Adarq.org

Usual doms in legs. But also doms in lats. delts, and biceps. I have to wonder if squatting FS & BS encompasses a full body workout in itself - including upper body. The pump in my arms suggests so..

I wouldn't do it exactly as written.

I'd like to start with heavy FS 2x5.
Followed by medium-heavy BS 2x5.
Finish with backoff sets of light BS 4x6 (start with 4x6x70kg and add 2.5kg each time)

Total volume: 44 reps.

Why volume? Because I can do it with perfect form. Can correct my imbalance where my right leg is weaker causing it to rotate in out of the bottom on heavier sets.

This is kinda incredible so i'm going to log it. Woke up feeling really refreshed, no aches, no pains no DOMS. I usually have sore knees at the least. And my right hamstring always hurts pretty much all the time.

Wonder what I did differently yesterday which made recovery so good overnight. Mystery to me. Usually i'd be struggling to get out of bed on monday. Maybe i've just become adapted to basketball now.

For the record I had a small bite to eat before training. 2 icecream cones from mcdonalds on the way home from training. And I didn't drink any water during basketball even though it was a hot 38C or whatever it was yesterday. Came home had a lot of water. Felt really nauseous for some reason, needed more carbs I guessed. Had usual dinner of chicken, roti, a mango, and a protein shake. And big bowl of icecream before bed.

Even my injury feels ok but yet I was worried because driving home it hurt to hold the steering wheel with my right hand (while im eating my icecream lol).

Maybe the longer sprints I did on friday helped strengthen my legs up or something. I have no idea, but i'll take it..

I disagree with whoever said Kingfish's squat looks more like a LBBS.

I didn't say that though. According to my heuristic of squats, I said Kings HBBS is more PC dominant compared to LBSS' LBBS which is leg dominant. And I gave my reasoning why I think they look that way.

LBSS's LBBS looks very much like a LBBS because the following are happening:
1. Knees are behind toes
2. Hips are behind center of mass
3. hips thrust forward at end

You lost me on point 1. Yeah you can tell a few things about knee position relative to toes, but not really. I've experimented with both HBBS, LBBS and FS and knee position at the end of the movement doesn't vary very much. Yes there is a difference but it depends on depth more than anything else. If you control for depth I think knee position is fairly similar. But I don't think is a very useful thing to debate - what you want is an athletic squat. And that's not necessarily ONLY a HBBS. Some LBBS can be said to be athletic (like our LBSS). You can argue that every HBBS is by defn an athletic squat - and I'd be okay with that. Hatfield goes into a fair amount of detail on the matter of the athletic squat.

Kingfish's squat has his knees go over his toes as already mentioned, and there is no hip thrusting action; instead his knees travel backwards at the end as is typical of a quadnation squat and it looks like a normal HBBS to me.

This is highly individual, i disagree with this analysis on principle.

Update on injury:

Good training session today after the week off for healing.

Thank you so much Lance for the guidance as usual, you're a legend. I'm so fortunate that you advised me to watch the upper body work. Left to my own devices i definitely would have done some upper work by now and disturbed healing. But front squatting is fine, so i'll be focusing even more on them than I usually do. Want to end feb sub 75kg while squatting 105 or more for 5 reps.

Todday: Longer sprints were awesome. I felt better and better each one I did. So much so, it feels like i'm perfectly healed now! But I will still avoid upper work til next week. And I didn't dare do any jumps or shooting. I figure I'll make sure i'm fully healed first. It shouldn't take too long. But yea i'm all in with T0dday's plan of doing longer sprints to bridge my body comp & athleticism gap. I'm a little skeptical to start with because everything I know about this bodycomp stuff comes from Kyle Macdowell and he's never really talked up track work for aesthetics. He actually forbids sprints because  he says it means you have shitty leg sessions in the gym. But i'll give it a try anyway.

Also quick shotout to coges, thanks for putting me onto Anthony's stuff again. I discovered it last year but it's timely rediscovering it again now when I'm getting myself ready for basketball.

Re basketball team:  I had some bad news earlier, our point guard flaked and he's dropped out. Which would leave my team completely dead in the water. But fuck him - i've got way better court vision and passing ability than him anyway - i'll work hard on my dribble and passing and play PG - it's always been my dream anyway. I just need to prove it to everyone else that I can get the job done and well.

TLDR: I need to improve my conditioning and athleticism via a heavy diet of front squats + 60-120m sprints for the next 42 days while getting myself quickly into basketball shape for the tournament i'm counting down to.  Priority is to heal from injury, regain my lifts to where they were and then become athletic before the deadline.

"I tried chocolate icecream last night and it was good but I also really like strawberry. Which one should I switch to?"

I hear you lance, i'll stay away from the chinups & presses. Idgaf about that stuff, the thing which is killing me is knowing my legs will get weak and deconditioned while im injured. I dont know when it's safe to jump back in into training. It will be a week since I last squatted this coming friday (its wed night now). I'm going to try get in a light workout on friday, if it's pain free, i'll add a bit of weight. Then rest the weekend. Hopefully by monday i'll be good to train normally.

So my plan is to rest thurs, light front squats friday. Then rest the weekend. Have bball training this weekend but ill not be participating this week.

I guess after training hard for the last 12 months or so, this is the first week off i've had. and my knees are happy everything feels good and rested. It might even do me good. I hope I dont get too fat though from being inactive. Just this bitch off an injury is hard to train around, everything bothers it, anything physical and it hurts to breathe etc. I can train around it, it just means it wont then heal.

Anyway, lets see how it goes. Today it felt real good. Yesterday was bad, pain thruout the day. If only I had rested the weekend i bet i'd be all healed up by now. Resuming the diet tomorrow also.

Todday i'm sold, i'll do longer sprints. Thanks for the advice appreciate it.