Author Topic: chasing athleticism  (Read 923589 times)

0 Members and 1 Guest are viewing this topic.

entropy

  • Hero Member
  • *****
  • Posts: 1684
  • b00m!
  • Respect: +276
    • View Profile
Re: chasing athleticism
« Reply #690 on: February 10, 2013, 06:30:07 am »
0
Well i've def injured myself. I forced myself to trian through it because A). its my team and B). if i dont play how can i expect others to play? Went by the after hours clinic after the game but they wanted $70 to see the GP. Fuck that. I told them I didn't need to see a doctor just a nurse to bandage my chest but they don't allow that. So went by the pharmacy and picked up some stuff. Will tape myself up and then rest all week. Aint nobody got time for this injury - it's a bitch to heal and last time I had to rest completely for weeks before it healed up. FML. Just when I needed to turn training up to 11 I have to pull back because of this!

Oh forgot to mention, I only attempted 1 dunk today. No warmups, landed a nasty one hand SVJ. Then I didn't try dunking again because I didn't wanna worsen my intercostal injury.
« Last Edit: February 10, 2013, 06:33:27 am by entropy »
Goals: Cutting to 6-8% bodyfat

LanceSTS

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2255
  • Respect: +550
    • View Profile
    • http://www.youtube.com/user/LanceSTS
    • Email
Re: chasing athleticism
« Reply #691 on: February 11, 2013, 04:12:58 am »
0
 I would be VERY careful bench pressing or doing pull ups if youre scheduled to, might even skip them for a week or so.

 The jumps can cause this type of thing easily if you are using a powerful arm swing, and the tissue is tight from prior pressing.  Lots of soft tissue work with a softball, pnf stretching, and use overhead press and rows/hor. pulls instead of vertical pulls and bench for a while.

 You can still do jumps only dont use the arm swing for a while. Careful man, once you tear the pectorals good, and its most likely the actual muscle tissue and not the tendon in your case (i.e. no anabolic usage= tear the muscle tissue, + anabolics=tear the pec tendon), its a very recurring problem.
« Last Edit: February 11, 2013, 04:15:21 am by LanceSTS »
Relax.

T0ddday

  • Hero Member
  • *****
  • Posts: 1343
  • Respect: +1114
    • View Profile
    • Email
Re: chasing athleticism
« Reply #692 on: February 11, 2013, 11:23:27 am »
+1
^Why I don't bench more than 2 months out of the year.  Pec tears are terrible and crop up at weird times once you get them.

The best way to rid yourself of the endurance issues you have during the 100m is by doing 100m's.  Everyone has endurance issues during 100m.  It's part of running 100m

I didn't realize you were training in a park, I thought you were on a track training the competitive sprints.   30m sprints will largely test your reaction and initial part of your acceleration.  But since reacting to your watch doesn't translate too well to the track then they really only test the initial part of your acceleration phase.  I don't favor them because athletes tend to develop bad habits when training only for the 40 yard.   They were popularized from American football, but if you watch american football you would see the guys who kept track up in college (Jacoby Jones and Trindon Holiday) outrunning everyone else in the playoffs and DeAnthony (who trained with our club in LA!) flying by everyone at Oregon.

Track will get you faster to 20m, 30m, 40m.... Whatever meters.   Running only 30m is like only doing squat singles.   The shorter you test yourself in the more you will be training your ability to cheat slightly and less your ability to actually get faster.

Since you have body composition goals I would strongly suggest you run longer tempo.  Running 30m or even 60m isn't going to lean you out much.  But running 150m+ repeatedly will get rid of all the fat on your body. 

entropy

  • Hero Member
  • *****
  • Posts: 1684
  • b00m!
  • Respect: +276
    • View Profile
Re: chasing athleticism
« Reply #693 on: February 13, 2013, 10:20:50 am »
0
I hear you lance, i'll stay away from the chinups & presses. Idgaf about that stuff, the thing which is killing me is knowing my legs will get weak and deconditioned while im injured. I dont know when it's safe to jump back in into training. It will be a week since I last squatted this coming friday (its wed night now). I'm going to try get in a light workout on friday, if it's pain free, i'll add a bit of weight. Then rest the weekend. Hopefully by monday i'll be good to train normally.

