Adarq.org

I agree, my athletic work happens on the treadmill I did a 10min session after lifting last week for the first time. I'll add another session this week and make it 2x a week. Also slowly up the time/speed/incline. Hopefully that's enough to keep my fitness/athleticism. I don't really want to do any more than that though. It's too much hassle going outdoors in the winter lol and i cbf driving to the indoor basketball, esp when never know if it will be available etc. Dunking is also fairly boring when you're not doing anything new that you haven't done so many times before. Last time I did RSR1 and RSR2, which is like, 3 months, i hardly if ever jumped, and still i was able to dunk even when my bw got close to 100kg. So i do believe just squatting is enough to keep my athleticism. HOpefully the treadmill will make up the difference and keep my fitness as well..

I write F in my log but what you dont know is the quality of F, some F are where you are defeated completely mentally and physically. Other times, you just dont finish the rep because it might be too ugly to go thru with it and you just bail on it. Qualitatively and quantitatively you can have different modes of failure. Im still getting used to maxing out every time i squat. I want to have a decent repeatable max i hit every time with good form and ease. That's more useful to me as an athlete (wannabe) than peaking out for a max like a PL would, once every so many months at a meet or whatever. I need to have a good repeatable max because as an athlete that's more useful than a temporary peak i hit very rarely..

now if i can get my ducks in a row and start progressing nicely while keeping my bw low, i'll start seeing some gains outside the gym

I used to do this, back when I still scoured t-nation for useful articles, thought Dan John was more than a high school PE teacher

^ lol

relax raptor, that overtraining, HIIT nonsense is bs. Naturals have to work hard and lift heavy/hard to make progress. You read too much nonsense from people who like selling their easier sounding pussy training bs off as wisdom

Can you get more reactive though? Isnt that something you're born with. You can get stronger thru lifting obviously, and that translates to more force production, more power, which you can use to jump higher. but reactivity is in your CNS, in your genes, it's not something you can train (much). i think there is a much lower limit on what you can do for poor reactivity

I had a dream, nightmare, I tried to dunk and i couldn't; impotence. I think the last time i went on a basketball court was in april :/ might swing by a court today. I should really jump at least 1x a week, just to maintain my 'athleticism'. But more that, i need to improve it..

BW: 85.6kg

Like I said in the goal thread, i'd like to be a lean 85kg before I can even think of weighing 90kg again. There is no point being 95kg like i was in december with good lifts if it means i'm 10kg overweight. Now if i can beat my PRs while weighing 85kg or less, i'm doing really well and can build on that in future by letting my bodyweight climb up to 90kg while getting a lot stronger in that time and then i can cut to say a lean 87kg before repeating the process. So lets own 85kg before chasing 90-95kg, which is really where I should be for my height and power forward ambitions. Im an undersize PF in a unathletic SF body, worst of both worlds.

Training
FBS 1x130
BS 2x2x135, 7x120 (PR)
OHP 3x2x60, 5x55
AbW 3,1
CND - 10min @ 7kph, 0incline (new exercise!)

Squat notes:
After failing 132.5kg FS last time, i figured i wasn't ready to go 2x120, 1x127.5 and then 1x132.5. Instead i tried 2x120, 1x127.5, 1x130 and got it. That 130 was a max effort lift though. I think i repeat it until i can get the 130kg easier, then i'll be able to progress it a little. Right now i'm getting my ass kicked by front squats. I find myself passing out like a bitch just unracking it and holding the bar before the heavy singles and have to do 2 re-rack and re-attempt it. I forgot how hard i had to work before to get used to front squatting :/ I hate that blanking out feeling like you're about to pass out with a heavy ass bar on your chest.

BS wise, im doing pretty awful too. I wanted to do triples or doubles with 135-137.5kg, in reality the 135 doubles were close enough to 2RM that i had no business thinking of doing more sets. Hopefully just a bad day. I want to do lots of doubles with say 137.5-140kg before i can consider something accomplished.

Upper body notes:
Had this crazy idea to try an RSR inspired program with my OHP. I'll basically use 60kg as my training weight and aim to master it over time to get six sets of sixes with it, hopefully that'll translate to some hypetrophy and strength gains.

Conditioning notes:
There we go, added in that postworkout conditioning session i've been talking about for ages. Will stick to it, not trying to do anything amazing, just be consistent and keep doing it, slowly improve and hopefully i can build up my fitness to a decent level without much fuss.

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Training
FS 1x127.5,  0Fx132.5
BS 3x130, 3x132.5, 1Fx137.5, 1Fx135, 8x117.5 (PR)
BP 6x79.5, 5x80, 6x77.5
CRLZ 7x42.5 (PR), 6x42, 8x40 (PR)

Squat notes:
A string of failures today when I should have done a lot better. Oh well. I prob picked the wrong weight after getting that 2nd very good triple, should have done doubles with 135kg after that, or maybe just one double and then another double with 132.5 or something like that instead of failing 2 doubles! Still, i had the right idea, would have been nice to double 137.5kg, considering that's my training weight goal. but today it wasn't on the cards. Oh and the 8x117.5kg pr was nice. Im getting that dreadful about-to-hit-the-wall feeling as I aproach 120kg though, it just gets that much harder when you move to bigger plates. oh well, my plan is to maybe attempt say 6x120kg next time, get that, give myself some confidence, and then finish off with 8x119.5kg, which will set me up to maybe, maybe get 7 reps on a following session? Dunno we'll see.

Upper notes:
BP is going ok. I'm still 10kg below my PR 5RM though. Shit didn't do curls last week, as a result i couldn't progress from last time's PRs. Have to force myself not to skip curls. Maybe I should just do them every time? Idk.

This whole time I don't think i've been lifting correctly wrt to trunk stability, which is probably why i've had such terrible results to date. I feel as though i'm on the cusp of a breakthrough. But right now, my core is so weak that it's holding me back, but i dont think that means i will do extra ab-work, getting a 180kg backsquat with my build will be more than enough of a challenge and stimulus for great core strength. The flip side of this is that I have over relied on my lower back than my trunk and legs due to imperfect form.

The problem arose from the popular 'chest up' cue, i had interpreted it as a prescription for anterior pelvic tilt. Which makes it very difficult to keep a strong rigid core. I dont care much for APT myself, i abandoned that sometime in 2012 but that didn't fix the problem which was i needed to figure out a way to keep my chest up without involving APT. So that's where I am now, have figured out the right way to get chest up without going APT.

To check my theory i've thought of a good test to see if i'm on the right track. I will try it next workout and see what it says. It's quite simple, if I can put on a lifting belt and have no or little break down of technique, then i've fixed the problem. It's always been the case that my form without a belt is far superior to with one. This is a consequence of the problem i wish to fix and the belt is a magnifying glass for technique that serves to compound my technique defects.