Author Topic: Jard's Journal  (Read 35860 times)

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Jard

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Re: Jard's Journal
« Reply #30 on: November 14, 2010, 01:06:27 pm »
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Good lawd.

Darqui, you just murdered my legs.

DAY 1;
SUNDAY

1.LOWER BODY STRENGTH (kg)
- WARMUP
- REACTIVE-WORK: MR TUCK JUMPS: 5 x 5
- DEADLIFT: 3 x 3
100 x 3
120 x 2
SET 1
130 x 3
*Easy
SET 2
135 x 1
*first was EASY, second one couldn't get it without resting at least 30 seconds OR using my back, so skipped back to 10
SET 2, TAKE 2
130 x 3
*Last rep was nice and explosive, was a tough battle though.
SET 3
120 x 5
*Focussed on explosive contraction hips and legs, little rest (max 10 seconds), these got me good.

- UNILATERAL: BULGARIAN SPLIT SQUAT 3 x 5 each leg
SET 1
34 x 5
*Right leg couldn't manage to get 5 straight due to imbalance, have issues with right leg balance-wise.
SET 2
30 x 5
SET 3
30 x 5
*DEAD

- S1: GHR: 5 x AF
4 x 5
*Tried doing natural GHR's but the deadlifts and BSS really killed me, felt immediate cramps, still pulled out 4 weak ones.
Went to a lat pulley machine and still knocked out 3 more sets of 5 reps. Last set was tough, couldn't handle next set.


- S1: CALF RAISE: 4 x 5-10 (non "max")
4 x 50esque
Doubled up with a guy on the smith machine cause I couldn't handle racking weights anymore and he was already settled, were light but as explosive as possible

- Shooting cooling down

Going to do some foam rolling and streching to minimize DOMS, going to be a bitch I recon.
NOTES:
really like the volume mang, tough but a true challenge.
'Dunked' an alleyoop off two feet yesterday with two hands, more of a lay-in but defo. a dunk, nice.

adarqui

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Re: Jard's Journal
« Reply #31 on: November 14, 2010, 04:18:10 pm »
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<a href="http://www.youtube.com/watch?v=-r_51QY_-CQ" target="_blank">http://www.youtube.com/watch?v=-r_51QY_-CQ</a>

Added some music cause I felt the grunting was a bit much :)

Just wrote a huge ass post but the cpu logged me out, meh.
Off to lift, will do a quick update tonight.

ANY feedback is HIGHLY apreciated.

Peace

as for squat, that butt-wink that's happening, isn't really that bad.. you're going from EXCESSIVE ARCH to neutral.. you can really see that you're emphasizing that arch hard as you go down, then you lose it, but when you lose it, you go to neutral, it's not like you are rounding dangerously into posterior tilt.

look at this vid, http://www.youtube.com/watch?v=R_jxTc2ITA8

look at the guy in black (zhang), you'll notice he is not forcing his arch, he's pretty much staying neutral the whole time, and he even gets a very small wink going on.. if he arched like you were, it would be exaggerated..

bottom line, your squat is very good.. the reps at 33s seemed a little worse, you looked a little fatigued.. the reps at 17s & 25s were very good..

try not to shift your feet as you are squatting too, get in position before you go down for the rep.. sometimes you are shifting as you go down.. make sure the emphasis is pushing off the entire foot instead of just the heel, because while pushing your knees out, you're going to the outside edge of your shoe sometimes.

you could try going straight down instead of forcing hips back hard, and see if that helps improve the form.. basically, trying to stay neutral the entire time, valsalva, and breaking at the knees/hips simultaneously might be more comfortable, not sure though, would have to see it.

as for your deadlift, you're leaning back a bit too much at the start, your scapulae is behind the bar.. you want the scapulae to be pretty much directly over the bar.. you can see your body shift forward at the start to get in that position, so just start from that position and your pull will be alot better.. other than that, looks good too.









Good lawd.

Darqui, you just murdered my legs.

DAY 1;
SUNDAY

1.LOWER BODY STRENGTH (kg)
- WARMUP
- REACTIVE-WORK: MR TUCK JUMPS: 5 x 5
- DEADLIFT: 3 x 3
100 x 3
120 x 2
SET 1
130 x 3
*Easy
SET 2
135 x 1
*first was EASY, second one couldn't get it without resting at least 30 seconds OR using my back, so skipped back to 10
SET 2, TAKE 2
130 x 3
*Last rep was nice and explosive, was a tough battle though.
SET 3
120 x 5
*Focussed on explosive contraction hips and legs, little rest (max 10 seconds), these got me good.

