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Messages - AGC

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1036
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 10, 2012, 07:51:39 am »
Quote from: seifullaah73 on October 10, 2012, 07:00:24 am
Quote from: vag on October 10, 2012, 05:36:12 am
Quote from: acole14 on October 09, 2012, 10:12:27 pm
Yeah I know...I just think he's in need of some serious guidance atm, but hopefully he's on the way now.

No doubt, i wasn't suggesting you or anyone to not help him, on the contrary. I was just irritated by his persistance to post in adarq's journal and then in here.

Yet you are the one who is bothered not adarq, not acole14
why? you jealous?

Irritated by my persistence to learn? shows who actually want others to progress and who don't
 :uhhhfacepalm:


Last bit of advice for seifullaah: re-read what vag said and consider changing your post...

Gym:

Foam roll warmup

Activation: TKEs, glute activation by doing some bar reps and really squeezing them hard at the top

Squat: warmup, 1x6@110kgs, 1x6@135kgs (+5kgs on last time), 1x5@110kgs

RDL: 3x10@60kgs

Leg curl: 1x10@30kg, 1x10@50kgs, 1x10@60kgs

Squats were really good today, got some good depth and the prior glute activation really had the bar flying up. Seems like my strength on full squats has improved a bit, which is going to plan...haven't decided exactly where I should be aiming for 3x3, 1x6 weights, but I'll see where I'm at in a couple of weeks.

RDLs were piss-weak but it's all I can grip at the moment with my finger (I couldn't find any grips either). But I got a good burn anyway from them + leg curls.

1037
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 09, 2012, 10:12:27 pm »
Quote from: vag on October 09, 2012, 08:45:32 am
Man , take this discussion to your journal or to a new thread!
No offence, but you are destroying one of the most interesting/hardworking/beasty journals on the forum.


Haha thanks vag, appreciate the kind words (even though I don't think my journal is that interesting compared to some others).


Quote from: LBSS on October 09, 2012, 07:45:51 pm
and yet you still respond...you're forgetting the first step of the debug system:



Yeah I know...I just think he's in need of some serious guidance atm, but hopefully he's on the way now.

1038
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 09, 2012, 07:15:32 pm »
Quote from: seifullaah73 on October 09, 2012, 08:35:40 am
When i was testing my max rep i got to 40kg, i didn't get chance to try 50kg, but after the 40kg, just straight after my hammies were super sore as well as my quads so i don't think it is DOMS, is it. I got to train today, which was quite good.

Right, DOMS is when you feel sore 24-48hrs after. You're probably not used to the rush of lactic acid that accumulates when you do a very heavy max rep. Now don't take this the wrong way, but I know 55kg girls who could squat 40kgs, so atm you are VERY weak for a sprinter. But that is a good thing! You have lots of room to improve, and you can improve quickly if you train consistently and eat enough protein/clean carbs/fats.

But yes, as vag has said, post your questions in your own journal and I'll keep an eye on it. I don't mind helping but these huge posts should be in your journal for your own reference.

1039
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 09, 2012, 07:05:11 pm »
Quote from: Mutumbo000 on October 09, 2012, 01:02:00 am
Yeh fkn hell seifullaah stop being a fkn pussy/troll and actually do some work instead of just making a million posts talking about it :pissed:

*sorry for the hijack acole

Lol not at all mate, it probably needed to be said.

1040
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 09, 2012, 06:28:06 pm »
Quote from: LBSS on October 09, 2012, 12:15:00 pm
mmmmmmkay so here goes. based on earlier with some modifications to keep exercises in order from faster-->slower. my only doubt is about the speed-ish day being right after the heavy legs day. but that's more or less how acole had it set up. thoughts?

