Author Topic: chasing athleticism (Read 930917 times)

adarqui · « **Reply #3360 on:** October 24, 2016, 09:22:29 am »

Quote from: maxent on October 24, 2016, 08:55:06 am

Quote from: adarqui on October 23, 2016, 02:47:50 pm
Quote from: Leonel on October 23, 2016, 07:46:48 am
Best accessory exercise for this problem imho: back extensions.

x2 back extensions are so underrated

Quote
Since I've started doing them my back/core has never been a problem again during squats.

Thanks fellas. I picked up a back extension bench tonight. Feeling pretty good.. got a nice deal for it Here is the amazon link .. Listed as $350 USD on amazon got it for $90 AUD which is about $69 USD and it looks pretty much new! So now i gotta figure out how to program it.. i guess i will start conservative and build up .. woohoo, hope it works.

photo

damn that looks like sturdy. looks like a really nice one..... sick.

I got one way back that turned out to be too flimsy, so I can't really use it.

Quote

shud i use it flat or 45 degree? And how many sets / reps to start with? I will do it after squatting 3x a week, sound ok?

start with 45 deg .. do ~3 x Almost-Failure to start with .. just nice and controlled reps, not over-arching your back .. keep the spine neutral, glutes/lower abs activated etc.. really squeeze teh glutes at the top.

and ya after squatting is fine.

maxent · « **Reply #3361 on:** October 24, 2016, 11:16:37 pm »

BW: 81.1kg (LPR!)

I don goofd .. im tryna recover betetr but then i go and do lowcarb and cant sleep and it sucks but at least the scale registered. tbh i think i need to be sub 81kg at all times, so my plan seems to becoming get under 81kg consistently daily. then slow recomp down to 80.0. That will mean when i go to maintenance calories i'll get a nice performance boost but in the meantime training will become a lot harder. Tbh bodyweight goal aside, i just wanna get my abs back and then it will be fine to maintain bodyweight or bodyfat% whichever, i dont mind.

fk i hate being in bed late and unable to sleep but hungry af .. it's my punuishment for getting fat tho, i just gotta make sure this is the last time i go thru this torture.

maxent · « **Reply #3362 on:** October 25, 2016, 04:13:04 am »

BS 2x142.5(PR), 1x145(LPR)
BP 3x90, 10x70
Bball game

BW: 81.1kg

Squat notes:
Low back kinda stiff but i didn't feel like doing 6x2x140kg "recovery" - went for some PRs. Walked out 150kg but put it back to my credit, it would have been a fail considering how hard that 145kg went up. Noting that 142.5kg is 1.757xbw and 145kg is 1.7879xbw, shud be in the 1.8s soon, and this cycle aims to end just under 1.9 worksets.

maxent · « **Reply #3363 on:** October 25, 2016, 11:00:48 pm »

BW: 81.1kg

Im pretty confident i'll be in the 80.xx's soon.. like any time this week. So my goal is to maintain <81kg while adding some 20kg to my 6x2x140kg PR by year end. Think that's doable, it will be like losing 2.5kg of bodyfat and gaining 1.5kg of muscle to end up a lean and strong 80kg. Can then maintain that and focus on peaking athleticism proper. Things that kill performance are lowcarbs, fasting, basketball. Im willing to do away with the first 2 once ive got under a consistent 81kg.

From there basketball, i think i will switch to a 10 day cycle. Either play Tue or Thurs, but not both in the same week. That way im still maintaining some reg gameplay but not in a disruptive way to training. In fact im struggling to come up with any reason to even play competitive full court bball given my goals, the returns just aren't there and im solely playing to be a team player etc, but other ppl are happy citing injuries that might not even exist and missing games so i dont see why i am being so commited tbh. And tue night games are kind of shitty cos now im achoring the D and im still an 80kg guy playing against big strong white guys who grew up on a diet of steak and AFL and im just risking injury trying to compete on an unequal playing field. Plus ive mentuioned this before but the game here is very physical, which i dont give a fuck about right now cos id rather stay healthy than risk a rolled ankle or something..

