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Messages - vag

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1051
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 07, 2019, 03:59:37 am »
7 February 2019

Bodyweight@session : ~84k,5g
Soreness : destroyed biceps and abs
Injuries/aches :

DEAD HANG PULLUPS:
9@BW
9@BW ( +1 rep )
8@BW ( +1 rep )
7@BW
-Sabotaged by sore abs.

SEATED CHEST SUPPORTED ROWS:
12@45kg ( +5 kg )
12@45kg ( +5 kg )
11@45kg ( +5 kg ) ,  ( -1 rep )
-Sabotaged by sore biceps.

DIPS:
10@BW ( +1 rep )
9@BW
9@BW
8@BW
-Arms got tired in the end.

TRICEPS ROPE PUSHDOWN:
12@90lbs
12@90lbs
11@90lbs ( -1 rep )
-Sabotaged by sore abs.

SLANT BENCH LEG RAISE:
20@BW
20@BW
20@BW ( +2 reps )
-Weirdly, sore abs didnt affect those, very strong, WTF!

45 DEGREES BACK EXTENSION:
20@BW ( +2 reps )
17@BW ( +2 reps )
16@BW ( +1 rep )
-Strong.

1052
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 05, 2019, 04:04:52 am »
^Thanks andrew!
Been a rough work & life week again, lets see if i can bounce back strong.

4 February 2019

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

BENCH PRESS:
10@55kg ( +2,5 kg )
10@55kg ( +2,5 kg )
9@55kg ( +2,5 kg ) , ( -1 rep )
8@55kg ( +2,5 kg ) , ( -2 reps )
-Very strong despite missing a few reps, it was 2nd time in a row adding weight.

INCLINE BENCH DB FLY:
12@14kg per hand
12@14kg per hand
12@14kg per hand
-Strong, wide, solid. 16s seem too heavy in my mind though, might do 1 more time 14s

SEATED DB CURL:
10 each hand @ 14kg
10 each hand @ 14kg
10 each hand @ 14kg
10 each hand @ 14kg
-Stronger this time. Probably upping to 16s next time.

SEATED EZ BAR PREACHER CURL:
12@25kg
12@25kg
12@25kg
-2nd time at this weight, getting the reps but barely, can't up.

SEATED CRUNCHES MACHINE:
20@95lbs ( +15 lbs )
20@95lbs ( +15 lbs )
20@95lbs ( +15 lbs )
-Third time in a row adding 15lbs. Now it got really hard, can't up.

SEATED BACK EXTENSION MACHINE:
20@110lbs ( +15 lbs )
20@110lbs ( +15 lbs )
20@110lbs ( +15 lbs )
-Got a little difficult finally but just a little, will up again next time.

1053
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 05, 2019, 03:51:53 am »
Yesssss, finally, i was waiting for this but didn't want to spam the journal, as i was sure you have it in mind all the time. Amazing to be back up there man, what a damn beast and motivation you are!!!!!!

1054
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 01, 2019, 05:55:41 am »
31 January 2019

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

SQUAT:
10@55kg ( +2,5 kg )
10@55kg ( +2,5 kg )
10@55kg ( +2,5 kg )
10@55kg ( +2,5 kg )

DB LUNGE:
8 each leg @ 14kg each hand ( +2 kg per hand )
8 each leg @ 14kg each hand ( +2 kg per hand )
8 each leg @ 14kg each hand ( +2 kg per hand )

SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand ( +2 kg per hand )
10@18kg each hand ( +2 kg per hand )
10@18kg each hand ( +2 kg per hand )
10@18kg each hand ( +2 kg per hand )

SEATED LATERAL RAISE MACHINE:
12@22,5kg ( +2,5kg )
12@22,5kg ( +2,5kg )
12@22,5kg ( +2,5kg )

STANDING CABLE TORSO TWISTS:
18 each side @ 35lbs ( +3 reps per side )
18 each side @ 35lbs ( +3 reps per side )
15 each side @ 35lbs

Very strong everywhere. Getting 'aware' that my back is strong now. Feeling more and more confident day by day to let power flow through it, not sure i am describing it right, hope you get it.
Still, gonna stick with the plan, although the temptation to try more intense thing is growing huge. Doing this thing  im doing 3 more weeks, then i go skiing, then i re-eavaluate.

