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Messages - maxent

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2176
Progress Journals & Experimental Routines / chasing mediocrity (W1D1)
« on: February 01, 2016, 05:37:22 am »
BS 6x100
BP 2x90, 6x80, 6x82.5, 6x80
WCU 3x101.3 (+20kg), 6x96(+15kg), 7x88.5 (+7.5kg)
LPD 3x8x42.5
CROW 3x12x42.5
CND - 1.5km in 8:47 (call it a PR), 3km in 18:30 (call it a PR), 3.3km in 20 (call it a PR)

BW: 78.4kg / 172.84lb
Broken .. back fucked. FUCK. i cant squat :(

2177
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 31, 2016, 01:09:53 am »
It may be that I jump higher at a rim than on a vertical test at home.. perhaps something is missing in the test eg adrenalin etc. I can't be sure about anything. I do want to arrange a VERTEC assessment sometime and get an official measurement under test conditions to compare with too. It could be that the rims in my country are all low lol. I wouldn't really rule out rim height discrepancy an explanation .. though i do know some rims which are "high" compared to all the others ive played on .. and when im dunking strongly there I feel like i am jumping high but that might just mean low 30s instead of high 20s or something, nothing special. Who knows. At some point if 40" is out of the question i can still be happy "only" getting 36"  once or twice - or landing a windmill or something else equally meaningful.

Actually thinking back the only time i dunked on a rim outside Australia was 2 years ago on the Venice beach courts... i was wearing flipflops and had no warmup and dunked 2 handed .. have that on video as well.. but that's neither here nor there. Have another trip planned to the states this year .. will try to get to more basketball courts and maybe even find a vertec there .. that would be cool.. Anyway til then i would like to actually improve my athleticism considerably .. otherwise i dont really have anything to prove to myself or to anyone else

Im gna stick to the plan and cut to 77kg as the goal of of this phase. And then recomp a while at ~77kg. I do think i have an easy 2kg to lose from 77->75kg - and if i can gain some muscle while doing that recomp of 2kg i'll be a better athlete than if i just straight up keep cutting to 75kg. I wont allow myself cut below 75kg though.. at that point im better served by adding muscle than by getting lighter! So there we are in agreement.

 

2178
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 30, 2016, 06:16:10 am »
Reality check time. I measured and what I thought was a mid 30s PR jump is actually a legit PR of ....... 27.5". So when i've been going on about 40" i am actually below 30". That kinda sucks. I have work to do. I should probably just do that cut to 70kg but i'm not sure it's a good idea to do it in one hit. Maybe i'll get sub 75kg first and maintain that and then later down the track go 75->69kg or whatever. Do i even care bout my vertical that much? I dont think so lol. Maybe i should do it just to see what it is like being in single digit bodyfat range .. then do small bulks around there not getting too fat again.

2179
Progress Journals & Experimental Routines / Re: Party's Over!
« on: January 30, 2016, 04:15:20 am »
^shit!

2180
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 29, 2016, 11:29:01 am »
^didn't end up doing any conditioning ... just felt like shit ... i htink the bad week's training got to me .. i had 2 bowls of icecream just now and im like fuck it .. what's the point. hopefully week i can get some decent quality training in .. i can deal wiht other stuff bad prolonged periods of poor training really mess with my motivation! Anyway, time to rest completely sat-sun and come back fresh next wk for some PRs.

2181
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 29, 2016, 04:58:38 am »
Quote from: T0ddday on January 29, 2016, 04:56:22 am
Quote from: maxent on January 29, 2016, 01:09:46 am
^I get ya that playing bball would carry over better but summer is stupidly popular and I should have reached out to teams earlier (maybe before xmas) .. i cant find any place to play at the moment :( It's actually starting to worry me because I don't think i will be able to get in good basketball shape (skill wise and conditioning being equally important) in time for the late march tournament. But short of doing drills and whatnot .. this is something I can tack on to the end of every gym training session. For now it will have to do but sooner rather than later I do need to get more specific!!

