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Topics - Coges

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16
Basketball / NBA Finals Memes
« on: June 22, 2016, 01:55:54 am »
Figured I'd put these here so I don't spam the other finals thread:


17
Injury, Prehab, & Rehab talk for the brittlebros / Pre Game Warm Up
« on: May 19, 2016, 09:52:40 pm »
For those guys who are playing what's your go to pre game warm up? I'm starting again next week and want to be able to do a decent warm up without looking like an NBA wannabe douche bag. I used to do a full comprehensive warm up back when playing a higher level but now it's a social game more than anything. Even so I'm getting older and want to make sure I'm ready to go and less likely to injure myself.  I'm usually at the courts about 10-15 prior to the game and have 3-5 mins on court prior to tip off. Cheers.

18
It seems like a few of us on here use IF as an eating structure. Thought it would be worthwhile to share what works best for you.I'm definitely interested to see what has worked for you best, even if you don't currently do it.  Things like:

When do you train? How does that affect your IF?
Different eating on training days vs rest days?
How long do you fast for?
How many meals do you eat?
What's the break up of your meals? I.e. do you carb backload, etc.

For me I usually train very early and am in the gym by 5.15am. I sip 15gs of BCAAs during and post w/o. First meal is around 2pm which means I've fasted for around 16-18 hours. At the moment I'm just making sure I get all my food in during that period which will generally be 3 meals fairly equally broken up. On rest days I sometimes drop the carbs from the first and/or second meal.

19
Instead of hijacking Maxent's log I thought I'd post this here. I'm in a similar situation to Maxent in that I've never dunked in a game on a fast break. I've tried quite a few times but have found that it's that last couple of steps that are problematic after such a long run up. I can seemingly get much higher off 2-4 steps but normally there's so much traffic in that situation that dunking is not an option (unfortunately I don't quite have Chris's VJ yet).

Any ideas on how to train the RVJ in this manner? Is it as simple as doing half and full court lay-ups and attempting a dunk at the end?

Also, reading through some old Todday material he cited hamstring strength and the inability to transfer force behind knee collapse (if I interpreted this correctly). I know this refers to bounding but I would imagine RSLVJ would be a similar issue.

Quote
Tons of guys have problems with the buckling of the leg when beginning bounding or bounding at max intensity, its usually caused by the hamstrings not being strong/powerful enough to transfer the force up to the hips

Again, is this as simple as training the pos chain more to prevent this from occurring or are there better methods?

20
So I'm going to get some lifting shoes. Purely for squatting and any other oly lifting that I do.
Not planning (at this point in time) to do any crossfit although I can't rule it out down the track.

Main question is:
- Does the heel height, and more specifically the height difference between the fastlift and adipowers, really matter? Is 0.1 of an inch going to make any significant difference? I can pick up a pair of fastlifts for $119-$180 whereas the adipowers are going to set me back nearly $300.

I've looked at the following shoes-   
- Fastlift 335
- Adidas powerlift
- Adidas power perfect
- Adidas adipower
- Reebok crossfit lifter
- Nike romaleos

I'm leaning towards the fastlift purely from a pricing and accessibility perspective. I can try them on at two different locations to get the sizing right, etc.

Have also just seen these ones which I've never heard of before but heel height for my height would be over an inch.
http://www.undergroundelite.com.au/UGE-Weightlifting-Shoes.html

Also these just to confuse the matter further
http://www.weightliftingspares.com.au/product/sabo-weightlifting-shoes/

This is seriously a confusing area.

Long story short, are the inov-8 fastlift 335s a good shoe or is there a good enough reason to spend more on something else?

 

21
Nutrition & Supplementation / Bioimpedance analysis
« on: June 15, 2014, 11:03:22 pm »
So I'm getting my BF% tested. Last time I was tested was about 3 years ago which was done by calipers and I tested at 13%. I thought it was low at the time and they only used 4 sites to perform the test. I retested 3 months later and without any noticeable physical difference I tested at 16%.
I have spoken to someone in my area who does Bio impedance testing and they'll charge me $25 for the test and the report. I'm booked in to do it next week. I figure it'll cost at least that to get a trainer to do a caliper test and I'm not confident I know anyone who has the necessary experience to do it. Also, it's cheap enough to do again in 2-3 months to track my progress.

On reading previous threads it seems this method is not too accurate. I tried doing my own research and from what I could find it doesn't seem so bad anymore.
Has anyone else had any experience with this type of testing?

