Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - Coges

Pages: 1 ... 186 187 [188] 189 190 ... 200
2806
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 06, 2013, 02:20:45 am »
Ball game last night. Played rather well despite the pelvis situation. The other team's big guy had no idea what he was doing so was relatively easy game. We won by 39 and I had 19 with probably 15-20 rebounds. Feel pretty banged up though today. Aiming to get into Osteo early next week. Have lost 4-5" off the vert easily maybe more. Also my sprinting speed just wasn't there. Didn't try any dunks last night. Just not worth it. It seems the brunt of the force here is felt in my calves, ankles and feet which is shit considering my ankles are relatively dodgy anyway.

2807
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 04, 2013, 08:36:53 am »
Quote from: ChrisM on August 02, 2013, 10:55:52 am
Seconding the wipers! Started them a few weeks ago, good stuff.

Nice. I'll definitely give them a go.

2808
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 04, 2013, 08:32:59 am »
Quote from: LBSS on August 02, 2013, 09:56:41 am
plus keep working upper body. and maybe unilateral stuff for your legs until the realignment allows you to do bilateral stuff again? just a suggestion. hope you feel better.

also, for core, new favorite exercise is windshield wipers. challenging, relatively unloaded, and easy to progress (i.e., start in a tuck with small range of motion and then gradually work on extending your legs and your ROM). added bonus of challenging grip.

Thx. I actually don't feel too bad normally but definitely notice it post workout. Do have to be careful with upper body though atm too given the pelvis is affecting my spinal alignment too. I feel it sounds a lot worse than it is but and should be able to get in this week sometime to get the alignment done. I am being wary with the training given this alignment thing tends to happen to me a few times a year. My body responds well to treatment though which is a plus but I don't want to have to rely on getting alignments done every few months.

Will give the windshield wipers a go. I really don't do any core work now which I'm really learning is probably a bad thing. Also, got myself Kelly Starrett's book (still working my way though) and have already picked up some key items to get cracking on over the next couple of weeks.

You sound like you've had some good results from it.

2809
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 01, 2013, 10:53:06 pm »
01/08/2013

Went for a massage. Body had/has been feeling worse and worse over the last few weeks. She said I was pretty banged up but that I responded to the treatment really well which has been a common theme for my body in the past. She did mention that my pelvis is out of alignment (rotated to the right) which is no doubt why I'm having issues with my legs. Strange that she said that given I had read this article only a day before:

http://chadwaterbury.com/align-your-pelvis-to-reduce-pain/

Anyways, I need to get this sorted soon. Will book a visit to my osteo over the next week to get a re-alignment done. In the interim will give the stretch in the post a try and see if that helps a bit.

Am finding that my training is so inconsistent at the moment is really annoying me. I will have to pull back a bit till I get this pelvis thing sorted as I don't want to be placing too much stress till it's fixed. Am also going to have to pay more attention to my "core" training by actually adding some in. I've been doing plenty of SMR, foam rolling and stretching but it really hasn't been sticking and I'm thinking the pelvis is why. I would think that even if I pull back on the weights I should see some good results from my body by getting the pelvis aligned and getting some more strength and endurance into the core. Then when I'm ready to ramp up the weights again I should (fingers crossed) be stronger than before. Time will tell.

Not really sure how to structure the training at the moment. Will probably do a pretty good extended warm-up (something I've been lacking in a bit lately) including some activation stuff, get a few lifts in working in higher than normal rep ranges (maybe 6-10-12?) and then work the core, stretch, etc, whatever. No idea at the moment. Just need to get the body completely healthy and structuraly sound so I can attack the weights again. I might even throw in some cardio type stuff too who knows. I'm hoping the whole process will be around 4-6 weeks which would still give me time to attack the weights for some end of year goals.

2810
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 01, 2013, 10:31:42 pm »
30/07/13

Work life, sick family and kids who don't sleep are throwing my training into disarray at the moment. Have stopped using the gym near work and am back to the garage gym of a night time. Convenience is good but have to get used to 9pm workouts again.

No ball this week as was looking after sick family. Wife has flu and bronchitis, son has flu and daughter has cold so loving this at the moment  :(

Squat-
bar x 10
60 x 5
95 x 5
105 x 5, 5, 5, 3, 2

Felt absolutely horrible. Didn't feel tight and was feeling the force in all the wrong areas. Not sure what the hell is going on. Maybe I haven't been consistent enough lately or could be shitty sleep and eating lately. Who knows. Bit disallusioned atm.

Felt some pain through the lower back post squats. Got the heat bag going on them and felt ok the next morning. Not great but no real pain in lower back. Hams, calves and feet felt like rubbish though.


2811
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 24, 2013, 07:11:10 pm »
24/7/13

Bench
bar x 5
40 x 5
50 x 5
60 x 5, 5, 5, 5, 5

Squat
bar x 5
60 x 5
80 x 4, 4, 4, 4, 4

Done.

2812
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 22, 2013, 11:08:27 pm »
Ball game last night. We got up by 9 points and was a decent game. I played alright without being outstanding. Had heaps of rebounds and a huge block with about 2 min to go which was nice. Only 8 points but I missed some easy shots so really should have had 15 at least. Fitness is still less than desirable but I'll get there once I get my body right. Have 5 games left of regular season so could be coming into form just in time for finals.

2813
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 21, 2013, 08:43:47 pm »
So back from a week of leave. Didn't get too much training done as I was enjoying some quality family time. Ate like a horse and put on just under 4kgs for the week (prob mostly water).

Trained last night and am feeling better for it this morning.