So my plan is to rest thurs, light front squats friday. Then rest the weekend. Have bball training this weekend but ill not be participating this week.

I guess after training hard for the last 12 months or so, this is the first week off i've had. and my knees are happy everything feels good and rested. It might even do me good. I hope I dont get too fat though from being inactive. Just this bitch off an injury is hard to train around, everything bothers it, anything physical and it hurts to breathe etc. I can train around it, it just means it wont then heal.

Anyway, lets see how it goes. Today it felt real good. Yesterday was bad, pain thruout the day. If only I had rested the weekend i bet i'd be all healed up by now. Resuming the diet tomorrow also.

Todday i'm sold, i'll do longer sprints. Thanks for the advice appreciate it.
Goals: Cutting to 6-8% bodyfat

T0ddday

  • Hero Member
  • *****
  • Posts: 1343
  • Respect: +1114
    • View Profile
    • Email
Re: chasing athleticism
« Reply #694 on: February 13, 2013, 01:28:41 pm »
+1

I guess after training hard for the last 12 months or so, this is the first week off i've had. and my knees are happy everything feels good and rested. It might even do me good. I hope I dont get too fat though from being inactive.

IMO this is the hardest part about dieting/maintaining leanness.  Like I have been stressing, with proper tempo work and high-workout capacity you can become/maintain very lean without restricting calories much.

Additionally, it's not that hard to eat clean when you running quick times on the track, throwing up big weights, and looking great.  If you run a couple season PR's in the morning and then get in the weight room and kill some squats that afternoon, when you go out with your girl that night it only makes sense to say "I'll take the grilled Salmon".   Poor quality food doesn't even seem right for the well oiled machine you are.

The problem is when the activity falls off.  Those little injuries/or life/work events where you don't/can't train for a week.  You forget that you are the pinnacle of fitness and ice-cream doesn't sound horrible anymore.  Without the positive feedback of training and improving/maintaining excellent body composition it becomes easier and easier to fall off the wagon...   Then a two week injury gets accompanied by a few lbs of fat gain which causes some more injuries and your season goes...

Don't let this happen!  The hardest thing is when your inactive you actually should eat CLEANER than when you are training heavily.  If you can master this you will be healthy for the rest of your life.   There will be times we can't train whether life or injury, and as you get older dealing with these times correctly is probably more important than your actual training.

LoopieMclooperson

  • Hero Member
  • *****
  • Posts: 903
  • Respect: +413
    • View Profile
    • Email
Re: chasing athleticism
« Reply #695 on: February 14, 2013, 12:17:12 am »
0

I guess after training hard for the last 12 months or so, this is the first week off i've had. and my knees are happy everything feels good and rested. It might even do me good. I hope I dont get too fat though from being inactive.

IMO this is the hardest part about dieting/maintaining leanness.  Like I have been stressing, with proper tempo work and high-workout capacity you can become/maintain very lean without restricting calories much.

Additionally, it's not that hard to eat clean when you running quick times on the track, throwing up big weights, and looking great.  If you run a couple season PR's in the morning and then get in the weight room and kill some squats that afternoon, when you go out with your girl that night it only makes sense to say "I'll take the grilled Salmon".   Poor quality food doesn't even seem right for the well oiled machine you are.

The problem is when the activity falls off.  Those little injuries/or life/work events where you don't/can't train for a week.  You forget that you are the pinnacle of fitness and ice-cream doesn't sound horrible anymore.  Without the positive feedback of training and improving/maintaining excellent body composition it becomes easier and easier to fall off the wagon...   Then a two week injury gets accompanied by a few lbs of fat gain which causes some more injuries and your season goes...

Don't let this happen!  The hardest thing is when your inactive you actually should eat CLEANER than when you are training heavily.  If you can master this you will be healthy for the rest of your life.   There will be times we can't train whether life or injury, and as you get older dealing with these times correctly is probably more important than your actual training.

