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Messages - entropy

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1531
Strength, Power, Reactivity, & Speed Discussion / Re: Changing focus - but to what
« on: May 04, 2012, 01:25:36 pm »
I think you should become a bodybuilder, you'd find it a nice change of pace and it might be fun for a while. Do it for 12 weeks then go back to your training feeling nice and fresh and ready to tackle some new PRs.

1532
Progress Journals & Experimental Routines / Week 1, day 4th
« on: May 04, 2012, 06:07:59 am »
Training
BP 3x5 77.5kg
BS 3x5 100kg
Hang Clean 1x3 65kg (i did more sets but that was my top/last one)
Deadlift 1x5 100kg (getting closer to good form)

Off to play pickup ball now, and before bed i'll squeeze in chins and curls. My form on the backsquat wasn't perfect, I wanted it to be. Cleans are starting to look real preedy tho.

yea and the chinups and curls aren't happening, i can barely move now post balling..

Played pickup ball for ~3 hrs, only lost one game I think, so spend most of the time on the court. Bah, i'm spent now. i tried to run around at a fast pace to simulate game conditions.. but honestly I don't feel like this < 1/2 court stuff makes any difference in practice. Ah well it was fun at least. I worked on my finger rolls when driving hard inside and was making them pretty easily. hopefully i can do that in games too.

blah, too fatigued now. need to chill out and relax, unwind. had a nice long hot shower and washed my hair.. lol.. now i just i want to sit bak and watch playoff games but the torrent files are too big/too high quality and they dont load properly on the ps3. it just refuses to play them.. fucking useless.. i miss being able to watch games on youtube but the nba got the channels banned just before playoffs.. :(

1533
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 03, 2012, 07:20:14 am »
Quote from: adarqui on May 03, 2012, 06:47:41 am
just ran some sprints/quarters at 630am.. word

back on the valgrind tomorrow.

nice.

1534
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 03, 2012, 02:12:42 am »
I practice mainly alone outdoors. Not ideal. When I do get to practice with others, I can still hit shots in their face but gametime I miss wide open jumpers. My muscles just lock up and dont shoot normally, if that makes sense.. I even miss layups and shit. I need to calm down more, I can easily play better in a better mental state. I get what you mean though, it's probably a matter of being more gamelike during practices, will try to get more realistic practise in.

Btw no more daily weighings, cos I get obsessive and it just leads to extra stress. So from now on, bodyweight measurements are taken on dates ending in 1. So in a month i'll take 3 measurements, if the last day of the month is 31, then i'll skip it and take it on the first of the following month. The next scheduled weighin is on the 11th of the month.

1535
Progress Journals & Experimental Routines / #2 continued
« on: May 02, 2012, 09:32:00 am »
Just got back from the game. My team held our own in the first half, i was pretty surprised how well we were playing. But it was a blowout loss in the end. But i'm mostly annoyed with myself. I got plenty of looks, just couldn't score. Driving, I was easily shaking off defenders right and left with quickness only to end up missing easy shots. Then I would pull down my own board over and over, but i missed again and again. Before finally they'd tap it away and i'd be left there scoreless. I'm doubly annoyed with my conditioning, I run up and down with the fastest guys, but in general lapse back into slowly conserving energy cos i'm unfit and can't play a full game at full steam. In the past when I played seriously i was very light (~75kg) and I could run all day, but now i'm not as fit and much heavier.

So need to figure out a way to improve conditioning, that needs to be priority #1 from here. I'm gonna try simulate game conditions when running up and down 40m. I figure if I can do that for 10 minutes straight without a break then i'm fit enough? We'll see. And figure out why my shot deserts me gametime. At practice i've got a nice smooth release and I can hit them but it all goes out of the window during games.

sleep 4/10, diet 3/10 (still cutting hard), freshness 6/10. Next week i'm gonna aim for better sleep and freshness. Ankle is 6/10.

Gonna eat dinner and hit the gym..

Training
Bench Press 3x6 72.5kg
Back Squat 3x6 90 kg
Deadlift 1x5 90kg (Tekniq steroids haven't started working yet .. but i'm getting closer..)
Chinup 3x5 BW=85.6kg
Hanging Leg raises 15, 10 (abz fatigued might stop there)
BB Curl 2x10 35kg

All done! tired, gonna get some sleep now.
 

1536
Progress Journals & Experimental Routines / #2
« on: May 02, 2012, 01:05:07 am »
Woke up surprisingly lighter. I expected it would take a few more days but i've lost half a kilo overnight! That's a whole pound. So now I can relax a little bit since i'm ahead of the curve for the week. But not too much because it will be real nice to start next week < 83kg.

I used a pair of accumeasure calipers to take a skinfold reading of my supra this morning and it came out as 12mm, which according to the table below means i have a bodyfat of 14.6%. I don't for a second think my bodyfat is quite that low but now I am a bit more uncertain than before, not that it changes anything, the plan is still get to 80kg and see whats up.
 