- UNILATERAL: BULGARIAN SPLIT SQUAT 3 x 5 each leg
SET 1
34 x 5
*Right leg couldn't manage to get 5 straight due to imbalance, have issues with right leg balance-wise.
SET 2
30 x 5
SET 3
30 x 5
*DEAD

- S1: GHR: 5 x AF
4 x 5
*Tried doing natural GHR's but the deadlifts and BSS really killed me, felt immediate cramps, still pulled out 4 weak ones.
Went to a lat pulley machine and still knocked out 3 more sets of 5 reps. Last set was tough, couldn't handle next set.


- S1: CALF RAISE: 4 x 5-10 (non "max")
4 x 50esque
Doubled up with a guy on the smith machine cause I couldn't handle racking weights anymore and he was already settled, were light but as explosive as possible

- Shooting cooling down

Going to do some foam rolling and streching to minimize DOMS, going to be a bitch I recon.
NOTES:
really like the volume mang, tough but a true challenge.

nice session man!! good work.. the doms will become a non issue after a week or two, body will adapt.. it'll then just be small soreness, nothing major.

on GHR, just hit partials until your hamstrings get stronger, soon they won't be completely murdered after DL/BSS.

bodyweight calf raises, high rep, are definitely a good substitute.



Quote
'Dunked' an alleyoop off two feet yesterday with two hands, more of a lay-in but defo. a dunk, nice.

sick!


peace man

Jard

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Re: Jard's Journal
« Reply #32 on: November 15, 2010, 06:57:22 am »
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So I woke up and my back is extremely sore, so I had to skip my morning shooting session.

Had this problem before, ain't the good kind of sore either, it's the kind of sore that I used to push through and get me a slightly herniated disc.

Sh!t is the reason I can't keep a hold on to phases of lifting for a long time, either at the start due to the impact, or after a while when I get on a roll, I have to tone it down 'cause of my back.
Need to sort this #&($ out, quick!

Going to skip todays upper body workout and will try and do it tomorrow (got a game on saturday, so I pushed everything back a day).

Going to stretch, rest, do some easy shooting, walking, cycling (lots of easy movement to increase blood flow) and going to bed early while extremely clean and drinking tons of water.
Going to go visit that olympic lifting coach too, dude was born with heavily damaged discs in his back but still managed to become the national Oly-lifting champ for a couple years straight, dude is 46 y. old and probably one of the best senior lifters in europe, so he must have some answers.

So how do I fix this problem?
1. Fix up technique, which ain't THAT bad as you've seen, so it might not be the only answer.
 - Muscle activation/ Coordination
 - Flexibility
 - Extra volume/repetition.

2. Improve core strength
A lack of strength in my core might actually be the reason by back has to overcompensate, during the period I was injured I tested my core strength and especially the flexion part was suffering (that might have been the injury tho, cause-effect problem).
How do I get this done without going heavy on compund lifts?
Need to shift my focus and make this a priority or I'm never going to be able to cope consistently.

Edit:
What else?

Peace :(
« Last Edit: November 15, 2010, 01:41:59 pm by Jard »

adarqui

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Re: Jard's Journal
« Reply #33 on: November 15, 2010, 07:24:43 pm »
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So I woke up and my back is extremely sore, so I had to skip my morning shooting session.

Had this problem before, ain't the good kind of sore either, it's the kind of sore that I used to push through and get me a slightly herniated disc.

Sh!t is the reason I can't keep a hold on to phases of lifting for a long time, either at the start due to the impact, or after a while when I get on a roll, I have to tone it down 'cause of my back.
Need to sort this #&($ out, quick!

Going to skip todays upper body workout and will try and do it tomorrow (got a game on saturday, so I pushed everything back a day).

Going to stretch, rest, do some easy shooting, walking, cycling (lots of easy movement to increase blood flow) and going to bed early while extremely clean and drinking tons of water.

damn, i know the feeling..



Quote
Going to go visit that olympic lifting coach too, dude was born with heavily damaged discs in his back but still managed to become the national Oly-lifting champ for a couple years straight, dude is 46 y. old and probably one of the best senior lifters in europe, so he must have some answers.

cool what's his name?



