2101
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
2102
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: March 08, 2016, 06:55:51 pm »2103
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: March 08, 2016, 06:54:09 pm »
Working in Aus.
2104
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 07, 2016, 06:28:47 pm »
08/03/16- 5am
30s hang
hip, quad and lat mobs
push up to squat and reach
A1) Hang Power Snatch- bar x 5, 30 x 3, 40 x 3,
A2) Glute Bridge- 10, 10, 10
15m Time Cap
Tuck L-Sit x 5s x 4
Deadlift - 60 x 5, 100 x 3, 3, 3
Lying Leg Raise with Rotation x 5/side x 4
15m Time Cap
Tuck Front Lever x 5s x 4
Airborne Lunge x 5, 5, 5, 5,
Deep Lunge with Rotation x 5/side x 4
5 min- Handstand Practice
10 min- lacrosse ball & stretching time
Back is still a little tender. Gradually loosening up hips and back again.
Planning to handstand every day. They felt extremely heavy today but will only get better from here.
30s hang
hip, quad and lat mobs
push up to squat and reach
A1) Hang Power Snatch- bar x 5, 30 x 3, 40 x 3,
A2) Glute Bridge- 10, 10, 10
15m Time Cap
Tuck L-Sit x 5s x 4
Deadlift - 60 x 5, 100 x 3, 3, 3
Lying Leg Raise with Rotation x 5/side x 4
15m Time Cap
Tuck Front Lever x 5s x 4
Airborne Lunge x 5, 5, 5, 5,
Deep Lunge with Rotation x 5/side x 4
5 min- Handstand Practice
10 min- lacrosse ball & stretching time
Back is still a little tender. Gradually loosening up hips and back again.
Planning to handstand every day. They felt extremely heavy today but will only get better from here.
2105
Strength, Power, Reactivity, & Speed Discussion / Re: Help me plan my 3 week peaking phase
« on: March 03, 2016, 07:14:45 pm »Mate I don't have any suggestions on your training and I think if you can go into the tournament healthy and confident in your body you should get a huge boost just from the adrenaline alone.
In previous years i get so wired up prior that i cant even sleep a wink.. which kills my performance .. lol. If i can go into a big game relaxed and peaceful it would do me a lot of good. Always trying to figure out how to solve that piece of the puzzle. Any suggestions on that welcome!QuoteI would just suggest you make sure your recovery is spot on and also get a ball in your hands as much as possible over the next 3 weeks. No good being the best athlete on the court if you have no touch.
Good advice. Will try to spend some quality time with the basketball! I would like to have my jumpshot going and also decent ball handling in case i end up playing PG a bit (my dream). And simulating game conditions as best as i can when i practice (alone). That reminds me, another thing i noticed yesterday, after taking off the weight vest i did some game intensity type moves . .eg driving .. oh man, i was sooo quick. That's probaly what it feels like to be a good guard.. i felt i could accelerate effortlessly and just speed my way to the rim. This weighted vest is a game changer ... i only wish i had got one sooner!
I tend to get wired too and spend too much time researching opponents and stuff when I play so idk on that front. Meditation maybe?
I would just focus on doing the basics well. I know we play slightly different styles but all my best games come when I attack the boards relentlessly on both ends and defend well. It's usually the stuff that other people don't want to do or just aren't that good at.
2106
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 03, 2016, 07:09:08 pm »so coges, what i'm saying is you have the same problem as my mother and should do more activation stuff for your ass.
It's not everyday I get compared to a 61 year old woman so your mum must be awesome!!! haha
Having said that I rarely/never get glute soreness from any activation stuff. All the high rep stuff gives me glute pump but no soreness. That's why it was so strange to get from either the SL DLs or the weighted jumps. Also have never done SL DLs with a barbell before so that could be the game changer.
2107
Strength, Power, Reactivity, & Speed Discussion / Re: Help me plan my 3 week peaking phase
« on: March 02, 2016, 11:49:51 pm »
Mate I don't have any suggestions on your training and I think if you can go into the tournament healthy and confident in your body you should get a huge boost just from the adrenaline alone.
I would just suggest you make sure your recovery is spot on and also get a ball in your hands as much as possible over the next 3 weeks. No good being the best athlete on the court if you have no touch.
I would just suggest you make sure your recovery is spot on and also get a ball in your hands as much as possible over the next 3 weeks. No good being the best athlete on the court if you have no touch.