Bodyweight: 83.6kg (May goal 81-81.5kg)

1537
Progress Journals & Experimental Routines / #1
« on: May 01, 2012, 08:52:41 am »
I woke up at 84.1kg which was close to 84kg, my goal for April. It was a tough slog towards the end but I've dialled in nutrition and training.

Training (off day)
2x lap around football field jog
rest
1x lap football field

I wanted to try out my new running shoes but they bothered my ankle so i put them away and used my normal rubber ones which aren't that great but they don't disturb my ankle.

Then practiced ball handling in the parking lot, then shot hoops. Took around 80 shots, hit 50 odd (wait this sounds wrong, i should have shot way more than 80 to make 50 cos i'm not a great shooter.. dunno). Anyway, i am starting to find a groove with my jumpshot, it's almost there just need more practice.

nervous about the game tomorrow, we're playing the top ranked team in the contest, and we are closer to the bottom. would be crazy to win though.
 
Bodyweight: 84.1kg (May goal 81-81.5kg)

1538
Progress Journals & Experimental Routines / chasing athleticism
« on: May 01, 2012, 02:24:18 am »
RVJs: 26" (Jan 2012), 31" (17 Aug 2012)
SVJs: 23" (Jan 2012), 30" (24 Aug)
Sprint 30m times: >5s (Jan 2012), < 5s (1st Oct)

SVJ dunk (1 hand) - 22 Dec 2012

1539
Program Review / program review
« on: January 07, 2012, 01:10:22 am »
delete pls  wrong section

1540
ADARQ & LanceSTS - Q&A / Re: Cutting down to where?
« on: December 27, 2011, 12:02:10 pm »
Yep. Even on the most hardcore of diets (eg RFL) you are allowed to take 30g of sugar around workouts. It may be you've cut too much calories than you should have. Might wanna post a quick summary of a typical day's of eating to see if other ppl can give you pointers. In general you want to reduce calories by 20-25%, keep protein intake high, reduce fat intake as much as possible, and eat carbs before and and after workouts - cutting them down too - but not too low (100g a day is as low as you should go if you're avoiding ketosis).

1541
ADARQ & LanceSTS - Q&A / Re: Cutting down to where?
« on: December 27, 2011, 11:50:48 am »
What have you been doing so far?

1542
Strength, Power, Reactivity, & Speed Discussion / Re: Maintenance routine for squats?
« on: December 24, 2011, 12:51:41 am »
Are you going to stop taking creatine while cutting? That sounds like a bad idea.

1543
Program Review / Re: Smolov Tips?
« on: December 24, 2011, 12:34:14 am »
Bro if you are are as serious about training as you say you are - then you need to get some 2.5s and 1.25 plates and a pair of 20s. It's xmas give yourself a gift man. Also I wasn't aware that smolov doesn't require 2.5 and 5kg jumps?!

1544
Program Review / Re: Smolov Tips?
« on: December 23, 2011, 06:08:56 am »
lol let me take a last shot at this .. Please God give me courage to finish this post without breaking my pc.

3x5 can be hard, 3x5 can be easy - it depends on the weight on the bar obviously. Your idea of 3x5 might be a casual walk in the park with the empty bar. That's not it. We're talking about a 3x5 which produces (I hate myself for using this rippetoeism) a PR in EVERY FUCKING WORKOUT.  3x5 is no more easy or hard than 10x3 on smolov. I used to feel physically sick with dread walking up to a bar to do 3x5 when I did SS knowing the last 3x5 felt like death and this time around i've added an extra 2.5kg to the bar! Hell 3x3 might be take everything out of you if you're using enough weight.

Your max is 260, it doesnt matter what you're used to - the point is you've got easy newbie gains for the picking - why bother with an advanced program which is designed to painfully squeeze out a PR for an advanced lifter after months of hard work? Do you understand that you can make gains much easier than such a lifter simply by doing 3x5 and adding weight to the bar each session? A PR in every session is something you can do - but something an advanced lifter who needs smolov cannot do.

We're not talking shit - we're giving you common sense advice but you're refusing to listen because you think we somehow want to see you fail or something. Every idiot on SS.com who drinks enough milk and eats enough cheeseburgers gets to 315x3x5 in months. You will too. Do that first, you can do smolov later when you want to push for 4 plates on the squat. etc.

But seriously why are you even asking for our advice when you refuse to listen?

1545
ADARQ & LanceSTS - Q&A / Re: Cutting down to where?
« on: December 21, 2011, 10:48:51 pm »
Aim for a 20-25% caloric deficit which gives you 1-1.5lb/wk weight loss. Program wise if you want to try getting stronger as Lance suggests, maybe do a 5x5 program like madcow which gives slow steady progress over the duration of the diet.

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