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105x4 front squat...i'd be lucky to get 105 for a single these days

^ lol thanks guys much love <3

Training
FS 4.5x105, 3x95
BS 5x100, 5x95
DBOHP 5x22.5, 0x25, 8x20, 6x22.5 (PR? dunno)
TBDL 3x100, 1x120, 1x150 (PR but i'm a dickhead)
SVJx5, RVJx5

BW: ??

FS notes:
Didn't sleep well, was weak today. Didn't get the 5 rep 105kg pr. My mind wasn't there today. I'll get it next time fo sho.

BS notes:
I did the 2 sets I was scheduled to do, wanted 6, but didn't have it in me.

OHP notes:
couldnt get the 25kgs up ha ha, but yea ohp is weird like that. i can bust out 6 reps with 22.5kg and can't get a single one with 25. double u tea eff.

TBDL:
I had no plan today, let my ego lead me to trying a double bw dl, got it but form sucked. What was the point of that anyway? Oh and I did some high pulls (100x5 i think) because I read shaf talk about them on irongarm. As if that's a good reason to do something in the gym but there you have it.

Jump notes:
Yea the rims on the main court are definitely high. I finally landed a dunk on one, but it was a max effort, rvj kind of thing. Maybe i was just fatigued though but it tooke verything to land.

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I watched 2 full court basketball games after gym. I am getting the itch to play ball again.. but knowing me i'll get obsessed and then I will be trying to do a million things all at once and not being able to do any single one well. Basketball wires up my CNS like crazy, i get so excited just watching, it's 10x worse when i'm actually playing. But i should just keep my head down, do my front squats, do my cardio, acquire low bodyfat. Then when im done cutting, i'll play ball. Right? I can't be athletic if i'm weak and fat - so don't be a dickhead, just stick to the plan.

also i got into double digits.. will celebrate when i'm halfway there - only another 12.5 days to go.. what.

How come playing full court bball is detrimental to your training?  I didn't get the CNS part.

In my personal opinion and experience, not just full court but any even 3v3 pickup played for a long enough duration (1-3hrs). I suspect it's to do with being in poor physical shape (bodyfat > 12%, conditioning & fitness low to average). The constant stop start nature of basketball where you are either in acceleration or deceleration often, jumping, landing, changing direction combine to put a lot of stress on joints and the excitation of the CNS in particular due to the frequently occurring high intensity movements during play.  In addition to the regular stresses just described in competitive games you have also the extra adrenalin intensification of the nervous system from being in a charged competitive environment. Movements have to be max effort otherwise you'll be uncompetitive against the opponents.

If I were to play basketball now while being in a cut, while weight training and trying to progress my lifts i'd quickly find myself overtraining due to the factors described in the previous paragraph. During a high intensity RM set you might psyche yourself up and go all into a set that takes say 30 seconds to complete. In basketball that might be 30 minutes or more - which takes a greater toll on the CNS, somethign you don't want to do during a cut.

But suppose you're not dieting, you can improve recovery by eating more food (= sizeable caloric surplus) and this might allow you to play basketball and train hard in teh gym as well without running into overtraining problems. I can see that working in that specific case. But in a deficit while working hard to push up my lifts? Nope. It's just asking for injury and overtraining.

Training
FS 1x90, 1x100, 1x105, 1x110
BS 5x90, 5x95
DBBP 3x22.5, 3x27.5, 6x30 (PR), 8x27.5, 10x25
TBDL 3x100, 1x130, 3x145 (PR)
DIPZ 10xBW+7kg, 8xBW+12.5, 6xBW+15KG (all PRs - first time doing weighted dips, used dbs)
CU ~20-25 reps, from +12.5kg thru to BW - have got real weak on these on account of not doing them forever
RVJ x5

FS notes:
Well in hindsight doing that ego driven double bw trapbar dl last workout was a mistake. My lower back was fried, i couldn't front squat for shit, even my warmups were hard and shitty. So try to be smarter about these back exercises because the first priority is front squat, everything else is secondary. Fuck me.