I love half half court bball, takes away the fitness angle. im such a better plyer on the half court than full court, fitness wise im gna have to put in hours running to play competiively at next years tournament. But right now im laser focused on squat goals.

Coges · « **Reply #3364 on:** October 25, 2016, 11:32:57 pm »

Quote from: maxent on October 25, 2016, 11:00:48 pm

Things that kill performance are lowcarbs, fasting, basketball. Im willing to do away with the first 2 once ive got under a consistent 81kg.

From there basketball, i think i will switch to a 10 day cycle. Either play Tue or Thurs, but not both in the same week. That way im still maintaining some reg gameplay but not in a disruptive way to training. In fact im struggling to come up with any reason to even play competitive full court bball given my goals, the returns just aren't there and im solely playing to be a team player etc, but other ppl are happy citing injuries that might not even exist and missing games so i dont see why i am being so commited tbh. And tue night games are kind of shitty cos now im achoring the D and im still an 80kg guy playing against big strong white guys who grew up on a diet of steak and AFL and im just risking injury trying to compete on an unequal playing field. Plus ive mentuioned this before but the game here is very physical, which i dont give a fuck about right now cos id rather stay healthy than risk a rolled ankle or something..

^^^ this!

I am thinking the exact same thing. Looking to play ball every 2 weeks. Especially when you're expected to do all the dirty work under the rim.

Also, when you talk fasting are you talking about daily fasting (16-20 hours) or longer fasts (24+)? I usually fast for 16 hours daily but am trying to get my head around eating breakfast again.

maxent · « **Reply #3365 on:** October 26, 2016, 01:18:53 am »

Quote from: Coges on October 25, 2016, 11:32:57 pm

Quote from: maxent on October 25, 2016, 11:00:48 pm
Things that kill performance are lowcarbs, fasting, basketball. Im willing to do away with the first 2 once ive got under a consistent 81kg.

From there basketball, i think i will switch to a 10 day cycle. Either play Tue or Thurs, but not both in the same week. That way im still maintaining some reg gameplay but not in a disruptive way to training. In fact im struggling to come up with any reason to even play competitive full court bball given my goals, the returns just aren't there and im solely playing to be a team player etc, but other ppl are happy citing injuries that might not even exist and missing games so i dont see why i am being so commited tbh. And tue night games are kind of shitty cos now im achoring the D and im still an 80kg guy playing against big strong white guys who grew up on a diet of steak and AFL and im just risking injury trying to compete on an unequal playing field. Plus ive mentuioned this before but the game here is very physical, which i dont give a fuck about right now cos id rather stay healthy than risk a rolled ankle or something..

^^^ this!

I am thinking the exact same thing. Looking to play ball every 2 weeks. Especially when you're expected to do all the dirty work under the rim.

Also, when you talk fasting are you talking about daily fasting (16-20 hours) or longer fasts (24+)? I usually fast for 16 hours daily but am trying to get my head around eating breakfast again.

Yeah, i was only going to play Tues but my mate convinced me to do Thurs cos he was looking to get back into playing and i thought i'd help him out. Lmao, he's never goiing to play a single game .. always makes excuses, so flaky. Im gna try to get out of Thurs, it's ok to play once a while, for social reasons but thats about the only thing. I also know that as summer ramps up it gets pretty hard to get games cos demand goes down and supply goes up .. so i dont wanna burn bridges. Last year going into the tournament i had almost no game time experience, so it's important to keep up relations that i can get reg games closer to the easter tournament.

I fast on rest days(4x) about 18-20hrs? usually have my first meal after 1600-1700. Active days(3x) i will fast less, eating around 1200-1300. Fasting sucks so much. I def think if i commit to 10 weeks of clean eating, i cud even eat breakfast and still get my goals of being a leanish strong 80kg. So fasting is overkill, as is lowcarbing etc. Lowcarb sucks so much for performance, it's a double killer in that you cant sleep so recovery goes down, and performance goes down because you feel sluggish etc. But i also know that for someone with my body (ie overfat), carbs are not good. When im leaner i'll handle carbs like a champ and i can just beast in the weightroom or court while eating carbs for fuel and recovery. If i do that now tho, it's just gna gonna end up making me fat ..

