Adarq.org

Quote from: maxent on August 14, 2016, 03:46:57 am

Quote from: adarqui on August 14, 2016, 12:24:56 am

ya I imagine that is good for 12" arms.. my biceps are probably ~12", they are weak af.

obviously im not gna be doing 60kg curls with 12" arms haha .. they're gna be cheat curls .. but i did worksets of 55kg last wk and next workout im going for 57.5kg worksets. 60kg is just around the corner. Once ive mastered it for cheat curls .. i can prob do strict ones with say 50kg. And cheat curling 70kg prob get me to strict curl 60kg. I'm just being honest here .. the idea is when im doing strict 60kg curls i will prob get close to 15" and over which would be amazing

ah..

3" to your bicep would be alot of MEAT.

that's one thing we never see people talk about here.. one plate curls and such. 135 lb. that's pretty damn beast. not many people into grip training. I used to love grip training (before dunking). Had CoC grippers, nails, sledge hammers, and I have a farmer's walk implements, 2" and 3" thick bar. lmao.

i focused on curls at one point, did 'safe singles' and cheat variations.. really helped. but i'd get that crazy wrist pain on occasion, feels like shin splints in your wrists. absolutely hated that.

Yeah, getting your arms to grow w curls and cheat curls is sooo hard especially when your remaining as light as entropy is.  Shoot even when you gain weight it's really hard to add inches to biceps... The bodybuilder formula seems to be massive calories and massive volume, both of which don't really make sense for a power athlete.  I feel like lower body hypertrophy is much easier to achieve while doing vert training even at lower body weight because of the natural volume one gets...  The only way I find to see any growth to the upper body without completely changing your training is to do semi explosive compound exercises.  My traps grew and stayed big from heavy power cleans.  I think heavy weighted close grip chins are a million times more effective than curls for an athlete who wants some arm mass...

Quote from: maxent on August 13, 2016, 03:56:15 am

BS 4x117.5, 2x122.5, 1Fx120, 3x6x102.5(LPR)
Sprint Intervals - 6x(20s on, 20s off; LPR; new exercise)
OHP 3x6x52.5(LPR)
LPD 3x8(LPR; reintro)
CROW 3x10(LPR; reintro)
WCU 4x91, 4x86, 4x80
Orange Band Resisted Bridge 3x12 (LPR; reintro)

BW: 78.4kg/172.8lb

Notes:
I wanted more than 4 on 117.5 but could only match last workouts LPR. It's too damn hard

Cool workout.  I would recommend you drop the LPD for ZFDs and do fewer sets of WCU and mix in PXQs.

lmfao.

Quote from: maxent on August 13, 2016, 10:51:06 pm

BW: 78.9kg /

Kinda did a refeed last night so that would explain the 'spike'. But I look leaner for what it's worth. So when i shed this water weight im prob closer to 77kg than i have been in a while.

Not as sore as i expected. I thought i'd be a zombie today haha. May go pickup But sometimes these doms creep up on ya through the day and over 48hrs so that may still happen.

I'm thinking ive got a nice mix of training going now. Have included all these new exercises and im hitting PC/quads/bball/jumping/upper body/explosive/etc. Am dialed in on nutrition too and sticking to my 2cbpd thing as well. The only change im making is cutting out fast food / processed food in the next week. Wanna get rid of this gross hourglass shape asap before season starts mid sept.

Watch this space! In the future i wanna do more including:
- shorter sprints with more recovery
- boudns and stuff and throws (to make t0ddday happy)

im on track to curl 60kg for worksets which is good news for my girly 12" arms! quads may just grow now with partial squats hitting them pretty good. recovering ground on PC as well. Want to be repping 200kg for RDLs and BHTs. Squats are fucking embarassing right now but im convinced im on the right track with doing lots more volume. backoff sets of 6x6 for a start then i need to be using that amount of volume with heavier weight 120-130kg instead of ~100

Lol thanks for the mention!  But when you say season is starting I'm not sure if I'd recommend adding much bounding at this point... I mean I don't know what season is... If it's once a week games or something or practice and games multiple times a week... If it's the latter... I'd focus on keeping non basketball work to be pretty low impact... It sounds like your getting pretty good at basketball and from what you post this seems to be a big priority - I wouldn't want you to sabotage that...

I think i will be playing 1x a week but possibly 2x if i keep playing with my current team (not sure .. it's pretty bad lol). We'll see. And yeah practice 1x a week on top. It's a long season, 15wks .. so if it turns out we are a shit team i may not take it that seriously but i am hoping it will be decent because it's prob the best competition ive played in .. so that's exciting. I need to do a lot of work though, get in shape, work on my skills... not much time left (mid sept).

Quote from: T0ddday on August 14, 2016, 05:08:51 pm

Quote from: maxent on August 13, 2016, 10:51:06 pm

BW: 78.9kg /

Kinda did a refeed last night so that would explain the 'spike'. But I look leaner for what it's worth. So when i shed this water weight im prob closer to 77kg than i have been in a while.

Not as sore as i expected. I thought i'd be a zombie today haha. May go pickup But sometimes these doms creep up on ya through the day and over 48hrs so that may still happen.

I'm thinking ive got a nice mix of training going now. Have included all these new exercises and im hitting PC/quads/bball/jumping/upper body/explosive/etc. Am dialed in on nutrition too and sticking to my 2cbpd thing as well. The only change im making is cutting out fast food / processed food in the next week. Wanna get rid of this gross hourglass shape asap before season starts mid sept.

