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Messages - maxent

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2041
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 03, 2016, 11:27:47 pm »
Quote from: T0ddday on April 03, 2016, 08:34:25 pm
Quote from: maxent on April 01, 2016, 12:19:34 am
To be honest i have no plan on how to bench 140kg given i haven't repped over 100kg yet. But i'll have to make some significant changes to achieve it. I wont be using a close grip as ive always done, and i'll have to setup with a bigger arch and learn to use leg drive and all those tricks ppl use to bench more. But even with those changes it's still going to be a huge challenge. My hope is to fill out my upper body -- bigger chest, back, arms, triceps, shoulders, all of that will have to grow (which is what I want!). I want to become my version of Lebron .. that's how i envision playing next year's comp .. a lot more physical -- playing bigger and aggressive and now i've added your suggestion of movement efficiency to that -- i think i will be a much better basketball player all around.

I think you are seriously understating your movement efficiency shortcomings and foolishly attempting to increase your bench out of some misguided idea that adding more mass will somehow make you stronger.  I don't know the level of basketball in Aus. but in the states I work with nba guys, college guys, aspiring pros, etc.  and I can promise you that 95% of the basketball players who are under 200lbs do not bench anywhere NEAR 140kg but would still be much much much "stronger" than you in basketball.   Additionally, no player under 200lbs squats anywhere near 400lbs.   I don't think you realize the undertaking you are making with these goals that will fatigue you and waste your time.  There are a million things that you could do that would bring you a greater bang for your buck than the way you are structuring your training.   I realize you probably don't care what some american sprinter thinks about basketball but it does pain me to see you work so hard for so little because you don't have an understanding of sports training... If I'm annoying then carry on and I won't comment your journal again.   Just for the upper body it would be 100x better for you to master plyo pushups, heavy throws, even push press makes a little sense.   You have a long road to learning how to move but with your work ethic you can do it - however considering what you want even your work ethic won't overcome senseless training.  Not in the least.  You need to make movement efficiency goals the foundation of your training if you want to play basketball not an axillary.

Can I please ask some questions first? I think i understand what movement efficiency is, in spirit, but what exactly are we talking about when we say movement efficiency? When i watch video of myself on the basketball court I see someone who takes a long time to complete movements .. who appears to be moving in slow motion without the tell-tale "quick feet" of a (basketball) athlete. Is this the same thing?

Plyo pushups and medball throws . prob wont help me .. i know because ive tried the throws and it honestly was the biggest waste of time, i cant name a single thing i felt i got from them except bothering my back. if we're talking about wasting time that's def one of them. The best use ive come for the medballs ive collected, so far, is making the goal of eventually dunking one off a drop step drill for next year's comp lol.

I was told push presses would build my athleticism for bgasketbll but i had a bodyweight push press (not for reps mind you) and honestly i cant say that helped me either. So i'm really not sure about all of these things anymore. All i know is muscle is real and everything else is just conjecture. Look the part and at least you can win the mind game. A 6'3 dude with a big bench and squat who can also play a bit will go further in instilling confidence in his teammates and fear in his opponents. Am i wrong? Maybe, but it's not like im denying i'm an athletic nobody in dire need of movement efficiency.. just dont think there is as much i can do about THAT as i can about working hard on my lifts and eating to grow as an athlete .. if not in appearance but in strength and power and all of that. I do know it will help my play but even if much of that is how i feel mentally that's still a win!

I would love for this so called movement efficiency .. i dont see a way to it .. it seems like the holy grail .. just an end .. descrbing what im missing instead of a means to achieve it

2042
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 03, 2016, 11:08:39 pm »
I don't know if it's the /level/ of basketball or the style? Australian basketball is very physical! Look at the aussie players in the NBA who are reknown for their physical play .. Bogut and Dellavedova regularly make the top 5 lists for dirtiest players in the league. Who else am i forgetting, oh yeah, add in Steve Adam's and the other kiwis in the league into that mix and prob some others im now forgetting are regularly picked out for being very physical. Tbh i hate this style of play but you can complain about it or you can beat it. And Australian sportsmanship is alot about winning hte mindgame. Steve Waugh was one of the better captains of the Australian cricket team and he was famed for winning the game through intimidating and sledging not just skill and play.

2043
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 03, 2016, 03:51:21 am »
BS 6x110(LPR), 6x115(LPR), 6x112.5
RDL 12x100 (PR?)
BHT 8x187.5 (PR), 6x207.5(PR), 7x200(PR)
OHP 3x60, 5x4x60

BW: 172.1

Notes:
Ok squats were a fuck today. Warmups with 100kg felt stutpidly hard/heavy and i was pessimistic of squatting heavy. However, i forced myself to go through the motions with lighter weight for volume instead. Each set was an RPE 10 but i'm glad i worked thru the wall.

