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not massively high, but high enough to get under if i could front squat 140 back up. see i was the exact opposite, lots of hip hinging and neglected squats, hence my ridiculous power clean to full clean/deadlift to squat ratio! i am truly blessed with bars at my gym, a commercial gym with 8 elieko bars..ridiculous.

but yeah, no doubt you'll see massive carry over athletically from cleans and deads..especially if you already have that leg strength base from squats!

yes very weird! 140kg is a strong front squat! whats your max?!

cleans, especially power are massively mental..i twice made 10kg jumps in my pr in one session, clearly didn't gain that much strength in a week. you may find you hit 90 then 100 the session after!

and yeah, im hoping my squatting will improve my dead even without deadlifting as my intital leg drive off the floor limits that!

yes very weird! 140kg is a strong front squat! whats your max?!

That was when i was heavier, 15kg more than I am right now.  im not at that (absolute) strength level at the mo. But i prob had about a 150kg in me, i did an easy 145kg FS as a warmup to backsquatting 170kg at that time and it wasn't a grindy max. 

cleans, especially power are massively mental..i twice made 10kg jumps in my pr in one session, clearly didn't gain that much strength in a week. you may find you hit 90 then 100 the session after!

Interesting. It kinda gels with my experience. I was failing i think 75kg  and once i got it, in the same workout I put up an easy 77.5kg. Today signed up to a gym thing, will try to get in there 1x a week and do cleans with a good bar. Should help a lot from here! excited.

Actually found deadlifts from friday affected my legs a lot today i didn't have enough leg strength for my usual heavy/hard squat session. So i might have to move deads up to squat day to prevent that again.

I want to train my drop step to become faster, powerful and more explosive. Ideas? Looking for programming, technique, how to measure progress, how to improve etc. Any thoughts at all, actually. I want to be able to do game time drop step dunks. I can do them in practice pretty good but i need to be a lot faster to do them live.

Good ideas LBSS. I'll practice today. Does a total of about 18 reps per side sound right? Thinking 3x6.

One thing im wondering about is how to deal with the defender. It's totally easy to do it without one but with one there, how do you get them off guard or get around them or bump them off their balance before finishing with a dunk. If they can keep up and stay between me and the rim, i would have to dunk over the defender and if it's a big guy, that's not gonna be a good idea cause im not that heavy/strong/quick to finsih with that much contact.

Dunks ~ 20
Basketball game

Dunk notes:
Kinda average dunks, nothing amazing. I didn't have time to lift so i just shot around a bit before the game and did some dunks. Wanted to will myself to a windmill. I wasnt even close. It's depressing to me that at 31 this is probably as athletic as i'll ever be and if im not able to do it now, it's probably never going to happen

Basketball game notes:
Good game but a loss. I shut down their main scorer - he dropped 25 on us last time. I held him to 0 for most of the first half, and he finally got his first point, a freethrow when i sat out. But we lost. Im kinda over it though, this was the big chance to prove we belonged in this comp. We are still through to the semis, but we play the top seeded team and im expecting a loss. If we had won, we would have had a rematch with our arch-competitor - but ofc we cheated ourself out of a chance to play them in the semis after they beat us last week.  Not to dwell though, im pretty annoyed with today. Didn't help i lost my contact lense while rebounding for a team mate during warmups cause someone hit me in the face lol. It was one of those days. Playing half blind while being left eye dominant didn't really help me excel the way i'd hoped.

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oh well, got a (2nd) date tomorrow morning. I hope i dont mess that up too. Did okay in the first one on the weekend but i was stressed af. lets see.

As far as reps in drills for basketball....dont count them. Just keep going until it feels fluid or until you're a little tired, then rest. The only time ive ever seen anyone 'good' counting reps on a drill they were counting makes...on step back 3s. Just my .02.

Sold on the lots of submax reps. Will do it Also spinning on the defender pinning him with your elbows on the catch to the entry pass into into post. Can't wait to try that one out..

Mate you can certainly be more athletic after age 31. I was more athletic at 33 than at 31. Now that I'm 34 it's all downhill though 

Maybe im just comparing to my late 20s when it seemed like it was a lot easier to make gains. I'm not seeing much improvement now, maybe just happy to reach previous levels but as far as surpassing them, not really happening.

As far as reps in drills for basketball....dont count them. Just keep going until it feels fluid or until you're a little tired, then rest. The only time ive ever seen anyone 'good' counting reps on a drill they were counting makes...on step back 3s. Just my .02.

That's a good point.  Keep quality up. Sometimes get in the trap of thinking quantity is the goal. Thats kind of self defeating cause you learn to hate it, instead of looking forward to improving yourself.

Btw, good luck with your date. Hope it went well.

Thanks. it went okay but I made a few mistakes that are probably going to prevent things going further..

Vag I had no idea you were older than me! That's news to me. I thought you were like 32-33. I reckon im gonna get close to getting to that 2xbw this summer. I hit 145kg with a belt and since then i'm stronger, so maybe its gone up to 150kg now - but im also lighter. 160 @80kg is on the cards if i can keep myself on track. Life is getting in the way though. I've got a lot of other things on my mind so training isn't taking a priority at the mo.