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Messages - AGC

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346
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 02, 2016, 01:55:35 am »
Yep that is a solid appraisal of where I'm at atm. I'm embarrassed I've been at this for awhile and my approach jumps are still an uncoordinated mess. Argh! But as you say I think I can pull myself out of this unathletic morass pretty soon with smart training.

Had an easy track session today at this beautiful track in SF (Kezar Stadium):

400m/stretch/400m/ADEs/50m sprint drills

3x5 DL bounds

3x5/leg SL bounds

3x50m LRLRL

2x120m 95%

Two laps of fartlek 100s-100j

Didn't have much time but was a good workout. Sprints felt really good.

347
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 01, 2016, 02:42:19 am »
In San Francisco atm. Had an awesome session with T0ddday at USC in Los Angeles a few days ago! Real-life T0ddday is a champ, hooked me up with a sweet gym, courts and a whole bunch of weights for weighted jumps, even gave me a lift back to my AirBnb in Venice. I highly recommend anyone going through LA to hit him up to train. Very different experience I wouldn't have been able to have normally. Thanks again man!

The actual session was: track warmup, 400m cruise, squat warmup, some banded box squats up to 3x80kgs, some awesome weighted core stuff that I haven't been able to do, then bball warmup and a weighted jump pyramid working up to 40-50lbs I think. The banded box squats were hard as hell. I had jelly legs near the end and the bands were pretty much pulling me down to the box. Failed the last set badly lol. They're much harder for me than regular box squats obviously. After a few attempts to work out my form we stuck with just practicing DLRVJs to get my plant right. It's all over the shop atm but I felt by the end I'm getting the feel of the step-through rotational LR plant that I think will be the best form to actually try and dunk with.

<a href="http://www.youtube.com/watch?v=41BZLnmXAfc" target="_blank">http://www.youtube.com/watch?v=41BZLnmXAfc</a>

Great session, but due to the combo of early morning, jet lag and the different exercises (e.g. box squats), I reckon I have probably the worst DOMS in my quads/glutes I've ever had! Lol. It's making the hills of SF pretty unpleasant. I will probably go to the track tomorrow and then the day after that flying to DC and hoping to train with LBSS  :highfive:

348
Basketball / Re: NBA Trade Talk
« on: June 24, 2016, 07:49:36 pm »
Yeah I am very bearish on Thon Maker. Players like him just can't stay on the court...plus competitive play issues (i.e. the Dante Exum situation). Hasn't played in very high levels of competition and as a result is probably overrated. He's getting massive hype over here now, of course. They're showing footage of him barely jumping doing a dunk drill and the news anchors are just going overboard over it.

On vertical/reach discrepancies, read this:

http://www.nbadraft.net/2016-nba-draft-combine-athleticism-test-analysis

They calculate their max vertical from their previously reported reaches, which were done incorrectly apparently.

349
Progress Journals & Experimental Routines / Re: Recovery from quadricep tendonitis
« on: June 22, 2016, 11:23:44 pm »
Quote from: jumperer on June 20, 2016, 06:40:43 pm
I see. well i'm staying away from one foot jumping anyway. I still think that I'm too quad dominant, which is gonna keep bugging my left quadricep tendon. it pops/clicks all the time when i extend my leg and when i foam roll my left quad, i do this thing where i bend my knee and it pops and clicks too.

Yeah mine does that. Pops and clicks are nothing to freak out about unless it hurts at the same time. They can be just be air bubbles in synovial fluid or tendons sliding around. I know a guy whose knees sound like a car backfiring when he gets into a squat, never had any knee issues though.

350
Progress Journals & Experimental Routines / Re: Party's Over!
« on: June 22, 2016, 11:16:34 pm »
Quote from: Mutumbo000 on June 22, 2016, 10:17:03 pm
Cardio-
1100 skips

5x100m ME with 5 minute recovery

1x100m- 11.9
1X100M- 11.8
1X100M- 11.7
1X100M- untimed
1x100m- untimed

The tailwind was very strong, which is why the times were decent.
I didn't time the last 2 100s because I didn't want to hold the stopwatch.

