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Messages - maxent

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481
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 24, 2019, 11:28:58 pm »
Quote from: maxent on January 23, 2019, 05:08:05 am
Woah. Struggle squats! Looks like i did a fantastic job destroying my spinal erectors yesterday with that 150kg triple, 162.5kg PR and 15x122.5kg PRs. So now im at hte mercy of lower back recovery which in the olden days would take me a full week to occur. Today i was able to rep 152.5kg so in some sense ive got more than partial recovery already but it's probably not enough for what i had in mind for the next 6 days  (PRs every day lol).  In hindsight i prob should not have tried to make the move towards 160kg just yet but it would have been nice to be putting 160kg on a daily maintenance so all things considered it was worth a shot, just didn't work out.

still f$kd up. did a recovery workout yesterday with the empty bar lol. Abs still ded today. But tmr im going to just go for a PR. Lesson is don't mess with too heavy weights, it costs valuable training time and sets progress back

482
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 23, 2019, 05:08:05 am »
Woah. Struggle squats! Looks like i did a fantastic job destroying my spinal erectors yesterday with that 150kg triple, 162.5kg PR and 15x122.5kg PRs. So now im at hte mercy of lower back recovery which in the olden days would take me a full week to occur. Today i was able to rep 152.5kg so in some sense ive got more than partial recovery already but it's probably not enough for what i had in mind for the next 6 days  (PRs every day lol).  In hindsight i prob should not have tried to make the move towards 160kg just yet but it would have been nice to be putting 160kg on a daily maintenance so all things considered it was worth a shot, just didn't work out.

483
Progress Journals & Experimental Routines / Re: chasing athleticism - summer 19
« on: January 22, 2019, 09:40:43 pm » 
Bodyweight(AM): 87.3kg (22 Jan)
Diet compliance: 3/3 days
Daily Squat: 67/67 days
Daily Cardio: 67/67 days
Basketball skill work:
Morning:
 

Noon:
  BS 6x120, 2x152.5

Evening:
   

Notes:
  • A day after i decide I need to weigh 83.5kg to be optimal as an athlete, ofc I tip the scales at 87.3kg (!) . loool. 6 more days of gains ..  :wowthatwasnutswtf:

484
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 22, 2019, 09:16:04 pm »
Got the first good night of sleep in what feels like MONTHS. I'm trying to do a posthoc analysis of what variables I changed yesterday which led to this phenomenon. Here is a rough list of vars:

- Took a ton of L-glutamine before bed (around 17.5g cos i took a bigger heap on the 2nd spoonful; usually around 10-15g total)
- Ate oats a couple of hours earlier (maybe digesting this is something you don't want too close to bed? Not sure tbh)
- Ate more calories but spread out more during the day
- Didn't run (lol .. running better not be killing my sleep or else) and did bike and rowing as cardio last night
-  ??

Feel refreshed af .. not as sore and beat up as usual. Interesting.. watch this space. going to try replicate the good variable whichever it is (or the mix)

485
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 22, 2019, 03:08:39 am »
Quote from: LBSS on January 22, 2019, 01:32:13 am
with OHP just be very careful of your shoulder (obviously). lot of little muscles in there that get stressed out very easily.

i think that's a real concern. but lifting dogma also says smaller muscles recover the fastest. maybe it's not even the muscles that we should be worried about but ligaments and tendons?  i have no idea to be honest, i'll be conservative and see how it goes. if it's not working then bail on it and do something else.

486
Progress Journals & Experimental Routines / Re: chasing athleticism - summer 19
« on: January 21, 2019, 09:00:01 pm » 
Bodyweight(AM): 86.5kg (21 Jan)
Diet compliance: 2/2 days
Daily Squat: 66/66 days
Daily Cardio: 66/66 days
Basketball skill work:
Morning:
 

Noon:
  BS 6x120, 3x150, 1x162.5(PR), 15x122.5(PR)
  BX 12x85kg(+band, PR)

Evening:
   Bike - 20 mins 
   Row - 20 mins

Notes:
  • Right onto  the remaining 7 days of gaaaains, then time to lock down caloric intake.
  • I manned the the fuck up and went for a lifetime heavy squat max  PR - only 2.5kg but i got it. It was a toughie. Not sure im much stronger than a 162.5kg despite what the 1rm calculators would have you believe, im not even close to a 170kg leave alone 180kg squat. Thas life. It may well be that instead of aiming to be a 85kg athlete i shud be aiming for something like 83.5kg instead. Which is fine, i mean there is no reason why everyone must fit into neat weight class categories like 85kg or 105kg or whatever, you know? So i'm the best at 83.5kg - just embrace it. Feels like a cop out tho.   