Coges · « **Reply #3366 on:** October 26, 2016, 01:34:43 am »

Quote from: maxent on October 26, 2016, 01:18:53 am

Quote from: Coges on October 25, 2016, 11:32:57 pm
Quote from: maxent on October 25, 2016, 11:00:48 pm
Things that kill performance are lowcarbs, fasting, basketball. Im willing to do away with the first 2 once ive got under a consistent 81kg.

From there basketball, i think i will switch to a 10 day cycle. Either play Tue or Thurs, but not both in the same week. That way im still maintaining some reg gameplay but not in a disruptive way to training. In fact im struggling to come up with any reason to even play competitive full court bball given my goals, the returns just aren't there and im solely playing to be a team player etc, but other ppl are happy citing injuries that might not even exist and missing games so i dont see why i am being so commited tbh. And tue night games are kind of shitty cos now im achoring the D and im still an 80kg guy playing against big strong white guys who grew up on a diet of steak and AFL and im just risking injury trying to compete on an unequal playing field. Plus ive mentuioned this before but the game here is very physical, which i dont give a fuck about right now cos id rather stay healthy than risk a rolled ankle or something..

^^^ this!

I am thinking the exact same thing. Looking to play ball every 2 weeks. Especially when you're expected to do all the dirty work under the rim.

Also, when you talk fasting are you talking about daily fasting (16-20 hours) or longer fasts (24+)? I usually fast for 16 hours daily but am trying to get my head around eating breakfast again.

Yeah, i was only going to play Tues but my mate convinced me to do Thurs cos he was looking to get back into playing and i thought i'd help him out. Lmao, he's never goiing to play a single game .. always makes excuses, so flaky. Im gna try to get out of Thurs, it's ok to play once a while, for social reasons but thats about the only thing. I also know that as summer ramps up it gets pretty hard to get games cos demand goes down and supply goes up .. so i dont wanna burn bridges. Last year going into the tournament i had almost no game time experience, so it's important to keep up relations that i can get reg games closer to the easter tournament.

I fast on rest days(4x) about 18-20hrs? usually have my first meal after 1600-1700. Active days(3x) i will fast less, eating around 1200-1300. Fasting sucks so much. I def think if i commit to 10 weeks of clean eating, i cud even eat breakfast and still get my goals of being a leanish strong 80kg. So fasting is overkill, as is lowcarbing etc. Lowcarb sucks so much for performance, it's a double killer in that you cant sleep so recovery goes down, and performance goes down because you feel sluggish etc. But i also know that for someone with my body (ie overfat), carbs are not good. When im leaner i'll handle carbs like a champ and i can just beast in the weightroom or court while eating carbs for fuel and recovery. If i do that now tho, it's just gna gonna end up making me fat ..

Yeah good point. There's heaps of games available where I am but I'm starting to feel like I play better/more athletically when I play every second week. Given that's what I'm trying to achieve it makes sense to do that. I have guys like that in my team too. A few guys went to the US for 6 weeks then got back and went to NZ for a few weeks and now 1 guy is in Japan and we have the GF tonight.

I think clean eating is the key. I'm a binge eater from way back and think the best way forward would be just eating cleanly and regularly. Pretty much like how people used to eat.
Lowcarb does suck and I have to admit I'm not good at it at all. I remember hearing a Poliquin quote though saying "you need to earn your carbs till you have dick skin on your stomach" (thickness that is, not actual dick skin- that'd just be weird). Seems kind of appropriate when you think about it.

maxent · « **Reply #3367 on:** October 26, 2016, 04:12:36 am »

Oh man I know that feeling. We were in the finals (month or so back) and of course PG was away. Sucks :/ One of these days im gonna be in a important game where my whole team is present and healthy lol. It hasn't happened yet. But yeah, if other ppl aren't that dedicated, i don't see why we shud be. Tbh it's more fun when you're playing on your terms, showing up week in week out to box and rebound while someone else takes 99.99% of the shots doesn't really excite my inner basketball player. I do it of course, i set the screens, protect the rim, do what i can, and watch as players worse than me shoot cos they're shorter lmao. I sometimes think i would be a better basketball player if i was just under 6ft but same strength/weight. Only cos i'd be able to play more freely instead of being typecast into a role im not suitable. But enough complains, i know every F/C basketball plyer thinks he a better pointguard lol .. it's just true in my case

