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Messages - Coges

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Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 21, 2019, 10:06:55 pm »

Missed weights session yesterday. Will do that tonight and do a double on Friday.

Famous last words. Got busy and did nothing. Oh well.

Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 21, 2019, 12:33:45 am »

Quick session due to work and family commitments.

Stretch RDL- 6 x 6
bar, 40, 60, 80, 90, 100
Assisted l-sit- each leg x 10s x 6



Final netball game. Thank god that's over and done with. Had a complete d-bag that I played on. Dude was pushing me from the get go. He pushed me once too often and I went back at him in the 3rd quarter. We got sat for 2 minutes by the ref. There was nothing really in it but he's just a naturally angry guy and a complete dick. Glad I don't have to put up with that anymore. If it were basketball I would run right over him and put him into next week.


Missed weights session yesterday. Will do that tonight and do a double on Friday.

Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 21, 2019, 12:27:45 am »
Those shud be within my abilities. I didn't really expect to be injured at htis point so timing has been bad. But i feel pretty good now so im looking forward to training normally starting tmr. Learning exp but it was a combo of not keeping up the daily heavy squatting, which i think keeps me from getting in too much trouble ha ha. It keeps me fatigued enough that i don't do 'too much'. The problem was i playing ball on hard wood with my hard soled shoes and i also threw in some max attempt jumps including with the vest. And on the same day i had done 5 doubles of 150kg .. which shouldn't be an issue if i was trained for doing several sets of heavy doubles but i wasn't. Also lifting and jumping and all that has taken a toll on my right leg, it's beaten up my right calf too much and i think that's where this is all going wrong for me.

If i do jumping i need to work on using a LR plant more.. jumping off my L leg as SL training .. etc. The double leg rvj off RL plant is just brutal on my R leg. Especially when i weigh more than 90kg in the gym.  At 35, i can't do all my jumping that way, it's just asking for trouble. And respect the weights, respect the hard surface, don't jump so much .. just try to get coordination down etc.

Yeah man that's a lot of work in one day from not doing much.

With the jumping you should jump off all plants. Check out Chris's log for his experience in doing that. Getting balanced will be much more profitable for you. You don't need to jump that often though.

Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 18, 2019, 10:28:53 pm »
Posting for later reference. Saw this ages ago and just came across it again.

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Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 18, 2019, 06:24:09 pm »

Backwards Deadmill- 30s x 5
Heel down reverse step up- 6" box- sets of 15- 20, 25, 30, 35, 40

Bottom 1/4 squats- aim is 100 straight reps- got to 60

Incline DB Presses- 3 x 12 @ 15kg DBs (light DBs but went slow and felt every rep)
Sissy Squats to mats (14")- 5, 5, 10
Chins- bw x 4, 4, 6

Calf, Couch, Pigeon, Pancake- 2-3 minutes spent in each pose

Felt great to be back. Was conservative but feel a ton better for it.

Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 17, 2019, 07:10:13 pm »
Didn't train at all last week and didn't do hapkido on Saturday. Played ball yesterday and I was ok but just tired and lethargic. No legs at all. That was our last game of the regular season and we beat the top team by 15. Semi final this week and we should make the granny the following week.

Back into training tonight as I'm feeling a lot better but will still take it pretty easy this week. Bloody flu. Didn't expect it to be this bad.

Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 17, 2019, 07:08:18 pm »
This is solid advice. I think i will need to make a list of moves and i can pick the 2 moves i'll go with for off-the dribble and for in the post? Let me put some up on insta and you can tell me which one has more chance of a)mastery and b)effectiveness.

I need to figure out how to use the jump stop to get some spacing to go into a dunk. Also i need to do some low rim dunking with the size 6 ball to get the movement pattern down. Right now i can't even do a two hand dunk leave alone a tomahawk. This isn't because i can't jump (can still hit a 35" rvj apparently) but because i dont know have the movement efficiency down to do it? Legit if i can get a couple of dunks in game .. it will have a psychological effect that hopefully will help my team. Just a session or two if i can fit one in will get me that back and then i don't have to do anymore dunking specific workouts hopefully.

Mate congrats in the in game dunk. I know it's only pick up but that's a huge step towards more in game dunks. Also hope the knee recovers as quickly as possible.

Over the weekend I was thinking about what moves I would focus on if I was you. I would go with a hesitation dribble into a layup or pull up jumper. If you can get this quick there's not too many people (normal players) who will stop you from getting past them. You can then add the crossover, step back, etc once you are more confident. I would suggest that if you have a hesi with a pull up and a cross over you will destroy most social (even A grade) players.

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*disclaimer- not a great video but gives you the basic idea in case you aren't aware.

For the post I would get your turn around jumper (back to the basket move) and then once face the basket jumper. Add in a pump fake every now and then, 1 dribble and finish with a dunk  :D
Seriously though, you're a left with a high shooting action and you can jump. There shouldn't be too many people who can stop you in the post with your jump shot.

Thanks guys! Upper body is still being a struggle. Weight is up to 195lbs consistently but I seem to actually be a tad leaner looking at a mirror (vascularity in lower abdominals starting to show again). As for jumping it seems to be affecting my plant speed in PRACTICE much more than in games. Managed a few dunks Friday AM after lifting legs Thursday night. Slow walk up stuff now real ME jumps. Tested a few other plants in the weight room the other day after leg day and managed a 39.5" SLJ off my L leg. Only got 34 off my R tho as my shin kept getting some pains/twinges. Which feels low but, that's normally my weaker leg for SL stuff.

