1231
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: April 10, 2018, 06:14:12 am »jump attack? gtfo.
Been stuck at the bottle neck for a long while.
so giving different things a try.
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
1232
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: April 06, 2018, 06:57:03 am »
How can you have problems doing a solid 60kg half squat and yet be able to DL 140kg and now do 7 reps of 90kg BSS???
No disbelief, just don't get it, some sort of crazy imbalance or other weird stuff going on here!
No disbelief, just don't get it, some sort of crazy imbalance or other weird stuff going on here!
1233
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 06, 2018, 06:50:10 am »
5 April 2018
Bodyweight@session : ???
Soreness : shoulders traps biceps triceps quads glutes calves, all minor
Injuries/aches : none.
5KM RUN
Time : 31:06
Went faster than last time, could carry it well. Then at the last km ( which i note again is like 80% uphill ) i found i had a good reserve of breaths so i pushed hard. Result? Last time i got it at 7:16, now at 5:51 which is for a 5km split and breaks the 6m milestone. Also slowest split was 23s faster than previous fastest split, niiiiiice!
EDIT: by 80% uphill i mean 80% of the distance is going up, not 80% gradient lol. Total altitude difference is 20-30m.
More Greek data for LBSS:
Bodyweight@session : ???
Soreness : shoulders traps biceps triceps quads glutes calves, all minor
Injuries/aches : none.
5KM RUN
Time : 31:06
Went faster than last time, could carry it well. Then at the last km ( which i note again is like 80% uphill ) i found i had a good reserve of breaths so i pushed hard. Result? Last time i got it at 7:16, now at 5:51 which is
for a 5km split and breaks the 6m milestone. Also slowest split was 23s faster than previous fastest split, niiiiiice!EDIT: by 80% uphill i mean 80% of the distance is going up, not 80% gradient lol. Total altitude difference is 20-30m.
More Greek data for LBSS:
1234
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 05, 2018, 05:19:22 am »
4 April 2018
Bodyweight@session : 86kg
Soreness : chest and lats and quads a bit
Injuries/aches : none.
RDL ( tempo 1:1:3 ):
10@20kg
8@50kg
8@70kg
8@85kg ( +5 kg )
8@95kg ( +5 kg )
-Hard but awesome.
DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
-Same weight with last week. Getting better control but don't feel i am ready to go heavier.
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 ( +2 reps )
-Same comment with lunges.
BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@27,5kg
10@27,5kg
10@27,5kg
10@27,5kg ( +1 rep )
-Same comment with above.
TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@140lbs
10@140lbs
10@140lbs
10@140lbs
-Same comment yet again.
Bodyweight@session : 86kg
Soreness : chest and lats and quads a bit
Injuries/aches : none.
RDL ( tempo 1:1:3 ):
10@20kg
8@50kg
8@70kg
8@85kg ( +5 kg )
8@95kg ( +5 kg )
-Hard but awesome.
DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
-Same weight with last week. Getting better control but don't feel i am ready to go heavier.
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 ( +2 reps )
-Same comment with lunges.
BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@27,5kg
10@27,5kg
10@27,5kg
10@27,5kg ( +1 rep )
-Same comment with above.
TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@140lbs
10@140lbs
10@140lbs
10@140lbs
-Same comment yet again.
1235
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 03, 2018, 03:56:00 am »
^^^ Haha, well, it's all Greek to me! 
2 April 2018
Bodyweight@session : ~86kg
Soreness : VERY sore quads and glutes!
Injuries/aches : none
ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg
8@70kg ( +5 kg )
6@80kg ( +10 kg ) , ( -2 reps )
-Awesome, despite legs were dead from the 5K.
BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg
10@55kg
10@60kg ( +2 reps )
-Very good.
LAT PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
8@150lbs ( +10 lbs ), ( -2 reps )
-Nice.
PAUSED STANDING CALF RAISE MACHINE:
12@BW+75kg
12@BW+75kg
12@BW+75kg
-Didn't want to push it too much because of running so stayed at same load. Ultra strict pauses.
2 April 2018
Bodyweight@session : ~86kg
Soreness : VERY sore quads and glutes!
Injuries/aches : none
ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg
8@70kg ( +5 kg )
6@80kg ( +10 kg ) , ( -2 reps )
-Awesome, despite legs were dead from the 5K.
BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg
10@55kg
10@60kg ( +2 reps )
-Very good.
LAT PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
8@150lbs ( +10 lbs ), ( -2 reps )
-Nice.
PAUSED STANDING CALF RAISE MACHINE:
12@BW+75kg
12@BW+75kg
12@BW+75kg
-Didn't want to push it too much because of running so stayed at same load. Ultra strict pauses.
