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Messages - maxent

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1486
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 03, 2016, 05:21:49 am »
Hve been thinking when i should get back into dunking but my gut feeling is to play it safe for a bit longer. Maybe i'll start dunking again in 2017. But perhaps i cud do submax jumps or some other kind of jumps that dont bother my achilles in the meantime. IM not sure which tho. hmm.

Quote from: Coges on December 01, 2016, 11:21:27 am
Agreed. No harm in going down. Set some low expectations and see what happens.

Quote from: LBSS on December 01, 2016, 10:50:30 am
you should go. if you feel like dogshit at the game you can say that and bail.

Will go. If it's a shitshow, will take off my shoes and peace out. Think that will be more satisfying given the horrible experience of playing this season, never thought ppl cud be so selfish and not want to pass til i played with this team. Cant wait to get back into sunday pickup instead and find the joy of the game again!

1487
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 03, 2016, 05:17:19 am »
Quote from: adarqui on November 29, 2016, 12:56:09 pm
Quote from: maxent on November 29, 2016, 08:55:23 am
BS 5x130(LPR warmup!), 3x130, 1Fx130, 3x130
BP 6x70(LPR; used 25kg plates) 1x90(LPR; used 25kg plates), 8x80(LPR; 25s too)
Hill sprints x 6  (+10kg vest, PR; new exercise!)
HIIT sprints x 6 [+10kg vest, 20s on, 25s recovery)
Back Xtn 3x12x25kg (+10kg vest, 15kg plate; PR)

BW: 81.7kg

Notes:
Reporting the first back pump from doing back extensions .. i guess it wasn't challenging enough til today? pretty sweet. but i only have another workout left before i max out on 20kg plate .. so not sure what to do next. i have 25kgs but they're physically too big to hold).

you could always use a barbell or ez-curl-bar .. holding it - not placed on your back. I used to do that with I think up to 115 lb for my heaviest.. but just need to be careful obviously.

could also use some good bands too maybe .. never used bands for back ext tho.

regardless, caution/safety are #1 when overloading something like a back extension (or goodmorning, rdl, deadlift, etc).



Quote
oh and hill sprints are amazing. i dont know yet what benefit they will provide but i enjoyed them and look forward to making them a regular feature in my training. yay.

they recruit more MU's. it's more of a strength dominant effort for the entire duration, rather than a brief strength effort (initial accel) then extremely fast contractions w/ more contribution from tendon.

so more MU's recruited at lower velocity, good for muscular development while not overtaxing the CNS + tendons + ligaments etc.



Quote
Oh and i just want to make another note in passing. I was covering around 100m on the sprint intervals which is nothing special i know -- but -- id struggle to get that on intervals w/o a vest and i did that with a vest. so in some sense im fitter and more athletic? pretty cool. i dont now what ive done to get tot his point but i will keep doing it and not change anything and see where it leads over long term

edit, actually, asking for advice here ... shud i adjust recovery down from 25s? or increase on from 20s? which is better for my needs? lemme know..

reduce the rest interval slightly or add more volume.. if you increase intensity you're going to have to increase the rest interval.. but if you keep intensity the same and try to drop the rest interval a few seconds, that's potentially doable.



Quote
2nd week of skipping tue night bball games. wish i had done it sooner, what a waste of potentially good training. oh well, not looking back, time to put in some decent quality work.

nice! :highfive: fuq bball! jk jk.

pc!!

Thanks for the ideas. I do have bands so i cud try that. Thought about getting a ezcurl bar but i cant find one for a decent price but i think that's the way forward, normal oly bar is just too cumbersome to hold in place! Also when do you think i shud try changing from 45 deg to 25? or keep with 45 for longer? I dont want to be impatient and wreck progress i cud get from 45 for a long time before changing up. One thing that might work is alternating workouts b/c if i do them twice a week, there is room for variety on the 2nd workout of the wk.

