10096
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 21, 2009, 11:10:07 am »
We just got 18 inches here in DC...
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10097
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 18, 2009, 12:12:27 pm »Whatever that's a hell of a lot closer than i can get at the moment.
Its all about the reach.
I see in your log you are 71'' tall and your reach is 90''.
I am ~73'' tall and my reach is ~95'' , both in shoes.
5'' is a LOT!
Still , you are squating more or less the same with me, being ~30lbs lighter and having ~8% less bodyfat.
Those should be giving you those 5'' IMO, maybe even more!
Have you tried any running jumps lately?
Somehow missed this before. I think I just got screwed on the elasticity gene. It's funny, I haven't been jumping hardly at all, which is probably dumb. I'm focusing instead on just building my strength up as much as I can at my current bw (don't want to bulk, even though I know I'd get stronger, because I honestly don't want to be any bigger than I am right now after eventually cutting). I figure I'll keep going on starting strength until I get to 3x5x315 in the squat, 5x370 in the dead lift, and then back way off on weight volume and start focusing on jumps, plyos and sprinting.
Still, I should probably be jumping a little bit now outside the depth jumps on non-DL days.
10098
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: December 18, 2009, 11:46:51 am »
Yesterday's workout = money.
Warm up
the usual, but did it right for the first time in a couple of weeks
Work
Squat 3x5x255
Bench 3x5x175 (the second set felt a little wobbly and I didn't hold my shoulder blades together the whole time, but the weight was moving)
Pull-ups 4x5xbw (in between bench warm-up sets)
DL 5x310
Cool down
stretch
DLs felt great. Also I totaled up the weights for the work sets I did and it came to 11,400#. Not including the pull ups it's an even 8000#. Feels cool to put it that way. I moved almost six tons of weight in an hour of lifting.
Warm up
the usual, but did it right for the first time in a couple of weeks
Work
Squat 3x5x255
Bench 3x5x175 (the second set felt a little wobbly and I didn't hold my shoulder blades together the whole time, but the weight was moving)
Pull-ups 4x5xbw (in between bench warm-up sets)
DL 5x310
Cool down
stretch
DLs felt great. Also I totaled up the weights for the work sets I did and it came to 11,400#. Not including the pull ups it's an even 8000#. Feels cool to put it that way. I moved almost six tons of weight in an hour of lifting.
10099
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: December 16, 2009, 06:47:17 pm »
Getting to the gym is harder just cause there's so much other shit going on, and then I'll be visiting family for Christmas, which is like a blitzkrieg because my mom's family is so big and spread out. I should be able to get a run in or some hill sprints or something and MAYBE get to a gym. And to be perfectly honest, it's easier to blur the line between legit reasons for missing workouts and excuses. Anyway, full-on workout tomorrow for sure, then Sunday if I'm lucky (gonna be on the road) and next Tuesday, then five days without gym access. Oh well, just gonna get some road workout ideas from Ross Enamait and stay active when possible.
10100
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: December 16, 2009, 07:59:46 am »
The holidays are a great time for many reasons, but they sure make it harder to get to the gym 
Anyway, yesterday I just had time for squats, but I finally felt like the form was back and I started progressing again.
Warm up
abbreviated
Work
Squat 3x5x250
Cool down
stretch
Anyway, yesterday I just had time for squats, but I finally felt like the form was back and I started progressing again.Warm up
abbreviated
Work
Squat 3x5x250
Cool down
stretch
10101
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: December 13, 2009, 08:52:23 pm »
Did this workout yesterday then had no time to post it. Squats felt better, OHP felt okay. Back on the regular schedule starting Tuesday.
Warm up
recliner bike (hated this, will not do again)
mobility
Work
Squat 3x5x245
OHP 3x5x105
Cool down
stretch
Warm up
recliner bike (hated this, will not do again)
mobility
Work
Squat 3x5x245
OHP 3x5x105
Cool down
stretch
10102
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: December 10, 2009, 10:23:10 pm »
Stupid life got in the way again today...cousin is in town who's headed out to Iraq in January, last chance to see him. There are priorities and then there are priorities. Anyway still got an abbreviated workout in. Form felt like garbage again but the weight wasn't hard. Also I got stuck in a rack that's right in front of a mirror, which I absolutely hate.