Quote
So how do I fix this problem?
1. Fix up technique, which ain't THAT bad as you've seen, so it might not be the only answer.
 - Muscle activation/ Coordination
 - Flexibility
 - Extra volume/repetition.

i'd say most importantly is starting very slow in the program, I think maybe you just started too fast, rushed in to too high of weights? you need an acclimation period..

stuff that helps back is: prone cobra, prone superman, all types of core work (dead bug is good when you're hurting).


Quote
2. Improve core strength
A lack of strength in my core might actually be the reason by back has to overcompensate, during the period I was injured I tested my core strength and especially the flexion part was suffering (that might have been the injury tho, cause-effect problem).
How do I get this done without going heavy on compund lifts?
Need to shift my focus and make this a priority or I'm never going to be able to cope consistently.

you don't need to go heavy on core, it's postural, so, it responds better to higher volumes.. you need to do things like i listed above, and front pillars are good.. the prone cobra/prone superman/dead bug exercises could be used near daily.



Quote
Edit:
What else?

Peace :(

i think the #1 issue was just that you weren't ready to handle those weights at that volume, it seems like you had some down time in your journal.. your fasciae in your back is probably mega-inflamed, which is something that will heal up fine.



"
Sh!t is the reason I can't keep a hold on to phases of lifting for a long time, either at the start due to the impact, or after a while when I get on a roll, I have to tone it down 'cause of my back.
"

deadlifting might be an issue then..

why did you sub deadlift for squat, http://www.adarq.org/forum/progress-journals-experimental-routines/jard%27s-journal/msg18695/#msg18695

you still worried about squatting?

sounds like you should be keeping it real simple right now and just building up.. you've got to be careful when deadlifting with back issues, even if your form is perfect.. the progression has to be very slow to make sure everything is fine.

:/


Jard

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Re: Jard's Journal
« Reply #34 on: November 16, 2010, 05:15:05 am »
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cool what's his name?
 

Tom Bruijnen

http://www.youtube.com/watch?v=TzZaOdOYbEc

Pretty nice for a lightweight 46+ y. old.
Not sure if it was top 5 as I stated after checking his lifts out though, jumped the gun.
But he did mention something about having done a international competition with seniors and he was up there with the best of em, will ask him again, dude is pretty small and looks real light in person though.
Will post up notes and advice I get from the guy from now on.


Quote
i'd say most importantly is starting very slow in the program, I think maybe you just started too fast, rushed in to too high of weights? you need an acclimation period..

stuff that helps back is: prone cobra, prone superman, all types of core work (dead bug is good when you're hurting).

you don't need to go heavy on core, it's postural, so, it responds better to higher volumes.. you need to do things like i listed above, and front pillars are good.. the prone cobra/prone superman/dead bug exercises could be used near daily.

i think the #1 issue was just that you weren't ready to handle those weights at that volume, it seems like you had some down time in your journal.. your fasciae in your back is probably mega-inflamed, which is something that will heal up fine.

Right on the money, thanks, will incorporate core work daily
It's tough tho, cause I used to do 150 for reps so I thought 130 wouldn't be too much of a strain.
Just pushed it where it still felt comfortable and stopped at 135 immediately, not sure how much more carefull I can get without going absolute pussy first.
It's probably a mental issue though, we all hate setbacks but I did lay off heavy weights for a while to save my back in-season.


Quote
deadlifting might be an issue then..

why did you sub deadlift for squat, http://www.adarq.org/forum/progress-journals-experimental-routines/jard%27s-journal/msg18695/#msg18695

you still worried about squatting?

sounds like you should be keeping it real simple right now and just building up.. you've got to be careful when deadlifting with back issues, even if your form is perfect.. the progression has to be very slow to make sure everything is fine.

:/


Switched 'cause deadlifts felt good/sound and squatting did not, wanted to get some relatively heavy work in on the lower body strength day and saw this as my safest bet, knew I wasn't able to go 130 x 5 on squatting yet, dumb reasoning I know.
Won't do it again and keep it simple and slow.

