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Messages - vag

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1261
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 12, 2018, 05:01:27 am »
10 February 2018

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

PUSH-PRESS:
10@20kg
5@40kg
3@50kg
3@55kg
1@60kg ( extra set )
1@62,5kg ( extra set ) , 1RM  :personal-record:
½@65kg ( extra set )
1@60kg ( -1 rep )
-Ah, great!!! Got 65 over my head but couldn't lock it. Also fatigue from PR singles didn't let me double the 60kg at the end for another 2RM PR tie.

HALF SQUAT:
10@65kg ( +5 kg )
5@85kg ( +5 kg )
5@95kg ( +5 kg )
5@105kg ( +5 kg )
5@115kg ( +5 kg )
-Still VERY solid and smooth and fast and all.

DIPS:
16@BW ( +1 rep ) , ties  :personal-record:
13@BW ( -1 rep )
13@BW ( +1 rep )
-Great.

DEAD-HANG CHINUPS:
12@BW
LAT-PULLDOWN:
9@82kg
6@86kg
5@91kg
DEAD-HANG CHINUPS:
9@BW ( +1 rep )
-Sore abs made those hard. Got them through nice though.

PAUSED SEATED CALF RAISE MACHINE:
15@70kg
15@70kg
15@70kg
-Ties last week's all time :personal-record:

1262
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: February 12, 2018, 04:48:07 am »
It was me, LOLed IRLwhen i read it, +1 well deserved!  :highfive:

1263
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 11, 2018, 01:45:47 pm »
9 February 2018

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

TREADMILL:
35 minutes , 1% incline.
5 minutes blocks: Run till 5' mark, reduce to 4kmh, get HR while walking, up speed and proceed to next block.
HR measurements:
Initial    : 93bpm ( -2 bpm )
6.0 kmh : 115bpm ( +12bpm )
6.5 kmh : 135bpm ( +18 bpm )
7.0 kmh : 153bpm ( +14 bpm )
7.5 kmh : 162bpm ( +11 bpm )
8.0 kmh : 169bpm ( +13 bpm )
8.5 kmh : 169bpm ( +14 bpm )
8.0 kmh : 172bpm ( +5 kmh ) , ( +17 bpm )
-Felt great but HR was over the top. Weird. Whatever.

SLANT BENCH LEG RAISE:
20@BW
20@BW ( +3 reps )
18@BW ( +1 rep )
-Very strong.

FRONT PLANK:
2x60seconds
-Extremely hard

SIDE PLANK:
50 seconds left side ( -10 seconds )
50 seconds right side ( -10 seconds )

Planks were sabotaged from the leg raises. Overall good though.

1264
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 08, 2018, 08:32:21 am »
7 February 2018

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

ATG SQUAT:
10@20kg
8@40kg
5@60kg
5@75kg
4@90kg ( +2,5 kg ) , ( -1 rep )
17@62,5kg ( +3 reps )
-Very good. Could grind a 5th @90 but preferred to stay at solid-form reps count.

BENCH PRESS:
10@20kg
8@40kg
5@55kg
5@65kg ( +2,5 kg )
5@72,5kg ( +2,5 kg ) , ties 5RM  :personal-record:
16@55kg ( +2 reps )
-Great!

DEAD-HANG PULLUPS:
12@BW ( +1 rep ) , ties  :personal-record:
LAT PULLDOWN:
8@82kg ( +1 rep )
7@86kg ( +1 rep )
5@91kg ( +1 rep )
DEAD-HANG PULLUPS:
8@BW
-Great.

PAUSED STANDING CALF RAISE MACHINE:
15@BW + 80kg
15@BW + 80kg
13@BW + 80kg
-Same reps again. Limit strength here with the strict pauses.

1265
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 07, 2018, 06:10:47 am »
Was on a business trip the last 3 days, lost Monday and Tuesday training. Did some good ( for my standards ) amount of walking though, 7+km each day.