Warm up
quick jog to gym
mobility
USATF foot warmup
Work
Squat 3x5x235
Cool down
stretch
Warm up
quick jog to gym
mobility
USATF foot warmup
Work
Squat 3x5x235
Cool down
stretch
10103
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 09, 2009, 04:46:52 pm »Quote
What about that 'excess water' thing? Ive heard it many times from people but never read something relevant. What is that state , why does it happen and what you have to do to avoid it?
http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html.
10104
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: December 08, 2009, 09:32:31 pm »
Fell off the wagon a bit recently, in case you couldn't tell. Felt like my form had gone completely to hell on everything, despite dropping the weights a lot. Oh well, no sense being upset about it, just gotta get back to work.
Warm up
shoot around x10'
mobility stuff (ish...I still need to sit down and write out a warm-up routine to use consistently)
Work
Squat 3x5x225
Bench 3x5x165
DL 5x300
Pallof press 3x20x60 (10 each side)
Cool down
stretch
Warm up
shoot around x10'
mobility stuff (ish...I still need to sit down and write out a warm-up routine to use consistently)
Work
Squat 3x5x225
Bench 3x5x165
DL 5x300
Pallof press 3x20x60 (10 each side)
Cool down
stretch
10105
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: December 04, 2009, 09:07:15 pm »
Schedule got all fucked up this week. I'm mad at myself about it but there's nothing to do but get back to work tomorrow. I did manage to run today.
Workout
Run @ easy-ish pace x~33', 3.9miles, HR ~160-165 by the end, which is too high, mostly because I was pissed at myself
Cool down
a few pushups
stretch
Weak sauce
Workout
Run @ easy-ish pace x~33', 3.9miles, HR ~160-165 by the end, which is too high, mostly because I was pissed at myself
Cool down
a few pushups
stretch
Weak sauce
10106
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 02, 2009, 02:42:49 pm »Congrats on throwing down! God, it feels so far away for me...
Well , the ball went in but it wasnt a dunk.
It went in through the backboard, only clamantfever considers those as dunks LOL
Thanks anyway...
Whatever that's a hell of a lot closer than i can get at the moment.
10107
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 01, 2009, 10:18:34 pm »
Congrats on throwing down! God, it feels so far away for me...
10108
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: December 01, 2009, 09:37:11 pm »
Check that, low back feels wonky as shit today. Might re-start DLs at 300 while moving everything else up. Also, gonna do higher depth jumps. Workout today:
Run x32' @ easy pace, ~3.4 miles, HR ~150
Rest x10'
Core
plank circuit 3x90", 60" rest (left 30" middle 60" right 30")
Cool down
stretch
foam roller
Run x32' @ easy pace, ~3.4 miles, HR ~150
Rest x10'
Core
plank circuit 3x90", 60" rest (left 30" middle 60" right 30")
Cool down
stretch
foam roller
10109
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: November 30, 2009, 09:21:45 pm »
Warm up
the usual
Work
Squat 3x5x235
Bench 3x5x170
DL 4x320...son of a BITCH! These all sucked and while I got the fourth rep up, it barely counts because I forced it up through sheer pissed-offness
Cool down
stretch x10'
Squats felt great, bench felt meh, DL still feels like crap. I was trying straps for the first time, but I don't think that was it. Well, I'm just gonna keep progressing on the others and leave the DL at 320 until I can get five reps.
the usual
Work
Squat 3x5x235
Bench 3x5x170
DL 4x320...son of a BITCH! These all sucked and while I got the fourth rep up, it barely counts because I forced it up through sheer pissed-offness
Cool down
stretch x10'
Squats felt great, bench felt meh, DL still feels like crap. I was trying straps for the first time, but I don't think that was it. Well, I'm just gonna keep progressing on the others and leave the DL at 320 until I can get five reps.
10110
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: November 29, 2009, 11:38:47 pm »
Alright, after a too-long break for Thanksgiving, family, overeating like crazy (gained four pounds at dinner alone on Thanksgiving day, not including hors d'oeuvres or dessert), etc., tomorrow it's back to work.