Author Topic: age 42, stronglift 5x5  (Read 10554 times)

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ghettoracer

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Re: age 42, stronglift 5x5
« Reply #30 on: April 16, 2016, 01:54:52 pm »
+2
 :derp:

well well, we won game 1.  forgot the exact final score it was about 75-67 or so.  i logged 21 minutes, 6 pts (3/6 shooting), 6 re's (4 defensive, 2 offensive), 2 assist and 1 block.  should have been 10 pts 5/6 shooting.   i blew an easy layup, and also hesitated on one of my high percentage bank shot slightly and my shooting form got out of whack on that shot.  i just need to be more assertive and make better/faster game time decisions and shoot the shots where i'm positively open without any hesitation.  we had great opening q1 and was up nearly 20, but the second unit gave most of it away, it was as close as 4 point game then us starters got it back up to 10.  we're kind of lucky two of our "black hole" players didn't show up.  will be interesting to see how these two players do in real games.
« Last Edit: April 16, 2016, 02:57:25 pm by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

ghettoracer

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Re: age 42, stronglift 5x5
« Reply #31 on: April 17, 2016, 08:40:24 am »
0
some thoughts...

watching my own in game footage, it shows i've been playing old man basketball for way too long.  my shot release is slow but accurate.  lot of young guys have trouble guarding me because my tempo is "off" compare to the normal young guys they play against.  i also use lot of footwork, pump fakes to get my shots off.  i play efficiently using minimal energy.  that's why i can play for 2 hour straight 3-3 while winning.  but thinking about this, i can't help but to wonder if i should increase the intensity of my plays and go max effort more frequently.  playing old man style basketball can't be too helpful in gaining explosiveness.  the rebounds that i get usually results from my spacial recognition.  the second the shot goes up i can visually trace its path and predict where the rebound will go, and my timing is good too.  i'm only an average jumper and by no means fast.  i think some plyometrics training might do me good but i have fear of it tearing up my joints...  i've been stuck at body weight of 81-82kg for a while.  i really want to get back to low 70kg.  i will probably start hot yoga again in about a week.  need to secure a scooter as the studio is about 25 minutes to ride to.  takes too long on public transit.  my diet is not the greatest.  too much bread i think and also too much late night snacking/eating.  some intermittent fasting would probably do me good...
« Last Edit: April 17, 2016, 11:59:53 am by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

Coges

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Re: age 42, stronglift 5x5
« Reply #32 on: April 17, 2016, 08:09:09 pm »
0
i just need to be more assertive and make better/faster game time decisions and shoot the shots where i'm positively open without any hesitation.

^^^this. I know confidence is key but I'm the same with some open shots. When I play indecision costs me about 6-8 points a game easy. I wonder if this just comes down to drilling in practice.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

ghettoracer

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Re: age 42, stronglift 5x5
« Reply #33 on: April 20, 2016, 11:20:21 pm »
+1
on monday i was still fried from the game on saturday.  just couldn't muster enough will to get on the bus to do the 5x5 program at the gym...  i justify it by saying to myself i'm 42 after all i'm no spring chicken.  better to be safe than sorry.  ha ha.

tuesday late night 10:30 pm 5-5 team practice with a guest visitor team of 6 players.  got in 20 minutes of light shooting, then total of 12 people showed up so plenty of full court running, only 1 man from each team needed to sit. we played until 1 am.  solid ~100 minutes i got in.  naturally being a practice game and low head count it wasn't max effort at all but still plenty of constant jogging end to end...  the tallest guy on our team 190 cm about 6'3" is utterly garbage.  can't stand him at all.  plays with no effort or heart, whines like a little bitch and complains on both offensive and defensive end.  no skills, no conditioning, doesn't know how to rotate, doesn't box out, overall just bad for team chemistry in every way.  i'd bench or kick him off if i was the captain.  at least this time all the other team mates truly saw what a cry baby he is.

day 11 weds week 5

warm up 1km fast walk from bus station to gym.

