If you play a zone defense (like we do: 2-3 zone) I'd highly recommend making sure you always have a good center in, that seems to be the anchor for that type of zone defense - if we ever have one of our non-centers play center, it all falls apart. If you're playing man, it really probably doesn't matter much as long as the matchups aren't horrible.

And on offense it's important to always have a PG imo. We have 0 pgs, so I mean, that is also maybe why playing on my team sucks sometimes.

11/3 log

DL DAY WEEK 6 BITCHES!

DL
135x7
135x5
195x3x2
225x2
265x2

265 came off the ground slower than I was hoping. While my g/f wasn't with me to tell me about my form, I felt I was keeping my back more solid than week 3 when I pulled 265x2. From looking at week 3 video, I feel confident I got it up more easily this time and in more control.

Speed DLs
215x3x3

Circuit x 3 (I realize now I was supposed to do 5 reps, not 8 reps on everything)
Power Shrugs 175x8
RDL 125x8 (135 for my last set)
DB row 65x8
Chins BWx5 with focus on lats
GMs 90x8

The program calls for power shrugs at a % of work set DL weight. But, they just seem so light, don't they? Is it really doing anything?

I guess all my assistance work seems very easy comparatively to work set stuff.

I'm really eager for next week where I go to pull 280x2. I got only 1 pull at this weight in week 4 and really want to crush 2 full reps. I'll be doing Week 9 a day early and then will crush Thanksgiving food so I'm excited for that big Week 10 1rm being powered by Turkey and Pumpkin Pie.

shrugs - idk, its accessory work, so dont worry too much about it right now.

11/5 log

"Core" day:

Mobility

Goblet squats - 30x10x3

Offset step ups - 30x12x3 (max height)

Offset RDLs - 55x8x3

Chins - 6, 6, 5 (pullups)

1/2 kneeling press - 17.5x12x3

standing row - 45x12x3

1 arm DB OHP - 25x8, 20x8 (my left shoulder didn't feel great on these this week - loose socket maybe I dno)

Waiter walks - 25xXX', 20xXX'x2

Ball rollouts - 12x3

Cable chop - 20x8x3

Kneeling PNF D2 flexion - 10x8x3

My g/f did:

Squat
115x5x3 work set

Bench
67.5x4
65x2
55x9

I think she's having trouble with bench b/c she isn't rolling her triceps as much as she maybe needs to and keeps doing curls/tricep isolation work the day before bench. So for next time I don't think those will be issues.

11/6 log

Sunday bball game. We scored like only 25 points and lost by 15 or so. I played well I think but our offensive scorers missed a ton of shots and our offense just sucks if they don't hit shots or break defenders down 1 on 1. The other team had a guy who was 6'10" and not scrawny, so I mean, that caused some issues too.

I really haven't been getting many offensive rebounds this season. I don't know if it's b/c I'm not in good enough shape, am slower b/c of my added weight, am just not going after it the same way, or what. Next week (and tomorrow in pickup bball) that will be what I concentrate on the most.

This will be the first (of 4) seasons where we're not going to finish with a winning record - we're 2-3. Last week the other team was just better and we sucked, this week we just didn't score.

11/7 log

Played pickup bball today. Went 0-1.

I got my arm caught twice going for rebounds where it was I guess hyperextended back or something. Playing after the first game I couldn't really extend my arm without pain in the tricep area very close to the elbow, on the inside of the arm. Doesn't feel like a muscle thing, more like a ligament or tendon I guess. I finally quit playing even after trying to play mostly left-handed when I made a wide-open fast break layup and my right arm hurt even though there was no contact when I went up to make the shot.

Done two cycles of icing and taken some Aleve. I don't think this is a bad injury, but not sure how it will feel tomorrow. I really hope I don't wrench it somehow while sleeping. Seems like it could be a nagging thing though, which I really would like to avoid.

Meh - not super happy, probably should have noticed the injury and quit during the first game. Guess even foam rolling the triceps before gametime can't help you avoid everything.

I've had tons of elbow problems for ~20 years. Its been all kinds of sharp pains right in the elbow joint. I always thought they were tendon & ligament related before I got rid of most of the muscle adhesions that were causing ALL (all except that bursa sac that one time) the problems. Hopefully your problem is similar.

Well, I think my problem can be traced specifically towards my arm getting mangled in-game. At the same time, I wouldn't be surprised if adhesions contributed to this - I've neglected my tricep area right above my elbow, which, in the past has seemed "tendonitisy" when doing isolation tricep work.

So, I for sure have stuff in there that I'm not addressing super well. It's kind of weird, but bball is tough on my triceps, often they are quite sore afterwards, but not after doing lifts (except the actual Ripplebro tricep stuff).

My arm doesn't hurt at all unless I lock it out all the way, or it's close to lock out and gets bumped/twists. Not sure what I'll do today, scheduled for squats, OHP, and pendlay rows. Maybe I can do all three if I keep my arms bent a bit at the top and bottom of the press and rows respectively.

Make sure to have Dr K check it out next time you see him.