Since you realize how far from optimal it is, why not make the easy modification necessary to make it far closer to optimal?  Even just changing your cardio to repeated half miles w 3 minute walks would get you closer to basketball shape than what your doing...  I totally understand sometimes its not convenient or feasible to train optimally - but the challenge is coming up with something we can incorp orate that will better (not best) suit our goals rather than throwing hands in air and saying "well maybe this unrelated activity will carryover!"

Point taken. I'll give that a try tonight! Thank you!

2182
Progress Journals & Experimental Routines / chasing windmills (W3D3)
« on: January 29, 2016, 02:31:50 am »

BW: 77.9kg / 171.74lb (2016 PR)

Still losing weight steadily even though im not doing the crazy fasted weighted walks + hardcore lowcarb diet. I'm well on track to get to 77kg.
Not looking forward to training today. Woke up with super red eyes, dont think ive slept ... feeling pretty beat up .. need sleep. But i will FORCE some PRs today cause i cant stand the thought of a whole week of training WASTED. So whatever the case, ima manage that!
Training
BS 2x132.5
RDL 6x60

Back fucked .. gave up and came home..

2183
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 29, 2016, 01:09:46 am »
^I get ya that playing bball would carry over better but summer is stupidly popular and I should have reached out to teams earlier (maybe before xmas) .. i cant find any place to play at the moment :( It's actually starting to worry me because I don't think i will be able to get in good basketball shape (skill wise and conditioning being equally important) in time for the late march tournament. But short of doing drills and whatnot .. this is something I can tack on to the end of every gym training session. For now it will have to do but sooner rather than later I do need to get more specific!!



2184
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 28, 2016, 12:59:26 am »


BW: 172.18lb / 78.1 kg (LPR)

Gonna try real hard to take a proper rest day so i can nail some PRs tmr. This whole week was a writeoff training wise -- i overreached and im payin the price for it ..

2185
Progress Journals & Experimental Routines / chasing windmills (W2D2)
« on: January 27, 2016, 08:37:14 am »
BS 2x132.5, 2x6x102.5
JS 6x145 (PR)
Push Press 6x57.5, 3x63.5
Depth Jump 8x20"
SVJx5, RVJx5 (PRs)

BW: 78.35kg / 172.73lb (LPR)

Squat notes:
Shakey legs and back .. fatigue has still not dissipated.] Took a light day. Should be good by friday.
PR my RVJ and SVJ at home.. touched highest on the roof than i have before.. so that's kinda cool .. but it's been a while since i tested so it may be that i have reached similar levels since I last tested but i dont think so.. feels pretty good esp with almost no jumping since Nov.. I wish i could have an estimate for vertical inches but i cant find a way to measure .. which is really frustrating me.
I did 2 conditioning sessions today .. 10 mins at a leisurely pace of 6km/hr and 17:30mins at a pace of 9.1km/hr. Cardio is hard right now but i think that's cause im so grossly unfit and i have to push through and keep going. My goal is to get 3 km in under 20 mins first .. and then build up to 4km in under 20 mins. For my needs that's probably fit "enough".

2186
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 26, 2016, 04:50:50 am »
If I was single-mindedly chasing only a bodycomp goal I would keep cutting to 150. So 169.5 is already a pretty major compromise! I wont be satisfied by any means with bodycomp at 169.5. Even 165 wouldn't get me where I wanna be bodycomp wise if I did cut down to that on this occasion, which I won't be.

My plan right now is a recomp involving diet + cardio down to 77kg / 169.5kg. That would be a decent compromise for now. And then I can maintain 77kg while continuing to recomp. But if I just accepted my current bodyweight and did a bodyweight maintenance recomp from here, it would simply take too long to get lean "enough" while trying to shed those 2kg I should do-away straight away. I don't think I will cut anymore than that though. But we'll see how it goes. When the scale reads 77kg i wont be carb depleted cause im no longer doing the lowcarb thing. It's just overkill at my current level of fatness.. maybe later down the line..

