706
Basketball / Re: NBA 2017 - 2018 Season
« on: May 25, 2018, 09:40:24 pm »
Rozier hit another big 3.
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707
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 25, 2018, 08:32:24 pm »
AM steps/temp/hr/bw: 15/36.9/61/87.4
AM skinfold(mm): pec(9), sup(10), ab(16), lb(25), sum(60)
Weight Vest: 5 (93.2)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 0800, 1200; 2g cayenne, 400mg EGCG 1400; Caffeine 250mg, 30mg p-syn, taurine teaspoon, berocca tab - 1700
Activity: 20
Misc: n/a
Diet Compliance: 19/19
Mobility: T
Skill work: F
Training day.
BS 6x122.5(p0), 1x155
Paused BS 3x130(PR), 6x117.5(PR)
Farmers walk 6x69kg (5kg vest, 32kg kbs; PR new exercise)
RVJ Jumps ~ 20 (some with vest)
Notes:
All that talk in Coges log got me thinking about weighted vest training. Played with my 10kg one while doing fasted walking inthe AM and ended up going OTT and using plates to do farmers walks. I might have found my new obsession. It fits the bill - an endurance / strength exercise that involves the upper body .. hell the whole body really. Perfect.
Did one good jump with the vest. Not sure how high. But i may post it on insta.
Squatting was brutal. But that was the last heavy day while dieting. Only one workout left, monday's which is an eod minmax day and chest. Thinking i shud do a refeed but maybe i will do it wednesday. lets see.
AM skinfold(mm): pec(9), sup(10), ab(16), lb(25), sum(60)
Weight Vest: 5 (93.2)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 0800, 1200; 2g cayenne, 400mg EGCG 1400; Caffeine 250mg, 30mg p-syn, taurine teaspoon, berocca tab - 1700
Activity: 20
Misc: n/a
Diet Compliance: 19/19
Mobility: T
Skill work: F
Training day.
BS 6x122.5(p0), 1x155
Paused BS 3x130(PR), 6x117.5(PR)
Farmers walk 6x69kg (5kg vest, 32kg kbs; PR new exercise)
RVJ Jumps ~ 20 (some with vest)
Notes:
All that talk in Coges log got me thinking about weighted vest training. Played with my 10kg one while doing fasted walking inthe AM and ended up going OTT and using plates to do farmers walks. I might have found my new obsession. It fits the bill - an endurance / strength exercise that involves the upper body .. hell the whole body really. Perfect.
Did one good jump with the vest. Not sure how high. But i may post it on insta.
Squatting was brutal. But that was the last heavy day while dieting. Only one workout left, monday's which is an eod minmax day and chest. Thinking i shud do a refeed but maybe i will do it wednesday. lets see.
708
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 24, 2018, 11:15:22 pm »
Also they dont seem to agree with me (LBSS et al) but i think it's because they used light weights which need more chronic use to show results. But when i saw the potentiating benefit i was using like a 20kg vest at 75kg. That shit worked like magic for potentiating. I don't really get much if any potentiating benefit from 10kg though :/ Still im not going to get another vest, i went OTT with 20kg last time and it was bad news.
709
Basketball / Re: NBA 2017 - 2018 Season
« on: May 24, 2018, 09:43:27 pm »
Reggie 'corny' Miller is making this stream unbearable 
710
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 24, 2018, 07:48:29 pm »
AM steps/temp/hr/bw: 56/36.8/55/88
AM skinfold(mm): pec(11), sup(10), ab(15), lb(21), sum(57)
Weight Vest: 0 (88.5)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 0700, 1100, 1500; 1.5g cayenne 1600, 2000;
Activity: 20 (PR?)
Misc: n/a
Diet Compliance: 18/18
Mobility: T
Skill work: T
Rest day.
Notes:
Shot some hoops while fasted around 24hrs and did a ton of steps. I estimate i burned about half a pound of adipose for that 24hr period..