1055
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 01, 2019, 05:38:17 am »
Wait , you are now repping 140kg box squats? When did that happen? That is amazing progress!!!  :headbang: :highfive: :ibsquatting:

1056
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 29, 2019, 05:25:35 am »
28 January 2019

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

DEAD HANG PULLUPS:
9@BW ( +1 rep )
8@BW
7@BW
7@BW
-Felt strong but sore abs and biceps sabotaged me.

SEATED CHEST SUPPORTED ROWS:
12@40kg ( +5 kg )
12@40kg ( +5 kg )
12@40kg ( +5 kg )
-It is getting difficult. Still very solid, will up again next week.

DIPS:
9@BW
9@BW ( +1 rep )
9@BW ( +1 rep )
8@BW
-Could have done 10 at first set.

TRICEPS ROPE PUSHDOWN:
12@90lbs
12@90lbs
12@90lbs ( +1 rep )
-Got all reps but can't up yet.

SLANT BENCH LEG RAISE:
20@BW
20@BW ( +2 reps )
18@BW ( +3 reps )

45 DEGREES BACK EXTENSION:
18@BW ( +3 reps )
15@BW
15@BW

Progress train continues.

1057
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 28, 2019, 04:56:37 am »
26 January 2019

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

BENCH PRESS:
10@52,5kg ( +2,5 kg )
10@52,5kg ( +2,5 kg )
10@52,5kg ( +2,5 kg )
10@52,5kg ( +2,5 kg )
-Very solid despite increasing weight.

INCLINE BENCH DB FLY:
12@14kg per hand ( +2 kg per hand )
12@14kg per hand ( +2 kg per hand )
12@14kg per hand ( +2 kg per hand )
-Very strong here too, expected them harder.

SEATED DB CURL:
10 each hand @ 14kg
10 each hand @ 14kg
10 each hand @ 14kg
10 each hand @ 14kg
-This one is a killer, can't add weight, first two sets are easy but third and forth end with hard grinders.

SEATED EZ BAR PREACHER CURL:
12@25kg ( +2,5 kg )
12@25kg ( +2,5 kg )
12@25kg ( +2,5 kg )
-Got all reps despite upping but it was hard, staying at this weight.

SEATED CRUNCHES MACHINE:
20@80lbs ( +15 lbs )
20@80lbs ( +15 lbs )
20@80lbs ( +15 lbs )
-Starting to get difficult at this weight.

SEATED BACK EXTENSION MACHINE:
20@95lbs ( +15 lbs )
20@95lbs ( +15 lbs )
20@95lbs ( +15 lbs )
-Still easy.

Strong day again. That was Saturday evening. Abs and biceps got pretty sore next day.

1058
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 25, 2019, 04:30:37 am »
24 January 2019

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

SQUAT:
10@52,5kg ( +2,5 kg )
10@52,5kg ( +2,5 kg )
10@52,5kg ( +2,5 kg )
10@52,5kg ( +2,5 kg )
-Back to oly shoes. So much more solid!

DB LUNGE:
8 each leg @ 12kg each hand
8 each leg @ 12kg each hand
8 each leg @ 12kg each hand
-Should have upped.

SEATED NEUTRAL GRIP DB OHP:
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
-Wow, big progress here. Deeper, easier, soooo much stronger.

SEATED LATERAL RAISE MACHINE:
12@20kg
12@20kg
12@20kg ( +2 reps )

STANDING CABLE TORSO TWISTS:
15 each side @ 35lbs
15 each side @ 35lbs
15 each side @ 35lbs
-Still working on form at those. I think this time i got them better, felt i was isolating core and hands didn't help much.

1059
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 24, 2019, 05:13:03 am »
23 January 2019

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

TREADMILL:
30 minutes , ~4.25km ( +50m)
-Tons of sweat. Kept 9kmh for 13 minutes. Finished with 2 last minutes @11kmh. There is a lot of room for more intensity but i insist on upping it slowly.
Also, i hate treadmill with passion, it is so boring and unnatural and restrictive. Can't wait for the weather to get better to go out and actually run.

