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Messages - vag

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1021
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 05, 2019, 05:29:41 am »
4 April 2019

Bodyweight@session : ???
Soreness : hamstrings, chest, lats, abs, lower back. All very mild, this allmost sweet DOMS
Injuries/aches : shins still a bit tender. >90% though.

RUN 6KM @ 40:36

Wanted to do a nice & easy 'recovery' run. Went at a pace that would be comfortable, resisted picking it up, actively slowed it down at downhill parts.
That landed at an average km pace of 6'45'', pretty cool. Wasn't taxing at all, could go for much longer distance like that.
Also very happy with pacing consistency, fastest km was 6'42'' and slowest was 6'48'' , very steady!

1022
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: April 05, 2019, 05:22:11 am »
Quote from: seifullaah73 on April 04, 2019, 11:33:50 am
   Full depth squats
      - 1 x 1 @60kg

   Partial Squats
      - 3 x 7,7,8 @120kg

This still doesn't compute. I know you explained it detailed, and i read carefully, and i understand what you're saying.
But still makes my brain explode to read that part of your log.
In my book, if a deep single with 60kg creates pain and form issues, you shouldn't even be unracking 120kg. Maybe i got too conservative because of age? Who knows.
What do other people think about that?

1023
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 04, 2019, 05:52:51 am »
^^^ Thanks for the info guys. Yes, i think i was breaking more than i should at downhill, from being afraid i shouldn't go faster than i should. I got the idea right but didn't find the sweet spot. Hamstrings and knees were fine, quads felt tired but they were fine by the end of the day, but shins got destroyed just like you said adarq. The next 2 days they were seriously hurting. I am talking about real pain, almost making me limp. Acole i agree about uphills, that's what i intuitively do too i think, i give an effort burst at the beginning and then let it carry me to whatever pace it can.
Overall it was a fun and... different race, sth like x-country on asphalt lol. Definitely going again next year.


3 April 2019

Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : shins still hurt a bit but minimal now

RDL:
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg
8@70kg
8@80kg ( +3 reps )
-Very strong. Extremely happy with back condition.

BSS:
-Damn it, this time i actually forgot them!

BENCH PRESS:
10@57,5kg
10@57,5kg
10@57,5kg
10@57,5kg ( +2 reps )
-Strong.

DEAD HANG PULLUPS:
10@BW
9@BW ( +1 rep )
8@BW ( +1 rep )
7@BW
-Nice.

SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs

SEATED BACK EXTENSION MACHINE:
20@125lbs
20@125lbs
20@125lbs
-Thinking this ( or back extensions ) is an overkill on DL days. Thinking of replacing them with just woodchoppers and leave the crunches & extensions for squat day. Should add some planks at running days if possible. Will see.



1024
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 01, 2019, 09:13:19 am »
^^^ Race was yesterday ( Sunday ), AM, about 20 hours after this last logged workout. Squats & easy long bike worked. Hamstrings were fine. Not sure about quads, they felt fine, they got fried during the event but still not sure how much of that was from the squatting and how much from the event itself, read log and see graph below:

31 March 2019

RACE DAY:

4.47km @ 23:20 ( watch time, electronic time not yet published, waiting. )

That was one weird course. First of all, who designs a 5K race to be 4.5km? Besides that, it had a lot of downhill ( which i knew ), but also some serious uphill parts.
First 400-500m was uphill, for a total rise of 30-40m. Didn't know that. I was at around 5'20''/km at the beginning, too fast, slowed down to around 6'/km to reach around 5'50'' average on top.
Then until ~3km it was mostly downhill ( only a small 100-200m uphill section but not too steep ). I was doing those downhill parts at 4:5x ( PR level ).
A little after 3K there was this 100-200m steep uphill part ( 20m rise or more in 100-200m ). That was a killer.
Then the remaining, around 1km, was intense downhill ( 50m + drop ). Logged a couple of PRs there, last 500m @ 4'47'' pace , max pace 4'25''.
Overall weird, didn't know how to handle those long downhills. I ended up kinda braking. Now ( next day ) shins are destroyed, very sore glutes and abs too.
I imagine i should have opened the stride length and try to float fast through the downhill sections, tried it but couldn't make it, felt i was going too fast to handle.
You can see the 3 uphills clearly at the graph below ( and their impact on speed ). Looks like a struggle, building up speed a downhills, hitting a wall at uphills, restart lol.

