Adarq.org

Bodyweight(AM): 86.9kg (24 March)
Diet compliance: 2/13 days
Daily Squat: 122/122 days 
Activity: 8.5 

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Morning:

   30 min cardio (bike & rowing)  

Noon:

 BS 1x140
   OHP 8x40 

Evening:
 Walk - 20 min  

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Notes:

• really rough weekend .. going to try recover and not do much

Bodyweight(AM): 88.6kg (22 March)
Diet compliance: 0/0 days
Daily Squat: 122/22 days 
Activity: 14

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Morning:

   Shooting, 30 min  

Noon:

   BS 6x120, 1x140, 1x160
   OHP 8x50, 6x57.5

Evening:
 Run/Walk -5km

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Notes:

• That 160kg was too heavy, im not sure how it went up (not cleanly and yet the guy nearby complimented my form, i told him it was dirty! and he said but you have good form. ok?). The whole thing is worthy of a rant i'll enter below.
• Morning bball is a bad idea .. i just dont feel like going too hard in the mornings .. i dont want to stress my joints etc too much. is this dumb? Im not sure. Evening ones post lifting i can go more hard no problem
• Finalllly did my first outdoor run in what must be like 2 months. damn. i was flying .. i did the first km in sub 5 min/km pace .. and for a while i was maintaing 3:xx/km pace which is insane. I think if i trained for it i def cud get a 22:30 now .. it just feels more attainable than it used to be. ANDD i was running against the wind too and i didnt eat carbs during the day .. i was fasted except for a shake in the morning. So pretty exciting stuff on that front ..
• Ive taken a pretty big caloric deficit .. just want to finish the cut asap .. now im thinking max 14 days.

Bball update!

I felt real good today after resting a whole week since my last bball session where i messed up my R knee. I played a game of 21 against 2 guys .. which is nice cos you get better defence, at least on paper, if they both try that is. I took a couple of 3s and hit them all, pulled up inside the 3pt line off the dribble a few times and connected them all. Felt unstoppable. If they overplayed me i was able to get past them otherwise my jumper was locked on. A couple of drives (just to check). Was dominating easily, my score was 11 and the others were around 3 or 4. I got one huge block which ifelt bad about .. one of those volleyball type blocks. Initially i was thinking to dunk but one of the guys said something about just dont dunk on me which killed my motivation .. cos i work better thinking im an underdog and to have someone think i was capable of dunking on them just deflated me cos im no where that level. But i did find the best way to do it would be to cross someone up at the top and then use that space to attack the rim. Otherwise i just dont see how you can make the space to setup for a dunk???????? Obviously game time if your'e facing a zone you're almost never going to have that chance esp when you're a 4


Messed around with the LR plant today. It feels ........ amazing when you connect on a dunk but if you miss it feels really .. out of control? But this is the proper way to jump and when i view the video it looks more correct so im just gonna have to get used to it. I wish i was getting a bit more height on the jump but it was a good start today. Need to make it smoother and seemless. I've pretty much realised im a much better player operating on the L side of the rim .. even in a postup i can get my shot off much easier .. i can drive much easier ... i can score much easier .. it's my space .. but ive always done my jump training.. like 100% on the R side, which doesn't translate to game space where I'm just too unathletic on the R side to use the training gains.

I couldnt really grip the ball .. it was a hot sticky day .. humid af .. and i didnt get much sleep either which meant my CNS was weak which meant my grip was weak. I couldnt even grip a size 6 which i took with me just in case the 7 was too big today.

So just need to keep working on making the plant more natural. Right now it feels like a waste of time doing something where im much more limited in compared to my PR level jumps. But RL jumping never got anything except being a warmup dunker .. if i can't apply my jumping to game time then what good is it? May just be that by sticking to the LR plant i can eventually carry it over to games cos im much stronger on the L side and it might just be what gets me in the right positions for a gametime dunk.

Quote from: maxent on March 16, 2019, 03:21:09 am

Not sure what happened but my knee has felt off yesterday and today. I dont know the language to describe it exactly but if i do the following:

1 stand up straight
2. raise my knee slightly
3. raise my foot up towards my butt
4. straighten my leg

and something gets stuck in the knee

damn dude. hope it's nothing.

i made it worse yesterday morning by 'testing' it. i think it started when i did that first treadmill run. Just giving it a bit of rest, it felt better today morning. And im not trying to bother it. I really hope i can train normally soon. But need to be careful from here. Just going to focus on upper body. I need training as my outlet otherwise i'll lose my mind. But if i focus on adding some kilos to my ohp or dips i'lll be fine. Hopefully.

Basketball report ..

i played with some 16 yo kids .. we played king of the court to start with .. i was feeling so athletic .. just flying around doing whatever i wanted .. they weren't very athletic and they're small, weak and slow so i didn't find it at all challenging. I got bored. One of the games i went up to dunk on one of htem .. and he said 'im scared .. dont wanna get dunked on' .. and i just felt bad like stop being a bully. If i could actually dunk in game obviously i wouldn't be trying against kids.. it's just practice but nevertheless i decided to just switch it off cos it wasn't fair. To be honest i was also winded lol. We played 2v2 after that and one of the kids was really out of shape .. fat guy .. gave up playing d so the game died otherwise it was pretty fun.

After that i played 4v4 with some asian guys .. one guy had a very good crossover, he crossed me up real good. And then he drove and finished, i felt like a helpless ogre. Next time he crossed me up again and he got cocky and pulled up for the shot, i recovered and blocked it, got props for my d. im not that easy to beat on the perimeter .. long arms and i can jump (sometimes). ha. the highlight was i got the ball baseline and i had programmed myself that if i get a small window im going up . i dunked it. they were all in awe. if they knew me, they'd even more impressed cos ive never ever dunked in a game lol. but it was pickup okay and these guys hardly play d .. so lets not get carried away

still im being more aggresive now attacking the rim, if get a good pass im just thinking start a quick move and go up.

This is solid advice. I think i will need to make a list of moves and i can pick the 2 moves i'll go with for off-the dribble and for in the post? Let me put some up on insta and you can tell me which one has more chance of a)mastery and b)effectiveness.

I need to figure out how to use the jump stop to get some spacing to go into a dunk. Also i need to do some low rim dunking with the size 6 ball to get the movement pattern down. Right now i can't even do a two hand dunk leave alone a tomahawk. This isn't because i can't jump (can still hit a 35" rvj apparently) but because i dont know have the movement efficiency down to do it? Legit if i can get a couple of dunks in game .. it will have a psychological effect that hopefully will help my team. Just a session or two if i can fit one in will get me that back and then i don't have to do anymore dunking specific workouts hopefully.

Bodyweight(AM): 89.1kg (13 March)
Diet compliance: 4/4 days
Daily Squat: 116/116 days 
Daily Cardio: 2/2
Activity: 10

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Morning:

Noon:

   BS 8x20, 8x20, 8x50
   OHP 10x20, 8x40, 3x57.5
   Incline DB BP 15x15, 12x20
   Dips 10xBW, 10xBW 
   Chinup 3xBW, 3xBW
   

Evening:
 Weight vest walk - 30 min 

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Notes:

• Didn't run today, want fresh knees for tmr's squats
• 5kg vest walking keeps my HR at 100bpm.. maybe more weight will get it closer to 2xResting HR?