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Messages - T0ddday

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196
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 19, 2016, 05:54:59 pm »
Quote from: maxent on June 19, 2016, 01:09:36 am
Here a rough summary of how my workouts are looking for the coming week:

Mon: off
Tue: Lifts
Wed: off
Thurs: plyos: depth jumps /  jump squats,  full court bball game
Fri: off
sat: Lifts 
Sun: pickup bball

I need to figure out a way to include track work ..
but idk what day wud suit. Maybe thurs? hmmm.

Are you kidding?  Your already doing plyos Thursday. 

Monday.  Tuesday before lifts.  Sat before lifts.  Lots of options.  You gotta change your mindset when it comes to lifting though if you want to become a real athlete. 

The mindset is: "oh no if I sprint/bound/jump before lifting my squat will be weaker!" Unacceptable. 

First of all.  Are you a lifter or an athlete?

Second.  Maybe weaker but actually not much weaker because you will adapt.  Assuming you squat 200kg.  Maybe initially when you get in track work first that squat will go down to 180.  But you will adapt and be able to lift 95% as much post track. 

Third.  Who cares how much you lift.  Progress requires effort moreso than poundage.  So if you doing track and lifting and progressing your squat from 150-160-170kg vs avoiding track and going from 160-170-180 it's the same thing.   A month off track and you would "realize your gains" and squat almost as much as if u never did the track work.   Basically a track work normalized lift doesn't need to be as strong - the carryover is the same and the weight is safer.   Win win.

197
Basketball / Re: NBA Playoffs: 2015-2016
« on: June 19, 2016, 03:15:47 am »
Quote from: adarqui on June 18, 2016, 05:55:05 pm
is it possible to just fast-forward life to Sunday/8 PM ET?

Freal.  Was talking about the series earlier and realized this isn't a basketball series.  This is a boxing match between two huge punchers.  After 6 games we have zero point differential and no close games... Last year we had two overtime games in the first three but yet everyone knows this series is better...

It's interesting that such a good story can be told through blowouts!  But so many good stories and massive changes and swings make this a great series...

198
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 17, 2016, 02:12:07 pm »
At your peak as well as now how close was your RL slrvj to your LL version?  I peaked a few months ago and could do dunks w left leg and of course off two feet and my numbers were about:

Standing single leg left: 26
Standing single leg right: 27
Standing dl:   ~34
1 step dl LR  ~40
1 step dl RL   ~35
Multi step LR: ~45
Multi step RL:  ~35
Running sl left: ~36
Running sl right: ~29

I'm wondering if my lack of RL plant can be explained by the fact that my numbers really don't see to make much sense relative to each other...




199
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 17, 2016, 01:43:26 pm »
^^^ nice job on the 150s.  You seem like your officially in shape... Time to begin jumping vertically a lot to get some massive PRs.  I love this modified sorta long to short training...

Trick to doing your intervals is always start out fast no matter how much it hurts.  We would do a similar workout on a 400m track... Run a 150, decelerate  and walk 50 meters.  Stop.  Do 10 push-ups.  Run.  Did 150s in 18-25 and goal is always to get under 20 mins total... Would probably take me 30-40 mins now...

We always run first 50 meters hard acceleration (~85% or about 7 seconds). Then on the first few reps you just turn off for the last 100m and are basically striding and not running and still run around 23... On the last few reps to get that same time feels like a massive challenge for the last 100m... But keeping the first 50m fast is the only way to accomplish getting all reps done in close to equal time... If you allow yourself to start slow on fatigued reps (usually cause u ran too hard on the first couple you end up with first reps st 18 and last reps at 35 lol). Not acceptable...

