Author Topic: chasing athleticism (Read 939764 times)

maxent · « **Reply #2385 on:** May 06, 2015, 12:16:51 am »

Quote from: LBSS on May 05, 2015, 11:21:54 am

T0ddday method. lots and lots of approaches from one step, then two steps, then three steps, then four. grease the groove.

Sounds like a plan. I like how it keeps expectations in control as well. I wont feel bad about jumping low (20" ish) because i know the program will get me to 30s over time. Time to become a LR jumper! I can't dunk RL anymore because of my ankle but maybe over time i'll be a better LR jumper than i was as a healthy RL.

maxent · « **Reply #2386 on:** May 06, 2015, 04:56:03 am »

BP 6x87.5(PR!), 5Fx87.5(LPR), 5Fx85, 3x3x85 (LPR)
FBS 3x100
BS 3x120, 4x120 (LPR), 3x120, 3x120, 2x120, 3x120
Dunking stuff - 3x3 - see notes (*new exercise*)

Bench notes:
Bench lifetime PR .. feels satisfying

Couldnt lock out 6th rep of the 2nd set though to make 2x6. Benching again sunday - considering to cut volume at 3 sets instead of 6? hmm we'll see. decided to stick with RSR 6 sets and progress from doubles up to triples. Total of 25 reps with the final goal of 36 (6x6x85). Progress by any means necessary!

Squat notes:
Front squats hurt my back

after the triple with 100kg my back was aggrieved and that persisted throughout the rest of the squat workout. i need to figure out how to fix this, im starting to worry now. Started RSR backsquats with 120 training weight today. Did 18 reps with 120kg (goal is 36=6x6x120kg eventually).

Dunk notes:
Order of the day was to get in and do some jumps at the rim with the completely unnatural and alien LR plant. I did 2x3 rim grabs after initially trying with a ball and finding them to be not even quite layups but floaters lol. Then finished off with a set of 3 with the ball - but here is the thing - my body wanted to turn it into a ME attempt, quite rightly, because it could sense that anything else was not going to work - but even doing LR plant, i felt myself trying to squeeze out some force with my L leg which should only have been the plant, oops. This bothered my ankle a little - not quite as acutely and sharply as when I've tried to do RL dunk attempts - but still disturbing a little. So this killed my confidence for wanting to dunk with LR - it just seems max effort jumps are contraindicated regardless of the plant

Oh well. I'll continue wtih the submax rim grabs - better than nothing, right..

maxent · « **Reply #2387 on:** May 08, 2015, 06:05:57 am »

BS 6x60
OHP 6x50, 4x12x20

Squat notes:
Rested my back.

OHP notes:
As with squats, gonna give my back a chance to heal.

Mobility notes:
Used wobble board for the first time. Pretty easy but i have to find ways to make it mroe interesting. This might be a good list to work through. If it wasnt so long i'd paste it in and tick it off over time but it's like 2000 words. oh well.

Light workout, may not even lift heavy sunday and take the rest of the week til im healthy. I am starting to wonder if my ankle injury is partially to blame for my back problems - it's clear mobility is affected and when squatting with bad mobility, certainly possible to injure other parts of the body. Going to prioritise bench press and not stress too much about all of this lower back and ankle business for the next couple of weeks.

maxent · « **Reply #2388 on:** May 10, 2015, 08:55:28 am »

So much for resting my back lol. Played basketball at training

Was so much fun, prob the first time since Feb i've been able to play like that. I still wont jump DL off RL, esp maximally, but, i'll try next week, 12 weeks since injury. Hopefully it goes ok! i'm looking forward to it, if somewhat tentatively because i dont want to be disappointed...

Lifted before bbball, did bench press only -
BP 6x88.5 (PR), 6x87.5 (PR)

Bench notes:
Hardest bench ive ever done - on that second set, i couldnt lock it out completely and just took it back into the pins .. gave it everything but im still counting it as 6. First set was hard as fuck as well. But i said to myself i can get 2x6 i'll go to bball and not worry about doing more sets.

maxent · « **Reply #2389 on:** May 13, 2015, 06:00:15 am »

BP 5x89.5 (LPR), 5x85, 5x3x87.5
SQ 6x20

BP notes:
I was supposed to OHP today but im not using that exercise because it's high risk for lower back. SO benched instead. But didn't have a PR in me today. Figures, it was only sunday i got a PR so it's too soon to get another one. I'll do volume today and try again sunday for a PR..