487
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 21, 2019, 04:52:56 am »
Thinking about starting the daily upper training soonish for a change of pace and an effort to restore balance to my training/body. Im leaning towards ohp as my exercise. Only because i can just do it after squats and not have to find a bench etc. It seems relatively simple an exercise to master technically and would be cool to get a milestone like 90kg or something just from greasing the groove and all that neural high freq stuff.  I've noticed lately my abs have blown the fuck up .. ive always had good ab development but that was the upper quadrant or whatever, now i can feel the rest of my abs just as prominently - i'd attribute this to the higher rep squatting. And it's not just cosmetic, I haven't done an OHP workout in like 11 days, today i did ohp 5x60kg out of the blue, so it's not like i've trained up my upper body for it (i seldom do upper body, like 2x a month), just can put it down to a stronger core from higher rep squats

488
Progress Journals & Experimental Routines / Re: chasing athleticism - summer 19
« on: January 20, 2019, 09:40:35 pm » 
Bodyweight(AM): 85.7kg (21 Jan)
Diet compliance: 1/1 days
Daily Squat: 65/65 days
Daily Cardio: 65/65 days
Basketball skill work:
Morning:
 

Noon:
  BS 6x120, 1x155
  OHP 5x60, 5x57.5, 8x55
  BX 11x85B(PR)

Evening:
  Slow run - 5.21km, 35:49, 06:52/km pace 

Notes:
  • Going to try do an upper body workout today if the body is willing
  • Another bad squat day smh. the funny guy with the beard from the hangover was using the rack i usually use. Technically he wasn't even using it, just outside the rack doing 60kg deadlifts between 30kg bench and cable row complexes .. so another wasted workout. And to add insult to injury cos i used the other rack, my form was wack and im pretty sure the depth of my 155kg was suspect but it felt ridiculously easy that i could have repped it. Not that i would care because it didn't feel like a honest rep. The PT have scribbled advertising copy all over the mirror infront of this rack and it throws off my form as does just everything else feeling different. I might have even scrubbed it out but the manager guy who already doesn't like me (i get the feeling b/c on my first day at the gym i walked in flipflops and he had a go at me saying do you have shoes? i told him i did and since then we've been aloof with each other because it was completely unprovoked for him to not just wait a few minutes to see if i was going to train in flipflops). today he would just take the opportunity to start an argument if i wiped off the mirror, so i wasn't feeling like it was worth it today.  After that i thought id wait til my usual rack got free and he did eventually move on but by then i'd gone cold and just couldnt be bothered anymore. I had a good run until recently and now i just cant string together 2 good days of training ha
  • And just in case i needed the reminder, got some casual racism today .. must be australia day weekend coming up..

489
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 20, 2019, 09:38:30 pm »
Lately i've been watching Ben Simmons play. He will drive into the middle and then just turn his back while still driving and backing down his defender and then make a move to score. I think i can kinda do that but not sure how it would against a zone, probably need pretty decent handles to do it without picking up my dribble and come in on an angle . Been trying to practice a little in pickup but the (really shit) guards hold the ball too much so i don't get much practice. Plus they won't give me the ball at the top cos they think i should be inside to collect their rebounds instead :). It's only recently i've realised you have to treat the guards like they're children and just out-alpha them and demand the ball from them at all times, til they earn their your respect and can handle it more. I think i need a pass first guard because im a pass first forward so the ball moving around is my ideal thing because it's not going to die in my hands but it usually does in theirs. Like i'd happily pass the ball back to the same guard who just passed it to me, even straight away just to keep the ball flowing.  Really weird but power games are everywhere in life you don't get to opt out just because of some belief in equality lol. Guards and forwards aren't equals, we look down on them  :wowthatwasnutswtf:

