2461
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 09, 2014, 04:40:18 am »
30kg / 33% in 3 months is not 'ok' progress, it is jaw dropping crazy progress, props!!!!
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2462
Basketball / Re: FIBA BASKETBALL WORLD CUP - SPAIN 2014
« on: September 08, 2014, 06:46:27 am »
Fuck, we were trashed by Serbia too, early plane home.
Well deserved though, Serbia played 100% concentrated and smart and very well read, both defensively and offensively, while we did our worse game, everything went wrong. Those two are not unrelated of course, one brings the other.
Spain was winning 20pts easily and still complaining at every call, ridiculous. Very very good team though, tactically, individually, bench depth, everything.
Well deserved though, Serbia played 100% concentrated and smart and very well read, both defensively and offensively, while we did our worse game, everything went wrong. Those two are not unrelated of course, one brings the other.
Spain was winning 20pts easily and still complaining at every call, ridiculous. Very very good team though, tactically, individually, bench depth, everything.
2464
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 08, 2014, 06:27:43 am »How have your chins, pulls and dips fared with this loss of bodyweight? Any noticeable differences?
Absolute strength is almost steady, maybe slightly increased. Obviously, relative strength went way up.
So for example in chinups:
February, BW 92kg, PR = 9 reps @ BW+5kg. That is 97kg load, 125kg predicted 1RM , 1.36*BW.
July, BW 84kg, PR = 10 reps at BW+15kg. 99kg load ( 1% more ) , 132kg predicted 1RM ( 5%more ) , 1,56*BW ( 14% more !!! ).
So i got a 14% relative strength increase for a 8-9% weight decrease. Good deal!
2465
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 08, 2014, 03:56:19 am »
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
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
2466
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 07, 2014, 03:34:09 pm »
Oh come on, there was an extended discussion (2 pages) about that just a couple of weeks ago.
2467
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 06, 2014, 07:18:33 am »
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 !!!
-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 !!!
2468
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 06, 2014, 07:08:34 am »Body composition measurements:
Net morning weight : 81.4kg / 179.45lbs , below 180lbs, WORD!
Waist : 85.5cm / 33.66'' , all time lowest measurement ,
Online bodyfat estimation : 14.8% , ties previous week's lifetime
BI scale bodyfat estimation : 14.1% , huge lifetime
AVERAGE bodyfat estimation : 14.45% , lifetime
Previous:
Net morning weight : 82kg / 180.75lbs , lightest i've been the last 5 years or so ,
Waist : 85.75cm / 33.75'' , all time lowest measurement ,
Online bodyfat estimation : 14.8% , first time ever under 15% at this .
BI scale bodyfat estimation : 15% , oops, regressed here ,
AVERAGE bodyfat estimation : 14.9% , ties all time lowest average of last week.
I guess i am heading towards athletic anorexia, not sure of bad or awesome!
Gotta stabilize it, i think the missing link is that after more than a month of undereating, i failed to force-feed 3K+ at gym days.
Gonna try to achieve that, keep everything else as is, stabilize at around 82kg and hopefully recomp there.
2469
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 05, 2014, 03:55:20 pm »
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 ):
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 
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 ):
Quote
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
2470
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 05, 2014, 05:07:20 am »
4 September 2014
Bodyweight@session : ~82.5kg , oops, too low
Soreness : none
Injuries/aches : none
GPP PHASE - Workout #2
ROMANIAN DEADLIFT:
8@80kg
8@80kg
8@80kg
-Limiting factor=grip. Hope it catches up fast.
DUMBBELL LUNGE:
8 each leg @ 14kg each hand
8 each leg @ 14kg each hand
8 each leg @ 14kg each hand
-Strong legs, awkward movement feeling.
DUMBBELL NEUTRAL GRIP SEATED OHP:
12@14kg each hand
12@14kg each hand
10@14kg each hand
-Nice
DUMBBELL CURL:
12 each hand @ 14kg
10 each hand @ 14kg
12 each hand @ 12kg
-Hm, failed to complete 2nd set with the 14s.
TRICEPS ROPE PUSHDOWN:
12@20kg
12@17,5kg
12@17,5kg
-20kg was too hard, form was breaking down so i reduced weight.
SEATED WEIGHTED CRUNCHES MACHINE:
15@90 lbs
15@90 lbs
ABS COASTER MACHINE:
15@BW
15@BW
Looks like bodyweight is going down, even though i upped my caloric intake. Makes sense, daily drinking is replaced with daily working out. On the bright side, it feels like it goes away from the right places, i think the love handles are finally shrinking.
Not changing anything yet anyway, gonna give at least 1 more week so the whole body gets used and balances, then i will remeasure and reconsider.
Bodyweight@session : ~82.5kg , oops, too low
Soreness : none
Injuries/aches : none
GPP PHASE - Workout #2
ROMANIAN DEADLIFT:
8@80kg
8@80kg
8@80kg
-Limiting factor=grip. Hope it catches up fast.
DUMBBELL LUNGE:
8 each leg @ 14kg each hand
8 each leg @ 14kg each hand
8 each leg @ 14kg each hand
-Strong legs, awkward movement feeling.
DUMBBELL NEUTRAL GRIP SEATED OHP:
12@14kg each hand
12@14kg each hand
10@14kg each hand
-Nice
DUMBBELL CURL:
12 each hand @ 14kg
10 each hand @ 14kg
12 each hand @ 12kg
-Hm, failed to complete 2nd set with the 14s.
TRICEPS ROPE PUSHDOWN:
12@20kg
12@17,5kg
12@17,5kg
-20kg was too hard, form was breaking down so i reduced weight.
SEATED WEIGHTED CRUNCHES MACHINE:
15@90 lbs
15@90 lbs
ABS COASTER MACHINE:
15@BW
15@BW
Looks like bodyweight is going down, even though i upped my caloric intake. Makes sense, daily drinking is replaced with daily working out. On the bright side, it feels like it goes away from the right places, i think the love handles are finally shrinking.
Not changing anything yet anyway, gonna give at least 1 more week so the whole body gets used and balances, then i will remeasure and reconsider.
2471
Basketball / Re: FIBA BASKETBALL WORLD CUP - SPAIN 2014
« on: September 05, 2014, 04:24:54 am »
^^^ 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>
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 :
2472
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: September 04, 2014, 09:00:22 am »
woah, i had a long post explaining and suggesting things but i just saw you negged my previous post?
lol, message deleted , carry on and good luck!
lol, message deleted , carry on and good luck!
2473
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 04, 2014, 06:05:50 am »
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.
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.
2474
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: September 04, 2014, 05:43:52 am »
Why-the-FUCK are you back to 2-3 sprints per day?
2475
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: September 04, 2014, 05:40:41 am »
^His run-up&plant is faster and smoother than mine!