AM skinfold(mm): pec(11), sup(10), ab(15), lb(21), sum(57)
Weight Vest: 0 (88.5)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 0700, 1100, 1500; 1.5g cayenne 1600, 2000;
Activity: 20 (PR?)
Misc: n/a
Diet Compliance: 18/18
Mobility: T
Skill work: T
Rest day.
Notes:
Shot some hoops while fasted around 24hrs and did a ton of steps. I estimate i burned about half a pound of adipose for that 24hr period..
711
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 24, 2018, 08:18:03 am »
AM steps/temp/hr/bw: 25/36.9/52/88.1
AM skinfold(mm): pec(11), sup(9), ab(13), lb(24), sum(57)
Weight Vest: 5 (93.80)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 0700, 1100; 1.5g cayenne, 400mg egcg - 1400; 1.5g cayenne only - 2030; 300mg Caffeine - 1700
Activity: 15
Misc: n/a
Diet Compliance: 17/17
Mobility: T
Skill work: F
Training day.
BS 6x122.5(p0), 1x152.5, 5x117.5
OHP 4x60, 1x65, 1x67.5(PR i think), 0Fx70(red plate lifetime PR attempt, see insta)
Chinup 1x105(+15kg; 5kg vest, 10kg kb), 1x115(+20kg bell; dont count it, not strict), 2x100(+6kg), 5x95
Bike power test up to 16mins (good)
Notes:
Ive started doing pushups regularly .. nothing crazy just sets of 5-10 through the day. Im finding that it's a good diagnostic because it reveals i have a huge weakness somewhere. I looked it up and apparently average is 25 pushups and excellent is 45. I bet i couldn't even do 25 so i have work to do getting mine up to something respectable. My theory is that pushups are hard for me because of a lack of core strength and endurance. Need to train to correct the weaknesses and increase fitness so this will be a good test to keep an eye on.
AM skinfold(mm): pec(11), sup(9), ab(13), lb(24), sum(57)
Weight Vest: 5 (93.80)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 0700, 1100; 1.5g cayenne, 400mg egcg - 1400; 1.5g cayenne only - 2030; 300mg Caffeine - 1700
Activity: 15
Misc: n/a
Diet Compliance: 17/17
Mobility: T
Skill work: F
Training day.
BS 6x122.5(p0), 1x152.5, 5x117.5
OHP 4x60, 1x65, 1x67.5(PR i think), 0Fx70(red plate lifetime PR attempt, see insta)
Chinup 1x105(+15kg; 5kg vest, 10kg kb), 1x115(+20kg bell; dont count it, not strict), 2x100(+6kg), 5x95
Bike power test up to 16mins (good)
Notes:
Ive started doing pushups regularly .. nothing crazy just sets of 5-10 through the day. Im finding that it's a good diagnostic because it reveals i have a huge weakness somewhere. I looked it up and apparently average is 25 pushups and excellent is 45. I bet i couldn't even do 25 so i have work to do getting mine up to something respectable. My theory is that pushups are hard for me because of a lack of core strength and endurance. Need to train to correct the weaknesses and increase fitness so this will be a good test to keep an eye on.
712
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 24, 2018, 01:42:14 am »Peaking might get you there. Weight vest seems to work well for that in addition to all the other tricks
I have a weights vest actually. Up to 15kgs. Wouldn't be able to wear it under my suit during the day though haha.
I dont know if i ever got much out of wearing it all day myself but that's how LBSS and toddday used it. I found if i wear it as potentiating during warmups THEN take it off, now suddenly i can jump higher, yes, but what if foudn was my legs/feet move quicker and i could actually do a dunk at game speed (pickup level defence tho).
713
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 24, 2018, 01:23:26 am »
Peaking might get you there. Weight vest seems to work well for that in addition to all the other tricks
714
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 24, 2018, 01:09:31 am »I still have thoughts in the back of my mind about getting the jump up and making a return to playing ball just to get some in game dunks. Old dreams die hard.
