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Messages - maxent

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2401
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 06, 2015, 07:38:35 am »
FBS 2x125 (LPR)
FS 0Fx131
BS 8x112.5 (LPR)
HPC 3x3x75 (PR)
OHP 3x60, 5x60 (=LPR), 4x4x60 (LPR)
DL 6x110 (LPR), 6x105
CURL 6x40, 6x47.5, 10x46 (LPR), 10x42.5

Squat notes:
Back to warming up with 125kg on FS and then BS doubles! Ofc it felt like a 2rm but whatevs.

Hang PC notes:
Came a time in the first workset when my grip was holding me back, i failed a rep, then heard Gukl saying 'jus hook it man', and so i did, and didn't fail any more reps for the rest of the workout

Food notes:
Log here. I feel like i should have slightly more protein (ran out of meat today and dont feel like eating pork sausages which i dont enjoy the taste of anymore) but whatevers. I also would have liked slightly more carbs but dont feel like making pasta or something. I ate 8 eggs today again. Kingfisher mode enabled. 

2402
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 05, 2015, 08:23:59 am »
Nice work vag, go get that 4x4!

2403
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 05, 2015, 08:06:03 am »
Sold on the lots of submax reps. Will do it :) Also spinning on the defender pinning him with your elbows on the catch to the entry pass into into post. Can't wait to try that one out..

Quote from: Coges on February 04, 2015, 05:25:00 pm
Mate you can certainly be more athletic after age 31. I was more athletic at 33 than at 31. Now that I'm 34 it's all downhill though  ;D

Maybe im just comparing to my late 20s when it seemed like it was a lot easier to make gains. I'm not seeing much improvement now, maybe just happy to reach previous levels but as far as surpassing them, not really happening.

Quote from: ChrisM on February 04, 2015, 11:02:17 pm
As far as reps in drills for basketball....dont count them. Just keep going until it feels fluid or until you're a little tired, then rest. The only time ive ever seen anyone 'good' counting reps on a drill they were counting makes...on step back 3s. Just my .02.
That's a good point.  Keep quality up. Sometimes get in the trap of thinking quantity is the goal. Thats kind of self defeating cause you learn to hate it, instead of looking forward to improving yourself.

Quote
Btw, good luck with your date. Hope it went well.
Thanks. it went okay but I made a few mistakes that are probably going to prevent things going further..

Vag I had no idea you were older than me! That's news to me. I thought you were like 32-33. I reckon im gonna get close to getting to that 2xbw this summer. I hit 145kg with a belt and since then i'm stronger, so maybe its gone up to 150kg now - but im also lighter. 160 @80kg is on the cards if i can keep myself on track. Life is getting in the way though. I've got a lot of other things on my mind so training isn't taking a priority at the mo.

2404
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 04, 2015, 09:51:38 am »
Dunks ~ 20
Basketball game

Dunk notes:
Kinda average dunks, nothing amazing. I didn't have time to lift so i just shot around a bit before the game and did some dunks. Wanted to will myself to a windmill. I wasnt even close. It's depressing to me that at 31 this is probably as athletic as i'll ever be and if im not able to do it now, it's probably never going to happen

Basketball game notes:
Good game but a loss. I shut down their main scorer - he dropped 25 on us last time. I held him to 0 for most of the first half, and he finally got his first point, a freethrow when i sat out. But we lost. Im kinda over it though, this was the big chance to prove we belonged in this comp. We are still through to the semis, but we play the top seeded team and im expecting a loss. If we had won, we would have had a rematch with our arch-competitor - but ofc we cheated ourself out of a chance to play them in the semis after they beat us last week.  Not to dwell though, im pretty annoyed with today. Didn't help i lost my contact lense while rebounding for a team mate during warmups cause someone hit me in the face lol. It was one of those days. Playing half blind while being left eye dominant didn't really help me excel the way i'd hoped.
oh well, got a (2nd) date tomorrow morning. I hope i dont mess that up too. Did okay in the first one on the weekend but i was stressed af. lets see.

2405
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 03, 2015, 07:48:42 pm »
Good ideas LBSS. I'll practice today. Does a total of about 18 reps per side sound right? Thinking 3x6.

One thing im wondering about is how to deal with the defender. It's totally easy to do it without one but with one there, how do you get them off guard or get around them or bump them off their balance before finishing with a dunk. If they can keep up and stay between me and the rim, i would have to dunk over the defender and if it's a big guy, that's not gonna be a good idea cause im not that heavy/strong/quick to finsih with that much contact.

2406
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 03, 2015, 05:22:22 am »
I want to train my drop step to become faster, powerful and more explosive. Ideas? Looking for programming, technique, how to measure progress, how to improve etc. Any thoughts at all, actually. I want to be able to do game time drop step dunks. I can do them in practice pretty good but i need to be a lot faster to do them live.

