1171
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 23, 2018, 04:54:36 am »
^^^
Beautiful music in my ears, thanks for sharing!!!
Beautiful music in my ears, thanks for sharing!!!
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1172
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 23, 2018, 04:47:11 am »
22 June 2018
Bodyweight@session : ??
Soreness : none
Injuries/aches : none
RUN 7km @ 51'9''
Wanted to do the adarq super-slow thing. Goal pace was 7'30''/km , went a little faster in the beginning but regulated after the first 3 km.
It kinda worked: run was very easy and effortless, I did not get tired at all and felt pretty fresh at the end, with resources to run more, easily.
Next 'milestone' goals: 1 hour duration, 10km run.
Bodyweight@session : ??
Soreness : none
Injuries/aches : none
RUN 7km @ 51'9''
Wanted to do the adarq super-slow thing. Goal pace was 7'30''/km , went a little faster in the beginning but regulated after the first 3 km.
It kinda worked: run was very easy and effortless, I did not get tired at all and felt pretty fresh at the end, with resources to run more, easily.
Next 'milestone' goals: 1 hour duration, 10km run.
1173
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 22, 2018, 04:22:20 am »
^^^ Thanks!
21 June 2018
Bodyweight@session : 85,5kg, yup, its going down!
Soreness : some hamstrings
Injuries/aches : none
RDL ( tempo 1:1:4 ):
10@20kg
8@60kg
8@80kg
8@95kg
8@105kg
-Very happy with how controlled they are.
UPRIGHT BB ROW ( tempo 1:1:4 ):
10@30kg
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
-Nice.
DUMBBELL LATERAL RAISES:
12@10kg each hand
12@10kg each hand
12@10kg each hand
-Stong but not ready to add weight.
BICEPS Z-BAR CURL ( tempo 1:1:4 ):
10@32,5kg
10@32,5kg
10@32,5kg
10@32,5kg
-Very strong, I can add weight.
TRICEPS PUSH DOWN ( tempo 1:1:4 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs
-Strong but not ready to add weight.
21 June 2018
Bodyweight@session : 85,5kg, yup, its going down!
Soreness : some hamstrings
Injuries/aches : none
RDL ( tempo 1:1:4 ):
10@20kg
8@60kg
8@80kg
8@95kg
8@105kg
-Very happy with how controlled they are.
UPRIGHT BB ROW ( tempo 1:1:4 ):
10@30kg
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
-Nice.
DUMBBELL LATERAL RAISES:
12@10kg each hand
12@10kg each hand
12@10kg each hand
-Stong but not ready to add weight.
BICEPS Z-BAR CURL ( tempo 1:1:4 ):
10@32,5kg
10@32,5kg
10@32,5kg
10@32,5kg
-Very strong, I can add weight.
TRICEPS PUSH DOWN ( tempo 1:1:4 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs
-Strong but not ready to add weight.
1174
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 20, 2018, 06:50:44 am »
19 June 2018
Bodyweight@session : ??
Soreness : none
Injuries/aches : none
RUN 6km @ 39'9''
Wow , that was awesome. Felt like a level up. Got an average km pace of 6'30'' going totally comfortable. Was actively slowing down, never picked up the pace, was on the verge of starting to walk fast instead of jogging slowly at some points. Also, i felt light and bouncy. Finally, i got much less tired than any other time. So that was the easiest 6km ever, i would be very happy with that feeling even if it was with a slower pace like 7'/km, so now that i got it with 6'30'' i am delighted!
Bodyweight@session : ??
Soreness : none
Injuries/aches : none
RUN 6km @ 39'9''
Wow , that was awesome. Felt like a level up. Got an average km pace of 6'30'' going totally comfortable. Was actively slowing down, never picked up the pace, was on the verge of starting to walk fast instead of jogging slowly at some points. Also, i felt light and bouncy. Finally, i got much less tired than any other time. So that was the easiest 6km ever, i would be very happy with that feeling even if it was with a slower pace like 7'/km, so now that i got it with 6'30'' i am delighted!
1175
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 20, 2018, 06:02:33 am »
Silly question but how can you keep such a slow pace? Is it natural or you worked on that? I feel awkward below 7'/km ( ~11'/mile ), i want to stop 'running' and start walking. But i want to master that, slow running for long time would be awesome.
