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Messages - entropy

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481
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 01, 2013, 04:32:40 am »
I picked up an injury last week I didn't mention in the log. It's the same old familiar recurring one on my R side, which i've described variously as a /pec tear/, /intercostal muscle strain/ or something else. I don't know wtf it is, but it's back :( I think it happened because of either presses or chinups last wednesday. Sucks. I can make it feel better by mobilising my neck and upper back/traps, but it's only temporary. So usually i'd take a week off, strap my chest, and wait for it to pass. But i'm in the middle of the RSR. FML. It's from one injury to another :(

482
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 30, 2013, 11:55:20 am »
Quote from: Avishek on October 28, 2013, 02:56:52 pm
Just to continue the convo about being relaxed at maximum effort: in both squatting and sprinting I have seen an improved ability to relax during 100% maximal efforts.

It is hard to explain, but I went from needing to be really psyched up in the beginning to going in the rack or the starting line casually without any fear or hesitation and being able to activate only what is necessary in order to execute the lift. I felt like on the eccentric of the squat, my legs just folded easily and effortlessly; coming back up was always difficult but from repetitive practice, my form became consistent.

Also I think the antagonists need to be relaxed properly, hip flexors, abdominals, if they are tight they will inhibit the extensors.

That's interesting man. I am still experimenting with this atm so my thoughts are in flux. Today I found that until i tightened up my upper back (and i think this automatically carries over to the whole body) my form was ad hoc and powerless. But when I work really hard on the upper body tightness and then subsequently riding the whole body wave of tightness that comes with it on the descent, i have a good strong bottom position. Mentally I have to be very focused on these reps, I can't be relaxed and get the sets. On the front squat, it's different though but i dont really care about that lift atm.

Quote from: LBSS on October 29, 2013, 11:25:39 am
some n=1 personal advice: when we talk about "athleticism," in most of our cases we mean jumping and/or playing basketball or some other sport. in other words, a specific skill set that degrades with neglect. KF got good at SVJ by doing SVJ. sprinting 200m will help keep you in shape and build some of the physical characteristics that make for good jumping, but it will not really help you hold on to your basketball-specific jumping ability. this has been my stupidly obvious lesson of the past year: nothing can replace skill practice. so my advice is: sure, sprint a few times a week. hell, if nothing else it's just flat-out fun to do. but don't limit yourself to one day a week of jumping. i'm trying to practice jumping at least three days a week and even that's not enough, but it's what i can manage at the moment. those workouts don't have to be draining, either. 15-20 jumps doesn't exactly take a lot out of you.

I jump about once every 3 weeks, sometimes as long as 6 weeks between jumps. Not very frequently. I don't lose my jump, it seems to stick around. I can progress my jump by doing it as little as once a week, i think, but i'd have to look that up. Or maybe that was just an artefact of losing weight when I was doing that? Dunno. Either way, at least 1x a week is a great improvement if I can manage it

483
Progress Journals & Experimental Routines / chasing athleticism -- RSR-W1D2
« on: October 30, 2013, 09:07:30 am »
Training
FS 1x130
BS 3x120, 5x125, 5x120, 3x3x120

BS notes:
shit form, shit sets, fml. Last couple of sets were ok. For next time, remember to stay really tight into the hole, then a controlled knee in burn, quickly followed by a knee out to lock out. Has to be controlled otherwise it doesnt work.

484
Nutrition & Supplementation / Re: Applied Nutrition for Mixed Sports
« on: October 30, 2013, 05:50:56 am »
Didn't know that, that's cool.

485
Nutrition & Supplementation / Re: Pre-Workout supplements
« on: October 30, 2013, 05:44:35 am »
That's nuts!

Btw KF I realised you take a lot of caffeine because duh you are a daily squatter so you kinda have to take a lot unlike someone who only lifts 3x a week.

Have you ever tried going without it? Wonder if that would help you reduce CNS fatigue. I feel as though it would because that much caffeine so often has got to be tough on the nervous system especially with very high frequency training as yours.

Lately ive reduced my caffeine intake quite a bit and I like it, don't get so wired and find it easier to sleep after training now.

486
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 29, 2013, 09:10:04 am »
Quote from: acole14 on October 28, 2013, 07:42:24 am
Hey man, good luck, but speaking from experience I'd just be VERY careful with adding in too much run/jump/ground contact stuff when you're squatting 3x/week and more than a few kgs over your natural body weight. If you're managing fatigue properly then you'll no doubt be fine (and I know you're good at listening to your body in that regard), just a heads up. You gonna be playing competitive bball during the 6w?

