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Messages - vag

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1216
Strength, Power, Reactivity, & Speed Discussion / Re: Isometric Training for recruitment of new motor units
« on: April 27, 2018, 06:08:08 am »
Yeah, np.
Im a kellyb junkie, whenever you need to know if he has writter something on a subject, poke me, you'll have the link in no time!
:lololol:

1217
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 26, 2018, 05:33:32 am »
25 April 2018

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

RDL ( tempo 1:1:3 ):
10@20kg
8@50kg
8@70kg
8@85kg
8@95kg

DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 18kg each hand ( +2 kg per hand )
8 each leg @ 18kg each hand ( +2 kg per hand )
8 each leg @ 18kg each hand ( +2 kg per hand )

SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand

BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@30kg ( +2,5 kg )
10@30kg ( +2,5 kg )
10@30kg ( +2,5 kg )
10@30kg ( +2,5 kg )

TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@140lbs
10@140lbs
10@140lbs
10@140lbs

Same weights ( except from lunges and biceps that i upped ) but much better control. Ready to up everything next time.

1218
Basketball / Re: The Misc Basketball Photos Thread
« on: April 26, 2018, 05:28:14 am »
Beast pic! But what is that flying jellyfish alien shit at the bottom right???  :ninja:

1219
Strength, Power, Reactivity, & Speed Discussion / Re: Isometric Training for recruitment of new motor units
« on: April 26, 2018, 05:26:33 am »
http://www.higher-faster-sports.com/isosforrelativestrength.html

If kellyb names them as his favorite relative strength training method, there's got to be something good in them ;)

1220
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 24, 2018, 06:27:04 am »
23 April 2018

Bodyweight@session : ~86.5kg
Soreness : some minor gutes and lats
Injuries/aches : none

ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg
8@70kg
8@80kg ( +2 reps )
-Was pretty hard but got all my 80kg reps finally.

BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg
10@57,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg ) , ( -2 reps )
-Strong!

LAT PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
10@150lbs ( +2 reps )
-Very nice.

PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:3 ):
12@BW+80kg ( +5 kg )
12@BW+80kg ( +5 kg )
12@BW+80kg ( +5 kg )
-Nice

1221
Shoes / Re: Misc Running Shoes
« on: April 24, 2018, 06:20:07 am »
Yeah, i love boost with passion! Feels like the good old zoom but better, softer and firmer at the same time, that foam is magical!
As for minimal shoes and surfaces to run... there is an actual track and field stadium right next to where i live. But i am not sure i'll use it for now, this running around the neighborhood seems much more interesting, less boring. Its a seaside neighborhood, not many buildings, it is at the edge of the domestic block, just park and trees and sea all around for the most part, it is really lovely to run at that scenery.

1222
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 23, 2018, 04:53:16 am »
21 April 2018

Bodyweight@session : 86,5kg
Soreness : none
Injuries/aches : none

HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@50kg ( +10 kg )
8@70kg ( +10 kg )
8@90kg ( +10 kg )
8@100kg ( +10 kg )
8@110kg ( +10 kg )
-Beast.

HIP THRUSTS CABLE MACHINE ( tempo 1:2:3 ): ( new exercise )
12@30kg
12@40kg
12@50kg
-So they brought a new machine for hip thrusts and i thought to give it a try. Was... weird haha.
Here it is , found on yt: https://www.youtube.com/watch?v=WdmFwOCc3do
You guys think it is worth bothering?

DIPS ( tempo 1:1:3 ):
10@BW
10@BW
10@BW
10@BW
10@BW ( extra set )
-Great!

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
10@150lbs ( +2 reps )
-Great!

DB SHRUGS ( tempo 1:1:3 ):
12@26kg each hand ( +2 kg per hand )
12@26kg each hand ( +2 kg per hand )
12@26kg each hand ( +2 kg per hand )
-Nice.