11/8 log

Had a pretty good workout despite my arm injury. It only affected me on rows and only if I let my arm get to full extension - otherwise, I didn't feel a thinkg.

SMR, mobility

Box squats
180x5x3 work sets

A few reps were real grinders where I pitched forward a bit to get out of the hole for some reason - probably b/c I still rely on my quads too much, even though I doubt they are really all that strong comparatively anymore. My knee cave seemed okay and my g/f said my GMing was a bit of an issue but I was fighting it and wasn't completely folded over like I have been in the past.

OHP
97.5x4x3 work sets

I feel on my first set I could have had a shot for 5 except for some reason on my 3rd and 4th I was less and less tight and just couldn't retighten very well. My g/f said my breathing was too shallow, but when I tried to go for super deep breaths I noticed I'd get super loose while taking the breath.

Anyway, still pretty solid imo considering the issues I've had with OHP. I really am going to keep attacking it.

Pendlay Rows
115x5x3 work sets

I think technically I missed a rep somewhere in there - not bringing the bar up completely to my chest, but w/e, it was super close. My g/f was talking about how 125 DL was "too heavy" (she did with great form for 5 reps though ldo) and I told her that if I catch her doing rows I will laugh meanly and ridicule her.

Well I didn't say that, but I'm hoping there will be a bit of competition between my rowing and her DLing to help convince her 125 isn't "too heavy" for someone who can squat 116.25 "easy".

Speaking of which, g/f did:

LBBS
116.25 work sets - she didn't really want to move up from 115 so I talked her into throwing 1.25 lbs of washers on. Huge success, .

OHP
45x4
45x5?
45x3

Allegedly she got 5 on her 2nd set although I wasn't counting. So, whatever, she's gettin' pretty close and I don't want to reset her down to work sets with the stupid aerobic bars.

DL
125x5

As mentioned previously her form was good - much better than last time (which was still not that bad, just a bit of rounding). We remembered chalk this time and she was like "wow, it was easy to grip the bar with chalk," so I think in the future she will be more pro-chalk (it's unlcear at our gym if it's allowed so based on that she was very slightly anti-chalk maybe), .


I saw Dr. K today and he did ninja ART stuff and my arm def feels even better than it was feeling. He said should be able to pull DLs tomorrow no problem as long as I don't over extend my arm when I have a lot of weight at the end of it. And, bball this weekend shouldn't be a problem in his opinion.

He told me what he thought I hurt, but I can't remember the name. Whatever it was, it sounded like something completely made up to me.

lol, was it a muscle?

sounds like pretty good news

11/10 log

DL Day - Week 7

DL
135x6
135x5
195x3x3
225x2
265x1
280xf
280xf
265xf
265x1
280xf
280xf

Only Cha has to watch all my fails , the rest of you maybe can just watch my 265x2 pull maybe and at least confirm my form was good (seems like it to me).

Well, I dno, the bar didn't move. I really wish I wasn't thinking about being tight all over on my first 280 pull and instead just thinking what was working for me the last couple of weeks which is: realllly tight lats, PULLLLLLLLLLLLLLLL.

But, who knows. Anyway, it's hard to have to go through the rest of a work when you've already failed the most important part. My issue imo has to be mental, I pulled 280 once a few weeks ago but couldn't budget the 2nd rep. Somehow that is probably in my head.

So, I either try for "week 7" again next week or attempt week 8 of the program: 295x2. Which, frankly, just seems ridiculous if I didn't pull a "paltry" 280 yesterday.

Speed DLs
235x3x3

Circuit x3
Power shrugs - 190x5
RDL - 135x5
DB row - 70x5
Chins - BWx7
GMs - 95x5

My g/f did:

LBBS - work sets of 116.25x5x3

Bench - work sets of 65x5x3

Know when to say when imo. That last attempt with the rounded back could have hurt you - there's no reason to do that.

How did the speed DLs feel?

There could be lots of reasons it didnt work this time - enough food, enough sleep, maybe your arm not being 100%, etc. Most people fail this program, so there's no shame in that.

Next step - You can redo this week, do a deload or go for a week 8 with less weight - up to you. I would play it by ear and go all out if I felt strong that particular day, but if you dont, maybe try less weight and do a bunch of sets.

I was pretty pissed off and stubborn. My g/f was starting to tell me to drop it when I did. Upon looking at it I immediately had the exact thought you just did "wtf am I doing, that's not worth it."

Tough but I got them all with good to great back tightness - I had my g/f watch them. Tough, but certainly not impossible at any point. I have a feeling screwing around with 23423434 attempts made them actually tougher than if I had pulled 280 twice right off the bat. Also, my lol assani/chad-esque form on that last 280 attempt probably didn't help. I definitely don't feel like my back is injured or in any way more sore than it was before DL day, BUT, from looking at the video, that certainly didn't do me any favors.

How does your Saturday look (a week from tomorrow)? Another potential option is I do it at your place and of course hit whatever my target is b/c everything is lighter at Cha's house (i.e. Yugo works out harder there apparently - maybe b/c he hasn't done a full day of work and such and comes in fresh as a daisy on the weekend).

