1351
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1352
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 10, 2017, 08:15:13 am »
By googling OAC i presume the race is about achieving a One Arm Chinup. I researched a bit too. OAC is cool, not sure i've got it in me but why not, I'm in. 
1353
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 08, 2017, 06:15:17 am »
Thanks guys!
Totally agree about anxiety etc. But i was talking about sth different. How intense mind work actually tires the body too. Without anxiety.
Anyway turns out it was sth totally different, was a little sick hahaha. Worse friday and saturday, missed saturday lifting session, fml, good now (sunday).
Totally agree about anxiety etc. But i was talking about sth different. How intense mind work actually tires the body too. Without anxiety.
Anyway turns out it was sth totally different, was a little sick hahaha. Worse friday and saturday, missed saturday lifting session, fml, good now (sunday).
1354
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 06, 2017, 11:55:17 am »
5 October 2017
Bodyweight@session : ???
Soreness : overall legs kinda tight/stressed, mostly quads and glutes
Injuries/aches : none
1½ hours full court basketball.
Bad.
Didn't sleep to well. Worked out legs 2 days the same week before bball after some time. Finally, I have a lot of work lately and i am being extremely creative and productive but i think the mind drain has a toll on my body too. All those combined gave a bad result:
Was slow, was weak, was numb. Felt legs had explosive power in them but I wasn't able to bring it out. Fitness was a bit improved, still mediocre though.
Better luck next time!
Bodyweight@session : ???
Soreness : overall legs kinda tight/stressed, mostly quads and glutes
Injuries/aches : none
1½ hours full court basketball.
Bad.
Didn't sleep to well. Worked out legs 2 days the same week before bball after some time. Finally, I have a lot of work lately and i am being extremely creative and productive but i think the mind drain has a toll on my body too. All those combined gave a bad result:
Was slow, was weak, was numb. Felt legs had explosive power in them but I wasn't able to bring it out. Fitness was a bit improved, still mediocre though.
Better luck next time!
1355
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 05, 2017, 06:28:39 am »
4 October 2017
Bodyweight@session : ~84.5kg
Soreness : quads, lats , both 2/5
Injuries/aches : none
HANG POWER SNATCH:
5@20kg
5@30kg
3@35kg
3@40kg
3@42,5kg
RDL:
8@65kg
8@75kg
8@85kg ( +1 rep )
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 ( -2 kg per hand )
12@16kg each hand ( -2 kg per hand ) , ( +1 rep )
12@16kg each hand ( -2 kg per hand ) , ( +2 reps )
BICEPS Z-BAR CURL:
12@25kg ( -2,5 kg )
12@25kg ( -2,5 kg )
12@25kg ( -2,5 kg ) , ( +2 reps )
TRICEPS PUSH DOWN:
12@130lbs
12@130lbs
12@130lbs ( +1 rep )
Haven't done the legs stuff since 13 September so did the same loads, haven't done the arms stuff since 7 September so took a step back.
Good choice overall, only lunges were too easy. Should have known, didn't lunge for 3 weeks but squat was in constant progress during them.
Bodyweight@session : ~84.5kg
Soreness : quads, lats , both 2/5
Injuries/aches : none
HANG POWER SNATCH:
5@20kg
5@30kg
3@35kg
3@40kg
3@42,5kg
RDL:
8@65kg
8@75kg
8@85kg ( +1 rep )
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 ( -2 kg per hand )
12@16kg each hand ( -2 kg per hand ) , ( +1 rep )
12@16kg each hand ( -2 kg per hand ) , ( +2 reps )
BICEPS Z-BAR CURL:
12@25kg ( -2,5 kg )
12@25kg ( -2,5 kg )
12@25kg ( -2,5 kg ) , ( +2 reps )
TRICEPS PUSH DOWN:
12@130lbs
12@130lbs
12@130lbs ( +1 rep )
Haven't done the legs stuff since 13 September so did the same loads, haven't done the arms stuff since 7 September so took a step back.
Good choice overall, only lunges were too easy. Should have known, didn't lunge for 3 weeks but squat was in constant progress during them.
1356
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 04, 2017, 05:48:44 am »
Well, i should elaborate more: I am not 5'10'', i am 6' barefoot. But i have very long neck and big head , also long legs. So, to get to 6' with them, the main body i have would be a 'normal' body size for someone 5'10'', maybe even lower. Still, long hands, yes. Great for dunking/basketball etc, i feel what you're saying.
