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Messages - Coges

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2026

Progress Journals & Experimental Routines / Re: chasing athleticism

« on: April 27, 2016, 10:59:01 pm »

Quote from: maxent on April 27, 2016, 12:37:36 pm

Lately im sure the way to achieve the specific kind of movement efficiency I need is just pouring hours and hours into moving on the court. In the past that was always something i avoided; utter boredom lol. but things are changed. Now i'm seriously focusing on becoming a better player which is a different thing than lifting weights to jump an inch or two higher without also getting quicker meant no improvement in real athletic terms and thus no carry over to basketball. Squats arent gonna make me faster .. they just make me jump higher cause i can produce more force but that's useless without a commensurate increase in speed. I wont get game time dunks, blocks or rebounds out of those vertical gains unless i get much much much faster. Movement efficiency at basketball movements will help me more than anything else. Not broad jumps, not medball throws, not squats, powercleans, ultimately these wont help. Nothing but doing the same on-court moves over and over and over and over and over will. Sounds boring but the results will be worth it if i persevere. I think i can commit to that. I have the motivation (winning next year), what I need now to find a way to make it sustainable and progressive over time. That's challenging though, in a different way to lifting weights .. it's "easy" but less "arousing" .. "simple" but "draining". And there is no "payoff" that's gratifying like landing a great dunk but latent in something that will happen on the sports field months later. Training if formalise it into a series of drills or workouts and just repeat them over time it will take the guess/work out of it and it becomes habit and routine? I guess that's the key.

This. Isn't movement efficiency just a fancy way of saying coordination? What better way to get basketball related movement efficiency than by playing basketball.

2027

Progress Journals & Experimental Routines / Re: Two Hands Two Feet

« on: April 26, 2016, 09:58:13 pm »

Missed the gym this morning but had a nice drop in weight. 90.1 which is a long term PR.

Eating has been on and off though. Haven't been getting enough protein which is my focus for the next few weeks.

2028

Progress Journals & Experimental Routines / Re: Two Hands Two Feet

« on: April 25, 2016, 08:54:25 pm »

Also, have noticed quite a few guys toting eccentric/iso bulgarian split squats for vert development especially in SL jumpers. Something to do with force absorption. Like a 3 sec eccentric/2-3 sec iso. Am interested to give it a try and embrace the soreness.

2029

Progress Journals & Experimental Routines / Re: Two Hands Two Feet

« on: April 25, 2016, 08:51:51 pm »

25/04/2016- 2pm
BW- 91.7

No warm up

Chins-
bw x 5, 3
+7.5 x 5, bw x 6, 5

OHP-
bar x 10, 40 x 3
52.5 x 5, 47.5 x 6, 42.5 x 8

Single arm lateral raise-
10 x 10, 10

Ab Circuit- 5 mins

Trained at home with the kids running around my feet. Chins feeling ok but I was doing them on the barbell set at the highest notch on my rack which involves my knees touching the ground just prior to full hang. My easier to do them on a higher bar but whatever.

Did a heap of SMR in the evening. Still don't know why I don't do that more often.

Have been reading a heap of older Charlie Francis material. Super interesting. Also rereading VJB2. I really need to pay more attention to things the first time around. Picking up a lot I never got or forgot from the first time I read it.

2030

Progress Journals & Experimental Routines / Re: Party's Over!

« on: April 25, 2016, 08:55:41 am »

It's hard. Property is huge atm but who knows where it's going. Everywhere but Melbourne has come off in the last month or so.

2031

Progress Journals & Experimental Routines / Re: chasing athleticism

« on: April 24, 2016, 01:30:32 am »

In Maxent's defense it definitely was a joke. It's called sarcasm and is definitely an Aussie thing. Such things can be lost in written format.

Either way this log has been a great resource for me so I'm kinda of the advice in here.

2032

Progress Journals & Experimental Routines / Re: chasing athleticism

« on: April 23, 2016, 10:40:43 am »

Quote from: maxent on April 23, 2016, 02:01:04 am

Quote from: Coges on April 23, 2016, 01:56:57 am
Mate are you still after movement efficiency?

