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Yugo's SS and Basketball Log Yugo's SS and Basketball Log

10-27-2011 , 10:51 PM
10/27 log

DEADLIFT DAY ALL DAY BABY! (week 5 out of 10)

SMR, mobility

DL
135x5x3
185x3x2
205x2
225x1
250x3x3 - my g/f said my second reps on set 1 & 3 had my back round a bit, but on reps afterwards she couldn't see any rounding. One one rep I pulled back too much and ended up taking a small step back with my right foot. Visions of Cha's DL that ended up maybe a bit leading to his pre-summer injury danced in my head for a split-second. Naturally, I finished the set.

Speed DL
200x3x3 - this really didn't seem like it should be hard at all although I did need to concentrate a ton to keep my lower back tight.

Circuit x3
Power Shrugs - 160x5, 130x8 (I put on the wrong amount ldo), 160x6 - I was supposed to do 160x3 but they were just so easy
RDL - 120x5
DB row - 60x6 (was supposed to do x5, meh)
Chins - BWx5, 5, 6 (my g/f said I should do 7 on the last set, but I left more than 1 in the tank b/c I could tell my lats were becoming a bit disengaged and I don't want to do these without my lats going to the max)
GMs - 75x6, 85x5, 85x5

My g/f did:

Squat
warmup sets
110x5x3 - was actually a bit harder for her than last time, didn't get great depth on her 2nd set. Think she just wasn't having a huge WIM day

OHP
warmup sets
45x3
45x3
45x4 - She really WIMed this set and almost had the 5th imo (had it just above her head but got off balance). I was worried her jump from 41.5 to 45 would be trouble but I think for sure she'll get it in another try or 2.

DLs
warmup sets
130xf
130xf
125x2
115x3

I apparently was pretty hard on her with these trying to motivate her. I think she was just spent and her lower back was tired from squats (probably had a bit of lower back rounding on those). Her form was good so I really was trying to jedi mind trick her into just pulling 130 even though she obv didn't feel comfortable with it. Maybe just a couple times at 125 will do the trick b/c imo she is a beast on squats & DL.
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10-29-2011 , 06:55 PM
10/29 log

"core" day

mobility

I broke the first 4 lifts into a circuit:
goblet squats - 25lbs DB x 3
Back extensions - 45lbs plate x 8,8,6
Offset step ups (4 units) - 25lbs x 12, 30lbs x 12, 30 lbs x 12
Offset RDLs - 55lbs x 10, 8, 7

My lower back felt the most sore after this "circuit" - I was keeping it in extension and tight on every exercise, but still seems like it was getting the most "worked out" or whatever.

Second circuit of 4 lifts:
chins - BW x 7, 6, 7
1/2 kneeling cable press - 17.5lbs (I think) x 12, 12, 12
Standing cdable rows - 17.5lbs (I think) x 12, 12, 12
1 arm DB OHP - 30 x 8, 25 x 10, 25 x 8 - this was for sure harder with my left arm

Waiter walks - 15 lbs x 50-100' (not sure how many feet, quite a few though), 20lbs x XX', 20lbs x XX' - my g/f was laughing while I did this and making circus music noises when I turned around for the rest of my "lap".

Ball rollouts - BW (not even sure how I'd load this) x 8, 10, 10

Cable chop - 12.5lbs x 12, 17.5lbs x 12, 17.5lbs x 12

NOT PNF D2 flexion - 7.5 lbs x 12, 12.5lbs x 12, 17.5 lbs x 6 - I did what I thought was PNF D2 flexion but it wasn't - no clue wtf I was doing. I had the pulleys at the top rathe than at the bottom and was then kind of doing the motion as much as I could.

In other news, I'm planning to eat a bunch of that fish I got at Costco and some Uncle Ben's brown rice pilaf. I bet you are all super psyched!
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10-30-2011 , 11:21 AM
45 lb plate seems like a lot if you havent been doing back extensions. No weight is required for these imo.

You should be able to pull significantly more weight on the standing cable rows.
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10-30-2011 , 11:25 AM
I used to do 45lbs for 12 reps before I started SS. So I dno. But that definitely explains why my lower back has the most DOMs today (not ridiculous or anything).

Will doing it with no weight do anything? Seems like it would be too easy.
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10-30-2011 , 11:31 AM
I didnt realize you were doing that before. Your low back doesnt really even need that with all the DLing you're doing. If I were you I'd either skip the exercise or do it with light/no weight.

Try ~45 or so on the cable rows though.
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10-30-2011 , 11:36 AM
I like back extensions for the lower back + hams, although GHR is prob better if you have access to that. I like bandz better than platez for it though.
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10-30-2011 , 11:55 AM
I think he doesnt need to do that while he's doing Coan Phillippi for DLs.

The goal of this workout is to do something productive while not getting sore.
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10-30-2011 , 12:47 PM
Ah, right. I use it for assistance, but sounds like it's pretty unnecessary on that program. I don't get too sore from it FWIW.
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10-31-2011 , 01:59 PM
Quote:
Originally Posted by cha59
I didnt realize you were doing that before. Your low back doesnt really even need that with all the DLing you're doing. If I were you I'd either skip the exercise or do it with light/no weight.

