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Quote from: LBSS on April 10, 2018, 12:57:52 am

jump attack? gtfo. 

Been stuck at the bottle neck for a long while.
so giving different things a try.

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:
 

^^^ 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.

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

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.

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.

^ 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.