2407
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 03, 2015, 04:34:46 am »
I think the jump cue is initially used to teach to get into a good position for the catch, elbows high, back upright and straight. Kinda like training wheels. But once you've mastered that, i don't think it's necessary or helpful to continue the jumping. I didn't realise Pendlay also teaches with a jump, at least initially, which makes me wonder where I got the idea not to do an exaggerated jump - have read a lot of oly shit over the years, could be russian or chinese or something. Idk. Probably the case that you do a proper clean and it doesn't require a jump - and some ppl advocate jumping as part of the technique, but that seems to be an extra thing you don't need. At best it leads to ugly cleans.

2408
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 02, 2015, 11:31:34 am »
Quote from: vag on February 02, 2015, 11:25:38 am
No, from Lance. What do you mean, too much back lean on the dip?
Gotta factor in that  i have too long arms and femurs with a rather small torso, lean and angles are forced to be big.

The thing that stood out was how you jump up wiht the bar.That's what he typically teaches and it's an awful way to teach it. If you transfer most of your force to the bar it goes to the bar instead of the bar-body system. I like the way Pendlay teaches it (there is a vid on youtube). But for the most part you shud be able to feel it out, you want to have that hip snap which coincides with the bar going up and it doesn't need to involve your feet leaving the ground. My prejudice though, i dont think doing a PC by jumping up does much for training a powerful triple extension.

2409
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 02, 2015, 06:47:37 am »
BP 2x83.5, 2Fx88.5, 4Fx83.5
WCU 2x103.5 (LPR), 4x98.5 (LPR?)
Basketball game

Bball notes:
Filled in for my mates team. I scored my first point like 3s into the game off an OOP. And straight after that, got a look-away assist to a cutter for an easy layup. They must have thought they got a superstar lol. But i'm not all that. We drew the game. I kinda sad we didn't do better really, but a few too many turnovers cost us the game we were controlling. All good. Need to hit up eastbay for a new order of compression tights though :( I need to stop goign to to ground for loose balls, my knees are getting too familiar with the floor - grazes testify to that.

2410
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 02, 2015, 06:05:07 am »
Did you learn to PC from Mark Rippetoe?

2411
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 01, 2015, 09:23:52 am »
Quote from: gukl on January 31, 2015, 07:21:54 pm
yes very weird! 140kg is a strong front squat! whats your max?!

That was when i was heavier, 15kg more than I am right now.  im not at that (absolute) strength level at the mo. But i prob had about a 150kg in me, i did an easy 145kg FS as a warmup to backsquatting 170kg at that time and it wasn't a grindy max. 

Quote
cleans, especially power are massively mental..i twice made 10kg jumps in my pr in one session, clearly didn't gain that much strength in a week. you may find you hit 90 then 100 the session after!
Interesting. It kinda gels with my experience. I was failing i think 75kg  and once i got it, in the same workout I put up an easy 77.5kg. Today signed up to a gym thing, will try to get in there 1x a week and do cleans with a good bar. Should help a lot from here! excited.

Actually found deadlifts from friday affected my legs a lot today i didn't have enough leg strength for my usual heavy/hard squat session. So i might have to move deads up to squat day to prevent that again.

2412
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 01, 2015, 05:21:31 am »
BW: 177.69 (2015 LPR)

FBS 3x122.5 (LPR), 1x130 (LPR!!!!!!!!!)
BS 1x135, 1x140B, 5x127.5B
Basketball training - 90mins

Squat notes:
Finally conquered 130kg.

2413
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 31, 2015, 02:54:49 am »
I just find that hard to fathom! When i was stronger (and 15kg heavier lol), i was warming up with 140kg front squats and it seemed like the easy part of cleaning 140kg if i ever got there. The problem i'd have is being able to pull it up. And you're in the exact opposite situation where you can pull it up but can't squat it. Crazy! But it sounds like we're converging the same target of overall strength and power but from opposite directions. Very cool.

I think DL will help my squat a lot too as well as athleticism. Lets see where I am in a few months time. We'll compare notes then :) I should have a 90kg hang pc soon and from there getting to 100kg will be a (mental) challenge. My main motivation is not having to strip the bar so much after failing squats in the power rack if i can hang pc 2 plates a side :P


2414
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 30, 2015, 10:11:06 am »
140kg clean pulls! daym. how high up are you getting those? Nice. Yeah come to think of it, ive got a thicker bar, think it's 28mm or something. It's a terrible bar; but whatever, i shud just be able to clean 100kg with it which is good enuf for my purposes. I neglected doing a hip hinge exercise for a long time and now ive got one so thankfully i'm getting some athletic gains from it. And deadlifts another new exercise for me shud assist my PC too which will be cool. I should really have been doing this all along but i went all in on squats.

2415
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 30, 2015, 09:59:20 am »
That makes sense. Better to get started accustomed by making hook grip strong.  I tried hooking 120kg (for hook grip work) and it almost fell outa my hands haha. My hook is reallly bad but it made powercleans so much easier when I used the nice bar at the gym. At home, hook grip doesn't seem to help much, it almost feels like it makes things harder. Im not sure, i think cause i can't rotate the bar a little in my hands on the catch? Whereas wiht a good bar you dont need to do that so it's more comfy.

Yeah I use chalk for everythang even for curls. lulz.

By the way congrats on the crossfit date you've got coming up :P

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