Thanks. It's one of the reasons I found the Russian Squat Routine appealing because it has that 6x2 workout alternated with every other workout. 6x2x120kg is something I can do even if i'm fatigued/tired/etc, as a way to dissipate fatigue. But I don't know how exactly to fit in other stuff although I think that's very important, i'll explain why. Last time I did one of these fancy squat programs, smolov jnr, i got good results on my squat but my vertical went down, paradoxically. I don't want that to happen this time and I think i have the solution, something todday said about Kingfisher's approach to training -- squat -- and practice SVJ -- makes both things go up. I didn't practice jumping when i did smolov, so perhaps that's one thing I can learn from that experience and improve on this time around with the RSR is to keep some athletic work in so that squat gains are converted into athletic gains as I go along. 6 weeks is a long time especially with my limited timeframe to get in shape for basketball in march, so i'd like to be steadily working on getting into basketball shape as I go along on the squat program. But i will take your advice and watch I don't over-reach and dig a recovery hole I can't get out of. Nope I won't be playing any ball while on this program, I don't think I want to over-extend myself with actual gametime, especially being so out of form as I am right now.

My idea was to do a few 200m sprints per week, in the first 3 weeks. As I go into the 2nd half of the program, i'll transition into shorter sprints, 30-60m. Does this sound ok? My jumping will be done 1x a week, fridays after lifting, should be re-coverable if i keep it brief (10-15 jumps total).


487
Progress Journals & Experimental Routines / chasing athleticism -- RSR-W1D1 (of W6D3)
« on: October 28, 2013, 10:49:03 am »
Training
FS 1x122.5, 1x130
BS 6x122.5, 6x120, 4x2x120
BP 6x50, 6x60, 6x70, 6x85

BS notes:
RSR-RX - 6 sets x 2 x 120kg - That didn't appeal to me, did 2x6x120+ instead and then a coupla doubles to finish off. I'll work up to 6x6x120 on my own terms so i can nail the 3rd week's hardest set, indeed the hardest set of the first half of this program. I didn't use romaleos for these. I backsquat better with a smaller heel.

I guess this was supposed to be a nice and easy beginning to the routine but I struggled with it. That's good, i need to toughen up.

488
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 28, 2013, 06:20:54 am »
^I think in the case of squats, it's not wasted energy when it controls the rigidity of the body which determines form? I dunno. I'll explore it.

So just an update to say I will be doing the Russian Squat Routine for the next 6 weeks after all. I don't have the time to do it, but I'll make it work, by adding in running, jumping and skill work. This means by the end of the 6 weeks i'll have a beast squat, strong and powerful and i will be fast an athletic. And fat. But 4 months to lose 10-15kg is def doable if i'm perfectly disciplined. I'm going to keep my bodyweight around 88-92kg.

The way RSR is setup, there is a kind of deload day after every significant lifting day. This bodes well for adding other athletic shit in. And it's perfect because i'm trying to peak not just my squat, but my overall systematic organism strength across the board. I should be maximally powerful too.

The max i'm plugign in is 150kg. Lets get this done.


489
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 26, 2013, 01:40:20 pm »
That was a wonderfully lucid explanation! It reminds me of when I started this journey, a year ago, could barely touch the rim and i'd make a huge effort to get my hand higher than an inch or two above the rim and feel like it was impossible. Somewhere along the way, what was once impossible became easy and effortless. It was a mental thing, i went from being completely defeated by the challenge to owning it. Mindset is a huge part of it. And I can't even explain it very well but it's a transition that i went thru, from overwhelming and overwhelmed to relaxed and powerful. Wow! I did that. That's cool.

490
Pics, Videos, & Links / Re: beast
« on: October 26, 2013, 01:33:53 pm »


Miring those VMOS and gastroc soleuses

491
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 25, 2013, 03:00:05 pm »
Been thinking about what to do next for training and I think i'm sold on the Russian Squat Programme. The only thing I was deliberating on was what to plug in for my 1RM.

By the exrx calculator a BS 6x128 comes to a 149kg max, even though the heaviest i've done in the last 4 weeks is 140x2 which the calculator equates to a 145kg max. Very recently i haven't gone over 135kg though. Anyway this isn't really important because the first 3 weeks are a preparatory phase where you lift the same weight every session, so I feel my chances are great of getting thru the first half of the program.

If I use a max of 143.75kg (lulz funny number but it makes the weights come out nicely)


And if I use a max of 150kg it looks like this:


Which i'm not sure if i'm capable of hitting 6x5x120kg really, ie the first 3 weeks are going to be very challenging. Which might be a good thing because it will keep me motivated and force me to work very hard. Not sure. I may play around with the worksets on the first 2 weeks to get myself ready to nail the 3rd week as written, ie own 6x6x120kg.

