nice squats!

Dr K will fix your neck.

1/5 log

Birthday log!

Did SMR & mobility. Dr. K saw me the day before and diagnosed my shoulder thing as not a big deal and likely caused by OHP. He showed me and told me how I need to keep my shoulders down while doing OHP but didn't think what I described was a bad injury or very big deal mid-term let alone long-term.

LBBS work sets
230x5 (pr) - more knee cave than at 225 but not awful
230x3 - gave up on the 4th for no really good reason
195x8 (can't remember if I did 7 or 8 so I'll say 8)

Bench work sets
161.25x3 - Man, I really felt nervous about pushing this. Nothing was in pain, but both of my shoulders felt strained and I just couldn't go all out. I was pretty stable though.
140x7
140x6

I felt pretty good at the lower weight but again didn't feel I could push myself. Not pain in my shoulder exactly but I could tell if I rotated it at a higher weight I maybe could have worsened things.

My g/f did:

lbbs
125x5x3

bench
62.5x5
67.5x4
67.5x5

Always gets better later on. Last week the aerobic 24 lbs bar she was doing warmup sets with didn't rack properly (it barely racks) and smacked her in the nose. So she for sure was a bit gun-shy on these but worked up to a very solid 3rd set.

Nice work on the PR.

I figured what you described was no big deal - keep doing that sticky scap lacrosse ball thing and rolling your pecs every day and that should help too.

I was bored last night and a bit sleep deprived so I charted out my squat progress as recorded in this log to just see what my jump recently looks like on a systematic scale. Basically it looks like my newb gains stopped at 165 or so and since then I've struggled a bunch.

There are a couple of long plateaus where I was doing box squats but instead of entering the lower #, I just put the last LBBS # I had completed so the graph would be more indicative of true apples-to-apples progress:

I think you're ready to start using a belt to squat. Your form is pretty solid. When you use a belt properly, you will see a jump in your numbers for a while.

1/7 log

SMR, mobility

My shoulder still doesn't feel good and it seems bench a couple days earlier exacerbated it a bit. It's not that there is consistent pain or anything, but I definitely can't OHP yet.

LBBS work sets
135x4 - probably should have been able to get the 5th rep, but none of my reps felt super solid, there was some pitching forward and more than optimal knee cave on a couple reps
200x7
200x6

OHP - skipped

DL
135x5
135x5
185x3
185x3

235x5
235x5
205x5
205x5
205x5

I wasn't happy with my second 235x5 set when I saw the video so I dropped down even further to 205x5. But my butt isn't perfectly still before the bar goes up at that weight either.

Should I go down further before moving back up once I can keep my butt from going up first? Is my butt at a good height to start with? For months I couldn't get it down and now it seems I can but sometimes it starts lower than other times. But either way, it tends to move up before I pull the bar up.

Please advise on any other parts of my DL form, thanks!

I read something in Ultimate Back the other day about this. McGill says people should be "qualified" before they DL from the floor. He says strength in the glutes can be built by lifting the weight from a platform (blocks or rack pulls).

That's something you havent tried yet, and by doing that you will be able to handle much heavier weights. Can you think of a way to make that work at your gym?

Since Emily doesn't pull from the floor (is only up to 130lbs and no bumper plates) what we do is set up the barbell & weights on the purple step things (these seem super common at commercial gyms:



So is Pulling from blocks just standing on the floor and having the barbell sit higher than it normally does on 45lbs plates? If so, I could just put down 1 or two levels of those purple things and pull from there.

There's no way to do a rack pull at my gym. Just no way, . I once used a barbell rack (I guess it's that, for placing the EZ curl bars on I guess) for power shrugs and a guy said I never could do that again. Which is kinda funny b/c there's no way it would have hurt anyone but me, and it was at a pretty light weight (~135lbs).

Slight derail question: Haven't played ball in a few months and have been playing some pickup games to prepare for the league. My legs have been getting incredibly sore, and one game they cramped up so badly I could barely walk. This never happened before, and I'm not in better or worse shape than in the past. I have been trying to focus on playing better defense though, so am I playing too tight and expending too much energy when I'm guarding people ?

My fundamentals are terrible so I'm relying on being more energetic and playing good d to contribute defensively, but maybe I should be easing up a bit ?

No derail imo at all. That's what (allegedly) 50% of this log is about, lol.

How many games have you played since "back" and how much time was there in between them? I guess what you're describing can just be really bad DOMS (delay onset muscle soreness) that is always the worst when you do something new your body isn't used to and go hard at it.