Watch this space! In the future i wanna do more including:
- shorter sprints with more recovery
- boudns and stuff and throws (to make t0ddday happy)

im on track to curl 60kg for worksets which is good news for my girly 12" arms! quads may just grow now with partial squats hitting them pretty good. recovering ground on PC as well. Want to be repping 200kg for RDLs and BHTs. Squats are fucking embarassing right now but im convinced im on the right track with doing lots more volume. backoff sets of 6x6 for a start then i need to be using that amount of volume with heavier weight 120-130kg instead of ~100

Lol thanks for the mention!  But when you say season is starting I'm not sure if I'd recommend adding much bounding at this point... I mean I don't know what season is... If it's once a week games or something or practice and games multiple times a week... If it's the latter... I'd focus on keeping non basketball work to be pretty low impact... It sounds like your getting pretty good at basketball and from what you post this seems to be a big priority - I wouldn't want you to sabotage that...

I think i will be playing 1x a week but possibly 2x if i keep playing with my current team (not sure .. it's pretty bad lol). We'll see. And yeah practice 1x a week on top. It's a long season, 15wks .. so if it turns out we are a shit team i may not take it that seriously but i am hoping it will be decent because it's prob the best competition ive played in .. so that's exciting. I need to do a lot of work though, get in shape, work on my skills... not much time left (mid sept).

Yeah... If it is really intense then I wouldn't recommend adding much reactive work to your program especially if your going to insist on lifting heavy as well... Especially not for 15 weeks... Something like this would be best IMO:

2x a week games
1x a week practice
1x a week weights heavy
1x a week weights light
1x a week sprints
1-2x a week shoot around and basketball specific jumping

I mean considering a game is basically an intense workout... Your quickly at 5-6 workouts a week without an bounding in earnest... If you like bounding nothing wrong with utilizing it in your warmup and going submax (you will still get better doing this) but one thing you have to learn is priorities as an athlete.  You can't prioritize everything but you don't have to drop everything, you can continue to lift but you can put things on pause or maintenance... All good multifaceted athletes learn this.  In the long run this is key.  For example if your max squat is 405, you can keep a lot of strength getting in the gym a couple times a week and working up to an easy explosive 315-365 and still become the athlete you want to be... But you can't curse yourself for missing PR attempts of 410...  You can treat bounding like this as well...

The basic idea is that you have to warmup before you train so why not get better at something at the same time...  Say you want to do some vertical training or lifting or ball... You could jog and break a sweat and be ready... Or you could do a bunch of hops and high volume alternate leg plant jumps and then get into it...

Thank you. I will do submax jumping and bounding, better than nothing and probably better than trying to do too much or too little!

I wouldn't drop max jumping.  I would if your goal was simply basketball, but let's be honest your goal isn't truly to be the best basketball player that you can be - that might entail becoming mastering the comer three - your goal is to become the best dunking basketball player possible!

Games are great but to keep your bounce up I would prioritize over all things (even squats) your ME jumps during the season...  Games jumps are not truly ME. You could use submax double leg bounds and some single leg jumps (for example single leg jumps across the key) as part of your warmup for your vertical ME jumping sessions on a basketball court.  I wouldn't do submax single leg bounds on hardwood though... 

Get in at least one and maybe two jump sessions in per week.  Something like 20-30 vertical or one step jumps (can be dunks) and 10-20 max approach jumps in.  Don't do all of them as dunks because you want to increase your max leap without a ball to push up your ceiling..  You could for example do head to rim or head to backboard attempts if their isn't a hard to reach object available in the gym...

As far as submax single leg bounds - use them as part of your warmup IFF you make it to a track or field for some sprint work.  For you I would prioritize alternate leg bounds here.  Remember short max sprints are still somewhat submax for you - but long sprints need to be slow to keep them useful for recovery rather than detrimental...

You have the right idea.  Just remember for your goals, when your in bball season and work capacity is limited due to gameplay your priority list should always include ME vertical jumps, followed by maintenance weight training, followed by recovery runs and sprints. 

BS 6x110, 2x6x107.5, 6x105
BP 4Fx79.5(LPR), 5Fx78.5(LPR), 5x77.5, 6x72.5

RDL 8x130(LPR), 4x140(LPR), 8x140(LPR; hook)
BHT 8x140(LPR), 8x147.5(LPR)
CURL 3x6x57.5(PR)

BW: 78.4kg

Notes:
Next squat volume workout (on saturday) i want to try for 2x6x110 and 3x107.5kg. Then i can tackle 6x6x110kg the following week.

Quote from: maxent on August 15, 2016, 09:46:18 am

Watched olympics tonight... saw some 200m heats .. holy moly are these some beautifully built human specimens. I couldnt stand watching olympics before, too much shitty swimming .. but finally saw real olympians and it was impressive af. those massive legs .. and that's on the females lol. how. i want that. time to do some squats ;(

i ate 1 shake for meal 1. and for dinner i had 250g of chicken breast, 1 shake, and 500g of khichri which is a rice/lentil dish .. delicious but i have no idea about the macros... oh well doesnt matter

That's the thing that's 1000x better about being a sprinter than a basketball player...

Your female counterparts are beautiful and much more capable training partners!  Helps that their isn't a different sized ball.

lol .. i just flipped over from watching the australian women's basketball game to watch 100m women's hurdle heats. and i love basketball .. and im sure watching women's basketball is pleasing in a technical sense but idk but wud rather watch impressive athletes instead .. i know the aussie team has some kind of savant who is scoring 50pts in games or something but whatevs. it's amazing to me that these girls are running 12.xs times in hurdles when most ppl cudnt run 12s without the hurdles!!