I've run 11.37 FAT but considering I'm currently sitting at around 22% bodyfat I was pleased with the times. I was tempted to run some hill sprints because my body was feeling good, but i didn't want to push it too much and jinx myself.

On an unrelated note I have 2 cars, which are being an absolute headfuck for me atm. Thousands of $$$ down the drain just fixing these bitches, which I need for me and my girlfriend to get to work everyday since we both live long distances away from our workplaces. I ended up going through with that real estate purchase, which I was worrying about earlier in my journal so atm money is really tight. Lucky running is free and something that I enjoy.

Still got the speed! Good motivation to drop some weight?

Congrats on being a home owner at least. Pretty hard lately for young people to get a foot in.

351
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 22, 2016, 09:09:44 am »
Quote from: Mutumbo000 on June 21, 2016, 03:35:23 am

haha bush league.

Bumping somebody in the face is such a dog move. Did the ref call a technical on him?

Haha nah no way. I don't think they'd know how to call it. It was an unsportsmanlike foul in my eyes pretty clearly.

Quote from: maxent on June 21, 2016, 03:56:17 am
These experiences mirror mine on the west coast. The worst was the season i played last year at Lords from august to november. It was neverending and i got injured pretty good on a dirty play. I went straight up in the air to contest a shot, guy sees me go up, gets under me and throws his head up into my ribs. Crack. I was livid. Like comeon on bro, this is a low level rec league, a meaningless game, why you gotta do that? I harboured revenge fantasies next time we faced but when we played them, he was missing, prob just as well, i wud have regretted it after.


Yeah I also think about how good it would have been to block the shit out of him from behind or get an and-1 afterwards but luckily he subbed out of the game. Like you say I think holding onto that stuff is really dumb. I could tell by how quickly he turned on me that he was probably embarrassed about the hit and had to make out like I was being a dick for saying something about it. I'm pretty sure he was cursing me out after we shook hands as well, I just shook, didn't follow up and fairly sure he was swearing, calling me soft etc when I turned around to walk back to our bench. Stuff like that just screams to me that these guys just can't deal with their anger well. No need to descend to their level.
__________

This is what my week's looking like training-wise:

Mon - jumps/bball

Tues: ADE plus weighted jumps (5 of each of SVJ, DSVJ, 1-step VJ, walking VJ at 10' ceiling)

Wed: Gym#1 - really good session!

Thurs: Track #1

Fri-Sat: probably nothing or just ADE+light weighted jumps

Sun: flying to LA at 9:30AM Australian time, getting in 6:30AM LA time...staying up until a reasonable time will be brutal  :huh: :huh:

Overall feeling pretty good. My back has got a fair bit of DOMS from the jumps but L knee and R tib-fib are OK. Knocking on a big piece of wood as I type that obviously.

352
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 21, 2016, 12:09:52 am »
Quote from: maxent on June 20, 2016, 10:15:49 am
Quote from: T0ddday on June 19, 2016, 05:54:59 pm
Quote from: maxent on June 19, 2016, 01:09:36 am
Here a rough summary of how my workouts are looking for the coming week:

Mon: off
Tue: Lifts
Wed: off
Thurs: plyos: depth jumps /  jump squats,  full court bball game
Fri: off
sat: Lifts 
Sun: pickup bball

I need to figure out a way to include track work ..
but idk what day wud suit. Maybe thurs? hmmm.

Are you kidding?  Your already doing plyos Thursday. 

Monday.  Tuesday before lifts.  Sat before lifts.  Lots of options.  You gotta change your mindset when it comes to lifting though if you want to become a real athlete. 

The mindset is: "oh no if I sprint/bound/jump before lifting my squat will be weaker!" Unacceptable. 

First of all.  Are you a lifter or an athlete?