Quote
DAY 1: Gym - heavy legs (mainly quads, glutes)
- DLRVJ x5-15 depending on feeling
- Squats 3x3 @85% OR 2x3 MSEM @ 90-95%
- BSS 3x8
- Hip thrust 3x10
- Calf raise 3x20
- Core, UB superset/circuit as I've been doing them

DAY 2: Speed-ish
- ME sprints 3-6x30-50m (OR 6-10x10-15m if done indoors)
- DL bounds 3x8
- LL/RR bounds very submax 5x8-10
- low-volume interval sprints (OR jump rope if done indoors)

DAY 3: Rest OR optional Cardio
- light jump rope/foam roll/stretch
OR
- medium-volume interval sprints/foam roll/stretch

DAY 4: Gym (explosive exercises/hamstrings)
- DLRVJ x5-15 depending on feeling
- Depth jumps 3-4x4-6
- Jump squats 2x3 @ 20-30%
- squat MSEM 1 x 6 @ 80-85%, strong focus on speed
- RDL/GHR 3x8 (start really light, this is going to murder me at first)
- Core, UB superset/circuit as I've been doing them

DAY 5: Jumps
- 6+ of each jump (DLRVJ, SLRVJ, SVJ)

DAY 6: Rest OR optional Cardio
- light jump rope/foam roll/stretch
OR
- medium-volume interval sprints/foam roll/stretch

DAY 7: Jumps
- 6+ of each jump (more effort than Fri)

Yeah, I mean, the way I was doing it wasn't perfect by any means. Maybe next time when my strength base has built up more I will change it around to a more optimal setup. You probably could switch the speed-heavy legs Mon Tues around as you say. The only real reason I put it that way was that I had basketball on Tuesday nights, and rather than be fatigued from heavy weights a few hours before, I thought it might be better to have a night's recovery from weights, then do the light speed stuff the next morning before work, eat relatively big after and be prepped for ball later that night.

I also kind of liked the alternating jumps-weight-jumps/speed (Sun-Mon-Tues) aspect; I don't know why. Just felt like a intense, varied series of exercises, all of which got my brain/CNS screaming at my body (in lots of different voices): YOU MUST JUMP HIGHER! Again, no real training theory behind it (at least, not that I've read before, maybe I did a few good things by accident but it was more experimental than anything).

For the structure I basically just listed all my weakness and the exercises I needed to improve them, then tried to sort them into sessions, and fitted the sessions around my working week and court availability as best as I could. You could probably do the same, keep the exercises you listed but just fiddle around with the exact timings and rest periods.

The key for me I think was just devoting two days to just jumps practice, and putting them one after another. I was always buzzing for the second session because the previous sessions was fresh in my mind, and I could more actively reinforce the technique cues I was working on.

1041
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 09, 2012, 12:56:09 am »
Quote from: LBSS on October 08, 2012, 01:42:43 pm
BW = ???
SORENESS = none
ACHES/INJURIES = left hamstring at outside of knee, left VMO
FATIGUE = low

- warm up

- DLRVJ x 7
fuck. no speed except one or two and even those sucked.

- squat 355 x 1, 365 x 0
did not have the volume in me today, not enough food this weekend or wrong time of day or something. left quad was bugging but not bothering me during squats so i decided to try for a PR. i think 355 is a PR tie. annoyed to fail on 365, i feel like i should be able to get it just based on weight gain, but i plain didn't have it. still, for a day when i felt kind of shitty, a PR tie isn't bad.

- stretch

have to get my shit together and go watch the ORIOLES IN THE FUCKING PLAYOFFS FOR THE FIRST TIME SINCE I WAS NINE! LET'S GO BABY!

got my tickets a couple of weeks ago. cannot wait.

If the site had upvotes still I would have voted this post up, nice squat. Did you ever decide to try the program I was doing for awhile, or the one T0ddday suggested for you? I remember you saying you wanted to get your squat up before changing, is it high enough yet? You're basically at 2xBW with that effort.

1042
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 09, 2012, 12:41:50 am »
Quote from: seifullaah73 on October 08, 2012, 07:47:45 am
Hi

Thanks for the tip, i was wondering when i was going to get in the high intensity stuff, but now you have told me.

Yes, i just went to the gym testing my max rep and i am sore as hell, so i am def going to remove the monday workout. i thought since it is low intensity, it shouldn't be sore.

no i can't do gym after 6pm, it will be too late. Also i have to walk 20 min to gym and 20 min back.

I will try and do this

monday: rest
tuesay: club training
wednesday: rest
thursday:  club training
friday:  weight training ( lower intensity )
saturday: rest
sunday: tempo work + weight training ( moderate intensity )

ok i can't start this week as i am sore, but i can do the friday you posted, if i wake up at 6:30, get ready, leave at 7:30, get to gym at 8 am, do my workout until 9:40 go to uni start my lecture at 10am and uni finishes at 6pm, if it was summer i would have been able to do it at 6pm.