Im def on the clean eating wagon, this is my 3rd week and once i go past that 21 day mark, im usually on automatic. Haven't touched chocolate etc. Have cut out fast food. I eat clean, nutrition meals. I hate it though. I have to forcefeed myself chicken breast (yuk) every rest day even tho ive fasted say 18hrs, i dont find it appetising. I dont have a healthy relationship with food .. im either eating everythang (bad) or nothing but clean .. moderation seems like something alien. But i agree with with poliquin, you have to earn the right to eat carbs. Theres a scientific basis for it, (p-ratio insulin sensitivity etc) behind it. Im looking forward to getting close to 80.0 and just recomping with moderate carbs and protein. High protein sucks .. cant handle it long term, it kills my love for food, i guess that's the point tho lol

maxent · « **Reply #3368 on:** October 26, 2016, 11:02:38 pm »

BW: 81.0kg (LPR)

Any day now i'll see the scale read 80.xx but it wasn't today! I ate >200g carbs yesterday cause i wanted to have a good squat workout for the week. Look and feel pretty fat tho, sucks, but it tells me what i already knew that allowing my bw to drift towards 85kg is a mistake when im not even a lean 80kg. All good, looking forward to ending the year on a high note training wise.

Coges · « **Reply #3369 on:** October 27, 2016, 12:00:00 am »

Quote from: maxent on October 26, 2016, 04:12:36 am

Im def on the clean eating wagon, this is my 3rd week and once i go past that 21 day mark, im usually on automatic. Haven't touched chocolate etc. Have cut out fast food. I eat clean, nutrition meals. I hate it though. I have to forcefeed myself chicken breast (yuk) every rest day even tho ive fasted say 18hrs, i dont find it appetising. I dont have a healthy relationship with food .. im either eating everythang (bad) or nothing but clean .. moderation seems like something alien. But i agree with with poliquin, you have to earn the right to eat carbs. Theres a scientific basis for it, (p-ratio insulin sensitivity etc) behind it. Im looking forward to getting close to 80.0 and just recomping with moderate carbs and protein. High protein sucks .. cant handle it long term, it kills my love for food, i guess that's the point tho lol

Ha. Yeah what is moderation??? That's something I'm working towards.

You seem to be doing all the right things so keep at it and I'll try to follow your example

maxent · « **Reply #3370 on:** October 27, 2016, 05:27:04 am »

BS 2x2x142.5(PR)
Back Extensions ~ 3x12
Push Press 4x73.5(PR)

BW: 81.0kg (LPR; see my previous post)

Squat notes:
Spine fucked, bailed on the workout on the 3rd set when standing there i felt unstable and unsafe.

Back extensions notes:
So dont count the first sets, i didnt have enough ROM. 3rd set i went for full rom. Will build up from here. I like this exercise a lot. I found that by varying the tension i can work either my back or my hamstrings. Lol at my left hamstring tho .. why is it so sore asymmetrically afterwards? interesting..

maxent · « **Reply #3371 on:** October 27, 2016, 11:08:18 pm »

BW: 81kg

Anyyyyyyyyy day now lol.

So post first back extensions next day thoughts, wow, my back feels not just relatively good to how i expected it to... but really good in absolute terms. Im kinda suprised to say the least, i wasnt expecting to notice a change so soon since introducing them. Lets see how they go over time .. excited

maxent · « **Reply #3372 on:** October 28, 2016, 09:13:57 am »

more doms, glute ones, dont think ive had this kind before, that i can recall in recent memory. and right hamstring. Yes yes yes gains

adarqui · « **Reply #3373 on:** October 28, 2016, 12:40:45 pm »

back extensions ftw.

(^ just some random pic)

Leonel · « **Reply #3374 on:** October 28, 2016, 03:23:49 pm »

Damn I would definitely spot her on these back extensions.

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Author Topic: chasing athleticism (Read 930917 times)

adarqui

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