1176
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 19, 2018, 05:55:12 am »
18 June 2018
Bodyweight@session : ~86kg , light again but i started the low carbs thing
Soreness : none
Injuries/aches : none
ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
7@80kg ( +1 rep )
-Went to the gym wanting to skip volume squats, saw the squat rack, immidiately wanted to do volume squats, duh!
Got some progress at top set finally. Also control form etc keeps improving, slowly but steady. So 8@70 this week >>> 8@70 last week.
INCLINE BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
10@52,5kg ( +2,5 kg )
9@52,5kg ( +2,5 kg ), ( -1 rep )
-Damn it, incline bench is a tough exercise, improvement is slow!
WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG PULLUPS ( tempo 1:1:4 ):
8@BW
7@BW ( +1 rep )
-Some progress here, added a rep and had better descent control too.
Was lightly fed for the first time in a long time. Placebo or not, i was feeling weak. However numbers were strong so idk about feeling. Ate a shiltload of food later, sth like 2K kcal / 120g protein, all clean!!! LOL nice.
Bodyweight@session : ~86kg , light again but i started the low carbs thing
Soreness : none
Injuries/aches : none
ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
7@80kg ( +1 rep )
-Went to the gym wanting to skip volume squats, saw the squat rack, immidiately wanted to do volume squats, duh!
Got some progress at top set finally. Also control form etc keeps improving, slowly but steady. So 8@70 this week >>> 8@70 last week.
INCLINE BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
10@52,5kg ( +2,5 kg )
9@52,5kg ( +2,5 kg ), ( -1 rep )
-Damn it, incline bench is a tough exercise, improvement is slow!
WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG PULLUPS ( tempo 1:1:4 ):
8@BW
7@BW ( +1 rep )
-Some progress here, added a rep and had better descent control too.
Was lightly fed for the first time in a long time. Placebo or not, i was feeling weak. However numbers were strong so idk about feeling. Ate a shiltload of food later, sth like 2K kcal / 120g protein, all clean!!! LOL nice.
1177
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 18, 2018, 01:25:05 pm »
adarqui that post is soooo useful and targeted and motivational, thanks so much!!! LBSS sorry for hijack again!
1178
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 18, 2018, 01:23:20 pm »
nice!!!
Running helps to reduce smoking, haha. Lungs/heart are now tools, to which you want to make stronger, not weaker. Good stuff
With lifting + occasional basketball, it's "not as important". But now with running, lungs/heart are now performance engines, so you naturally begin to think about them from a new perspective.
Nailed it. This, combined with the existing will to cut it ( or drastically reduce it to keep it real ) might make it happen.
As for overspeed, fuck it, i wasn't into it anyway. Was convenient as i already said, plus I got tempted from the speed PRs id hit. But i don't really care, better safe than sorry, AELS FTW!!!
1179
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 18, 2018, 07:53:45 am »
16 June 2018
Bodyweight@session : ~85.5kg, AM and unfed but WTF, too low
Soreness : none
Injuries/aches : none
HALF SQUAT ( tempo 1:1:4 ):
HANG POWER CLEAN ++ PUSH PRESS:
5++5@20kg
5++5@30kg
5++5@40kg
5++3@45kg
3++1@50kg
3++0@55kg
3++0@55kg
1++0@60kg
5++5@40kg
-Bored of half squats, decided to bring back o-lifts.
Sooooo much more fun, love them. Tempted to ditch normal squats too, or skip volume, i am tired of legs being stressed from weights all the time.
This ++ denotes that at the same rep i am cleaning and then i am pushpressing it, not 5 cleans and then 5 presses.
DIPS ( tempo 1:1:4 ):
10@BW
10@BW
10@BW
10@BW
10@BW
-I feel i can advance to weighted now.
CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG CHINUPS ( tempo 1:1:4 ):
8@BW ( +1 rep )
7@BW
-Controlled eccentric chins/pulls are a nightmare. Hits the back damn hard though!
DB SHRUGS ( tempo 1:1:4 ):
-Bye bye shrugs, 9 sets of cleans are enough.
17 June 2018
Bodyweight@session : ???
Soreness : lats mostly, some deltoids and traps too but minor
Injuries/aches : none
RUN 5km @ 29'41''
Second time in my life going under 30'. Actually just 50'' away from my PR , yet it was not a max effort 5K, I didn't even warmup. I was going uptempo, but actively buffering a bit. Only pushed it maximally at the last 750m as you can see on the graph too because i saw i was able to break 30' so i went for it. Not bad at all. Now gotta reduce smoking, i have relaxed a bit too much with it.