Saturday's log:

4 February 2018

Bodyweight@session : don't remember
Soreness : none
Injuries/aches : none

PUSH-PRESS:
10@20kg
5@40kg
3@50kg
3@55kg
2@60kg ties previous week's lifetime 2RM & estimated 1RM  :personal-record:
-A third rep @60 feels far far away. Maybe i should switch to my HPC scheme: do PR chasing singles before top set and reduce the latter to a manageable 3x load, e.g. 57.5 now.

HALF SQUAT:
10@60kg
5@80kg ( +10 kg )
5@90kg ( +10 kg )
5@100kg ( +10 kg )
5@110kg ( +10 kg )
-Extremely solid and smooth, really enjoyed those.

DIPS:
15@BW ( +2 reps )
14@BW ( +2 reps )
12@BW
-Good progress!

DEAD-HANG CHINUPS:
12@BW ( +1  rep )
LAT-PULLDOWN:
9@82kg ( +1  rep )
6@86kg
5@91kg
DEAD-HANG CHINUPS:
8@BW
-Nice.

PAUSED SEATED CALF RAISE MACHINE:
15@70kg
15@70kg ( +2 reps )
15@70kg ( +2 reps )
-First time i ever get to complete 3x15 at this weight,  :personal-record:

1266
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 03, 2018, 06:03:51 am »
2 February 2018

Bodyweight@session : ~86,25kg
Soreness : none
Injuries/aches : none , knee is 100% now, nice.

TREADMILL:
35 minutes , 1% incline.
5 minutes blocks: Run till 5' mark, reduce to 4kmh, get HR while walking, up speed and proceed to next block.
HR measurements:
Initial    : 95bpm ( +5 bpm )
6.0 kmh : 103bpm ( extra block, walking )
6.5 kmh : 117bpm ( -10 bpm )
7.0 kmh : 139bpm ( -3 bpm )
7.5 kmh : 151bpm ( -9 bpm )
8.0 kmh : 156bpm ( -6 bpm )
8.5 kmh : 155bpm ( +5 kmh ) , ( -7 bpm )
7.5 kmh : 155bpm ( -7 bpm )
-Good progress, both in feel and in HR, even in the fastest set that i increased speed. Very nice!!!

SLANT BENCH LEG RAISE:
20@BW ( +3 reps )
17@BW ( +1 rep )
17@BW ( +2 reps )

FRONT PLANK:
2x60seconds ( +15 seconds )

SIDE PLANK:
60 seconds left side ( +15 seconds )
60 seconds right side ( +15 seconds )

Planks were very hard, barely didnt collapse at last 5-10 seconds of each set. But got them through.

1267
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 01, 2018, 05:50:45 am »
31 January 2018

Bodyweight@session : ~86,75kg
Soreness : abductors, glutes, quads, calves
Injuries/aches : knee still a little tender.

RDL:
8@80kg
8@90kg
7@100kg ( +1 rep )
-Bad grip again. But getting better fast as always.

DB LUNGES:
8 each leg @ 20kg each hand ( +2 kg per hand kg )
8 each leg @ 20kg each hand ( +2 kg per hand kg )
8 each leg @ 20kg each hand ( +2 kg per hand kg )
-Hard this time. But got em all.

SEATED SHOULDERS NEUTRAL GRIP DB PRESS:
12@18kg each hand ( +2 kg per hand kg )
12@18kg each hand ( +2 kg per hand kg )
10@18kg each hand ( +2 kg per hand kg ) , ( -2 reps )
-Nice. Run out of strength at the end of last set but was very strong till then.

BICEPS Z-BAR CURL:
12@30kg ( +5 kg )
12@30kg ( +5 kg )
10@30kg ( +5 kg ) , ( -2 reps )
-Very strong considering the 20% increase.

TRICEPS PUSH DOWN:
12@150lbs ( +10 lbs )
12@150lbs ( +10 lbs )
12@150lbs ( +10 lbs )
-Hard to very hard but got them all.

DB SHRUGS:
12@24kg ( +4 kg per hand kg )
12@24kg ( +4 kg per hand kg )
12@24kg ( +4 kg per hand kg )
-Still easy.

