Adarq.org

So I want to carry on strength training, BUT...basketball practice is now like this...

Monday - 2HOURS
Tuesday - 2HOURS
Wednesday - 3HOURS/OR GAME
Thursday - 1HOUR 30
Friday - 2 HOURS
Saturday - 2 HOUR/GAME
Sunday - GAME IF NOT ON SAT

oooh this is a tough one.. I mean you don't even have one rest day, eek! How drained do you feel after those 2 hour practices?

one of the most important things will be nutrition, especially peri/post-workout nutrition.. have you ever taken protein + carb shakes during a basketball practice, such as during a break? It really can be very effective at keeping you fresh. If you down half of a "gatoraid + protein shake" during practice, then down the other half (or more) after, lifting won't be nearly as bad.

i'd definitely say your best days to lift are mon/thurs, though it would be great if you could just chill thurs considering it's the lowest amount of work. I'd go for something like this:


Monday - 2HOURS + SQUAT/BENCH/PULL
Tuesday - 2HOURS + light bodywieght stuff (upper/lower)
Wednesday - 3HOURS/OR GAME
Thursday - 1HOUR 30 + SQUAT/BENCh/PULL
Friday - 2 HOURS + light bodyweight stuff (upper/lower)
Saturday - 2 HOUR/GAME
Sunday - GAME IF NOT ON SAT

bodyweight stuff would be things like glute bridges, hamstring iso, ghr, dips/chinups/pullups/pushups etc.

as far as rep ranges go, I would go 3 x 5-8 depending on how you feel..

i personally wouldn't deadlift, at least not right now.. i'd get adapted to the routine without deadlift, then if everything feels fine after a few weeks, i'd put it in.. but deadlift could be the straw that breaks the camel's back, in turns of fatigue/lower back fatigue etc.. not something you want when playing tons of basketball like you will be.

not so sure about power cleans in this routine, i mean, i think it'll be more of a filler than useful given the circumstances.

So I don't think I can really carry on with SS 3x5 as it would just be too much...I was thinking of having the same sort of format with

A                                         
SQUAT                               
BENCH
DEADLIFT
(UPPER BACK LIFT)

B
SQUAT
PRESS
POWER CLEAN
CHIN-UPS

I think I would put A on thursday, and B on sunday and then on wednesday throw in a lighter workout of

Bulgarian split squats
Leg curl/nat ghr idk
maybe some upper body stuff like curls?/lateral raises? pushups? etc?
Calf raises

How do you think this would work and if possible suggest something better, i know its a lot to read but really not sure what to do, i enjoy lifting and have seen good results before etc so dont want to give it up.

BTW previous stats about a month ago

Squat 90kg x 5
Bench 50kg x 5
Press 38?kg x 5
Deadlift 100kg x 5 (ran out of weights could have been more)
Power clean - 50kg x 3
Chinups-max of 6 -WEak i know!

Obviously on this sort of routine i would have to eat a hell of a lot more than i am now, and really use some recovery techniques etc but just checking with you guys who know much more than I about this stuff...

thanks

that's my take on it..

peace

Yesterday, went hiking/trail running/bouldering with my brother and a couple other kids. Culminated with jumping into the Potomac River off a 40-50 foot cliff. Some kayaker passing by filmed us and then filmed me spelling out my email address (lol) so hopefully we'll have some footage soon!

hah sounds fun.. jumping into canals around here is scary shit, i used to do it alot though it's fun as hell.

how'd you spell out your email address?

