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Messages - maxent

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1021
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 11, 2017, 11:09:30 am »
My body wasn't up for it but i had this hope i would pull off 3x5x140 on heavy day and then progress it 2.5kg per week from there on up to 150kg. The plan ran into a hitch b/c it was unfortunately a rather weak day. but i still punched in some PRs. Next time i will prob take a crack at 3x5x140kg and take it from there.

I must say one good thing about doing depth jumps is that it gives you a program for jumping instead of freestyling random rvjs and getting frustrated because your obese whale ass can't touch some distant dreamy target like 36". So im happy to just rock up do my 3x5s and move on. If it works it works, if it doesn't at least it won't affect my motivation.

1022
Progress Journals & Experimental Routines / 172
« on: October 11, 2017, 02:55:01 am »
BW: 87.8kg
Activity: 9.2
Misc:
Diet Compliance: 5/5

Heavy lower body day today. Lets go.
BS 3x125, 3x145(PR), 5x140(PR), 5x137.5, 5x135
RDL 8x125(PR), 8x215(PR; hook)
Depth Jump 3x5x17" (PR; reintro)
Hill Sprint 3xBW, 3x100(+10kg), 4xBW
Back Xtn 3x12x65(PR;+5kg from last week)

1023
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 10, 2017, 08:25:30 am »
Quote from: vag on October 10, 2017, 08:15:13 am
By googling OAC i presume the race is about achieving a One Arm Chinup. I researched a bit too. OAC is cool, not sure i've got it in me but why not, I'm in.  8)

ooh. in that case im out lol. ive heard it's harder than getting a 2xbw chinup. harder for me than a 300 bench which is already impossibru

1024
Progress Journals & Experimental Routines / 173
« on: October 10, 2017, 03:03:52 am »
BW: 87.8kg
Activity:
Misc:
Diet Compliance: 4/4

Rest.
This is prob the freshest ive felt in the legs in ages. Back is a bit stiff / immobile but i think it will be good for tmr. Hope my abs are  too.  And slight bit of soreness ni the R adductors which i shud stretch away i think.
im full of shit, legs are pretty sore actually lol. all good

1025
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 09, 2017, 01:11:03 pm »
What's the race? Can i join? I did 8 reps at 90kg (gym) bodyweight (vid on insta). Gna struggle to get to 20 but it would be fun to start a forum contest.

1026
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 09, 2017, 05:02:33 am »
Quote from: adarqui on October 08, 2017, 03:59:54 pm
that kingfisher tho.



haha. Incidentally in that 24hr period i ate a PR 9 eggs. Well on the way to KF status  :headbang:

1027
Basketball / Re: Melbourne United NBL Team V OKC Thunder NBA Team Preseason Game
« on: October 09, 2017, 04:49:19 am »
Was surprised to hear the score. Good job melbourne united. I wouldn't take what russ said too seriously tho, he asked steve adams and steve presumably said something flippant (fuck those aussies) in jest and missing the context of the rivalry between teh two nations he prob just projected that in his interview answer. also, i really wish the wildcats had played okc, i think they win.

1028
Strength, Power, Reactivity, & Speed Discussion / Re: misc iron waffle
« on: October 09, 2017, 03:40:11 am »
Quote from: Joe on October 08, 2017, 02:30:24 pm
This is not an uncommon thing. Chad Wesley Smith, one of the best powerlifters and upright squatters in the world, advises people to dump heeled shoes if they don't work for them . He coaches Marisa Inda who I think has the WR total at her BW and she used to squat w/ Oly shoes and stopped using them before they pitched her forward. So, don't worry yourself too much with why it has this effect, just squat with the footwear that lets you move how you want.

i just dont understand why it's mechanically disadvantageous for some of us .. and mechanically advantageous for others. If you're only tweaking one variable (on paper) shouldn't it follow that it's an advantage for everyone, not just some and worse for others? Logic aside, im a way better squatter without an elevated heel in practice. One theory ive heard/read is that by using the elevated heel im removing contribution from glutes/hamstrings which i can buy, except, others can presumably get that contribution from those muscles even wtih the elevated heel & become more upright which is an improvement. The only discussion about this online seem sto be some people need EVEN MORE HEEL to get the benefit. No one says some of you need way less.. lol

1029
Progress Journals & Experimental Routines / 174
« on: October 09, 2017, 03:34:32 am »
BW: 87.4kg
Activity: 10
Misc: Hamstrings sore af
Diet Compliance: 3/3

Training: upper & recovery lower.
Recovery BS 2x6x105
OHP 6x4x60
Chinup 2x111.5(PR; +21.5kg), 3x106.5, 3x104, 3x101.5, 6x90, 8x90(PR)
Shoulder press machine 3x12x20 (PR; new ex)
Jump rope

1030
Strength, Power, Reactivity, & Speed Discussion / Re: misc iron waffle
« on: October 08, 2017, 09:12:49 am »
This is really bugging me but why is that when i squat with an elevated heel



without changing anythign else (same person, same clothes, mobility, etc) and putting the bar in the same spot i find it way harder to stay UPRIGHT. WTF.