In game dunks. I dont know what i'd do if i ever got one lol lol. Probably run off the floor and celebrate. The older i get, the slower i get so everything needs to be perfect to setup the conditions for an in-game dunk. It's highly unlikely but if i played on a team where there were 5 good shooters on the floor who can all pass well and the defence wasn't clogging the paint in a 2-3 zone i can see me getting a dunk if i cut and get a good assist. Not sure tho.
I know right? For me a lot of it is being fit enough to be able to dunk in minute 38 as that's when nearly all my opportunities have come. Also, having a dunk mentality where you don't care if you miss. Or an oop. I've had plenty of times where I had the back cut and guys refused to throw it up. That might be the easiest.
I agree though. I'd probably shut down the game myself and run out of the stadium.
so true about minute 38. lol it's those garbage time minutes where the defence stopping giving af and you have the ball inside but ive hit the rim on those dunks attempts, like 3/3. I put a lot of thought into the right setup for my dunking, in-game, think id have to come off the bench so im fresh and everyone else is not, id have to be at the right place, right time ofc. id have to be not doing rim protection on the other end cos that's exhausting. oop would be sick. sigh.
715
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 24, 2018, 12:36:42 am »A 20s plank????? Just judging from your other lifts that seems extreme to me, that's probably the weakness you should be hitting hard. Sometimes stuff just doesn't make sense, how do you make it through a bball game which has like constant active core involvement and have a shaky 40s plank. Damn
Thought i'd get the big lift goals first before focusing on other areas. Never got the big lift, never got around to focusing on the other areas...
I think focusing on just squatting has made certain aspects of my core strong, eg my erectors are probably way stronger than most ppls who have similar lifts. Next volume day im doing 5x5x100kg on horizontal back extensions. It's a weird imbalance. A heavy diet of squatmornings has build up my erectors but done little for my abdominals it seems
716
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 24, 2018, 12:20:43 am »
I dont think it's from a lack of upper body strength, honestly. I can close grip 100kg and i do heavy dips (my recent PR is 127.5kg for a triple - which was +38kg from memory) BUT i suck at pushups. It's defo core strength/endurance. And i know that becuase i suck at doing planks too lol lol. I struggle to get over 20s .. i mean i can push it to a shaky 40s by really straining but 20s is when it starts getting hard, you know? I haven't actually tried an all out set of pushups because i have no reason to do something like that, im not trying to fatigue/injure myself doing a pointless test b/c there is always a hard upper body in the gym around the corner to be fresh for..
717
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 24, 2018, 12:14:19 am »I'm on the push ups bandwagon too. They expose flaws if you have them and can be loaded or made more difficult so easily.
I like it. I need to find someone friendly to put a plate on my back at the gym on chest day. Any other way to make it harder?
718
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 24, 2018, 12:10:05 am »I still have thoughts in the back of my mind about getting the jump up and making a return to playing ball just to get some in game dunks. Old dreams die hard.
In game dunks. I dont know what i'd do if i ever got one lol lol. Probably run off the floor and celebrate. The older i get, the slower i get so everything needs to be perfect to setup the conditions for an in-game dunk. It's highly unlikely but if i played on a team where there were 5 good shooters on the floor who can all pass well and the defence wasn't clogging the paint in a 2-3 zone i can see me getting a dunk if i cut and get a good assist. Not sure tho.
719
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 23, 2018, 11:46:03 pm »
I like doing shooting practice on netball hoops cos they're smaller so your shot needs to be more exact to score. On that vein i like mixing it up using a bigger ball, smaller ball, heavier, lighter, etc, just to keep the body from getting too comfortable b/c in a game you will have to deal with different circumstances (fatigue, defense etc) so being able to adjust smoothly on the fly is a good skill to develop. i shoot 70% from FT in training so caveat emptor.
720
Basketball / Re: NBA 2017 - 2018 Season
« on: May 23, 2018, 11:20:35 pm »teh fuck happened to James.
he's really wrecked.
the rest of CLE's starters only had 10 points.. wtf. :/
asked and answered lol