In other news, as I mentioned in LBSS's journal earlier, i intend to run a re-composition for a while. Nothing too fancy or obsessed. So for diet I will be reducing carbs, except from the weight days post-workout. I will be trying to break even ( TDEE-vs-food ) or even on a surplus on weight days but with most of the calories and carbs post-workout, while being on a deficit all other days. Training wise i will try to have as less missed running days as possible. Must change my mindset to make running days more important than lifting days, but i am finding difficulties to do that, i want my 3 gym days per week. Summer is also an enemy, increased social life, less free time, more alcohol and cigar smoke in my system. Oh well, ill keep grinding.
Bodyweight@session : ~85.5kg, AM and unfed but WTF, too low
Soreness : none
Injuries/aches : none
HANG POWER CLEAN ++ PUSH PRESS:
5++5@20kg
5++5@30kg
5++5@40kg
5++3@45kg
3++1@50kg
3++0@55kg
3++0@55kg
1++0@60kg
5++5@40kg
-Bored of half squats, decided to bring back o-lifts.
Sooooo much more fun, love them. Tempted to ditch normal squats too, or skip volume, i am tired of legs being stressed from weights all the time.
This ++ denotes that at the same rep i am cleaning and then i am pushpressing it, not 5 cleans and then 5 presses.
DIPS ( tempo 1:1:4 ):
10@BW
10@BW
10@BW
10@BW
10@BW
-I feel i can advance to weighted now.
CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG CHINUPS ( tempo 1:1:4 ):
8@BW ( +1 rep )
7@BW
-Controlled eccentric chins/pulls are a nightmare. Hits the back damn hard though!
-Bye bye shrugs, 9 sets of cleans are enough.
17 June 2018
Bodyweight@session : ???
Soreness : lats mostly, some deltoids and traps too but minor
Injuries/aches : none
RUN 5km @ 29'41''
Second time in my life going under 30'. Actually just 50'' away from my PR , yet it was not a max effort 5K, I didn't even warmup. I was going uptempo, but actively buffering a bit. Only pushed it maximally at the last 750m as you can see on the graph too because i saw i was able to break 30' so i went for it. Not bad at all. Now gotta reduce smoking, i have relaxed a bit too much with it.
In other news, as I mentioned in LBSS's journal earlier, i intend to run a re-composition for a while. Nothing too fancy or obsessed. So for diet I will be reducing carbs, except from the weight days post-workout. I will be trying to break even ( TDEE-vs-food ) or even on a surplus on weight days but with most of the calories and carbs post-workout, while being on a deficit all other days. Training wise i will try to have as less missed running days as possible. Must change my mindset to make running days more important than lifting days, but i am finding difficulties to do that, i want my 3 gym days per week. Summer is also an enemy, increased social life, less free time, more alcohol and cigar smoke in my system. Oh well, ill keep grinding.
1180
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 18, 2018, 06:42:53 am »
Yeah, im on the same wagon here, but with different (aka MUCH worse ) numbers, for me it would be perfect to be at 25m 5K and 1.5BW squat.
So I need/want to toss some needless weight, but i don't want to waste away, i like the strength and muscle mass levels that i am now. So i was thinking some diet modifications together with increasing running mileage would help me do a nice decomposition. Enough spamming, will take it to my journal. Good to see you lift LBSS!
So I need/want to toss some needless weight, but i don't want to waste away, i like the strength and muscle mass levels that i am now. So i was thinking some diet modifications together with increasing running mileage would help me do a nice decomposition. Enough spamming, will take it to my journal. Good to see you lift LBSS!
1181
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 18, 2018, 06:29:47 am »
Sick PRs!!! 17'23'' is no joke , you have gone a looong way!!!
1182
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 15, 2018, 11:40:44 am »
i always run the hill up. The thing is, the 'hill' is 500m long. So when i was doing 500m sprints, i would run it up and then walk back down to start point (bottom ) for recovery, i never sprinted downhill.
Now that i am doing 300m, it is very convenient ( there are roads at exactly 300m up AND down, plus the times are great , ~1 min run - 2 mins walk ) to go like:
-Run 300m uphill
-Walk the remaining 200m uphill
-Reached top
-Run 300m downhill.