PAUSED SEATED CALF RAISE MACHINE ( tempo 1:2:3 ):
12@65kg
12@65kg
12@65kg
-Nice, ready to up.

Very strong workout!!!

1223
Shoes / Re: Misc Running Shoes
« on: April 23, 2018, 04:42:36 am »
Ordered a pair of those last week, expecting them by Friday:

https://runrepeat.com/adidas-adizero-tempo-9

Pretty fast and light for a boost shoe. Was tempted about racing flats / minimal shoes but I want my cushion, running when you are above 40yo and 190lbs demands that lol.

This is the specific color i chose, well to be accurate this specific color was off 50% so it was easy to choose them :D :




1224
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 21, 2018, 11:27:27 am »
20 April 2018

JOG 5KM in 37 minutes.
Cant label it as a run, wanted to do a LISS recovery style session.
Goal was 7.5 mins per km pace which i nailed exactly.
Was fun to feel actively slowing down and even getting bored with a pace that i got supposedly running all out a month ago. Sweet.

1225
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 20, 2018, 08:03:42 am »
19 April 2018

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

1½ hours full court basketball.
Much better breaths, with the equivalent positive effect on game, speed, vert, strength. Still far away from where i want to be but better.
Now it gets interesting, time to phase in running again!

1226
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 19, 2018, 05:29:27 am »
18 April 2018

Bodyweight@session : 86.25kg
Soreness : chest and lats quads hamstrings glutes calves, not minor but neither major.
Injuries/aches : none.

RDL ( tempo 1:1:3 ):
10@20kg
8@50kg
8@70kg
8@85kg
8@95kg

DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand

SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand

BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@27,5kg
10@27,5kg
10@27,5kg
10@27,5kg

TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@140lbs
10@140lbs
10@140lbs
10@140lbs

Again, workout target was to match weights/reps of the same workout 2 weeks ago. I did it an it was easier than last time too, that's great!

1227
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 17, 2018, 04:49:29 am »
16 April 2018

Bodyweight@session : ~86.25kg
Soreness : quads glutes lats
Injuries/aches : none

ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg
8@70kg
6@80kg

BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg
10@55kg
10@60kg

LAT PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
8@150lbs

PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:3 ):
12@BW+75kg
12@BW+75kg
12@BW+75kg

Workout goal was to match reps and weights i did 2 weeks ago. I did it and it wasn't very hard either, happy!

1228
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 16, 2018, 06:34:39 am »
14 April 2018

Bodyweight@session : 84,5kg , fake, AM and underfed
Soreness : none
Injuries/aches : none

HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@40kg
8@60kg
8@80kg
8@90kg ( extra set )
8@100kg

DIPS ( tempo 1:1:3 ):
10@BW
10@BW
10@BW
10@BW ( +1 rep )

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@110lbs ( -10 lbs )
10@120lbs
10@130lbs
10@140lbs
8@150lbs ( +10 lbs ), ( -2 reps )

DB SHRUGS ( tempo 1:1:3 ):
12@24kg each hand
12@24kg each hand
12@24kg each hand
-Same weight but switched to slow eccentrics.

PAUSED SEATED CALF RAISE MACHINE ( tempo 1:2:3 ):
12@65kg ( +5 kg )
12@65kg ( +5 kg )
12@65kg ( +5 kg )
-Same weight but switched to slow eccentrics.

VERY good comeback workout. Maybe eccentric tempo was 2,5 at a few reps at last sets but still very strong.

1229
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: April 16, 2018, 06:26:55 am »
Ouch! heal fast...  :highfive:

1230
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 13, 2018, 05:52:30 am »
Was Greek easter here, so 4 days off, then a little too much work so little derail.

12 April 2018

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

1½ hours full court basketball.
Horrific endurance causing horrific game. Sure the uptempo game with new teammates doesn't help, but i expected better. Need to get back to running ASAP. Will add intervals too. Aerobic and anaerobic fitness need a serious boost.

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