Adarq.org

BW: 90kg
Activity: 12.3
Misc:
Diet Compliance: 51/51(PR)
Mobility: T
Skill work: T

2 hours Bball training (pretty good!)

BS 2x150, 1x150
Band Resisted Goblet squat
fked around with some BSS squats (using a kb i dont know if i hold it right, ie in the right hand etc)

BW: 88.7kg
Activity: 5
Misc: n/a
Diet Compliance: 52/52(PR)
Mobility: T
Skill work: F

Legit rest. Need it.

Quote from: maxent on November 26, 2017, 06:03:59 am

fked around with some BSS squats (using a kb i dont know if i hold it right, ie in the right hand etc)

A good way to do it (assuming it's just for assistance work) is to do half the reps holding the KB between your legs and the other half holding it on the outside of your lead leg, then switch legs. Good for balance/stabilisers.

Sounds good. might be time for me to look into SL training now. I'm not seeing any transfer from DL training to my game and i dont think it will come even if i get my squat to 2xbw/180kg. Might be worth aiming for 1.9x/170kg for this summer and get my SLL/conditioning/skill up and i bet that will have a better transfer to on-court performance.

I also had another thought, i havent tried using a belt wtih the new breathing protocol. I think i can prob get a good 7.5kg to 10kg boost off the belt now without compromising form (which is where i lost out with the belt before - belt use leads to worse form). Just something to explore on a bad training day i guess when i have nothign else to lose.

edit. to add to this, on sunday i actually tried to dunk and i got some nice dunks. Not sure if it was Adrenalin or what but at >90kg bw (gym) i got a tomahawk ...with no dunking in the past what 6 months? so that was surprisingly. usually it takes a while to get the movement efficiency going for that. But im not talking about vertical leap per se .. i can get up at the moment yes .. i still cant ball for shit b/c im far too slow to do anything in the heat of hte moment

Just for those who might be interested, discussion with KF prompted a breathing protocol which works as follows, take a breath at the top of the rep (hold it deep) into the bottom fo the squat continue to hold it out, as you approach the lockout you can release with a grunt. This did wonders for my limit squatting but i wondered how it would behave if we introduce a belt into a mix. That's a new variable but i experimented with it today with one set - i found that i could do the same breathing protocol except - with the belt i added something extra, hold the abs tight, take a breath continuing to hold the abs tight then take more of a breath while retighten abs more to max out intrabdnominal pressure. Then do the rep as normal holding the breath and tightness thruout the rep just into lockout. As long as form remains good (it never does in the past with my squat - belt wrecks form) - it *shud* allow me to add maybe 5-10kg to my beltless squat. Maybe good enough to get that 2xbw THIS summer as opposed to winter.

BW: 89.2kg
Activity: 10.3
Misc:  n/a
Diet Compliance: 55/55(PR)
Mobility: T
Skill work: F

Feel reasonably fresh today. Ready for a training day of PRs

---

BS 2x2x150(PR), 5x2x150B(PR)

Notes:
Legit dont think i had more than 3 doubles in me today at 150kg. But i did 2 and decided to try the belt and it was so fucking easy to get the 3rd double that i just went with it from there and did the rest of the workout with the belt. Tried for a triple on the 7th set and got it but it was super ugly esp last rep - and you know when i did that triple i felt i had another rep or two in me with that shitty form. Goes to show how much the belt 'helps' if there was any doubt. My belt isn't even that good, it's a flimsy leather one. Not a thick competitive lifter one. That's ok for now. Not trying to be a competitive cheating powerlifter ha.

Fuck it though, need to clean up form but for now im happy that i did 15 reps with 150kg that i wouldn't have got otherwise. First you do it dirty. Then you do it clean. The goal remains to get 5x5x150kg sans belt with good form - the belt bridges the gap between the 140kgs and 150kgs for now which is something ive always struggled with on that plate boundary.

Last minute i decided to wear compression tights even though it's hot af right now and i dont really wanna wear them -- but i think it helps with proprioception( the capacity to feel the position of a joint in space as sensed by the central nervous system). I think eventually i'll use my blue rehband knee sleeves too for this purpose and ditch the tights.  Fuck it, i was dealt a shitty hand in genetics for strength and power need to make up for my skinny joints and slow ass CNS lol. Don't think it's cheating either b/c the goal is to get stronger legs and as long as training helps with that it's all good.

fwiw the most effective use of the vest for me was in peaking, to wear it around all day for a week, including workouts, and into warm ups on the day i wanted to peak. then take it off and jump. best jumps came under those conditions.

BW: 89.2kg
Activity:
Misc: 
Diet Compliance: 55/55(PR)
Mobility:
Skill work:

Feel reasonably fresh today. Ready for a training day of PRs

---

BS 2x2x150(PR), 5x2x150B(PR)

Notes:
Legit dont think i had more than 3 doubles in me today at 150kg. But i did 2 and decided to try the belt and it was so fucking easy to get the 3rd double that i just went with it from there and did the rest of the workout with the belt. Tried for a triple on the 7th set and got it but it was super ugly esp last rep - and you know when i did that triple i felt i had another rep or two in me with that shitty form. Goes to show how much the belt 'helps' if there was any doubt. My belt isn't even that good, it's a flimsy leather one. Not a thick competitive lifter one. That's ok for now. Not trying to be a competitive cheating powerlifter ha.

Fuck it though, need to clean up form but for now im happy that i did 15 reps with 150kg that i wouldn't have got otherwise. First you do it dirty. Then you do it clean. The goal remains to get 5x5x150kg sans belt with good form - the belt bridges the gap between the 140kgs and 150kgs for now which is something ive always struggled with on that plate boundary.

Last minute i decided to wear compression tights even though it's hot af right now and i dont really wanna wear them -- but i think it helps with proprioception( the capacity to feel the position of a joint in space as sensed by the central nervous system). I think eventually i'll use my blue rehband knee sleeves too for this purpose and ditch the tights.  Fuck it, i was dealt a shitty hand in genetics for strength and power need to make up for my skinny joints and slow ass CNS lol. Don't think it's cheating either b/c the goal is to get stronger legs and as long as training helps with that it's all good.

Nice work!