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

11-14-2011 , 10:35 PM
I usually bang out 2-3 reps off the first breath, then take another at the top and try to retighten and do 2 more. I think I'd pass out if I tried to do all 5 in one breath, but maybe I should try it.

My friend actually made fun of me about it. He just breathes while he does the lifts.
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11-14-2011 , 10:57 PM
this discussion is lame, sorry. breathing between reps is "pretty dumb" - really? if you can't stay tight, you're doing something wrong. many people breathe at the top every rep and manage to make very good progress. imo (especially for people whose elbows lock really well), one benefit of the bouncing technique is that you can pause before the later reps and get really good breaths.

anyway, the newest edition of SS no longer recommends the pause-at-top technique and instead opts for more of an olympic-style press.
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11-14-2011 , 11:01 PM
Quote:
Originally Posted by TheDudeChad
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
We had no transition opportunities off of rebounds. These guys could beat us down before we even secured the damn rebound. Our team isn't the youngest and we can fast break against teams but usually we do it when getting steals.

The thing is, only one of our players I'd say is great in a broken court like on a fast break, but he's also our main half court guy and does not hustle up and down the court. He always (to me at least) looks like a guy who used to be super good but is ginger and milking his spots all game, every game.

I will run the **** out of the floor but I stopped doing that a couple seasons ago even when I was in better shape, b/c, 1 vs. 5 without the ball doesn't provide much bball EV, .
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11-14-2011 , 11:08 PM
11/14 log

Only 10 guys showed b/c of the stupid Vikings game I guess (lol I didn't even realize that was today). We played 4 games straight with the same teams (first 5 guys to show up vs. second 5 guys to show up). We went 3-1. So I'm 17-7 on the season so far.

They basically had 2 guys who suck on offense, two really good post players, and 1 very crafty old guy who could shoot lights out. We got tons of points in transition but lost the 3rd game due to being a bit cocky, their good shooting, and the fact that they figured out one of their post players was simply unstoppable vs. his man.

So I asked to guard him in the 4th game, and then after he elbowed me to the ground in my jaw, and then I called him for an offensive foul when he basically ran through my back on a rebound, a teammate insisted I stop playing vs. him before "someone got hurt." He was obviously ramping up the physical play and I was definitely was on the losing end mass-wise.

Of course, he didn't score on me any possession (I think I got some sort of junky putback though vs. him to score, and got an assist) and of course did score several times after that (but our guy played good D on him). I really feel I can guard anyone man and basically won't ever need help. I think we would have won the 3rd game if either I guarded him or the guy who switched onto him in the 4th game was guarding him (did a decent job, but was no me imo).

So despite the fact that it hurts to eat atm, pretty solid showing and my arm was fine (I really tried getting it warm before extending it much after I felt a twinge on my first practice shot).

I don't know what my line was, but it involved a lot of assists at the beginning and then basically making no mistakes for several games and causing a lot of disruption on the O-boards and helping on the D-boards even though the guys I primarily guarded were playing outside (ugh we were getting killed by that one guy on the D-boards until I started helping out).

Maybe one day I will be able to play as physically solid as that guy, I'd be a huge beast!
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11-14-2011 , 11:13 PM
Quote:
Originally Posted by milesdyson
this discussion is lame, sorry. breathing between reps is "pretty dumb" - really? if you can't stay tight, you're doing something wrong. many people breathe at the top every rep and manage to make very good progress. imo (especially for people whose elbows lock really well), one benefit of the bouncing technique is that you can pause before the later reps and get really good breaths.

anyway, the newest edition of SS no longer recommends the pause-at-top technique and instead opts for more of an olympic-style press.
Sooo....any specific advice for me in terms of staying tight when getting a new breath mid-set?

My g/f thought my issue getting tight at the top was that I take a really deep breath to start, get 2-3 reps, then take really quick shallow breaths after each rep. And instead I should pause at the top, take a bit more time to exhale a bit more fully and get a really big one in before banging out a couple more reps.

I have to admit I like pausing at the top, I find it's really hard to dig out at the bottom on a 5th rep as my chest usually is trying to collapse despite my efforts to keep my lats squeezing hard.
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11-15-2011 , 12:03 AM
Quote:
Originally Posted by The Yugoslavian
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.
only 6 games? geez how much is the league fee? we play like 12 games.
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11-15-2011 , 12:36 AM
We play 8 total games (9 I guess if you get to the championship game I guess) each season, 6 regular, 2 playoff (everyone makes the playoffs).

I pay like $60-80 per season depending on how many people are on our team. It seems high imo but, I mean, before I finally got into that league (I gave up 2 years earlier after 3 tries) I was only playing ball sometimes at a Korean church even further away that had carpeting. I do miss the smell of the kitchen the court was adjacent to though, man, whatever those women would whip up on Saturday morning while we were playing involved fried deliciousness.