I think iam more about movement inefficiency. Might just own it instead of fighting against my core traits? I wanna see how big and slow I can really be while still dunking on fools. I'm envisioning weighing 300lb in 12 months time, superbly inefficient but also benching bodyweight. What do you reckon? Do-able?

This log is the best soap opera going around.

If only you could step out of your own head and see what everyone else sees. Keep at it mate cause you'll get there.

2033

Progress Journals & Experimental Routines / Re: Party's Over!

« on: April 23, 2016, 01:58:29 am »

Quote from: Mutumbo000 on April 22, 2016, 11:12:45 pm

I played pick up last week for a couple of hours but today was the first time I been to the gym in about a week. I've been stressed this week because I have a house under contract, which is subject to finance. I don't have much of a deposit so I was going to use the equity in my current property to fund the purchase. A couple of months ago I had that property valuated by the bank with a desktop valuation and the valuation that just came back from the bank on the same property 2 days ago was $10,000 lower than the one in February, which is bullshit because the suburb has been rising. Anyway I've got until April 29 for the bank to grant unconditional finance as per the contract or I lose out on the house. The whole process sucks because back in February I was actually pre-approved by the same bank for a higher amount, but now I actually have something there are all these doubts. To me it seems like they just want me to have a higher leverage so they can increase their premiums. 50/50 at this stage whether I'm just going to pull out. If the bank doesn't give me better clarification by next week I'm just going to cancel the contract as per the conditions. In hindsight i should've purchased a cheaper house or just kept on saving for another 6-12 months. As long as I don't lose my deposit

Bench-
barx12
60x8
85x5
105x3 I've benched this before but I was still stoked with it. I knew I couldn't do it for 3 sets though.
100x3
100x3

Chin Ups-
11,8,8,7

If you've made it subject to finance you shouldn't lose your deposit. And yeah, if you feel life you'd be over committed it's better to wait.

Nice work on the bench too!

2034

Progress Journals & Experimental Routines / Re: chasing athleticism

« on: April 23, 2016, 01:56:57 am »

Mate are you still after movement efficiency?

2035

Mixed Martial Arts / Re: The Conor McGregor Thread

« on: April 22, 2016, 12:19:36 am »

The question is whether or not he'll fight on the 200 card. I say he will.

Wouldn't be surprised if it was a marketing stunt to get more attention for the fight anyway.

2036

Progress Journals & Experimental Routines / Re: Two Hands Two Feet

« on: April 22, 2016, 12:16:41 am »

"It's very easy for the limitless pursuit of strength to limit the progress of speed. Weightlifting is an adjunct to speed training, not an end in itself" Charlie Francis.

Just going to leave this here as a reminder to myself. Need to remember why I'm training in the first place.

2037

Progress Journals & Experimental Routines / Re: Two Hands Two Feet

« on: April 21, 2016, 07:32:57 pm »

Measured BW yesterday. 91.8. First time under 92 for quite some time. Really want to be below 90 for my first ball game in 4 weeks. Haven't been below 90 since 2010 where I was 89.3 and 13%bf. Definitely more muscle now but will be interesting to see how low I need to go to get to 10%.

22/04/16- 5am training

Quick Warm up

Incline Bench-
bar x 10, 40 x 5, 60 x 1
70 x 5, 70 x 4, 60 x 8- stuffed up here. 2nd set was meant to be 62.5. Walked around for nearly 3 mins trying to find the 1.25kg plates and could only find 1. Walked back as my timer was running out and ended up grabbing the two 5's I had just taken off and put them back on.

Bench-
75 x 4, 67.5 x 6, 60 x 8
Finally found the 1.25's

Cable Rows-
station was way too busy. skipped altogether

BB Curls-
40 x 6, 35 x 8, 30 x 10

Tricep Rope Pushdown-
74 x 6, 68 x 8, 64 x 6

KB Swings-
20kg x 10 EMOM for 10 mins

Who knows why I decided to do swings at the end of my upper body workout without a warm up