Squats-
bar x 10
60 x 5
80 x 5
100 x 5, 5, 5, 5, 5

Smashed some foam rolling/stretching over the weekend prior to and post training and the body is feeling pretty good. I've looked back over my log so far and my best results were coming off the powerlifting style program that I was doing. The only problem was I didn't pay enough attention to recovery. Feel like I've got that under control so am looking forward to some decent gains in the near future.

2814
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 11, 2013, 12:05:17 am »
Quote from: ChrisM on July 10, 2013, 03:14:30 pm
Quick tip on getting your shot to carry over is to practice your shot at game speed and use 'game moves'. That way its a very natural progression to a game situation and you don't feel hurried.

For example Coges said his go to was a one dribble pull up. If I were him I'd focus on that in practice at full speed. One hard fast dribble and good height on the release. If he practices it slow then gets hurried in a game his form could suffer. Make practice hard and games are easy.

Yep exactly. That's how I've been practicing. Made the mistake of using half speed initially and during a game my form would break down. Have been practicing full speed explosive style and it's made a huge difference. Hit 5 in a row that way a few weeks back. Such an easy shot too. If I can do it I'm sure almost anyone can.

2815
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 10, 2013, 01:58:05 am »
10/07/13

Ok so won't get 5 workouts in this week but 3 is definitely on the cards. I suppose I should be happy with at least some consistency.
Lunchtime training again. Don't mind too much though.

Injuries- None
Fatigue- Legs are sore as fuck
Motivation- Decent

Squats-
Bar x 10
60 x 5
80 x 3
100 x 1
110 x 1
120 x 1- Was totally undecided today on whether to get a couple of singles in or do some reps at around 70-80kg to get some blood into the legs. Decided I'd do a couple of decent singles and hit 120 as a top end. Narrowed my stance after the 3 reps at 80 and the three singles absolutely flew up. Way more hip involvement strangely enough with the more narrow stance.

Chins-
7, 4, 5, 5, 4 (25 reps total)

DB incline bench
17.5 x 16, 13

DB Row
22.5 x 12, 12

2816
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 08, 2013, 09:20:00 pm »
Quote from: entropy on July 08, 2013, 07:03:11 am
Quote from: Coges on July 08, 2013, 12:08:25 am
Nice work on the jump shot. Keep smashing the practice and it'll become second nature during a game.

I went through something similar a while back (forearm was drifting out to the side when shooting) and it made a helluva difference. Also good to get plenty of input from the legs too. At our heights a proper jump shot is incredibly hard to block.

Thanks! I think if I make a full switch to proper form, I'll have to get more out of my legs than I am used to. In the past I was guilty of pushing the ball forwards towards the rim, which is wrong because you don't want to push the ball out rather you want to shoot it out so it lands softly into the rim. I can't even hit a 3 right now with good form because i dont put enough on the ball to make the distance so they're falling short. Hopefully when I address the bottom half of shooting i'll be able to shoot from anywhere on the court with good form! Good call on the height thing also, if I release the ball higher it's very difficult to block esp if my vertical (standing) goes up to 36" or so.

Yep. The most important thing is to get comfortable with your technique and hammer it so it becomes second nature. I have to admit though that at the level I play at (social) a few weeks worth of focus made a huge difference. My go to move is a one dribble pull up from the top of the key. I get good height and it's almost impossible to block. Considering most guards in my league are under 6ft it becomes a relatively easy shot too.
The actual biggest difference to my shot was focusing on the back of the rim when shooting regardless of where from. Uncanny how such a small thing can make a big difference.

2817
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 08, 2013, 12:16:04 am »
08/07/13

Lunchtime workout again. Looks like this'll be the norm for a while. Shorter workouts (35 mins) but more frequently. Should get 5 in this week.

Squats-
bar x 5
60 x 5
80 x 5
100 x 5
90 x 10

Incline Bench-
bar x 5
40 x 5
60 x 6

Chins-
6, 5, 4

Need to get some work done on my right shoulder/chest/upper back. Feeling pretty tight and sore through there. Will hopefully get into see someone over the next week or so.

2818
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 08, 2013, 12:08:25 am »
Nice work on the jump shot. Keep smashing the practice and it'll become second nature during a game.

I went through something similar a while back (forearm was drifting out to the side when shooting) and it made a helluva difference. Also good to get plenty of input from the legs too. At our heights a proper jump shot is incredibly hard to block. 

2819
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 04, 2013, 11:56:40 pm »
5/7/13

Finally made my long awaited return to the gym. It's been nearly two weeks since I last went. Ridiculous.

Anyway, I was on my lunch break so decided to get an easy lift in. Nothing too strenuous.

Did some stretches and an isometric lunge hold for warm up. Am building up to 1m for the hold (currently at 40s) and have found it really warms up the hips which is great. Am using it prior to basketball too which has been good.

Deadlift
5x60
5x80
5x100
4x120
Felt really good considering I haven't deadlifted in ages. Probably a month or so. Have a slightly wider stance than i used to as well which may help.

OHP
5x20
5x25
5x30
5x35
5x40
Felt ok. This lift takes some practice for me to get comfortable with.

And I'm done.

2820
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 01, 2013, 09:59:35 pm »
So another ball game last night. Played far better than last week. Still not 100% but getting there.
Had 11 points, a ton of rebounds and 5 blocks.
Right knee still playing up (patellar tendonitis) and had issues with the left knee over the weekend. Just some pain at the top of the calf followed by weakness in the knee itself. Bizarre. Both felt ok during the game but I'm paying for it now. Am going to have to pay so much more attention to my recovery and even my nutrition I suppose.

Pages: 1 ... 186 187 [188] 189 190 ... 200