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Messages - entropy

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241
Progress Journals & Experimental Routines / chasing athleticism -- SPP phase 3 -- W2D1 of 3wks (Day# 5/22)
« on: April 01, 2014, 01:58:04 am »
Bodyweight: 84.8kg/186.95lb

New milestone with BW quietly slipping under 85kg/187lb. With just over 2 weeks left, i'm not expecting to lose too much more weight but obviously I still need to lose maybe another 2kg to be lean. idk. I will do my best to get to under 84kg, maybe 83.5kg best case. We'll see. I'm lifting today but i might also join a gym to do some cardio later in the PM. From here on, more training, doing 2 a days.

Training
FSB 1x125
BS 1x132.5, 4x120, 2x3x120
CR 15x220 (PR)
BP 6x70, 3x80, 0Fx90, 3x75 (paused)
OHP 3x50, 1x57.5, 4Fx50
BBALL - ~10 windmill attempts

Squat notes:
Wanted to do some sets of 6 but i know if i do them, i prob wont be able to squat shit the rest of the week. So a trade off was made. I'll prob be able to get htem in later during the week though.


242
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 01, 2014, 01:52:25 am »
Quote from: acole14 on March 30, 2014, 04:36:34 am
You should get some pick-up game or solo bball footage...would be interested to see how your game is improving.

No problem. I'll get some soon. I expect to hear a lot of 'be more athletic' and 'dont be unathletic' type comments though, haha. But maybe also some useful tips too.

243
Progress Journals & Experimental Routines / chasing athleticism -- SPP phase 3 -- W1D4 (of 3wks)
« on: March 30, 2014, 01:09:02 am »
Bodyweight: 85kg/187lb

Blah how did the scale tip so low? Prob just an anomoly after bball yesterday, im sure it will go back up over the next few days.
 Waist is into the 34s though, but that's neither there nor here. I could see a clear defined 4 pac after ball yesterday but im still fat as fuck, i think i should be thinking in terms of 80-82.5kg bw to be lean (10-12%).
Playing ball again today.. Right knee feels wonky.

Training
Basketball (~1-1.5hrs)

Basketball notes:
Conditioning, conditioning, conditioning, its my achilles heel. Need to step it up..

244
Progress Journals & Experimental Routines / chasing athleticism -- SPP phase 3 -- W1D3 (1 of 6 weeks)
« on: March 30, 2014, 01:06:51 am »
Training
FBS 1Fx120 (lol)
Basketball game

Squat notes:
Just didnt recover enough to squat properly. I did some jump squats though but no point logging that mickey mouse shit. My hops my kingdom for some hops.

Basketball notes:
Fitness sucks. I beast the first couple of mins, and then my performance falls off. Joining a gym monday, going to spend some hours on the exercise bike/rower improving my conditioning

245
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 27, 2014, 07:36:48 am »
Quote from: Raptor on March 27, 2014, 05:05:13 am
Damn, you're on a roll with your weight loss :D

lol

Quote from: vag on March 27, 2014, 05:12:10 am
Prolonged hardcore diet + more lifting sessions per week + tons of basketball almost daily, yet your athleticism and lifts suffer? I can't imagine why!
:trollface:

PS : Not saying to stop or that you are doing it wrong, on the contrary. Just don't give a shit about gym&court performance right now.  When you decide you finished take a step back, give yourself a deload and some good food and rest and i bet you will see awesome gains. aka overreaching/tapering.


vag i should have held on to 130kg as my training weight when i had it for 6s at the end of RSR2. Instead i got ambitious and thought id make 140kg my training weight. Which went ok the first week while cutting, and then it just went bad. I had got nice 6 doubles of 140kg. And i was due to go 6x3 next time, but it kind of fell apart there. So i kept doing doubles (the training/light/) workout for RSR with various weights under 140kg, aiming at last to pick a more modest improvement of 132.5kg as my training weight. But by then the damage was done, weeks of not doing much volume with 130kg made me weak as fuck, and since then it's been a slippery slope of regression.

Basically in future if aiming to keep RSR gains post burlk, i'd do the following;
work up to a regular training technical max (say if my tested 1rm at the end of RSR is 160kg, work up to 152-155 every time). Then do reps with sets of 6 with the training weight of RSR. If i was to aim to make improvement, maybe add only 2.5-5kg max to the training weight. So i should have used 132.5-135kg as my training weight into the cut. And even then, maintain the previous 6s because they'll preserve and build strength, doing doubles and triples will make me weaker (because they're not technically 90-100% type doubles so they're not heavy enough to do much).

