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acceptance and detachment are close for me. they're both forms of, "this is uncomfortable, this hurts, i know it hurts, but it's temporary, i'll be okay if i just push a bit more, i knew this would hurt before i started, ..." maybe detachment is the wrong word. but i get what vag is saying, there's something dispassionate and removed about it.

Sudden hectic work load attack, 2 days of no training, FML its too early for that shit!

20 September 2018

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1½ hours full court basketball.
No subs. Much improved endurance/speed etc. Was able to keep it uptempo for about a whole hour. Then i gassed out and i had to masively skip plays.
Was strong , was much faster than other times. But as it always happens, better endurance means more effort so i got wrecked lol.
Also, I finally got a badass jump after i cant even remember how long. Was an offensive rebound tip in, what i didn't realize on time was that i had the ball above the rim when i tipped it in. Teammates said it looked like a dunk, lol. But it wan't. It was just a perfectly timed tip-in that my hand met the ball at the peak of the jump. Still happy, felt younger haha.

^Naaaah, actually it was nowhere near a dunk. No matter if i was above or below the rim i threw it upwards. The only real positive thing i am keeping from this ( except from the ego pumping teammates awe lol ) is that til that i thought vert is well below 30'' so i didn't even bother. Now i got some good motivation/curiosity to do rim jumps next time.

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Too many errands&social stuff during the weekend, no training again. Gotta add some discipline!

24 September 2018

Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none

ATG SQUAT:
5@65kg
5@65kg
5@65kg
15@52,5kg
-This new coach at the gym came and told me a few stuff, he is not the typical bodybuilding coach you don't want to talk with, he was very S&C knowledgeable. We adjusted my stance to shoulder width, it was getting to wide. Same with toes, i was pointing them too far out. Shocked with the result, sooo much stronger and stable/solid. It's been too long since i was last coached, i was only checking posture/depth/bend from a side view video so small errors were accumulating becoming big. That coaching session was very much needed, very glad it happened.

BENCH PRESS:
5@65kg
5@65kg
5@65kg
15@50kg

DEAD HANG PULLUPS:
6@BW+5kg
6@BW+5kg
5@BW+5kg
10@BW

So despite 2 weeks off got all reps at same loads, actually felt stronger with better control everywhere. Nice!

27 September 2018

Bodyweight@session : ???
Soreness : overall tight legs, still some soreness in glutes specifically
Injuries/aches : none

1½ hours full court basketball.
No subs again. Even more improved endurance, this time i could call it borderline good.
However leg muscles ( or CNS? or both? ) was unrecovered. Was one 'click' down in speed, quickness, reaction time, explosiveness, vert.
Also i said id do rim jumps but it didn't happen.

2 October 2018

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

ATG SQUAT:
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
15@52,5kg
-Solid despite increasing load.

BENCH PRESS:
5@65kg
5@65kg
5@65kg
15@50kg
Same loads with last time. A bit more solid i think. Not ready to up.

DEAD HANG PULLUPS:
6@BW+5kg
6@BW+5kg
5@BW+5kg
10@BW
-Same feeling with last time.

1 week off gym again. Can't progress like this, i am thankful i am not regressing. Consistency/frequency needed!!!

do it!!!

4 October 2018

Bodyweight@session : ???
Soreness : overall tight/sore legs, still some DOMS in chest & lats
Injuries/aches : none

1½ hours full court basketball.
Same with last time. Borderline good endurance but wrecked from weights&running. Slow, unexplosive, tight/stiff etc.
It is all fine, i see this bball session as another running training session, with lots of sprints etc.
For now focus is the race next Saturday, then i can shift some focus to weights & being -somewhat- peaked/fresh Thursdays that i plat bball.

meant to comment on this a few days ago:

great work! interesting how you basically decided to quit @ 7.5 km then somehow at 7 km everything clicked, especially with the fastest km being the final one. wonder if that becomes a lesson learned, ie if your brain will handle those moments differently next time. i mean you went out at a pace you can definitely handle, but your mind knows how long you'll be running, so it starts trying to make "deals" with you to cut it early etc. i laugh sometimes at that (when i'm running), no deal making hah .. (unless there's an issue)

pc!

Yes, it is a lot about mind game. So for this session, i was going comfortable but for 10K, not for whatever. Mind knew i was out for 10K so it kept buffering. And then when i felt like quitting ( around 6km ) , i knew i had 3-4km more, if i was out for 8km i wouldn't want to quit. Funny.

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6 October 2018

Bodyweight@session : ~85,5kg
Soreness : a lot of systemic fatigue , tight/sore quads and glutes, and very sore calves(!)
Injuries/aches : none

RDL:
8@75kg
8@75kg
8@75kg

DB LUNGES:
Skipped, wanted to give quads and glutes some rest.

BB OHP:
5@40kg
5@40kg
5@40kg
14@32,5kg

DEAD HANG CHINUPS:
6@BW+5kg
6@BW+5kg
6@BW+5kg
10@BW

Haven't done this workout for 3 weeks. Got same weight and reps with last time , and with great control too. Happy.

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7 October 2018

Went out for a run. Plan was 2km easy hog warmup - 2km time trial - 2km easy jog cooldown.
However my timing went wrong, it was just 2 hours after a massive consumption of  foold alcohol and cigar smoke.
Super fail. The easy warmup jog first 2km were at 7'10'' km pace and they were somewhat tiring too. 2km time trial started fast but i went too fast, almost tied my 1km PR ( 4'57'' vs 4'55'' ) , gassed out at around 1200m , quit at 1500m. Walked a bit to catch my breath and not puke, then light-jogged the rest till 5K and called it a day.
Total : 5km @ 33'05''

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My get-ready plan for the saturday race is this:

Sunday : 2km time trial
Monday : weights ( but deloaded, no high rep squat finisher )
Tueday : 3km time trial
Wednesday : 4km time trial
Thursday : full court bball
Friday : rest

Does this sound good? Maybe skip the 4km time trial and do it a long LISS/recovery run on Wednesday since Thursday's bball is also high intensity?

### end of multi-post ###

9 October 2018

Bodyweight@session : ???
Soreness : some quads and glutes, minor, some chest and lats medium
Injuries/aches : none

Went for a run:
-2km slow run warmup ( average km pace 7'10'' )
-3km time trial : 16'07''
-1km slow run cooldown ( 7'25'' )

Took a different approach for the time trial this time. Went fast but buffered at first km, like 5km race pace, fast but not max at 2nd km (sth like a 2km time trial ) and all out at the final.
Worked great, my third km of the time trial ( which was the 5th total ) tied my 1km  at 4'55''. Note that I when i achieved that time it was a lone 1km all out sprint, so to tie it like that is amazing!

Total : 6km in 37'52''



Also,  I think i will modify a bit my race preparation as i mentioned at the PS when i posted it, i won't do a 4km time trial today, i don't think i will recover from that if i do. I will do a very slow ~1hour jog today coupled with some stretching. Tomorrow basketball as planned, Friday i probably can't run due to errands, i will do some stretching again, if i do find the time i think i will do a slow run again.