SQ warm up 20kg 2x6, 40kg 1x6
SQ 5x6 72.5 kg (+2.5kg from last), all paused, CAT
SQ extra 80kg x3, 90kg x3, 100kg x1, 90kg x1 (wanted to do 3-6 but suddenly felt lack of energy, gave up)

BP warm up 20kg 2x6, 30kg x6, under grip on these
BP 5x6 47.5 kg (+2.5kg from last), all paused, CAT
BP extra 55kg x6, 60kg x6

row warm up 20kg 2x6
row 5x6 45 kg (+2.5kg from last)

OHP 20kg 3x6
db curl to shoulder press 14kg 5x6
dip 3x10

1.5km leisure walk to bball court.

17 people showed up on wed indoor hoop.  games felt quick today as overall everyone shot well.  we must of gotten about 12 games played ~90 minutes.  it's thursday morning right now and i am super sore.  not the muscles, the tendons especially my hamstrings.  will probably try to hit up hot springs for an hour or so later today.
« Last Edit: April 21, 2016, 10:02:46 am by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

ghettoracer

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Re: age 42, stronglift 5x5
« Reply #34 on: April 21, 2016, 10:22:17 am »
0
i just need to be more assertive and make better/faster game time decisions and shoot the shots where i'm positively open without any hesitation.

^^^this. I know confidence is key but I'm the same with some open shots. When I play indecision costs me about 6-8 points a game easy. I wonder if this just comes down to drilling in practice.

for me it's just the thought process.  i'm just not a selfish player and i will always give up a shot if i think a team mate has a better one.  sadly this is often not returned.  i've said to myself before, for 1 game i will jack it up (with in reason of course; take all my open shots immediately instead of looking for the pass) as much as i can but have never been able to do it in the past...  i will attempt to do it 1 game this season.
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

Coges

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Re: age 42, stronglift 5x5
« Reply #35 on: April 21, 2016, 07:23:07 pm »
0
i just need to be more assertive and make better/faster game time decisions and shoot the shots where i'm positively open without any hesitation.

^^^this. I know confidence is key but I'm the same with some open shots. When I play indecision costs me about 6-8 points a game easy. I wonder if this just comes down to drilling in practice.

for me it's just the thought process.  i'm just not a selfish player and i will always give up a shot if i think a team mate has a better one.  sadly this is often not returned.  i've said to myself before, for 1 game i will jack it up (with in reason of course; take all my open shots immediately instead of looking for the pass) as much as i can but have never been able to do it in the past...  i will attempt to do it 1 game this season.

I'm quite the same. I find it hard to put up a lot of shots. It's funny though when you consider that the average FG% in the NBA is less than 50% you need to put up quite a few shots to score a decent amount. When was the last time you put up over 20 shots in a game? For me, probably never.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

ghettoracer

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Re: age 42, stronglift 5x5
« Reply #36 on: April 22, 2016, 10:29:55 am »
0
day 12 friday week 5

warm up 1km fast walk from bus station to gym

SQ warm up 20kg 2x6, 50kg 1x6
SQ 5x6 75 kg (+2.5kg from last), all paused at bottom and CAT
SQ extra 85kg x6

OHP warm up 20kg 2x6
OHP 5x6 37.5kg (+2.5kg from last)

DL warm up 20kg 2x6, 50kg 1x6
DL 1x6 85kg (+5kg from last)
DL extra 90kg x2, 100kg x2, 110kg x2

70 minutes of moderate effort 3-3 after...
« Last Edit: April 25, 2016, 08:35:13 am by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

ghettoracer

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Re: age 42, stronglift 5x5
« Reply #37 on: April 25, 2016, 08:41:43 am »
0
day 13 monday week 6

warm up 1km fast walk from bus station to gym.