Which goes to what seifullaah asked. Yes, absolutely I am better off my L leg over my R in SL stuff. I'm probably a tad bit if an outlier tho as I'm naturally a lefty but play basketball (predominantly) right handed. This brings up a few key points about rewiring your body as well. As a natural lefty I should jump better off my R leg but years of playing right handed (finishing around the rim mostly R handed) has pushed my L leg to a seemingly more natural state for jumping. Further proof of this is the fact that I still plant better LR on my DLRVJ which is usually consistent for a lefty dunker. Basically it's "proof" that practicing all plants will eliminate various weaknesses and inconsistencies.

Also, lately I've been hammering my "off" plants much more than my dominant plant in warmups to try and balance them out for better athletic performance. This *may* have a small impact on my dominant plant being a tad lower than normal (I got 42.5" clean off 2 steps yesterday post workout. A few weeks ago that was 44" albeit at 6lbs BW less). Just a lot of food for thought.

Tonight is Lunges/Straight leg deads followed by hang cleans and plyo work.


Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 13, 2019, 08:17:09 pm »
Netball game last night. Felt rubbish at the start and great at the end. Was definitely better for the run.

Haven't trained still this week. Have had full days of work and haven't felt like getting up at 4.30 to go to the gym. Will do Hapkido tonight and then get back into training from tomorrow. Fingers crossed.

Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 13, 2019, 08:04:05 pm »
So might start to make some diet changes .. i have 37 days til comp day, will start boiling my eggs in the morning and reduce the quantity to 2 eggs from 3. Not a huge change but over the scale of 37 days it should help. Also will be keeping daily activity at 10,000 steps or more. Which won't happen unless i go for walks or running or basketball.

More jumping .. jumping with the vest ... forget about dunking esp with the vest that's stupid .. better to just potentiate with the vest using max effort jumps then try with a ball 
Squatting will be trying to master 150kg for volume ... it's time to switch over to heavy weights and see what i can do athletically with whatever muscle ive build (lol).
Start sprinting. Always hard to start these cos the first sessions will give massive doms but i need to ease into this asap otherwise i'll miss the boat
conditioning has to come from hard running (20 min max) or intervals. i will start the intervals soonish .. this week....
im too heavy .. will need to actively drop some kilos. 86.5kg would be realistically amazing if i can get it but im not sure if it's attainable in this timeframe while trying to do all of the above..

Can I make a suggestion?

More basketball. 37 days till comp isn't that long. Work more basketball. Work your jumper and pick 2-4 moves that you think will be your go to and get them to a level where they're automatic. I would go with 2 post and 2 off the dribble. IMO that will give you a greater outcome when the comp rolls around. Still try to be an athletic beast but just don't forget about your ball skills.

*Edit- Also, as a lefty you should try and take advantage of this. Especially in post play with your turn around jumper.

Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 11, 2019, 09:27:49 pm »
Trained once at the end of last week and trained hapkido on Saturday. Still feel like shit. Didn't train yesterday. May do a quick session tonight.

On a positive note I put together the new ring on Friday. It's pretty sweet. Adjustable from 8-10ft. Did some jumps on Friday too. Single leg left and right. RVJ LR and RL. The good news is that all plants and takeoffs were mid 20's. The bad news is that they were all super slow and lethargic. This isn't surprising given I've been sick and is also good news cause I can see heaps to fix and get some good gains.

Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 07, 2019, 05:10:20 pm »
Hey mate. I remember you always talk about how you have slow feet when you play. Everything I've read and heard recently talks on hip flexor strength as the key to quicker feet. Could be some pretty cheap gains for you. (L-sit, leg raises, cable pull ins, etc).

Progress Journals & Experimental Routines / Re: 2019 Vert Comp
« on: March 07, 2019, 05:03:41 pm »
fu*k that's a good idea. i should buy a vertec... :D :ibjumping:

or maybe that's a bad idea. :trollface:

Dude that's a brilliant idea  :ibrunning: :ibjumping: :headbang:

I put together my ring yesterday. So good having it in the driveway.

Progress Journals & Experimental Routines / Re: 2019 Vert Comp
« on: March 05, 2019, 05:22:38 pm »
Nice and nice.

I haven't tested mine in the last month but am getting a new adjustable ring for home so will be able to test it anytime I want.

Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 05, 2019, 12:21:55 am »
With dunking, i feel hypoglycemic after one or two attempts. and im not in a position to be able to take workout nutrition. Right now being on the basketball court is 'cardio time' so im not trying to lose any fat loss benefit that it confers by trying to perform better. If i just shoot around my HR will be around 110. If i push the pace i can get it up to 140. it's like cardio that i can do for hours. Not sure i even want to be getting in the habit of sipping gatorade on the basketball court, that will mess with my heart .. sugar is def poison for me and at 25g a day of it during gym sessions (shake) im not able to add any more without risking bad health. I find when i start eating more junk (ie sugar and fat) my mental and physical wellbeing goes down and im at risk of getting arrhythmia problems. I've literally sworn off chocolate/cookies/cakes/sweets completely .. not just for a bit but never again just to stay out of hospital..

daily squatting makes my knees feel shit .. all the time.. now. it doesn't seem to matter if im resting or not .. ive tried 3 days of 'recovery' and i still haven't got them feeling good. it makes it hard to justify doing jumping tho when even light recovery squats are too much to make knees feel normal. may have signed a deal with the devil with this thing that i wish i could run back :/

If i was complaining about a 25" vertical last week .. then what do i say about last night w hen i was lucky to get 12" i couldn't even touch the rim .. was getting the net about halfway. and that's with 'rest'. so yea this is not about trying to train for a 40 without jumping. this is about trying to get back to 30

Dude your log makes me sad sometimes. And angry but mostly sad. I also leave it to last out of every log cause it's my daily dose of drama. Far be it for me to tell you how to train or what to do but seriously dude, take an unsentimental view of yourself and your training. It also might be worth handing the reigns over to someone else for a while.

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