Preach it brother! This is the practical wisdom I need more of day to day.  :highfive:
5'10"- 175lbs - 44 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

entropy

  • Hero Member
  • *****
  • Posts: 1684
  • b00m!
  • Respect: +276
    • View Profile
Re: chasing athleticism
« Reply #696 on: February 14, 2013, 03:59:14 am »
0
Don't let this happen!  The hardest thing is when your inactive you actually should eat CLEANER than when you are training heavily.  If you can master this you will be healthy for the rest of your life.   There will be times we can't train whether life or injury, and as you get older dealing with these times correctly is probably more important than your actual training.

Damn, yea better avoid that.

I feel good today. I might do some very light sets with front squats, i did 6x20 just now and it felt ok. No discomfort. I think front squats might be my best friend now. Because I remember last time I got this injury, I couldnt backsquat (it stretches out the pecs). Lets see, will add a bit of weight and see how it goes.
Goals: Cutting to 6-8% bodyfat

entropy

  • Hero Member
  • *****
  • Posts: 1684
  • b00m!
  • Respect: +276
    • View Profile
Re: chasing athleticism -- Day #18/60
« Reply #697 on: February 15, 2013, 08:03:03 am »
0
Training
FS 1x90, 1x95, 1x100, 1x105, 5Fx97.5, 3x95, 5Fx92.5, 1x90
sprints 3x150m (best time 24:14),  5x60m (~8s)

FS notes:
Well was very conservative being in the midst of injury and all. But the signs are good, front squatting seems to be ok wrt the injury. But obviously i've gotten weaker in the 7 days since it happened. I couldn't for the life of me rep out 5 reps, failing the 5th on two occasions. My plan was to get a heavy topset of 5 and then do volume with a lower weight.

Still, it will come back to me. Especially now that i'm training FS exclusively.

Sprinting notes:
Used toddays advice. Started with some longer sprints - felt good, 24s ish was my best time. Then tried 60m sprints. These were interesting: I was going so fast around 30m that I couldn't control my body very well. I think it shows up a weakness in my lower back? And perhaps lack of leg stiffness? Well whatever the case, I guess i'll be improving those things by doing these sprints regularly. So that's exciting.

And today was the first day since I injured myself that i'm eating like an athlete. I wasn't going to diet while injured obviously since that would make healing difficult.

Now I'm going to do some calf raises and maybe, do some short low temp sprints, so long as they don't bother my injury i'll ramp up, otherwise i'll come home.
« Last Edit: February 15, 2013, 10:28:17 am by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

  • Hero Member
  • *****
  • Posts: 1684
  • b00m!
  • Respect: +276
    • View Profile
Re: chasing athleticism -- injury updates
« Reply #698 on: February 15, 2013, 10:28:02 am »
0
Update on injury:

Good training session today after the week off for healing.

Thank you so much Lance for the guidance as usual, you're a legend. I'm so fortunate that you advised me to watch the upper body work. Left to my own devices i definitely would have done some upper work by now and disturbed healing. But front squatting is fine, so i'll be focusing even more on them than I usually do. Want to end feb sub 75kg while squatting 105 or more for 5 reps.

Todday: Longer sprints were awesome. I felt better and better each one I did. So much so, it feels like i'm perfectly healed now! But I will still avoid upper work til next week. And I didn't dare do any jumps or shooting. I figure I'll make sure i'm fully healed first. It shouldn't take too long. But yea i'm all in with T0dday's plan of doing longer sprints to bridge my body comp & athleticism gap. I'm a little skeptical to start with because everything I know about this bodycomp stuff comes from Kyle Macdowell and he's never really talked up track work for aesthetics. He actually forbids sprints because  he says it means you have shitty leg sessions in the gym. But i'll give it a try anyway.

Also quick shotout to coges, thanks for putting me onto Anthony's stuff again. I discovered it last year but it's timely rediscovering it again now when I'm getting myself ready for basketball.

Re basketball team:  I had some bad news earlier, our point guard flaked and he's dropped out. Which would leave my team completely dead in the water. But fuck him - i've got way better court vision and passing ability than him anyway - i'll work hard on my dribble and passing and play PG - it's always been my dream anyway. I just need to prove it to everyone else that I can get the job done and well.