Then it was time for RDLs .. and my upper back / lats /traps noped out, could not budge 180kg+ outta of the rack LOL. So i guess it was not in the cards today .. jsut as well.. it was the 2nd time this week i was going to do RDLs.. need to space them out .. but the reason i tried to do them today is becuase i prefer to do RDLSs on the last workout of the week. Because of the tournament induced layoff i did RDLs on tuesday but from here on, will do them weekly on sundays.  I did a consolation set of 12 with 100kg which was light as fuck but i used hook grip and chalk all the same.

Hip thrusts twice in the same week were especially painful also .. 60kg warmups felt piercing on my hips. But i persevered and worked up to some PRs .. so that was cool too. From next week on, will be back to doign these weekly on sundays, to my relief.
Didn't go to the bball court in the end.. was not worth driving out and then paying $6.50 for about an hour of court of time. My camera battery was dead so that didn't help motivation.

2044
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 02, 2016, 08:18:42 am »
I forgot to mention some other PRs: finally put BW over my head (push press) and also did a weighted dunk with a 20kg vest; among others im prob forgetting again. But yeah i was in a good place. Hope to return there and even surpass it!

The fact that i played so actual basketball was prob the biggest stumbling block. You can only do so much off the court (not including dunking and shoot around around alone). Next year i need to make sure im good enough to approach an existing, half decent team and want them to want me and play with them.

That's where the hard work now comes in .. movement efficiency, conditioning, skill work .. all of that has to happen now without fail, building it up gradually and early, so that come next summer i'll already be in shape and involved in a competitive league somewhere prior to going into the tournament.

I need to work on my ball handling .. build confidence with having the ball whether im dribbling it, passing or shooting i need to believe in myself to make good decisions and execute them. If you second guess youself in games, you cant expect others to believe in you (and give you the ball when you want it for example). So much work to do! But im gonna make sure these coming 12 months are filled with great growth as a basketball player not just someone who lifts and dunks once a while, and not much else!

I even bought a nice camera that does 1080p recording expecting to record my lifetimes highlight mix vid in anticipation of peaking at the tournament.. unfortunately i filled that leadup week with lots of walking around in a weighted vest .. lol. im such a spazz. rest would have done much more than last minute training ;(

tbh hip thrusts are soo easy to progress.. and it's taking so little time to get up to decent weights .. that i have nothing to lose to experiment with them and see whether or not they have any payoff to my athleticism. Contrast that with squats where ive been trying to get 2.0xbw since 2012 and never come close .. and it's not clear what payoff THAT will have/or has had/ in pursuit of it. It's frustrating but im closer to it in 2016 than ever before. Finally broke 1.8, and im sure 1.9 and 2.0 are not far once i get off the caloric deficit. Squats are so demanding on recovery .. it's not really possible to do much more than maintain (if that) when cutting. Contrast that with RDLs and hipthrusts and im setting 20kg prs each time i try (i mean i was, prob slowing down a bit now lol).

2045
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 02, 2016, 07:59:28 am »
Quote from: Raptor on April 02, 2016, 07:52:31 am
I always wondered - do you do that with a phone with the GPS turned on in one of your pockets or how?

he has a Garmin watch.

2046
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 01, 2016, 11:35:02 pm »


BW: 77.85kg / 171.63lb

These first ~6lb came off pretty quickly which is a relief. I'm guessing some of the weight i put on is muscle and most is fat?  Hopefully there is a decent amount of new muscle. I'm considering taking todday's advice of stopping somewhere in between where i am and where i was (171.5 and 163) and just getting strong for a while. Really tempting. But i know it's not the best idea because what will invariably happen is i'll start gaining weigth (and strength) and end up a chubby, stronger 180lb or something and then lose those gains when i cut back down to lower bodyfat Better to just do the cutting first and get it out of the way, i should think and maintain my bodyfat while gaining weight/strength later down the line.

2047
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 01, 2016, 11:14:21 pm »
Btw acole: I always envy how easily you can work up to decent squat tonnage after a lay-off and you have perfect form, while it would take me the months just to add a few kilo to mine and still be way lighter than say 140kg which is what i'd consider the mimimum for anyone use uses the lift with very average form. I guess you're just gifted when it comes to the lift! It's awesome. I didn't know what htat was like until i started doing hip thrusts and worked up to decently heavy weights in a couple of weeks of doing them once weekly! If squats came as easily to me, i'd have a much easier time but i guess you get more out of lifts that are harder than those that are easier? Is it a strengths & weaknesses thing?

