^Yes, that's exactly what i had in mind , it's posted in here but was too bored to search it. This one is taken to the extreme, but as you said, similar!
Thanks, i didn't film 176 154 felt very light indeed so i wanted to do ( and film ) a top set of 187 or 198 but changed my mind. Form still felt good at 176, just felt leaning forward a bit more and knees wanting to travel inwards more. Also got this thing i always get when squatting after a long time , VMOs and abductors started burning and feeling weak if that makes any sense. So i decided to be patient. Maybe it was mental indeed, or up to some point anyway. No rush, healthy quad is the most important.
LEG EXTENSIONS: 10@27,5lbs each leg 10@27,5lbs each leg
LEG PRESS MACHINE: 10@100 lbs each leg 10@100 lbs each leg
SQUATS: 5@BW 5@44lbs ( empty bar ) 5@88lbs 3@132lbs 3@154lbs 2@176lbs 5@143lbs -Wanted to try my quad so didn't follow the 3-sets-progress scheme. Awesome, no quad bugging at all even at 176. Form began breaking down at 176. Was still good but decided to back off and take it easy. I haven't squatted for 1 month ( 3 December, i was at 3x5@154 ) so very happy with how this went. Feels great to be able to push to legs limit strength and not till quad pain. Still no celebrating , want to see how quad is tomorrow.
BENCH PRESS: 4@143 ( -5,5 lbs ) , ( -3 reps ) 4@143 ( -5,5 lbs ) , ( -2 reps ) 4@143 ( -5,5 lbs ) , ( -2 reps ) Total : 12 ( -7 reps ) -Haven't benched from 10 December so that was fair. 65kg as 'base strength' is great for me.
SEATED CHEST SUPPORTED MACHINE ROWS: 5@143 ( -11 lbs ) , ( -5 reps ) 5@143 ( -11 lbs ) , ( -4 reps ) 5@143 ( -11 lbs ) , ( -3 reps ) Total : 15 ( -12 reps ) -Haven't done those since 10 December either but the loss was to big here.
squat vid coming later
Edit : Here is the video of the 3*154 set , best depth ever + solid form IMHO, good shit:
Now i'm gonna become a hating whining little green creature and say the dude climbed on the defender, he double jumped indeed, even his jumping orbit changes. Dunk looks awesome and everything and it would also be a great dunk even if he didn't climb, but he did climb and that's not legit!
I was carb depleted and felt bloated too so it might not be as bad as it looks but it won't be much better either. Too much alcohol.
The good news : quad feels like 100% the last 10 days. Yesterday i decided to try to make it hurt and i couldn't. Box pistols, lunges , BSS, explosive front squats with 20kg, some SVJs, even ATG pistol squat, no bugging at all. Not celebrating yet, I will probably go back to gym today and try some squats too, see what happens.
Nah, i did the same mistake in the past. 1 hour of vigorous weightlifting is no more than 300kcals. From what i remember the most consuming sport is boxing and even 1 hour of boxing is around 800kcals. You need to drastically reduce your caloric income if you want to cut some fat. Some examples that i remember to realize how it goes: dreyth is 190-200lbs at 10% or less, long workouts, 8 miles walking and he uses ~2800 as maintenance. lbss is ~180lbs at ~12%, works out for 2 hours and also uses around ~2800 as maintenance entropy is now ~175/12% but uses 1500 to cut. myself , ~195/16% and i go ~2100 on workout days, ~1800 on non workout to cut. General rule of thumb: ~10*bodyweight for cutting , ~1800 for you.
1) Awesome squatting. 2) 180lbs/25%bf is about 135lbs of LBM, i seriously doubt your maintenance is 2800. Your BMR is around 1900 so even if you burn a lot with daily activities 2500 or less seems much more realistic.
Diet update : I am perfectly fine with food, eating around maintenance or a bit more ( 2K to 2.5K ) of clean stuff. I could keep cutting but decided to combine rich nutrition and lots of rest to give some extra quad healing. I am not at all fine with alcohol. Oh well, fuck it, 10 days of a slight derail can't do much harm. Let's see it as a break/recharge! Mirror test looks improved, i look more toned but that's probably the refilled glycogen in my muscles OR just the different mirror/lights. Waist look just what 16% should look like, top 2 abs visible when flexed.
Quad update : 4 days later , better than ever. I didn't stretch, foam roll , rehab, nothing, just lots of rest and food. Can do box pistol squats at well-below-parallel depth without any warmup, not the slightest bugging or tightening. Feels great, like i can really push it, attempt full pistols and even jump, but i won't. I am sticking with the doc/physio plan when i get back too.
To be fair, i had the largest part of my vert gains using smith machine squats only. Was the first 2 years of my training, was doing the VJB programms at the time so that means that besides those squats there was a lot of deadlifting and BSS involved. Got my squat from 40kg to ~110kg, my deadlift from ~60kg to ~125kg and my RVJ from 24'' to 33''. So do they work? yes. Would i do the same if i started over? No , i would choose weighted pistol variations instead.
Re choice : I generally agree with entropy, buy once , buy good. My choice would be the good one too. But in case you are broke, if the 110$ make a real difference in your budget, fuck it, get the powerlifts, they will be much better than kobes. Also, from what Lance said, compressing heel starts making a real difference in the high-300 lbs loads. Discussed it with a dude in my gym too, he wears romaleos 2 and squats with perfect form 180kg full / 220kg legit half. He said he doesn't see a real difference from sneakers below 150kg. To further contradict myself and confuse you, i saw a huge difference even in empty bar squats, but i had serious form issues before while you don't. Also, that doesn't mean i wouldn't see that difference with the powerlifts too.
Re size: what entropy said , search a lot of reviews, get the average report on size, whenever i used that getting online shoes i got perfect fit.
Re sources : i told you again that there are some options in german and english ebay. Germany and England are EU members so there is no custom involved. I am not aware of your laws but it should be the same there. Shipping fee is not that much , mine was like 20 euros and it was UK to Greece , Germany to Romania should be cheaper.
I agree that smith should be avoided. I can do heavier and deeper squats in the smith , with better form too, yet it feels like shit. Move feels ( is ) unnatural and you have no idea what parts of your body you are loading, smith sucks! Single leg work with dumbbells can help you create a serious overload serving you much better than the smith. BSS is an option, low box pistol squats with DBs is another, or DB full pistols if you have the strength and balance to do them.
If you HAVE to use it , the answer to your question is what D4 said.
I envy you , in the good way! That approach was always my ideal scenario. Pick a workout scheme ( FS + cutting in your case ) , stick with it for a long time, then go to the court after a long time and enjoy the benefits. I know it's not even right , you ( we ) should keep up with jumping to maintain efficiency/mobility needed for ME jumps, its better injury-wise too. But that feeling , hitting the court after months and being a totally different (better ) athlete, priceless. Hope it makes sense! Keep up keeping up!
Show Posts