It's actually ridiculously hard to get in these rec leagues. It's kind of a problem. Like, I couldn't get into the 3x3 league and now missed the 5x5 league for where I live b/c, I don't know anyone in the @$@$ league. I was told to play in this pickup league and that hasn't helped at all. Basically maybe 2 guys are playing in the real league. Allegedly the pickup league gets busier throughout the winter and maybe those guys will start showing up and keep me in mind for next season? I dno, it's really frustrating that the league doesn't make it easier for individuals to sign-up and get paired with a few other people to form new teams.
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11-15-2011 , 04:09 AM
Quote:
Originally Posted by The Yugoslavian
Sooo....any specific advice for me in terms of staying tight when getting a new breath mid-set?

My g/f thought my issue getting tight at the top was that I take a really deep breath to start, get 2-3 reps, then take really quick shallow breaths after each rep. And instead I should pause at the top, take a bit more time to exhale a bit more fully and get a really big one in before banging out a couple more reps.

I have to admit I like pausing at the top, I find it's really hard to dig out at the bottom on a 5th rep as my chest usually is trying to collapse despite my efforts to keep my lats squeezing hard.
i don't have any advice other than the standard flex abs, squeeze glutes. really what it comes down to is this: if you fix this "problem," how much otherwise unattainable progress will you be able to make? if it is holding you back from 50lb to your 3x5, ok. but is it? more likely, if it is even the main culprit of anything, it's like 5-10lb.
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11-15-2011 , 08:28 AM
It seems a bit silly to take a big breath on top under any circumstances - I can't see why that would help with tightness. It also GOES AGAINST RIP.

No way I'm changing press technique now though, **** the 3rd edition.
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11-15-2011 , 11:34 PM
11/15

SS day, wooo?

Box Squats
185x4 (or maybe 5?)
185x3
185x4

I shut it down after feeling a bit too much knee cave, think I'll go down to 180.

I'm starting to think my biggest issue is some part of my posterior chain is significantly weak comparatively. Would my hamstrings be the likeliest culprit? My quads and glutes since I started doing compound lifts I remember being sore much more and having more adhesions.

Anyway, I'd love to fix whatever makes me want to move the bar forward and move my knees in on tough sets in order to (I assume) engage my quads to get my out of the hole.

Bench
Ugh what a disaster
155x3 (no lift off and I wasn't tight the entire set)
155x4 (got trapped under the bar on rep #5, no one else there, had to roll it off - first time, lol)
155x4 (maybe could have gotten 5 but didn't fancy rolling the bar off again)
115x10

Pendlay rows
120x5x3

Only recording work sets - probably don't need to track warmups anymore ldo.

My g/f was hosting book club (deviled eggs, maple cookies from Trader Joe's, Foccaicha bread + sun dried tomato cheese spread). I forget what they read but I sat in after my workout and crushed all available deviled eggs (~5? quite a few halves imo), a couple cookies, and bread/cheese.

I really am starting to think I just need to make sure I get 3k calories a day and make sure not to skimp on protein. I'm maybe missing this too often and now with bball am not eating a surplus. Maybe I am, I dno. Not getting stronger quickly though.
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11-16-2011 , 12:35 AM
Eggs are one of they best sources of high quality, complete protein.

Box squats done correctly should be one of the best things you can do to fix your posterior chain/knee cave issues. Make sure you have the box set low enough, and come to a complete stop at the bottom, and focus on firing the glutes/hammies first when coming out of the hole. Then just focus on pushing the knees out.

The DL program should be helping your posterior chain as well.
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11-16-2011 , 06:35 AM
Quote:
Originally Posted by The Yugoslavian
I really am starting to think I just need to make sure I get 3k calories a day and make sure not to skimp on protein. I'm maybe missing this too often and now with bball am not eating a surplus. Maybe I am, I dno. Not getting stronger quickly though.
Easy enough to check - if you're not gaining weight (slowly), you're not eating enough.
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11-16-2011 , 10:01 AM
Ok. Well, I guess I'm just not gonna jump up in box squats for next sesh. And I'm also going to track my calories (not suuuper exact, but def track them for a bit).

I gained 10lbs over the summer but have either gained no weight in the last couple of months or maybe a pound, hard to tell due to scale variance imo.
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11-16-2011 , 10:12 AM
As long as you measure e.g. Saturday morning and Friday/Saturday usually look the same, variance shouldn't be too huge. No need to bother about variance anyway.

No weight in a couple of months would easily explain lack of progress all on its own without worrying about weak hamstrings or whatever.
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11-16-2011 , 11:04 AM
I usually weigh myself on the men's locker room scale in the gym, while wearing just my workout clothes (no lacrosse balls/washers in my pockets) at ~6pm on weedays. On the weekend since I go at a completely different time, my weight is often off anyway.