200
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: June 17, 2016, 01:21:23 pm »
Quote from: acole14 on June 16, 2016, 07:56:53 am
That roller is OK, I just find they bend too much. My myotherapist friend has really emphasised how much you really need to apply force to the muscle in targeted ways to actually affect the tissue. A gentle foam roll is great for popping air in your vertebrae and getting a bit of blood flow but after awhile it just doesn't cut it. You could just have really tight adductors (inner thigh muscle) that are pulling on that attachment point at the knee. Just rub them hard with the roller then stretch them with a strap (anything will do, even a towel):



See if that helps. I had really tight adductors from sprinting and I think it led to knee tracking problems, chondromalacia and probably some medial patellar tendinopathy. It's hard because they're not something you necessarily think to do work on, and it's awkward.

For weight vest stuff, read LBSS or my log over the last few months, or PM T0ddday. Basically involves getting a 10-15lb (5-7kgs) weight vest, wearing it during daily activity and during warmups and most exercises you do except for ME jumps.

I mean you can't beat good therapy from a trained myotherapist... Especially for before performance work.  Some of those guys work magic...

BUT.. IMO the best foam roller is not a foam roller but plumbing pipe (about 3-5'' diameter) plastic hard pipe you get at the hardware store...  Great stuff and costs a fraction of a foam roller...   Rollers are great... Foam rollers are a waste of money...

201
Basketball / Re: NBA Playoffs: 2015-2016
« on: June 17, 2016, 01:18:33 pm »
Quote from: adarqui on June 17, 2016, 12:48:43 pm

if Lebron/CLE pulls this off, can't wait to see how lebron-haters spin this one.. maybe they'll diminish it by saying Draymond got suspended, or call it rigged etc. I'd like to see some of them come around though.

Agreed.  Much more interesting to see the reaction if CLE wins.  Also I think could be good for warriors dynasty future to take a loss in year 2 to make them hungrier.  Also, great story for CLE obviously...

My interest in seeing GSW win is mostly because I want to see GSW with AND lebron get finals MVP.  Unless he has an absolute terrible game he is by and away the finals MVP.  Partially because golden state is such a complete squad that there MVP is not clear at all...  But also cause he is just balling... The MVP should not have to come from the winning team and it would be nice to see Lebron become the first player since Jerry West to get it...

One more thing about Lebron and humility...  Part of the reason he is so humble is because he has lost!  That's one thing that's so cool about his character arc... The Jordan (sorta kobe too) story is just amazing individual player on bad team that couldn't get past good teams (celtics, pistons).  Improved.  Got better teammates.  Won pretty much every year their team was a realistic contender...  Lebron is interesting because he has had to be humbled so many times and deal with it...

Even his prediction for game 7 that he just wants to give his all to the team and be satisfied with the result (win or lose)   I mean isn't that what we want to teach kids?  I am paraphrasing but he essentially said his goal is that of course he wants to win but he will be happy and accepting as long as he gives his his 100% to his team.... I saw people ripping him for saying this along the lines of "a real winner would never be happy with a loss and would only accept winning and be angry and hateful if they lose".  What kind of message is this?  A message that everyone who isn't the best should feel like a failure?  Seriously?  What more can you do than your best and congratulate and celebrate the winner whether it is you or not? 

I truly believe that MJ was one of the worst things for sports culture of all time... And I hate saying that because I grew up with him as a sports idol... But he really sent the message that to be the best you have to essentially be a mean person and so competitive that you are a sore loser... Sports is a game after all... If it's making us worse people it's not worth it...

This might be so feel good it makes the other puke... but man... Curry and Klay are so awesome and Lebron is as well that you kinda wish they could both win...  Like I wish NBA was like Track and Field and there were levels of meets and more than one "finals" per year... I like seeing the legacy of Usain Bolt at the olympics but I wouldn't mind seeing Justin Gatlin take a few crowns from him in diamond league or world champs... Or even in Rio...   I hate that come Sunday sports culture will be discussing either "Lebron is a failure, Kevin Love sucks" narrative OR "what's wrong with the Warriors, steph curry is so soft" narrative...  They are both amazing, only one can win, let's enjoy game 7...