ELBOW SUPPORTED TUCK ALTERNATING LEG RAISES ( LEFT-STRAIGHT-RIGHT):
24@BW ( +3 reps )
21@BW ( +3 reps )
21@BW ( +3 reps )
-Very nice!

CONTRALATERAL SUPERMAN:
20@BW
20@BW
20@BW
-Won't up reps anytime soon here, i am progressing how much i lift leg/hand and how much i pause on top.

1060
Progress Journals & Experimental Routines / Re: acole14's journal
« on: January 24, 2019, 05:01:49 am »
Very true. milestones keep motivation up like nothing else. In the past I used the ski trip i always do end of February for a squat benchmark and the end of 'training season' before summer holiday for RVJ benchmark. Adding races to this helps, my 'big' races are 2 per year for now, October and April. So i have my major milestones at February, April, July, October. Almost quarterly, works good! :D

1061
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 23, 2019, 06:11:17 am »
22 January 2019

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

DEAD HANG PULLUPS:
8@BW
8@BW ( +1 rep )
7@BW ( +1 rep )
7@BW ( +1 rep )

SEATED CHEST SUPPORTED ROWS:
12@35kg ( +5 kg )
12@35kg ( +5 kg )
12@35kg ( +5 kg )

DIPS:
9@BW ( +1 rep )
8@BW ( +1 rep )
8@BW ( +1 rep )
8@BW ( +1 rep )

TRICEPS ROPE PUSHDOWN:
12@90lbs
12@90lbs ( +2 reps )
11@90lbs ( +2 reps )

SLANT BENCH LEG RAISE:
20@BW ( +2 reps )
18@BW ( +3 reps )
15@BW

45 DEGREES BACK EXTENSION:
15@BW
15@BW  ( +1 rep )
15@BW  ( +1 rep )

Much stronger everywhere. Loving it.

1062
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 21, 2019, 05:29:48 am »
18 January 2019

Bodyweight@session : ~84kg
Soreness : abs & legs
Injuries/aches : none

BENCH PRESS:
10@50kg
10@50kg
10@50kg ( +1 rep )
10@50kg ( +1 rep )

INCLINE BENCH DB FLY:
12@12kg per hand
12@12kg per hand
12@12kg per hand

SEATED DB CURL:
10 each hand @ 14kg
10 each hand @ 14kg
10 each hand @ 14kg ( +2 reps )
10 each hand @ 14kg ( +2 reps )

SEATED EZ BAR PREACHER CURL:
12@22,5kg
12@22,5kg ( +2 reps )
12@22,5kg ( +2 reps )

SEATED CRUNCHES MACHINE:
20@65lbs ( +15 lbs )
20@65lbs ( +15 lbs )
20@65lbs ( +15 lbs )

SEATED BACK EXTENSION MACHINE:
20@80lbs ( +15 lbs )
20@80lbs ( +15 lbs )
20@80lbs ( +15 lbs )

Good progress everywhere!

1063
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 18, 2019, 06:20:44 am »
Thanks for the insight maxent. I still don't dig the resistance thing. I mean I understand it and it makes sense, but it is different type of resistance. You can't make up wind resistance on your torso by increasing incline. You are no longer running, you are doing hill run, actually changing the sport you are doing to keep the needed effort over a given time with a given speed the same. On the other hand maybe 1% is too little to change the mechanics so it's just accurate. Not to mention i shouldn't argue about that since the actual running i do outside has more intense uphill-downhill sections. Anyway, i use the treadmill just to get some cardio in while the weather is bad, it is not actually running training, plus my speed is currently way below the threshold that would make wind resistance accountable, so it doesn't really matter, discussion is academic :)

17 January 2019

Bodyweight@session : forgot to check
Soreness : destroyed legs. quads hamstrings glutes, calves, everything.
Injuries/aches : none, glute bugging diminished very fast

TREADMILL:
30 minutes , ~4.2km ( +450m)
-Felt much worse that Tuesday. Probably because destroyed legs? Breaths were worse too. However i upped intensity, now included 5 mins @10kmh ( previous time it was 9 ).