Was fun overall. If i get more experienced in handling downhill i might record some serious PRs there next year. Rare chance to record a sub 20 'official 5K race time' even if it's 4,5 actually, lol




1025
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 31, 2019, 01:14:40 pm »
30 March 2019

Bodyweight@session : ~85kg
Soreness : hamstrings still quite a bit. also some abs and calves
Injuries/aches : none

ATG BACK SQUAT:
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg ( +3 reps )
4@70kg ( extra set )
-Great

DB LUNGE:
-Skipped. Wamt some leg freshness for Sunday's race.

SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand
-Strong and solid.

DEAD HANG CHINUPS:
8@BW
8@BW
8@BW
8@BW
-Hard, havent done those for months. Very solid though.

SEATED STATIONARY BIKE:
25 minutes, ~12km
Low impact, nice and easy, just wanted a good blood flow and a cardio stimulus equal to tomorrow's 5km race.

1026
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 29, 2019, 07:57:03 am »
28 March 2019

Bodyweight@session : ???
Soreness : fried hamstrings , medium sore abs, some sore chest and lats
Injuries/aches : none

RUN 6KM @ 36:03

Awesomeness again. Was too sore at hamstrings and abs, so chose to go just a click faster than comfortable. That landed around 6'/km which is amazing for me. Looks like there is some strong memory in running, much stronger than weights. Picked up the pace at 5th km ( but not even close to max ) to just prove myself i can break 30mins 5km at will now, which happened indeed. Even 6th km which was supposedly done 'slow-ish' was still 6'15''.
Lets see how this goes this year, very interesting so far.



1027
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 28, 2019, 04:58:50 am »
27 March 2019

Bodyweight@session : ~84,25kg
Soreness : none
Injuries/aches : none

RDL:
10@20kg
8@30kg
8@40kg
8@50kg
8@60kg
8@70kg
5@80kg
-Very strong. Expected weaker. Ultra solid. Also deep, bar well bellow knee, mid chin level.

BSS:
-Skipped, did't want to fry my untrained pchain bc of that race on Sunday.

BENCH PRESS:
10@57,5kg ( +2,5 kg )
10@57,5kg ( +2,5 kg )
10@57,5kg ( +2,5 kg )
8@57,5kg ( +2,5 kg ) , ( -2 reps )
-Very strong.

DEAD HANG PULLUPS:
10@BW
8@BW ( -1 rep )
7@BW ( -1 rep )
7@BW ( -1 rep )
-The cost of doing those as third exercise vs prime ( first ).

SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs
-Strong.

SEATED BACK EXTENSION MACHINE:
-Skipped. Wanted to see the clear RDL effect on spine.

1028
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 27, 2019, 10:07:14 am »
I am switching workout plan. Bored of this old one, want to raise focus in running, plus it needs update with the back improvement ive had:

  • Gym days cycle will be two days. If i need to do more than two in a week then i will just redo day 1 etc
  • Bringing back the 'old' scheme for those gym days: Main leg , assistance leg, push, pull.
  • Keeping the core training
  • Goal of 3 running sessions per week, hoping for 4.