Total of 20 reps at ≥87.5kg and 25 reps ≥ 85kg. I'm gonna try make 87.5kg my new training weight. Have to keep working towards my main goal is 90kg worksets, no use getting too comfortable at 85kg when my long term goal is 100kg for worksets.

Ive messed my back up so much that even unracking 60kg causes pain. Good job dickhead.

maxent · « **Reply #2390 on:** May 14, 2015, 11:12:04 pm »

bk feels good today but i might skip squats just to make sure everything is ok. looking forward to benching sunday

im having dreams of benching. think it's my new obsession. i wanna be using 100kg for sets of 6!

Coges · « **Reply #2391 on:** May 14, 2015, 11:45:51 pm »

Quote from: maxent on May 14, 2015, 11:12:04 pm

bk feels good today but i might skip squats just to make sure everything is ok. looking forward to benching sunday im having dreams of benching. think it's my new obsession. i wanna be using 100kg for sets of 6!

Do you think this focus you now have on benching is paying off? I dream of having a big bench but often wonder whether it's worth the effort.

maxent · « **Reply #2392 on:** May 15, 2015, 12:32:18 am »

Quote from: Coges on May 14, 2015, 11:45:51 pm

Quote from: maxent on May 14, 2015, 11:12:04 pm
bk feels good today but i might skip squats just to make sure everything is ok. looking forward to benching sunday im having dreams of benching. think it's my new obsession. i wanna be using 100kg for sets of 6!

Do you think this focus you now have on benching is paying off? I dream of having a big bench but often wonder whether it's worth the effort.

prob too early to say. If i add 15kg to my bench (85kg worksets ->100kg worksets) will it improve my athleticism in any meaningful way? i dont know. maybe it will help bc upper body strength is useful too even if not as important as lower body strength. i dont know. it remains to be seen. if i can sink 3s easily then i'll be happy.. if it helps my dunking, that would be nice too

Coges · « **Reply #2393 on:** May 17, 2015, 09:23:57 pm »

Quote from: maxent on May 15, 2015, 12:32:18 am

Quote from: Coges on May 14, 2015, 11:45:51 pm
Quote from: maxent on May 14, 2015, 11:12:04 pm
bk feels good today but i might skip squats just to make sure everything is ok. looking forward to benching sunday im having dreams of benching. think it's my new obsession. i wanna be using 100kg for sets of 6!

Do you think this focus you now have on benching is paying off? I dream of having a big bench but often wonder whether it's worth the effort.

prob too early to say. If i add 15kg to my bench (85kg worksets ->100kg worksets) will it improve my athleticism in any meaningful way? i dont know. maybe it will help bc upper body strength is useful too even if not as important as lower body strength. i dont know. it remains to be seen. if i can sink 3s easily then i'll be happy.. if it helps my dunking, that would be nice too

The reason I ask is the athletes I often admire the most have strong upper bodies. If you can get it without compromising too much on something else I think it will definitely be worth it. Think about strength in the paint and being able to push/hold bigger guys out for the rebound.

maxent · « **Reply #2394 on:** May 18, 2015, 07:45:41 am »

Log from yesterday training..

BP 5x90 (LPR), 5x3x90 (LPR)
SQ 6x50, 6x60, 6x90, 2x6x100
Bball pickup 1hr

BP notes:
I went for the big 2x15kg plates milestone and could only manage 5 reps. Which was disappointing because that matches something i did for 5 reps already a while back over a year ago. But i did do a total of 20 reps with 90kg which is something? I can try progressing here to say 36-40 reps total. Then i'll be stronger. If my goal was to make 90kg my training weight for worksts - then i'm there now, i can just keep adding a rep here or there til i can do say 6x6x90kg which will be nice.

