Adarq.org

Didn't get out for a run but filled in for a mates ball team. We won by 3 after being up by as much as 15 during the first half. Even though it was a low grade there were fill-ins a plenty and we had mostly A grade players on both teams. Was a pretty fast paced game. I hardly scored but had over 15 rebounds and a couple of blocks. My d was on point which was nice so I felt like I was contributing.

Sad thing for me is that 2 years ago I would have dominated the paint and scored 15 points easy. My game is highly linked to my fitness confidence. I had no legs at all which I'm hoping is partly due to the recent training and events but I know it's mostly a lack of fitness. Need to get some more ball practice and k's into the legs. Having a rethink on my training at the moment and how I'm going to plan it going forward. Don't think I'll change anything major. May just be the timing of the training sessions, food intake, light days, etc.

Great videos LBSS.

I would also do heaps of submax reps. Just working on the drop step itself minus the dunk. Then for your dunk practice add in a smaller amount of reps.

As far as beating the defender the only way to really practice that is with a real defender. Check out 1:34 in the Dwight video. That strategy is probably your best bet if you're looking to dunk on someone. Baseline to avoid the other defenders and beat him before he's properly set.

If you start dunking over guys in the paint off a drop step I want some of what you're on 

re: the front squat, you're a bit wobbly on the way up and dip your elbows and torso forward before you recover, but it's a PR lift so it's kind of hard to say whether that's a general thing or just because this was especially hard. do you have vid of submax sets?

I think I do that an FS quite a bit. I'll have to video a sub max set and see if it's still a problem then. I generally only video the top set each time. My L shoulder was killing me and I was struggling to hold that side up too which was a problem. Will get some footage on my next FS session.

Thx for the feedback.

Quote from: Coges on February 01, 2015, 08:37:55 pm

31/01/15

Did Ride the Night which is an event in Melbourne where you ride 70k through and around Melbourne from midnight to 7am. It's a fundraising event for youth issues.

Melbourne turned it on in typical Melbourne summer style with pretty much consistent rain and with nearly 3,000 bikes on the road it made it super interesting. The distance wasn't much to write home about over that time frame but was just slow going. Finished just before 6.30am. Went straight home but unfortunately kids prevented me from getting any sleep. Fun!

whoa that sounds pretty fun.

It was pretty good aside from the weather. Would normally expect it to be 15-20 degrees and fine during summer but Melbourne delivered some horrible stuff.
Other problem was that with so many riders you couldn't get any real speed going and the average for most riders for the night was between 10-15km per hour. Pretty damn slow.

30/01/15

Jump Squats-
20kg x 5, 5, 5

Front Squats
60 x 5
80 x 5
100 x 1
110 x 1
120 x 1 (Equal PR)

OHP (Fat Gripz)
bar x 5
40 x 5
50 x 1, 1
55 x 1

Light session as I have a big ride coming up tomorrow night.

*edit- FS Video. Hit me up with some feedback if you have any. I remember my left shouder was spasming during this video but everything else felt pretty good.
<a href="http://www.youtube.com/watch?v=U9Idq3wf2e8" target="_blank">http://www.youtube.com/watch?v=U9Idq3wf2e8</a>

29/01/15

91.4kg this morning at an estimated 15-16% (online calc vs scales). Am going to start tracking calories again from start of Feb to try and get down to around 12% by end of Feb. I'm off the grog too now so no doubt that will help enormously. Have been enjoying the festive period for a little too long. I'm going to need to lose 3-4kg to make that happen. 88 would be a likely goal with 87 being preferable but I cannot remember the last time I was at 87. 

27/01/15

Squat (low bar)-
bar x 5
60 x 5
80 x 5
100 x 5
115 x 5

Incline Bench (fat gripz)-
bar x 5
40 x 5
50 x 5
60 x 5
67.5 x 5

Ring Dips-
N/A- left shoulder bugging again- seriously need to get some work done on it

Incline Guillotine Bench (fat gripz)-
40 x 15, 15, 12

Still working out the low bar squat. Moved my stance in a bit and think I'll eventually end up with the bar a bit higher but it felt ok.