Will adjust my rest period down on the intervals tmr  :headbang:

1488
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 01, 2016, 09:18:49 am »
BS 2x130
Push Press 5Fx70(LPR), 4Fx70
Chinup with vest 2x6
Bball game

BW: 81.something

Notes:
Mood low. Not talking sexual just in gen. My tue team have a semi final but im considering not going, dont really care but i feel like that's bad form on my part. What do you guys reckon? I figure i'll be spent by training and play under the weather and it's not really beneficial to them or me

1489
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 29, 2016, 08:55:23 am »
BS 5x130(LPR warmup!), 3x130, 1Fx130, 3x130
BP 6x70(LPR; used 25kg plates) 1x90(LPR; used 25kg plates), 8x80(LPR; 25s too)
Hill sprints x 6  (+10kg vest, PR; new exercise!)
HIIT sprints x 6 [+10kg vest, 20s on, 25s recovery)
Back Xtn 3x12x25kg (+10kg vest, 15kg plate; PR)

BW: 81.7kg

Notes:
Reporting the first back pump from doing back extensions .. i guess it wasn't challenging enough til today? pretty sweet. but i only have another workout left before i max out on 20kg plate .. so not sure what to do next. i have 25kgs but they're physically too big to hold).
oh and hill sprints are amazing. i dont know yet what benefit they will provide but i enjoyed them and look forward to making them a regular feature in my training. yay.
Oh and i just want to make another note in passing. I was covering around 100m on the sprint intervals which is nothing special i know -- but -- id struggle to get that on intervals w/o a vest and i did that with a vest. so in some sense im fitter and more athletic? pretty cool. i dont now what ive done to get tot his point but i will keep doing it and not change anything and see where it leads over long term

edit, actually, asking for advice here ... shud i adjust recovery down from 25s? or increase on from 20s? which is better for my needs? lemme know..
2nd week of skipping tue night bball games. wish i had done it sooner, what a waste of potentially good training. oh well, not looking back, time to put in some decent quality work.

1490
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: November 28, 2016, 10:30:42 am »
^haha! came here to ask about that dunk. nice.

1491
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 27, 2016, 10:00:49 am »
BS 4x130(LPR), 2x2x130
Quarter BS 2x12x165(PR)
OHP 3x3x60(LPR), 2x8x47.5 (maybe i did 3 sets, idk doesnt matter)
CURL 3x6x40 (LPR; reintro)
Back Xtn 3x12x20kg (PR; 10kg vest + 10kg plate)

BW: 81.5kg

Notes:
Squats were suprisingly good, esp warming up with 130kg after 6x70kg.. im not sure that's a sound strategy tbh but it felt like a good goal for today anyway. I thought about doing more squats but decided i'd rather focus on quarter squats b/c my bar speed on lockout was poor and it tells me i need to spend some time building up my quarters then things will be smoooth and snappy on normal squats.

1492
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 25, 2016, 09:21:08 am »
BS 4x127.5
Push Press 6x62.5, 4x70, 2x70
Medball circuit
CND - 1km in 6min, 1km in <8min

BW: 81.7kg

Notes:
Im soo soft ... ugh i hate my bodycomp

1493
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 24, 2016, 11:52:16 pm »
BW: 81.7kg

played a game last night, not ideal since i trained weds and am scheduled to train today as well. sore and tired, havent been sleeping well either. good signs from the game tho that i felt quicker on my feet ... and i think it's part mental part from training w/ sprints.

1494
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 24, 2016, 06:58:15 am »
Quote from: Mutumbo000 on November 24, 2016, 06:45:38 am
I've never done weighted sprints with a vest but they sound cool. In rugby pre-season in the past we have done weighted sled sprints, which is definitely a lot more enjoyable than doing 3km jogs and fitness circuits.

I agree with you as well for sprinting mechanics. Just run the way you normally run. Unless you're a professional sprinter where every millisecond counts you'll get a lot more bang for your buck just focusing on putting in 100% effort. Hill sprints are great as well.

Thanks  :highfive:

i have a vid of my sprint form with one of the 40m sprints from last night on @maxentr0py if anyone's interested. i see myselff swinging my arms .. what else is there to form? it's not like i can change it, it's just how it is, not concerned about attaining some new form right now unless someone's gna coach me or something

I figure ive weighed 90-115kg before .. it's not crazy to run with a vest while weighing 80-85kg. i hate cheating myself into thinking im getting fitter/faster/athletic when all ive done is dieted down and got lighter and im stil the same mediocre athlete ive always been. at least this way i feel like im doing something challenging towards becoming the athlete i aspire to be (lean and powerful at 85-90kg). i am also willing to bet my vertical not only will not go down, it will remain the same as it always has been. who gives a fk about 30" vertical ..when you're a skinny af 75kg .. but i can live with a 30" at 85kg .. that feels more psychologically pleasing

