Background:
Cha59 and a 2p2 lurker who is a friend of mine have both independently convinced me to change my current workout to include complex barbell lifts. This log is for that transition to SS-type stuff and also for me to do support things to help with the Rec basketball I play. For now, I'm not going to get into changing my nutrition significantly and I understand saying that is a red flag to smart posters but I'm okay with that for now.
I'm breaking this intro into two sections to hopefully make it easier to digest and give helpful feedback (which I would super appreciate!):
I'm 30 years old, 6'0", and weigh 167lbs. (up from 160 in the last 2 years, but down from 220 from 5 years ago). My goal is to stay at a somewhat similar weight but stronger, leaner (not necessarily super lean), and "meaner" on the court.
Lifting Background & Plan:
My weightlifting past is pretty much all dumbbell lifts for upper body and machine or dumbbell lifts for lower body. So that's going out the window now. If I'm going to spend my time I'd rather start making it more optimal and getting stronger to see what kind of difference it makes.
I am very concerned with my form when switching to complex barbell lifts so I'm only willing to do something new if someone who knows what he/she is doing is there to give me immediate feedback during my first routine. Thankfully, I had the chance to train with Cha59 last weekend (at his infamous home gym, which is even better than the pictures) and did squats, presses, and DLs.
Here is my current programming closely based on SS (I'm going to do dumbbell versions until I have more training with him for the other barbell lifts):
Squats each work day, alternate bench/press, alternate DL/rows/pullups
mon - off
tues - squat/press/DL
wed - cardio/drills
thur - squat/bench/rows
fri - cardio/drills
sat - squat/press/pullups
sun - bball
Here are the form videos and feedback already given (which I'm going to focus on in my next few sessions) in his Cha's excellent log:
Squat form:
http://www.youtube.com/watch?v=jNGv4u-WEhQ and
http://www.youtube.com/watch?v=-Q1U1W-e8HA
Quote:
Originally Posted by cha59
Look at your heels coming up. I didnt see that before. Also, squats (and DLs) will feel much better if/when you lose the squishy shoes. Converse Chuck Taylors, barefoot, or squat shoes - any of those will work a lot better.
Quote:
Originally Posted by Carl Sagan
Yugo needs to stand up at the end of each rep of the squat, he is bent over at the top and is putting unnecessary force on his back. Maybe get him to watch that Rippetoe hip drive vid as well. Overall he looks like he has good fundamentals and will be able to get into good form quickly.
Press:
http://www.youtube.com/watch?v=DbukCQobizI
Quote:
Originally Posted by busto_in_hawaii
Press- Bar is way too low at the start. Get your elbows underneath the bar, which should get the bar in the proper position. Also get your head through at the top of the press.
Quote:
Originally Posted by Soulman
See e.g. http://www.youtube.com/watch?v=KKEuW...eature=related. You're supposed to lean slightly backwards with your head to start, then move your head forwards after the bar passes the head. This is in order to ensure a straight bar path. Ideally you'd keep the head in the same place, but then the bar would smash your lower jaw so not such a good idea.
Deadlift:
http://www.youtube.com/watch?v=wqYI-6TGFJs
Quote:
Originally Posted by busto_in_hawaii
DL- Lower back is not good at the start. Maybe lower hips? Also not sure if you are finishing the lifts at the top. Flex glutes and get the hips through.
Quote:
Originally Posted by Soulman
This is a possibility. It's also possible you're simply not used to performing the exercise. It's necessary to get a certain amount of reps in a lift even if you were the perfect student and even if you had the perfect coach. I've seen the same thing happen with 2 people I've coached in the DL without any need for anything other than just doing DLs. Anyway, cha is definitely the man so listen to him.
Here are my main questions at the start:
1) SHOES! I have wide feet so *have* to purchase shoes that come in widths. What is the important attributes of a good lifting shoe, that comes in widths?
2) Is my frequency good enough if I can more or less stick to it?
3) And if I'm not following SS exactly, should I adjust how much I increase my lifting weight every session?
Basketball Background & Plan:
So I have a lot less knowledge and plan about wtf to do for bball so help will be REALLY helpful (at least for lifting I can just call Cha on the batphone).
I can't even touch the rim and have shaky left-hand dribbling. I've never really tried to up my athleticism and due to not really starting at an early age or being heavily coached, my fundamentals are all self-taught basically.
The only organized bball I played was a camp after 8th grade (UC Berkeley's coach at the time Bozeman put it on). My friend and I were literally the 2 worst players there. Then I played freshman/soph team in HS (300 person HS which won maybe 3 varsity games those two years combined) and wasn't even *close* to getting on the JV team.
So my real basketball experience came in college where I played a lot of 3x3 intramural basketball (DIII school). I relied mainly on my skills of:
1) wanting to win the most (effort ldo)
2) being overly physical (no refs ldo)
3) surrounding myself with shooters (I couldn't shoot outside of about 5 feet ldo)
After college I got fat (220 lbs) playing poker & watching movies in my free time and then 3 years ago got my weight back down and played on a rec team in Orange County. My experience with it kind of sucked. We had 1 ballhog team leader who just yelled at us the whole game, only passed after he got super tired, and then yelled some more when we fumbled the ball out of bounds not expecting it.
A couple years of playing pickup basketball at 24 hour fitness and at a Korean church here in MN (ldo I know, and the court is carpeted, x2 ldo) and now I'm on a "real" 5x5 rec team (lowest division though).
We play a zone defense most of the time (which I had never played before) and I'm the 2nd shortest guy on the team (our other guys are all 6'1"-6'3")
My current skills:
1) playing smart (it's amazing how helpful just playing within one's abilities is)
2) rebounding (o-boards 4tw)
3) hustle (loose balls, tipping the ball, setting screens, etc.)
4) passing (both identifying a useful pass and making it)
5) solid mid-range shooter (but somewhat slow release and tentative)
I think I have tons of room for improvement in raw areas like my vertical, strength, dribbling (moving while dribbling), and ability to score in 5x5 situations (I'm too slow and indecisive).
I really don't know what to do for basketball training, up until now I just shoot around a bunch at spots on the court I rate to shoot from during a game.
Questions:
1) Wtf should I be doing besides just going around the gym shooting from where I rate to shoot from in a game?