Squat notes:
i squatted. my back is fine. i feel okay. I want to do RSR with 120kg but not sure if i can attempt it yet. i'll see how i feel weds.

maxent · « **Reply #2395 on:** May 19, 2015, 01:47:50 am »

Quote from: Coges on May 17, 2015, 09:23:57 pm

Quote from: maxent on May 15, 2015, 12:32:18 am
Quote from: Coges on May 14, 2015, 11:45:51 pm
Quote from: maxent on May 14, 2015, 11:12:04 pm
bk feels good today but i might skip squats just to make sure everything is ok. looking forward to benching sunday im having dreams of benching. think it's my new obsession. i wanna be using 100kg for sets of 6!

Do you think this focus you now have on benching is paying off? I dream of having a big bench but often wonder whether it's worth the effort.

prob too early to say. If i add 15kg to my bench (85kg worksets ->100kg worksets) will it improve my athleticism in any meaningful way? i dont know. maybe it will help bc upper body strength is useful too even if not as important as lower body strength. i dont know. it remains to be seen. if i can sink 3s easily then i'll be happy.. if it helps my dunking, that would be nice too

The reason I ask is the athletes I often admire the most have strong upper bodies. If you can get it without compromising too much on something else I think it will definitely be worth it. Think about strength in the paint and being able to push/hold bigger guys out for the rebound.

For sure. I have noticed my forearms seem more defined, which i put down to benching. It's around my elbow where im finding the most potential for gains. Think jumpshot, boxing out, etc which involves the elbow joint. Haven't really played ball serously to see if it has any effect on my game. But hypothetically, i think in basketball it will help to have a strong upper body especially for the inside positions. it's a whole body thing, even if i had squat strength before on the opposition player, i prob didn't have enough upper body strength and you get pushed around without being strong everywhere in the body. Then again, i could do with more reserve strength to make normal, submax movements easier and more reproducible in gametime conditions. More aggression and fitness to able to play at htat level for a longer amount of time too.

Retrospectively, I hurt myself going up for a defensive rebound when i went up to grab the ball and took a bump from behind, and landed awkwardly spraining my left ankle. I don't think i'll leave my feet again in a game in that sort of situation, will just clear out defender using using strength and securely retrieve the ball once it's safe. Have to be proactive about remaining healthy.

Coming back to bench, i think for myself, a 120kg bench is an excellent goal, especially with a bodyweight of 80kg - though i do hope i can someday be a lean 85kg, im not sure if that's permissible by my genetics and build type. 120kg bench would require using 100kg for worksets - i think i can do that within 12 months time, if i work hard at it. Getting 6x100kg will be the first major milestone - i think that will correspond to a 115kg max. I am gonna work steadily towards that. Once i've got 6x6x90kg out of the way, i'll add 5kg and chase 6x6x95kg and then 6x6x100kg.

Coges · « **Reply #2396 on:** May 19, 2015, 02:34:29 am »

Quote from: maxent on May 19, 2015, 01:47:50 am

Quote from: Coges on May 17, 2015, 09:23:57 pm
Quote from: maxent on May 15, 2015, 12:32:18 am
Quote from: Coges on May 14, 2015, 11:45:51 pm
Quote from: maxent on May 14, 2015, 11:12:04 pm
bk feels good today but i might skip squats just to make sure everything is ok. looking forward to benching sunday im having dreams of benching. think it's my new obsession. i wanna be using 100kg for sets of 6!

Do you think this focus you now have on benching is paying off? I dream of having a big bench but often wonder whether it's worth the effort.

prob too early to say. If i add 15kg to my bench (85kg worksets ->100kg worksets) will it improve my athleticism in any meaningful way? i dont know. maybe it will help bc upper body strength is useful too even if not as important as lower body strength. i dont know. it remains to be seen. if i can sink 3s easily then i'll be happy.. if it helps my dunking, that would be nice too

The reason I ask is the athletes I often admire the most have strong upper bodies. If you can get it without compromising too much on something else I think it will definitely be worth it. Think about strength in the paint and being able to push/hold bigger guys out for the rebound.

