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Messages - entropy

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1426
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 23, 2012, 07:06:19 am »


http://www.amazon.com/Fila-Clutch-Low-II-Basketball/dp/B004UQIVB0

These low tops look pretty good. Will see if I can find a pair here or i'll have to ship them in from online. hopefully I can find a pair here. I dont know why I persisted so long with hightops - they suck.

1427
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 23, 2012, 01:57:46 am »
Quote from: Mutumbo000 on July 22, 2012, 11:27:25 am
Nice bro. I remember when i got my first dunks I felt on top of the world. I didn't know you were an Aussie as well! We got a few on this forum haha. Congrats.  :headbang:

Cheers bro. Yeah there are a few, haha.

Quote from: creativelyric on July 22, 2012, 09:37:18 pm
Congrats, bro.

Thanks bro!

I forgot to mention yesterday I woke up at ~84kg which is why I decided to head out to the gym to see if it made any difference being lighter. I was actually jumping slightly lower than my best though, so I think I can make a lot of improvement yet. But ultimately I need to get down to ~80kg though hopefully with athletic bodyfat levels and visible abs. I think that's got to my main goal now. I just want to get my squat up to 130x3 quickly before I can start cutting first. Is doing Smolov jnr crazy just to get the 130x3 out of the way? Or may be I should try Kingfisher's daily squatting thing. Need to decide soon, i wanna get this out of the way quickly.

In my position, if you had 2 weeks to put 5-15kg on your squat, what would be the best way?

I woke up sore around the right glute area. That's new. I can't remember the last time that's happened. Using that as feedback, may mean I need to strengthen my glutes for jumping.

today morning bw: 83.5kg (2006-2012 PR)

1428
Progress Journals & Experimental Routines / First dunks ever :D
« on: July 22, 2012, 10:30:38 am »
I wore my sprinting shoes today instead of bball ones because I don't like hightops, they hurt my ankle when I jump.

Finally happened, I can dunk now!! Before I might have just kissed the ball into the rim as I dropped from the leap, there was always doubt whether or not that counted as a dunk, but now i'm sure i've dunked legitimately. Feels good man. What's more, it turns out I don't need a big runup or anything, was basically spinning around the baseline and going up. I could so do that in a game too! Not bad for a fat, slow unathletic guy who never thought he'd be able to get up there.


In another life i would have liked to be a great point guard .. definitely missed my calling by getting into basketball late in life. Oh well can still have fun on weekends :D I played the most amazing set of pickup games. Lost all of them, but i passed beautifully, got over a dozen sick passes into my team mates. feels good man. I was getting mad compliments from the other team lol for how well i passed. And it wasnt just "good passing for a slow fat big guy" but genuine respeck from legitimate point guards. Feels good man.




1429
Progress Journals & Experimental Routines / w4,d2
« on: July 20, 2012, 09:00:41 am »
Training
SQ 1x120, 3x105, 4x100
OP 2x55, 6x50
30 mins basketball practice, ~6-8 jumps, best one hit the rim with wrist. Got the first one handed dunk on the outdoor rim. Hit the rim pretty hard. Actually palmed the ball when doing this, didn't think it was possible. I can palm the ball and walk around with it, but when jumping with it wouldnt stick. I need to buy a new pair of bball shoes but im not playing so dunno if i'll bother to. These high tops bother my ankles for some reason.
4-5x120m running, best time 16:00. I was suprised to get 16s, that was my 100m time months ago. Which is terrible I know, but i've improved it without running longer than ~31m. I mean the sprints I did were brief, max all out, and they carried over to 100+m. Now i'm curious what my best 100m time would be. If you scale the 120m time it's ~13.3s, which sounds a bit reasonable. I could probably expect to have it down under 13s though.

Still weak in the gym. Have accepted it's just part of life losing gains overnight. I dont see me squatting 127.5x3 any time soon unfortunately, it will be a long road back there which annoys me because i worked hard to get so close (127.5x2 last wk) before being struck by illness. The 120 felt maximal, although my form was surprisingly decent which i'm sure is a result of the new floor pushing cue.