SQ warm up 20kg 2x6, 50kg 1x6
SQ 5x6 77.5 kg (+2.5kg from last), all paused, CAT
SQ extra 87.5kg x6, 97.5kg x1

BP warm up 20kg 2x6, 30kg x6, under grip on these
BP 5x6 50kg (+2.5kg from last), all paused, CAT, superset with
db curl to shoulder press 14kg 5x6
BP extra 60kg x4

row warm up 20kg 2x6
row 5x6 47.5kg (+2.5kg from last)

DL 20kg 2x6
DL 70kg x2, 80kg x2, 90kg x1, 100kg x1, 110kg x1, 120kg x1

30 minute light shooting
~45 minute 3-3
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

ghettoracer

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Re: age 42, stronglift 5x5
« Reply #38 on: April 28, 2016, 09:19:22 am »
+1
tuesday night

normally rec league team practice night, but only 8 heads showed up not enough for full court.  45 minutes of shooting practice and then an hour of 3-3.

weds

should be 5x5 but feel so sore (leg tendons) and feeling lazy too.  decided to skip and go tomorrow instead.  got a rec game on sat coming up and probably a good idea to skip a day this week.  i'm not eating as much fruits as normally i take.  usually plenty of apple's and banana's...  need to stock up on them.  weds night indoor 5-5.  only 14 heads total.  lots of running and lots of playing time.  got in 90 minutes running time.

day 14 thursday week 6

warm up 1km fast walk from bus station to gym

SQ warm up 20kg 2x6, 60kg 1x6
SQ 5x6 80 kg (+2.5kg from last), CAT
SQ extra 90kg x2, 100kg x1, 90kg x2 (wanted to do more, but decided to be safe for sat's game)

OHP warm up 20kg 2x6
OHP 5x6 40kg (+2.5kg from last), getting challenging, will probably not be able to complete reps at 42.5kg

DL warm up 20kg 1x6, 70kg 1x6, 80kg 1x2
DL 1x6 90kg (+5kg from last)
DL extra 100kg x2, 110kg x2

20 minutes of shooting, 70 minutes of moderate effort 3-3 after...
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

ghettoracer

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Re: age 42, stronglift 5x5
« Reply #39 on: May 01, 2016, 11:54:49 am »
+2
sat. we lost the rec league game.  lost by 15.  score was 82-67.  i only took 1 shot and made it.  21 minutes, 2pts 1/1, 9 re's, 2 assist.  winning team has 3 guys at 6'3 or so and knew how to play down low pretty well.  our tallest guy was 6'2".  i played center for about 10 minutes.  we had too many careless turnovers.  must've been 10 or so.  oh well.  team chemistry still needs improving...  it was close first 2 quarters then they got really hot shooting 3's in the Q3 and was up nearly 30 pts.  we fought back in Q4 but not enough.  team spirit not bad, we know we could get better...

sunday

decided to bite the bullet and sign up for bikram hot yoga again.  6000nt for 2 month or about $100 a month.  doing it at home is just not the same.  it is much easier in a group setting.  right before class, the studio scale showed i'm at 83.6kg.  it's been over 6 month since i did a class.  i drank a liter of water during class.  after i got out, i weight 81.3kg.  yep, sweated so much freaking 2kg worth!!  this usually happens when i haven't done hot yoga for a long while, as the days go by in about 2 weeks i will sweat a lot less during class.  i speculate the more i do hot yoga the higher my internal temp gets and with the room being at 40c the less differential between my internal temp and the classroom the less i sweat.  just my own theory...  i've lost quite a lot of joint mobility in the last 6 month.  it is not noticeable normally doing daily stuff like walking or even play basketball, lifting weights.  it is only when you try to do the postures and go deep(er) then you'll know what you have lost.  i recon it'll probably take about 2 weeks to get back into my usual deep bends.

110 minutes of deep stretching.

afterwards 5pm i arrive at 3-3 court.  it's sunday and today was quite packed.  competition level is very high today, more than usual.  i haven't been to this court in a while, at least 2-3 month.  effort level is very high, i'd have to use 90-95%.  have to defend lot of much taller and heavier guys (2-4" over me, and 10-20kg over me).  means a lot box out and deep positioning.  the squats and deadlifts are paying off as i did pretty well.  played until 10 pm.  on court for about 2.5 hours.  today was pretty fun because although it was tough and physical there was no bullshit players.  won a bit, and lost a bit but the games were always quite competitive and fun.  a good bball day.
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

ghettoracer

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Re: age 42, stronglift 5x5
« Reply #40 on: May 02, 2016, 08:15:34 am »
+3
monday

instead of getting a scooter i decided to pump up the tires on the bike and start biking around more.