BS notes:
A hot girl was waiting for me to finish squatting and I wasn't exactly going to set PRs today so I just did warmup weights and then told her I was done. I hate gyms, kind of like in that shakespeare poem

TBDL notes:
Yup back is getting strong very quickly. I pulled that 145kg triple with good form. Even decent form. If I keep up the tbdl work i can easily see me pulling in excess of 4 plates in a matter of weeks, it's just that good an exercise and i'm just that much of a newbie when it comes to back strength.. but .. the cost is having shitty front squat sessions which is untenable.. so i need to figure how to resolve this problem soon

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My 2 week gym trial comes to an end tomorrow. I have to decide whether to put down the money for gym membership or buy new gym gear (tarp bar, db handles, plates for db handles.. ). Will decide this weekend. Weather still sucks so I'd like to train in a gym til at least end of feb .. because i dont fancy sweating away at home.. but we'll see maybe i should just suck it up.

Well kind of came off the rails on my diet this past weekend. For the record I had

2xslice french toast
banana
1 bag of kitkats
1 big bag of doritos
about 1/2 kilo of mexican bread pudding
protein shake

But not going to cry over spilt milk. I think if I stick to my usual everyday diet i don't have any problems but the dominos starting falling when I had the french toast instead of my usual "healthy" breakfast and i lose control then and there and it just gathered momentum on its own

It's amazing how great my recovery is when i've eaten more food and slept well. Actually I think the reason I slept so well is because I ate well (=plentiful carbs from icecream -> amazing sleep). They're connected together. Yesterday I was annoyed about falling off the diet on the weekend so I went about business as usual while on my diet. Trained hard. Then decided to eat two bowls of icecream for dessert because I wanted to finish it so it wouldn't mindfuck me. I wake up feeling refreshed, no doms, no aches and pains. Feels good man.

I think in a way even though my bodyweight hasn't changed, my bodycomp has improved. Hard to prove though. And probably wrong so i'm not taking that idea too seriously.

But i'm really glad I've restarted cardio. I bet I could even eat a surplus and still lose bodyfat if I work hard on conditioning because of newbie conditioning gains. I have only scratched the surface, yesterday being my first aerobic session since september or something!

fwiw charlie francis was a big proponent of lower back strength as key to fast sprinting. i think it's in "speed trap" where he describes ben johnson's erector spinae as "the size of a man's forearm."

Thanks for sharing that - gives me further confidence I am on the right track. It may just be the thing which makes me buy a trap bar for my home gym. I'll try using a straight bar on friday for deadlifts but if my form isn't on then i'll stick to training exclusively with the trap bar which so far has allowed me to work my back hard while keeping my form decent.

I'm excited, I can't wait to become a good sprinter

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I was baffled how being strict on my diet for what it was (13 days straight?) the scale went nowhere. Which threw my motivation out of the window. But the scale (and tape measure) just conspired to defeat me because today i've looked at before and after pics and there is definitely a big change. I had some big changes in body weight today so that's why i'm updating now.

removed pics, try not to be a faggot entropy.. lol.

So i'm just going to ignore the scale and the tape measure now and stick to the plan. As long as I am compliant the results will come, even if they take time to show it. The body can confound your best efforts by concealing true fat loss thru water retention etc so it's not the most reliable judge of progress. It really sucks though when you put in 2 weeks of hard work and have nothing to show for it, but it's there, one just has to be patient.

Unexpected doms in forearms. Faint doms in lats. Inner thighs, glutes and hams.

2 days diet compliant now, onto the 3rd. Will string up perfect compliance for the remainder of January to get sub 75kg for sure.

Btw the tournament I was preparing for has been cancelled because 3 friends have bailed on the team which sucks because I was really looking forward to it. Especially returning to my beloved melbourne with my friends would have been a great deal of fun. Now I have to find another way to motivate myself to train hard. I might start playing with my old team again but I don't really want to do that either. May just give up on the idea of playing basketball even though i'm in the best shape of my life and it seems a waste of training.

<a href="http://www.youtube.com/watch?v=bCF225x1vLU" target="_blank">http://www.youtube.com/watch?v=bCF225x1vLU</a>