202
Injury, Prehab, & Rehab talk for the brittlebros / Re: Warning from my knee. I'm working Hard I'm getting Lean, I'm getting A warning
« on: June 17, 2016, 01:00:26 pm »
Quote from: scoobychau on June 17, 2016, 12:34:45 am


When I mention 100m sprint.. it is not really 100m... I was referring to trying to MAX out and sprint like 100m..
I dont think i can find a hill.. even if i can.. it will still have pavement or steps ...

Understandable.  IMO if it is steps then stick to your flat sprints.  If your flat sprints are on pavement than hill sprints on pavement would be preferred.  As far as surfaces for your body composition sprints I would recommend (soft = grass/turf and hard = pavement): 
Soft Hill > Soft Flat > Hard Hill > Hard Flat
 

Quote
When u mentioned touching the ground and change direction, isnt that like Suicide in basketball training?
I always thought all those change of direction is bad for joint and gear more toward endurance than max explosive.

No, a suicide is where you run from line to line touching the ground and turning.  It isn't necessary more for endurance (depends on the distance - ie a 20 yard shuttle is not an endurance test.  But what I am recommending is not a suicide because I am recommending starting with hand on ground and sprinting 60 meters after which you decelerate for X (~20-30m) and then walk back to line and put hand on ground for next rep.  On suicide would be touching touching the and immediately turning around to run back.     

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But u are right about leaning fwd accelerating with the dropped upperbody.

reading the following with some questions:
Starting position is hand on start line.

1) 60 meter sprint in < 8 or 9 seconds (watch beep), (slow down... no need to touch ground?)

No, you should touch the ground to begin all reps.  I see that I may have confused you by making you think it was a suicide.  The idea is that you are touching the ground to keep timing consistent AND also for the main reason that as we get tired we don't want these to become walking starts.  Its a start from dead stop with hand on ground always (hand on ground also gives us proper acceleration cue and body lean). 

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2) 20 seconds to return to start (running back the other way) (Reset with hand on starting line?)

Don't run back the other way.  You can up it to 30 seconds if it's not enough time but it should be a walk.  The idea is you run X meters (50-60) and then after you hit finish line you decelerate slowly which is safe... A natural deceleration should be about 20-30 meters for a 50-60m run for you.  So after you have finished decelerating you are now 30 meters from other start... Now you walk back to the "finish line" which is the new start line. 

Note*** If you have your distances well marked off you can use 2 start lines and shorten the walk back to 10 meters and keep the 20 second inter-rep rest interval.  So it would look like this:

10 meter walk zone >>> A1: start line 1 >>>>  50 meters >>>> A2: finish line 1 >>> 30 meter deceleration zone
 30 meter deceleration zone <<< B2: finish line 2  <<<< 50 meters <<< B1: start line 2 <<< 10 meter walk-back zone   

So, I think you said you have a 90 meter concrete running surface so marks would be:

10 meters = start line 1
60 meters = finish line 1
80 meters = start line 2
30 meters = finish line 2
 

Quote
3) Repeat for 4-10 reps for a set  (4-10 reps is alot is not it?)


Yes, it is a lot.  But it's not impossible. Work up to it.  If we estimate 10 seconds for sprint and 20 seconds for recovery it's basically 10 seconds for first rep and 30 for following so 4 reps = 1 minute and 40 seconds  and 10 reps = 4 minutes and 4 seconds.  You could do somewhere in between (say around 3 minutes which is 6 reps)

 

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- between sets do - 100 push-ups, 100 back extensions and 100 leg raises  (doing this many between set is killing my CNS... how can i even do run set 2 ?)


This isn't CNS heavy but it could be exhausting.  There IS a difference.  It isn't all those between sets.  It is one of those.  Of course modify it for you needs.  So it could be 5 reps.  Rest for ~2 mins.  Do 25 pushups.  Rest for 30 seconds.  Do 25 pushups.  Rest for ~2 mins.  Start set 2.  Then, between set 2 and 3 you could do leg-raises again or back-ext or pushups again depending on your needs.


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It take me 30 min to complete 10 reps of the max effort sprint. (with 2.5 min rest bettwen each reps..)