Lower back still sore, pushing upper body weights back another day, will do core work/ body weight and some light shooting.

adarqui

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Re: Jard's Journal
« Reply #35 on: November 16, 2010, 06:28:39 am »
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how "sore" is it? what kind of feeling is it, where exactly, etc? i know it's hard to describe, but just curious as it'll give more some more insight..

btw, this your boi? <a href="http://www.youtube.com/watch?v=UzUJ1asC_Y8" target="_blank">http://www.youtube.com/watch?v=UzUJ1asC_Y8</a>

he's beast..





ya man, start completely pussy because, acclimation happens fast.. i didn't expect your back to get sore like it did either, so that's part my fault I should have told you to start way lighter.. alot of the acclimation just has to do with the rep ranges, regardless of the weight, for example, someone who hasn't squatted in a while who has 225 x 5 strength, could get sore on the warmup of 45 lb @ 3 x 10, or 135 x 5 etc.. just that time under tension regardless is enough to inflame/cause soreness.

the deadlift is something i'd take very slow.. i remember years after i had hurt my back deadlifting (horrible form, before i knew anything), i came back and couldnt deadlift 135 x 5 without my TLF freaking out..

here's some info on TLF:

http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=36201

that's usually what freaks when you aren't "prepared" enough to deadlift/squat at the weight/volume you're doing, mostly for deadlift though, that's what really causes some significant inflammation in the fascia.

peace man

Jard

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Re: Jard's Journal
« Reply #36 on: November 16, 2010, 11:14:36 am »
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I know where the dude trains at, sad thing is, he's probably one of the best powerlifters in our entire country.
Good thing is all those dudes really look for eachother so it's easy getting into an environment of good athletes/smart lifters, but there's not a lot of 'em.

Dope info on the TLF mang!
Knew it was something of that nature but never made that connection in my head and never looked it up, will put in some more research.
You think I can still go as heavy as possible on the squats now though? How would you go about my next lower body workout?
I'm thinking of trying 110 x 5 for squats, if I can handle the weight on my shoulders
ps. got any tips on that too? Somehow I've gone from squatting 140 x 3 to singles of 100 PLUS
On those singles the bar massively hurt too (which I've never experienced before, might have been some musc. trap. atrophy?), I absolutely hate cushins so I won't go there but I need to change back to low bar or switch up the way I rack the bar a bit.
Hm.

On to practise.
« Last Edit: November 16, 2010, 11:17:50 am by Jard »

adarqui

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Re: Jard's Journal
« Reply #37 on: November 17, 2010, 03:24:22 am »
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I know where the dude trains at, sad thing is, he's probably one of the best powerlifters in our entire country.
Good thing is all those dudes really look for eachother so it's easy getting into an environment of good athletes/smart lifters, but there's not a lot of 'em.

Dope info on the TLF mang!
Knew it was something of that nature but never made that connection in my head and never looked it up, will put in some more research.

np man

Quote
You think I can still go as heavy as possible on the squats now though? How would you go about my next lower body workout?
I'm thinking of trying 110 x 5 for squats, if I can handle the weight on my shoulders

i wouldn't go as heavy as possible given how you reacted to last work, you're talking about the singles right, on friday? the 2x6 @ 80-85%? or are you talking about the 3x5?

Regardless of which workout it is, just stay try and stay comfortable, this first week is more of acclimation so, 2nd week you'll be able to judge everything better.. not sure what you'd be able to handle for those sessions given how last session went etc.




Quote
ps. got any tips on that too? Somehow I've gone from squatting 140 x 3 to singles of 100 PLUS
On those singles the bar massively hurt too (which I've never experienced before, might have been some musc. trap. atrophy?), I absolutely hate cushins so I won't go there but I need to change back to low bar or switch up the way I rack the bar a bit.
Hm.

On to practise.

how long did you go between 140 x 3 and 100? the duration between when you could do 140 x 3 pain free until you're having problems with 100? i imagine most of this is all just detraining..

big traps/rear delts definitely help build a nice shelf for the bar, so lots of upper back work (face pulls/shrugs/chinups/pullups/seated row/1arm row, a few of those exercises) will help build some mass back up in that area.

peace man

Jard

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Re: Jard's Journal
« Reply #38 on: November 18, 2010, 04:02:05 am »
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i wouldn't go as heavy as possible given how you reacted to last work, you're talking about the singles right, on friday? the 2x6 @ 80-85%? or are you talking about the 3x5?

Regardless of which workout it is, just stay try and stay comfortable, this first week is more of acclimation so, 2nd week you'll be able to judge everything better.. not sure what you'd be able to handle for those sessions given how last session went etc.