[quote]
This never happened before, and I'm not in better or worse shape than in the past.
[quote]

You've never had muscle soreness or just not nearly to the degree you are now?

There's no such thing imo. You either have the energy and stamina and WIM or you don't. Yes, you can have too much WIM and get muscle cramps or be so dead you can barely walk the next day, but that's fine imo if it's how you want to play. I'll add a caveat that playing pickup I admittedly go less hard than I used to, especially on fast breaks where there's a 5% chance I'll be involved in the play.

That's how I started playing bball and in many ways it's still what I do, .

If you are in good enough cardio shape, I can't imagine that you *need* to ease up. If you're throwing up or falling over or something, then yeah, I guess ease up.

It sounds to me like you just have really bad DOMS from not playing in a while and playing a bunch over a short period of time. And perhaps in the past you've been lazier or taken it easy and now you're really going after it.

Do you do any prehab? Like stretching or soft tissue work or warmups? Anything like that before or after you play?

Also, how old are you (out of curiosity). I mean, I don't like to think this way but I'm sure if you told this to a 40 year old they'd just be confused why you are confused about being sore, .

1/9 log

Speaking of basketball, that pickup league finally resumed yesterday (wooo!).

Games played: 3-2
Overall record: 34 wins, 17 losses. 66.7 win %.

Technically the last game ended tied 10-10 but we were the first to 8 points (the normal "end") and their guy got injured and went out (on the game tying shot, more on this later). So I'm counting it as a win, .

Man, I felt out of shape, although I have a feeling most people did. I felt I should have gotten way more rebounds, not made stupid passes, and scored better in the post. But, I feel this every week. I do think something has gone wrong on my quest to become better - I for sure have taken a step back rebounding. I get my hand on tons of balls but that's just it, it's just a hand. On my real team which I'm taking a break from our best player lectured me on just grabbing the ball. Maybe somewhere along the line I programmed myself to work hard on positioning but not actually ripping the ball down, when before, I didn't think I just went after the ball at all costs.

Anyway, I scored a bit here and there but missed the couple open jumpers I shot and didn't feel comfortable on the block. I often have small/weak guys on me and should really be able to completely dominate down low on those matchups. But instead, I'm just so-so and stop getting interior passes from teammates b/c my production is so hit/miss.

I did seem to play v good defense. I also was guarding small/weak guys but I can only remember 1 guy scoring on me - the last point of the last game, he camped out in the paint for ~7 seconds (I counted 5 seconds after I thought he was there a while) then I moved him to the baseline after he got an entry pass and he shot over his head while twisting from behind the backboard. He twisted his ankle and couldn't get up. So, I dno, probably the best defense I'm ever going to play. I'm sure some of the guys I defended scored in transition but other than that I really think I shut everyone else down completely.

Physical play note: the 4 guys I was with had a tendency to not get back for fast breaks so I found myself guarding a lot of them 1 on 2 or 1 on 3. I often try to foul if I can make a play on the ball to break it up but I always play on the ball and never headhunt or anything. One of the most athletic guys in the league was dribbling down and had 1 trailer and a guy running the wing. But he took an extra dribble so I was able to get to him and deflect the ball away, but I also collided into him and he went flying. One of the guys on his team got really, really upset. He was a middle-aged guy and I obv didn't feel in danger or anything but he completely ignored my reasoning that I made a play on the ball. In fact, I kept going with the play b/c I didn't hear a foul called and my deflection went to someone else on their team who I then had to try and D up to prevent the layup.

I guess my main question is this: as long as I'm playing legally, is it rude to play physically in pickup or is it rude to expect people to "softplay" or alter their play significantly for pickup? I'm sure he now thinks I'm a dirty player. I always thought a dirty player was someone who intentionally fouled with the intent of a ref missing it to gain an advantage. For instance, I fully expected to be called for a foul there and wouldn't argue it to any ref. At the same time, I'm not hooking or pushing people intentionally on offense knowing they probably won't call it.

IMO,

I personally think it's bad form to intentionally hack people on fast breaks (assuming casual pick up game). A lot of bad things can happen when people get a head of steam going and then get hit.

I'm not saying to just stand there and give them the layup. Contesting is best obv (go straight up if possible), but don't just stand there and take a big swipe at the ball. Another downside is that it looks lazy/embarassing if you miss.

I can't really tell from your description what happened in your case.

Anyway, thats my two cents, but keep in mind I'm one of the least competitive people in the world.