TLDR: I need to improve my conditioning and athleticism via a heavy diet of front squats + 60-120m sprints for the next 42 days while getting myself quickly into basketball shape for the tournament i'm counting down to.  Priority is to heal from injury, regain my lifts to where they were and then become athletic before the deadline.
« Last Edit: February 15, 2013, 10:43:18 am by entropy »
Goals: Cutting to 6-8% bodyfat

LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: chasing athleticism
« Reply #699 on: February 15, 2013, 10:54:16 am »
0
kyle's main audience is people whose primary concern is aesthetics. if your goals include "getting faster" or "improving speed endurance," then obviously you should sprint. he wouldn't argue with that.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

entropy

  • Hero Member
  • *****
  • Posts: 1684
  • b00m!
  • Respect: +276
    • View Profile
Re: chasing athleticism
« Reply #700 on: February 15, 2013, 10:56:06 am »
0
You're right. And knowing when to go against Kyle is something I look forward to in life. It means i'm pushing beyond the envelope of what is the realm of the average guy and someone who trains more seriously towards being an athlete.
Goals: Cutting to 6-8% bodyfat

T0ddday

  • Hero Member
  • *****
  • Posts: 1343
  • Respect: +1114
    • View Profile
    • Email
Re: chasing athleticism
« Reply #701 on: February 15, 2013, 12:20:02 pm »
0
kyle's main audience is people whose primary concern is aesthetics.

Don't know who Kyle is but IMO people who train primarily for aesthetics rather than performance end up looking like the train only for aesthetics.  Which to me is a rather unaesthetic look.   

LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: chasing athleticism
« Reply #702 on: February 15, 2013, 02:29:40 pm »
0
kyle's main audience is people whose primary concern is aesthetics.

Don't know who Kyle is but IMO people who train primarily for aesthetics rather than performance end up looking like the train only for aesthetics.  Which to me is a rather unaesthetic look.

kyle is lyle mcdonald.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

entropy

  • Hero Member
  • *****
  • Posts: 1684
  • b00m!
  • Respect: +276
    • View Profile
Re: chasing athleticism
« Reply #703 on: February 17, 2013, 06:36:42 am »
0
Had basketball training. I'm getting fed up of ppl telling me to post up. Don't they know i'm 6'3" and I weigh 75kg/165lb? How strong do you expect a guy my size to be in the post. I feel like a fish out of water. I wish I had another 10-15kg of muscle on me, i'd be a beast. Almost miss being a big strong fat guy when I weighed 100kg/220lb. I was much harder to move around then!

But I played well, got some nice assists and im passing better and better with time. I have to work hard on my dribble though. That's my main weakness, I don't have a problem finding the open man or seeing the cut or whatever, it's just being in control of the ball well enough that I'm focused on the offense rather than protecting the ball. It will come with time..

And oh yea, you can say anything you please about someone. but i crossed the line where I cast aspersions on their quad dominance. Note to self, dont go there man, it's more contentious than debating guns and politics.
Goals: Cutting to 6-8% bodyfat

entropy

  • Hero Member
  • *****
  • Posts: 1684
  • b00m!
  • Respect: +276
    • View Profile
Re: chasing athleticism
« Reply #704 on: February 18, 2013, 01:51:41 am »
0
This is kinda incredible so i'm going to log it. Woke up feeling really refreshed, no aches, no pains no DOMS. I usually have sore knees at the least. And my right hamstring always hurts pretty much all the time.

Wonder what I did differently yesterday which made recovery so good overnight. Mystery to me. Usually i'd be struggling to get out of bed on monday. Maybe i've just become adapted to basketball now.

For the record I had a small bite to eat before training. 2 icecream cones from mcdonalds on the way home from training. And I didn't drink any water during basketball even though it was a hot 38C or whatever it was yesterday. Came home had a lot of water. Felt really nauseous for some reason, needed more carbs I guessed. Had usual dinner of chicken, roti, a mango, and a protein shake. And big bowl of icecream before bed.

Even my injury feels ok but yet I was worried because driving home it hurt to hold the steering wheel with my right hand (while im eating my icecream lol).

Maybe the longer sprints I did on friday helped strengthen my legs up or something. I have no idea, but i'll take it..
« Last Edit: February 18, 2013, 01:54:42 am by entropy »
Goals: Cutting to 6-8% bodyfat