2048
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 01, 2016, 08:19:43 am »
sorry acole, here my reply:

I pretty much got in the best of my life 10 days ago. PR my squat ratio (1.8xbw), 2.5xbw hip thrusts, 8x180kg RDLs, low bodyfat etc, dieted down to a lean/strongish 74kg.  If i was only concerned wih jumping/dunking (ala LBSS) i would have taken a few days rest and filmed some dunks then but i didn't have that luxury. Instead  i had to prepare for and play a gruelling basketball competition and that messed me up athletically .. i prob did too much going into last week end then ended up eating my way to recovery, which didn't really do my bodycomp any favours. If i can get back to where i was 10 days ago bodycomp wise but with better lifts i'll be in even better shape and will be able to properly peak my athleticism which would mean taking some rest and raising calories to maintenance as opposed to a chronic caloric deficit.  May never get there though, it's too far from where i am at right now. I dont really wanna look any further back than 2016 though. Im more athletic now than i ever have been before which is remarkable considering im 32 and not getting any younger.. heh.


2049
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 01, 2016, 04:50:36 am »
Depth jump 6x18"
BS 2x125, 0Fx132.5
JS 8x180 (lol)
PP 3x60, 1x70, 0Fx77.5
Depth Jump 6x18"

BP 2x90, 0Fx97.5
BS 6x102.5, 6x107.5

Notes:
Caught myself looking down in the mirror on my 132.5kg set .. threw me off balance .. not sure why i did that :/ Jump squats were just stupid. But i looked at my logs from last time i did them and i did a set of 170kg before attempting 180kg. And this time i used 4x20kgs per side, which prob explains why it felt so immovable. My mind was to put JS on maintenance but i didn't even accomplish that tbh. Just a shitty workout. Shuda just done a light recovery session and gone hard next workout day. All good. I'm still working this out after being away with lifts being out of sync.

2050
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 01, 2016, 12:19:34 am »
This summer I played minimal basketball going into the comp. Even less than 20 hours total over 3 months.  It wasn't ideal and my movement efficiency was quite low. I get that no matter how lean, fit and strong I am, that it cannot make up for a severe lack of movement efficiency. Even when I was playing bball regularly I was still lacking movement efficiency - I guess I didn't really work on it specifically except incidentally just by playing and since my style of play isn't efficient, I never really developed it from there.

Eating clean and training hard goes a long way. And if i start at 75kg/165lb that gives me plenty of room to grow, a decent strength & muscle base to build upon and plenty of time to achieve some lofty weightroom goals (140kg and 180kg respectively) while remaining relatively lean. There is no way I can squat over 150kg or bench over 100kg while weighing that light so it goes without saying i'll be gaining weight to achieve those goals. That's the point! I want to gain some muscle lol. About 5kg of it - and it will be functional muscle because i'll be using it to perform better.

I admit a bench goal doesn't help me play better basketball, only indirectly in that achieving it, i'll have a more muscular upper body and that will help my confidence and play in the post. Same with the squat goal, it's just a way of making sure i have decent power to weight ratio & muscle mass to fat mass ratio, no use weighing 200 if i can't squat 400 .. it's just a lot of dead weight. However apart from that it doesn't help my sport - just indirectly by giving me more muscle to produce force.

To be honest i have no plan on how to bench 140kg given i haven't repped over 100kg yet. But i'll have to make some significant changes to achieve it. I wont be using a close grip as ive always done, and i'll have to setup with a bigger arch and learn to use leg drive and all those tricks ppl use to bench more. But even with those changes it's still going to be a huge challenge. My hope is to fill out my upper body -- bigger chest, back, arms, triceps, shoulders, all of that will have to grow (which is what I want!). I want to become my version of Lebron .. that's how i envision playing next year's comp .. a lot more physical -- playing bigger and aggressive and now i've added your suggestion of movement efficiency to that -- i think i will be a much better basketball player all around. I think i'm giving up on the goal of windmills and so on -- that's never going to happen .. i'm ok with just doing effortless powerful dunks around the rim if it means i actually have a chance of doing them in-game than landing windmills at some super featherweight bw while being unable to do much on the court once there are 9 other players on the court :/

I'm not going to be cutting for 12 months!! I am 172.5 today .. hopefully i can get close enough to 165 by end of april and then it's just about maintaining bodweight and getting some basic milestones out of the way (2xbw squat being the main one) before eating more food to train towards 180kg BS and 140kg BP. That's actually going to be exciting -- being able to eat enough food to actually grow some muscle and get decently strong ..without getting fat. That will be new for me.