-Walk the remaining 20mm downhill
-Reached bottom.
-Repeat.
Of course i can just use the first 300m section and walk it back down and repeat forever. But i also like that now every iteration is a square number ( 500m ). but that's just my stats&maths OCD... oh well , let's sum it up: i asked advice for downhill sprints, you guys jumped in to go against them so it is pretty clear that i should just shut up and ditch them, end of story.
Now that i am doing 300m, it is very convenient ( there are roads at exactly 300m up AND down, plus the times are great , ~1 min run - 2 mins walk ) to go like:
-Run 300m uphill
-Walk the remaining 200m uphill
-Reached top
-Run 300m downhill.
-Walk the remaining 20mm downhill
-Reached bottom.
-Repeat.
Of course i can just use the first 300m section and walk it back down and repeat forever. But i also like that now every iteration is a square number ( 500m ). but that's just my stats&maths OCD... oh well , let's sum it up: i asked advice for downhill sprints, you guys jumped in to go against them so it is pretty clear that i should just shut up and ditch them, end of story.
1183
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 15, 2018, 04:55:55 am »
^^^ Agreed with both about calf raises. Not sure about downhill sprints, it is very convenient because the long straight is 500m, so repeating 300-run-200-walk uphill and downhill is ideal. Might keep in mind to do the downhill run buffered.
14 June 2018
Bodyweight@session : 86kg, whaaaat?
Soreness : some hamstrings
Injuries/aches : none
RDL ( tempo 1:1:4 ):
10@20kg
8@60kg
8@80kg
8@95kg
8@105kg
-Hamstrings were sore, didn't want to advance, this feels like a good weight scheme to stay for a while.
UPRIGHT BB ROW ( tempo 1:1:4 ):
10@30kg
10@30kg
10@30kg
10@30kg
-Awesome control, could have upped.
DUMBBELL LATERAL RAISES:
12@10kg each hand
12@10kg each hand
12@10kg each hand
-Much stronger than last time.
BICEPS Z-BAR CURL ( tempo 1:1:4 ):
10@32,5kg
10@32,5kg
10@32,5kg
10@32,5kg ( +2 reps )
-Very strong, amazed myself.
TRICEPS PUSH DOWN ( tempo 1:1:4 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs
-Very slowly improving, not ready to up though.
Very strong, especially at arms.
14 June 2018
Bodyweight@session : 86kg, whaaaat?
Soreness : some hamstrings
Injuries/aches : none
RDL ( tempo 1:1:4 ):
10@20kg
8@60kg
8@80kg
8@95kg
8@105kg
-Hamstrings were sore, didn't want to advance, this feels like a good weight scheme to stay for a while.
UPRIGHT BB ROW ( tempo 1:1:4 ):
10@30kg
10@30kg
10@30kg
10@30kg
-Awesome control, could have upped.
DUMBBELL LATERAL RAISES:
12@10kg each hand
12@10kg each hand
12@10kg each hand
-Much stronger than last time.
BICEPS Z-BAR CURL ( tempo 1:1:4 ):
10@32,5kg
10@32,5kg
10@32,5kg
10@32,5kg ( +2 reps )
-Very strong, amazed myself.
TRICEPS PUSH DOWN ( tempo 1:1:4 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs
-Very slowly improving, not ready to up though.
Very strong, especially at arms.
1184
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 13, 2018, 05:59:06 am »
12 June 2018
Bodyweight@session : ?
Soreness : quads, hamstrings, abductors
Injuries/aches : none
-RUN 2.5km @ 13'45'' ,
by 17 seconds. ( 2km split: 11'9'' , by 5 seconds )
-Walk 500m
C1a: Sprint 300m
C1b: Walk 200m
C1 info: 3 rounds
-JOG 500m
2.5 km was not 100% but pretty close to that. Very happy with the PRs. But then the sprints were too hard, felt destroyed after third round so jogged 500m to relax and called it a day.
Those 300m sprints are done in a fashion i didn't mention: I can alternate gradient, the even ones are uphill and the odd ones are downhill.
So during the downhill second one I got a speed PR, 16.8km/h ( previous was 16.4 lol )
BTW does anyone have objections towards downhill sprints? It is not steep, I am talking about 10-15m of drop in 300m, with plenty of room to break slowly.
Total : 5km in 32'44''
Bodyweight@session : ?