I got the ball cleanly and was under control but there was tons of body contact - an obvious foul. So not technically a hack imo, but it probably looked bad given how much physical contact there was. I'm a bit confused why he went flying and I didn't considering he had a full head of steam. He certainly didn't expect that much contact but he also didn't slow up at all when I got into his path. I for sure didn't intentionally lower my shoulder or try to knock him.

I've thought about taking charges but I think I've taken a few and only got 1 of them to be acknowledged. I know it's hard to know 100% if it's a charge when you're taking it, but even if I'm 90% set, in pickup it seems the guy taking the charge should get the benefit of the doubt. Instead, people just look at me like "seriously? how can you call that?" when I call charging. Ugh, just pisses me off. Not sure how to practice taking charges without finding Anthony Tolliver to teach me irl.

So I mean, I dno, no one cares if I explain to them that the reason I overplay a fast break every once in a while is b/c taking charges doesn't work and I'm frustrated my team isn't taking care of the ball, but that's how I think - gotta go with something that is more effective. Again, I think there is a difference if I get to the ball vs. just flail around or knock someone with a lowered shoulder or elbow. I actually hit the ball before the contact.

On that fast break there were really two options: give them the layup or disrupt the play and almost surely foul. I mean, I could just weakly run to the guy with the ball then weakly run to the guy he passes to while he lays it up, but I'd rather just start jogging downcourt then pretend like I'm trying to stop the fast break. Normally I do just try to D up but it was 3 on 1.

Obv I'm over thinking it .

You're over thinking it. Just play. Dont be a dirty bastard, but if you're making plays for the ball, that's part of the game imo. Say sorry to the guy if he gets hurt.

yeah you could try putting the DLs on some 45 lb plates - I would think those plastic step things would get ruined if you tried

So Cha - what should my exact plan be? Stay with 205lbs or go a bit higher than that? Try to start with my butt as low as it is in those videos, or is higher fine? And how many plates should I rest on for what you have in mind, 2 plates high, 3 plates high?

Having a real specific program and plan for the next couple of weeks or so will really help. I know you like to noodle with things here and there while keeping your overall programming pretty consistent, but I do much better knowing exactly what I'm supposed to accomplish over the next few workouts and then going at it.

Thanks. When I was younger I often had issues playing too recklessly so now I'm oversensitive to when people accuse me of being "rough" or something. I can't not play physically, since that's how I play, but I also would prefer to not piss off anyone too much.

Plus, I always kind of worry in MN still that I'm pissing people off b/c I'm pretty straightforward and expressive. I don't really know how to be passive aggressive even if I tried, .

(note: I'm not saying all MN's are passive aggressive but I think you may know what I'm talking about)

If I dont come up with answers for this in a few days, remind me. Im busy right now.

I dont know what difference it makes where you are (MN or CA). Just play however you think you need to play and dont be a dick.

Personally, playing softball (not entirely different than hoops) I've had a dude lower his shoulder into my ribs while he was going for a ground ball and I was running the bases. I got hurt and did not hold that against him.

Another time I was fielding a ground ball at first base. I bobbled the ball at first, and when I picked it up the runner was close to me as I was standing up. He ran into my shoulder and was "de-cleated", as John Madden would say . I layed him out flat on his back. The ump called him out. My team loved it - everyone was laughing. The other team was pissed because their guy got called out - they said I was bobbling the ball. They didnt make an issue of me knocking that dude on his ass. fwiw, he wasnt injured from that.

[QUOTE=The Yugoslavian;30867479]No derail imo at all. That's what (allegedly) 50% of this log is about, lol.



How many games have you played since "back" and how much time was there in between them? I guess what you're describing can just be really bad DOMS (delay onset muscle soreness) that is always the worst when you do something new your body isn't used to and go hard at it.

I played a 2on2, 2 3on3s, and a full court game within a pretty short span of time. Probably less than 4 minute breaks between. I'm thinking it might be DOMS as you're telling me, just found it weird because I've never experienced this before even when I first started getting back into bball since college pickup games.

I ran track in highschool and first year of college, so I used to feel leg soreness all the time, but never in basketball. I never used to squat either, and now that I do, I figured it would just make my legs stronger, I wonder if it's possible that I'm building a different type of muscle.

Usually when I played in the past, I would be out of breath before my legs would give out. This was the first time my legs gave out and actually locked.

I don't do much stretching, but will certainly do so now before and after. After squatting pretty light today I feel fine at the moment, but when I woke up today I definitely was still feeling super stiff. My first game is in 3 hours, so I'm hoping for the best!