Yes.  I am cutting your rest.  That is the point.  You can modify it but I am meaning to cut rest and shorten distance.  Max fat loss happens at close to a 1:1 - 1:5 ratio of work to rest.  At 50m this much rest allows you to do close to a max effort sprint (~95% effort).  If you are running 10 second sprints with a 2.5 minute rest then you are doing a 1:15 rep:rest protocol which I think is a bit much.  So for you I am prescribing ~8 second run (50 meters) which we can round up to 10 seconds, and then a 2-3 second deceleration and a 20-30 second walkback, so approximately 1:3 sprint:rest ratio for about 4 minutes per set and then about 5 minute inter-set rest interval (with upper-body so not truly total rest) so it's 1:3 sprint:rest and 1:1.2 or so reps:rest intervals. Or a total work:rest rate of about 1:5 or so.   

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with T000day suggestion and doing 3 set (so 200 pushup, back ext and leg raise?).. seems like it is going to be a LOOONg day....

Well not so long now that I explained it is just one interset axillary exercise.

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btw, in my journal Acole mentioned the use of weight vest and suggested me to seek your advice... can u tell me abit more how to utilize the weight vest?  i have one sitting at home at 20lbs.

I had just PMed you about this... before i read ur reply here, sorry about that.

I'll try to respond to your PM.  How is your knee?   

203
Basketball / Re: NBA Playoffs: 2015-2016
« on: June 17, 2016, 09:22:07 am »
Quote from: Coges on June 17, 2016, 07:20:30 am
A little pre game btl from LeBron



My observations. 

1) In the BTL video... Damn Kevin Love...  Could you look any more unathletic?  In those tight sweats and cutoff you look like the 60 year old soft gym coach?  Maybe you would be better off not losing all that weight and at least having size...

2) First comment I saw when I clicked it were "see... He is a cocky bastard."

Its racist codewords like that and complaints about his "lack of humility" that make me feel like I have to cheer for Lebron..

3) You can't just redefine underdog by saying "throwing away all previous data and going by how I personally feel GSW is the underdog."   Nah bro.  Vegas says Cleveland is underdog because all that data convinced them they are more likely to win.  Ask yourself why you "feel" GSW is the underdog? Is it cause Lebron is some scary dark skinned bully and you don't like it?

4) Yeah, I said it.  Dark skinned.  We touched on racism and how Lebron is impacted by it in the past, but you better believe colorism is alive and well in the narrative that compares Lebron and Curry...  Looking at Twitter you can see the heat Lebron is getting for things like "lack of humility", "being a bully", "talking after the block", "taking advantage of his unfair size", etc. 

Steph Curry through his mouthpiece and hit a fan and his wife tweeted some asanine BS about how the refs rigged it to make more money and the narrative is about how whether the calls were fair!

You know damn well that if it wasn't high yellow, light eyed Steph Curry throwing his mouthpiece but Lebron doing it the media would want his head!  There would be talk about how he is reverting to "being ghetto" and "can't control himself" is a "sore loser", "not humble", etc.  I might be on team-light-skin in real life but in this contest I just found one more reason why I should cheer for the Cavs and team dark-skin... Klay and Steph are great players but they are also the light skinned basketball royalty that the racist white media finds most palatable.  I mean what's up with GSW, I swear Andre Igoudala was some dark-skinned Nigerian when he played w Iverson but since joining GSW he looks like Andrew Redbone Igudoula...  Is there something in the water in Oakland that make you so pretty?  Every person I know from Oakland in real life look like that too...! 

Kinda joking... But not totally... Colorism is the silent and unmentioned and unconscious racism that has a huge impact on us as well...  Go Cavs.  Dubs great too!