1357
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 04, 2017, 05:44:07 am »
Forget the pins, its all about your body. A good rule i use for squats is 90 degrees knee angle. How deep the bar will be there depends on many things, your legs/torso lengths, your forward lean, how much your knees travel forward etc etc etc. Just try it with the bar on your back. Not empty because your back will be too straight. Not full because you won't be able to control it well.
Put , say 20kg on each side ( so total 60kg ), then do a few reps checking your knee angle, searching a nice depth. Try it with 80kg too. When you find it, try to set a mark somewhere so you can replicate it when doing work sets.
For example, i found that when i reach optimal half squat depth, the bar on the mirror is exactly at the same horizontal level with a fixed and distinct metal part of the squat rack.
Hope it helps.
Put , say 20kg on each side ( so total 60kg ), then do a few reps checking your knee angle, searching a nice depth. Try it with 80kg too. When you find it, try to set a mark somewhere so you can replicate it when doing work sets.
For example, i found that when i reach optimal half squat depth, the bar on the mirror is exactly at the same horizontal level with a fixed and distinct metal part of the squat rack.
Hope it helps.
1358
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 04, 2017, 03:49:08 am »
Thanks again. Going above 12 should be very hard i imagine. It is a long way up having 6'5'' wingspan on a 5'10'' body. First reps are easy, almost piston, but above 5 they get slow and hard, even at the fresh sets. I even have to hang for a couple of seconds to gather a few breaths for the last 1-2 reps. Maybe clusters is the way, something like rest-pause. But what i like doing when i reach >10 reps is switch to weighted and combine them with an AMRAP BW finisher.
1359
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 04, 2017, 03:42:11 am »
How is that treadmill-at-the-end thing working for you? Do you find it counter-acting with the weights or is it just an added benefit?
1360
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 03, 2017, 05:40:34 am »
^Thanks , read below for more! 
2 October 2017
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@57,5kg ( +2,5 kg )
3@62,kg ( +1 rep )
-Great!
ATG SQUAT:
10@20kg
8@40kg
5@60kg
5@72,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
-Great, RPE at top set around 8 , ready to rep >= BW next time.
BENCH PRESS:
10@20kg
8@40kg
5@52,5kg ( -2,5 kg )
5@62,kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
-Very strong. Can't up next time though, will redo same weights.
DEAD-HANG PULLUPS:
11@BW ties
9@BW ( +1 rep )
8@BW
7@BW
7@BW
Total reps = 42 ( +1 rep ) ,
-Barely god 7th at both last sets. Doesn't matter , PRed again!!!
PAUSED STANDING CALF RAISE MACHINE:
12@BW+80kg ( +5 kg )
12@BW+80kg ( +5 kg )
12@BW+80kg ( +5 kg )
-Calves are so strong this year. Felt like i won't be able to do all reps @85 next week though. Let's see.
General feeling of awesomeness!
2 October 2017
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@57,5kg ( +2,5 kg )
3@62,kg ( +1 rep )
-Great!
ATG SQUAT:
10@20kg
8@40kg
5@60kg
5@72,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
-Great, RPE at top set around 8 , ready to rep >= BW next time.
BENCH PRESS:
10@20kg
8@40kg
5@52,5kg ( -2,5 kg )
5@62,kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
-Very strong. Can't up next time though, will redo same weights.
DEAD-HANG PULLUPS:
11@BW ties
9@BW ( +1 rep )
8@BW
7@BW
7@BW
Total reps = 42 ( +1 rep ) ,
-Barely god 7th at both last sets. Doesn't matter , PRed again!!!
PAUSED STANDING CALF RAISE MACHINE:
12@BW+80kg ( +5 kg )
12@BW+80kg ( +5 kg )
12@BW+80kg ( +5 kg )
-Calves are so strong this year. Felt like i won't be able to do all reps @85 next week though. Let's see.
General feeling of awesomeness!