8 km ride to yoga studio.  took about 20-25 minutes, which is about 5 minutes within the time it takes to scooter.  this is due to being able to run a lot of red lights (safely of course) on the bicycle...

pre yoga weight 80.4kg

120 minutes of deep stretching.  today i _really_ noticed how much stiffer i am.  i conservatively estimate a loss of 20-30% ROM depending on the body part.  sides bends, front and rear bends.  ankles, knees, hip joints... etc. it all adds up a lot.  i always find it very annoying first getting back into it initially it's always hellish and frustrating - knowing how much deeper i used to get...  and lost a lot small stabilizing muscles too.  again normally not noticeable until you need it in certain postures.  i can not wait until this hell part is over but this is the price to pay for 8 month off...  it's happen to me many times.  when will i freaking learn.  ha ha.

post yoga weight 79.5kg (i know it's mostly fluctuation of water weight but hey this is the first time i've been under 80kg on a scale at any time in last 2+ years)

8 km ride home.  going to try to take a short nap and go to gym for today's 5x5.  lied in bed for an hour, didn't quite fall asleep...

4 km ride to school gym.

day 15 monday week 7

SQ warm up 20kg 2x6, 50kg 1x6
SQ 5x6 82.5 kg (+2.5kg from last), CAT
SQ extra 90kg x1

BP warm up 20kg 2x6, 30kg x6
BP 5x6 45kg (forgot my phone and had this weight wrong, should've been 52.5kg oh well)
BP extra 50kg x6, 55kg x6

row - didn't feel like doing them today :P

DL warm up 70kg x2
DL 90kg x2, 100kg x2, 110kg x2

10 minutes of dribbling, 20 minutes of moderate effort 3-3.  got hungry and left to eat.

4km slow bike ride home.  the quads almost cramped up on a slight climb less than 1 km to home.  i guess they are pretty beat.  i need to pay up and buy some overpriced (just because in Taiwan lot of stuff are over priced for no good reason) whey protein soon as i don't think i'm getting anywhere close to 1 gram per pound of bodyweight.
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

Mutumbo000

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Re: age 42, stronglift 5x5
« Reply #41 on: May 02, 2016, 09:47:50 am »
+1
Nice bike. Riding around is great exercise.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

ghettoracer

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Re: age 42, stronglift 5x5
« Reply #42 on: May 02, 2016, 09:23:07 pm »
0
Nice bike. Riding around is great exercise.

absolutely.  it is also way more fun than walking, speed walking, running/jogging, or sprinting.  yet you can pretty much do all that on the bike with much better efficiency in distance traveled.  very low impact.  trains for endurance and explosiveness (do some short 10-20 seconds max effort bursts)...  i remember in 1986 when if first moved to california i used to bike 2.5 miles daily on bmx from school to home.  that built up the foundation of what i have today for sure...

woke up this morning with some chest soreness.  i've been over zealous in my hot yoga sessions - too eager to get back to my old stretchy self...  i have near or minor muscle pulls in several spots - left outside arm (between bi and tricep), left chest, abs, left inner thigh, and right hamstrings.  need to stop pulling hard and instead let time, gravity and heat do the work for me.

tuesday

went for a swim at a friend's pool.  might need to house and dog sit for him for few days.  did a lot of movement in the water to try to lose my joints.  on the shallow end water is below my chest and i decided to try some jumps.  i was pleasantly surprised on how good it feels.  the shallow side i can get down just right at parallel and explode up.  double leg jumps feels great and when coming down the water completely breaks off at least 75% of impact so you pretty much don't feel load coming down at all.  then i played around a lot trying single leg jumps.  i've always been double leg jumper.  when i jump single leg i always have to slow down from higher speed to "load up" the legs.  i'm guessing this is because my legs aren't strong enough and if i'm able to squat 2x my body weight then each single leg should be able to carry the body weight fully.  i also tried single leg bounds, alternating bounds in the water is so awesome.  the water slows down the movement and allows me to work on my mechanics.  it's starting to get really hot in taiwan and i will definitely be doing water jumping sessions at least once a week.  i feel it will help tremendously.