I think i understand what kind of player you are, the bouncy rebound magnet close to the rim. Im not that guy. Even when i can outreach the defenders around me for rebounds for put backs (not dunks) i seldom finish them cleanly cos it's just so unnatural to me to play that role. But nowadays i try to be more patient and get the defender to bite and just finish with some contact but moving for a clean shot. It seems to open up my game to have a bit more patience and just go against my natural instincts and im enjoying that growth so far.

I need to be more aggressive but i just don't wanna seem aggressive. Is that possible?



490
Progress Journals & Experimental Routines / Re: chasing athleticism - summer 19
« on: January 19, 2019, 10:05:17 pm » 
Bodyweight(AM): 85.8kg (20 Jan)
Diet compliance: 0/0 days
Daily Squat: 64/64 days
Daily Cardio: 64/64 days
Basketball skill work:
Morning:
 

Noon:
  BS 6x120, 1x155, 3x112.5(lol) 

Evening:
  Run 5.5km, 41:40, 07:30/km pace 

Notes:
  • Didn't get to eat properly yesterday so reset the counter. 9 days remaining of surplus. Feeling pretty beat up from basketball but that's to be expected.  Another 40 degree day(cue stringer bell), not sure i'll run. Maybe something ez in the evening if it gets cooler. 
  • The crossfit couple was training next to me today.  killed my buzz again. lol. I did the single and was going to go for a 21 rep PR with 112.5kg .. waited like 10 minutes then 15 minutes then 20 minutes for them to finish their crossfit workout. finally realised it wasn't gna happen and just went for it and 3 reps in i realised id gone cold and today was a write off.
  • Basically we dont have bumper plates at the gym. They're colour coded like bumpers but they're hard plastic (polyuthrane iirc). These geniuses were dropping them from overhead and it made a loud bang. It didn't clue them in that they had double collared each side of their bars .. maybe just maybe this would lead them to reconsider but idk. Jackasses.
  • I went for an evening run. It was probably the first proper slow run ive ever done. And im glad Andrew and LBSS convinced me to do them cos i prob would stop running altogether because of how hard training/recovery is atm and yet something like this is easy to fit and do regardless of whatever is going on in life. It's not forever, eventually i'll have the luxury to do faster running, whenever that will be, i dont know.

491
Progress Journals & Experimental Routines / Re: chasing athleticism - summer 19
« on: January 18, 2019, 09:31:33 pm » 
Bodyweight(AM): 85.9kg (19 Jan)
Diet compliance: 4/4 days
Daily Squat: 63/63 days
Daily Cardio: 63/63 days
Basketball skill work:
Morning:
 

Noon:
  BS 6x120, 1x160(=PR), 15x120(PR)

Evening:
 Pickup bball ~ 1/2 court, ~1.5 hours 

Notes:
  • So with 10 days left of this weight gain phase im not sure what i want to end up. Maybe <87.5kg? <87kg? Not sure. Lets just eat to recover and deal with whatever i end up weighing.
  • been feeling really blue today .. didn't sleep much, just low. i went for a 160kg max and got it, on a better day i prob would have got it easier than how hard i made it look. All good.
  • Went hard in bball .. and skipped running in the morning, was a fkn 41 degree celcius day, yea no thanks. Change of template: daily running -> daily cardio will allow such substitutes from here
  • I had a big chocolate waffle cone after bball with a friend and bought some subway cookies on the way home to eat for dessert lol. The cone was literally melting too fast for me to eat, dm/dt > de/dt was crazy hot. Only 10 days of weight gain and i didn't get to eat enough but ate junk, what a waste. It's the worst choice, just get softer but not stronger or harder. 

492
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 18, 2019, 04:48:07 am »
Quote from: LBSS on January 18, 2019, 02:25:11 am
these long slow runs are building the base for heavier efforts. just like light squats to build the base for heavy reps.

beautiful analogy. agreed!