We got a $75 ticket (each) for "entering the Potomac" which is apparently illegal because mad people have drowned in it this year, but whatever. Fucking worth it.

wtf? that is whack

so, i put adsense on the top of the site.. color scheme matches and it's not too big.. i've filtered out tons of categories so hopefully we don't get any fitness/vert ads, so far i actually like the ads that are dislpayed.. i've gotten:
- BP oil cover up ads
- military secrets ads
- moviephone / movie tickets ads
- newspaper stand ads

hehe.. i just don't want alot of trashy ads on the site and especially no fitness ones etc..

peace

daybefore lots of spinach and protein mod carb. ~8 30 dinner= salmon  sleep at 11 30.

wake ~7

7am  breakfast= healthy cereal, 10 oz spinach
9 or 10 am= chicken
1 pm= more spinach plus 1-2 banana
after 1pm lunch= nap 30 min, wake at 2
at 5pm spinach
8 30pm= coffee
9pm= vert pr

EDIT- on the day of my 37.5 slrvj, i had a big glass of prune juice and took a shit at least 1-2x per hour from 8am- 3pm. probly lost a TON of bodyweight

lol nice.. i always take tons of shits before PR'n too mostly from bananas though.

YOOO!!! check 1:06, nasty.. pretty cool vid with the fall & then coming back and tearing it up ridiculous.

Quote from: adarqui on September 06, 2010, 06:12:15 am

Quote from: Flander on September 06, 2010, 06:02:09 am

Quote from: adarqui on September 06, 2010, 04:58:23 am

Quote from: Flander on September 06, 2010, 02:14:46 am

Quote from: adarqui on September 06, 2010, 01:51:05 am

Quote from: cowed77 on September 06, 2010, 01:43:26 am

fuck, i just tried it once like 5 mins ago, finger on neck.
abt 60 beats for 1 min. damn 

a RHR of 60 isn't bad for power athletes btw, though RHR is a good marker for how in condition someone is, people with insane aerobic + anaerobic conditioning don't have high RHR's.. also, if you want to compare to mine, you'd have to lie down for 5 minutes just relaxing then measure, that's how i measure mine.. it's still low regardless of doing that, but say my 42 might have been 48-50 if i just went from standing up to sitting down + measuring.

peace!

Yeah. I just measured mine to 70 sitting at the computer and working.

ah.. it should get lower with some of the stuff we have planned.

Yeah. To be fair, I had just walked up a flight of stairs. But anyways.

that'll skew it for sure hehe!

Yeah. its not helping.

Damn man. Were going to become beastly beasts. Im aiming for the guy bmully posted in the track and field section 

ya you got to get on that level, that guy is intense as fuck.

good things to come !@$!@

Hey thanks Enzo. My thinking process is to pretty much rest now in the Autumn since there will be raining etc outside... so basically I need to rest as part as my training process if you will (and if I will ). I'm training with pretty much no rest at all (consistently) for like 1 year+, maybe it's time to give the body some due respect and let it recover. I could still do core work and maybe some kind of one-leg RDL... pure hip extension, low volumes, just for the sake of it. And upperbody work, bodyweight work (pushups, pullups etc).

Then if I get healthy, and if my injury is overuse-related (it would appear so) - then I might get healthy again. I'm also thinking of switching to low bar squats and I plan on getting into that using box squats first to learn to sit back more...

I have an amalgam of things in my head... I even plan to write an article about the "perfect plan" (yes, pretentious words here) with a thorough analysis of whatever a "perfect" plan should contain from all the standpoints of training (that includes a lot of stuff).

Anyway, regarding the bounds: I think you can still do one-leg consecutive bounds on the left leg... there's nothing that can stop you since the right knee is the injured one... just make sure you're fit enough to do them so you don't injure that too. I'm doing them (I won't from now on) and I'm always thinking "be careful, be focused" when I'm doing them so that I don't get injured.

These were the last ones that I did:

<a href="http://www.youtube.com/watch?v=sXzpg-ylt9I" target="_blank">http://www.youtube.com/watch?v=sXzpg-ylt9I</a>

raptor, let's say you do rest, if you just do an hour of walking every day for a few months and kept a clean diet, with some bodyweight upper/bodyweight lower (like the rdl stuff/glute bridge/hamstring iso/calf raises), you could get really lean (which was on of your goals) and end up feeling pretty good

i know you've wanted to lean up for quite some time, now would be a good time to do it considering the knee injury.. like always, my mindset is improve something in the face of an injury, there's still plenty of things you can improve while resting to recover from this knee injury.

peace!