But I dno, I feel there is up to 3lbs of possible variance day-to-day, or +/- 1.5lbs. This is not based on any study or anything I've read, just my gut from when I do weigh myself consistently.

I usually weigh myself completely randomly every weekish maybe? I haven't paid much attention tbh b/c I still mentally react negatively to higher #s overall. Part of me is like "sweet, I'm bigger and stronger" and part of me is like "what a huge fatass, I can't believe you're intentionally gaining weight" lol. Ultimately I don't believe weight-gain is health optimal, but for what I'm trying to achieve, it certainly will be helpful.
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11-16-2011 , 11:12 AM
yeah your weight will vary based on lots of things including the time of day, how much sodium and water you have in you, etc. I weigh myself daily in the morning when I get out of bed (that should make for lower variance) and I've gained & lost 3+ lbs in a day, but I consider that mostly normal fluctuations.

I think if you start to learn how much (or little) protein is in all the food you eat you might be surprised. Try to watch that imo. Those 5 half eggs you ate the other day have a total of ~15 grams of protein. A typical egg has ~6 grams.
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11-16-2011 , 11:18 AM
Yeah agreed that weighing yourself in the morning is def the way to go and should decrease variance radically. Even with huge carb/salt binges I haven't had fluctuations bigger than around 1-1.5 lbs.

Also agree with cha that you should monitor protein intake carefully, especially given your semi-veggie diet.

On the weight gain being unhealthy thing, Dmitry Klokov (weighing ~220 lbs at 6') says hi:
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11-16-2011 , 11:22 AM
Quote:
Originally Posted by cha59
I think if you start to learn how much (or little) protein is in all the food you eat you might be surprised. Try to watch that imo. Those 5 half eggs you ate the other day have a total of ~15 grams of protein. A typical egg has ~6 grams.
I doubt I'll be that surprised. I think maybe (?) you assume that because of the diet I seem to eat, I don't understand what I'm eating. But I'm pretty confident I have a good grasp of what I'm eating macronutritionally if I actually think about it. The only big surprise I've had in the last year was the macro content of nuts specifically. And fast food (not surprised but just really didn't know what was in my meals), but I mean, I don't eat fast food much anymore and it's so calorie dense, I'm not sure that's indicative of anything.

I actually think that you'd be more likely to underestimate the amount of protein I'm getting in the food I eat. I don't actually want to turn this into a contest of any sort but I'd put up some amount of $ if a decent test could be set up.

The reason I think this, btw, is that I'm guessing I'm more familiar than you is b/c you simply don't worry about or eat some of the types of things I eat. You'd be more accurate when it comes to meals involving meat but few of my meals involve meat or meat dishes the way yours does.

Anyway, I'm for sure getting "enough" protein the vast majority of days given 1g-1.5g/lbs guidelines.

From actual food (not protein powder) it seems I get about .5g/lbs fyi (potentially more imo since I'd likely replace my protein with something relatively high in protein).

I'd also estimate I consume < 100 calories of soy product a day just fyi, even when my g/f and I are having a dinner for the week that involves tofu (happens maybe once every ~6 weeks). This is my guess, but it may be a bit over when tofu is being consumed. Averaged out over the year though, it can't be a very large % of my intake in terms of calories or protein though.
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11-16-2011 , 05:40 PM
11/16 eating log

Not that anyone maybe cares. But in an effort to stay on top of my consumption. Here is today. Not all these figures are precise (some are) but they should be close enough imo. Afaik I won't be eating any cookies or candy today but if the opportunity presents itself I probably will ldo and may not get tracked.

# MEAL CALORIES PROTEIN
1 cereal + soy milk 326 7.5
2 greek yogurt + banana 230 14
3 pb&j + apple + carrots/celery 581 13
4 2 scoops protein 240 48
5 cheese & crackers & orange 540 22
6 Cliff bar 240 9
7 quesadillas + salad + grapes 590 21
8 2 scoops protein 240 48

Total calories: 2987
Total protein: 182.5gs
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11-17-2011 , 12:10 PM
Ok, so my lurker friend and I had a Skype chat this morning about diet. He made two points, one of which I think is dumb (but Cha has made the same point to me) and the second (which Cha has also made) seems potentially smart. But imo neither point addresses what my be the biggest issue with my diet: eating enough.

My assumptions are the following in regards to my diet, in order of importance:

1) Not enough calories - I'm burning away most of what I need to encourage growth
2) Not enough protein directly from food (vs. whey supplement)
3) Not enough protein in general (I maybe am forgetting to take more whey protein than I realize)
4) Not enough protein from meat, specifically (vs. food, generally)
...
100) too much soy

Points #4 and #100 seem to be pointed out to me a very disproportionate amount of the time - maybe b/c what I eat differs so much from "normal" US #1 diet standards. Of course, US #1 normal diet is lol bad - everyone is fat and has heart disease. But, I also understand that doesn't mean changes aren't necessary.

