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Messages - entropy

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736
Progress Journals & Experimental Routines / chasing athleticism -- W2D3
« on: July 12, 2013, 07:49:37 am »
Training
FS 3x117.5, 2x120B(PR), 2Fx112B
HBBS 2x6x104, 8x97.5 (PR)
BP 6x85 (PR), 6x80

FS notes:
Depth good, form ok. Thought to try using a belt for the 2nd set, put 120kg on there and did it ok but I had no juice in my legs so I struggled a bit with that set. I think if my quads were fresher, i could have done maybe another rep or 2? Well who knows. I've been beating my legs up a lot this whole week with squat volume so fatigue is a major factor right now. Anyway, I thought to try 112x5 as a PR with but I failed that shit on the 2nd rep.

BS notes:
Wasn't happy with my form. Went back later and figured how to fix it. Happier now.

BP notes:
Finally got the 6x85kg PR!! That puts my 1RM close grip BP at 99kg! I'm thrilled. So close to 2 plates but yet so far, it took everything I had to lock out that 6th rep. My spotter was terrified haha but she's a tiny 5ft girl so it's understandable. How i'm going to add weight from here I DONT KNOW but I want to work my way up to 6x90kg in the next few months.

737
Progress Journals & Experimental Routines / Re: chasing athleticism -- W2D2
« on: July 12, 2013, 07:23:12 am »
Quote from: ahotzo on July 10, 2013, 03:50:10 pm
Quote from: entropy on July 10, 2013, 06:16:30 am

BS notes:
Lance talks about exploding the bar up even on submax sets. I am working on that, because I think with backsquat I can make my quads stronger by focusing on getting a strong quad driven cocentric, kind of like atzo's squats. It will help my front squat as well as other athletic activities like sprinting and jumping.
Pushing both my squats up aggressively back into PR territory, 3x a week, otherwise weds is usually a light/low vol day, but for the next few weeks it will be a normal progression.

Thanks for the words man.  One tip though...and this may be broscience so take it with a grain of salt...With the powerful concentric, watch the lower back in the beginning.  I think that is how I got hurt back in April.  Your legs are plenty strong, but your back may not be ready to brace an explosive move out of the whole, so maybe ease into the explosive concentric.  Either way, good luck man,I'm sure you will get it.  And btw, your depth isn't jus good its ATG, which is awesome.

Thanks for the warning, will heed it. Can you tell me what goes thru your head when you're going into the rep? Talk/walk me thru it if possible. My depth for FS is good, my depth for BS is not haha, it's just below parallel, which is actually ok with me, because I do my fs's deep so hopefully i'm not missing out on much there. I actually prefer it this way because it places the brunt of the work onto my quads which is what I need.

Quote from: Coges on July 11, 2013, 12:05:17 am
Quote from: ChrisM on July 10, 2013, 03:14:30 pm
Quick tip on getting your shot to carry over is to practice your shot at game speed and use 'game moves'. That way its a very natural progression to a game situation and you don't feel hurried.

For example Coges said his go to was a one dribble pull up. If I were him I'd focus on that in practice at full speed. One hard fast dribble and good height on the release. If he practices it slow then gets hurried in a game his form could suffer. Make practice hard and games are easy.

Yep exactly. That's how I've been practicing. Made the mistake of using half speed initially and during a game my form would break down. Have been practicing full speed explosive style and it's made a huge difference. Hit 5 in a row that way a few weeks back. Such an easy shot too. If I can do it I'm sure almost anyone can.

chrism, will do, i'll add that to the list of things to work on when I practice. Thanks guys.

738
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 10, 2013, 09:46:41 am »
I took vag's advice and have been eating meat and carbs for growing my legs this week. I doubt I can add mass to my legs but we'll see what happen in the next few weeks on this diet of high volume squatting and meat and carbs. 

The plan is to do just enough front squatting to keep my my FS moving up. But to do a lot of backsquatting to add up the reps. A lot easier to do volume with backsquats when you're doing sets of 6. And even 8 as I have been, with the goal of getting even 10 reps.

Coges, i'd love to have a go-to move like that. Was thinking about it, during games if i'm shooting over someone, my form naturally becomes good in that i'll have a higher release (to avoid getting blocked). I've just got make that my regular shot so it's the same whether practising or game time for consistency. Will post a video on friday, hope to get down to the court and work on my shot.

739
Progress Journals & Experimental Routines / chasing athleticism -- W2D2
« on: July 10, 2013, 06:16:30 am »
Training
FS 2x90, 2x100, 1x110, 3x115, 4x107.5, 5x105
HBBS 3x90, 2x97.5, 2x6x102
OHP 4x60, 2Fx65, 5x60

FS notes:
Yes. No failures today :) Form was decent too, depth was good.

