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Messages - vag

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1081
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 23, 2018, 10:53:12 am »
22 November 2018

Bodyweight@session : ???
Soreness : VMOs, quads, hamstrings, glutes , shoulders and traps, all minor
Injuries/aches : none

1½ hours full court basketball.
Game was very uptempo this time. Gassed out at some point but generally endurance was improved, being able to keep the uptempo much more than expected.
Speed and quickness felt improved. Vert was the same.
Strength feels very good though, like it is improving every time. Maybe its just in my mind, but still im loving it, haha

1082
Bios / Re: Animals
« on: November 23, 2018, 10:23:19 am »
Quote from: LBSS on November 23, 2018, 04:01:41 am
the youtube embed button is missing so here's a link

Its missing here too for ages, you can use any other button and change the text in the brakets to youtube , e.g. use the Insert image buttong and replace img--->youtube in start and end brackets.

<a href="http://www.youtube.com/watch?v=rudrRT0s7_0" target="_blank">http://www.youtube.com/watch?v=rudrRT0s7_0</a>

But most important....

 :headbang: :headbang: :headbang: :headbang: :headbang: :headbang:
 :highfive: :highfive: :highfive: :highfive: :highfive: :highfive:
 :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat:
 :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:

 :lololol: :lololol: :lololol: :lololol: :lololol: :lololol:

1083
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 22, 2018, 04:07:53 am »
21 November 2018

Bodyweight@session : ~86kg
Soreness : destroyed legs. quads, hamstrings, abductors, glutes. some chest and lats too
Injuries/aches : none

HANG POWER CLEAN:
10@20kg
5@30kg
5@40kg
5@45kg
5@50kg
5@55kg
3@60kg
2@65kg
0@70kg
0@70kg
3@60kg ( extra set )
5@55kg ( -1 rep )
7@50kg ( -2 reps )
-Missed last week so rusty. PR attempt was not close so didnt do 2nd. Added extra dropset @60 though. Overall good.

BICEPS Z-BAR CURLS:
10@32,5kg
10@32,5kg
10@32,5kg
10@32,5kg ( +1 rep )

TRICEPS ROPE PUSH DOWNS:
10@120lbs ( +10 lbs )
10@120lbs ( +10 lbs )
10@120lbs ( +1 rep )
9@120lbs ( +1 rep )

STATIONARY BIKE:
20 mins: 9km / 140kcal worth.


1084
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 20, 2018, 06:16:11 am »
19 November 2018

Bodyweight@session : ~86,25kg
Soreness : some glutes and lats
Injuries/aches : none

ATG SQUAT:
5@80kg ( +2,5 kg )
5@80kg ( +2,5 kg )
5@80kg ( +2,5 kg )
16@60kg
-Great!

BENCH PRESS:
5@70kg ( +2,5 kg )
5@70kg ( +2,5 kg )
4@70kg ( +2,5 kg ) , ( -1 rep )
15@55kg   ( +2,5 kg ) , ( -2 reps )
-Great. Approaching PR territory.

DEAD HANG PULLUPS:
6@BW+7,5kg
6@BW+7,5kg
6@BW+7,5kg  ( +1 rep )
11@BW ( -1 rep )
-Weighted ones were better than ever but lost one rep at the BW dropset.

Didn't feel so well and also missed this workout last week, however i decided to up everything and somehow i got through it. Awesome!!!
[/quote]

1085
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 19, 2018, 08:13:38 am »
17 November 2018

Bodyweight@session : ~86kg
Soreness : none?
Injuries/aches : none

RDL:
8@85kg
8@85kg
8@85kg

DB LUNGES:
8 each leg @ 18 kg each hand
8 each leg @ 18 kg each hand
8 each leg @ 18 kg each hand
-Very nice.

BB OHP:
5@42,5kg
5@42,5kg
5@42,5kg
16@32,5kg

DEAD HANG CHINUPS:
6@BW+7,5kg
6@BW+7,5kg
6@BW+7,5kg
12@BW , again ties  :personal-record:

Coming from a week off weights AND from a very rough night ( sleep deprived + alcohol overloaded ) i decided to just try and match last week's reps/weights. Did it, happy.

