Adarq.org

RVJs: 26" (Jan 2012), 31" (17 Aug 2012)
SVJs: 23" (Jan 2012), 30" (24 Aug)
Sprint 30m times: >5s (Jan 2012), < 5s (1st Oct)

SVJ dunk (1 hand) - 22 Dec 2012

sup man, why did you choose the nick 'entropy'? curious..

every time i read your nick, i picture myself banging on my keyboard & if i had a mouse, wiggling it around like crazy.. to improve the entropy pool for /dev/random when generating RSA keys.

wut.

pc man.

Yeh you're probably around 19-20% bf than. No point in really getting a dexa. With waist measurements I don't think it really matters where you measure your waist as long as you consistently measure it in the same place and at the same time. E.g you measure your waist relaxed 1 inch above the naval as soon as you wake up that's the way you measure it for all times in the future.

I woke up at 84.1kg which was close to 84kg, my goal for April. It was a tough slog towards the end but I've dialled in nutrition and training.

Training (off day)
2x lap around football field jog
rest
1x lap football field

I wanted to try out my new running shoes but they bothered my ankle so i put them away and used my normal rubber ones which aren't that great but they don't disturb my ankle.

Then practiced ball handling in the parking lot, then shot hoops. Took around 80 shots, hit 50 odd (wait this sounds wrong, i should have shot way more than 80 to make 50 cos i'm not a great shooter.. dunno). Anyway, i am starting to find a groove with my jumpshot, it's almost there just need more practice.

nervous about the game tomorrow, we're playing the top ranked team in the contest, and we are closer to the bottom. would be crazy to win though.
 
Bodyweight: 84.1kg (May goal 81-81.5kg)

Just got back from the game. My team held our own in the first half, i was pretty surprised how well we were playing. But it was a blowout loss in the end. But i'm mostly annoyed with myself. I got plenty of looks, just couldn't score. Driving, I was easily shaking off defenders right and left with quickness only to end up missing easy shots. Then I would pull down my own board over and over, but i missed again and again. Before finally they'd tap it away and i'd be left there scoreless. I'm doubly annoyed with my conditioning, I run up and down with the fastest guys, but in general lapse back into slowly conserving energy cos i'm unfit and can't play a full game at full steam. In the past when I played seriously i was very light (~75kg) and I could run all day, but now i'm not as fit and much heavier.

So need to figure out a way to improve conditioning, that needs to be priority #1 from here. I'm gonna try simulate game conditions when running up and down 40m. I figure if I can do that for 10 minutes straight without a break then i'm fit enough? We'll see. And figure out why my shot deserts me gametime. At practice i've got a nice smooth release and I can hit them but it all goes out of the window during games.

sleep 4/10, diet 3/10 (still cutting hard), freshness 6/10. Next week i'm gonna aim for better sleep and freshness. Ankle is 6/10.

Gonna eat dinner and hit the gym..

Training
Bench Press 3x6 72.5kg
Back Squat 3x6 90 kg
Deadlift 1x5 90kg (Tekniq steroids haven't started working yet .. but i'm getting closer..)
Chinup 3x5 BW=85.6kg
Hanging Leg raises 15, 10 (abz fatigued might stop there)
BB Curl 2x10 35kg

All done! tired, gonna get some sleep now.
 

I practice mainly alone outdoors. Not ideal. When I do get to practice with others, I can still hit shots in their face but gametime I miss wide open jumpers. My muscles just lock up and dont shoot normally, if that makes sense.. I even miss layups and shit. I need to calm down more, I can easily play better in a better mental state. I get what you mean though, it's probably a matter of being more gamelike during practices, will try to get more realistic practise in.

Btw no more daily weighings, cos I get obsessive and it just leads to extra stress. So from now on, bodyweight measurements are taken on dates ending in 1. So in a month i'll take 3 measurements, if the last day of the month is 31, then i'll skip it and take it on the first of the following month. The next scheduled weighin is on the 11th of the month.

Training
BP 3x5 77.5kg
BS 3x5 100kg
Hang Clean 1x3 65kg (i did more sets but that was my top/last one)
Deadlift 1x5 100kg (getting closer to good form)

Off to play pickup ball now, and before bed i'll squeeze in chins and curls. My form on the backsquat wasn't perfect, I wanted it to be. Cleans are starting to look real preedy tho.

yea and the chinups and curls aren't happening, i can barely move now post balling..

Played pickup ball for ~3 hrs, only lost one game I think, so spend most of the time on the court. Bah, i'm spent now. i tried to run around at a fast pace to simulate game conditions.. but honestly I don't feel like this < 1/2 court stuff makes any difference in practice. Ah well it was fun at least. I worked on my finger rolls when driving hard inside and was making them pretty easily. hopefully i can do that in games too.

blah, too fatigued now. need to chill out and relax, unwind. had a nice long hot shower and washed my hair.. lol.. now i just i want to sit bak and watch playoff games but the torrent files are too big/too high quality and they dont load properly on the ps3. it just refuses to play them.. fucking useless.. i miss being able to watch games on youtube but the nba got the channels banned just before playoffs..

How often are you squatting?

If your squat is stagnating, it can be that you are over-trained/not fully recovered.  Make sure your squatting days, the day before you get enough sleep/eat well/ and rest or just light stuff for your lower body.  Nothing CNS intensive the day before, unless you are well adapted.  For me personally, I COMPLETELY rest before my lower body day, cuz without a fresh CNS, I can't squat for shit.