Try ~45 or so on the cable rows though.
Can do. Yeah, we never got into the actual specifics of my old programming. But, essentially, it was:
Chest: DB bench press & DB flys
Back: back extensions & DB rows (not concentrating on lats tho but somewhat strict form)
Shoulders:
Quads: leg press & leg extension machine
Hams: DB straight leg DLs & leg curl machine
Calves:leg press machine and quad machine
Abs: that chair thing where you pull your feet up and also sat at an angle on an ab bench and raised my feet up, and did assorted crunches on and off balance balls
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10-31-2011 , 02:03 PM
10/30 log

Bball day!

I did a bunch of SMR stuff in the morning - especially on my rectus femoris. There are spots on both of my legs (outside on my right, inside on my left) that are just suuuuper trash and I never noticed it until I started using the lacrosse ball instead of foam roller for quad muscles.

Mobility

We had our 4th game of the season vs. a team that was 1-2. And let me say that they should never eve be 1-2 in our league. They were better imo and just played really well as a team. We lost very handily after keeping pace with them for most of the 1st half. The 2nd half I think we scored only 13 points or something atrocious.

It didn't help that our best player was unassertive, and our "shooter" kept forcing shots rather than shooting without whatever our team concept actually is.

I actually felt I played my best game this year but I got zero points, went 0/1 from the field, 0/2 from the line, and got forced into a "jump ball" during my only offensive post move. I pivoted to go to a lefty hook or pass it and their guard was already their grabbing the ball from me. I didn't even see it coming . I did force a "jump ball" a couple minutes later to make up for it though.

While I didn't get too many rebounds, I got my hand on a ton and tipped quite a few or made space on quite a few for my teammates to get some crucial ones.

Disappointing loss. Next week we'll be without our best player so hopefully our shooters are hot or something. Gl season, lol.
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10-31-2011 , 03:44 PM
I've had sickest DOMS from that damn deadlift program. Started Saturday, current 370pr, put in 405 as goal...dunno if thats high or low...we'll see.
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10-31-2011 , 05:17 PM
Yeah, I have no idea either. I put in 270 current and 310, but I'm still a novice of some sort. I also plan on maybe going for 315 on week 10 but planned the program for 310.

Not surprised you have DOMS, .
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10-31-2011 , 05:26 PM
That program is brutal, but I've had way worse DOMS lots of times in the past when I used to do everything to failure.

I remember you telling me most of that stuff from your program before now that you post it.

Your basketball team doesn't sound like a fun team to play with. I always hated playing with ball hogs - even if I didnt do a lot of shooting myself.
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10-31-2011 , 05:31 PM
Yeah, I'm having less and less fun on it. Especially now that I play pickup bball and basically feel like a huge rock star every time I play even though I know I suck.

Hopefully I can figure out who in the pickup league actually plays in my city's 5x5 or 3x3 league. I really, really want to play in that. It would be way closer, and imo likely great competition. Maybe I'd be a slightly above average player. The thing is, I probably am slightly above average value-wise in our Rec league, maybe even more, I dno. But on my team I basically feel useless all the time and am never sure wtf to do next.

The only other team I played on was a Rec league and it was the same thing. Aren't I supposed to have a better read on my teammates when I'm on an actual team and we play every week together? I basically feel during pickup I am more familiar in the first 10 minutes than I am with any teammates on either Rec team I played for.
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10-31-2011 , 11:08 PM
10/31 log

Pickup bball day

Some SMR in between work & bball. Stretching & mobility.

Well, today it all came crashing down and I went 1-3. So the total record is 14-5. Just terrible as Charles Barkley would say.

I missed a lot of shots and was on teams that really needed me to be a scorer for us to win. It seems like I either take my time and get fouled or the ball gets stolen/blocked, or I spaz out trying to do something quick off of 1 leg or something when I'm not comfortable, and I obviously miss the shot. I still don't have a good feel for 5v5. I'm starting to worry I never will. I feel confident I could take a lot of guys 1v1 or 3v3 (b/c I can read the double-team or I just get to go 1v1) but on 5v5 it seems like me, more than most, doesn't score as much as I should.

Anyway, I had a few nice moves around the basket and scored, but it was much more common that I had to call a foul, or a missed a midrange/long jumper, or I spazzed out when very close b/c I didn't take time to get set, get on two feet and make a move or pump fake or go straight up (b/c lol I'd just get fouled or have it blocked/stolen).

I wasn't in a good mood due to work/my rec league game, but still, I gotta get out there and have fun, even when I'm losing. I just felt frustrated the whole time and kind of just pissed off in general. The best shooter on the floor just killed my team twice, I have no idea why I didn't demand to guard him, I know I run good, but the few times I've guarded him he's scored like, I dno, 5% or 10% of his teams points, instead of 70% or whatever. He's kind of ridiculous and shoots a bunch of 3s (which count as 1) to get his points.