Cheers Lance, appreciate it :)

1430
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 19, 2012, 06:06:18 am »
Sore hamstrings on both sides as usual the following day. No soreness in quads.  Also sore upper back, which is unexpected since I didn't do any pulls whatsoever. Ankle feels better than ever. If I didn't know which side I had injured, i wouldn't be able to tell you by feel now. Feels good man. Not long to go now before I can start working on my VJ. Gotta move that vert of 31" with a 20+% bodyfat to a 36" with abs.

1431
Progress Journals & Experimental Routines / wk4,d2
« on: July 18, 2012, 06:45:45 am »
Training
SQ 1x110, 5x105
FS 2x3x87.5 (PR)
BP 1x85,5x75

Got weak, lost over a kilo apparently, scale read 84.8 something. Blah. 3x90 squat warmup felt heavy. I found the push the floor cue to work well in getting legs more involved in squatting. So much so that it seems the backsquat done that way is a better leg exercise than the front squat. If I wasn't doing pretty front squats I wouldn't even bother with them but my problem with the backsquat is the leverage thing - its exceedingly hard to make good progress and maintain form simultaneously. Front squats came naturally to me and so far I'm adding weight (12.5 kg since I started them recently) and form remains nice. Still, i'll keep going with the fronts, once i've hit that goal of mine 120x3@80, i'll probably switch over to high bar on squats and take it from there.

1432
Strength, Power, Reactivity, & Speed Discussion / Whats Lebron James doing
« on: July 17, 2012, 11:47:56 am »


While the gif was loading I noticed his knees rise a fair bit just before the dunk? Is that supposed to happen? Because it's pretty counterintuitive to me, I subconsiously try to dip down/get low as much as possible before jumping but looking at lebron he's got high knees, obviously he dips down at the end but before that he's high. If i'm wrong, tell me, i don't mind.

<a href="http://www.youtube.com/watch?v=FCDDWjROBUE" target="_blank">http://www.youtube.com/watch?v=FCDDWjROBUE</a>

Risking posting this despite the chance of seeing raptors bare legs   :ibjumping:


1433
Progress Journals & Experimental Routines / wk4,d1
« on: July 17, 2012, 10:54:46 am »
Been sick with the flu, missed yesterdays sesh, was feeling mostly ok today, but after struggling to open a new jar of fish oil capsules, I realised i'm still not ready yet. It kicked my ass and I had to cut the side thing, open with a tool. Will just wait for the scheduled Weds session and see how it goes. Interesting things - i noticed the usual hamstring soreness present even 3 days off (!). But looking at it closer, I found only the RIGHT hamstring was sore. Left was recovered ok. Isn't that strange? I thought so too. I'm used to have sore hamstrings they're always sore for the last few months, but I think the sprints on Friday did a better job of hitting both sides, and since the right side is undertraining somehow, it's still sore. That's my working theory.

1434
Article & Video Discussion / Re: People should watch this
« on: July 17, 2012, 10:39:38 am »
Quote from: TheSituation on July 16, 2012, 01:36:48 pm
Quote from: entropy on July 16, 2012, 09:54:13 am
Nah even 3wks wrks.

Quote
Thirteen adult females and two males were overfed a total of 79-159 MJ (19,000-38,000 kcal) during a 3-week period at the Clinical Research Center, Rochester. The average energy cost of the weight gain was 28 kJ (6.7 kcal)/g, and about half the gain consisted of lean body mass (LBM) as estimated by 40K counting.

http://www.ncbi.nlm.nih.gov/pubmed/3479191

Muscle =/= LBM. Try again. If I have a ridiculous amount of carbs and sodium and dense foods and drink a lot of water and never go the bathroom I can increase my LBM by 15 pounds in a day. Does that mean anything? No.

Well you should tell that to Off The Mark Rippetoe. He think the lean mass gains in his kid were, to quote, "muscular bodyweight". Are you suggesting he doesn't know what he's talking about?

