Author Topic: chasing athleticism (Read 1467073 times)

maxent · « **Reply #4575 on:** January 11, 2019, 09:32:19 pm »

Bodyweight(AM): 85.1kg (12 Jan)
Diet compliance: 0/0 days
Daily Squat: 56/56 days
Daily Run: 56/56 days
Basketball skill work:

Morning:

  TM Run - 30 mins, 5km, 06:00/km pace

Noon:

  BS 6x120, 1x152.5, 8x135(PR), 14x120
  BX 12x70kg(+band, PR)

Evening:

  Half court pckup  - 1.5hrs

Notes:

Ate 3 slices of pizza last night so restart the diet counter. TBH it's really hard to eat enough to recover from my huge training load, 100% clean but still let me be honest with my logging
Couldn't get the 15th rep. A couple was lifting next to me and i had apologised in advance in case i was loud (they were really cool about it all haha) but when i got to the 14th i felt it was hard enough that i wasn't sure if i might just fail a 15th rep. I think most of my problem was i felt super self conscious about being a weird guy at the gym making a lot of noise etc. Was a bit self conscious, maybe if they weren't there i could have waited a bit to get my breath back and gone for a 15th. New plan is drop the weight to say 112.5kg and just go for even higher reps and then build back to 120kg once i've got the adaptation for long sets.

adarqui · « **Reply #4576 on:** January 11, 2019, 10:03:29 pm »

Quote from: maxent on January 11, 2019, 09:30:35 pm

But i must tell you, i don't think my cadence ever gets above 160. Now i want to go to the track and just do some all out 200m sprints and check the cadence and see if i'm right about that. If it turns out i have low cadence regardless of the type of run - any drill you can recommend welcome

there's no way you won't get above 160 SPM on a 200m sprint.

Quote

I really regret not taking up todday's offer to train with him back when i was in LA.

yup.

adarqui · « **Reply #4577 on:** January 11, 2019, 10:06:40 pm »

Quote from: maxent on January 11, 2019, 09:32:19 pm

Bodyweight(AM): 85.1kg (12 Jan)
Diet compliance: 0/0 days
Daily Squat: 56/56 days
Daily Run: 56/56 days
Basketball skill work: 
Morning:
  
Noon:
   
Evening:
   
Notes:
Ate 3 slices of pizza last night so restart the diet counter. TBH it's really hard to eat enough to recover from my huge training load, 100% clean but still let me be honest with my logging

i ate ~2,500 kcal of milk chocolate almonds today.

maxent · « **Reply #4578 on:** January 11, 2019, 10:47:38 pm »

Quote from: adarqui on January 11, 2019, 10:03:29 pm

there's no way you won't get above 160 SPM on a 200m sprint.

Guess i'd have to find out! Morning run step freq was 151 today btw (that's just for the last 4km, the first km was just a warmup at v. slow speed and i didn't start the watch until end of warmup). I was checking it intermittently and it was around 155 .. but i think i must have had periods where it dropped below 150 to average 151. That would be super interesting to track, step freq thru the entire run.

Quote

Quote
I really regret not taking up todday's offer to train with him back when i was in LA.

yup.

Dont think i was willing to receive the advice i needed at that time. To be clear if i had got it from him personally i probably would have embraced it but the whole thing about the teacher and the glass full thing applied, i hadn't emptied my glass at that point. And that's what I needed before I even reached out for his hand. The point i am now .. ive tried the things I believed to be true and not having seen the results i started revisiting and revising my approach. hence the running emphasis when i had never run before etc. I think i still have his old posts of what he wanted me to do at the time (sprint focus) and i just didn't wanna change up focus from squatting. btw squatting never went anywhere until i started doing daily squatting and i would never have done that either.