3 x 5
Won't stim this week, might have two games this week and back is still flaring up a little, will work on squatting technique tonight though.


how long did you go between 140 x 3 and 100? the duration between when you could do 140 x 3 pain free until you're having problems with 100? i imagine most of this is all just detraining..

big traps/rear delts definitely help build a nice shelf for the bar, so lots of upper back work (face pulls/shrugs/chinups/pullups/seated row/1arm row, a few of those exercises) will help build some mass back up in that area.

peace man

Well it's been a while, say about half a year since I squatted 140,  but I didn't lose my vert at all and did do some occasional leg work.
Will incorpaorate back hypertrophy in todays upper body workout.

Did some shooting this morning which I haven't done in a month either, so I decided to get a little experiment going and see how much of an influence morningshooting has on me these days.
Will shoot some every morning as stated in top post and test every week, think I'll keep it thursdays,
Stats right now;
Mid range - 72/100 (had a couple of OFF spots used to be at 80s)
Threes - 38/50 (still pretty nice)

Friend;
Midrange 51/100
threes 22/50

Will be interesting to see how much we improve every week.

Going to do my upper body workout in a couple, take it ez coz of back

Plan; go light, bit of a hypertrophy workout, light shock, no DOMS, no interference w/ shot cause of two games this weekend.
Bench - 3 x 8, maybe go at 82,5 x 5 too, depends.
Db fly 2 x 10
S1Shoulder db press - 3 x 8
S2Shrugs 3 x 12
Pullups - 4 x af
Row 3 x 10
Core;
prone cobra 3 x 20
prone superman 3 x 20
dead bug 3 x 20
« Last Edit: November 18, 2010, 04:05:43 am by Jard »

Jard

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Re: Jard's Journal
« Reply #39 on: November 19, 2010, 05:37:52 am »
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Dang, so I went to the gym, did some upper body weights which was aight, real easy on my lower back,
went to about
80 kg on the bench, light on the flys, shoulder press bugged out my shoulder, shrugs were nice etcetc, nothing special, pussy mode really.

So I go into the core part of the workout and I walk into this ex-oly powerlifter that's getting back into it.
Talked to the dude before but haven't really trained together, he saw some potential and we were off;

Did a couple of wax sets; writing em down 'cause they did wonders.
bar pull - press - overhead squat
clean - RDL - snatch drop
power snatch - forgot - full squat
Bar only, all x 10 shit was HEAVY on the legs though, used muscles I've never used before I guess as I really forced myself to go deep and corrected myself when I was down there, never thought this would have been a challenge.

Then went into core mode w. that dude, dude had me dyin.
Bar roll outs 3 x 5 (hold 5 secs at final pos)
Prone superman 2 x 20
Prone cobra 2 x 1 min
Glute brides 2 x 50
Dead bug 2 x 20
circuit of core ex. staying seated using legs, about 10 minutes.
Circuit of weighted core exc. about 10 minutes.
Little stretch done.

Even though it was all bw. or bar and I didn't go heavy, I'm sore as f*ck and feel drained (in a good way), must have used muscles I haven't used before. Have to do keep doing this, as I'm sure it'll help strengthening the weakest part of the chain I have going.

PC

Jard

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Re: Jard's Journal
« Reply #40 on: November 19, 2010, 05:58:19 pm »
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Just some shooting today, light team practise.
Hamstrings extremely sore, back nice, core /upper body sore too.
Going to bed early, game tomorrow and some shooting prior to it
 sunday's game got re-scheduled tho, so I got both sunday and monday off.
Prob. Going to play 25 minutes, kind of depends how I feel but I think lifting lower body on sundays should be fine.
Off to bed, life is good.
 :-*

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Re: Jard's Journal
« Reply #41 on: November 19, 2010, 10:50:36 pm »
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Dang, so I went to the gym, did some upper body weights which was aight, real easy on my lower back,
went to about
80 kg on the bench, light on the flys, shoulder press bugged out my shoulder, shrugs were nice etcetc, nothing special, pussy mode really.

So I go into the core part of the workout and I walk into this ex-oly powerlifter that's getting back into it.
Talked to the dude before but haven't really trained together, he saw some potential and we were off;

Did a couple of wax sets; writing em down 'cause they did wonders.
bar pull - press - overhead squat
clean - RDL - snatch drop
power snatch - forgot - full squat
Bar only, all x 10 shit was HEAVY on the legs though, used muscles I've never used before I guess as I really forced myself to go deep and corrected myself when I was down there, never thought this would have been a challenge.

