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Messages - vag

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1321
Depths are good. Pin 11 ( 120kg ) is pretty good for partial squats already imho. Rise speed is great too. But the bar is too heavy, your form breaks down very bad ( and even dangerously ) at the very last part. It looks more like you are dumping the bar, like failing the eccentric and then doing just a concentric pin squat. Last rep @100kg made me hurt.
If i were you, i would lower the weights and focus on not losing form. So ok, do this pin-lowering-progression. But go down 20kg. Yes, 20kg, this is what it looks to me, because even with 80kg you still lost your form bad at the end. So stick with the routine but use 100-80-60 kg and then slowly but steady progressively overload it.
Just my 2 cents, props for often posting form videos, what comes next (like this message now ) is not criticism but constructive critique and advice, the only goal is to get the best out of your training.

1322
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 14, 2017, 11:13:34 am »
Irrelevant with that choice, when you say AxB , is it sets x reps or reps x sets? Is 10x5 10 sets of 5 reps or 5 sets of 10 reps?
Also, FWIW, KF's volume sessions were 5x8 ( 5 sets of 8 reps ), where those 8 reps were all out, looked more like a short-break MSEM cluster of 8 singles ( without the un/re-racking ).

1323
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 14, 2017, 06:13:09 am »
13 November 2017

Bodyweight@session : ~85.5kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
8@20kg ( +3 reps )
5@40kg
3@50kg
3@60kg
3@65kg ( +1 rep ) , ties 3RM  :personal-record:
-Great, just great.

ATG SQUAT:
10@20kg
5@40kg
5@60kg
5@77,5kg ( +2,5 kg )
5@87,5kg ( +2,5 kg ) , season best
18@60kg  ( +3 reps ) , season best
-Awesome. Not even maximal, feeling able to up again next week.

PAUSED STANDING CALF RAISE MACHINE:
12@BW+90kg  ( +5 kg )
11@BW+90kg  ( +5 kg ) , ( -1 rep )
10@BW+90kg  ( +5 kg ) , ( -2 reps )
-Reached limit strength finally.

Decided to keep the split i did last week, so Monday is only legs and Tuesaday chest and lats. Currently both those split sessions take around 45 minutes each, will add cardio and core stuff to bring them up to 60-75.
Now shooting for 4 weight lifting days per week, hope i can keep up with it.

1324
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 13, 2017, 05:38:16 am »
11 November 2017

Bodyweight@session : ~85,75kg
Soreness : none
Injuries/aches : none

PUSH-PRESS:
5@20kg
5@40kg
3@50kg ( +5 kg )
3@52,5kg ( +2,5 kg )
3@55kg
-Very good.

HALF SQUAT:
5@70kg
5@90kg  ( +10 kg )
5@100kg ( +10 kg )
5@105kg ( +5 kg )
5@110kg
-Last week i upped everything 5g and now this! Awesome.

DIPS:
12@BW
8@BW+5kg
5@BW+10kg
5@BW+15kg ( +1 rep ) , technically PR
13@BW ( +1 rep ) , ties  :personal-record:
-Got 5th rep at top set (15 kg), ready to advance, awesome!!!

DEAD-HANG CHINUPS:
11@BW , ties :personal-record:
7@BW+5kg  ( +1 rep )
5@BW+10kg
5@BW+15kg ( +1 rep ) , technically PR
8@BW
-Got 5th rep at top set here too, great!

PAUSED SEATED CALF RAISE MACHINE:
12@65kg
12@65kg
12@65kg
-Upped last week here so did the same for better 'feel'. Very strong, ready to up now.

1325
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 10, 2017, 05:29:06 am »
9 November 2017

Bodyweight@session : ???
Soreness : chest , glutes, traps, all minor
Injuries/aches : none

1½ hours full court basketball.
Best/most enjoyable bball session this season. Feeling very strong, taking body contacts like a boss. Somewhat faster. Couple of good jumps. Somewhat fitter, skipping much less plays.
Still long way to go to a level that i would be content with, but happy with the improvement(s).

Also, 4 workouts in a the last 4 days / 5 in the last 6 days. Woke up literally wrecked hahaha, but i love it.

1326
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: November 10, 2017, 05:20:58 am »
^amazing food? You're drooling? I see what you did there!  :trollface:

1327
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 09, 2017, 08:23:20 am »
8 November 2017

Bodyweight@session : ~85kg
Soreness : mostly chest and lats, some quads hamstrings and glutes.
Injuries/aches : none

HANG POWER SNATCH:
5@20kg
5@30kg
3@35kg
3@40kg
3@42,5kg ( +1 rep )

RDL:
8@65kg
8@75kg
8@85kg

DB LUNGES:
6 each leg @ 16kg each hand
6 each leg @ 16kg each hand
6 each leg @ 16kg each hand

SEATED NEUTRAL GRIP DB OHP:
12@16kg each hand
12@16kg each hand
12@16kg each hand

BICEPS Z-BAR CURL:
12@25kg
12@25kg
12@25kg

TRICEPS PUSH DOWN:
12@130lbs
12@130lbs
12@130lbs

Another 2 weeks since i did this workout, so i used the same loads yet again. Everything was fairly easy though so that's good.