204
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 16, 2016, 07:30:48 pm »
Quote from: maxent on June 15, 2016, 11:24:07 pm
Incoming rant ... australia is a nanny state, let me give the example of driving in australia. Our freeways are nice and modern, beautiful wide, flawless roads and yet the speed limits are a hard (and harshly enforced) 100 km/hr. That's about 63 miles/hr. Imagine driving in LA on awful, bumpy, chaotic freeways where everyone is going anywhere from 75 to 85 miles/hr when the speed limit is 75, depending on the conditions of the road and the flow of traffic. In australia, it cud be a clear bright day with great visilbility and you'll have artificial traffic waves of cars bunched up closely together, cos everyone is driving at a ridiculous 60 miles/hr .. and the conditions cud easily allow a safer speed of say 110-120 km/h. Oh you want to temporarily go to 110km/hr to overtake that huge SUV so you can see the road better? Bang 200 dollar fine. Fuck everything about this stupid nanny state.

Well that sounds terrible...

I live in LA and drive at the speed of the traffic or more which is between 70-85 and I have never gotten a speeding ticket in my life...

Then again I have been pulled over for no reason and handcuffed and thrown in the back of the cop car while they "investigated" cause the cop "didn't like my story."

And in Australia guns are hard to get and there are no mass shootings so that is cool....

So I assume there are pluses in minuses...

Also, I don't know the rest of the politics but I have been to Vancouver Canada and drive there many times and it sucks how the speed limit when you get there goes from 70mph to 100km/hr and is heavily enforced...

America has a lot of "spirit of the law" crimes and rules which my German friend pointed out are an avenue for discrimination.  Not sure if I agree, I think it's a very complicated issue...

But as far as the speeding limit it sounds to me mostly like you guys and the Canadians are just victims of the metric system and a base 10 counting system!!!

I mean come on... 100 km/hr.  What a great speed limit.  100.  Such a sensible number.  Why do 95 or 110 when your close to 100 it sounds like it should be the limit.   We are just lucky enough to have mph where 100mph is too fast for most conditions but there is no sensible stopping point so we have 55mph, 65, 70, 75 depending on conditions...

Seems like bad luck.  I'd take the trade to the metric system for other reasons.  In fact I propose a trade... The rest of the world adopts Fahrenheit and admits centigrade sucks (I mean seriously centrigrade is terrible - temps are often negative and no more than 50 but for F it's perfect because ambient temperature is almost always between 0 and 100...) and Americans go metric everywhere else...

205
Injury, Prehab, & Rehab talk for the brittlebros / Re: Warning from my knee. I'm working Hard I'm getting Lean, I'm getting A warning
« on: June 16, 2016, 07:06:49 pm »
Quote from: scoobychau on June 16, 2016, 02:40:54 am
Quote
how short is the deceleration phase of your 100m sprints? slowing down too quick will put alot of stress on the quads/hamstrings/knee.

the decelleration phase is about 20-30meter max...
consider whole length of the parking lot is about 80-90 meter only (measured by google map).

The pain had been with me for 2 weeks now, Stretching the quad by standing and pulling my foot from the back help alot.

the 100M sprint seems the key to my weight control, I am no longer losing more weight stable as 170lbs.

I still cut most if not all of my carb. however, i am not eating as clean as before anymore.. lucky my weight remain same at 169-170lbs.

With the same weight, my waist is getting smaller though.  I know running up hill or stair climbing would be a better alternative, but this option is not available until i can find such facility. 

actually this had just gave me an idea... there is some Highway Crossing Bridge in the park...with Stairs... but they are in section... guess it is not a good idea...

For your needs... Hills are better than flat but stairs are not actually a good alternative.  Stairs have fixed heights which are not good for much at all and are dangerous...

If I was coaching you I would really really really really try to get you off the concrete surface of the parking lot and onto field turf or grass or hills...

But if that's all you got I have a question...

If the parking lot is only 80-90 meters how do you do 100m sprints?

For your body composition goals and knee health of all you have is flat hard surfaces... Just shorten the distance drastically.  Use a modified standing three point stance (force yourself to touch the ground) and do repeated short sprints. 

Do you have a watch w a chronometer?  You can set it to beep at intervals? 