1435
Article & Video Discussion / Re: People should watch this
« on: July 16, 2012, 09:54:13 am »
Nah even 3wks wrks.

Quote
Thirteen adult females and two males were overfed a total of 79-159 MJ (19,000-38,000 kcal) during a 3-week period at the Clinical Research Center, Rochester. The average energy cost of the weight gain was 28 kJ (6.7 kcal)/g, and about half the gain consisted of lean body mass (LBM) as estimated by 40K counting.

http://www.ncbi.nlm.nih.gov/pubmed/3479191

1436
Article & Video Discussion / Re: People should watch this
« on: July 16, 2012, 04:09:09 am »
Quote from: TheSituation on July 15, 2012, 05:22:23 pm
I don't see why you think eating 5000 calories as opposed to 4000 calories will put on more muscle. It doesn't work that way. I am searching for the "studies" but anyone with any knowledge of protein synthesis and muscle hypertrophy should understand this. Your body doesn't "store" calories as muscle, it stores them as fat.

I dunno about studies but when you look at extremely obese people, they might weigh upward of 400 pounds. At that stage, you know while they are very fat, they're also carrying more LBM than the average person. To move 400 pounds from one point to another, takes muscles, and someone obese is actually carrying a fair bit of that stuff.

1437
Article & Video Discussion / Re: People should watch this
« on: July 15, 2012, 12:48:07 pm »
Quote from: steven-miller on July 14, 2012, 11:02:31 am
But a normal guy, who has never been training in his life before and is not starting out as an athlete and who does everything right will probably, for some time, look more like the person on the picture. An athletic person will end up a little leaner than that, but will still carry some bodyfat.

explain this then. if rippetoes is so efficient why does it have less impressive results in terms of less muscle gain and more fat gain for the normal guy than the athletic one.

1438
Article & Video Discussion / Re: People should watch this
« on: July 15, 2012, 11:26:43 am »
That's all reasonable. I agree with your points and claims on efficiency. So if the choice over the same time interval is -

More Strength + More Fat + Less Muscle  for 3x5 vs
More Muscle + Less Fat + Less Strength for 10x5

My opinion is I'd pick 10x5 here. And I get the feeling a lot of guys here would make the same choice if they realised this tradeoff. You can easily get stronger by using that newly minted muscle after PiP.  Do it the Rippetoe way and rock 32% bodyfat and have bigger lifts but it will take you a long time to get rid of the bodyfat and you don't have as much muscle to show at the end of it, that's even supposing you finish the marathon cut it would take to go from 32% to 12% without losing your hard fought gains.


1439
Article & Video Discussion / Re: People should watch this
« on: July 15, 2012, 10:09:02 am »
Quote from: steven-miller on July 15, 2012, 08:23:30 am
You are actually not aware how hard a couple sets of 5 get at the end of a novice progression. You speak from a standpoint of lacking experience and you are not equipped to have this discussion with us in other regards as well. Do yourself a favor and educate yourself before you bubble this bullshit.

Grinding someone into dust with a heavy 3x5 weight is definitely a hard workout but Pins Into Pillars 10x5 isn't easy either. They're both brutally hard towards the end. I doubt it matters either way, hardness isn't the issue, workload is. You're doing the  entire weekly volume of your novice progression program in just any one PiP workout. Same frequency, both linear programs, different initial intensities but they're ramped up linearly as previously mentioned. My claim is the PiP 10x5s will give better mass gains than the 3x5s because of the extra volume when you're eating obscene amounts of foods. Is that bullshit to you? You'll have to explain why.

1440
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 15, 2012, 09:59:25 am »
^That must be what kellyb meant by 'fast nervous system'.

Came across this piece of wisdom while forum surfing


Quote from: Jack reap
i think the depth you go to is more a factor in hamstring recruitment in the squat than stance width. If you are pushing your feet down through the floor in the majority of squats the start out of the bottom is all about hamstring contraction to start then becomes quad quickly as you approach parallel from the bottom. In the specialized low bar wide stance squat out of a monolift in high end gear, you are sticking your ass way back "into the hams and glutes" and literally doing a good morning from above parallel.

Takeaways are to hit hams more you need to go deep in squat AND push your traps through the bar (vice the feet through the floor) when squatting. On the other hand when pulling conventional to activate more quads you need to intiate pull with feet pushing down into floor.

Small but important details.

Lots of good stuff there to take a note of. May take another attempt at deadlifts. I don't think i've tried the floor push, or if I have, I prob didn't explore it properly. I have this sneaky suspicion I have a huge quad weakness.

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