BS notes:
Lance talks about exploding the bar up even on submax sets. I am working on that, because I think with backsquat I can make my quads stronger by focusing on getting a strong quad driven cocentric, kind of like atzo's squats. It will help my front squat as well as other athletic activities like sprinting and jumping.
Pushing both my squats up aggressively back into PR territory, 3x a week, otherwise weds is usually a light/low vol day, but for the next few weeks it will be a normal progression.

740
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 08, 2013, 09:27:38 am »
Good looking out, i'll make sure to focus on knees when I get a chance to work on my shot again.

741
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 08, 2013, 07:03:11 am »
Quote from: Coges on July 08, 2013, 12:08:25 am
Nice work on the jump shot. Keep smashing the practice and it'll become second nature during a game.

I went through something similar a while back (forearm was drifting out to the side when shooting) and it made a helluva difference. Also good to get plenty of input from the legs too. At our heights a proper jump shot is incredibly hard to block.

Thanks! I think if I make a full switch to proper form, I'll have to get more out of my legs than I am used to. In the past I was guilty of pushing the ball forwards towards the rim, which is wrong because you don't want to push the ball out rather you want to shoot it out so it lands softly into the rim. I can't even hit a 3 right now with good form because i dont put enough on the ball to make the distance so they're falling short. Hopefully when I address the bottom half of shooting i'll be able to shoot from anywhere on the court with good form! Good call on the height thing also, if I release the ball higher it's very difficult to block esp if my vertical (standing) goes up to 36" or so.

742
Progress Journals & Experimental Routines / chasing athleticism -- W2D1
« on: July 08, 2013, 07:00:03 am »
Training
FS 2x90, 1x100, 1x107.5, 3x112.5, 5Fx105, 5x100, 5x97
HBBS 3x90, 2x97.5, 2x6x100, 8x95 (PR)
BP 6x50, 6x60, 6x70, 7x80 (=PR), 8x77.5 (PR)

FS notes:
Slowly getting back into the groove but still a way to go. I was gonna do another set but I decided I would rather get my BS sets in than do more FS and then not be able to do a good BS session.

BS notes:
Got to 100kg, now will take 2kg jumps on the 6s. 8s will be 2kg as well, except if 1kg over a 5kg multiple. Also will try go for 9 reps next time. This way I am closer to getting 10 reps than if I keep doing 8s. My goal is 110kg for 10 reps which is around a 150kg calculated max, kinda where I need to be for a double bodyweight once i've finished cutting.

BP notes:
Pretty sure I could have got 8 reps on that 80kg set - but I didn't have a spotter and didn't wanna risk getting pinned so I racked it. Still got a PR anyway the following set albeit 2.5kg lighter.
Total squat volume today is over 40 reps, which is a decent amount of volume. Hopefully this will trigger some progress back into pr territory. Total bench volume is 33 reps. Good pump. Hopefully will get the 6x85 PR on friday.

743
Progress Journals & Experimental Routines / chasing athleticism -- W1D3
« on: July 05, 2013, 11:54:50 am »
Training
FS 4x60, 3x90, 2x102.5, 1x112.5, 3Fx115, 0x127.5, 0x122.5, 1x112.5, 3Fx107.5
BP 4x85, 8x60
HBBS 5x60, 3x90, 6x95, 6x97.5, 8x92.5 (PR)
CU 2x5x86

FS notes:
Another disappointing FS session. Was happy with form and what not, just failing too many sets man. Might take a reset next week and work back towards PR weights.

BS notes:
Ok so this is the one lift which is going well for me right now. I am able to backsquat discomfort free and am currently using it properly (for higher reps) the way it's supposed to be done. Have to be patient and build up the volume/reps, mastering the lift before chasing big weights. Once my form is solid, my technique automatic, i'll pile on the plates. I reckon when I had a 130 FS I probably had a 145kg or so raw/belt free backsquat in me - unrealised of course because at the time I was focusing on FS and doing BS as an afterthought (6x117.5kg was my best HBBS this year). The really nice thing about backsquatting is what I keep coming back to every time I start doing them is how good a leg exercise it is. It feels like the entire weight is on my legs and to get the bar up, i have to use my quads. I never get that with front squats, i guess because i got so good at using my glutes and hamstrings at doing front squats that my quads were never isolated the way backsquat does. It might also have to do with depth because my FS are deep which get more muscles involved whereas backsquat depth cuts off at a point where the brunt of the work is handled by quads.

744
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 05, 2013, 07:36:52 am »
Mutumb000 - Lol, evidently we won the genetic lottery stakes. But at least you've got athleticism to make up for it! Having said that I think you're way below your genetic potential. From memory your diet is pretty suboptimal so I wouldn't be suprised if you can put on loads of mass when you your training and diet converge on optimality.