1361
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 02, 2017, 06:22:00 am »
30 September 2017
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
PUSH-PRESS:
5@20kg
5@40kg
3@45kg
3@47,5kg
3@50kg
HALF SQUAT:
5@60kg
5@70kg
5@80kg
5@90kg
5@100kg
DIPS:
10@BW
10@BW ( +1 rep )
9@BW ( +1 rep )
8@BW
8@BW
DEAD-HANG CHINUPS:
9@BW
8@BW
8@BW ( +1 rep )
7@BW
7@BW
PAUSED SEATED CALF RAISE MACHINE:
12@BW+60kg
12@BW+60kg
12@BW+60kg
Haven't done this workout for 3 weeks so stayed at same loads. Happy surprise, both push-pres and half-squats were very easy and solid.
Feel too small to progress, want to add some mass on me, not anything crazy just a couple of kilos, i tend to feel/operate great overall around 87kg/190lbs.
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
PUSH-PRESS:
5@20kg
5@40kg
3@45kg
3@47,5kg
3@50kg
HALF SQUAT:
5@60kg
5@70kg
5@80kg
5@90kg
5@100kg
DIPS:
10@BW
10@BW ( +1 rep )
9@BW ( +1 rep )
8@BW
8@BW
DEAD-HANG CHINUPS:
9@BW
8@BW
8@BW ( +1 rep )
7@BW
7@BW
PAUSED SEATED CALF RAISE MACHINE:
12@BW+60kg
12@BW+60kg
12@BW+60kg
Haven't done this workout for 3 weeks so stayed at same loads. Happy surprise, both push-pres and half-squats were very easy and solid.
Feel too small to progress, want to add some mass on me, not anything crazy just a couple of kilos, i tend to feel/operate great overall around 87kg/190lbs.
1362
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 29, 2017, 04:38:04 am »
28 September 2017
Bodyweight@session : ???
Soreness : quads, glutes, chest, lats, all minor
Injuries/aches : none
1½ hours full court basketball.
Improvement in fitness. Not bad anymore, still mediocre though. Gotta improve it, want to enjoy basketball more. No rim jumps.
Bodyweight@session : ???
Soreness : quads, glutes, chest, lats, all minor
Injuries/aches : none
1½ hours full court basketball.
Improvement in fitness. Not bad anymore, still mediocre though. Gotta improve it, want to enjoy basketball more. No rim jumps.
1363
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: September 29, 2017, 04:24:44 am »
Can you film those squats at some point?I remember you having trouble properly deep squatting 50kg so very curious to see how those 150kg halves look. Not a disbelief request, pure S&C curiosity.
1364
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 27, 2017, 05:35:11 am »
Too fucking early for a derail. What can you do, just get back on the train and try hard to stay on it.
26 September 2017
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@55kg
2@62,kg
ATG SQUAT:
10@20kg ( +2 reps )
8@40kg ( +3 reps )
5@60kg
5@70kg
5@80kg
BENCH PRESS:
10@20kg ( +2 reps )
8@40kg ( +3 reps )
5@55kg
5@60kg
5@65kg
DEAD-HANG PULLUPS:
11@BW ( +1 rep ) , ties
8@BW
8@BW
7@BW
7@BW
-Total reps = 41 ( +1 rep ) ,
PAUSED STANDING CALF RAISE MACHINE:
12@BW+75kg ( +5 kg )
12@BW+75kg ( +5 kg )
12@BW+75kg ( +5 kg )
Stayed at same weight at clean, squat and bench. Was ok, could have added but didn't feel confident before coz of too many missed workouts lately. Awesome pullups!
26 September 2017
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@55kg
2@62,kg
ATG SQUAT:
10@20kg ( +2 reps )
8@40kg ( +3 reps )
5@60kg
5@70kg
5@80kg
BENCH PRESS:
10@20kg ( +2 reps )
8@40kg ( +3 reps )
5@55kg
5@60kg
5@65kg
DEAD-HANG PULLUPS:
11@BW ( +1 rep ) , ties
8@BW
8@BW
7@BW
7@BW
-Total reps = 41 ( +1 rep ) ,
PAUSED STANDING CALF RAISE MACHINE:
12@BW+75kg ( +5 kg )
12@BW+75kg ( +5 kg )
12@BW+75kg ( +5 kg )
Stayed at same weight at clean, squat and bench. Was ok, could have added but didn't feel confident before coz of too many missed workouts lately. Awesome pullups!
1365
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 21, 2017, 03:52:56 am »
^^^^^
Dogs are ultra racist to cats though!
Strong post , loved it!
Dogs are ultra racist to cats though!
Strong post , loved it!