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Divad
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« Reply #15 on: November 25, 2010, 09:21:52 am »
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Yeah i'm actually Full Squatting 1-2x a week and i'm currently at 180x5x3 @ 185-190lbs *decreasing bw* so i definately suck. My max is 210.However, i've not been doing split squats for a while so i just wanted to try.

How would you go about getting to 4000 kcal, i'm allergic to pb? (a shame cuz as a kid i loved pb-jelly) And some things are not necessarily convenient and since i largely reduced my milk intake and switch to protein-gatorade shakes i might be missing some calories. However when i stop by McDonalds after practice for 2 1.39 burgers i get around 1500 kcal along with the same amount of sodium + 50 g of protein so that could help.

After today's session i'll have myself a full back squatting session early sun morning. Aiming for another good increase. However i feel like creatine might be a good boost:

http://www.higher-faster-sports.com/inseasontraining.html

You tell me my man

(BTW what does your ball handling work looks like)
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« Reply #16 on: November 25, 2010, 12:15:00 pm »
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Good then. Keep that up.
As far as eating goes, get a couple of tubs/tubaware and get used to cooking huge.

For 1 meal you want to eat, cook 3.
So say you're hungry.
Go to the mall, buy 1kg chicken, 1 kg rice, 3 paprikas, broccoli/beans, two cans of tuna and cheese.
Cook ALL of it, throw half of the rice in the pan w the chicken and veggies.
Now you have about 5 meals, devide em up and throw em in the fridge.
3 x chickenricecheese, 2 x tunaricecream
Bam, make sure you eat 5 real meals a day, a brownie aint no gotdam meal.

Also, check back our old journals, great info in there
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Divad
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« Reply #17 on: November 26, 2010, 12:16:08 am »
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Yeah i remember when you gave me the same speech two years ago. Guess i haven't evolved too much. I think i might have gone to 3500 kcal during the summer months and it might be why i got all the way up to 195 lbs. However i've already lost 10 lbs and my body fat has to be around 7-8 % max.

Will try to find some good recipes for chicken or fish /w pasta/rice + veggies.

No training today, took a nap instead haha

Diet:

Egg+5 Bacon Slices+Sliced Potatoes+2 Slices of white buttery bread + Protein Shake
2 Cheddar-Steak Sandwichs with Veggies Salad
Lasagna + Protein Shake
2 Chicken Pates + Protein Shake
Chicken Ceasar Salad with Crackers and Cranberry + Protein Shake

OK, need to layoff on the protein shake!!!!

Tonight pickups, sore calf muscles from all the running and jumping the day before, played OK was involved in game, made some jumpers and drove to the rim often but missed the openings to finish lay-ups. Will need to work on that. Defense and help side rotation was good.
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« Reply #18 on: November 28, 2010, 07:40:16 am »
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Got that tubaware yet bro?
Seems like you dont post half of the work you put in, post up!
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adarqui
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« Reply #19 on: November 29, 2010, 01:00:43 am »
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Quote from: Jard on November 28, 2010, 07:40:16 am
Got that tubaware yet bro?
Seems like you dont post half of the work you put in, post up!

x2 !@#!@
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"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Divad
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« Reply #20 on: November 29, 2010, 08:47:08 am »
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What's a tubaware for starters? Do you mean tupperware?

And the reason i'm not posting is that i've had nothing else but school work over the last couple of days. Haven't been doing my strength work, haven't been doing my ball handling work. Haven't been eating well. Haven't been sleeping well but you gotta to figure out you're priorities, i need great grades in order to get to college. That being said tho, i had practice yesterday and here were my observations on a physical standpoint:

Jump was very low, poor ankle stiffness and stability (low tops no ankle brace) i feel like i will need to buy hyperdunks or something since my ankle definately feels stiff and more stable when it's tight.

I've been working out and playing in low tops and overall the experiment has not been bad, i sprained my ankle but that was in no way related to my shoes being low tops. However, recently i've been having pains when i jump with low tops, it just seems like there's just too much fatigue accumulated in low tops over time, the ankle, being the small structure that it is, can't possibly withstand all that for extended periods of time, so i recommend everybody to practice and play in high tops or with some ankle braces, BUT keep working out and having individual practices in low tops to maintain good ankle function. That should do it.

Since my Goal is to get to 250 x 5 Squat, in-season, until this spring, i have to keep the strength sessions coming 2x a week (1x Squats, 1 Bulgarian x Cool i am now at 180-185 x 5 but i'm far below my potential, recently my squat has started to become real easy and natural. (slightly more of a forward lean).

I'll keep practicing my jumps and doing some ankle RFI work, low back, glute, mobility, abs work. + Push-ups/ Pull-ups singles/ OH Press and Bent over rows x 10 1-2x a week for upper body strength (along with push-ups x reps i'm doing in practices)

I'll also keep on with the jumpsquats for more explosive power. I hope the fatigue goes away after the christmas week break.

