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That's shit man. Don't beat yourself up though. It's hard playing with guys who don't know how to move on the court.

I checked thefinal score and it was 52-53. Someone was saying the scorer messed up and we actually should have been up by at least 2pts. I also can't figure out how on one play i went for a fastbreak layup and the ref didnt give a call even tho the dude hit me pretty hard. I asked him wtf and he said, 'if anything i shud have called a charge'. lmao a charge on a fastbreak where we were both moving? k. Anyway the next play down the court, they naturally get a fastbreak foul call on barely a touch. I guess these things are just luck but im not missing a layup on a touch foul. I keep replaying it in my head and think what if i went behind the back before the finish or something, just to avoid contact b/c i know im not getting any foul calls but it's weird to think as an offensive player you're trying to avoid contact :/

BS 5x130, 3x132.5(LPR)
Accessory BS with hip circle etc
OHP 4x4x60(LPR), 3x3x60
Weighted Hill sprint x 12 (PR; +6 reps since last time)
Weighted Sprint intervals 6x[20s on, 20s off; PR -5s recovery]
Back Xtn 3x12x30(PR; 10kg vest, 20kg plate)
Curls 3x8x30kg
Weighted crunches 2x12x20kg (wanted 3 sets but i started cramping up pretty bad while resting after the 2nd set so i decided to end it there)

BW: 82.2 (i think, this was a weird reading i expected it to be low 81kg but there you go).

Notes:
Well fuck me, i wanted 6x130kg but i put the bar back when my bar speed was sooooooooo low. I can bounce the mfas up just fine, it's lockign them. I explain it quite easily tho, in lieu of fat loss i'd been doing a bit of fasted walking with teh weight vest which does fatigue my vmos especially. I should not do that if i care about my squats, which i do. There is a place and time for fasted walking with a vest but i think it's prob when you're eating enough food to recover for fresher squat workouts, not my present situation.

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Good workout. I could do more because i knew i am done with basketball .. yes, not playing another game this year!

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).

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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.

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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.

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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! 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 

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).

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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.

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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..

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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.

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.

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.

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

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.