2108
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 02, 2016, 11:36:51 pm »
Serious glute doms after yesterday. Don't know whether it's the single leg DLs or weighted jumps but either way it's pretty awesome. I rarely get glute doms which is part of the problem as I don't use them enough.
2109
Nutrition & Supplementation / IF, Meal Frequency, Meal Timing and Training
« on: March 02, 2016, 10:42:31 pm »
It seems like a few of us on here use IF as an eating structure. Thought it would be worthwhile to share what works best for you.I'm definitely interested to see what has worked for you best, even if you don't currently do it. Things like:
When do you train? How does that affect your IF?
Different eating on training days vs rest days?
How long do you fast for?
How many meals do you eat?
What's the break up of your meals? I.e. do you carb backload, etc.
For me I usually train very early and am in the gym by 5.15am. I sip 15gs of BCAAs during and post w/o. First meal is around 2pm which means I've fasted for around 16-18 hours. At the moment I'm just making sure I get all my food in during that period which will generally be 3 meals fairly equally broken up. On rest days I sometimes drop the carbs from the first and/or second meal.
When do you train? How does that affect your IF?
Different eating on training days vs rest days?
How long do you fast for?
How many meals do you eat?
What's the break up of your meals? I.e. do you carb backload, etc.
For me I usually train very early and am in the gym by 5.15am. I sip 15gs of BCAAs during and post w/o. First meal is around 2pm which means I've fasted for around 16-18 hours. At the moment I'm just making sure I get all my food in during that period which will generally be 3 meals fairly equally broken up. On rest days I sometimes drop the carbs from the first and/or second meal.
2110
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 01, 2016, 05:38:35 pm »
29/02/16- 5am
Dynamic Warm Up
TKEs
Ankle & Squat mob
A1) Weighted box jump (26")- 20kg x 5, 5, 5
A2) Deep lunge with rotataion- 5/side x 3
18m Time Cap
Handstand Push Up- bw x 3, 3, 3, 3
Single Leg BB Deadlift - 50 x 3, 3, 3, 3
Lying Leg Raise with Rotation x 5/side x 4
18m Time Cap
Tuck Ice Cream Makers x 3, 3, 3, 3
Pause Squat- 60 x 5, 3, 3, 3
Thoracic Bridge- 5/side x 4
Reverse Curls 15 x 15, 15, 15
Tuck L-sit- 5s x 3
Cossack Squat- 5/side x 3
Felt like absolute rubbish getting up this morning. Woke up at 4.10am and it took me quite a while to get back to sleep. When the alarm went off at 5 it felt like I'd been hit by a truck. Took me some time warming up but a short black and about 20mins did the job.
HSPU Notes- Took a video of my form last week on these. Was pretty horrified with my ROM. Felt ok whilst doing them but looked to be minuscule on the instant replay. Much better today. Getting brim of hat to touch the floor before pushing back up which would make my head about 4" off the ground. Felt much more solid.
Ice Cream Maker Notes- I actually didn't think I'd be able to do these. Turns out they're not that hard, but still hard. Obviously doing them in the tuck makes it easier. Couldn't slow them down too much though so something to work on.
As I'm training legs multiple times per week I'm going to stick to lower reps for the moment. Will be squatting and deadlifting twice per week so don't feel the need to really push things just yet.
Dynamic Warm Up
TKEs
Ankle & Squat mob
A1) Weighted box jump (26")- 20kg x 5, 5, 5
A2) Deep lunge with rotataion- 5/side x 3
18m Time Cap
Handstand Push Up- bw x 3, 3, 3, 3
Single Leg BB Deadlift - 50 x 3, 3, 3, 3
Lying Leg Raise with Rotation x 5/side x 4
18m Time Cap
Tuck Ice Cream Makers x 3, 3, 3, 3
Pause Squat- 60 x 5, 3, 3, 3
Thoracic Bridge- 5/side x 4
Reverse Curls 15 x 15, 15, 15
Tuck L-sit- 5s x 3
Cossack Squat- 5/side x 3
Felt like absolute rubbish getting up this morning. Woke up at 4.10am and it took me quite a while to get back to sleep. When the alarm went off at 5 it felt like I'd been hit by a truck. Took me some time warming up but a short black and about 20mins did the job.
