Adarq.org

Thanks for the replies.

When I say quick warm up I'm generally doing some hip flexor stretches, squat and reach, pigeon stretch and the like. Then I move onto bar and do some paused reps to try and get comfortable.

I'll check out both vids. Thanks guys.

I feel like the decision has been made for though. Ran yesterday with my wife. Planned for a 6k trail run. Got lost and ended up doing 10k including some ridiculous hills. Hip flexor and right groin copped the brunt of it as well as the right ankle. I'm sore but feeling ok this morning but it just hammers home the fact that my right hip is not coping with whatever I'm doing to it.

It all stems back to 2006 when I was training for my black belt in Hapkido and doing countless hours of kicking practice which resulted in a tear. Has never been the same and I think I really need to go back and get proper femoral control and glute activation prior to getting too carried away with squats. Shrimp squats and deadlifts may be the way to go for the immediate future till I can get this under control. I'll see how the legs are in a couple of days and assess from there. I do know I need to work on my form and core though so maybe keeping squats in and working on these at the same time would be a good combo. 

Quote from: Coges on April 03, 2016, 09:05:20 pm

T0dday, I think I know where Maxent is coming from in this one. I think the question needs to be, where does the average Joe (so to speak) make up for the lack of God given LeBron like talent? I think this is behind Maxent's thinking in that his biggest impact on the court will be as an "athletic beast" (feel free to tell me if I'm off the mark). I felt pretty much the same way my entire ball playing career.

Well, LBSS already made the point for me but I'll fill you in here.   I totally disagree with this.  As far as the argument that "athletic beast" is the best way for him to be as good as possible at basketball...  I mean, he is a rail-thin 6'3 guy.  If he wants to perform as good as possible at next years tournament then he should hire a shooting coach and become a dead-eye shooter.  That's the biggest bang for your buck in basketball for all but the elite.  He shouldn't be complaining about how he couldn't dunk in games but instead should be complaining about only going 5-13 from 3pt land.   His "athletic beast" goal is certainly a terrible goal for being as good a basketball player as possible unless there is something I don't know about Aus bball.   HOWEVER...  I don't care.   I'm not a basketball trainer.  It's his prerogative how he wants to improve.   I can't really judge him because I have played in leagues and honestly if I can't catch alley oops it's not fun for me either even if I am not as helpful to my team.   I always feel a little bad playing in a league and not practicing actual basketball enough when I go 2-8 from the line in the fourth quarter...   BUT, it's for fun and if he want's to make his impact as an athletic beast I won't criticize him for not maximizing his bang for his back as a basketball player and instead trying to get better in the way that's fun for him...

That said...  Yeah I don't think he knows how to go about being an athletic beast.

Kind of disagree. I actually think the biggest bang for buck for someone who is not a natural scorer is to get inside and do the stuff that no one else wants to do. Go where there's less competition. Everyone wants to jack up shots from way downtown or drive and pretend they're in the NBA. It's easy to capitalise on these faults and help your team in the process. I wasn't a natural scorer but managed to average nearly 15 points a game in my last 5-6 seasons or so. Most of this was done off the back of hard work inside (I was also 90% from the free throw line).

Agree 100% that the "athletic beast" part is going to be hard and potentially completely different from what Maxent expects it to be.

Quick side note. I remember every season the first 2-3 games I played I would quite easily get bumped out of position under the rim. Almost as if I was 20kgs lighter. I think there's a lot to be said for playing weekly and getting match fit.

^^^yeah but the point is that the way maxent wants to go about becoming as much of a beast as he can is misguided.

That's what I was getting at. Almost everything I hear/read about becoming an athletic beast involves getting a huge squat and bench, etc. On the other hand we see NBA players almost exclusively doing single leg work, plyos, core, etc. I'm sure the truth lies somewhere in the middle but the question is where?

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.

T0dday, I think I know where Maxent is coming from in this one. I think the question needs to be, where does the average Joe (so to speak) make up for the lack of God given LeBron like talent? I think this is behind Maxent's thinking in that his biggest impact on the court will be as an "athletic beast" (feel free to tell me if I'm off the mark). I felt pretty much the same way my entire ball playing career.

I will never understand people that take pictures of food/food they're eating. I just can't.

What about all the artists who used to paint pictures of food? The more things change the more they stay the same.

27/03/2016- 5pm training

Warm Up-
joint rotations
skipping
hanging

Chins-
bw x 5, 5
+5 x 5
bw x 5, 5

OHP-
bar x 5, 30 x 5
50 x 4
45 x 6, 40 x 6

Cable Rows-
73 x 8 (too light), 68 x 10, 68 x 12

Skull Crushers
25 x 8, 22.5 x 10, 25 x 12

Lateral Raise
10s x 12 x 5, 5, 5, 5, 5

Quick stretch and done

Quote from: Coges on March 19, 2016, 11:05:08 pm

Your DL seems to be coming back nicely.

It's going nice atm.
My plan is to increase the weight by 5kg each week until I'm up to 180kg. Than I'll reduce the weight increments to 2.5kg each week until I stall. It would be nice to get back to 5 plates

Good plan. I'm doing something similar although my goal is just to get back to 180.

Seems like 180 is just a lightweight these days. So many guys pulling well over 200 it's ridiculous.

23/03/16

5am training session

Squat-
bar x 10, 60 x 5, 80 x 3
90 x 5, 5, 5, 5, 5

Incline Bench-
bar x 10, 40 x 5,
50 x 8, 8, 8

Rower- 30/30 x 5

Jefferson Curl
Lat & Pec stretch

Done.