Nice progress everywhere.

1268
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 30, 2018, 03:31:34 am »
29 January 2018

Bodyweight@session : ~86,75kg
Soreness : none
Injuries/aches : knee still a little tender

HANG POWER CLEAN:
8@20kg
5@40kg
3@50kg
3@60kg
0@70kg
0@70kg
3@65kg , ties 3RM  :personal-record:
-Two missed lifetime PR attempts. Closer than ever. But not there.

ATG SQUAT:
10@20kg
8@40kg
5@60kg
5@75kg
5@87,5kg ( +2,5 kg )
14@62,5kg ( +2,5kg ) , ( -4 reps )
-Top set above BW again, very nice. Wanted some more reps at finisher even though i upped the weight, but it's ok.

PAUSED STANDING CALF RAISE MACHINE:
15@BW + 80kg
15@BW + 80kg
13@BW + 80kg
-Same reps but more strict pauses. Nice.


1269
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 29, 2018, 03:37:45 am »
27 January 2018

Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : right knee tender. It bruised but liquid / swelling / pain reduced fast.

PUSH-PRESS:
10@20kg
5@40kg
3@50kg
3@55kg ( +2.5 kg )
2@60kg ( +5 kg ) , ( -1 rep ) , long chased lifetime 2RM & estimated 1RM  :personal-record:
-Fuck yeah!

HALF SQUAT:
10@60kg
5@70kg
5@80kg
5@90kg
5@100kg
-Haven't done those since mid December plus knee was a little tender so went light. Extremely solid, enjoyed.

DIPS:
13@BW ( +1  rep )
12@BW
12@BW
-Felt stronger but it didn't reflect on reps.

DEAD-HANG CHINUPS:
11@BW ( +1  rep )
LAT-PULLDOWN:
8@82kg ( +1  rep )
6@86kg ( +1  rep )
5@91kg ( +1  rep )
DEAD-HANG CHINUPS:
8@BW ( +1  rep )
-Very nice.

PAUSED SEATED CALF RAISE MACHINE:
15@70kg ( +5 kg) , ties  :personal-record:
13@70kg ( +5 kg) ,  ( -2 reps )
13@70kg ( +5 kg) ,  ( -2 reps )
-Very nice.

1270
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 29, 2018, 03:25:26 am »
This MAF concept is interesting. According to the 180 formula i should be training around 142bpm instead of 155-160 that i am currently. Might use that, i like the consistent quantifiable tracking and the 'progressive overloading' concept. Thanks for sharing!

1271
Progress Journals & Experimental Routines / Re: acole14's journal
« on: January 29, 2018, 03:09:49 am »
Looks great nevertheless, kinda floating.
But anyway, when i was doing head-height jumps at home, i couldn't reach ceiling, so i used to hang a string with an object at the end ( e.g. a pencil ). Not only you know if you reached a height that way, but you can even quantify and regulate, you can estimate from the 'impact force' how much above the pencil you got so then you can shorten the hanging length of the string. So if you expect to get 2-3 inches below that ceiling, start with a 5'' string. See if you get it, estimate how much, and then shorten it to 3'' etc. Not that convenient but works well.

1272
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 26, 2018, 03:36:45 am »
25 January 2018

Bodyweight@session : ???
Soreness : mid quads, glutes, abs (mostly lateral) , shoulders
Injuries/aches : none

1½ hours full court basketball.
By far the best bball session of the season, mostly regarding endurance. I was unexpectedly fit, barely skipping plays. Following fast breaks etc. Furthermore, better breaths also help strength and vert. Overall i really enjoyed it. Can't attribute it to the two running sessions that i did the last 10 days, feels too soon, but maybe i should? The difference was chaotic!
On the bad side, a few minutes before the end i got a really hard foul from two guys and i fell without balance, unluckily i fell with my right knee, it got all the impact force. Nothing too serious but it gathered some liquid and hurts whenever i flex/bend the knee, last night i was limping a bit. Ill be fine but i want to squat tomorrow, would hate to have to skip it.