Gym day 1 :
ATG BACK SQUAT : ramp up sets of 8 until i can't do 8 super solid reps.
DB LUNGE : 3x12
BENCH PRESS : 4x10
DEAD HANG PULLUPS : 4xF
WEIGHTED CRUNCH MACHINE : 3x20
WEIGHTED BACK EXTENSION MACHINE : 3x20

Gym day 2:
ROMANIAN DEADLIFT : Ramp up ultra solid deep sets of 8 reps.
BSS : 3x12
DIPS : 4xF
DEAD HANG CHINUPS : 4xF
SLANT BENCH LEG RAISE : 3x20
45' HYPEREXTENSIONS : 3x20

8) :headbang:

So ideally it would go like
Monday : Gym day 1
Tuesday : Run
Wednesday :Gym day 2
Thursday : Run
Friday : rest? redo gym day 1? run?
Saturday : rest? redo gym day 1? run?
Sunday : rest ? run?
Monday : gym day 2
etc

Some bad news:
Thought the spring major running event ( similar to the one i did in Autumn ) was end of April, it is 14 April and the registration is over. FFUUUUUUUUUUUUUUUU
Im probably running a small 5K event this Sunday but not prepared at all for it.
So unless i find other events, it will be just a personal battle until October. FML.
Goals until end of July : 25-ish 5K at my course ( which reflects to ~23-ish race ) - sub-hour 10K  - 4'30'' 1km split.

1029
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 26, 2019, 06:54:41 am »
23 March 2019

Bodyweight@session : ~83kg  ,whaaaaat???
Soreness : lats and abs, minor
Injuries/aches : none

FRONT SQUAT:
8@20kg
8@30kg
8@40kg
5@50kg
ATG BACK SQUAT:
10@40kg
10@50kg
5@60kg
-So i tried front squats that are supposedly better for back. They were much more upright, alright, but i felt more tension in my back.
Then i decided its been long enough to try full squats again. Win, they were very solid and with no bugging/stress at all.
Alright, im back at them, will slowly and carefully progress them, but im back.

DB LUNGE:
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
-Nice, legs were dead from the big volume of squatting tryouts but still got them well.

SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand
-Strong and solid.

SEATED LATERAL RAISE MACHINE:
12@27,5kg
12@27,5kg
12@27,5kg
-Very strong, can up.

STANDING CABLE TORSO TWISTS:
15 each side @ 40lbs ( +10 lbs )
15 each side @ 40lbs ( +10 lbs )
13 each side @ 40lbs ( +10 lbs ) , ( -2 reps )
-The damn machine has 10lbs increments. Would prefer to do 35lbs. 40 was very challenging, but i did well anyway.

1030
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 22, 2019, 06:27:33 am »
21 March2019

Bodyweight@session : ~84kg , bleh
Soreness : quads and calves from running. some abs
Injuries/aches : none

DEAD HANG PULLUPS:
10@BW
9@BW
8@BW
8@BW
-Wasn't feeling it. Wanted to be stronger. Second workout without progress.

SEATED CHEST SUPPORTED ROWS:
12@45kg
12@45kg
12@45kg
-Solid, stronger than last time. But not ready to up.

DIPS:
12@BW
12@BW
11@BW
11@BW
-Same with pullups, got the reps but wasn't feeling as strong as i wanted.

TRICEPS ROPE PUSHDOWN:
12@100lbs ( + 10 lbs )
12@100lbs ( + 10 lbs )
11@100lbs ( + 10 lbs ) , ( -1 rep )
-Finally upped. Damn it got very hard @100.

SLANT BENCH LEG RAISE:
25@BW ( +2 reps )
23@BW
20@BW
-Very strong.

45 DEGREES BACK EXTENSION:
15@BW+5kg ( +5 kg ) , ( -10 reps )
15@BW+5kg ( +5 kg ) , ( -10 reps )
14@BW+5kg ( +5 kg ) , ( -6 reps )
-Woot, weighted back extensions now, spine looks strong!

Weaker than what i wanted on the core lifts. Was coming off a bad sleep and very tiring day though.

1031
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 20, 2019, 06:08:33 am »
19 March 2019

Bodyweight@session : ???
Soreness : still some quads , abs, very little chest shoulders and biceps
Injuries/aches : none

RUN 5KM @ 29m

Awesome! Again detrained, first cardio activity since ski trip ( 3 weeks ago ), only second run of the year. Wasn't even going max, it was close to max but it was consciously buffered the whole time. Even in the end that i picked up the tempo, i deliberately kept it from max. Id say it was 90%-95%.
Very happy about this, ~28 minutes was my PR when i dropped the ~25' race , so throwing an easy random 29 out of nowhere makes me optimistic about going (well) below 25 before summer.

:ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:


1032
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 19, 2019, 05:45:18 am »
18 March 2019

Bodyweight@session : ~84,5kg
Soreness : quads
Injuries/aches : none

BENCH PRESS:
10@55kg
10@55kg
10@55kg
10@55kg
-Very solid, could up, next time.

INCLINE BENCH DB FLY:
12@16kg per hand
12@16kg per hand
12@16kg per hand
-I can up here too.

SEATED DB CURL:
10 each hand @ 16kg
10 each hand @ 16kg
10 each hand @ 16kg
10 each hand @ 16kg ( +1 rep )
-Ultra hard for some reason.

SEATED EZ BAR PREACHER CURL:
12@25kg
12@25kg
12@25kg
-Best so far. Still challenging though.

SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs
-Ok.

SEATED BACK EXTENSION MACHINE:
20@125lbs
20@125lbs
20@125lbs
-Strong.

MUST.START.RUNNING.

1033
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 18, 2019, 06:56:52 am »
16 March 2019

Bodyweight@session : ~84kg
Soreness : lats and abs, minor
Injuries/aches : none

SQUAT:
10@70kg
10@70kg
10@70kg
10@70kg
-Improved but still not where it was before ski. Not happy with depth. Considering changes ( get load down, go to full squats again, maybe front squats? ).

DB LUNGE:
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
-Nice.

SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand
-Harder than last week actually.

SEATED LATERAL RAISE MACHINE:
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
-Very nice.

STANDING CABLE TORSO TWISTS:
15 each side @ 30lbs
15 each side @ 30lbs
15 each side @ 30lbs
-I think i can finally up.

1034
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 15, 2019, 07:25:02 am »
14 March2019

Bodyweight@session : ~84,5kg
Soreness : some chest and biceps
Injuries/aches : none

DEAD HANG PULLUPS:
10@BW
9@BW ( -1 rep )
8@BW
8@BW
-Weak for some reason.

SEATED CHEST SUPPORTED ROWS:
12@45kg
12@45kg
12@45kg
-Weak here too, that load was getting easy and this time it was a struggle.

DIPS:
12@BW
12@BW ( +1 rep )
11@BW ( +1 rep )
11@BW ( +1 rep )
-Strong.

TRICEPS ROPE PUSHDOWN:
12@90lbs
12@90lbs
12@90lbs
-Very strong, easiest ever here, can up.

SLANT BENCH LEG RAISE:
23@BW
23@BW ( +3 reps )
20@BW
-Very strong.

45 DEGREES BACK EXTENSION:
25@BW ( +5 reps )
25@BW ( +5 reps )
20@BW
-Very strong.

Weak back, strong triceps & core. Weird.

1035
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 13, 2019, 06:24:52 am »
12 March 2019

Bodyweight@session : ~84,5kg
Soreness : quads still fried
Injuries/aches : none

BENCH PRESS:
10@55kg
10@55kg
10@55kg
10@55kg
-Solid, back to pre-ski status.

INCLINE BENCH DB FLY:
12@16kg per hand
12@16kg per hand
12@16kg per hand
-Solid here too. But can't add, 18s seem too much. I am progressing ROM/slow execution for now.

SEATED DB CURL:
10 each hand @ 16kg
10 each hand @ 16kg
10 each hand @ 16kg
9 each hand @ 16kg
-Harder than last week.

SEATED EZ BAR PREACHER CURL:
12@25kg
12@25kg
12@25kg
-Easier than last week. But still can't up.

SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs
-Ok.

SEATED BACK EXTENSION MACHINE:
20@125lbs
20@125lbs
20@125lbs
-Ok.

Need more frequency. Need to run. Come on, step it up!!!

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