HSPU Notes- Took a video of my form last week on these. Was pretty horrified with my ROM. Felt ok whilst doing them but looked to be minuscule on the instant replay. Much better today. Getting brim of hat to touch the floor before pushing back up which would make my head about 4" off the ground. Felt much more solid.
Ice Cream Maker Notes- I actually didn't think I'd be able to do these. Turns out they're not that hard, but still hard. Obviously doing them in the tuck makes it easier. Couldn't slow them down too much though so something to work on.
As I'm training legs multiple times per week I'm going to stick to lower reps for the moment. Will be squatting and deadlifting twice per week so don't feel the need to really push things just yet.
2111
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 01, 2016, 05:26:24 pm »Sounds like a really good general plan you have there... I really wouldn't put my focus on increasing strength at the moment just as you said getting healthy has to be priority number one. When you have some kind of little nagging injury all the time you wont get anywhere with your pursuit of strength anyways because you have to take some time off all the time and thus you're spinning your wheels. So fix these issues first, get fit and get moving better and then the strength will come too. Good luck with it! I hope that your knee, back etc will be better/good in no time.
Cheers thanks mate. Yeah I'm not rushing the strength part. I know I can get to a certain level without too much stress so that's the first hurdle and I will progress carefully from there.
2112
Injury, Prehab, & Rehab talk for the brittlebros / Re: Low back pain
« on: March 01, 2016, 12:04:46 am »It's weird but I repaired my bed, and it's now firm and tight (did this 3 months or so ago). Coincidentally or not, my back pain started pretty much at the same time.
When I sleep in my bed now, my butt is so big that my lowerback is in the air all night long (I sleep on my back) and it hurts like hell. It's like my butt is so big and I'm in such anterior pelvic tilt that my lowerback can't help but be in terrible shape.
Have you tried placing something under your knees while sleeping?
This x1000. Unless you have a stellar bed and especially if you are in APT this should help. Under knees if laying on back. Between knees if laying on side.
2113
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 29, 2016, 01:24:26 am »Forgive my uneducated opinion but when you cut at this rate aren't you doing so with complete disregard for any muscle you may have built?
it isnt that high a rate. 1lb/wk is a pretty standard rate? roughly half a kilo a week..
Sorry mate. Was looking at the -850 cal/day part.
2114
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 29, 2016, 12:00:47 am »
Forgive my uneducated opinion but when you cut at this rate aren't you doing so with complete disregard for any muscle you may have built?
2115
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 28, 2016, 07:03:51 pm »
29/02/16- 5am
Dynamic Warm Up
A1) Hang Power Snatch- bar x 3, 3, 3
A2) Glute Bridge- 10, 10, 10
20m Time Cap
L-Sit support x 10s x 5
Deadlift - 60 x 5, 80 x 5, 100 x 5, 120 x 3, 3
Lying Leg Raise with Rotation x 5/side x 5
20m Time Cap
Tuck Front Lever x 5s x 5
Airborne Lunge x 3, 3, 3, 3, 3
Deep Lunge with Rotation x 5/side x 5
Hindu Push Ups x 8, 5
Bent Row @40kg x 10, 10
BSS @bw x 8, 8
Fairly fun workout. Recorded myself doing tuck front levers last week and it looked shocking. Looked through some progressions and I was never stabilising myself at the top prior to doing them. This made a huge difference and got some good results today.
Airborne lunge was a bitch. Both for stability and depth. I believe this is similar/same to the shrimp squat.
All in all really good fun.
Dynamic Warm Up
A1) Hang Power Snatch- bar x 3, 3, 3
A2) Glute Bridge- 10, 10, 10
20m Time Cap
L-Sit support x 10s x 5
Deadlift - 60 x 5, 80 x 5, 100 x 5, 120 x 3, 3
Lying Leg Raise with Rotation x 5/side x 5
20m Time Cap
Tuck Front Lever x 5s x 5
Airborne Lunge x 3, 3, 3, 3, 3
Deep Lunge with Rotation x 5/side x 5
Hindu Push Ups x 8, 5
Bent Row @40kg x 10, 10
BSS @bw x 8, 8
Fairly fun workout. Recorded myself doing tuck front levers last week and it looked shocking. Looked through some progressions and I was never stabilising myself at the top prior to doing them. This made a huge difference and got some good results today.
Airborne lunge was a bitch. Both for stability and depth. I believe this is similar/same to the shrimp squat.
All in all really good fun.