2187
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 26, 2016, 02:31:35 am »
Ok i just smashed my head into the ceiling at home by doing an SVJ on the 2nd attempt .. hardly any warmup.. lol. Usually it's a lot harder to touch the roof than that! So i guess i have some decent latent athleticism at the moment from the weight loss / weight vest ... lifting ... ?? I wish i could go test my vertical on the court but it's Australia Day and i imagine almost every bball indoor place is closed today. Maybe outdoor court..

Oh and post refeed to end Phase I, my body normalised at sub 79kg! Which is awesome.. cause that was all i wanted.. at this point. Now to lose the next 2 kilos of adipose at a more leisurely pace albeit while getting my lifts going again :)

2188
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 25, 2016, 10:22:53 am »
So phase II begins tmr ..
Quote from: maxent on January 23, 2016, 03:54:52 am
I'm giving myself 9 weeks for a serious transformation!

This is the macro plan in a nutshell:

Phase I: Day 1-10 - hardcore lowcarb IF diet + lots of fasted walking (5-10k a day)  -> goal of getting to <79kg asap
Phase II: Day 11- 31 -moderate IF diet + moderate carbs (100g/day) + moderate fasting walking (5k a day)  + cardio -> goal of getting to 77kg
Phase III: Day 32 - 63  - recomp IF diet + fasted stubborn fat protocol  -> goal of being a lean carbed up 77kg

After 9 weeks, im just gonna maintain for a while, at least 3 weeks. Then i'll do a SLOW bulk for the next 6 months and aim to end up a STRONG 82.5kg.

I've decided to keep up the weight vest regime, will make my effective training weight 90kg throughout phase I and II. For phase III i may let it slowly drift up towards 100kg though if it makes sense to and see if i can get some hypergravity effects for my vertical provided i've reached PR levels by  end of phase II, which may happen actually cause i'll be leaner and stronger and hopefully PR my vertical.

TLDR: destination 77kg / 169.5lb .. but doing it moderately!

2189
Progress Journals & Experimental Routines / chasing windmills (W3D1)
« on: January 25, 2016, 02:55:16 am »


BW: 78.7kg / 173.5lb (LPR)

I reached the Phase I goal early! So that's a relief cause I'm ready to change up to a less severe regime!

Phase II:  I'm gonna switch out to a moderate diet. Moderate calories, moderate carbs, moderate activity but adding in cardio. The goal is to keep dieting down to 77kg / 169.5lb. I gave myself 21 days .. that's prob still pretty aggresive but we'll see how we go. The main thing i'm looking for is being able to train more or less normally .. and this depends on sleeping well.. with carbs and cals up, it should improve those aspects dramatically.
BS 6x100
BP 6x70, 10x60
WCU 8x80, 5x96
LPD 3x12x32.5
CROW 3x15x32.5
Cardio - 15min @ 9.6km/hr (LPR; new ex!; 2km in 12:35, 2.4km in 15)

Horrrrible workout...... my knees, lower back all didn't want anything to do with squats. Even bench, my R pec told me to stop on 70kg warmups.. so yeah. fk.hit a wall pretty hard for the weekends efforts..heh.
My weight vest busted, i will return it. That's a bit of a shame, but whatever..
Did a refeed to end Phase I.. needed it .. i feel and perform awful  .. so it was a good idea to do it and get on with the next phase.

2190
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 23, 2016, 11:46:45 pm »
BW: 174.61lb / 79.2kg

Added 2 weights to the vest, now using 19 total. That's 19x0.538 = +10.2kg. Effective weight is 90.4kg .. go figure..! Lucky I have this vest hey, otherwise after 9 weeks my legs would get super weak/small...

Not long now til im done with Phase I goal of getting <79kg. I still have 5 days left .. which means I can get closer towards the 77kg  goal of phase II. Sooner I get there better, cause then i can get my lifts going and recomp some muscle!
Food:

Fasted duration: 22.5hrs

Activity:
Total steps: 11,737
Fasted steps: 10,000
Calories out: 2747
Calories in: 1635
Calorie Balance: -1112

Smaller deficit, i went up in carbs cause i wanted to sleep tonight .. i havent slept well lately and hoping this gets me there..

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