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my envy, it knows no bounds. two-handed tomahawk off a couple of steps.

Thanks bud! It's tantalising to think i could be a bit more athletic just by wearing better shoes, not being dead from fasted walking/running etc, not to mention being on a chronic caloric deficit and a bit lighter and use a grippier slightly smaller ball. And more importantly a heck lot stronger via RDL+HTs+2xBW-BS!! I can't wait for Day 21 .. shud be in lifetime PR territory for athleticism!

 

Wow.... standing dunk.  I dont understand it.  I can do all the other dunks.  I caught oops w 40lbs vest and belt added (be 250)... took it off...  i am still a good 6 inches from standing dunk.  I do not understand how you make that look easy..  i swear its impossible!

go.
get.
it.

 

Wow.... standing dunk.  I dont understand it.  I can do all the other dunks.  I caught oops w 40lbs vest and belt added (be 250)... took it off...  i am still a good 6 inches from standing dunk.  I do not understand how you make that look easy..  i swear its impossible!

Thanks both! I think weighted dunking is a game changer for me. I've cut to low bodyweight before but I lose somethign in doing so, probably the strength component to dunking going from heavier -> lighter means each dunk is less challenging to the body in terms of strength and power. Dunks got quicker and submax-ier but that was it -- just easier, not higher -- wasn't jumping out of the gym by any means.

Now with with weighted dunking in addition to cutting i'm getting lighter but not just maintaining my strength with the weighted vest but actually increasing it since i'm going into each dunking workout weighing more, it may lead to even more pronounced athletic improvement. It remains to be seen how this plays out when i've reached my goal weight (both in morning bodyweight AND weighted bodyweight) by end of cycle. Lets watch and see!!

TBH weighted dunking AND hip thrusts AND RDLs are the most exciting thing in my training in a long time. These things are actually improving WHILE cutting which is something ive never been able to do with squats to any meaningful way. Squats go down on a cut but these other things for me are somehow improving, promise some tantalising athletic gains to come. In theory squats should be enough but in practice unless i'm consistently squatting heavy, hard to do while cutting, my (PC & dunking) strength goes down. Now i'm not limited by my squat mid-cut, i can actually work on strength (PC & dunking) outside squats which is a game changer indeed. I can't wait to see how I perform in the tournament. Hopeful.

BW: 75.2kg / 165.79lb

Decent post refeed spike ^ .. ! And ah yes, familiar post-squats soreness .. how i missed ya. Going to do some decent squat volume and then taper off closer to the comp for gainz.

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I reviewed video of the weighted dunking from last night and im not sure if i wanna give up on the heavier version .. it looks a lot better than it felt. May find a compromise, one workout with +10-15% volume, 1 workout with less volume of ~+25% and of course the bodyweight dunks after each? That should cover all the bases. It's purely ego which compels me to chase a 100kg dunk if i'm honest, im not convinced it will actually help me become a better athlete tbh.

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Next squat workout might be work up to a heavy single PR and then do 4x3x125kg. That should be challenging but progressive. Of course i may not be recovered enough for that by tmr so may do a light workout instead. Will play it by feel.

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In general i do want to taper off volume .. esp on upper body exercises .. but i do also wanna look like i lift, which are competing goals. have to find some decent middle ground there.

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Interesting DOMS post my first full court game since last year -- anterior muscles of the lower leg .. i guess that comes from constantly slowing down and decelerating? That's the part i haven't covered in training when i run on the TM or do sprint intervals .. there is no training the deceleration aspect of basketball. So i'm glad i played that game cause it gave me valuable knowledge feedback on improving my training from here on. But the shitty thing is im not sure i'll be able to train well tmr cause ligaments & tendons recover slow.

Anyway this explains why basketball conditioning training involves so called suicides. It always seemed dumb to me but it covers the deceleration part well. So will add that from here on. I don't think my fitness is that bad honestly, I just need to augment it with more specific basketball work. I'm also thinking it might help to use the weight vest when i run the suicides, cause it will be make it more psychologically tenable to me cause I loathe basketball drills and think basketball training is invented by and for dumb ppl in a cargo cult fashion.

Funny how i thought just training my fitness/conditioning/energy system/ was enough to be "fit" -- i had overlooked fully half of basketball conditioning which is the slowing down efficiently part. All good, still have 2 weeks to get this done. 

I am increasing calories too but will try to keep each day a deficit to achieve a recomp affect. As long as protein intake is high (200-250g) i shud be able to +muscle and -adipose. Let's see how it goes, into the last half of the peaking phase. One thought i had today is to temper my addiction to lifting .. it should give me a performance boost to lay off lifting if i can convince myself to (hard though).

Quote from: maxent on March 09, 2016, 03:28:28 am

why cant i dunk during games? my fitness wasnt bad but i just run out of juice and i cant do ME type movements like dunks in that state.

A questions for the ages. Maybe it is basketball conditioning that allows for these ME movements during a game situation. It's one that's largely escaped me. May be a slight mental hurdle as well. I know I jump far higher when not thinking about dunking than when thinking about dunking.

Btw, where is your tournament?

Lol .. must be one of the most embarrassing moments when you get rimchecked while wide open for a dunk you'd never miss if not for being fatigued! I think we're on the right track that its a conditioning thing .. more specifically energy system related .. we'd never normally be in that state when dunking in training (at least i wouldn't)? or if you were in that state you wouldn't bother trying to dunk cause you know it would be a losing proposition and yet in a game you can't pick and choose what opportunities you will get to dunk, so when you get one and you're not able to take advantage it feels pretty devastating.  After the game was over and i sat down for some minutes i went to the rim and did some dunks which told me it was a fatigue thing but hten i also missed a dunk straight after. It was pretty humiliating. It's in Brisbane.

BS 1x134.5 (LPR; 1.787xBW PR), 6x2x122.5(LPR)
BCR 8x140, 10x190, 10x200 (LPR)
Depth Jump 3x7x20"

RDL 6x162.5(PR), 8x170(PR)
BHT 8x162.5 (PR)

BW: 75.25kg / 165.9lb

OHP 8x3x60 (LPR vol)

WCU 3x100, 3x3x99
LPD 2x8x47.5
CROW 2x10x47.5
CURL 8x40, 8x37.5, 8x35