What do you mean, you can't start this week because you are sore? Like an actual joint or muscle injury, or just delayed onset muscle soreness (DOMS), i.e. regular fucking soreness from weights? If it's the latter, you really just have to man up and push through it, it's actually better for getting rid of it that way. If you're getting DOMS from regular sessions (i.e. not massive volume sessions), then you need to eat more and drink more water, stretch, foam roll etc.

Quote from: seifullaah73 on October 08, 2012, 07:47:45 am

i am currently doing pull ups, which is difficult for me as they utilize wide grip, i was able to only reach at 6 reps, which is bad, should i do chin ups as well.
or is pull ups and dips enough.

thanks

Again, you really don't have to worry, you can alternate between them, superset them (do a set of chins then a set of pulls), or just focus on one. 6 reps is good to start, just try and steadily improve week-by-week.

1043
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 08, 2012, 06:16:17 am »
Gym:

Foam roll/stretch

Activation exercises: glute bridges, TKEs

Squat: warmup, 1x6@70kgs, 3x1@120kgs, 1x3@152.5kgs (+2.5kgs on last time), 1x1@120kgs

BB Calf raise: 2x20@120kgs \\ Seated calf: 1x20@15kgs, 1x20@40kgs, 1x20@65kgs, 1x20@75kgs

Back extension: 1x20@BW, 2x10@10kgs \\ Leg curls: 3x20@random weight

BW (gotta remember to check!): 83.1kgs

Heavy squat felt a bit better than last time with less weight.

1044
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 08, 2012, 06:04:10 am »
Quote from: seifullaah73 on October 05, 2012, 12:03:04 pm
Hi

Thanks for your help.

I'm going to have to change the schedule you outlined for me. Because on friday i am packed till 6pm so will have to make that rest day.

This is what i have. Lower intensity before track training.

monday: weight training ( lower intensity )
tuesay: club training
wednesday: rest
thursday:  club training
friday:  rest
saturday: tempo work + weight training ( moderate intensity )
sunday: speed endurance + tempo (hill sprints, large reps of short distance sprints) only if i am not sore from yesterday

Couldn't even last a week without changing it could you lol. Seriously though, you can't just go to the gym after 6PM? Seems crazy to change your whole schedule just because you're busy on one day.

If you have to change it just do it on Saturday, and leave the rest as it was. You want to be fresh for your Tuesday track session, you don't want to have three straight days of exercise beforehand.

Another thing on intensity, I should have noted that you want to eventually have some high intensity lifting sessions. As a sprinter, you need to move a lot of weight quickly, so weight training should be more low rep heavier weight range eventually. Eventually though, not now - once you've been doing weights for a few months and your times are starting to plateau, then you could throw in a few weeks of high intensity stuff.

Quote from: seifullaah73 on October 05, 2012, 12:03:04 pm

don't want too much rest days.
what do you think?

thanks

Yes you do. One thing you need to drill into your head is that right now you are still a beginner/novice level sprinter. If you do the track sessions, get stronger in the key lifts (squat, DL, calf raise variant, chins, dips, bench etc), rest and recover well, and eat right, you can make a lot of gains right now. You don't need to do much more at the moment.

But above all else, please stop the over-analysing of every training plan you make. Have you actually done much over the last few months apart from constantly making and changing training plans? It's more important to just get out there and train, and adapt as you go. Don't obsess over all the fine details.

1045
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 05, 2012, 12:19:19 am »
Gym:

Foam roll warmup/stretch

Activation: glute bridges, TKEs

Squat: warmup, 4x10@110kgs (+5kgs from last time)

Seated calf raise: 1x20@25kgs, 1x25@50kgs, 1x20@70kgs, 1x20@50kgs, 1x20@25kgs

Leg curl: 1x15@25kgs, 2x12-14@32kgs

This was really hard today, but felt good to get the squats done. Squatting with high bar and wide stance really kills the hams and glutes after 4 sets of 10, my legs are toast right now.

I think the best cue for me to get the proper depth on these squats is to focus on getting the calves and hamstrings to touch. I find when I try to achieve that position without thinking too much, my form is automatically better than when I'm actively thinking "break at hips, knees out, back straight, squeeze glutes" etc.