1086
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 16, 2018, 01:32:51 pm »
Hectic work week, till 9pm, every day. Forced deload/rest. Timing ok, i have 5 more weeks to go as hard as i can till Xmas.


15 November 2018

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1½ hours full court basketball.
Just like last time, something was off again. A bit worse endurance. The same not fast and not quick. Still good strength and vert, strength was a bit better actually.
Its ok overall, much better than when i started in August, but this specific time with the deload i expected something better. Oh well, next time.

1087
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 12, 2018, 05:14:25 am »
10 November 2018

Bodyweight@session : ~86,25kg
Soreness : none?
Injuries/aches : none

RDL:
8@85kg ( +5 kg )
8@85kg ( +5 kg )
8@85kg ( +5 kg )
-Grip was sabotaging me but got through it.

DB LUNGES:
8 each leg @ 18 kg each hand ( +2 kg per hand )
8 each leg @ 18 kg each hand ( +2 kg per hand )
8 each leg @ 18 kg each hand ( +2 kg per hand )
-Very nice.

BB OHP:
5@42,5kg ( +2,5 kg ) , ( -1 rep )
5@42,5kg ( +2,5 kg ) , ( -1 rep )
5@42,5kg ( +2,5 kg ) , ( -1 rep )
16@32,5kg ( +1 rep )
-Awesome, repping 42.5 for ultra strict full ROM OHP is amazing for me.

DEAD HANG CHINUPS:
6@BW+7,5kg
6@BW+7,5kg
6@BW+7,5kg ( +1 rep )
12@BW ( +1 rep ) , i think this ties  :personal-record:
-Very strong and solid.

Finally did this workout 2 Saturdays in a row and you can see the results! No time for bragging, gotta push even more!

1088
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 09, 2018, 05:36:30 am »
^^^ Thats true and i thought of it and implemented it in the past. There is a grey area though, between doing too much (fatigued) and too little (not prepared well) for 1RM, you gotta find the sweet spot. If i had to do a 1RM trial id do it your way 100%. But i like the current build up volume, with a daily max attempt, i would just like the daily max to be improving too. I think the 70kg wall is mostly mental though. I should detach myself from that, keep training and let it happen whenever it does, no rush, everything else is improving anyway. For now I'll replace the high volume drop sets with heavy near-max doubles&triples for starters. Thanks!!!


8 November 2018

Bodyweight@session : ???
Soreness : deltoids (?) and glutes, minor
Injuries/aches : none

1½ hours full court basketball.
Something was off. A bit slower, slower reactions too, more easily fatigued. Strength and vert were good again though. Want to do rim jumps. Must remember next time.

1089
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 08, 2018, 04:36:53 am »
7 November 2018

Bodyweight@session : ~86kg , finally it moved up
Soreness : chest and lats a bit, also calves, wtf?
Injuries/aches : none

HANG POWER CLEAN:
10@20kg
5@30kg
5@40kg
5@45kg
5@50kg
5@55kg ( +1 rep )
3@60kg
2@65kg ( +1 rep )
0@70kg
0@70kg ( extra set )
6@55kg ( +1 rep )
8@50kg ( +2 reps )
-More progress, very strong. However 2 failed PR attempts were close but not that close.

BICEPS Z-BAR CURLS:
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
9@32,5kg ( +2,5 kg ) , ( -1 rep )
-Finally lost a rep. Very very strong though, fourth time in a row adding weight. Some ego pump from curling 10kg plates plus something (1.25kg , lol )

TRICEPS ROPE PUSH DOWNS:
10@120lbs ( +10 lbs )
10@120lbs ( +10 lbs )
9@120lbs ( +10 lbs ) , ( -1 rep )
8@120lbs ( +10 lbs ) , ( -2 reps )
-Reached limit strength here too. Still, very strong.

STATIONARY BIKE:
25 mins: 12km / 180kcal worth.
-Sweet sweat.