That leads me to another strand, if daily squatting works so well .. what can i do for daily training the upper body? Im not goign to be able to do it now i don't think but at some point. Daily dips? Daily curls? Which exercise? Pushups?

maxent · « **Reply #4579 on:** January 11, 2019, 11:01:26 pm »

Quote from: adarqui on January 11, 2019, 10:06:40 pm

Quote from: maxent on January 11, 2019, 09:32:19 pm
Bodyweight(AM): 85.1kg (12 Jan)
Diet compliance: 0/0 days
Daily Squat: 56/56 days
Daily Run: 56/56 days
Basketball skill work: 
Morning:
  
Noon:
   
Evening:
   
Notes:
Ate 3 slices of pizza last night so restart the diet counter. TBH it's really hard to eat enough to recover from my huge training load, 100% clean but still let me be honest with my logging
i ate ~2,500 kcal of milk chocolate almonds today.

lol. if i had any junk food i prob would eat it too. chocolate almonds are just great though. my sister brought some Haigh's from adelaide when she last visited and i ate the entire thing. They have really great rocky road too which I always look forward to but it's seasonal. In general, just try to stay away cos i know myself too well. The other night i went to watch a movie with my brotehr and i ate an entire large poporn and a bag of maltesers. We were sharing but he'll have his bit and i end up over-eating cos my appetite is endless. Not good. So much salt.

This was a summary of what i ate after bball last night:
- 2 mcdoubles (just cos i knew i wouldn't get enough protein) on drive home
- like 2 cups of chicken breast worth of chicken curry
- 2 cups rice
- 4 roti + 1 cup dhal
- 1 cup allu methi (potato fenugreek)
- 150mL egg white
- 2 scoops whey
- 250mL reduced fat milk
- a mango
- 3 slices of pizza
- 1 diet pepsi

i think that's the lot

maxent · « **Reply #4580 on:** January 12, 2019, 10:19:54 am »

Pickup was good. I got my first big block today .. which is usually a good sign my timing is coming back. Not sure it's ever happened just start of week 2 of restarting bball so that was cool. I still haven't tried dunking but i don't want to be a dunker anymore .. want to be respected for my game not some parlour trick i can happen to do because i squat way too much and it's only a 22" inch jump to touch the rim. I may do a dunk session at some point but right now just getting back in shape is priority #1.

adarqui · « **Reply #4581 on:** January 12, 2019, 08:03:15 pm »

Quote from: maxent on January 11, 2019, 10:47:38 pm

Quote from: adarqui on January 11, 2019, 10:03:29 pm
there's no way you won't get above 160 SPM on a 200m sprint.

Guess i'd have to find out! Morning run step freq was 151 today btw (that's just for the last 4km, the first km was just a warmup at v. slow speed and i didn't start the watch until end of warmup). I was checking it intermittently and it was around 155 .. but i think i must have had periods where it dropped below 150 to average 151. That would be super interesting to track, step freq thru the entire run.

Quote
Quote
I really regret not taking up todday's offer to train with him back when i was in LA.

yup.

Dont think i was willing to receive the advice i needed at that time. To be clear if i had got it from him personally i probably would have embraced it but the whole thing about the teacher and the glass full thing applied, i hadn't emptied my glass at that point. And that's what I needed before I even reached out for his hand. The point i am now .. ive tried the things I believed to be true and not having seen the results i started revisiting and revising my approach. hence the running emphasis when i had never run before etc. I think i still have his old posts of what he wanted me to do at the time (sprint focus) and i just didn't wanna change up focus from squatting. btw squatting never went anywhere until i started doing daily squatting and i would never have done that either.

i def understand the "glass not empty yet" concept.

Quote

That leads me to another strand, if daily squatting works so well .. what can i do for daily training the upper body? Im not goign to be able to do it now i don't think but at some point. Daily dips? Daily curls? Which exercise? Pushups?

daily calisthenics (unloaded) or alternating daily push/pull resistance training.

upper isn't meant for "daily pounding" like lower is, and has smaller muscles. can't train it with heavy external resistance daily like the lower body, IMHO.

can def alternate push/pull tho, with rest days inserted as needed.

if you walked on your hands you'd be able to do daily overhead press, etc. that's my perspective on it.

if you did daily bodyweight stuff, you'd still need to use a variety of exercises. ie pushups/pullups one day, dips/chinups the other.

my 2 cents.

pc!

maxent · « **Reply #4582 on:** January 12, 2019, 09:45:44 pm »

Quote

daily calisthenics (unloaded) or alternating daily push/pull resistance training.

upper isn't meant for "daily pounding" like lower is, and has smaller muscles. can't train it with heavy external resistance daily like the lower body, IMHO.

can def alternate push/pull tho, with rest days inserted as needed.

if you walked on your hands you'd be able to do daily overhead press, etc. that's my perspective on it.

if you did daily bodyweight stuff, you'd still need to use a variety of exercises. ie pushups/pullups one day, dips/chinups the other.