1236
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 02, 2018, 06:25:08 am »
1 April 2018
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
5KM RUN
Time was 35 minutes flat, which is IIRC
I found a 38m logged and i cant find but i remember a 36m too. Both those previous 5Ks were on a flat course so extra kudos.
There is this huge old abandoned military camp in front of my house, its perimeter is exactly 2.5km which is perfect. I started with the intention to do only one round, but i felt extremely fresh at the end of that so went on to do a 2nd. Surface is 90% pavement. Course is not flat, i gotta go down ~20-30m and then back up. I gassed out at around 4km, had to stop running and walk for 100-200m two times. However this last km was not that slower than the others. Plus it was all uphill.
Wait, there's more, i even have data!!!
Fuck , it's in Greek.
Ok, blue line is speed(kmh), green shadow is altitude(m). Times below are km pace ( so km splits too ).
ADARQ.ORG RUNNERS , ASSEMBLE!!!!!
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
5KM RUN
Time was 35 minutes flat, which is
IIRC I found a 38m logged and i cant find but i remember a 36m too. Both those previous 5Ks were on a flat course so extra kudos.
There is this huge old abandoned military camp in front of my house, its perimeter is exactly 2.5km which is perfect. I started with the intention to do only one round, but i felt extremely fresh at the end of that so went on to do a 2nd. Surface is 90% pavement. Course is not flat, i gotta go down ~20-30m and then back up. I gassed out at around 4km, had to stop running and walk for 100-200m two times. However this last km was not that slower than the others. Plus it was all uphill.
Wait, there's more, i even have data!!!
Fuck , it's in Greek.
Ok, blue line is speed(kmh), green shadow is altitude(m). Times below are km pace ( so km splits too ).
ADARQ.ORG RUNNERS , ASSEMBLE!!!!!
1237
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 30, 2018, 06:09:36 am »
29 March 2018
Bodyweight@session : ???
Soreness : a little bit of everything, lol
Injuries/aches : none
1½ hours full court basketball.
The composition of the players pool changed. Game got massively upgraded, technically, tacticaly and physically.
Played fine, of course i gassed out but game was a lot up-tempo so overall i am happy with endurance at this given point. Strength and vert were good too, but as i've said many times i can't display them when im out of breath. Need to get my aerobic base up.
So this new bball status brings me to 2 interesting modifications in my training.
1) Start doing cardio. Don't know if it will be bbal solo training or LISS distance running or HIIT or a little bit of all. I think the most convenient for now is simply getting out of the house and running, i live in a neighborhood that is ideal for that, from a practical and from a beauty standpoint.
2) Gotta drastically reduce ( if not totally quit ) smoking. I smoke cigarillos and cigars only. And i don't smoke at work, very little at home too, mostly socially. So its not like i am a heavy smoker. But still, even though i adore it and i don't intend to quit it, I have to reduce that a lot. Ideal would be to get to a point of treating me a cigar a couple of times per month and a couple of cigarillos when going out.
3) To force myself take the above points seriously, i only had one choice, set a milestone that will... 'oppress' me to chase progress: I signed up for this ( 10 June ):
http://www.yedikule.gr/single-post/2017/05/07/Video-Trailer-Yedi-Kule-Conquest-2017
https://connect.garmin.com/modern/course/12503376
Bodyweight@session : ???
Soreness : a little bit of everything, lol
Injuries/aches : none
1½ hours full court basketball.
The composition of the players pool changed. Game got massively upgraded, technically, tacticaly and physically.
Played fine, of course i gassed out but game was a lot up-tempo so overall i am happy with endurance at this given point. Strength and vert were good too, but as i've said many times i can't display them when im out of breath. Need to get my aerobic base up.
So this new bball status brings me to 2 interesting modifications in my training.
1) Start doing cardio. Don't know if it will be bbal solo training or LISS distance running or HIIT or a little bit of all. I think the most convenient for now is simply getting out of the house and running, i live in a neighborhood that is ideal for that, from a practical and from a beauty standpoint.
2) Gotta drastically reduce ( if not totally quit ) smoking. I smoke cigarillos and cigars only. And i don't smoke at work, very little at home too, mostly socially. So its not like i am a heavy smoker. But still, even though i adore it and i don't intend to quit it, I have to reduce that a lot. Ideal would be to get to a point of treating me a cigar a couple of times per month and a couple of cigarillos when going out.