NOW, as far as basketball is concerned, i didn't do bad yesterday, but i'm really starting to regress as far as my full-court ball handling goes, there's no secret, i have to get a couple of sessions in per week (usually before my workouts and during my coaching practices) and i'm not doing it, my shot is good but could be more consistent from three.

Yesterday i also found the reason why i'm always late on plays even though i know them: I'm not keeping my eyes on the ball and reacting to its position on the floor, which i'll always focus on as of now.

I'll hit you guys once i'm done with a strength workout + ball handling. Tonight another practice with anaerobic endurance work again.

Need someone to give me some reviews about some good brand of creatine. I'm definately going to start using it. It's definately appropriate to my situation.

Pce guys
« Last Edit: November 29, 2010, 08:49:40 am by Divad » Logged
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« Reply #21 on: November 29, 2010, 08:51:41 pm »
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OK so i had a decent work going tonight, school is mad crazy this week but i will keep some balance in my life.

This morning i was kinda sad to hear that Leslie Nielsen had died, funny actor as hell.

However, after a good day at school and little sleep (again), we had a little practice, i mainly did nothing since i was there late, i had to take care of my little sister. Looked like this:

Pogo Jumps x 75-100
Warm-up (BW Squats, Skips, Karioka, Shuffle)
Basketball Lay-ups, three point shots, give and gos with another dude on my team.
(My ball handling is really regressing it's scary, i have to get some constant work every week to at least maintain what i got)
Push-ups x 75 / Russian Twists x 25 / Knee-Ups x 25/ Leg Raises x25


Learned a few things i need to remember, like how you can always curl of a screen in the paint for an easy lay-up instead of always taking the screen straight up and down, and really remember to set my man in the screen after a pass for a give and go, and go either way.

Then we had a 30 sec sprint 30 sec rest x 15 Spinning session and i was really able to relax so the exercise was basically a RFI but good since i got some lactic acid (++ stiffness)

Afterwards even though i had to get home, thought i had to do a workout, so i did one:


Bulgarian Split Squat 4x8 (45 lbs olympic bar) Always been a killer for me
Prone Superman 2x10
Prone Scorpion Dynamic 2x20
Paused Jump Squat @ 55 lbs 3x5 (good speed, long overdue increase)
ISO End-Range Calf-Raise @ 50 lbs 3x30sec.
OH Press @ 55 lbs x10,10,8
1-Arm Row @ 37 lbs 2x15
1 Leg (leg curl) 2x8 @ 60 lbs *hurt like hell* gooood
1x20 Adductors Wide Pulls @ 120lbs


to conclude, big exam week coming up, diet looked like this:

2 Toasts w. Map-O-Spread (Canadian stuff), Banana, Fruits Yogurt, Coffee, Orange and Tangerina Juice
Salmon + Steam Veggies + Protein Shake
Cheeseburger + Water
Alfredo Fettucini 284 g. + Banana
Hot Chicken Sandwich + French Fries + Veggies Couscous + BBQ Sauce + Protein Shake


See ya listening to a lot of nostalgic stuff music

Nite
« Last Edit: November 29, 2010, 08:54:05 pm by Divad » Logged
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« Reply #22 on: November 30, 2010, 03:33:36 am »
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Quote from: Divad on November 29, 2010, 08:51:41 pm
OK so i had a decent work going tonight, school is mad crazy this week but i will keep some balance in my life.

This morning i was kinda sad to hear that Leslie Nielsen had died, funny actor as hell.

RIP leslie nielsen :<



Quote
However, after a good day at school and little sleep (again), we had a little practice, i mainly did nothing since i was there late, i had to take care of my little sister. Looked like this:

Pogo Jumps x 75-100
Warm-up (BW Squats, Skips, Karioka, Shuffle)
Basketball Lay-ups, three point shots, give and gos with another dude on my team.
(My ball handling is really regressing it's scary, i have to get some constant work every week to at least maintain what i got)
Push-ups x 75 / Russian Twists x 25 / Knee-Ups x 25/ Leg Raises x25

even 15min would be better than nothing if you worked intense and on some drills that target your weaknesses.. i'd at least try to get 30min in though on days when you 'dont want to do ball handling'.. 30min is short, you can get that in, it's great for recovery etc too so just consider it an active recovery workout if you're feeling shitty.



Quote

Learned a few things i need to remember, like how you can always curl of a screen in the paint for an easy lay-up instead of always taking the screen straight up and down, and really remember to set my man in the screen after a pass for a give and go, and go either way.