I practiced shooting today. Had been planning it for a long time, finally had a chance to get down to the court and test out my fixes. It turns out I am capable of shooting a technically acceptable jumpshot. I should have been shooting like this all along, I just never learnt the proper mechanics til now. If I had played basketball formally when younger, I would have been coached the correct the technique from the start. But until I saw the horrors on video in my latter 20s, I had no idea I had bad mechanics. Just one session in and my mechanics have been cleaned up a good deal. Still have room for improvement though. Makes me think. So many things I've tried to learn on my own, only to spend much time later fixing things because of poor technique. I think if I were to do it again, I would have learnt properly in the first place via a coach or rigorous dedication to technique. I regret learning from the source I had, which encouraged adding weight even with shit form. I should have perfected technique before adding any weight. I think the self coaching method when it comes to sport/lifting has been a complete failure because of the way I went about it.

I am using a top down approach to fixing my form. I see now my legs are all over the place, so I will probably address that next time.

 

745
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 05, 2013, 02:02:17 am »
I refuse to believe you have smaller legs than me. I'm probably measuring wrong. You're a rugby player, they have huge thighs! My calves are 14-14.5" atm, but when I play basketball they go up closer to 15". Would love to have 17" arms and calves haha.

Vag lol. The plan was to get down to 8% bodyfat, get real strong at that point while being a lightweight. And then do a traditional bulk to gain some mass. I just never finished the job. After dieting down to 10% or so (probably 11-13% in reality), i got tired of cutting. I keep meaning to start, but i can't even get thru 1 day of dieting these days. Seems my discipline has gone down the drain.

Honestly I think the only way I could add another even 1" to my arms/legs would be to start juicing. At which point i'm going to be pissed off with myself for not starting that sooner because I could have achieved decent gains much easier/quicker and spend my time doing other things instead!

746
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 03, 2013, 10:25:03 pm »
Visually. Measures as 23" - which is where they've always been. Wonder if there is a way to add 2" thickness to my legs and what that would do for my lifts. If only there was a way.

747
Progress Journals & Experimental Routines / chasing athleticism -- W1D2
« on: July 03, 2013, 10:41:01 am »
Training
FS 1x107.5, 3x105, 5x97.5
OHP 5x50, 2x60, 2x62.5, 3x60, 4x57.5

Stimulants: None

FS notes:
Form was ok, depth was good.

OHP notes:
Last OHP session was 3 weeks ago, wasn't sure if to go all in or be conservative. Kind of went half way. Working towards 3-5x65. 
Seems like my legs have blown up lately. They seem much bigger but I dunno if it's that's a local or a global maximum.

748
Progress Journals & Experimental Routines / chasing athleticism -- W1D1
« on: July 01, 2013, 10:40:40 am »
Training
FS 3Fx113, 1x110, 5x97.5, 2x5x95
HBBS 6x85, 5x87.5, 6x60 (paused)
BP 5x85, 5x80, 6x77.5

FS notes:
The 95s were nice and deep and pretty. Not so much for the rest. I will work up from here, maintaining depth & form.

BS notes:
Hips healthy now, re-initiated backsquatting.

BP notes:
I didn't wanna court failure so didn't go for the 6th rep PR - will go for it on friday though, my brother will be over to spot me on the weekend. Actually no he wont, just remembered. But i'll arrange someone else i guess.
Fresh start in July. When training is good, I find it easy to stay true to my diet, so now i feel good about my chances for the week after a decent first session. I am hoping to work my heavy triple on the front squat up to 117 or so by friday. BP pr on friday (~99kg max) and backsquat will go up 2.5kg each time.

749
Progress Journals & Experimental Routines / chasing athleticism
« on: June 28, 2013, 08:12:28 am »
Training
FS 5x20, 5x40, 4x60, 3x90, 2x102.5, 1x112.5, 2x115, 0x120, 2Fx110, 5Fx100
BP 6x20, 6x50, 5x60, 3x70, 2x80, 1x85

I never log my warmups but since my workouts these days are basically just warmup weights, I guess that's what i shud log lol. This is about the point where people disappear from the logging subforum but i'll keep logging even if it's just baby weights now.

I am annoyed that I couldn't bench properly today. I tried benching inside the rack but the combo of pin heights just didn't work and i can't use the spotting bars for this shit. So i'm back outside the rack but without a spotter. I'm going to try rig up a spotting thing tonight, see what I can find at the hardware shop.

Losing motivation. Getting really fat, still broken/injured this week.

750
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 26, 2013, 02:55:20 am »
Quote from: LanceSTS on June 24, 2013, 04:42:50 am
Good goal, also very doable IF you cut out that manic depressive phase you keep hitting right after you do something good in your training.   Increasing the frequency of front squat, which for you might simply mean replacing back squat with front squat.  Looks like most of your pains have come after back squats anyhow, so no need to keep messing with something less specific to your goals. 

 Getting to 2x bw front squat will do much more for your athleticism than anything youll gain from back squatting regardless.

Sorry i've been a bit emo lately. haha. Good advice. I tried the lower back band stretch you recommended to atozo, bc i've got back problems too. today my glutes are domming in a new place than usual. even while doing the stretch i was getting a great burn. good stuff. think i'll keep doing it. one side of my body was really struggling. might be addressing my degeneracy somehow?

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