3) To force myself take the above points seriously, i only had one choice, set a milestone that will... 'oppress' me to chase progress: I signed up for this ( 10 June ):
http://www.yedikule.gr/single-post/2017/05/07/Video-Trailer-Yedi-Kule-Conquest-2017
https://connect.garmin.com/modern/course/12503376
1238
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 29, 2018, 04:12:40 am »
28 March 2018
Bodyweight@session : 86kg
Soreness : chest and lats and quads a bit
Injuries/aches : none.
RDL ( tempo 1:1:3 ):
10@20kg
8@50kg ( +10 kg )
8@70kg ( +10 kg )
8@80kg
8@90kg ( +5 kg )
-Great.
DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 16kg each hand ( +2 kg per hand )
8 each leg @ 16kg each hand ( +2 kg per hand )
8 each leg @ 16kg each hand ( +2 kg per hand )
-Very challenging, but not near failure.
SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@18kg each hand ( +2 kg per hand )
10@18kg each hand ( +2 kg per hand )
10@18kg each hand ( +2 kg per hand )
8@18kg each hand ( +2 kg per hand ) , ( -2 reps )
-Very strong.
BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@27,5kg
10@27,5kg
10@27,5kg ( +1 rep )
9@27,5kg ( +1 rep )
-Ahhh, missed the very last rep. Slow eccentric bicep curls are exhausting!!!
TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@140lbs ( +10 lbs )
10@140lbs ( +10 lbs )
10@140lbs ( +10 lbs )
10@140lbs ( +10 lbs )
-Very challenging but not near failure.
DB SHRUGS:
-No time for them again, will shift them to 3d week workout permanently, fits better, this one gets too long and the other too short.
-Very strong workout, enjoyed!
Bodyweight@session : 86kg
Soreness : chest and lats and quads a bit
Injuries/aches : none.
RDL ( tempo 1:1:3 ):
10@20kg
8@50kg ( +10 kg )
8@70kg ( +10 kg )
8@80kg
8@90kg ( +5 kg )
-Great.
DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 16kg each hand ( +2 kg per hand )
8 each leg @ 16kg each hand ( +2 kg per hand )
8 each leg @ 16kg each hand ( +2 kg per hand )
-Very challenging, but not near failure.
SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@18kg each hand ( +2 kg per hand )
10@18kg each hand ( +2 kg per hand )
10@18kg each hand ( +2 kg per hand )
8@18kg each hand ( +2 kg per hand ) , ( -2 reps )
-Very strong.
BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@27,5kg
10@27,5kg
10@27,5kg ( +1 rep )
9@27,5kg ( +1 rep )
-Ahhh, missed the very last rep. Slow eccentric bicep curls are exhausting!!!
TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@140lbs ( +10 lbs )
10@140lbs ( +10 lbs )
10@140lbs ( +10 lbs )
10@140lbs ( +10 lbs )
-Very challenging but not near failure.
-No time for them again, will shift them to 3d week workout permanently, fits better, this one gets too long and the other too short.
-Very strong workout, enjoyed!
1239
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 28, 2018, 05:18:49 am »
27 March2018
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none
ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg ( +10 kg )
8@65kg ( +5 kg )
8@70kg
-Very good.
BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg ( +5 kg )
10@55kg ( +5 kg )
8@60kg ( +5 kg ) , ( -2 reps )
-Awesome.
LAT PULLDOWN ( tempo 1:1:3 ):
10@110lbs ( +10 lbs )
10@120lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@140lbs ( +10 lbs )
10@140lbs
-Awesome.
PAUSED STANDING CALF RAISE MACHINE:
12@BW + 75kg ( +5 kg )
12@BW + 75kg ( +5 kg )
12@BW + 75kg ( +5 kg )
-Still rather easy.
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none
ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg ( +10 kg )
8@65kg ( +5 kg )
8@70kg
-Very good.
BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg ( +5 kg )
10@55kg ( +5 kg )
8@60kg ( +5 kg ) , ( -2 reps )
-Awesome.
LAT PULLDOWN ( tempo 1:1:3 ):
10@110lbs ( +10 lbs )
10@120lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@140lbs ( +10 lbs )
10@140lbs
-Awesome.
PAUSED STANDING CALF RAISE MACHINE:
12@BW + 75kg ( +5 kg )
12@BW + 75kg ( +5 kg )
12@BW + 75kg ( +5 kg )
-Still rather easy.
1240
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 26, 2018, 05:12:46 am »
24 March 2018
Bodyweight@session : 85,5kg
Soreness : none
Injuries/aches : none
HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@40kg
8@60kg
8@80kg ( +10 kg )
8@100kg ( +20 kg )
-Very nice.
