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Did nothing over the weekend. Not a thing. Absolutely nothing.

Body feels ok and the rib is pretty good but just lacking the motivation to get started again. I've basically gotten lazy in the last two weeks. Have been watching a shit load of the Olympics though so now that it's over I might get some sleep again.

Will get back into it this week. Did meal prep last night so have all meals for the week done so there's no stress on that front.

Fucking ribs!!! Didn't train last night. I'll do something light tomorrow and try to set myself for next week.
I sneezed before and it felt like I took a shot from Tyson. Ridiculous.

Had a revealation today.  Went to ball calm and unaroused. Normally im walking wired up and jacked up on stimulants and dunking energy. Diid not do try any dunk attempts. I know that just gets me more and more wiired up. It's so bad that when im in that state ii cant even do fine motor stuff like shoot a jumpshot. If i shoot one then i will overcompensate and airball or miss the top of the backboard lol. Basketball is a game i shud play completely sedatively  (spell check says nah but this shud be a word) .. ive lways this problem.. before a big game like a final or a comp i will be so wired up i cant sleep etc. it's just bad news.

noticed some track olympians being completely relaxed before their races.. which was suprising considering they sometimes have athletes getting popped for doing stims priior. i guess ii know what i have to do now. leave dunking for either after the game or another day. game day shud be about playing well, dunks unless submax take away from skill

Find whatever works for you. More often than not I have a red bull before a game. Caffeine doesn't really affect me that much but it's become part of my routine and doesn't affect me negatively. I also get into my zone/zen state/flow when I'm slightly pissed at the other team and play much better as a result.

If being calm works for you then do it. I disagree on the dunking thing though. I think the main benefit of dunking when we play is the intimidation factor for the other team. I don't see too many guys here in Aus outside of the real high levels dunking before or during games and it certainly puts the thought in the other teams mind that you are better than the average player. Whether or not that is actually true, perception becomes reality.

Ball game last night. Was interesting that I didn't go in with the usual fire. Being out for a couple of weeks with the chest infection and my sore ribs I basically just wanted to get a decent run in. Game ended in a draw though in the most frustrating way. Our guards had an absolute refusal to guard their main and only scorer who dropped 6 3's. Even with that we're up by 1 with 30s to go and one of our guys shoots an unnecessary 3 from the corner, misses but gets his own rebound and then proceeds to throw a behind the back pass that goes straight out of bounds. They go down and hit a 3 with 10 seconds to go and we managed to scrape a bucket in with a few seconds left. I know it's not the NBA but people can be frustrating to play with sometimes.

I felt ok. Ribs hurt like a bitch for the first 5 minutes and then didn't feel them again till after the match. Happy with the run although I had limited hops but that's to be expected on recent training form. Feel like I should be pretty much back to normal by next week and will be able to begin my run at it again.

nice!! lob city crew, geet-it!

man i lmfao'd hard when your camera passed out and died immediately after your dunk.

Haha the camera couldn't handle the awesomeness of my earth shattering dunk lol

This is insane! He has such a graceful jumping style. Never gets old.

Mate that reverse at 1:06 in the "nearly every dunk" video was sweet. This is giving me the motivation to go lobbing too.

Quote from: Coges on August 16, 2016, 01:39:11 am

Missed lifting last night and it's my daughters birthday today but I should be able to sneak in a quick lift between getting home from work, my sons swimming lessons and the family celebration with cake. Depending on how the rib goes I will squat, hip thrust (realised I've been doing weighted glute bridges so far but will change tonight) and some OHP & chins. I will probably have 30 mins so will see what I can fit in.

I have 9 weeks left of the normal ball season then 3-4 weeks of finals. I'm really hoping to make some significant gains in that time and feel like this is possible if I focus on the following:

Nutrition
Was 92kgs even this morning.  I want to be 87-88 heading into the finals. 5kg in 8 weeks should be possible. The shit thing is even if I lose purely fat my bf will probably still be in the low teens at 87kg. I need to be there or lower though (captain obvious). Still going on 2,400 cals a day as this number produced a good drop in weight when I hit it but allowed me to still eat a decent amount for training.

Training
Getting more full sessions of the jump circuit and track work in. Again a captain obvious moment. Was re-reading T0ddday's comments and details for the program and really the jump circuit/practice is a critical part of the program which I have been unintentionally neglecting. I will patiently push my squat and push press and just be patient with the other lifts to manage overall stress.I have figured out where I can do med ball tosses when it's not wet too (are there alternatives to med ball tosses though that can have a similar benefit? KB swings? idk). Another thing I'm planning is at least monthly massages. I have private health so will only pay $15-20 or so for it so I might as well use it. 

On a side note I was watching some old dunking videos of mine from 2012 (http://www.adarq.org/progress-journals-experimental-routines/two-hands-two-feet/msg79920/#msg79920) and also watching the raw footage and although it's pretty sad the speed at which I dunk it's also pretty sad how easily I could dunk back then with minimal run up or effort compared to now. It was nearly 4 years ago and I was squatting 100x5 and deadlifting 130 x 5 around that time. Was weighing in at 90kg. Makes me want to improve even more watching that back.

Yes, the jump workouts are paramount!  If you read my comments on Andrews journal one thing you might revise about my jump workout (if you do it in a bball gym) is to have your ME jumps be lob dunks - this way you get practice dunking and ME jumps at the same time...  Course you have to know how to throw a lob...

Banded DB or KB swings are a useful exercise but I don't know if I consider it a great substitute.  Many coaches swear by clean and snatch high pulls (where you accelerate the bar and let go of it) as a substitute and it makes sense... However, it's technically harder to learn to accelerate a barbell than it is a ball so I don't like them as much - Also you need a gym where you can drop the bar and I don't know if you have this...

As far as ball tosses... I like doing them outdoors but of course I live in Socal where it's never rainy.  You CAN do them inside.  If you don't have enough space you can do them anywhere where you have a sturdy wall behind you.   I prefer a 12lb ball but if you are limited for space you can get a heavier ball and as long as you have about 10 yards distance from the wall you can make your goal to hit as high on the wall as possible...  Just make sure you have a heavy enough ball and enough distance that it's something challenging that you can improve on.   You can also do them from your knees which will really decrease the distance that you need to have - just make sure your on a soft surface or have knee pads - this can hurt.  You can work on a toss from the knees where you land in a half squat after the release.

Yeah I kind of fell back into my old thinking of weights first then everything else afterwards. It was when you posted in Maxent's log about jumping > track > weights (or something to that effect) that it clicked. I will be aiming to get to a court for one session a week and will be able to include jumps with lobs. I like that idea. My lobs have been shithouse since I left high school where I used to do them pretty much every day.

I have a 6kg slam ball which I will use. It's starting to warm up a bit here so that will be in my favour. Actually do it from the knees as I could probably do these within my garage where my weights are.

Would you still do from knees doing backwards tosses?