did i just invent a potentially great but very safe jump training method?  or is this a old secret lot of people use?  i don't believe i've seen or heard about it before...  i'll do some search about it later...  you guys try it and let me know.  update: a quick search on google "jump training in water" shows a lot of result...  i will definitely be jumping every time i'm in a pool.  :)

originally i wanted to do bikram today but decided to pace myself a little.  skip.

tuesday late night indoor hoop 10:30 pm.  20 minutes light dribble and shooting.  today a lot more people showed up.  24 total so we divided into 3 teams with 8 player rotating.  this allows the game pace to be pushed to be an official game.  our team did great today, i think we won 6 out of 8 games or so.  race to 15, 2's and 3's.  i think i showed my value to the team today.  i bring wisdom, experience and a calming effect to the team.  i don't need a lot of touches, but it is best i handle the ball for few seconds once we enter half court as i believe i have better court vision than the rest of the team.  lot of younger guys are full speed only and haven't learned to slow their games down, or use change of pace.  i have all the tricks in my toolbox that i accumulated over long time in my last 28 years playing and watching bball.  on one game i was literally dreymond green, out of 15 points game i shot 3/3 for 6 pts, 5 defensive re's, 1 offensive re, 3 assist, 2 steals...  literally involved in every bucket.  probably the best game of my life lol.  against a legit young athletic team too.  gotta showed them middle age man still demand respect on the court.

played until 1 am.  got in 70 minutes of solid running.  i'm really observing and focusing my game and effort level to adjust it from the usual effort efficient old mans game to more aggressive athletic full court 5-5 game speed.  i can make a huge positive impact to the rec league team.  but since i'm new with them and being 12+ years older than the rest (all of them under 30) i think secretly probably think i'm a drag even though they invited me to join.  probably just wanted my share of the entry fee (about $60).  young punks.  lol.
« Last Edit: May 04, 2016, 09:49:15 pm by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

ghettoracer

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Re: age 42, stronglift 5x5
« Reply #43 on: May 04, 2016, 09:22:42 pm »
+3
wednesday

8 km bike ride to yoga studio, rode at moderate pace took 30 mins.

bikram day 3 - arrived just 5 mins before class forgot to check pre-yoga weight.  always nice to hear full america accent on the bikram instructions.  the chinese girl instructor is terrible at enunciation it is absolutely annoying the shit out of me.  for example, exhale the air out, she would always say excel.  omg!!  your husband is american.  speak properly goddammit!    :uhhhfacepalm:  she botches many other words and you have to hear her speak like that for 90 minutes.  i'd have to try hard and focus on myself to tune her voice out...  but one day i think i might just blow up  during class.  lol.   ;D

100 minutes today.  it was a good session overall, perhaps taking yesterday off bikram was a good idea.  i can already feel some stabilizing muscles come back, maybe they just needed to be waken up (cns?).  some postures are already beginning to be enjoyable already.  looks like hell week will only be 1 instead of 2.  bonus, there were two fine ass babes in the room.  hope i see them on the regular.  one white, one taiwanese.

post yoga weight 79.0kg  :wowthatwasnutswtf: hope to see it steady lower after each session.  burn baby burn!!

1 km bike ride to have lunch with my cousin haven't really talked to her since my mom's funeral 2 years ago...  nice to catch up.

5 km leisure ride back home 1pm it's hot and humid as hell here...  got home, felt beat and tired.  seriously thinking about cutting down on 5x5 to 2 times a week instead of 3.  took a 30 mins power nap and felt good enough to drag my ass to the gym...

4 km moderate ride to school gym.