Then went into core mode w. that dude, dude had me dyin.
Bar roll outs 3 x 5 (hold 5 secs at final pos)
Prone superman 2 x 20
Prone cobra 2 x 1 min
Glute brides 2 x 50
Dead bug 2 x 20
circuit of core ex. staying seated using legs, about 10 minutes.
Circuit of weighted core exc. about 10 minutes.
Little stretch done.

Even though it was all bw. or bar and I didn't go heavy, I'm sore as f*ck and feel drained (in a good way), must have used muscles I haven't used before. Have to do keep doing this, as I'm sure it'll help strengthening the weakest part of the chain I have going.

PC

damn you went apeshit, glad you felt good after all that though..

pc

Divad

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Re: Jard's Journal
« Reply #42 on: November 20, 2010, 03:32:17 pm »
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Hey Jard it's David man, finally made up a journal myself. (Constant Progress Journal)

Was wondering how things are going with that core work, the prone cobra and superman, have you noticed a difference?
I'm asking because my core has been bothering me, i feel it's my weak link even though i work at it, the connection between my abs, hip flexors, back and glutes is ackward.

Anyways keep it up, now that i'm here too you're gonna have some competition.

Pce!
?Shooting for Overall Lower Body Explosiveness? (And Full body rippedness)

Prime Goal: SLRVJ Two-Hand Tomahawk

Jard

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Re: Jard's Journal
« Reply #43 on: November 20, 2010, 06:21:40 pm »
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GAME VS CANGEROES

STATS
Loss
Points: 8, 2/4 threes, 1/1 2s
Assists: 5
Steals:
Turnovers: 2
Rebounds: 4? no idea
Minutes: 25

Recap
I NEED TO MAN UP SCORE THE GODDAMN BALL MORE
Started with 2 threes in the first qt in a row.
Didn't shoot a single shot after those threes. WTF. Couple of good passes do
Got outrebounded twice cause I was boxing out clean and not fighting hard, will never do that again.
2nd quarter didn't play too much, had a lot of good boxouts, good D and swings, slipped 3 times (floor was slippery) and lost the ball one time cause of it, so 1 TO there. Wasn't as calm playing the 2 spot, bah, I can really handle the ball but kinda suck at backing people down and , need to focus on that this week.

3rd quarter started out w. a fire like never before, drove 3 times in a row at ballcontact,
1st a no-look assist, then a good dish for a jumper and a nice layup with contact after that.
Screamed and flexed, something I normally never do, loved that sh*t tho
Played some great D, got momentum shifting towards us, then missed a wide open three (MAN it felt good) and got subbed, bummer, was really playing great.
4th qt
Couple of decent passes/assists and D, had and open three but decided to drive, ball got tipped from behind for my 2nd TO
Missed a pullup three w. contact, didn't get the foul.
w. like a minute on the clock we were down 5, got the ball, drove, had an open pullup ( my specialty)...but dished to a similarly open dude that missed. I should have felt we needed that bucket and decide to MAKE it myself no matter what, that's what good players do, let that moment slip, we did score off a scramble play to get it back to three and fot the ball back.
T.O., coach wanted me to take the shot at first, but the pg overruled (didn't hear the coach) and he got the shot, had the ball in my hands and HAD to pass it cause of that play. Other dude just nearly missed a step back three and we lost, bummer.

Main!
I shoot like 60-70 % every game and end up with about 10 max, it's all in my head and has been for long ass time.
Social ass dude, good decision making, allright passing, but I'm really not standing out.
3rd qt was good, need to keep that level of intensity and fire, it think ain't even about confidence anymore, it's more about belief.
There's such a HUGE difference between 5-5 pickup games and 5-5 'official' games it ain't even funny. Those pickups even have better players in em.
It's like I seem to forget every game and get sucked into the moment w. team chemistry and stuff.
I  need a mantra, something to constantly remind me to be ferocious and hungry on the court.
Hm.

Bummed, will not lift extra heavy tomorrow but am going hard at those lower vody weights, rattled in another 2 handed 2 legged oop. Want to get more explosive, laterally and be able make those two legged ones off the dribble
will tape tomoz.