A week from tomorrow is iffy. I need to prebowl and it will probably be that day, but I dont know for sure yet. I might be able to bowl early then work out after, but I dont know yet.

I could do Sunday instead probably too. Either way, it's not a huge deal. I just know I seem to get after it more at your place. Or feel more confident for some reason. Or it's a small sample size and I happen to have better lifting days there.

11/12 log

"Core" day:

Mobility, SMR

Circuit x3
Goblet Squats - 30x12
Offset Step ups - 30x12
RDL - 50x10
Pullups - BWx6

Circuit x3
Offest DB OHP - 20x12
Kneeling cable epress - 20x12
Standing cable row - 47.5x9

Circuit x3
Waiter walks - 20lbs for XX' (same XX as every time, pretty decent distance)
Rollouts - BWx12
Cable chop - 20x9

Skipped the PNF flexion as there wasn't a ton of time.

I have been super hungry today....I smashed a plate of cauliflower to start with at dinner, 4 pieces of pizza, a ginger ale, and ice cream. Then just now I had some stir fry + rice, 1/2 a heath bar, and cheese/crackers/OJ.

The pizza had house-made Korean sausage with kimchi, serrano peppers, soy chili glaze, scallions & sesame oil. Quite good. But next time I'm going with their pineapple & bacon (not canadian bacon ldo) pizza, it's just tremendous at the place we go.

Anyway, my g/f did:

LBBS
120x5x3 (WR)

OHP
45x5x2
45x4 - soooo close to the WR

DL
125x5 - I forgot chalk again...gotta bring chalk and I'm sure she could put up the 130 WR

Omonomonomonom food selection is JF approved.

I have no idea how you could eat one bit of cauliflower let alone a whole plate.

It was roasted with Calabrian chilis. Which makes it pretty spicy (it was actually much less spicy than previous times I've gotten it at this Pizzeria).

My g/f doesn't really like cauliflower that much and she loves it too. I guess I didn't eat the whole plate, but I ate like 3/4 of it. Damn that was good.

I still have some pizza leftover to dominate today for lunch. Gonna enodae that for sure!

How often do you breath during a press set? I'd consider taking a huge breath before the set and none during. Works fine for me. If you are going to breath, you should just take a very short one (preferably with the bar overhead imo). Big breaths between each rep is pretty much bound to **** up your tightness, at least if you breath with the bar overhead.

I usually try to go 2 or 3 reps on my first breath, then take a big one at the top on my 4th and likely 5th reps.

I'm not sure I can hold my breath the whole time? It seems when I push it not taking a breath I start having trouble anyway. Plus I'm more likely to be light-headed in the middle of a set.

But yeah, my tightness does get a bit messed up during OHP trying to get extra breaths in.

I dunno, both me, my brother and my friend do all our press sets on one breath (if we're doing 5 rep sets). Only exception is if the set is super shaky/borderline, in which case there's one breath before the fifth rep. Habit and adaption imo.

Even if reps are higher, one breath will often be enough. It's not a big deal obv, but whatever makes you stay tight. Whatever the approach a short breath should be more than enough.

11/13 log

Well my write-up won't be as thorough as gonnaenodaethat but had our last regular season game last night.

We had our full team there again (8 players) so I didn't play a ton but at least I played well. My stats I'm sure never look good but I did hit the only shot I took. I also poked a couple O-boards to teammates, had a couple of clutch box outs (resulting in us getting the rebound but not getting it myself) and helped create a couple of steals.

The team we played was much more athletic and kind of out of control. They jumped out to a decent lead in the first half due to just crashing into the paint, getting their missed shot, or getting the ball if we poked it away on the dribble - and converting easy layups. It took us (not me b/c I always play this way) a while to realize that we needed to just stay in front of them, and box out everyone - which isn't so straightforward in a 2-3 zone, most of our guys are used to just having position and getting the rebound without boxing someone out who is flying in from the perimeter.

I felt my D was really good and played both the guard and forward positions during the game, to excellent effect. I do think there were a couple of scores on my side of the basket but the vast majority of the time I was out there, the team had to attack the opposite side (variance, or I helped with it).

We also shot pretty well from 3 (unlike our last few games) which ofc makes a huge difference.

We finished 3-3 on the season and the next two weeks will be playoff games. It's kind of weird imo, that we only have a 6 game season but then play 2 playoff games (whether we lose or not I think).

Definitely our worst season so far (I've been on the team for 3 others and we went 4-2, 4-2, 5-1 I think) and it probably has something to do with our "best" players showing their age a bit more. I think just leading 1 SMR session a week with our best players could improve our record by 1 game from here on out, lol.

I am just now realizing that taking a breath after every press rep is really dumb. I am an idiot imo

If they were crashing the offensive boards hard, did you guys try to get out on the break as soon as you secured the rebound? Usually some good transition opportunities if you made it a point to SPRINT down the floor as soon you have possession