Author Topic: Rix Journal  (Read 13802 times)

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Rix

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Re: Rix Journal
« Reply #90 on: March 21, 2012, 07:23:00 pm »
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Week 1 Workout 2

Squat: 5x5 @ 50
Overhead Press: 5x5 @ 45
Deadlift: 1x5 @ 95

BW: 160.4
BF: 6.8%

Overhead press was tough...surprised me, I wonder how I'll be able to progress with it. Adding 5lbs/workout might be too much but we'll see.
Everything else was easy.
« Last Edit: March 23, 2012, 11:03:24 am by Rix »

Rix

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Re: Rix Journal
« Reply #91 on: March 23, 2012, 11:06:24 am »
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Week 1 Workout 3

Squat: 5x5 @ 55
Bench: 5x5 @ 50
Row: 5x5 @ 70

BW: 162.0
BF: 7.1%

Shot around for an hour after and dunked a couple times off 1. Also had a dunk/slide-in off 2.
I shouldn't play so intensely after lifting, even though the lifts are light. Soon the lifts will get much heavier and I won't be able to recover so well if I play ball after.
Will try to have some self control and limit it to 30 mins of light dribbling and shooting with focus on the left hand.

Rix

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Re: Rix Journal
« Reply #92 on: March 26, 2012, 05:33:33 pm »
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Week 2 Workout 1

Squat: 5x5 @ 60
Overhead Press: 5x5 @ 50
Deadlift: 1x5 @ 105

BW: 161.4
BF: 7.1%

Not pleased with my overhead press form, I need to improve it. Leaned a bit back to get my head out of the way but turned it into a sort of extreme incline bench. Will do better come Friday.

Dribbled and shot around after for a bit under 45 mins. Couldn't help but try to dunk and attempted 3 off of one left. Got my highest on the first jump but tried to slam it too hard and back-rimmed it. Landed the next 2 cleanly :headbang: Can't wait for week 12, the increase in squat will increase my vert for sure.

Rix

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Re: Rix Journal
« Reply #93 on: March 31, 2012, 07:50:30 am »
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Well this sucks.

Left knee pain has flared up again, even with this light squat weight.

Apparently my glutes are very weak and I'm not activating them in the squat putting a lot of stress on my knees. Even if I focus on it 100% I can only get my glutes engaged towards the top of the lift. I'll have to do a lot of glute strengthening and improve on activating them.

Lack of glute engagement could be due to my extremely tight TFL/IT Band. I thought I was working that out, not even close. I dug in there with a dense ball yesterday and it killed. Gonna continue with that as often as possible and work on glute strengthening.

Any advice on the glute strengthening would be greatly appreciated.

Something to note: I know exercises such as the lunge should hit glutes/hams hard. I can barely get any glute activation when doing BW lunges though. I'm not sure if the cause is the glute weakness or the tight TFL/IT band preventing glute engagement. Either way the exercises I can do to strengthen the glutes are limited because of this.
Please share if you've had a similar experience.

Raptor

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Re: Rix Journal
« Reply #94 on: April 02, 2012, 09:10:25 am »
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Do stuff like hip thrusts, long stance DUMBBELL (not barbell) bulgarian split squats keeping the back as vertical as possible, kettlebell swings in high volumes etc

pjtvs

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Re: Rix Journal
« Reply #95 on: April 03, 2012, 05:08:56 am »
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I used to have inactive glutes. I fixed it by learning to activate them first in a very very static position: i just lay down on my bed, face down, and tried to contract the gluteus maximus without contracting anything else (especially the hamstrings). It was in a very controlled manner. I did that everyday about 3x30 reps/side for about 2 weeks and it was fixed. I went to some thesis research a few weeks ago (this is like 3 years after i did this training) and they said i have excellent gluteus control.

Raptor

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Re: Rix Journal
« Reply #96 on: April 03, 2012, 07:08:03 am »
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Bent leg at the knee or straight leg?

pjtvs

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Re: Rix Journal
« Reply #97 on: April 05, 2012, 10:29:19 am »
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Bent leg at the knee or straight leg?

I started doing them with a bent leg, externally rotated (easier way to contract the gluteus maximus) and when i got better, i did it with the leg extended.

Rix

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Re: Rix Journal
« Reply #98 on: April 05, 2012, 10:30:34 am »
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Thanks to both of you.

Raptor: Those are actually too advanced for me atm. I don't have good enough control to do those exercises effectively...I will start with those as soon as I have enough control though.

pjtvs: That's a good one I hadn't found online anywhere. I've been doing it as often as possible and am slowly getting better at isolating the glutes. I also try contract the glutes from time to time when I walk.


I've been keeping up with digging into my TFL, ITB, and the 3 gluteus muscles daily. Still very painful in some areas, hopefully it will get better/easier soon. Can be difficult to inflict that kind of pain on yourself for an hour+ a day.

Rix

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Re: Rix Journal
« Reply #99 on: April 05, 2012, 10:38:52 am »
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Bent leg at the knee or straight leg?

I started doing them with a bent leg, externally rotated (easier way to contract the gluteus maximus) and when i got better, i did it with the leg extended.

I've noticed the same thing. I initially tried with a straight leg and simply could not contract the gluteus maximus not matter how hard I tried. After doing it for a few days I am now able to get a weak contraction with a straight leg.

Rix

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Re: Rix Journal
« Reply #100 on: April 23, 2012, 12:09:12 pm »
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Just had an awesome time at the gym shooting around, I learned a lot to improve my game.

My shot had gone to shit over the past few months and I figured out the source today. I was hitting some nice shots. Still not crazy consistent but that's due to lack of practice.
Two points on shooting:
1. Actively focus on squaring up the shoulders to the basket on every shot
2. Lock the elbow in front of me/in line with the bucket before releasing <-- This is the big one and makes my shot a ton more consistent

I also landed 3 hard 1 handed dunks off 1 leg (missed 2/5). Big takeaway from this was to not drive my leg into the ground too hard but really focus on a smooth transfer of horizontal speed to vertical speed. Also takes a lot of pressure off the jumping leg.

Dunks were the best I've ever landed. True slams with a little cock back at the top too, plain awesome.

Best of all, knee discomfort after such an intense session is the lowest it's been in a long time. The work I'm putting in to fix my body mechanics appear to be working. Motivation to keep up with them has been renewed.

Rix

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Re: Rix Journal
« Reply #101 on: September 11, 2012, 05:52:23 am »
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I've been hitting the gym and working on my problem areas consistently 2-3 times per week.
Can play ball with no pain during/after, but if I do a lot of dunk attempts the left knee can feel a bit weak after. All in all things are going really well. I am now trying to improve my squat form with just the bar along with the light rehab lifts.

I'll probably start logging this stuff soon although I've been doing it for 4-5 weeks. Also been waking up at 5am 2x/week to get to the gym when it's empty and work on my handle.

For now, here's a few dunks along with my first 2-hander from over the weekend.

<a href="http://www.youtube.com/watch?v=NsOq5RDrXEU" target="_blank">http://www.youtube.com/watch?v=NsOq5RDrXEU</a>


I've never recorded myself jumping/dunking before. My approach is crazy slow. I still can't run into jumps 100% for fear of injuring the knee. Feedback?