Isnt the claim usually made that:

elevated heel => depth & more upright ==> hbbs

and conversely:
flat heel => less upright ==> lbbs

so why why why do i lean over more and this is way harder on my core (esp lower back).

One youtube authority, omar usaf described the same thing, except he claims that by moving the bar DOWN a lil, it helped him. This goes against conventional wisdom that moving it up (if anything) would help him more

1031
Progress Journals & Experimental Routines / 175
« on: October 08, 2017, 03:19:41 am »
BW: 88kg (PR)
Activity:
Misc:
Diet Compliance: 2/2

Rest day. I now weigh more than Kingfisher i think? Haha. Considering 90kg as my ceiling, i was hoping to be a lot closer to 140kg volume than 130kg at 88kg. Guess i have to be smart about this now. Worst case scenario tho, i dont mind going over 90kg as long as i can trim it off later and end up 90kg soaking wet with a 180kg squat. Anyway let's not project too far into the distant future.

1032
Progress Journals & Experimental Routines / 176
« on: October 07, 2017, 08:35:18 am »
BW: ??
Activity: 10
Misc: hamstrings, knees
Diet Compliance: 1/1
BS 10x5x130(PR)
Olympic BS 10x5x120(PR)

Notes:
Im such a dickhead for not being up for this day's volume workload. Mentally i was fine, physically i was not. FML. Somehow i managed to do 10 when i was ready to go home at 5 sets. I think i still have the (mental) courage to rock up for the 2nd session at midniught but considering how brutally hard every rep felt (physically) idk if ican do another 50 of them. Anyway fuck me for not being fresh enough to actually achieve my goals.

Compromised, dusted off my (unused) pair of Nike Romaleos II and decided to change up and do something different. Did very hard 10 sets with the oly shoes. Im not even saying they're legit oly style squats any more than my prettiest ones with my normal shoes - but potentially it's slightly deeper (not much more) and more upright (not much more there either). Fuck it tho, this exposes a huge weakness in that my abs and erectors have to work 100x harder to stabilise for whatever reason, the extra heel just makes squats that much harder for core. So hopefully it will hit a different area than normal squats and my normal ones will benefit. Hopefully. Anyway. I did something!!

1033
Progress Journals & Experimental Routines / 177
« on: October 06, 2017, 03:27:54 am »
BW: 87.2kg
Activity:
Misc: Lats (?!)
Diet Compliance: 2/2

Proper rest today. Have a milestone volume sesh tmr with 130kg. I'll withhold judgement but my legs feel different today than they would normally. But though it could change thru today, im quite happy about the recovery benefits of tempos. Will make them a permanent feature of my program.

1034
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 05, 2017, 12:51:09 pm »
Quote from: adarqui on October 03, 2017, 09:42:58 am
MOAR MIRIN.

 :strong:

also, how the F do some people do 20+ (1+ sec paused) dead hang? lmao. who knows maybe you'll get there eventually, seems really hard to me. would be sick if you got to 15 dead hang. For me, arms/lats just die out & don't recover. Imagine i'd need to add weighted variations to really try and bump that up, because i guess it's just taking too much strength to knock out each rep, even though they feel light/smooth initially.

pc!

lance cud do them at 220lb .. beast. I think i could have done them when i weighed 75kg or less but i dont think that counts. ha ha. wud have to train for it tho obviously cos i never did high rep sets (For me 6 was the highest, weighted but).

1035
Progress Journals & Experimental Routines / 178
« on: October 05, 2017, 02:40:43 am »
BW: 87.1kg
Activity: 86.7kg
Misc:
Diet Compliance: 1/1

Training upper body and recovery lower body.
Recovery BS 2x6x105 (+2.5kg from last week)
Paused BP 3x5x82.5(+1.5kg from last week)
Weighted Dips 3x5x111 (PR, 21kg; 10kg vest + 10kg kb + chain) 
Jump rope
IDBBP 3x12x20
Curls 3x5x45 (PR)
Tempo sprints 3x(100m run, 100m jog back) (PR; new ex)

Notes:
I thought about doing more sets of bench but fuck bench press. Piece of shit lift has been a total waste of time, im done with giving it any more attention than it deserves. On to dips and they were rally challenging for the first time -- i wanted to use a 9kg kettlebell but there wasnt one between 8kg (from last week) and 10kg so went with 10kg. It also prob didnt help that i only did 3x5 last time instaed of more sets (i reduced volume intentionally on upper body lifts to priotise squats) but i will add more volume now that i know bench press is gna be reduced volume from here on.

Tempo sprints i actually came home and was gna get out of the car and thought nah i better do it, dont wanna waste acoles time. So went back literally was done in 5 minutes and back home. I started conseratively. At first i thought this is kinda silly but by the 2nd round i felt a nice pump in the hamstrings and realised this could actually benefit me more than i realised in terms of recovery. So exciting stuff, first straight sprints ive done in months (only did hill ones). Nice.

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