I'm only 25 btw, but my body feels so old

It sounds like you maybe could greatly benefit from SMR (I assume you aren't super familiar with this since you didn't mention it at all) which helps release muscle adhesions (knots) within your muscles and this allows you to properly stretch them and keep them loose. You'll get the most out of stretching when doing it after SMR work.

Here is a post I wrote a while back with at least the start of a primer on it: http://forumserver.twoplustwo.com/sh...ostcount=12938.

Also, the fact that you've been doing heavy compound leg work (squats) means you're putting your leg muscles under a lot of stress and it wouldn't surprise me at all that doing that and doing high intensity cardio bursts without easing into it would create pretty sick DOMS. Your legs for sure are stronger, but that doesn't mean they're less likely to get DOMS from endurance type activities (running around for a long time).

Oh, and good luck with the game! But you likely will have DOMS tomorrow if you play big minutes and play hard, .

One other thing that I at least think helps me with DOMS is consuming fish oil. I've found this through experience and don't think it's a placebo effect (although that's fine with me) but I also don't know if it's broscience or not.

Took a bunch of fish oil and will likely continue to do so, just in case.

So it's a 3 on 3 league, and we went 4-0 in our scrimmage games

We have two guys that are probably the most skilled out of everyone there, but they are both 5'8ish and I'm only 5'9.5 (and not nearly as good ), so we were very small today without our 6'4 big. We also have a 6'1 guy, but he is really large and stays in the paint most of the time. Offensively we don't have too many problems as of now, but defensively it's pretty tough since most of the guys were ~6ft and trying to post us up a lot. Takes up a lot of energy to push back and I was really tired after 2 games.

Our 6'4 guy isn't really good either, but he's freaking 6'4 so he'll be an immense help when we can just kick it to the middle whenever we draw the help defense. Scoped out the rest of the competition, and there's a team that looks like they could potentially dominate with three 6'2 guys that can drive well and finish on both sides. I think i'll be sitting out against that team and let the two superstars and big play those games since I can't imagine how the mismatch wouldn't kill us. Highlight of the night came early when I took it in strong the first game with two reverse baseline drives and the other team thought I was the shiz. Then they played us some more and realized the other guys were way better

1/11 log

SMR, mobility

I was in a good mood and really excited about putting up some solid LBBS sets and going after bench.

LBBS work sets
230x5 (too much knee cave imo)
230x5 (better but not great - have video of this)
230x3 (allegedly the best but I just gave up after 3, I was kind of disappointed at this point and WIL unfortunately)

Bench work set
160x2

On the second rep I had to stop - my shoulder definitely hurt and still hurts/is sore. That part of my rotator cuff for sure isn't better and I'm wondering if the bench I did last week imepeded its recovery and if basketball earlier this week didn't affect it. I didn't even think of it once during bball though - it for sure didn't hurt.

Rows
Skipped, after the bench even doing a row was hurting.

Pullthroughs - so I tried some of these instead
27.5x10 warmup - suuuuuuuper easy
57.5x10 - close to where I was when I used to do these for work set, easy
67.5x10 - easy
77.5x10 - relatively easy
100x10x2 (max the pully will go) - not easy but I did 10 with a couple more in the tank. I have to lean a decent amount forward to do these at this weight since I do weigh more than I used to but not that much more, lol.

My g/f sid my pullthrough form was good when I leaned forward enough. I say myself in the mirror accidentally while doing them and my legs looked different. For sure I am now "medium" if not "big" .

So while my butt may still be a weak point, it can't be too weak I guess.

As for my shoulder I'm really not sure what to do. I believe Dr. K said it was my "supra spinatus" that was what I injured. As you can see, it's really "inside" the shoulder area and hard to get to - I'm not sure trying to do SMR to it directly is the best idea. I'm doing SMR for my upper back and tricep, pec and lat area but I don't have an SMR technique for the front of my shoulder or a very good one for that area of scapula muscle/trap.

Anyway, frustrating but it's not a major injury, I certainly can do everything I want to do, just not my work set weights for OHP and Bench I guess.

It might be good to lay off benching and OHPing for a while.

Have you tried doing pushups?

Nope I haven't tried pushups.

Ok, yeah, now I have, don't think that's happening in the next couple of days either. I mean, I can do 'em but it certainly uses my supra spinatus plenty imo.

Here is video of my squats from 1/11 workout. I wasn't happy with the 5 rep set form when I was doing it, I felt better about the 3 reps but for some reason bailed on that set due to low WIM or something.

230x5
230x3