Adarq.org

FBS 3x100
FS 3x110
BS 3x115
Basketball game

Squat notes;
Ok. Felt like attempting a PR set of 8 and 11 on FS and BS respectively but thought to save it for after the game.

Basketball notes:
Kinda sprained my ankle Not terribly i can walk ok. But it feels off. Also took a good hit to the forearm.

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I tried going for higher rep squats in a 2nd session after the game and dinner but 90kg warmup felt heavy so there was prob no way i was going to PR 8x97.5kg or whatever. So all in, pretty ordinary day. Hopefully my ankle is ok though.

In line with making big changes to squatting, i'm also going to do the same with jumping. Double leg jumping is useless for me because in games i never jump off 2. Not when going for a block, not when laying it up or trying to grab a rebound. The only exception is when jumping to start the game and that's cool and all but game time situations never ask for double leg jumps from unathletic guys. You simply don't have hte time to set up for a double leg situation if you're unathletic. It has to be single leg. So i'm going to ask for some help on how to go about training up for better single leg jumping and movement.

Played 1hr full court basketball at training last night. Was alright. Getting fitter i guess. I'm eating a lot though to faciliate all this training im doing.. which isn't ideal but hopefully i'll get fit enough to cut back calories back to maintenance once i'm adapted to training..

2 hours of basketball training yesterday, first itme i've balled since season ended 3wks ago.  I ate 2 pizzas post workout for recovery gains. Feel ok the next day htough so it worked..? I still wish i had lifted yesterday but got home too late. Hopefully gonna have an epic lifting day tomorrow though.

coges, yeah for sure, skipping is good stuff.

i think one aspect i overlooked is when a person is 90-100kg in bodyweight (in nba case, lean at that weight), just moving around the court in an athletic fashion a lot is a good strength stimulus. all that sprinting, jumping, jostling for position, playing defence, boxing out for rebounds, etc. all of that, over a period of time with a caloric surplus prob helps grow muscle/strength in the right places? I'm not sure lifting weights is even that important for these athletes. just max effort on the court followed by good nutrition --> gains..?

NB i had some terribly wicked upper back and lats soreness over the weekend which i am attributing to heavy fs rack walkouts and partial fs. Much more than i'd get from introducing chinups or rows or something. I shud def explore these partial and accessory exercises further. If only to build confidence but hopefully more than that also. Also present was some residual soreness in the upper body as well - chest/delts and abs too. Nothing in the lower body though.

LBSS i danced htis weekend.. I shud do it more often haha, for the reasons stated and more. eg better footwork and confidence would be nice.

Coges - Single leg work with barbell just sucks though. I never keep it up because it gets too annoying way before the weights ever approach anything decent. I think i lost interest last time at 60kg or so. Idk, the depth is also nothing great, like it's an above parallel squat. And using suhc light weight, it quickly seems pointless since you can do much more weight with 2 legs at the same depth so what exactly is it achieving? i like the db variants though but grip tends to be hte limiting thing there before the weights get heavy enuf to challenge legs. Also i recall mostly getting glute doms from BSS which i dont really think I need since im already PC dominant as is, and weights are only useful when they make my legs (quads) stronger rather than hams/quads. This is the exact same argument i would use for why deadlifts are of no use to me. You dont use a mainly PC dominant exercise for someone who has a need for stronger quads..

i might try higher rep front squats for a while though. the weight is light enough right at 90kg or so that i can do 6-7 reps alraedy and if i work up to say 10s, maybe it will help me grow my legs somehow. I doubt it though, because the weight is so light and it's prob just a waste of time ..

just coming back to dancing and footwork. I was watching the cavs raptors game and one of the commentors said kyrie put the defender in concrete boots. Which is how i'd describe how Anderson Varejão looks ALL the time on teh court, big, slow and lumbering. Also describes my own natural athletic state as well. I never figured out how to change that. I know im supposed to have 'active feet' - but wtf does that even mean in practice when you dont naturally have it? When i watch an athletic player, i notice several quick steps in a move (A) in a small period of time. Whereas someone slow would have less steps in the same amount of time (B). How do you go about transforming from A to B?

Zumba actually sounds more appealing right now than anything else

What I was actually trying to get at is you've done the squatting 3 times a week thing. Front and back. Maybe squat once or twice a week. Single leg work still has merits for a double leg jumper and has carry over to bigger lifts. I think you should seriously consider deadlifts. Done correctly and patiently that is. I had serious back issues for around 8-10 years (age 15 to 25). I've been able to pretty much resolve them completely with the use of deadlifts to strengthen my back.   

I srsly wud love to do 1 leg stuff IF I had access to heavy dbs. I actually miss that aspect of training quite a lot having only a barbell. I will try to incoorproate one leg skips again though, i miss doing those and  they prob helped stiffen my legs up a bit earlier this year when i used to do them regularly for a month or two.

i really dont find the deadlift at all appealing on any level.. its just an ego lift in my experience. and i hate it when people show off about their deadlift numbers like it means anything.. i guess im a purist that way, good squats are the only lift i respect and covet. also not sure my body type will benefit from deadlifts since i'm naturally quite good at them, they don't really do much that MY squats dont already do* (probably, if you can think of a benefit let me know?).

*edit- regarding the jumping thing. I'm very much a single leg jumper but would jump off two 65-75% in games considering the position I played.  Not a lot of room to take steps in a key full of players.*

interesting. how would you you structure single leg work for me? (question open for the forum as well)

btw, tell adarqui to email/pm you your password. Who the fuck is maxent, we want entropy back!!!

hahah, cheers !

Im too uncoordinated to do olympic lifts properly I'd like to but i suck at the movements. what makes me body type of long limbs good for one sport (basketball) is terrible for another (oly lifting). im not too keen on front squats, been there done that. i front squatted 3x a week for 2 years lol. im not touching deadlifts again with my history of back injuries. i dont see hte point of single limb work when im very much a double leg jumper nowadays. well. kind of. i still end up doing layups and general basketball movements off one leg which i wish i could fix because im a much better two leg leaper but i have no control over that, it just occurs subconsciously