As i went into basketball training earnestly i'd cut volume but keep maxes and weights on the 6s the same. So do like 3-4x6x130kg and max out at 150kg or so.

246
Progress Journals & Experimental Routines / chasing athleticism -- SPP phase 3 -- W1D1 of 3wks
« on: March 27, 2014, 03:01:08 am »
Bodyweight: 85.85kg/189.27lb

Ok 3 weeks to go, i'm overweight, unfit and have lost most of my gym lift gains. Not the ideal state to be in this close. But whatever. 3 weeks is enough to make a substancial difference, if i just turn up effort to 9.99, right? lol. I've been training basically every day this week, i played ball saturday, rested sunday, lifted monday and tues, played ball weds, and im lifting thurs and playing ball tonight. Friday off and then lifting/ball saturday and ball sunday. Lots of training ahead.

So lets get this done..

Training
FBS 2x120
BS 1x125, 1x127.5, 1x130, 2x3x120, 4x115, 6x112.5
WCU 4x100, 3x101, 1x106, 6x91

Squat notes:
The ugliest double of 120kg warmup front squats i can remember. It was so bad i should have just ditched the bar and walked away in disgust. I'm going to be very aggressive/ambitious in trying to peak my BS to around 150kg just before the tournament. Just to feel strong, powerful and confident. This means doing 120kg for at least 4 sets of 6. Basically RSR1 in a compressed, ultra short interval of 3 weeks instead of the usual 6. All hte while playing a shitload of ball and shedding 2kg of bodyfat. It's not even realistic but i'm gonna try.

247
Progress Journals & Experimental Routines / chasing athleticism -- SPP phase 2 -- W3D3 (3 of 6 weeks)
« on: March 27, 2014, 02:50:34 am »
Played basketball again (lol). Played 21 against my friend and a random 6'6" guy who i thought was 5'10" until he told me he was 6'6". Yeah idk wtf that is about, he just looks really deceptively short. I think it's because its cause of his built, it's not easy to tell he's tall because he doesn't look lanky like the typical basketball player. He was a beast though, i saw him windmill off one leg. Mind you it was with a volleyball but still, i could never do that shit. I got his number so hopefully i can play 21 again with him and my mate. I just realised whenever i actually got good at baskeball before, it always involved playing really hard games of 21 with players better than me and eventually i end up equalling or surpassnig htem and winning :P So thats why im excited about this..

248
Progress Journals & Experimental Routines / chasing athleticism -- SPP phase 2 -- W3D2 (3 of 6 weeks)
« on: March 25, 2014, 09:49:28 am »
Training
FBS 2x120, 0Fx127.5
BS 6x100
FS 5x100
FBS 2,3x110
BP 6x50, 6x60, 6x70
BBALL ~ 25 dunks

Squat notes:
I was a much better squatter yesterday that I was today. I should have just done the workout yesterday, today was shit, in terms of form and strength. Never leave for tomorrow what you can do today. Lesson learnt.

Dunking notes:
I found out that im a better finisher on dunks when I actively propel myself as close as close as possible towards the rim, rather than trying to dunk from the launching position. So i should probably work that into my routine and practice it. The reason i dont do that normally is because that rim i did most of my dunking on, it has no net, so you dont wanna be too close to the rim and get hit in the face, break my glasses, etc. So that's why. Today i almost near enough jarred my thumb on the ricochet.


249
Progress Journals & Experimental Routines / chasing athleticism -- SPP phase 2 -- W3D1 (3 of 6 weeks)
« on: March 24, 2014, 03:07:37 am »


Bodyweight: 85.9kg/189.38lb

Milestone reached, into 85kgs and under 190lb! Also waist is 35" now. Next milestone is under 85kg and i guess 185lb would be the milestone after that one.

I'm going to actively diet off a good chunk of the next ~1kg in 5 days. Hopefully will be 84.5kg by monday after playing basketball on saturday/sunday which is still yielding excellent weight loss. Then i can just recomp the last 17 days or so. That's not too much to ask, considering i'm still losing weight quickly from newbie conditioning gains from basketball.