I need to find a way to break the 70kg plateau at HPCs, been stuck at it for ages. Checked log, last time i was in them again i was doing 65kg triples but still unable to to a single @70.
Volume dropsets like i do now are probably useless. Should do more near-max doubles and singles. Should also do some high pulls.
I like olifts very very much, i enjoy them, especially HPCs. And although it seems a very very long shot, I'd love to be able to clean 80kg.

1090
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 07, 2018, 05:13:53 am »
Table is perfectly lined up here too, Windows 10 + firefox FWIW.
Getting enough protein in a normal grown up daily life is the biggest pain in the ass IMHO. One solution is cook massively when you find the time and frost it, microwave the portions you need when you need them. Other is find the junk foods stores/dishes that suit you well and are the least... damaging. Final solution, always have easy/fast sources in your house, to complement the normal lunch/dinner when needed. Boiled eggs (in 12s), peanuts, 1kg low fat yogurt pack, low fat chocolate milk, tuna cans, whole grain rusks. I guess you know already but sometimes its useful to share our... secret weapons haha!
:lololol:

1091
Basketball / Re: NBA 2018 - 2019 Season
« on: November 06, 2018, 12:59:42 pm »
Would the fact that he is 110kg/5% and i am 86kg/15% , so he carries about 30kg LBM more, even it up a tiny bit??? :P

1092
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 06, 2018, 06:19:39 am »
5 November 2018

Bodyweight@session : ~85,75kg
Soreness : none
Injuries/aches : none

ATG SQUAT:
5@77,5kg ( +2,5 kg )
5@77,5kg ( +2,5 kg )
5@77,5kg ( +2,5 kg )
16@60kg ( +2 reps )
-Linear progress continues.

BENCH PRESS:
5@67,5kg
5@67,5kg
5@67,5kg
17@52,5kg  ( +2 reps )
-Awesome control at 67.5, already ready to up @ 2nd workout at that load. Strong dropset too.

DEAD HANG PULLUPS:
6@BW+7,5kg
6@BW+7,5kg  ( +1 rep )
5@BW+7,5kg
12@BW  ( +1 rep ) , ties  :personal-record:
-Very controlled, very strong.

Yup, another strong session as announced. Ride the rollercoaster while it lasts haha.

1093
Basketball / Re: NBA 2018 - 2019 Season
« on: November 06, 2018, 05:52:53 am »
It has to be the 400lbs deadlifts over the summer, not the 6'11'' height & 7'3'' wingspan.

https://twitter.com/ESPNNBA/status/853380979854946304/photo/1

:trolldance: :trollface:

Don't start a flame war, I'm just kidding. Giannis is a beast of nature but also has an outstanding work ethic and that shows in the court too of course.

1094
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 05, 2018, 05:31:47 am »
3 November 2018

Bodyweight@session : ~85,75kg
Soreness : none?
Injuries/aches : none

RDL:
8@80kg ( +5 kg )
8@80kg ( +2,5 kg )
8@80kg
-Actually very easy. Solid, deep, great!

DB LUNGES:
8 each leg @ 16 kg each hand
8 each leg @ 16 kg each hand
8 each leg @ 16 kg each hand
-Rather easy here too, ready to up.

BB OHP:
6@40kg ( +1 rep )
6@40kg ( +1 rep )
6@40kg ( +1 rep )
15@32,5kg ( +1 rep )
-Awesome.

DEAD HANG CHINUPS:
6@BW+7,5kg ( +1 rep )
6@BW+7,5kg ( +1 rep )
5@BW+7,5kg
11@BW ( +1 rep )
-Very strong and solid.

So i missed this workout last week again but was ultra strong. Im always strong November-December, it is the time i adapt for good after summer but not too much fatigue in. Gotta make the best i can out of it.

1095
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 02, 2018, 06:27:08 am »
1 November 2018

Bodyweight@session : ???
Soreness : glutes, traps, some shoulders and triceps
Injuries/aches : don't remember

1½ hours full court basketball.
Little improved endurance, no gassing out this time, there were tired sections but not totally gassed out.
All else the same, which is good all around for my standards. Some short dist HIIT would help now but i don't see it happening.
Vert was springy again, it has to be the power cleans.

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