@ david
Just started main, having major DOMS w. bodyweight excercises tho,
it's not the best gradient for measuring effectiveness but it does mean my core can't handle this shit well enough yet, which is good.
So get at it definately

Plan sunday;


1.LOWER BODY STRENGTH
- WARMUP
- REACTIVE-WORK: MR TUCK JUMPS: 5 x 5 <-- don't maximally hip flex because of back
- SQUAT: 3 x 5
- UNILATERAL: 3 x 5 each leg

Still feeling sore Hams, so can't do the GHRs.
Will do oly lifting cirquit here, so
bar pull - press - overhead squat
clean - RDL - snatch drop
power snatch - FULL squat
bar only, all x 10 at least once.

- S1: CALF RAISE: 4 x 5-10 (non "max")
- STRETCH

SHOOTING SESSION
twohunnit makes if possible, off the dribble.

Peace
« Last Edit: November 20, 2010, 06:27:15 pm by Jard »

adarqui

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Re: Jard's Journal
« Reply #44 on: November 21, 2010, 02:56:35 am »
0
GAME VS CANGEROES

STATS
Loss
Points: 8, 2/4 threes, 1/1 2s
Assists: 5
Steals:
Turnovers: 2
Rebounds: 4? no idea
Minutes: 25

Recap
I NEED TO MAN UP SCORE THE GODDAMN BALL MORE
Started with 2 threes in the first qt in a row.
Didn't shoot a single shot after those threes. WTF. Couple of good passes do
Got outrebounded twice cause I was boxing out clean and not fighting hard, will never do that again.
2nd quarter didn't play too much, had a lot of good boxouts, good D and swings, slipped 3 times (floor was slippery) and lost the ball one time cause of it, so 1 TO there. Wasn't as calm playing the 2 spot, bah, I can really handle the ball but kinda suck at backing people down and , need to focus on that this week.

3rd quarter started out w. a fire like never before, drove 3 times in a row at ballcontact,
1st a no-look assist, then a good dish for a jumper and a nice layup with contact after that.
Screamed and flexed, something I normally never do, loved that sh*t tho
Played some great D, got momentum shifting towards us, then missed a wide open three (MAN it felt good) and got subbed, bummer, was really playing great.
4th qt
Couple of decent passes/assists and D, had and open three but decided to drive, ball got tipped from behind for my 2nd TO
Missed a pullup three w. contact, didn't get the foul.
w. like a minute on the clock we were down 5, got the ball, drove, had an open pullup ( my specialty)...but dished to a similarly open dude that missed. I should have felt we needed that bucket and decide to MAKE it myself no matter what, that's what good players do, let that moment slip, we did score off a scramble play to get it back to three and fot the ball back.
T.O., coach wanted me to take the shot at first, but the pg overruled (didn't hear the coach) and he got the shot, had the ball in my hands and HAD to pass it cause of that play. Other dude just nearly missed a step back three and we lost, bummer.

nice recap man.. just ball hog like AI phuckit. ;d


Quote
Main!
I shoot like 60-70 % every game and end up with about 10 max, it's all in my head and has been for long ass time.
Social ass dude, good decision making, allright passing, but I'm really not standing out.
3rd qt was good, need to keep that level of intensity and fire, it think ain't even about confidence anymore, it's more about belief.
There's such a HUGE difference between 5-5 pickup games and 5-5 'official' games it ain't even funny. Those pickups even have better players in em.
It's like I seem to forget every game and get sucked into the moment w. team chemistry and stuff.
I  need a mantra, something to constantly remind me to be ferocious and hungry on the court.
Hm.

Bummed, will not lift extra heavy tomorrow but am going hard at those lower vody weights, rattled in another 2 handed 2 legged oop. Want to get more explosive, laterally and be able make those two legged ones off the dribble
will tape tomoz.


@ david
Just started main, having major DOMS w. bodyweight excercises tho,
it's not the best gradient for measuring effectiveness but it does mean my core can't handle this shit well enough yet, which is good.
So get at it definately

Plan sunday;


1.LOWER BODY STRENGTH
- WARMUP
- REACTIVE-WORK: MR TUCK JUMPS: 5 x 5 <-- don't maximally hip flex because of back
- SQUAT: 3 x 5
- UNILATERAL: 3 x 5 each leg

Still feeling sore Hams, so can't do the GHRs.
Will do oly lifting cirquit here, so
bar pull - press - overhead squat
clean - RDL - snatch drop
power snatch - FULL squat
bar only, all x 10 at least once.

- S1: CALF RAISE: 4 x 5-10 (non "max")
- STRETCH

SHOOTING SESSION
twohunnit makes if possible, off the dribble.

Peace