Training
FBS 3x100

250
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 23, 2014, 12:50:40 pm »
I just thought i've done a 2 week diet break now, might resume cutting. I'm not lean enough for my liking, so i'll diet/cardio to body recomp and condition for another 3 weeks or so. Reduce training frequency to 3x a week, tue/thu/sat. ball and lift on saturday. Skill work basically every day. Become a beast. I dont care about my lifts anymore, they've gone, not worth dwelling on it, have to focus on basketball from here. Starts tomorrow.

251
Progress Journals & Experimental Routines / chasing athleticism -- SPP phase 2 -- W2D4 (1 of 6 weeks)
« on: March 22, 2014, 12:10:15 pm »
Training
Played ball again. I prob played more ball this weekend than the entire latter half of 2013. Nuts. I'm starting to feel it coming back nicely. I even have a post game coming. Will be interesting to see if i can take it up another notch come game time in 4 weeks time. Exciting stuff.

I got some nice dunks on tape. But. Nothing you guys havent seen from me already so i wont bother uploading.

Can't wait to take tomorrow off and rest, it's been a crazy week for training, i need the sunday off for a change.

252
Article & Video Discussion / Re: The Secret To Improving Athletic Ability Through The Feet
« on: March 21, 2014, 01:44:30 pm »
I'm pretty sure this guy dropped some gems, it's just hard to discern whether it's real insight or just some plausible sounding nonsense.

The whole forefoot thing kind of makes sense to me. I feel as i make my calves and whatever raptor called it, dorsiflexion, stronger by doing heavier and heavier raises, it will improve my potential to be athletic, i just haven't seen any real proof of it yet, maybe i'm not looking at myself closely enough to see it

253
Article & Video Discussion / The Secret To Improving Athletic Ability Through The Feet
« on: March 21, 2014, 01:18:19 am »
<a href="http://www.youtube.com/watch?v=Sl_b4jMrpAg" target="_blank">http://www.youtube.com/watch?v=Sl_b4jMrpAg</a>

Interesting.. thoughts?

254
Progress Journals & Experimental Routines / chasing athleticism -- SPP phase 2 -- W2D2 (2 of 6 weeks)
« on: March 21, 2014, 12:04:15 am »
Bodyweight: 86.35kg/190.37lb



Keep losing weight :S But i need to get stronger. So hopefully this process will converge around 12% bodyfat and previous PRs in the coming 4 weeks time. I have 2 days of basketball coming up too, today and tmr, so that will probably take me under 86kg/190lb by monday.

Training
FBS 1x120 (lol)
BS 1x130, 0Fx135
JS 5x20, 5x40, 5x60, 5x35

Squat notes:
Why cant i recover from squats no more??????? I could have forced the issue and done some shitty sets but fuck it, saved it for basketball for once. More on that later.

Oh and i started doing jump squats, cause vag told me to do them a few pages ago. So i took the advice. I find my reversal is very slow, which if i remember my Lance correctly, is the whole point of JS?? idk. So i dropped teh weight to 35 to see if i could reverse better and i was getting way more air but reversal still wasnt very quick. I took videos. I will appreciate inputs. Anyway.....

Basketball notes:
I had great hops today. I caught some alley oops that were amazing, one i picked up and scooped it in with one hand, kinda like how they do it in the nba, hard to epxlain, i should take a video if i can repeat it. I also played pretty damn well. few turn overs. reliable, accurate jumpers, good passes. ok defense, good boards. i'm ok with my progression thus far.

After ball, i looked in the mirror and i'm basically looking at a 4pac. so i think when im holding water/bloated i look terribly fat. and when i've shed that water, i basically look lean. It's bullshit. What does it mean to see your abs? i'm still too fat. what's happening is my abs are so big they pop thru the fat, doesn't mean i'm actually lean. So i'm hoping i'll be around 10-12% by 84kg/185lb.....

255
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 19, 2014, 11:35:47 am »
Coming back from the court just now, I've realised the one dunk i'm most likely to get in a game is that dropstep-power-dribble-and-turn dunk which i can still do pretty well. I should practice the shit out of that every time im on the court. And i'll also use the heavy ball, just for the extra degree of difficulty. Then come game time, if i can do this move quickly/explosively, i can def land dunks during the game. I just have to be equally strong on both sides of hte rim, and well conditioned/fit enough to be able to do it. So add that to the list of things to do when doing SPP.

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