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30kg / 33% in 3 months is not 'ok' progress, it is jaw dropping crazy progress, props!!!!

^^^
       

cowed!!!!   

I forgot to log Saturday's gym:

6 September 2014

Bodyweight@session : ~82.5kg
Soreness : legs stiff/sore all around, shoulders and traps too
Injuries/aches : none

GPP PHASE - Workout #3
 
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
3@90kg
-Nice. Not 3RM, but preferred to stay at an ultra-solid form triple for beginning.

CHINUPS:
10@BW
10@BW
8@BW
7@BW

DIPS:
10@BW
10@BW
8@BW
7@BW

LEG PRESS CALF 'RAISE':
10@400lbs
10@400lbs
10@400lbs

A few things i noticed:

-The DB swings are not explosive, you look like you are going through the motion. Gotta be more explosive ( glute driven ) at the ROM bottom.
-The half squats are too deep.
-The RDL , you are changing knee bend making it more like a regular DL with short ROM. Begin with your knees bent, try to do all the movement without changing that initial bend, just pushing your hips back. When you have to bend the knees more OR bend the back, this is your reversal point.

Not that you are doing all those wrong or anything, those are tiny details, they are subjective too, lets see what raptor has to say too.

Also : YOUR VIDEO EDITING IS MAJESTIC !!!

5 September 2014

Bodyweight@session : ~82kg 
Soreness : glutes, hamstrings, quads, lower back, shoulders, biceps, triceps, abs
Injuries/aches : none

About 1.5 hours of bball practice.

Did about 45 minutes of shooting around and layups, medium to low intensity.

Then wanted to do this ( from this article http://www.higher-faster-sports.com/basketballgameshape.html ):

maximal interval training with running, agility or basketball specific exercises 30-50 seconds in duration for 3 sets of 3 reps with 1.5 min between rest and 10-15 min between sets.

But i didn't remember the times, so i did 2 sets of 3 reps 100% intensity layups and running&dribbling , 2 minutes per rep , 2 minutes between reps, 5 minutes between sets.
Was exhausting, by the 2nd rep of 2nd set i was dead.

Bunch of jumps at the end, no juice left, getting 29'' max.

Weight after session : 80.7kg     

^^^ lol, interesting grammar iggy, "New Zealand thought they dance was gone intimidate us...."

In other news:

-Very convincing play and win from Greece vs Argentina.

-Australia deliberately lost to Angola to avoid USA : http://www.heraldsun.com.au/sport/basketball/australian-basketball-team-accused-of-tanking-at-world-cup-in-bid-to-avoid-usa/story-fni2u9cl-1227048327778?nk=66e911921850d1db715b6fe64e2c032b

I am a bit annoyed from the reactions. Yes, deliberately losing  does not follow the 'olympic' athletic ideology. this is not new though, teams that are not the strongest always do that. It is hypocrisy to take it all out in Australia, suddenly, like we just discovered this.
I guess it was just too obvious because it was Angola, if it was an equally strong team nobody would care.

There was a Greece vs France game a few Eurobaskets ago, that both teams wanted to lose. We were going point-by-point. Eventually we were tied and they had the last ball. And a youngster ( DeColo i think ) disobeyed the coach orders and scored.
There was another game, famous here, it must have been Mundobasket again, many years ago. We wanted to lose a game with over 9 points to avoid playing with Spain too early in the knockouts. We were at 9pts at the end and we had free throws. Coach told the player to lose them. He indeed threw the ball to lose it... and it went in, lololol. To make it even crazier, in the other game China surprisingly won Spain so we did avoid them.

Found the Greece-France video, look at his teammates , they are not so happy with the win :
<a href="http://www.youtube.com/watch?v=ejjor_ab3Ec" target="_blank">http://www.youtube.com/watch?v=ejjor_ab3Ec</a>

3 September 2014

Bodyweight@session : ~83kg
Soreness : quads, hamstrings, glutes, abductors, calves, chest, lats. Yes, everything. But nothing too much,
Injuries/aches : none

-1 hour of bball practice.
Felt good, like i am having good breaths. Maybe just because weather got cooler.
Also i am feeling soooo much lighter on my feet doing everything vs high 80s / low 90s bw. Yeah, no shit!
Bunch of jumps in the end, getting 10'5'' / 30'' although very tired, which is good. Feeling i am getting more powerful/efficient at the plant&extension phase.
RVJ still all over the place though, slow and clumsy and inefficient, just 0.5'' higher than 1-step. Not that i expected something better, just logging it.