23
Strength, Power, Reactivity, & Speed Discussion / Time spent in gym
« on: January 30, 2013, 01:13:52 am »
How long does everyone here spend in the gym?

Now I know we have to be careful when comparing ourselves to others as everyone is a special little snowflake but it seems, from look at other people's logs, that I'm spending about half as long in the gym or maybe just taking way too long between sets and doing half the amount of work.

Also, another factor is that I'm now training on a lunch break so can spend a maximum of about 40 mins in the gym now and I'm trying to program around that.

Cheers. 

24
Progress Journals & Experimental Routines / Two Hands Two Feet
« on: October 17, 2012, 02:17:30 am »
Alright, log time.

Overall goal of training is a two handed dunk off two feet. I’m a one foot jumper so I figure if I’m doing two hands off two feet the one foot jumping should take care of itself.

Will be using The Ultimate Split- foundational split by Kelly Baggett. Looks pretty decent with enough variety to keep it interesting. So this is my starting point: 

AGE: 32

HEIGHT: 193cm

WEIGHT: 90kg @ 17% bf (overestimated in my original post)

GOALS: Short Term- two handed dunk off two feet
Long Term- 40 inch running vert
Squat- 150kg
Deadlift- 180kg
Bench- 100kg

CURRENT ABILITY: Ah next question.....SVJ around 24” and running off one foot close to or around 30”.

TRAINING HISTORY & ACHIEVEMENTS: 125kg squat- March 2012, 90kg bench- Nov 2011, 135kg x 5 DL- May 2012, have not trained consistently since then.

BRIEF OVERVIEW OF CURRENT DIET: intermittent fasting leangains style- 16 hour fast, 8 hour feast window. Higher carbs on training days, need to focus on protein intake.

 First session tonight. Will post details tomorrow.

25
Introduce Yourself / Hey
« on: October 07, 2012, 10:39:06 pm »
Been lurking a bit here and thought I’d finally sign up and get involved.

Stats:
Age: 32
Height: 193cm
Weight: 90kg
BF%: ~20-25%
Barefoot Reach: 8'4-5ish
Current SVJ: 24”
Current RVJ: 2ft- ?, 1ft- ~30”
Deadlift 5RM- 130kg
Squat: Currently 1RM- 110kg (125kg at around March this year- highest max)

I’m a one foot jumper and can dunk off one foot. Two feet running I probably need another 4-6 inches to be able to throw one down. My running two feet technique is pretty crappy though. My one foot technique is probably pretty crappy too but I’ve never videoed it to see. It’s funny and not sure whether it’s a placebo effect or not but 3 weeks ago I was playing in a 3-4 year old pair of T-Macs. Quite a heavy shoe and I could just dunk off one foot but not consistently. Bought myself a pair of Hyperdunks and at half time of my second game wearing them last week was throwing down one handers easily (mid forearm to ring) and even a got a two hander off one foot.

Goals:
BF%: 12-15%
SVJ: 35”
RVJ: 2ft- 38”+, 1ft- 40”
Squat: 150kg
Deadlift: 200kg
Two handed tomahawk off two feet
Two hands from under the rim- no steps

I know all those numbers (lifts + vert goals) don’t really line up but I’m going to train my ass off and see where it leads me. Would love to be able to maintain a decent vert throughout a whole game of basketball too. Speed and excellent conditioning are other goals but I’m less sure of how to incorporate those into an overall program when focusing on vert training.

Training:
This is the bit I’m unsure of. I have followed 531 and gotten decent results strength wise. Started the VJB Intermediate Balanced program two weeks ago.  Felt really good and was going to continue till I strained my groin on Friday having trying out some dunks. Thinking it may have been a bit advanced for me and could have contributed to the injury as I have had very limited soft tissue injuries across the years. Have a game tonight so once I get through that will reassess and go from there.   

Would love some advice here. Not really sure where to start. I train at home but have access to a rack, olympic bar, olympic dbs and more weight than I'll probably ever lift. Also have a couple of pretty sweet hills for running near my place too and a couple of nice flat parks. I have 531 2nd ed, a copy of the original VJB and access to the net  :o so access to plenty of other information.

Strengths:
Ummm....height.

Weaknesses:
Overall strength levels, core strength, consistency of training, diet (need to work on this one a fair bit- especially if I’m to lose 10% bf)

That’s a lot of information from me. I look forward to putting up some vids with what will surely be outstanding results  ;D. I’ll try and take a vid of me dunking over the next week so I have a starting point. I might start a journal too with my training so I can track my progress.

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