5x5 day 16 wednesday week 7

SQ warm up 30kg x6, 60kg x2, 70kg x1
SQ 5x6 85 kg (+2.5kg from last), CAT  :personal-record:
SQ extra 95kg x1

OHP warm up 20kg 1x6
OHP 5x6 42.5kg (+2.5kg from last), very challenging, took 3 mins rests, barely got the very last rep up.   :personal-record:
OHP 45kg x1 (barely made this lol)

DL warm up 20kg x6, 70kg x2, 80kg x2
DL 1x6 95kg (+5kg from last), sharp grip pain on left hand i'm not sure why, never happened before even at 120kg...  weird.
DL extra 105kg x1

1 km slow ride to bball gym.

80 minutes of moderate effort 3-3, won 4 straight in middle session.  team mates makes a huge difference.  having 1 weakness in 5 is okay.  but 2 wanna be guards with limited court vision and useless penetration = so boring to play with and lose the other games.  one game was ugly loss we only score 4 them 15.  arrg.  not my fault though ha ha, i'm always steady.   :P

5 km leisure ride home.  no signs of leg cramping like monday!!   :trolldance:
« Last Edit: May 04, 2016, 11:55:54 pm by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

ghettoracer

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Re: age 42, stronglift 5x5
« Reply #44 on: May 09, 2016, 06:25:55 am »
+2
friday

day 17 friday week 7

SQ warm up 20kg 2x6, 60kg x2, 70kg x2, 80kg x2
SQ 5x6 87.5 kg (+2.5kg from last), CAT  :personal-record:
SQ extra 95kg x2

BP warm up 20kg 2x6, 30kg x6
BP 5x6 47.5kg
BP extra 55kg x6, 60kg x6 (barely got last one up)

row warm up 14kg x6 (used db because bb not available)
row 5x6 22kg (barbell weight called for 42.5kg)

afterwards, 10 mins of dribbling, 30 minutes of moderate 3-3.

sat.

bikram day 4 - took 2 friends to try out bikram.  both did well for their first time.

110 minutes of deep stretching.

sun. bad day today, bunch of little shit went wrong.

wanted to make 2:30pm yoga but didn't leave early left at 2 exactly.  rode a fast ebike today (top speed 60 km/h).  2/3 way there a crazy tropical thunderstorm hit.  too wet i had to spend 20 minutes to wait it out.  too late for yoga oh well.  rode to bball court under the bridge which is still playable with rain.  before i get there this dumb woman on scooter was on the side walk.  she clearly saw me and i was going at a good speed ~50 km/h.  she suddenly nose up right in front of me and stops.  i nearly slam into her.  i slowed down quickly thanks to my fast reaction and swerve around her.  but almost immediately i cursed out loudly in chinese you mother fucker what the fuck are you doing?!  and gave her a super mean stare.  taipei is full of bad riders and drivers i tend to ignore them now days but this one was like aiming for me.  fuck her.  i hope she gets hurt doing dumb shit like that against a car, bus, or even just another scooter soon.  anyone with slower reaction surely would have run her over.

anyway, then on to the bball.  not a good day, tough competition today, stronger, bigger, younger.  i happen to met the dude from last sunday again so we got solid 2.  but our 3rd guy is the weak link.  he's could be good, but always does fancy dumb shit like no look or weirdly timed passes that will even fake his own teammates out.  just young and dumb really.  normally not a problem but not against good competition.  no doubt he wasted many of our possessions.  i was my usual self today and more than did my part.  at least 3 games we had game point (first to 6 wins).  i guess i should have call for the ball and finished the game myself.  i used to be ultra aggressive and finished it off.  now days i'm kinda of chill about it.

i also sprained my right thumb after getting bumped hard in the air going for a rebound. when i was getting up i rushed it a bit and hurt myself.  it's not terrible but i don't think i can lift weights with it.  arrg.

played around 11 games, only won like 4.  lots of waiting.  run time ~70 minutes.

monday

right thumb hurts, skip 5x5.

bikram day 5 - arrived plenty early today.  pre-yoga weight 82.6kg, post yoga weight 80.9kg.  drank 1.5 liter of water.

120 minutes of deep stretching.
« Last Edit: May 11, 2016, 01:08:05 pm by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8