Most of the energy expenditure in a sprint occurs during acceleration and if you properly do it (contrary to popular opinion) it is a glute dominant (think prone glute push) exercise rather than quad dominant movement and should be very easy on the knees.  This is one of my favorite protocols we have done for leaning out and it would be perfect for you - especially because it allows you to drop upper body more, modify it for your times. 

Starting position is hand on start line.

1) 60 meter sprint in < 8 or 9 seconds (watch beep)
2) 20 seconds to return to start (running back the other way)
3) Repeat for 4-10 reps for a set

- between sets do - 100 push-ups, 100 back extensions and 100 leg raises

Do three sets. 

This will get u super lean. 

206
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 15, 2016, 08:52:26 pm »
Quote from: maxent on June 15, 2016, 08:13:47 pm
^yup, but trying to stay somewhat discreet bout it since this is a nanny state and all haha..

BW: 81.2kg

i'm leaning out nicely ..  even with bodyweight going the wrong way. I suspect a combo of starting off with a higher metabolism rate and going on a sneaky cut + EC boost -> decent fat loss off the get-go. It's what, day 5? So far so good in terms of results. But mentally it's pretty hard .. i expect that to get better as i adapt...

training and game tonight .. feelnig pretty refresh considering i havent slept much this week..

What's the nanny state?  The forum? Aus? USA?

In light of EC use the "female" fat deposits do make a bit more sense...

207
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 15, 2016, 02:43:22 pm »
Quote from: acole14 on June 15, 2016, 02:14:23 am
What's EC? I looked back a couple of pages but can't find it.

I think ephedrine-caffeine. 

208
Basketball / Re: NBA Playoffs: 2015-2016
« on: June 14, 2016, 12:39:52 pm »
I'm not actually making this accusation but.....

God it really seems like Kyrie is cheating with those shots off glass...
Like not matter what angle he has some cheat on where if he hits the glass a magnet turns on which pulls the ball into the hoop...

I mean I could be soooo good if all I had to do was hit glass with the ball and it went in!

209
Basketball / Re: NBA Playoffs: 2015-2016
« on: June 13, 2016, 01:27:36 am »
^^^ also isn't the NBA clean enough by now?  I mean yeah the pacers fight and the Knicks fights of the late 90s needed to be stopped... But it's just like when they suspended the Suns for "leaving the bench"...  Nobody wants to see the top players not play!  There is a balance between the league being full of brutal fights and ruining itself by taking out the best players...

210
Basketball / Re: NBA Playoffs: 2015-2016
« on: June 13, 2016, 01:25:23 am »
Quote from: adarqui on June 12, 2016, 11:30:38 pm
Quote from: Coges on June 12, 2016, 07:36:31 pm
Green suspended for game 3. How much of a difference does that make?

definitely gives CLE new life.. green is such a big part of GSW's success. I still think GSW ends it, but, this definitely makes it harder.

as for the suspension.. i'm so confused. where exactly is the groin hit retaliation?

http://www.si.com/nba/2016/06/12/draymond-green-suspension-lebron-james-stephen-curry-warriors-cavaliers-game-5

I don't see it..

If it's AFTER the Lebron step-over, I can't find it. The NBA actually let that situation get worse. I mean, these refs allowed Lebron/Green to confront each other face2face, while everyone else kept on playing.

horrible suspension, IMHO.

pc!

Agreed.  Horrible suspension.  Part of me likes it because it increases the chance of seeing more basketball games but seriously?

We all know some "computer assistance" like in NBA jam when your behind does probably take place cause referees are human...

But I would be way rather have seen Lebron get the benefit of the doubt on some calls he didn't totally deserve on his home court in game 4 to make the series more interesting than see DG get suspended...  I want to see a good series and I can accept Lebron getting a few unfair calls on his home floor to make things more interesting but it's not really worth it to see a prime player suspended from what is still probably a close out game...

Weirdly enough this makes me want the Cavs to win game 5 all the more although it makes me want the Warriors to win the series more.  DG should be on the court when they close it out.  It's only right.

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