Soreness : quads, hamstrings, abductors
Injuries/aches : none
-RUN 2.5km @ 13'45'' ,
by 17 seconds. ( 2km split: 11'9'' , by 5 seconds )-Walk 500m
C1a: Sprint 300m
C1b: Walk 200m
C1 info: 3 rounds
-JOG 500m
2.5 km was not 100% but pretty close to that. Very happy with the PRs. But then the sprints were too hard, felt destroyed after third round so jogged 500m to relax and called it a day.
Those 300m sprints are done in a fashion i didn't mention: I can alternate gradient, the even ones are uphill and the odd ones are downhill.
So during the downhill second one I got a speed PR, 16.8km/h ( previous was 16.4 lol )
BTW does anyone have objections towards downhill sprints? It is not steep, I am talking about 10-15m of drop in 300m, with plenty of room to break slowly.
Total : 5km in 32'44''
1185
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 12, 2018, 08:45:38 am »
Mass log update:
8 June 2018
RUN 7.5km in 51minutes:9seconds
-Kept it comfortable. I was hoping this comfy run would end up having average pace around 6'30''/km. It was a bit slower, but still faster than 7'/km.
I am more than ok with it, since this run was lifetime distance and lifetime duration
9 June 1028
Bodyweight@session : ~87.5kg, season high
Soreness : none
Injuries/aches : none
HALF SQUAT ( tempo 1:1:4 ):
10@20kg
8@60kg
8@90kg ( +10 kg )
8@105kg ( +5 kg )
8@115kg ( +5 kg )
8@125kg ( +5 kg )
-Very nice.
DIPS ( tempo 1:1:4 ):
10@BW
10@BW
10@BW ( +1 rep )
10@BW ( +1 rep )
10@BW ( +1 rep )
-Very very strong.
CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs ( +10 lbs )
10@160lbs ( +20 lbs )
10@150lbs
10@160lbs
DEAD HANG CHINUPS ( tempo 1:1:4 ):
7@BW
7@BW
-Same change with pullups, switching to the real thing. Slow tempo is a killer here too.
DB SHRUGS ( tempo 1:1:4 ):
Skipped, may dump them, RDL + upright rows already stress traps enough.
11 June 2018
Bodyweight@session : ~86.5kg , weirdly light
Soreness : none
Injuries/aches : none
ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
6@80kg
-Top set still too hard, bar is not heavy but legs die from TUT at a high RM percentage.
INCLINE BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
10@50kg ( +2 reps )
10@50kg ( +2 reps )
-Good improvement for 2nd time.
WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG PULLUPS ( tempo 1:1:4 ):
8@BW ( +1 rep )
6@BW
-Slow eccentric pullups still a killer.
8 June 2018
RUN 7.5km in 51minutes:9seconds
-Kept it comfortable. I was hoping this comfy run would end up having average pace around 6'30''/km. It was a bit slower, but still faster than 7'/km.
I am more than ok with it, since this run was lifetime distance
and lifetime duration 9 June 1028
Bodyweight@session : ~87.5kg, season high
Soreness : none
Injuries/aches : none
HALF SQUAT ( tempo 1:1:4 ):
10@20kg
8@60kg
8@90kg ( +10 kg )
8@105kg ( +5 kg )
8@115kg ( +5 kg )
8@125kg ( +5 kg )
-Very nice.
DIPS ( tempo 1:1:4 ):
10@BW
10@BW
10@BW ( +1 rep )
10@BW ( +1 rep )
10@BW ( +1 rep )
-Very very strong.
CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs ( +10 lbs )
10@160lbs ( +20 lbs )
DEAD HANG CHINUPS ( tempo 1:1:4 ):
7@BW
7@BW
-Same change with pullups, switching to the real thing. Slow tempo is a killer here too.
Skipped, may dump them, RDL + upright rows already stress traps enough.
11 June 2018
Bodyweight@session : ~86.5kg , weirdly light
Soreness : none
Injuries/aches : none
ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
6@80kg
-Top set still too hard, bar is not heavy but legs die from TUT at a high RM percentage.
INCLINE BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
10@50kg ( +2 reps )
10@50kg ( +2 reps )
-Good improvement for 2nd time.
WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG PULLUPS ( tempo 1:1:4 ):
8@BW ( +1 rep )
6@BW
-Slow eccentric pullups still a killer.