So i'll be starting that this coming monday. I don't really care what I do for the first week as long as it's getting me ready for week 3.
update: As much as I'd love to do the RSR above, i'm not sure if i have the time to do it. This will take me into the 2nd week of december. Leaving me 4 months to get in shape for the bball tournament. That's not nearly enough time when we're talking about dropping 15kg :/ I fucked this up badly, i dont have 6 weeks to run a squat program lol. Not really interested in doing smolov jnr either, it's only 3 weeks but that shit is brutal.

492
Basketball / Re: D. Rose jumping HIGHER post ACL?
« on: October 25, 2013, 01:46:28 pm »
Quote from: the article
Coming out of Memphis, he registered a "no-step" vertical of 34.5 inches and a max vertical of 40 inches. Prior to his ACL injury, he was soaring about 37 inches off the ground. Post-injury, he says he's at 42 inches, per ESPN Chicago's Nick Friedell, much to the dismay of opposing defenses everywhere.

Draft: SVJ 34.5" and RVJ 40"
Then: SVJ ?? (?) and RVJ 37" (?)
Now: SVJ ? and RVJ 42?"

have no idea what they're getting at here. stupid journalists.

493
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 25, 2013, 12:50:15 pm »
Why 5/3/1, it's got such slow progress, will take forever to get your lifts up. I dont think that's a problem if you're starting with good lifts (~2xbw for reps) but if they're closer to 1xbw then it's far from efficient. Think about it, you'll be paying gym fees, eating supplements and what not and spending hours in the gym, don't you want more out of the training than the glacial pace this program will provide? If I were in your position i'd do one of the russian programs to get your lifts up a lot before transitioning onto a slower program. But then again slow and steady wins the race, just think this is too slow for your /current/ position.

494
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 25, 2013, 12:34:18 pm »
He said i look too serious, i'm too emotionally involved in the lift, describing my facial expressions etc, that i should be more relaxed. relaxed is good he said. i've got a lot of that mindset so i'm not questioning it at all, feel like ive done the majority of my training this past year without needing to psyche myself up which is a good thing because it's not sustainable going balls to the wall hardcore chaos and pain style very often. re the tension/tighness, they want like 3/4 or 2/3 tension or something like that, not 100%, that's what i meant by minimal, it deosn't mean literally no tension of course.

<a href="http://www.youtube.com/watch?v=BdFSzleg6vM" target="_blank">http://www.youtube.com/watch?v=BdFSzleg6vM</a>

coach wu kinda goes thru it in this video but i dont agree wit hit anymore

495
Progress Journals & Experimental Routines / chasing athleticism -- W3D3
« on: October 25, 2013, 10:24:13 am »
Training (Rehab day 3)
FS 3x90, 2x110, 1x120, 1x127.5
BS 3x110, 6x120, 1x130, 6x115
BP 1x87.5, 3x90, 6x80
WCU 7x91.6, 2x3x96, 1x100

FS notes:
After the 127.5kg set I had half a mind to do 130kg for a single next but somehow I couldn't go thru with it. I felt as though in the best case I get it, and I feel good that a week after my back injury i am on track. But in the worst case, i re-injure myself and set recovery/training back even further. So common sense won out and I decided to save it for next week!

BS notes:
Hmmm.

BP notes:
Benching heavy after 2 weeks since my last heavy set of 5x90kg, sucked, thanks injuries. Worked so hard to get my bench somewhere decent only have it dashed the following week :( I would have liked to put bp on mainteance but now i have to work back to 5x90 first. oh well.

coach told me something that I now think was full of shit. He talked about having a minimal amount of tension in the body on a squat but i think that mindset might have contributed to my injury since i wasn't working super hard on having a very rigid upper body and this lack of tightness eventually caught up to me. All I had to do today was look at the image joe put up in the beast thread to see how wrong it is



So i tried that today, to tense my traps and lats to get that sort of hulk effect, and where I should have done like a double or a triple with 120kg i was able to do 6 reps, albeit with nonperfect form. pretty interesting. this way of squatting is way more exhausting though, i struggled to rep 90kg warmups. I dunno, maybe i'll get used to it and then it will be effortless.

This week i've been off caffeine, last time i had some was on last friday when I got injured. Today i wished to remain caffeine free but i needed a carby preworkout and went for a coffee. suprising to find even just one cup got me buzzed. i guess my tolerance dissipated quite some. that's pretty cool. they say it takes about 10 days to return to baseline, i was 7 days in. But this is good, i'll keep this going for another few weeks while i rehab and prepare myself for what's to come after that. it was getting ridiculous the last few months i was taking 200mg caffeine tablet + 1 teaspoon preworkout powder + can of coke. Kingfisher quantities of caffeine there, not good. So i'm diallign it back, i reckon i can go about 3 weeks squatting 115kg for various sets and reps while on minimum caffeine.

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