1046
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 04, 2012, 01:26:46 am »
Quote from: Mutumbo000 on October 04, 2012, 12:52:18 am
Quote from: acole14 on October 03, 2012, 06:39:41 pm
Quote from: Mutumbo000 on October 03, 2012, 10:21:44 am
Did your team end up winning the grand final?

Haha no, to add insult to injury we lost by 6 points (which is generally what I'd score in an average game off the bench). So that sucked as well.

Damn that sucks. Losing grand finals is hell disappointing. Hope your finger gets better soon!

Thanks mate,yeah it was disappointing alright. We've lost to this team 4 straight times by only 16 points total (last few were 3,4 and 3), we thought we had them this time.

1047
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 03, 2012, 10:39:22 pm »
Quote from: seifullaah73 on October 03, 2012, 07:12:02 am
take carbs you mean eat things like either fruits, bread, rice, chocolate
i.e. toast with chocolate spread and some fruits.

would a fruit smoothie be considered a carb i.e. egg, banana, milk, etc smoothie


Lol...you need to read up on basic nutrition.

Quote from: seifullaah73 on October 03, 2012, 07:12:02 am

the high, low, moderate intensity would not apply to pull ups and dips as i have to try and get a total of 50 reps unless you want me to add weights and hold it between my legs.


Do whatever you want, but intensity certainly applies to pullups and dips as it does to any exercise.

Quote from: seifullaah73 on October 03, 2012, 07:12:02 am

also i forgot to mention after speed workout, only 10-15 minutes before starting weights is a good idea or would i need a log rest.
as the gym is 30 min from where i live i don't want to go there for speed training, come back then go back for weight time will run out a lot quicker.
thanks, can't wait to get started.


30 minutes would be OK, wouldn't want to take too much longer between track and weights if you're going to do them together.

Quote from: seifullaah73 on October 03, 2012, 01:39:33 pm
There is a big problem i am so stressed. I went to join a gym, but i had to be a member, so i did then they said you have to go to an induction gym speech, i wanted to do it as soon as possible but didn't have a timetable with me so i chose 9:30 am, also booked a arena to practice bball for a trial coming up at 9:30am. I come home and check my timetable i see that i have a lecture at 10:00 am.

this means gym induction thingy = 9:30am 20 min, 9:50, it takes 20 min to jog and walk back to the uni, which is going to be tough with only 10 mins.
so i can't use bball court for practice  :pissed:.

No gym today so i drank protein shake at home.
ate a banana.

that's about it.


Yeah...I'm happy to answer your many questions but I don't care about every little detail in your life, save them for your journal.

Quote from: seifullaah73 on October 03, 2012, 01:39:33 pm

now about the speed workout. the coach was not a proper coach just someone who is good at the short distances.

The track was 40m, 1 lane, not flat so we had to do it on grass.

we did warm up big jog around a big field with obstacles at some point.

we did, high knee skip drills, butt kicks, straight leg pulls down or paw down i don't know what its called its like marching but in a slow moving way pushing the ground back. then 3 cones placed on the floor, run to first, run back, run to second, back and then to third and back, we did step overs, i call them karaoke, no raptor its not singing.

then we had to slow jog to first cone, accelerate to second cone and then sprint to the last we did this 4 times.
That's about it.

they didn't do training at the track, which is somewhere else. Also they don't do actuall specific training just a lot of drills and thats it we're done. but they sometimes go to the local track don't know when.

now the second part of the bad news, the uni club trains only on wednesdays and i will have to join the athletics club, which the uni will pay the fees for. they have top quality sprint coaching, well that's what they said, its on tuesdays and thursdays 6PM!  :o. the clubs training is separate from the uni's training, well its not really training just speed drills.

So how can i change the routine below with what i mentioned above.

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity ) - not really training just a long distance run, not for me.

any help please?
 :huh:

Thanks


So training's on Tuesday and Thursday? Well here's an idea...train on Tuesday and Thursday! Then fit the other things around those as they will be your most important sessions. Rest the day before (Mon and Wed) or you could do light UB weights if you have to do something.

monday: rest
tuesay: club training
wednesday: rest
thursday:  club training
friday:  weight training ( lower intensity )
saturday: rest
sunday: tempo work + weight training ( moderate intensity )

I know what you are gonna say: "There's not enough speed work/speed endurance work/sled dragging sessions etc.". Trust me, this is PLENTY for you right now. I'm sure you will do a mix of stuff in your track sessions which you can really go hard in if you rest up the day before.

