Adarq.org

Sprinting and bounding, bilaterally and unilaterally. Specific lifts (half squats, glute ham raises).

Sprinting and bounding, bilaterally and unilaterally. Specific lifts (half squats, glute ham raises).

Sketch me a simple workout. I'll give it a week or two, if it's doing good things for me i'll keep it up.

Vag lol, bro you overthink it, and that says something coming from me

I dont care what someone weighs or how tall they are, i just wanna be built like a bear and just overpower them in the post. plus i know now that even if i weigh 100kg i can still dunk. So i just need to make sure at my heaviest strong/powerful weight, i have a)excellent fitness/conditioing to still run the floor and b)maintain my dunking ability. If i can do those things while being strong and reasonably lean, i'll be happy. And need to drill the shit out of post moves. As in against a real person, a big strong one preferably who makes me work hard.

I want to try a basic hypertrophy approach to this too. I've never had much out of pure strength training even though, that's what i've always done. Have to see wht i can get out of higher reps and sets. But before that happens, need to get back to some basic strength levels and be lean enough to start a decent bulk. So this is basically how i'll go about it.....

1. Get my bodyfat down to 10% or so;
2. Concurrently with 1, get my lifts back to 140/150/160 (fs,bs,bbs)
3. bulk with hypertrophy focus
4. harvest gains with strength focus
5. cut and maintain strength and mass (aiming for 160/180/190 fs,bs,bbs)

And throughout this, maintain my fitness/conditioning and KEEP WORKING ON MY GAME. Not starting from scratch again like i did this time around.

Re: the shoe discussion on ChrisM's progress log



No love for the KDs? I am seeing them around quite a bit. It's a good thing lightweight lowtops are taking over. I hope this trend continues. These shoes look sick but i have no idea how well they perform. Maybe it just looks that way but they seem a bit flat, as in not much heel? That seems odd, you prob don't get as much quad or whatever, maybe it's just an illusion. The other thing is, they appear narrow which wont really suit.  I'd like to try them out and see if i can jump/run/play well in them. Maybe i'll pick up a pair. Always looking for a good shoe though, haven't found one yet.

Good info. I didn't realise the context was a generalist shoe. Though i'm not sure I would go for such a shoe if one existed! I would like a shoe for the gym, a shoe for general jumping/dunking, a shoe for game time and so on. For training i'd even just jump in the shoe that's not that great, heavier or clumsier, just so you get more training effect out of it. But i doubt that makes much of a difference. I used to think it did, maybe it does if you are borderline on your dunking goals. But having gained and lost 15kg and still being able to jump more or less the same, a few hundred grams on the shoe doesn't really excite me. Though the perfect shoe if it exists must be wonderful to jump in because it feels right even if it only gives a neglible performance boost.

Yup, about shoes, specific shoes for specific tasks is the best choice obviously. I guess what raptor was asking for was a bball shoe that can be used as a trainer, because it doesn't work the other way around, playing pickup games in trainers is begging for ankle sprains. Disagree with the bulky shoe to get more out of training, kellyb and others suggest the opposite, nike frees, vibrams etc, the  more ROM and the less cushioning, the better. Agree with the silly hype about the actual weight of the shoe, a few grams don't really make a difference when you are are trying to push 90kg 30 inches in the air or break you acceleration PR. 'Lightweight' is more about feeling light on your feet with the shoe, whatever that may mean for each one.

Thinking about how to get back into lifting. I'm not keen on doing RSR just yet, not until i'm in a position to do RSR with a training weight of 140kg anyway. But that gives me the notion of using higher reps and working my way up from my old 10rep PR of i think 10x110kg to 10x120kg 10x130kg and finally 10x140kg. That might take some time. I'm also going to try do front squats in higher reps, maybe aiming for 6x100kg, 6x110kg, 6x120kg and 6x130kg. With front squats though, i might still do a heavy single every now and then just for variety.

I played basketball yesterday, my right leg isn't as stiff as my left, so basketball has been helping me fix that imbalance. For a while while i've been focusing on SPP, my right calf is often too sore/fatigued, hopefully there will be some adaptation phase where i'll come out of it a better athlete...

I also want to focus on bench press, i think 130kg for a max is a good goal for me for next year when I play as as PF. Put some meat on my upper body. 130kg is a respectable bench for anyone, least of someone with my long limbs and narrow grip. Anyway want to race me? I'm going to do smolov jnr once i've got my bench to PR levels of 5x90kg, 3x96kg, 2x97.5 etc.

vag, Isn't that more SPP? I'm after mass gains more than anything else. Beefen up my shoulder, chest, lats, arms etc.

Btw i'm not even sure i'd use PP or OHP even if i was training SPP. Why? Cost benefit risk. I have hurt my back too much with ohp. Maybe i could fix my form and reign my ego and get more out of these exercises. But. Idk, i'm not sure there is any point bothering with overhead stuff when ones bench is weak (~100kg or so). Adding 20-30kg to my bench will take my OHP up 10-15kg as well as push press (maybe more), so why not just focus on that one exercise..

I should probably do more overhead stuff anyway, but who has time to do all the things we should be doing :/