493
Progress Journals & Experimental Routines / Re: chasing athleticism - summer 19
« on: January 17, 2019, 11:02:10 pm » 
Bodyweight(AM): 86.3kg (18 Jan)
Diet compliance: 3/3 days
Daily Squat: 62/62 days
Daily Run: 62/62 days
Basketball skill work:
Morning:
  TM Run 6km, 46 mins

Noon:
  BS 6x120, 1x157.5, 12x130(PR)

Evening:
 

Notes:
  • Every morning run i swear this is the last one, im done running. lol
  • Well thanks to the kids at the gym today for the inspiration. They were goofing around like kids do and it just annoyed me (which i embraced) and channeled my anger at getting firstly a heavy single of 157.5kg (wish i had gone for 160kg tbh to equal my lifetime raw PR) but especially the 130kg one. This isn't sustainable, i wont be able to find that kind of inspiration every time but today a)i needed it, b)it was there). Im finding it hard to just turn on the intensity like i'd been able to til now. Now i need to find it externally. At least today I did. 

494
Progress Journals & Experimental Routines / Re: chasing athleticism - summer 19
« on: January 17, 2019, 09:30:41 pm »
Quote from: Coges on January 17, 2019, 09:05:30 pm
imo boxing out is all leg and hip strength so you should be golden. If you get your leg across in front of them and push your hips (bum) back into them they simply can't jump over you. I normally play at 90kgs and I just go super aggressive on the boards. It's surprising how many guys just expect to be able to get rebounds.

Good stuff! Can you go more into the strategy of being super aggressive? I find when the shot goes up im just watching the ball thru space while it makes it way to the rim. It's like my legs find that to be the best time to sneak a bit of rest while the ball is up in the air  :uhhhfacepalm: that's part of being super unfit for basketball so i know i have terrible habits of conserving energy but i know it's a bad one. This is a new realisation too  :uhhhfacepalm:

Quote
Post play sucks. First thing is most guards hate giving it to you in the post so that's the biggest battle.
As someone who 'thinks' like a guard but happens to be too tall to play one, i think they're not willing to put that pass to the ground when what they think is a bad situation (in their mind a guy turned away from the basket with a guy right on top of him while both are stationary is a bad decision because they're a guard and to them a good situation is having the offensive player moving while there is some space between the defender and they can see daylight. Guards are just fucking stupid though, it's the ultimate projecting what is good for you but not necessarily good for someone else.). Last week at pickup I was literally posting up on a guy who was too slow and weak to guard me in the post and im all but begging for the ball but the guards are like nah it's better in my hands than his. lol.

Quote
You only really need 2/3 moves max though. A turn around jumper, a drop step and then a turn and face move. I like the turn and face then either a straight up bank shot or the pump fake 1 dribble lay-up/dish. A guy I used to play with had the best drop step spin. 9/10 he would go baseline with 1 dribble and finish over the help. I'm making it sound way more simple than it is though haha.
Yeah agree. I want to work on my spin off the defender with a nice amount of contact to make space because that's something i can pull off with my length and speed against someone relatively heavier, bigger and slower. The problem is as you describe even getting the ball in teh frist place

495
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 17, 2019, 08:58:01 pm »
So im finding these longer sets of BS are not that challenging for the legs but they're pretty damn hard on the support structures. My erectors are singing and i feel all kinds of core discomfort during them. Which is exactly the point. Squats need to be heavy to challenge legs. Lighter squats don't do that. But by doing lots of reps you build the base which will eventually be used to use heavier weights later down the line that /do/ challenge the legs. What im trying to say is ive seen not much if any leg size increases or even strength for that matter. I hope im not gambling too much, my intuition says it's ok to master 120kg for 20 first then i'll be in a better position to tackle 15x140kg which would probably be enough to get my daily 170kg. Maybe i'll need to actually progress to a 8 or 10 rep 150kg set though before i can realise it. Im running out of time and patience with the daily squatting .. 11 more days of weight gain before i have to cap my eating. So not sure if i can pull this off. Going to treat each squat session as a valuable opportunity to do something special imho.

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