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Okay so unless something changes drastically i need to lay off the heavy squatting - so what else can i do instead? I don't believe unilateral stuff is any good as a main exercise, it's prob better for asssitance but that's bout it. I had the thought to look at doing Pins Into Pillars squats .. the advantage is they start ligth 50% (of 1rm) but with a lot of volume which will make legs grow. The advantage of this is i can work my legs hard while giving my back a chance to heal up since the weight is lighter. In theory this might be something that works very well for 2-3 weeks while i heal my back up to 100%. Unilateral stuff i guess i could look at too, but i hate the idea of not working at getting stronger and i don't belikeve that gimmicky stuff is psychologically satisfiyng enough to keep my keen about training. I could do with more work capacity and the 10x5 sets of PiP might just be the right stuff for getting me prepared for RSR once my back is good? Idk..

suggestion: SL cushion balancing for time, and then with added stimuli.

for example,

easy level
- stand on one leg on a thick cushion for time (30-60s)

moderate level
- stand on one leg on a thick cushion and do bw single-leg DLs
- SOOLOATC and do single-leg partial squats
- SOOLOATC and chest-pass a ball against the wall or to a partner
- SOOLOATC and close your eyes, for time

difficult level
- SOOLOATC and throw a ball against the wall or to a partner at a variety of angles, so the catch location varies
- SOOLOATC and do single-leg DLs but reaching out to points in a 180-degree arc on the floor
- SOOLOATC and do single-leg DLs and partial squats with your eyes closed

Thanks. I'll add that to my rehab/mobility sequence!

BS 3x100, 2x2x120, 2x110
OHP 8x20, 8x40, 2x6x50, 10x50

Squat notes:
sunday's squats made me crampy today starting with 60kg warmups so i knew i wasn't gonna have a great time with squats. But i fought the temptation to do more - and stopped myself at 3 heavy sets - 1 of them being a 110kg double which is kinda depressing since 2 weeks ago i was up to 2x6x120kg. Squats detrain so fast. But i'm gonna be patient. This week is a prep phase for doing RSR next week. This week,  I'll do whatever it takes to get me to 6x2x120kg nexst weds. Which means i'll prob add a set of 2x120kg on friday, and another one on sunday making 4x2x120kg - and then on weds i'll go for RSR #1 squats: 6x2x120kg. Or something like that.

OHP notes:
RE-instating this exercise.. gonna keep it light cause it's known to mess with my back and im nto having any of that at the mo.

Quote from: maxent on May 15, 2015, 12:32:18 am

Quote from: Coges on May 14, 2015, 11:45:51 pm

Quote from: maxent on May 14, 2015, 11:12:04 pm

bk feels good today but i might skip squats just to make sure everything is ok. looking forward to benching sunday im having dreams of benching. think it's my new obsession. i wanna be using 100kg for sets of 6!

Do you think this focus you now have on benching is paying off? I dream of having a big bench but often wonder whether it's worth the effort.

prob too early to say. If i add 15kg to my bench (85kg worksets ->100kg worksets) will it improve my athleticism in any meaningful way? i dont know. maybe it will help bc upper body strength is useful too even if not as important as lower body strength. i dont know. it remains to be seen. if i can sink 3s easily then i'll be happy.. if it helps my dunking, that would be nice too

The reason I ask is the athletes I often admire the most have strong upper bodies. If you can get it without compromising too much on something else I think it will definitely be worth it. Think about strength in the paint and being able to push/hold bigger guys out for the rebound.

For sure. I have noticed my forearms seem more defined, which i put down to benching. It's around my elbow where im finding the most potential for gains. Think jumpshot, boxing out, etc which involves the elbow joint. Haven't really played ball serously to see if it has any effect on my game. But hypothetically, i think in basketball it will help to have a strong upper body especially for the inside positions. it's a whole body thing, even if i had squat strength before on the opposition player, i prob didn't have enough upper body strength and you get pushed around without being strong everywhere in the body. Then again, i could do with more reserve strength to make normal, submax movements easier and more reproducible in gametime conditions. More aggression and fitness to able to play at htat level for a longer amount of time too.

Retrospectively, I hurt myself going up for a defensive rebound when i went up to grab the ball and took a bump from behind, and landed awkwardly spraining my left ankle. I don't think i'll leave my feet again in a game in that sort of situation, will just clear out defender using using strength and securely retrieve the ball once it's safe. Have to be proactive about remaining healthy.

Coming back to bench, i think for myself, a 120kg bench is an excellent goal, especially with a bodyweight of 80kg - though i do hope i can someday be a lean 85kg, im not sure if that's permissible by my genetics and build type. 120kg bench would require using 100kg for worksets - i think i can do that within 12 months time, if i work hard at it. Getting 6x100kg will be the first major milestone - i think that will correspond to a 115kg max. I am gonna work steadily towards that. Once i've got 6x6x90kg out of the way, i'll add 5kg and chase 6x6x95kg and then 6x6x100kg.

Quote from: maxent on May 14, 2015, 11:12:04 pm

bk feels good today but i might skip squats just to make sure everything is ok. looking forward to benching sunday im having dreams of benching. think it's my new obsession. i wanna be using 100kg for sets of 6!

Do you think this focus you now have on benching is paying off? I dream of having a big bench but often wonder whether it's worth the effort.

prob too early to say. If i add 15kg to my bench (85kg worksets ->100kg worksets) will it improve my athleticism in any meaningful way? i dont know. maybe it will help bc upper body strength is useful too even if not as important as lower body strength. i dont know. it remains to be seen. if i can sink 3s easily then i'll be happy.. if it helps my dunking, that would be nice too

BP 5x89.5 (LPR), 5x85, 5x3x87.5
SQ 6x20

BP notes:
I was supposed to OHP today but im not using that exercise because it's high risk for lower back. SO benched instead. But didn't have a PR in me today. Figures, it was only sunday i got a PR so it's too soon to get another one. I'll do volume today and try again sunday for a PR..

Total of 20 reps at ≥87.5kg and 25 reps ≥ 85kg. I'm gonna try make 87.5kg my new training weight. Have to keep working towards my main goal is 90kg worksets, no use getting too comfortable at 85kg when my long term goal is 100kg for worksets.

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Ive messed my back up so much that even unracking 60kg causes pain. Good job dickhead.

BS 6x60
OHP 6x50, 4x12x20

Squat notes:
Rested my back.

OHP notes:
As with squats, gonna give my back a chance to heal.

Mobility notes:
Used wobble board for the first time. Pretty easy but i have to find ways to make it mroe interesting. This might be a good list to work through. If it wasnt so long i'd paste it in and tick it off over time but it's like 2000 words. oh well.

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Light workout, may not even lift heavy sunday and take the rest of the week til im healthy.  I am starting to wonder if my ankle injury is partially to blame for my back problems - it's clear mobility is affected and when squatting with bad mobility, certainly possible to injure other parts of the body. Going to prioritise bench press and not stress too much about all of this lower back and ankle business for the next couple of weeks.