my 2 cents.

frankly i think the russians might have got it right in the first place. when you focus on fundamental GPP / movement with young athletes you fix a lot of things that unlock the body's ability to maximise performance. If i had had an athletic coach growing up and i had a backgroudn of competitive sport / training i prob would have been in a far better position to achieve the most out of my body even if i never stepped foot inside a gym. I think my cadence being so bad meant i didn't get enough lower limb development, not enough glute work, inefficient movement meant i was never challenging my body the right way to become more optimal at athletic movements. Probably just doing pushups (as opposed to nothing) would have got upper body development most of the way there. Just found that when i dabbled in a daily pushup regime some months ago my bench actually got super easy even with my previous 1rm type weights. Weight training is definitely not always the answer or even a good answer if you haven't paid the dues with more humble, lets say fundamentals.

maxent · « **Reply #4583 on:** January 12, 2019, 09:49:15 pm »

In my case even if weight training did give some apparent 'gains' .. it came without 'fixing' the bad movement. And one without the other means you can't really translate those gains into sports. Fixing the fundamentals might even have been enough alone. Lol. Too late now though, lemme get the daily 170-180kg squat max ability and if in that time i can get my cadence heading in the right direction i'll be able to peak my lifetime athleticism for like a week before i get too old and the wrong side of 35

Here is a program i found online i'm going to try out:

maxent · « **Reply #4584 on:** January 12, 2019, 09:51:01 pm »

Bodyweight(AM): 85.5kg (13 Jan)
Diet compliance: 0/0 days
Daily Squat: 57/57 days
Daily Run: 57/57 days
Basketball skill work:

Morning:

  Skipped run

Noon:

  BS 6x120, 1x152.5, 0x137.5, 15x110(PR)

Evening:

 Track - 6x100m wind assisted strides

Notes:

Ok basketball needs to chill. I can't keep eating this much food just to recover from bball added to my training load. Need to get food intake and bodyweight in control.

adarqui · « **Reply #4585 on:** January 13, 2019, 07:56:03 am »

Quote from: maxent on January 12, 2019, 09:51:01 pm

Bodyweight(AM): 85.5kg (13 Jan)
Diet compliance: 0/0 days
Daily Squat: 57/57 days
Daily Run: 57/57 days
Basketball skill work: 
Morning:
   
Noon:
  
Evening:
  
Notes:
Ok basketball needs to chill. I can't keep eating this much food just to recover from bball added to my training load. Need to get food intake and bodyweight in control.

if basketball is your main goal, why would it ever need to chill? basketball should take priority over everything else.

maxent · « **Reply #4586 on:** January 13, 2019, 09:47:40 am »

Quote from: adarqui on January 13, 2019, 07:56:03 am

Quote
Notes:
Ok basketball needs to chill. I can't keep eating this much food just to recover from bball added to my training load. Need to get food intake and bodyweight in control.

if basketball is your main goal, why would it ever need to chill? basketball should take priority over everything else.

i had my first bad squat workout today. was due for 8x137.5kg .. bailed on the first rep halfway down, just didn't feel right, my legs/back were buckling. I didn't even break parallel just put the bar back and went wtf lol.

Basketball is the main goal but i have to treat it like Charlie Francis treated his athlete's track workouts - when performance/quality starts dropping, stop and leave. Basketball played earnestly is very much just as demanding as any track workout, you're pushing high HRs and every second involves acceleration .. which is probably even more intense than just more or less maintaining some constant velocity like sprinting. It's brutal if you play D hard and then work hard on offense too. I might cap my basketball sessions at 1 hour max .. i can play longer but just turn into a catch and shoot corner 3 guy and pickup the slowest/smallest guy on the other end. Something like that. Prob getting a lot fitter but the cost (recovery) is just too much, joints take a hell of a beating from basketball. I hate that aspect of the sport, it's prob the most unhealthy sport i can think of..

maxent · « **Reply #4587 on:** January 13, 2019, 08:39:43 pm »

Bodyweight(AM): 85.9kg (14 Jan)
Diet compliance: 0/0 days
Daily Squat: 58/58 days
Daily Run: 58/58 days
Basketball skill work:

Morning:

  TM Run - 9km, 62:37, 06:58/km pace

Noon:

  BS 6x120, 1x155, 16x112.5(PR)

Evening:

Notes:

Still a bit beat up from the weekend's basketball. Hoping i can resume normal training today..
It's probably goign against common wisdom but im going to explore higher rep PRs for a while. Just wanna see what it can do for me. So the next few weeks might be about progressing to 15-20 rep PRs even though my stated goal is a heavy single of 170kg .. i think i need to see what reps do towards that goal.

maxent · « **Reply #4588 on:** January 14, 2019, 08:54:00 pm »

Bodyweight(AM): 85.8kg (15 Jan)
Diet compliance: 1/1 days
Daily Squat: 59/59 days
Daily Run: 59/59 days
Basketball skill work:

Morning:

Noon:

  BS 6x120, 1x155, 12x125(PR), 17x115(PR)
  Track 5x100m strides 
  BX 13x80kg(+band, PR)

Evening:

  Run - 5.18km, 32:31, 06:15/km pace

Notes:

Woke up feeling not so beat up. Quietly hopeful of recovery..
One of those days where i was not sure which PR attempts to pick but somehow nailed it.
Didn't run in the morning .. life kind of got in the way but also I couldn't be bothered. Im going to cheat (daily running count) sometimes by doing track sessions in lieu of actual running (sprinting is just too damn easy compared to running.. not even close)
Was windy af - i was going to take a video of the flags waving but who cares. Saw the weather report said it was 35km/hr winds .. not sure if anyone in Perth has ever had a decent track workout with the prevailing conditions of this place .. i bet not unless it's like 100m and you're not running against the wind half the time.! I did a warmup 400m and it was exhausting. Seriously wtf.
lol .. was sat at home at 8:30pm and thinking i could probably do that run now .. and i thought about it and the idea that i'll get fat af if i skip cardio just pushed me over the edge. but more than that, i think i felt like i 'had' to run. i guess im a runner now . (btw ive been re-teaching myself swahili and i just missed the chance to use the word karibu which i read today after lunch. this gives me an idea. maybe andrew can become swahili buddies with me if he's that inclined? can i refer to the man in the 3rd person like that or is it rude? guess we'll never know)
Good day of training over all. At some point i need to bump my daily single up but 157.5kg last time i tried it felt like a real max grind. i'll wait til next week.

adarqui · « **Reply #4589 on:** January 15, 2019, 07:08:27 pm »

Quote from: maxent on January 14, 2019, 08:54:00 pm

Bodyweight(AM): 85.8kg (15 Jan)
Diet compliance: 1/1 days
Daily Squat: 59/59 days
Daily Run: 59/59 days
Basketball skill work: 
Morning:
  
Noon:
  BS 6x120, 1x155, 12x125(PR), 17x115(PR)
  Track 5x100m strides 
  BX 13x80kg(+band, PR)
Evening:
  Run - 5.18km, 32:31, 06:15/km pace 
Notes:
Woke up feeling not so beat up. Quietly hopeful of recovery..
One of those days where i was not sure which PR attempts to pick but somehow nailed it.
Didn't run in the morning .. life kind of got in the way but also I couldn't be bothered. Im going to cheat (daily running count) sometimes by doing track sessions in lieu of actual running (sprinting is just too damn easy compared to running.. not even close)
Was windy af - i was going to take a video of the flags waving but who cares. Saw the weather report said it was 35km/hr winds .. not sure if anyone in Perth has ever had a decent track workout with the prevailing conditions of this place .. i bet not unless it's like 100m and you're not running against the wind half the time.! I did a warmup 400m and it was exhausting. Seriously wtf.
lol .. was sat at home at 8:30pm and thinking i could probably do that run now .. and i thought about it and the idea that i'll get fat af if i skip cardio just pushed me over the edge. but more than that, i think i felt like i 'had' to run. i guess im a runner now . (btw ive been re-teaching myself swahili and i just missed the chance to use the word karibu which i read today after lunch. this gives me an idea. maybe andrew can become swahili buddies with me if he's that inclined? can i refer to the man in the 3rd person like that or is it rude? guess we'll never know)
Good day of training over all. At some point i need to bump my daily single up but 157.5kg last time i tried it felt like a real max grind. i'll wait til next week.

i dont get the swahili statement. lol. im too lazy to learn another language.

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Author Topic: chasing athleticism (Read 1467073 times)

maxent

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