1495
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 24, 2016, 06:41:31 am »
https://www.t-nation.com/training/5-drills-that-are-better-than-the-prowler

some interesting ideas here .. hill sprints w/ and w/o vest alternating. i acn do that at the asme place, i think it's about 25m

1496
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 24, 2016, 05:24:35 am »
They're related but different qualities. One's speed and the other one is rate of change of speed. I enjoy the feeling of running sprints with a 10kg vest. It feels like you're accelerating. Yes it cud be b/c they're slower and so you can focus on the activity more. I'm not overly worried about sprint mechanics .. it's not pretty to start with, not sure it can get any worse .. but perhaps, even if it did, doesn't matter, im not a sprinter nor do i care about my mechanics for the most part. Additionally i know is my legs and glutes are sore af today and if i eat enough i shud grow some mass. being heavier, fitter and powerful is more appealing but unlike with squats where it means getting fatter which i can't abide. Im keen to find more interesting exercises for the summer .. if you guys have any suggestions for developing power/acceleration pls suggest away.

thanks though .. im excited to see how this will go over the next 6 wks

1497
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 24, 2016, 03:38:18 am »
Quote from: Coges on November 24, 2016, 03:30:07 am
No offence mate but I see weighted sprinting going pear shaped pretty quickly.

im not worried about injuries ... at worst it will be a waste of time but i dont think that will be the case, maybe i'll grow my calves finally


edit, i actually disagree. comparing sprinting with weighted sprinting, it feels safer than running ME at bodyweight .. i feel out of control and less powerful. with the vest i feel more in control and powerful. i will focus on speed at some point, but rather work on acceleration and power since i find it more appealing than speed or vertical. when i land my first windmill i want to do it off a dropstep .. haha. if i only cared about speed or vertical id cut to 70kg but im not going to get under 80kg again.

1498
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 24, 2016, 02:54:49 am »
K, not paying lipservice to sprinting anymore .. i'm going all in .. but i dont care for bodyweight sprinting .. weigh vest sprinting allows me to believe this is a productive use of my training that may get me fitter, leaner, stronger, bigger, etc. That may or may not be true but i believe it and that's the most important thing is because apart from squats, i dont think there is anything else i can say the same. I now imagine myself as a beast, weighing 85kg soaking wet and running 40m in 5s or so with a 10kg vest. That's a goal that i find exciting as a journey and destination. I still want a double bw squat for reps but with my issues with lower back, i am willing to put it aside and find something just as meaningful to me ...

dont see the point of playing meaningless basketball games eveyr week either. i dont enjoy it and i dont imrpve as an athlete or as a player. pickup on weekends is better. so i'll just do that. maybe closer to easter tournament, i'll play more games but only if im playing as a SF on the perimeter. cant get myself excited about C position on 2-3 zone and being all but absent on offence. no more. if there aren't at least 2 dudes bigger than me on a team, im declining cos ill just get pulled into the same old shit as an underweight C and ive never had much success or enjoyed it. tbh it actually regresses me as a player. i get more steals and interceptions playing on the wing .. and i get to sprint more which i enjoy rather than jogging up and down half heartedly.


1499
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 23, 2016, 08:02:21 am »
BS 6x120, 4x127.5, 2x2x127.5
BP 1x90, 8x77.5(LPR)
SPRINTS w/ 10kg weight vest - 6x40m
sprint intervals 6x20s on, 20s off
Back Xtn 3x12x10kg vest(PR)

BW: 81.2kg

Notes:
I used todday's suggestion to do bounds as a warmup .. but i ran into a hitch in that it causes pain in my left ankle and lower back. so i diid them submaxily which i think is ok, may even serve as rehab or at least a diagnostic that im getting healed up .. can leave them out tho.

40m sprints were fun! i found a sweet place to run near my place. has lighting and marked in 10m intervals which are really useful .. i picked 40m cos a bbball court is what 24m? so these shud make those seem easy peasy. my best time was like 6:21 on  the stopwatch but i hate the thing cos half of the time i dont trigger it right. i tried using my phone camera but i dont have a tripod and who really cares so early in the season .. i do want to see measurable progress tho

1500
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 23, 2016, 03:02:24 am »
BW: 81.2kg (??)

something funny going on .. i think my body prefers to have a higher fat intake??
i want to add hip thrusts, rdls, bounds and medball throws. some or one of these made me experience that amazing sprint workout last summer where i felt super bouncy and i never figured out what caused it. since im not doing any of these atm .. im not sure which one to try and im not really keen to commit to all of them..

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