Actionable change options:

1) Make sure I get ~3k/day for a while via tracking. See what happens.
2) Either start having 2 frozen tilapia fillets from Costco each day (each one is somewhat similar to 1 serving of protein powder, protein-wise) or have 1 fish fillet at some point during the day + ~3 egg salad sandwich for lunch

How big of a boost should this give me? Would I still be relying way too much on protein supplement vs. real food protein?
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11-17-2011 , 12:47 PM
4) - just to be clear - doesn't have to be meat - fish and eggs are as good as meat protein, but I think you know that.

Also, 4 eggs ~ 1 tilapia fillet ~ 1 scoop whey as far as protein content.

They quality of the protein in whey is excellent. You are just missing out on micro nutrients and variety by getting most of your protein from whey.

100) - I dunno. Its hard to prove. Would it hurt to remove soy entirely from your diet for ~ a month and keep doing most everything else the same to see what happens?
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11-17-2011 , 02:39 PM
Quote:
Originally Posted by cha59
4) - just to be clear - doesn't have to be meat - fish and eggs are as good as meat protein, but I think you know that.
This is my belief, yes. Not sure it's exactly what my lurker friend thinks. I assume there may be some minor differences in type of meat vs. eggs but I have a hard time imagining without convincing researching that they matter much.

Quote:
Also, 4 eggs ~ 1 tilapia fillet ~ 1 scoop whey as far as protein content.
Awesome, thanks. I was trying to kind of figure it out but couldn't remember the actual protein info of my fish, or of an egg. I assumed it would be ~3 or 4 eggs, not sure I can pile 4 onto a sandwich, but I could easily get 4 if I just eat a hard boiled one with the sandwich, for example.

Quote:
They quality of the protein in whey is excellent. You are just missing out on micro nutrients and variety by getting most of your protein from whey.
The micro nutrient content of meat/dairy/eggs vs. the micro nutrient of what I already eat, imo, is a no-contest. If I had to create a scale it'd be something like:

1) spinach
80) meat
90) whey protein

Which doesn't mean I think meat isn't going to give me something that's missing from whey, but I think it's actually much less of a big deal, than for example, the difference between juicing an apple and eating the apple. My guess is the extra fiber and non-broken down content of eating the apple is probably a bigger "win" than having meat vs. whey protein.

I'm not sure I'm right about this, but it's what I think.

Quote:
100) - I dunno. Its hard to prove. Would it hurt to remove soy entirely from your diet for ~ a month and keep doing most everything else the same to see what happens?
Yeah I could. But that would mean that I'm only replacing the ~60-80 calories or whatever of soy milk I eat each day with regular milk or some other breakfast entirely. I really really really don't think that is going to be more helpful than just eating more. And if I do both, I won't really know if changing the soy milk did anything at all.

If having less than 3% of your diet from soy milk actually stunts muscle growth my guess is that eating larger amounts (which plenty of ppl do) would cause all sorts of weird ****. So far the only evidence I'm familiar with that soy is a problem for muscle growth has to do with large amounts of it.
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11-17-2011 , 02:41 PM
Rip has pointed out that vegetarians have trouble due to not getting enough brotein from meat, based on his 342342938423904 years of experience coaching. He's pretty biased though for what it's worth.

Brb, gonna eat a pound of red meat

ETA: Lyle has an entire series about protein sources, see http://www.bodyrecomposition.com/nut...stibility.html.
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11-17-2011 , 03:13 PM
Quote:
Originally Posted by Soulman
Rip has pointed out that vegetarians have trouble due to not getting enough brotein from meat, based on his 342342938423904 years of experience coaching.
Well this is obvious mathematically too. If your diet needs to consist of let's say 25-30% protein, and most sources of food you're willing to eat are below that ratio, adjustments will have to be made.

Quote:
He's pretty biased though for what it's worth.
Yeah, but a very general claim like "vegetarians will have a harder time gaining strength than omnivores" isn't one that's very meaningful or interesting to discuss (the argument would center around what "harder time" means imo).

Quote:
Brb, gonna eat a pound of red meat
Viking diet afaik, .

Quote:
ETA: Lyle has an entire series about protein sources, see http://www.bodyrecomposition.com/nut...stibility.html.
Hmmmm. Seeing "Lyle" and "entire series" in the same sentence makes me want to skip that link, lol.
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11-17-2011 , 03:24 PM
Hehe, you can just read that part and skip most of the rest.

"Harder time" means "more issues advancing their lifts (following either an LP or an intermediate program)" or thereabouts in this context.
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