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Chris, LBSS, i realise now when i took a wider stance, i was more on my heels if that's possible, which gave rise to that stapled into the ground feeling of being slow to react to the offense. Think of the powerlifter who sits back into the squat with a wide stance. But since we want to be able to move easily, I should have got on my toes with the wider stance. Pehaps that will help make it more athletic? I'll test it out next time i play in a couple of days.

Quote from: ChrisM on January 26, 2014, 08:16:51 pm

True he trains hard. But, if you want to look athletic out there...you need skills. I can take a monster NFL WR who runs 4.4 40s and jumps 40 inches at 6'4 220lbs and he'll look helpless in a basketball court because even though hes a beast of an athlete it wont translate into this game. Basketball is predominantly a skill based sport, being a beast athlete will only help if you have the basic fundamental skill set to showcase that athleticism.

that works but takes so much time (which really is the fun part IMO)..

if you want to look the part for BBall without doing the needed endless skill work:

- build monster calves, forearms, shoulders and back using compound movements.

- forget about traps, chest.

you will still suck at Bball offensively, but being very strong really helps with rebounding / boxouts. i play like rodman on the court. i may not match skilled players defensively too but i will wear people down until they don't bother fighting for spots anymore. 

Chris is right, i have this gap btw where my mind wants my body to go, and what my body does. It's long enough that, say for loose ball near me, i can't reach for and snatch it out before the nearest opponent, even though i had a better position. I have that lag. And as i play more, that lag gets smaller and smaller. I can def see the truth of what he says.

But what KF says is so true. I just wish I had been training my calves and arms all along! My standing barbell calf raise is coming along nicely, i'm up to 205kg next week. Will work up to about 220kg which is as far I think i can go til there is no space left on the bar.  These are already paying off, not so much in size (lol) but being able to pop off my toes quickly, good for rebounding or launching vertically in general.

re forearms, i'm doing chins now, regularly, mostly for abs (lol) but they're also strengthening my forearms esp at my heavy bodyweight. I should keep working them. My forearms aren't as big as they've been in the past when i did more arm work. Also ab roll outs do something for my arms too. curls do a much better job for forearms though, i just can't seem to do them consistently. i should.

re delts, and i'm coninced strong explosive shoulders help a lot in bball in all facets. my interest is esp for shooting stroke quality when fatigue sets in. should start doing presses again lol, just to work up to a bodyweight press and maintain it.

Mainly just restricting calories bro. I eat a clean healthy breakfast everyday, 2 slices of wholemeal bread, 3 eggs, 1 scoop whey in 300mL lowfat milk. At night I eat about a bowl of carbs (rice or bread), 1 scoop whey in 300mL milk again, and about a deck of cards worth of meat protein (usually chicken). I do that pretty much every day without change. On workout days i'll have a coke around workout though, just out of habit, i should probably swap that out with something healthier! Yes LBSS i should eat more veges haha, but i'm saving that trick up my sleeve for later when i start to get crazy hungry, i can put some fibre in my gut to feel fuller and trick my body.

Bodyweight: 91.9kg/202.61lb

So the following day my bodyweight is down again! And today I am looking noticeably leaner in the mirror. I don't think i'm in the 20%s at all now. I think i'm somewhere between 15 and 20. Which is wild, i've never held this much muscle. It's actually quite possible but something I am not willing to admit being pessimistic about these things, but I could be 15% around 85-90kg which nuts. Lets see how it goes, no counting chickens until they hatch!

I am planning on training today, grip is stronger. Not super strong mind you but it will have to do.

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Training
FS 1x135
BS 1x147.5
BBS 1x160
CR 2x15x202.5 (PR)
DUNKZ ~ 20 total
ABWL 2x10 (knees, full rom)

I just wanna make a note that for the first time, today, i played ball on my toes. Not literally on my toes, I mean on the balls of my feet, but i'm exaggerating to mark the difference. I found myself blocking more shots than normal. The thing which i'm wondering now is, back when i used to play ball naturally and get a lot of blocks, did I habitually play off the forefoot then? And was it all the squatting that turned me into a heels down athlete? I can't really answer that. But i'm playing again tomorrow morning, will try it some more. Let it not be said i don't listen to advice, that's 3-4 sessions around basketball in 8 days.

The race is the same, it's not changing, only my strategy for how to run it.  I'm trying to peak for a "meet" except i'm not a PL who has to prepare to do 3 lifts, i have to play a sport, where i want to be maximally athletic, which for me means being as strong as possible, as lean as possible and as fit as possible. A lot of people will say that impossible, pick one. Fuck that shit. It does me no good to be 75kg/160lb or whatever i was last 'meet' where i was being flipped around like a feather. It does me no good to be squatting 180kg when i'm a breathless out of shape fatfuck. For me all of those things ARE THE GOAL. i know most people won't understand it, but i expect people on this forum to!

I'll expand on that a bit. Walking burns says 70% bodyfat, and 30% carbs. Jogging might burn 40% bodyfat and 60% carbs. And sprinting may be 10% bodyfat and 90% carbs. I don't know the actual values and i don't care for the purpose of this post. So say if you do fasted walking, perhaps it shifts the ratio further towards bodyfat, same with jogging. But jogging expends more calories than does walking, although we're interested in the number of calories that being burned from bodyfat rather than something else. So in the fasted jogging case, you're looking at a bigger number of calories coming from bodyfat than before. This might be a significant amount, maybe not over one day, but over a long period of say several months.  Also your body might have other sources of fuel too, like muscle tissue. Todday will no doubt give a better more factual explanation. Also, when did we decide ageold bodybuilder wisdom is broscience? They're the experts at this stuff, they've been finetuning it over decades!

Ok, i'm gonna experiment with this fasted stuff tonight. My last meal was 10.5 hours ago. I did have some carbs (coke) preworkout though.   Anyway that coke was about 6.5 hours ago. I haven't eaten anything since then. I'm going for a late night walk. If i had BCAA i would mix some first. But i don't have any, so i used 2tspn whey instead. I know it's got BCAAs as well. So lets see how it goes. brb.