1048
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 03, 2012, 06:39:41 pm »
Quote from: Mutumbo000 on October 03, 2012, 10:21:44 am
Did your team end up winning the grand final?

Haha no, to add insult to injury we lost by 6 points (which is generally what I'd score in an average game off the bench). So that sucked as well.

1049
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 03, 2012, 06:50:38 am »
Quote from: seifullaah73 on October 03, 2012, 05:25:42 am
First of all, thank you soo much for your help as well t0ddday.

That's an interesting one, calf raises while doing squats, its really helpful and am understanding what you wrote.

i have track today so will get 30m, 60m and 100m timed. then work on that

since i am doing it during uni, is it ok if i did weight training i.e. morning then speed workout in afternoon or is it more efficient the way it is mentioned speed then weight. If i do miss the speed training a few weeks from now there will be a clash with my lecture, so i will miss the speed training, do i do hill sprints then?

should i take protein shake after speed workout or can i wait until i have finished all the speed and weight then take a protein shake 2 scoops as a post workout shake.

would basketball hinder my performance, if i chose to join a basketball team
thanks again

I meant to say calf raises straight after squats using the bar with the same or increased weight, but you could superset them with squats if you wanted. Doesn't really matter so long as it isn't hindering your squat form.

It is probably better to do weights after your speed track workout - try and do this but if it isn't possible, make sure you go early to the gym and eat well after it. You could do hill sprints instead of a speed workout - something like 3 sets of 3x30m hill sprints at max effort (provided the hill is steep enough, you'd want about a 15-20% gradient).

You can take protein after the speed workout, after the weights, or take a scoop after each - this is where you have to experiment and see what works best for you in terms of getting the session done effectively and not feeling tired or drained. Make sure you have some carbs between each though obviously.

Yes, basketball will most likely hinder your performance.

1050
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 03, 2012, 05:12:14 am »
Played in the grand final for our division last night...and 5 mins into the second half I drove, got fouled and the ball bounced and hit my middle finger and malleted it AGAIN. Couldn't believe it. I was trying hard to play under control to avoid hurting myself...and I get another freak mallet finger injury.

 :pissed: :pissed: :pissed:   FUCK  :pissed: :pissed: :pissed:

Anyway I grabbed it and straightened it immediately, subbed out for the game and got it splinted and taped. It hasn't been bent since it happened which is key to the tendon healing fast. I'm pretty expert in dealing with this from last time so hopefully it won't affect me too much. It won't stop me squatting which is the most important thing, and I still have the splint I used last time which is really easy to use.

It might be a blessing in disguise because I really needed to sit out basketball for a few weeks to get my patellar tendonitis under control, and now I'm forced to sit out for at least 4wks, which is good. Knees haven't been bothering me since I stopped ME jumps and bounds, except the morning after ball where they might be a bit stiff, but mostly they've been good. Hopefully this little break will see it in the rear view mirror.

Some exercises I won't be able to do though, which sucks. RDLs, some upper body exercises like bench, some core exercises, and all O-lifts are going to be out for awhile. I can still do squats, calf raises, leg curls and hyperextensions/GHRs if I decide to keep doing them, so I will be really pushing those for about a month I guess. I could maybe do light cleans and KB swings...

Gym:

Foam roll warmup

Glute activation: glute bridges same as usual

Squat (Full ATG): warmup, 1x4@70kgs, 1x3@110kgs, 1x6@130kgs, 1x6@110kgs

BB Calf raise: 2x20@110kgs \\ Seated calf: 1x20@35kgs, 1x20@45kgs, 2x20@55kgs

1x6 Squat felt really easy today, the bar was flying up and getting good depth. I've done more weight on my squat but I'm getting deeper on these, probably from increased flexibility. Before when I did what I considered "full" squats I was just dipping below parallel, now I'm really getting the calves to fully touch the hamstrings and then bouncing out of the hole.

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