Jammed my finger but just iced it. My right knee hasn't felt anything for the last couple of days so I'm gonna declare myself cured from squat knee cave for now. Huzzah! I actually just feel really good muscularly, especially given the pounding I'm taking every week (I still won on "amount of trips to the floor" today, partially due to literally falling over 4 times b/c someone stepped on my foot right when I was trying to move it...but I guess I was due, amirite? lol).
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11-02-2011 , 11:36 AM
11/1 log

SMR & mobility

Box Squat
45x10x2
70x5
105x3
140x2
175x5
175x5
175x5 (PR)

I haven't gotten great sleep recently and didn't feel as alert/energetic as I normally did. Kind of feel like this was an "off" day a bit.

Looks like maybe I have some lower back flexion - is it enough to be an issue? Also, I still am folding in the hole and while I drive up with my hips, my upper body doesn't follow very well. Very frustrating - I look less down, I keep my chest up, I lead with my chest - I don't know what the issue is.

Bench
45x10x2
75x5
110x3
140x2
157.5x5
157.5x4
157.5x3

Wow, I went down from 160 and couldn't even complete it. Very unfortunate given my 180 1rm at Cha59's and my big 95lbs OHP session last week. I think maybe with bench I should do a weight twice 5x3 before moving up, if for no other reason than so I mentally am more confident.

Pendlay Row
45x8x2
60x5
75x3
90x2
110x5
110x5
110x8 - I think this video only shows 5 or 6 of the reps though.

Second time doing these so I took video. Any thoughts?

My g/f did:

LBBS
115x5x3 - She really looked good on these imo

OHP
45x4x3 - May, she *almost* got the 5th rep on her third set. I think she'll eek this out next time.

DL
125x5 - I think I need to bring the chalk to the gym for her DLs now, it was clear her grip was slipping a bit. Most of the BBs at our gym don't have great knurling so I'm not surprised.
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11-02-2011 , 11:57 AM
Try sitting down on the box instead of touching and popping right back up - the goal of that is to get your body to really use the glutes & hamstrings to fire at the bottom. Focus on that area when you start to stand up.
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11-02-2011 , 11:58 AM
How is my form? Should I go for 175 again next week or bump it up to 180?
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11-02-2011 , 12:51 PM
Its ok. Do whatever you feel like, but stop at the bottom.
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11-03-2011 , 09:29 PM
Quote:
Originally Posted by The Yugoslavian
10/30 log

I actually felt I played my best game this year but I got zero points, went 0/1 from the field, 0/2 from the line, and got forced into a "jump ball" during my only offensive post move. I pivoted to go to a lefty hook or pass it and their guard was already their grabbing the ball from me. I didn't even see it coming . I did force a "jump ball" a couple minutes later to make up for it though.
damn, what's with the free throws? thought you were doing JF's challenge.

what level/division is your team in? My league starts Sunday and I have no idea what the competition level is like so we joined the rec/lower division.
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11-03-2011 , 10:22 PM
I think the JF challenge made my FTs worse, not better, though it's fun and I have a WR vs. him via luckboxing, . Midway through each session I'd start hopping after I got kinda tired and that throws off my normal set FT routine. Last season I made all 7 or so FTs at the end of games (under 2 mins to play) but missed 7 FTs in a game a week after starting SS. Lol.

The Rec league I'm in has 3 divisions. Division A is full of a lot of college players I'm pretty sure and is played at, at least for me, very high level. Starters from my college's DIII college team (we were pretty good all 4 years, making the playoffs and such) play in that division and do well.

My team is in Division C, the lowest. But, when our team plays well I'd guess we could breakeven in Division B. Our team is like 2-3 above average division B players who don't make the rest of us better. So we do well vs. teams that don't play together well, and we lose or have a tough time with teams that play well together in division C.

Playing in the lower division is solid imo. If you're a new team and demolish a known decent team in your first game, they'll move you up anyway I'd bet.
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11-03-2011 , 10:54 PM
ok, seemed like you were missing a lot of free throws.

I'm gonna stick around and watch some games of the other teams from both divisions. how do you determine substitutions? I'm team manager but I haven't done this before and had a couple of ideas. not sure which is the best route to go.
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11-04-2011 , 09:10 AM
Just don't do what my team does - where everyone stays in all the time and gets too tired and starts jacking up bad shots.

In college I determined subs for the 3x3 intramural teams I was on. I determined subs based on matchups, how guys were playing, and just general skill/coordination. I made sure we always had one of our 3 point shooters (we had 2 basically) on at all times, I made sure we had someone big (or who at least played big) at all times, and I made sure our better players played the most. I didn't really try to bench anyone, but I mean, if someone was clearly being lazy or something I'd be much more likely to try and get them to sit more.

I had to do all of this fairly subtly b/c it's all for fun and no one really wants to go out, ever.

How many guys are on your team? 7? 8? 9?
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11-04-2011 , 10:01 AM
we have 10 but most have said they won't be able to make every game. one guy already said he was going to Tahoe this weekend and probably won't be there.

I was thinking basically what you said. put in players who complement each other. I want to have one pg in there at all times to run the team. just try to keep it balanced with 2 guards, 2 forwards and a "center".
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