1273
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 25, 2018, 10:41:41 am »
24 January 2018

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

RDL:
8@80kg ( +5 kg )
8@90kg ( +5 kg )
6@100kg ( +5 kg ) , ( -2 reps )
-Bad grip in all sets. Gripped the bar wrong at first one and then couldn't get over it. Still, very good.

DB LUNGES:
8 each leg @ 18kg each hand ( +2 kg per hand kg )
8 each leg @ 18kg each hand ( +2 kg per hand kg )
8 each leg @ 18kg each hand ( +2 kg per hand kg )
-Still kinda easy.

SEATED SHOULDERS NEUTRAL GRIP DB PRESS:
12@16kg each hand
12@16kg each hand
12@16kg each hand
-Easy.

BICEPS Z-BAR CURL:
12@25kg
12@25kg
12@25kg
-Too easy.

TRICEPS PUSH DOWN:
12@140lbs
12@140lbs
12@140lbs
-Easy.

DB SHRUGS:
12@20kg
12@20kg
12@20kg
-Too easy.

Last dime i did shoulders-arms :15 December.
Last time i did shrugs : 6 September.
Did same loads i did last time in all of the above. They were all much easier than expected. That's good.

1274
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 24, 2018, 03:25:46 am »
23 January 2018

Bodyweight@session : ~86,25kg
Soreness : legs ( all around ) , chest, lats, all minor,, only quads a bit more.
Injuries/aches : none

TREADMILL:
30 minutes, ~3.5km @ 1% incline.
5 minutes blocks: Run till 5' mark, reduce to 4kmh, get HR while walking, up speed and proceed to next block.
HR measurements:
Initial    : 90pbm
6.5kmh : 127bpm ( same ) (!)
7.0kmh : 142bpm ( -1 bpm )
7.5kmh : 160bpm ( +17bpm )
8.0kmh : 162bpm ( +7bpm )
8.0kmh : 162bpm ( +10bpm )
7.5kmh : 162bpm ( +10bpm ) , ( +5kmh )
-Felt better but HR was higher. 160+ is a bit too much. Whatever, not changing anything, lets see what happens next week.

PAUSED STANDING CALF RAISE MACHINE:
15@BW + 80kg
15@BW + 80kg ( +2 reps )
13@BW + 80kg ( +1 rep )

SLANT BENCH LEG RAISE:
17@BW ( +2 reps )
16@BW ( +2 reps )
15@BW

FRONT PLANK:
2x45seconds ( +15 seconds )

SIDE PLANK:
45 seconds left side ( +15 seconds )
45 seconds right side ( +15 seconds )

STRETCHING:
No time.

1275
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 23, 2018, 05:22:55 am »
22 January 2018

Bodyweight@session : ~86,5kg
Soreness : quads, glutes, minor. traps, triceps, even less.
Injuries/aches : none

HANG POWER CLEAN:
8@20kg
5@40kg
3@50kg
3@60kg ( +2,5 kg )
3@65kg ( +2,5 kg ) , ties 3RM  :personal-record:
-Extremely powerful. Should have tried 1RM PR. Still , got to use the PR icon so soon after xmas break, happy!

ATG SQUAT:
10@20kg
8@40kg
5@60kg
5@75kg
5@85kg ( +2,5 kg )
18@60kg ( +1 rep )
-Very solid once again. Loving it.

BENCH PRESS:
10@20kg
8@40kg
5@55kg
5@65kg  ( +2,5 kg )
5@70kg
16@55kg  ( +2 reps )
-Feel was a little weak but it went very nice.

DEAD-HANG PULLUPS:
11@BW ( +1 rep )
LAT PULLDOWN:
7@82kg ( -4 kg ) , ( +2 reps )
6@86kg ( -5 kg ) , ( +2 reps )
4@91kg ( -5 kg ) , ( +2 reps )
DEAD-HANG PULLUPS:
8@BW
-Lowered pulldown weights to get to 'normal' rep ranges, goal is to barely be able to do 5 at top set. Overall ok, felt stronger.

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