Second.  Maybe weaker but actually not much weaker because you will adapt.  Assuming you squat 200kg.  Maybe initially when you get in track work first that squat will go down to 180.  But you will adapt and be able to lift 95% as much post track. 

Third.  Who cares how much you lift.  Progress requires effort moreso than poundage.  So if you doing track and lifting and progressing your squat from 150-160-170kg vs avoiding track and going from 160-170-180 it's the same thing.   A month off track and you would "realize your gains" and squat almost as much as if u never did the track work.   Basically a track work normalized lift doesn't need to be as strong - the carryover is the same and the weight is safer.   Win win.

Ok, i can take these criticism on board. Lemme revamp my program tonight.

Here is what i'm considering

Mon: off
Tue: track, weights
Wed: off
Thu: plyos/dunks, basketball
Fri: off
Sat: weights
sun: pickup bball

I feel i'm not really able to do track twice a week without wrecking my knees tho. i get achy knees just from 10 mins of slow steady treadmill running ffs. lol. but i'll start with the session tuesday, and if i make it work, can addd in the saturday session?

I found that when you get into proper sprinting form the load on the knees becomes fairly minor. It's counterintuitive, I was a little worried about getting patellar tendonitis and all that when I returned to sprinting but it really took a long time for me to get any knee issues, and that was due to too much slower endurance work more than anything. Never had any knee issues when sprinting as a junior either. YMMV if you are also playing ball and doing jumps though so be wary.

353
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 20, 2016, 11:35:11 pm »
Quote from: adarqui on June 20, 2016, 05:39:29 pm
Quote from: maxent on June 20, 2016, 10:09:53 am
That sounds so familiar. I'm sorry.

same..

it's one reason i stopped playing basketball all together (especially pick-up games/streetball).. loved the game, but, all it takes is one spazz intent on inflicting damage on someone, to wreck everything.

Yeah it can be a worse problem in pick-up ball as people are just less responsible. The best fun I've had playing ball is when there was a consistent group of guys I'd play 5v5 with for a few hours on Sundays...everyone was there just to play the game and you knew there wouldn't be any aggressive hits that leave you limping around at work the next day or cause you to miss training.

Quote from: Coges on June 20, 2016, 10:12:05 pm
It only takes one off season footy player or low level dickhead to ruin a game. I've been thinking about going back to the mouthguard days but feel like a fool wearing a mouthguard playing at such a low level. There are too many guys who don't know how to play properly for my liking though.

Btw Acole, where do you play at?

Yeah for sure, it's always been an problem in lower grades when footy players think they're just playing footy on a basketball court and the same type of physicality is acceptable. I've found though that in higher levels you generally see less of it because the players exclusively play basketball and understand the rules and stuff.

Playing at North Melbourne Rec centre (or I was, won't play again this season). I wouldn't recommend it to be honest, you pay for a full season but the games are shortened to 18min running halves with 1-2 min halftime to fit in more games. Also, the refs could not give less of a fuck lol. If I ever play again I'd probably just stick to MSAC.

354
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 20, 2016, 10:56:51 pm »
Quote from: LBSS on June 19, 2016, 11:07:56 am
back. did no work on my trip but a fair amount of walking. right knee is bothering me. cousin's play was so freaking good, i would use the word thrilling. acole i forget if you're gonna be in NYC early on your trip but if you're looking for a real new york theater experience i highly, highly recommend it. it's hilarious and super dark. it closes july 3 though so if NYC is later then oh well.

dreyth you don't strike me as a theater guy but in case you're looking to impress a hot girl with your sophistication (or if i'm wrong and you do like plays) then check it out. there's an insane sex scene, fwiw.

motivation to train is extremely low right now. i'm gonna go play tennis with my dad this afternoon and i'll maybe do the daily routine.

Yeah I get there a bit too late, it's a shame as we're looking for something to go and see.

On the knee...could be tight IT band attachment on that side?