1328
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 08, 2017, 06:01:18 am »
7 November 2017

Bodyweight@session : measured but forgot lol
Soreness : some quads glutes and abductors
Injuries/aches : none

BENCH PRESS:
10@20kg
8@40kg
5@52,5kg
5@62,kg
5@67,5kg
18@50kg ( +3 reps )
-Nice. Should have done 70 for top set.

INCLINE DB PRESS: ( new exercise )
12@16kg each hand
12@16kg each hand
12@16kg each hand

DEAD-HANG PULLUPS:
11@BW ( +1 rep ) , ties  :personal-record:
7@BW+5kg ( +1 rep )
4@BW+10kg ( -1 rep )
4@BW+15kg
8@BW
-Nice

BENT DB ROW: ( new exercise )
12 each hand @20kg
12 each hand @20kg
12 each hand @20kg

1329
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 07, 2017, 04:31:40 am »
6 November 2017

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

HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@60kg
0@70kg ( failed PR attempt )
2@65kg
-Very good. 60kg felt light so went for the PR. Failed it, not very close either.

ATG SQUAT:
10@20kg
5@40kg
5@60kg
5@75kg
5@85kg
15@60kg ( +1 rep )
-Best squat session this year. Very solid/tight.

BENCH PRESS:

DEAD-HANG PULLUPS:

PAUSED STANDING CALF RAISE MACHINE:
12@BW+85kg
12@BW+85kg
12@BW+85kg
-More strict pauses. Strong.

So i was short on time again and had to cut this workout in half. Skipped bench and pulls, will try to do them today.
One good thought was, make this permanent. Workout was getting too long after the high-rep-finishers addition anyway. That way I might add a couple of sets or exercises too, be able to do something extra like core or cardio, plus I am adding a training day, more stimulus, more results. But i am not sure i can be consistent with that, it adds up to 4 gym days a week. Id like it though. Lets see...

1330
LOL, let's all get in, it doesn't seem feasible at all anyway. I was extremely happy to get a 4th rep @15kg the other day, according to the recommendation above I gotta get to 5x5@40kg and be able to do 1 rep @65kg before attempting it. Just typing those numbers discourages me. But im still in hahaha  :highfive:

1331
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 06, 2017, 07:57:33 am »
4 November 2017

Bodyweight@session : ~85,5kg , carbed up, not by plan, just happened
Soreness : none
Injuries/aches : none

PUSH-PRESS:
5@20kg
5@40kg
3@45kg
3@50kg
3@55kg ( +2,5 kg )
-Awesome, 50kg actually light!

HALF SQUAT:
5@70kg ( +5 kg )
5@80kg  ( +5 kg )
5@90kg ( +5 kg )
5@100kg ( +5 kg )
5@110kg ( +5 kg )
-Heavier, deeper, faster, smoother. Awesome!

DIPS:
12@BW ( +2 reps )
8@BW+5kg ( +1 rep )
5@BW+10kg
4@BW+15kg
12@BW
-Very good.

DEAD-HANG CHINUPS:
11@BW , :personal-record:
6@BW+5kg
5@BW+10kg ( +1 rep )
4@BW+15kg ( +1 rep )
8@BW  ( -1 rep )
-Awesomeness!

PAUSED SEATED CALF RAISE MACHINE:
12@65kg ( +2,5 kg )
12@65kg ( +2,5 kg )
12@65kg ( +2,5 kg )
-Very strong here too.

It seems that rich carb dinner + good sleep + rich carb lunch + noon nap + triple espresso = PED. I'll take it!  ;D

1332
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: November 03, 2017, 02:55:44 pm »
If you HAVE to change something, change the dunking hand, seemed easier to me and helped sooo much. Left hand is so much better/natural for LR plant. T0ddday took this advice and found it very helpful too. But take it with a grain of salt, i am a little bit ambidextrous so it came rather easy to me to dunk left-handed.

1333
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 03, 2017, 02:51:21 pm »
2 November 2017

Bodyweight@session : ???
Soreness : some chest, lats, quads, abductors, glutes calves and quads.
Injuries/aches : none

1½ hours full court basketball.
Nothing interesting to report. Was sore from lifting. Was rusty too. Felt strong but not explosive. Fitness was ok but i was playing quite 'reserved', skipped many plays.

1334
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 02, 2017, 02:11:31 pm »
Too much work, a couple of national off days, more derail, FML. Trying to save what i can. Good thing is that getting 2 workouts a week feels a failure.

1 November 2017

Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@60kg
2@65kg
-Little rusty but powerful.

ATG SQUAT:
10@20kg
5@40kg
5@60kg
5@75kg
5@85kg
14@60kg
-Good.

BENCH PRESS:
12@50kg
12@50kg
12@50kg

DEAD-HANG PULLUPS:
9@BW
8@BW
7@BW

PAUSED STANDING CALF RAISE MACHINE:
12@BW+85kg
12@BW+85kg
12@BW+85kg
-Strong.

Short on time, had to modify bench and pullups. Overall ok.

1335
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 02, 2017, 04:25:08 am »
Your foods are very... Greek. Or, at least, Mediterranean... you'd lose your mind if you were around here hahaha. You'd add some couple of dozens of pounds too lololol

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