2051
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 31, 2016, 11:03:28 pm »


BW: 78.3kg / 172.62lb

Day 3 and i'm on track to get back in shape. I prob have more muscle this time around though. Going to keep protein above 200g/day and be ok with it going as high as 250g/day.  No reason I can't recomp on my way down to 75kg/165lb.
Looking forward to training today, get to try some movement efficiency work.

2052
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 31, 2016, 09:55:51 am »
Quote from: T0ddday on March 31, 2016, 03:06:10 am
This is where you need coaching....  it would require evaluating you ro see your faulty movement patterns and correct them....  in the meantime you could master bound variations and drop your 60m sprint.  Guys who run the 60m faster rsrely have poor movement efficiency

I can get started on those now and keep working on them for the next 12 months. Which variations do you think would benefit me? 60m sprints idk about, how would i even measure improvements .. i imagine any improvements I measure will be mired by measurement errors? just doing them and trusting im getting better over time?

2053
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 31, 2016, 09:42:44 am »
Quote from: T0ddday on March 31, 2016, 03:04:22 am
Quote from: maxent on March 30, 2016, 08:57:16 pm
Quote
Your dedication is 10/10 but your planning of training and movement is 1/10.

Look at your goals...  You plan to hang around 160 for 4 months and then in 6 months get to 200lbs...  40 pounds of muscle in 6 months???  Are you kidding?

I dont know if it's unrealistic but i expect i can gain a couple of kilos of lean mass just by eating more food and carbs. Otherwise i'll aim for 1-1.5kg/month .. so 6-9kg in 6 months? It wont be all muscle even if i try to do it right but i dont mind dieting off a couple of kilos in the end .. though hopefully i wont have to .. haha.

You can get back some water and fst by eating a bit more... but why would your body build muscle?  But why are you focused on gaining weight/mass?  Your not a bodybuilder...  make your strength goals and achieve them.  You will probably gain some weight but no reason to attempt to.  Set your limit (say 200lbs) and make the goal to get as strong as you feel necessary while staying sub 205.  If you get to 204 or 185 it doesnt matter...

More weight helps because you can body up ppl better in the post heavier than light. More weight helps finishing inside through contact. At the moment i'm too easy to bump off balance on layups, because im too light but add on another 10kg and the extra momentum + strength helps with finishing close to the rim. Rebounding, defence, boxing out, all of that. I wanna contribute by 'playing big' by first being bigger and then realising it on the court. I do wanna gain mostly lean mass. Water, food in gut, glycogen == easy lean mass gains. About 5kg of those will be muscle: solid quality contractile tissue. Def do-able in the timeframe of 12 months by training hard and eating clean.  I need more mass all over, legs, glutes, back, upper back, chest, arms, etc. So i have a lot of room to fill. My bench needs to go up to 140kg to get to get decent upper body development i should think. 180kg backsquat should round off my lower body development.

2054
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 30, 2016, 08:57:16 pm »
Quote
Your dedication is 10/10 but your planning of training and movement is 1/10.

Look at your goals...  You plan to hang around 160 for 4 months and then in 6 months get to 200lbs...  40 pounds of muscle in 6 months???  Are you kidding?

I dont know if it's unrealistic but i expect i can gain a couple of kilos of lean mass just by eating more food and carbs. Otherwise i'll aim for 1-1.5kg/month .. so 6-9kg in 6 months? It wont be all muscle even if i try to do it right but i dont mind dieting off a couple of kilos in the end .. though hopefully i wont have to .. haha.

2055
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 30, 2016, 08:54:35 pm »
Quote from: T0ddday on March 30, 2016, 03:31:02 pm
I get so many people asking similar questions as you - eg They are timid, weak, slow and soft and want to no longer be.   The truth is even if you get a 45 inch vertical and a 2.5 bw squat you will still be slow and soft on the basketball court because you lack movement efficiency.  Settle in a comfortable weight for you right now, you should feel better about this because of your recent experience jumping at a higher bodyweight...  It's probably around 175lbs and then make and conquer your movement efficiency goals and you will be a good athlete.   Your going to have to get faster and learn how to be an athlete and some of this unfortunately requires improvement in measures that don't come in the weight room or with a tape measure...

Hmm! Lacking movement efficiency makes a lot of sense. Agree that even getting a big squat and vertical wont help without it. What would you suggest to acquire it?

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