For sure. I have noticed my forearms seem more defined, which i put down to benching. It's around my elbow where im finding the most potential for gains. Think jumpshot, boxing out, etc which involves the elbow joint. Haven't really played ball serously to see if it has any effect on my game. But hypothetically, i think in basketball it will help to have a strong upper body especially for the inside positions. it's a whole body thing, even if i had squat strength before on the opposition player, i prob didn't have enough upper body strength and you get pushed around without being strong everywhere in the body. Then again, i could do with more reserve strength to make normal, submax movements easier and more reproducible in gametime conditions. More aggression and fitness to able to play at htat level for a longer amount of time too.

Retrospectively, I hurt myself going up for a defensive rebound when i went up to grab the ball and took a bump from behind, and landed awkwardly spraining my left ankle. I don't think i'll leave my feet again in a game in that sort of situation, will just clear out defender using using strength and securely retrieve the ball once it's safe. Have to be proactive about remaining healthy.

Coming back to bench, i think for myself, a 120kg bench is an excellent goal, especially with a bodyweight of 80kg - though i do hope i can someday be a lean 85kg, im not sure if that's permissible by my genetics and build type. 120kg bench would require using 100kg for worksets - i think i can do that within 12 months time, if i work hard at it. Getting 6x100kg will be the first major milestone - i think that will correspond to a 115kg max. I am gonna work steadily towards that. Once i've got 6x6x90kg out of the way, i'll add 5kg and chase 6x6x95kg and then 6x6x100kg.

Yeah if you can combine your lower body strength and get the upper body strength you're after you'll do extremely well in the paint.

Also, let's not forget that if you have a 120kg max bench the old arms and chesticles won't be doing too bad either.

maxent · « **Reply #2397 on:** May 20, 2015, 04:07:39 am »

Quote from: Coges on May 19, 2015, 02:34:29 am

Yeah if you can combine your lower body strength and get the upper body strength you're after you'll do extremely well in the paint.

Also, let's not forget that if you have a 120kg max bench the old arms and chesticles won't be doing too bad either.

Yup. I'm more excited about benching than anything else in training at the moment.. it wouldn't be so bad to become a bench only guy if my back doesn't let me get back into squatting normally. My legs look real skinny thse days though but my upper body is starting to take shape in the meantime.. still lagging behind legs but hoping to close that gap.

maxent · « **Reply #2398 on:** May 20, 2015, 06:56:12 am »

BS 3x100, 2x2x120, 2x110
OHP 8x20, 8x40, 2x6x50, 10x50

Squat notes:
sunday's squats made me crampy today starting with 60kg warmups so i knew i wasn't gonna have a great time with squats. But i fought the temptation to do more - and stopped myself at 3 heavy sets - 1 of them being a 110kg double which is kinda depressing since 2 weeks ago i was up to 2x6x120kg. Squats detrain so fast. But i'm gonna be patient. This week is a prep phase for doing RSR next week. This week, I'll do whatever it takes to get me to 6x2x120kg nexst weds. Which means i'll prob add a set of 2x120kg on friday, and another one on sunday making 4x2x120kg - and then on weds i'll go for RSR #1 squats: 6x2x120kg. Or something like that.

OHP notes:
RE-instating this exercise.. gonna keep it light cause it's known to mess with my back and im nto having any of that at the mo.

maxent · « **Reply #2399 on:** May 20, 2015, 09:53:06 am »

Forgot to mention. Messed around with one leg calf raises and i realised my (injured) L leg had a hard time with the raises, found myswelf losing balance when doing them on L as opposed to R which had an easier time staying balanced. Which is disturbing cause im L side dominant and that's usually the leg which would beast through unilateral exercises! So im gonna try to fix that. The connection between foot health and my back problems might exist - so im gonna try to address it indirectly by strengthening my L foot/leg and hopefully my back will be okay then.

The above argument also might go some way in addressing why i can no longer jump off 2 feet. As soon as i plant my R foot, my body is like nope nope and abandons the jump because my back feels wrecked as soon as i go into the plant.

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Author Topic: chasing athleticism (Read 939764 times)

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