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That workout was done Friday night. Felt great. But then , late afternoon of Saturday, my lower back got wrecked. It is Monday morning now and it finally faints, but it was not good. Dunno what happened, i videotaped my half squats and they were pretty legit, i don't goodmorning at all. Maybe one thing i do wrong is that i do them very explosively, getting on my toes at the end, the bar practically leaves my shoulders, so as i go back down i guess the bar actually does a ~ 5'' free fall, then my spine has to absorb all of that ( oly shoes , locked knees from hyperextension ). SO, long story short, i should stop doing them explosively, the good things with halves come from the supramax load, if i want to do explosive lifting i should do it with less weight, as prescribed.

ha, im going thru something similar. worked out saturday, didnt have any probs, sunday fine, monday ive got shooting pain down my leg, back is stiff, all of that fun stuff. im not bothered, it will prob be fine tmr. I have been using more weight on bs so imagine there is an adaptation occuring in response to the skeletal loading. i wouldnt worry about it, just stretch any tight hamstrings, hipflexors, piriformis etc and keep training. it will prob sort itself out. wud be an overreaction to change your training without giving yourself a chance to adapt first.

Quote from: maxent on September 04, 2016, 11:20:13 am

Prob important when you're at the cusp of breaking into new territory. Maybe landing your first dunk or windmill or whtaever. But in my experience, there is a difference in where the weight is. Ive done weighted dunks at ~220lb while weighing ~165lb. But if i put on some ankle weights (around 3kg i think), it changes things a lot more than the weight vest did. It's hard to explain though unless you try it out. I think you do want your feet to be as light as possible.

First of all...

That's impressive as fuck. 

Doing 220lb dunks at 160 is ridiculous.  I don't know how many inches a dunk is for you but if I assume you need a 30 inch jump to dunk... Then taking off the weight should give you a 41 inch jump... How far is this from truth?

As far as where the weight is... Your totally right, I don't like ankle weights for this reason.  However any added weight should give a minimum boost of weight_vest/bw * weighted jump.  That's where I get the 41 inch jump from.  This is the least you should gain though... Weight hurts in different places besides this.  If your not getting this gain when you take the weight off you need to do "over speed" work.  Basically what sprinters do when we tow them.  Harder to set up for a jump but possible w bands.  Basically you need to work on producing them same force for a "lighter" (accelerating body).

IMO the most challenging weights are thigh weights.  Weight there just kills the jump.

Damn, didnt you see the vid? pretty sure i put it up haha. I will put it up on my insta @maxentr0py .. check it out later today. It wasn't that special tbh cos form to get a +25kg dunk is like the form when you are straining to get that first tip dunk .. but with me when i get it i was hitting the rim so hard it went thru super hard. take the vest off and dunks become submaxier but so what, not like im getting my head at the rim.. i dont know, i dont think there is much benefit to training at those extremes. i think the best weighted dunks were the ones i got around +5-7kg where i was getting a good workout without changing form too drastically.

Hey i remember reading someone leaving the top holes for shoelaces empty to get mroe dorsifllexion. Has anyone explore that with basketball shoes, more specifically lowtops that are otherwise perfect? I haven't tried it myself, just curious. Having said that, i haven't really analysed my dunking technique to see if it could benefit from more knee bend. maybe.. will look into itt

Damn andrew you got me looking for the perfect shoe too. haha. My cursory research suggests that the higher end Kobe shoes possibly weigh more than the budget ones (eg kobe mentality 2). So now im thinking why would i pay more for a heavier shoe? But the problem is there is no standardized way of checking weights .. and all im going by is reviews which means it's subject to error in measurement and also depending on the size of the pair the reviewer used. So it's almost useless. I hate that shoe reviewers are universally retarded and get caught up in the jargon so much so that they forget to actually say something objectively true about the shoe lol.

so it would be cool to have a website that catalogues basketball shoes by weight ... maybe pick a given size (10 or something) and that way you have a useful metric to go by. I hate hate shoe heads for being so useless that they havent even got this basic down. /rant over

Thanks guys. i lost touch with him when my family moved houses and i was thinkign how we were around then best mates, he lived 2 doors down the road. We used to have impromptu backyward dunk contests, play video games, listen to music, all of that stuff. spend a lot of time together. he may be the best friend i ever had. I remember when he started doing harder stuff when we were changing after PE class and a needle fell out of his backpack. I knew deep down he was on a bad path but i wonder if i hadnt moved, if i had the sense to say something to him then whether it would have had an effect. maybe i cud have told him i loved him and didnt wanna see him hurt. But as it is, didnt say anything at all, i just let him be. He never forced drugs on me, when others tried to peer pressure me he'd stick up for me and say no he doesn't do that stuff. I never tried to rekindle with him .. i thought we had noting in common anymore .. but i still remember all the good things bout him, how he lived his life without bound, jumping off roofs, surfing, he never walked almos always  on a scateboard, one which im happy that i had given him. such a waste of a life .. he was charismatic, good looking, decent, clever, funny, down to earth and a great friend and i will miss him. Drugs suck.

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BW: 79.1kg
Ate a ton yesterday. I think ive got it out of my system. will be doing refeeds on saturday only, esp since im only doing squat volume then and tues will be less voluminous. Btw im in love with Mcdonalds hamburgers limited time promo of $2/each. I had 4 of them yesterday. Each time i go, I have 2 of them with extra meat and they're just so amazing i cant describe it. love the little onion and lack of cheese which i dont have to worry about macros. I think for my birthday (mid sept) i'll have like a dozen of them or something after training haha.

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Need more fitness, think i will add a session of running on the treadmill .. once a week shud be better than noting just for covering GPP. Also keen to do bounds ... will fit them in this week. Happy with the balance ive got in training!

BW: 79kg (yikes)

Post refeed last night. Kinda sad, my childhood friend passed away yesterday, he battled drug abuse but it finally won. Couldnlt sleep, just reminiscing all the memories.

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I didnt plan on it but ive settled into an EOD refeed fashion which is cool for sustaining progress, but i know deep down i can do without them too. Maybe once a week is good. Will sort it out for next week, this one has been too crazy

BS 6x110, 2x110B, 2x122.5B, 2x127.5(LPR), 0Fx132.5B
QBS 6x150B, 6x190B(PR), 8x170B(PR)
PP 6x63.5(LPR), 5Fx63.5
JS 8x70, 8x110(LPR)

BW: 78.1kg / 172.2lb

Notes:
last squat workout took its toll. cud not hope to PR so i thought to experiment with the belt and it was pretty awesome. I'm prob going to use a belt on thursdays from here, quarter squats respond well to it as did the heavier belt BS.

Quote from: maxent on August 29, 2016, 10:36:59 pm

I'm actually pretty happy with my Kobe's they're not heavy at all and lowtop, comparable to my running shoes .. the only problem is, and this is a deal breaker ... is that they're not flexible on the top so i dont get much dorsiflexion (?). if i can find a pair of shoes that have that as well i'll be super happy for a dunking shoe (and general basketball).

i've never had kobe's.. and i'm still tempted. I think I need to get a stronger shoe for MAX EFFORT slrvj... i can submax in my flats but, max effort, might be risking it a bit.. I just don't want to F up my heel.

pc!

Neither, it's my first pair and i normally wudnt get a name shoe, just dont care about that stuff. KDs stuff looked good to me but i cant be bothered paying the premium for a name. Anyway about the Kobes, i didn't get the highend pair Kobe 12 or whatever they're up to now. But i do wanna know if theyre better in the regard of flexibility up top. Lemme know if you find a good pair - i think Kobe's are close if only for the inflexibilty up top.