Then we had a 30 sec sprint 30 sec rest x 15 Spinning session and i was really able to relax so the exercise was basically a RFI but good since i got some lactic acid (++ stiffness)

Afterwards even though i had to get home, thought i had to do a workout, so i did one:


Bulgarian Split Squat 4x8 (45 lbs olympic bar) Always been a killer for me
Prone Superman 2x10
Prone Scorpion Dynamic 2x20
Paused Jump Squat @ 55 lbs 3x5 (good speed, long overdue increase)
ISO End-Range Calf-Raise @ 50 lbs 3x30sec.
OH Press @ 55 lbs x10,10,8
1-Arm Row @ 37 lbs 2x15
1 Leg (leg curl) 2x8 @ 60 lbs *hurt like hell* gooood
1x20 Adductors Wide Pulls @ 120lbs


to conclude, big exam week coming up, diet looked like this:

2 Toasts w. Map-O-Spread (Canadian stuff), Banana, Fruits Yogurt, Coffee, Orange and Tangerina Juice
Salmon + Steam Veggies + Protein Shake
Cheeseburger + Water
Alfredo Fettucini 284 g. + Banana
Hot Chicken Sandwich + French Fries + Veggies Couscous + BBQ Sauce + Protein Shake


See ya listening to a lot of nostalgic stuff music

Nite

diet is appetizing ;0

good luck on exams man..

pc
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http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Divad
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« Reply #23 on: December 07, 2010, 07:22:39 pm »
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Still in exams big time, had a big time car accident yesterday. Started taking creatine a few days ago and worked on some squat money sets @ 185 lbs x 5 this weekend along with trampoline dunks on a 10'5 rim. I need to focus on school for the time being.

Pce
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« Reply #24 on: December 07, 2010, 11:51:58 pm »
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Quote from: Divad on December 07, 2010, 07:22:39 pm
Still in exams big time, had a big time car accident yesterday. Started taking creatine a few days ago and worked on some squat money sets @ 185 lbs x 5 this weekend along with trampoline dunks on a 10'5 rim. I need to focus on school for the time being.

Pce

damn dude hope everything is ok from that accident..
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http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Divad
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« Reply #25 on: December 16, 2010, 05:14:51 pm »
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OK So i just finished my exams, the last two-three week have been really hard on me, no training whatsover, just mental strain and lots of problems. But i'm just about done now. And i have about a month ahead of me to workout. (at home), since my car's trashed ;p I do have a barbell set with just over 100 lbs.

Considering that i've basically been resting on a muscular standpoint, i figure that i would probably get a good boost from doing what i haven't been doing consistenly over the past few months: get my strength up with higher volumes.

Short-term goals i have for myself by the end of january:

- Strengthen ankles and improve their stiffness
- Get to 3x5 Pull-ups with high-volume singles.
- Manage 5 Pistols and 5 King Deadlift
- Increase strength on Bulgarian Split Squat /w Rom.
- Improve Ball Handling with Blindfolded drills 20-30 min. / week alt. with Regular


So basically i would like review on the following plan i have set up for myself in that regard:


Frequency: 3-4x a week

Workout A:

Dynamic Warm-up + Hip Mobility
Prone Cobra
Lateral Line Hops (1-leg) N x LAG-3
King Deadlift progression x 3 sets
Push-ups progression x 3 sets
Barbell Bulgarian Split Squat 3x8 (Add weight every other workout)
ISO Leg Raises 4x30 sec.

Workout B:

Dyn Warm-up + Hip Mobility
Prone Superman
Linear Line Hops (1-leg) N-LAG-3
Pistol Progression 2 sets
Jump Squat 3 x 5
Fingertip Push-ups x 4 sets
Bulgarian Split Squat 3 x 5
Barbell Side Bends 2x15

Habits throughout month:

Strengthen ankle with pillow while watching TV
At Least 3 ball handling session a week including 1 blindfolded
Pull-ups singles everytime i pass by my pull-up bar (often)
Foam Roll and stretch in the morning when possible.

Basically that's it, i hope doing more volume will result in better jumping ability off 1 foot after the break. By this, i mean, consistent dunks off 1 as opposed to inconsistent shit.

So what do you think?



BTW That song is great: http://www.youtube.com/watch?v=Gq9jzRWoMGY
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Jard
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« Reply #26 on: December 16, 2010, 05:46:16 pm »
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F. A car, theres something called public transportation, bw workouts are o.k. but in your case can't replace heavy barbell work imo
To get something you REALLY want, you're going to have to fight a way to it.

Rest looks good, update your log daily main!
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« Reply #27 on: December 16, 2010, 06:30:52 pm »
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Quote from: Jard on December 16, 2010, 05:46:16 pm
F. A car, theres something called public transportation, bw workouts are o.k. but in your case can't replace heavy barbell work imo
To get something you REALLY want, you're going to have to fight a way to it.


no you need the squat flex.
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« Reply #28 on: December 16, 2010, 06:57:58 pm »
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Pfff i won't buy the squat flex no money for it.

@ jard

The split squats will be loaded!!!
Up to 100 lbs unilateral!

Full squat would be ideal but i can't get access to a squat rack
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« Reply #29 on: December 16, 2010, 09:10:22 pm »
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Quote from: Divad on December 16, 2010, 06:57:58 pm
Pfff i won't buy the squat flex no money for it. its a piece of crap

@ jard

The split squats will be loaded!!!
Up to 100 lbs unilateral!

Full squat would be ideal but i can't get access to a squat rack
fixed Cheesy
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