DIPS ( tempo 1:1:3 ):
10@BW
10@BW
10@BW
9@BW ( -1 rep )
-Awesome that i can do dips with an eccentric tempo of 3, did them 1:1:2 last time.
CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@120lbs ( extra set )
10@120lbs
10@130lbs
10@140lbs ( +1 rep )
10@140lbs ( +2 reps )
-Awesome.
PAUSED SEATED CALF RAISE MACHINE:
12@65kg ( +5 kg )
12@65kg ( +5 kg )
12@65kg ( +5 kg )
-Missed this workout last week but was able to improve a lot at everything. Awesome.
Bodyweight@session : 85,5kg
Soreness : none
Injuries/aches : none
HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@40kg
8@60kg
8@80kg ( +10 kg )
8@100kg ( +20 kg )
-Very nice.
DIPS ( tempo 1:1:3 ):
10@BW
10@BW
10@BW
9@BW ( -1 rep )
-Awesome that i can do dips with an eccentric tempo of 3, did them 1:1:2 last time.
CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@120lbs ( extra set )
10@120lbs
10@130lbs
10@140lbs ( +1 rep )
10@140lbs ( +2 reps )
-Awesome.
PAUSED SEATED CALF RAISE MACHINE:
12@65kg ( +5 kg )
12@65kg ( +5 kg )
12@65kg ( +5 kg )
-Missed this workout last week but was able to improve a lot at everything. Awesome.
1241
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 23, 2018, 06:05:38 am »
Thanks! And yes, that's how it is, human nature, We take some things like granted and eternal, but they're not, its very important to realize that.
22 March 2018
Bodyweight@session : ???
Soreness : all around, chest lats quads glutes shoulders traps. Nothing too much though.
Injuries/aches : none
1½ hours full court basketball.
Not bad. Haven't played for 20 days again. Endurance was mediocre, but better then expected. Strength was very good. Speed was mediocre. Jump felt a bit off.
22 March 2018
Bodyweight@session : ???
Soreness : all around, chest lats quads glutes shoulders traps. Nothing too much though.
Injuries/aches : none
1½ hours full court basketball.
Not bad. Haven't played for 20 days again. Endurance was mediocre, but better then expected. Strength was very good. Speed was mediocre. Jump felt a bit off.
1242
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 22, 2018, 05:28:16 am »
21 March 2018
Bodyweight@session : 85kg , weirdly low, dehydrated?
Soreness : chest, lats, quads, all minor
Injuries/aches : none.
RDL ( tempo 1:1:3 ):
10@20kg
8@40kg
8@60kg
8@80kg ( +10 kg )
8@85kg ( +5 kg )
-Ultra solid and strong.
DB LUNGES ( tempo 1:1:3 ):
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 )
-Challenging but not too hard.
SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
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 )
-Hard but solid.
BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@27,5kg ( +2,5 kg )
10@27,5kg ( +2,5 kg )
9@27,5kg ( +2,5 kg ) , ( -1 rep )
8@27,5kg ( +2,5 kg ) , ( -2 reps )
-Oops, arms gave up here.
TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
-Challenging but not too hard.
DB SHRUGS:
-Run out of time, will do them next workout.
So i haven't done this workout for 2 weeks. Also last time eccentric tempo was 2 , upped that to 3. But i managed to pull out all exercises while increasing weight everywhere, that's great!!!
Bodyweight@session : 85kg , weirdly low, dehydrated?
Soreness : chest, lats, quads, all minor
Injuries/aches : none.
RDL ( tempo 1:1:3 ):
10@20kg
8@40kg
8@60kg
8@80kg ( +10 kg )
8@85kg ( +5 kg )
-Ultra solid and strong.
DB LUNGES ( tempo 1:1:3 ):
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 )
-Challenging but not too hard.
SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
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 )
-Hard but solid.
BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@27,5kg ( +2,5 kg )
10@27,5kg ( +2,5 kg )
9@27,5kg ( +2,5 kg ) , ( -1 rep )
8@27,5kg ( +2,5 kg ) , ( -2 reps )
-Oops, arms gave up here.
TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
-Challenging but not too hard.
-Run out of time, will do them next workout.
So i haven't done this workout for 2 weeks. Also last time eccentric tempo was 2 , upped that to 3. But i managed to pull out all exercises while increasing weight everywhere, that's great!!!
1243
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 20, 2018, 07:44:13 am »
^ Thanks! Very much agree, their aging and the closing gap of the inevitable is something we need to work well in our minds, makes us use our time together better.
19 March2018
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
ATG SQUAT ( tempo 1.5:1:3 ):
8@20kg
8@40kg
8@50kg
8@60kg
8@70kg ( +5 kg )
-Very good. Concentric a bit faster this time too.
BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@45kg ( extra set )
10@50kg
10@55kg
-Very good.
LAT PULLDOWN ( tempo 1:1:3 ):
10@100lbs
10@110lbs ( extra set )
10@120lbs
10@130lbs
10@140lbs ( +2 reps )
-Very good.
PAUSED STANDING CALF RAISE MACHINE:
12@BW + 70kg ( +5 kg )
12@BW + 70kg ( +5 kg )
12@BW + 70kg ( +5 kg )
-Easy again, ultra strict pauses again.
Very strong workout.
19 March2018
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
ATG SQUAT ( tempo 1.5:1:3 ):
8@20kg
8@40kg
8@50kg
8@60kg
8@70kg ( +5 kg )
-Very good. Concentric a bit faster this time too.
BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@45kg ( extra set )
10@50kg
10@55kg
-Very good.
LAT PULLDOWN ( tempo 1:1:3 ):
10@100lbs
10@110lbs ( extra set )
10@120lbs
10@130lbs
10@140lbs ( +2 reps )
-Very good.
PAUSED STANDING CALF RAISE MACHINE:
12@BW + 70kg ( +5 kg )
12@BW + 70kg ( +5 kg )
12@BW + 70kg ( +5 kg )
-Easy again, ultra strict pauses again.
Very strong workout.
1244
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 19, 2018, 05:57:05 am »
Sooo, my dad had some heart issues and i had to be at my hometown all week. Thankfully everything went fine. Back on track today.
1245
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 13, 2018, 06:14:39 am »
^^^Yes, well said. Still scratching the surface of this realm. If i fall in love with them, i can think of some ways to safely and easily implement heavy negatives: box squat: SL eccentric DL concentric. lunges are easy:do a heavy negative, leave DBs at the floor, reset and 'squat' them up. pullups: two hand concentric, one hand eccentric. dips : slow weighted eccentric, no concentric, just step up on the dip cage. DB OHP: do each hand reps separately, assist concentric with other hand. only bench press and free squat seem impossible without spotters. squat is doable by doing a heavy slow negative until reaching pins, leave bar on pins, unload, reset, reload. too much trouble though. Anyway, i only intend to do what im doing for now, play with tempo.
Also , another thing im loving already with this style of training, is the 'forced' AELS and solid form element. Weights are low, so concentric is always ultra solid form and also you can't cheat ROM or break form doing a slow controlled eccentric.
12 March2018
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
ATG SQUAT ( tempo 2:1:3 ):
8@20kg
8@40kg ( +10 kg )
8@50kg ( +10 kg )
8@60kg ( +10 kg )
8@65kg ( +5 kg )
-Great. Couldn't rise explosively though, slow eccentrics somehow forced a slow-ish concentric too.
BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@45kg
10@50kg
10@55kg
-Very nice.
LAT PULLDOWN ( tempo 1:1:3 ):
10@100lbs
10@120lbs
10@130lbs
8@140lbs ( -2 reps )
10@150lbs
-Top set was brutal.
PAUSED STANDING CALF RAISE MACHINE:
12@BW + 65kg ( +5 kg )
12@BW + 65kg ( +5 kg )
12@BW + 65kg ( +5 kg )
-Easy. Ultra strict pauses.
Very happy. Compared to last week that i did normal tempo (1:0:1?) , i matched bench, almost matched pulldwons and actually increased squat (!!!), all with 3 second eccentrics!!!
Also , another thing im loving already with this style of training, is the 'forced' AELS and solid form element. Weights are low, so concentric is always ultra solid form and also you can't cheat ROM or break form doing a slow controlled eccentric.
12 March2018
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
ATG SQUAT ( tempo 2:1:3 ):
8@20kg
8@40kg ( +10 kg )
8@50kg ( +10 kg )
8@60kg ( +10 kg )
8@65kg ( +5 kg )
-Great. Couldn't rise explosively though, slow eccentrics somehow forced a slow-ish concentric too.
BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg
10@55kg
-Very nice.
LAT PULLDOWN ( tempo 1:1:3 ):
10@100lbs
10@120lbs
10@130lbs
8@140lbs ( -2 reps )
-Top set was brutal.
PAUSED STANDING CALF RAISE MACHINE:
12@BW + 65kg ( +5 kg )
12@BW + 65kg ( +5 kg )
12@BW + 65kg ( +5 kg )
-Easy. Ultra strict pauses.
Very happy. Compared to last week that i did normal tempo (1:0:1?) , i matched bench, almost matched pulldwons and actually increased squat (!!!), all with 3 second eccentrics!!!