355
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: June 20, 2016, 10:56:02 pm »
Quote from: T0ddday on June 17, 2016, 01:21:23 pm
Quote from: acole14 on June 16, 2016, 07:56:53 am
That roller is OK, I just find they bend too much. My myotherapist friend has really emphasised how much you really need to apply force to the muscle in targeted ways to actually affect the tissue. A gentle foam roll is great for popping air in your vertebrae and getting a bit of blood flow but after awhile it just doesn't cut it. You could just have really tight adductors (inner thigh muscle) that are pulling on that attachment point at the knee. Just rub them hard with the roller then stretch them with a strap (anything will do, even a towel):



See if that helps. I had really tight adductors from sprinting and I think it led to knee tracking problems, chondromalacia and probably some medial patellar tendinopathy. It's hard because they're not something you necessarily think to do work on, and it's awkward.

For weight vest stuff, read LBSS or my log over the last few months, or PM T0ddday. Basically involves getting a 10-15lb (5-7kgs) weight vest, wearing it during daily activity and during warmups and most exercises you do except for ME jumps.

I mean you can't beat good therapy from a trained myotherapist... Especially for before performance work.  Some of those guys work magic...

BUT.. IMO the best foam roller is not a foam roller but plumbing pipe (about 3-5'' diameter) plastic hard pipe you get at the hardware store...  Great stuff and costs a fraction of a foam roller...   Rollers are great... Foam rollers are a waste of money...

100%. It's ludicrous how much the markup is for the over-engineered SMR products that are everywhere in sports stores now. I can't have paid more than $100 over many years all up for my toolkit.

356
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 20, 2016, 08:02:09 am »
This was a bit naughty but I got roped into playing ball tonight, the team only had four players so felt a bit bad to leave them hanging. It worked out well because it was the early game so I got the court to do the jumps session I missed last week prior to the game (not 100% of course):

ADEs/warmup (no weight vest)

5 SVJs

5 DSVJs

3 1-step SLRVJs/leg

3 BJ-BJ-VJ

5 SLRVJs

5 DLRVJs

The game was fun, we were outclassed and outmanned but played them close until the last five mins. I drove in and got stripped at least 4 times lol. Just so rusty. Hit a few good shots and a three but again not going 100%.

Had a bit of aggro of course because Australia. Near the end of the game some boofhead footy player hip-and-shouldered one of our guys running a fast break. Caught him high and gave him a nice swollen jaw. I was right there so I gave him a bit of a bump and a word, nothing in it but he flared up started having a go at me, claiming that he 'apologised' (even though he clearly went in recklessly) and that 'basketball is a contact sport' and all that. He kept remonstrating as he subbed off but I just left it. Could tell he just wanted to start trouble. Reminded me of why I hate playing this bush league level of basketball! I didn't mention it earlier but in one of the early games some other guy who was getting frustrated with no-calls swung a blind elbow at me when I was bodying him up in the post on defense. Again, no aggression on my part but nearly got my head taken off! Just for some shitty low-level social basketball game. It just wrecks what should be a fun activity. I really hate that alpha male bullshit! That's one good thing about T&F, none of that male aggression associated with team sport, quite refreshing.

357
Basketball / Re: NBA Playoffs: 2015-2016
« on: June 20, 2016, 02:29:30 am »
Quote from: adarqui on June 20, 2016, 01:31:39 am
Quote from: maxent on June 20, 2016, 01:13:12 am
SHAQ is goat but with that win lebron surpasses jordan as an all round player, IMHO. We can argue about it though. Where is t0ddday??

i'd still put MJ as GOAT.. 6 titles, even while taking a few years off to play baseball. Easily the most clutch player i've ever seen.

not sure the criteria Lebron would have to meet to achieve GOAT status.. his career has wins and losses. MJ didn't know much about losing. Regardless, Lebron is definitely in the overall debate of "GOAT", that's saying something.

fwiw, jordan stuff:

6× NBA champion (1991–1993, 1996–1998)
6× NBA Finals MVP (1991–1993, 1996–1998)
5× NBA Most Valuable Player (1988, 1991, 1992, 1996, 1998)
14× NBA All-Star (1985–1993, 1996–1998, 2002, 2003)
3× NBA All-Star Game MVP (1988, 1996, 1998)
10× All-NBA First Team (1987–1993, 1996–1998)
All-NBA Second Team (1985)
NBA Defensive Player of the Year (1988)
9× NBA All-Defensive First Team (1988–1993, 1996–1998)
NBA Rookie of the Year (1985)
10× NBA scoring champion (1987–1993, 1996–1998)
3× NBA steals leader (1988, 1990, 1993)
2× NBA Slam Dunk Contest champion (1987, 1988)
NBA playoffs all-time leading scorer
Chicago Bulls all-time leading scorer

:F

MJ is the GOAT and BOAT IMO. I have arguments, but maybe in another thread. Don't want to take away from LeBron today, amazing!

One thing I don't know if mentioned yet: LeBron nearly threw down what would have been the greatest finals dunk ever!

http://www.si.com/nba/2016/06/19/lebron-james-hurts-wrist-free-throw-nba-finals-game-7

I think he hammed up the wrist thing though, just for drama.  ;D

358
Basketball / Re: NBA Playoffs: 2015-2016
« on: June 20, 2016, 12:31:03 am »
Quote from: maxent on June 20, 2016, 12:02:27 am
I'm so disappointed in Curry though. He played so selfishly when that game was still winnable in the last 5 mins. Those shots were awful. Why not defer to Klay or Draymond. He's getting all the attention, let Klay have a go. I'm sad for Klay.

Btw has anyone seen a source lebron's stats for the 7 game series? I computed the numbers as 29.7, 11.3 rb and 8.9 assists but i havent been able to corroborate it against a reliable source.

Yep: http://basketball.realgm.com/wiretap/242289/LeBron-James-Named-Unanimous-Finals-MVP

Mind boggling numbers. I remember arguing against LeBron getting FMVP last year with the loss but this year there is absolutely no argument  :wowthatwasnutswtf:

359
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 19, 2016, 07:20:57 am »
Quote from: Mutumbo000 on June 18, 2016, 10:41:45 am
Sounds like the Melbourne weather is similar to the Adelaide weather. It's been a very cold and fairly wet autum/winter so far. The worst part about winter is that it gets dark soo early. I hate the cold weather. Our definition of cold is probably warm for Europe though :P

Yeah I'm guessing the Euros and northern US guys would happily trade their winters for ours every day of the week.

Quote from: Coges on June 18, 2016, 06:43:03 pm
Yeah Melbourne has been pretty rubbish the last few weeks but still getting to 14-16 during the day so not a lot to complain about. Shithouse for anything outdoor though as it has been raining heaps.

For sure, temperature has been fine but I'd trade a few degrees for less rain! In Melbourne, it seems to rain mostly during the day; when I was training 5PM onwards on weeknights last two years we rarely got rained on. Out of the three major winter elements (rain wind cold), it's hardest to sprint/jump in the wet IMO. I'd happily run through headwinds and cold temperatures on a dry track!

360
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 18, 2016, 09:10:15 am »
This week:

Mon - track 1

Tues - ADE+weighted jumps

Wed - Gym 1

Thurs - ADE+weighted jumps

Fri - had planned to go to the court in the free slot but there was just no way.

Sat - Weighted jumps and Gym 2

Tomorrow will hopefully do track 2 unless it's too wet. Been raining a lot this week. Left knee is feeling good finally! Hoping it stays that way. My right tib-fib is still a little weak/sore...it's trending upwards though, I remember last time this flared up it gradually settled down as I got more training in. I'm wearing the weight vest again (hadn't been while recovering from left knee), I wear it around the house, to training and occasionally to the lab if it's a quiet day and my big jumper isn't in the wash! I still haven't being wearing it enough to get totally used to it though.

Hopefully next week before I head off on Sunday I can get a whole week done.

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