ELBOW SUPPORTED TUCK ALTERNATING LEG RAISES ( LEFT-STRAIGHT-RIGHT):
21@BW ( +3 reps )
18@BW
18@BW( +3 reps )
-Nice progress!

CONTRALATERAL SUPERMAN:
20@BW
20@BW
20@BW
-Same reps but added a small pause at the top.

1064
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 17, 2019, 08:23:39 am »
^^^ Yeah, my old-school version was something about that 1% forcing the 'right mechanics' or a similar crap. I understand the wind resistance but i am not reaching those speeds on treadmill any time soon and i prefer the normal straight running mechanics even if i go faster than i would out there, so bye bye 1%.


16 January 2019

Bodyweight@session : ~84kg
Soreness : very sore legs. mostly VMOs and abductors, then quads and glutes. Also lats and abs
Injuries/aches : none

SQUAT:
10@50kg ( +30 kg )
10@50kg ( +20 kg )
10@50kg ( +10 kg )
10@50kg
-Very nice. No back stress at all again. Keeping it ultra tight though.

DB LUNGE:
8 each leg @ 12kg each hand ( +2 kg per hand )
8 each leg @ 12kg each hand ( +2 kg per hand )
8 each leg @ 12kg each hand ( +2 kg per hand )
-Nice.

SEATED NEUTRAL GRIP DB OHP:
10@14kg each hand ( +2 kg per hand )
10@14kg each hand ( +2 kg per hand )
10@14kg each hand ( +2 kg per hand )
10@14kg each hand ( +2 kg per hand )
-Still kinda easy

SEATED LATERAL RAISE MACHINE:
12@20kg ( +10 kg )
12@20kg ( +5 kg )
10@20kg

STANDING CABLE TORSO TWISTS:
15 each side @ 35lbs ( + 3 reps per side )
15 each side @ 35lbs ( + 3 reps per side )
15 each side @ 35lbs ( + 3 reps per side )

Generally i feel that subconsciously i keep my back very tight, to protect it. That causes all other muscles to work more. I am not sure if that is good or bad though.
I have this pain on my left glute now, feels like a light strain. It started sometime previous week, went away, now that i run and redid lunges it aggravated. I am having some thoughts/fears that it may the be the spinal disc again, maybe it is herniating to the left side messing with some nerves. But i have no back pain at all, it has to be muscular. What i am saying is that the spine thing, even as a background or a subliminal thought is affecting my current training. Hope it doesn't screw it.

Bonus, squat form/depth pic. Happy with back posture/tightness. Happy with depth. Forward lean could be less but you know my body metrics, long legs with short torso don't help. Not happy with heels off the ground. I am replacing sneakers with o-lift shoes next time, that will help fix the not-happy points.



1065
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 16, 2019, 05:39:30 am »
15 January 2019

Bodyweight@session : ~84,5kg
Soreness : lats, traps, some triceps, core ( mostly abs and some back )
Injuries/aches : none

TREADMILL:
30 minutes @ 1% incline , 3.75km

ELBOW SUPPORTED TUCK LEG RAISES:
18@BW
18@BW
15@BW
-Was doing those alternating, 1 left , 1 straight, 1 right.

CONTRALATERAL SUPERMAN:
20@BW
20@BW
20@BW
-This is a very nice one, enjoyed it.

First running/athletic activity since back injury!!!  :headbang: :headbang: :headbang:
Was playing around with speed, checking my condition, this was more like a testing session that a running one. I got up to 9kmh which i maintained for 5 minutes easy. Was good for more speed and more pushing duration but decided to keep it easy and see how it feels next day, no rush to push.
Generally i was delighted to find my cardiovascular and muscular system in much better running shape than what i was afraid after this long off.
Even more delighted for not having even the slightest bugging on back or anything when i was running and next day that i am logging now. Very confident to go out and run normally again right away but the weather ain't good ( at nights that i run now it is around 0 celsium / 35 Farenheit plus some strong winds ), so gonna stick with treadmill for a while i guess.

BTW, what is your view on this 1% incline thing? I remember it was supposed to be more natural and you should always run like that and never at 0 incline. Is that valid or is it one of those old deprecated gym myths?

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