Adarq.org

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.

What's the deal with team USA? Looking anything but convincing at the moment. I realise they've won all their games but I can't remember the last time any team, let alone multiple teams, got this close.

12/08/16 - 4pm

Squats
Bar x 10, 60 x 5, 90 x 4, 110 x 4

Ohp
Bar x 10, 30 x 8, 40 x 8, 8, 8

Squats went surprisingly well. Will go back in to the next week with a 115 max and build back up again. Will only take a couple of weeks.

Only bad thing is my rib. Last Thursday I coughed that bad that I strained a rib muscle. It's was ok but I definitely felt it on the 90 and 110 sets.

Quote from: Coges on August 11, 2016, 09:47:00 pm

Still recovering from this bloody chest infection. Feeling pretty good but the chesty cough is hanging around. It's been nearly two weeks since I lifted which is a bitch. Have basically done nothing since the ball game last Wednesday. Thankfully my weight hasn't changed. Still around that 92-93 mark and a mirror check this morning confirmed my body comp is pretty much the same which is lucky considering what I have and haven't eaten the last two weeks.

Am going to lift tonight and see how I go. Will do an easy-ish session. Prob just squat and ohp. Will also use this opportunity to start squatting in my oly shoes again.

Plan for next week is to lift twice, play ball and jump and then re-introduce track work when the cough is completely gone. No point here at this time of year doing the track in the morning. It's usually 5-6 degrees which isn't going to help anyone.

damn you been dealing with that chest infection for a while now..

i tell you what, i've only been sick once in the last year but, I don't have much contact with people anymore.. So easy to get sick when you "go to work". Prior to taking this year off, I got sick a ton the previous 3 years.

Yeah it's been quite persistent.

It's mainly the kids. People send their sick kids to school which is the worst thing. Then everybody gets it. I think my immune system is worn though. I get this way pretty much every year so need to do something. Been looking into different probiotics and stuff like that to help me in the future. 

just found out i have HSV. turns out promiscuity comes with risk, who knew! no symptoms, i went and got an STD test on monday and that's how i found out. last time i got tested, in late march, they didn't test for HSV so i got my clean sheet back and was like, great. could have gotten it before then, no way to know. but pretty sure it was in the past few months.

been reading a lot about it over the past couple hours, after my initial heart-falling-through-the-floor feeling. it turns out that the stigma around it is ridiculous. 1/5 of the people in the world have the type i have. 2/3 (!) have the other type. that's fucking common! also, it's really easy to get, like chickenpox and shingles, which it's related to. and even though it's incurable, it's actually not that bad for most people. the main bad thing that can happen is a woman getting an outbreak when she's late in pregnancy. but like i said, i'm asymptomatic; outbreaks are apparently unpleasant at worst for almost everyone who gets them and they get milder over time.

so i've gone from "FUCK" to "fuck" to "what does this mean?" to "oh, okay" in a few hours.

still, it does mean making some awkward phone calls, and a lifetime of having to talk about it with anyone i think i might be having sex with soon. i've only had unprotected sex with one person this year, but she's the one i'm most dreading talking to because she did NOT take it well when i broke things off with her a couple of weeks ago. on the other hand, she works in reproductive health so she's likeliest to understand what it actually means to have it. and anyway condoms don't reduce risk by that much.

on the plus side, i for sure don't have any other STDs. also knowing is better than not knowing. and it's good to learn about something that's so stigmatized for basically no reason.

Shit. Sorry to hear that mate.

Good to see you're dealing with it positively though and like you said, it largely will have no impact on you.

Nijah Rahimov with the 214kg C&J in the 77kg class. Seriously WTF? I'm no expert in weightlifting but isn't he meant to stand still once he's got it overhead? 

This is great. Far better than the usual response of do some abz.

Ball game last night. We ended up winning by 12 and I had 20. Had some serious hamstring and glute soreness going in. Did a decent warm up and no massive jump attempts in first 10 minutes or so. Was an interesting game but they didn't have a player over 6ft which made my job a lot easier. They also played intense man to man defence which is not the norm. I had the first 3 buckets of the game taking a guy to the hoop for an easy layup. They made a switch and the guy tried to play me like we were in the NBA. I had to keep telling him to calm down. There was a decent amount of hacking going on but at least the refs called it. I had one dunk attempt. 5 seconds to go and I have the ball at the top of the key. Stutter step and go straight past my guy. He grabs but I use my strength to push past and go past two of his teammates as well. Figured I'd give it a go and went up for the dunk. Got my arm grabbed, the whistle goes and the ball rattles in but I only get a finger tip to the ring. Ref calls me for a fend off.  Wasn't a dunk anyway but a good sign that I got to the rim like that with a guy hanging from me at the end of the game.

Woke up this morning sore as fuck. This cold has moved into my chest which is just fucking great. Pretty much my entire body is sore. Due to lift and jump today. Am going to give myself today and tomorrow off. Will lift and jump Saturday and restart again on Monday. I'm super conscious of this cold as this is the exact time last year that I had shingles. Going to make sure I get plenty of rest and food over the next week or so.