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Messages - vag

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1501
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 20, 2017, 04:55:36 am »
19 January 2017

Bodyweight@session : ???
Soreness : recovery kinda worked, calves and quads DOMS reduced. but hamstrings traps shoudlers biceps and triceps DOMS increased from Wednesdays gym. still a mess.
Injuries/aches : none

1½ hours full court basketball.
Not having played for 2 months and being so sore didn't leave room for much expectations. Reality was a tiny bit better however, especially fitness. Strength too. Reaction time was slow though and vert too. All things considered,  not bad!

1502
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 19, 2017, 05:05:58 am »
18 January 2017

Bodyweight@session : 84kg
Soreness : chest, lats, quads, hamstrings, glutes, abductors, calves, traps, triceps, shoulders, abs. all over 4/5, hell!!!
Injuries/aches : none

STATIONARY BIKE:
15' , low effort, trying to bring some blood to them damn sore leg muscles so they hurt a little less, lol.

RDL:
8@70kg
8@70kg
8@70kg

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

BICEPS Z-BAR CURL:
12@20kg
12@20kg
12@20kg

TRICEPS PUSH DOWN:
12@120lbs
12@120lbs
12@120lbs

Then did some more recovery stuff for legs:

HORIZONTAL LEG PRESS:
30@100lbs
30@100lbs
30@100lbs

STANDING CALF RAISE MACHINE:
20@BW+15kg
20@BW+15kg
20@BW+15kg

1503
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 17, 2017, 03:20:37 am »
16 January 2017

Bodyweight@session : ~83,5kg
Soreness : none
Injuries/aches : none

ATG PAUSED SQUAT:
6@60kg
6@60kg
6@60kg

BENCH PRESS:
6@60kg
6@60kg
6@60kg

DEAD-HANG PULLUPS:
6@BW
6@BW
6@BW

STANDING CALF RAISE MACHINE:
12@BW+40kg
12@BW+40kg
12@BW+40kg

Lost some weight. Visibly leaner. Very recovered, all tightness gone. Very de-trained and rusty, e.g. abductors started cramping at second squats set.

1504
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 16, 2017, 04:57:21 am »
Thanks for thinking of me guys! Way too much work and life happened, no training at all. All under control though.
Also, your timing is very amazing, after almost 2 months off, you contacted me the exact day of restarting, stay tuned for training log later tonight!  :highfive:

1505
800m+ Running and/or Conditioning / Re: The Misc Running Records Thread
« on: December 22, 2016, 08:19:48 am »
Quote from: adarqui on December 21, 2016, 11:30:26 pm
http://www.usatf.org/statistics/Records/masters_roadLDR.asp

Insanity strikes more raw and powerful than ever!

Guys in their 70s running sub-3h marathons and guys in their 80s running them sub-4h.

Guys over 70yo completing 100 mile races. In good time too, sub-24h , but i don't even care for that, just finishing a 100 miles race is insane enough.

But what about 5km that requires speed too?
21:59 , Warren Utes , 81 years old!!!  :o
26:33 Hugh Campbell , 88 years old!!!!!!  :motherofgod:
33:46 Henry Sypniewski , 90 years old!!!!!!!!!#@$%@#$%@$^&*()_FFFFFFUUUUUUUUUUUUUUU  :ffffffuuuuuu:

I am really lost for words!

1506
Futbol (soccer) / Re: The Futbol Misc Thread
« on: December 19, 2016, 01:00:37 pm »
Well , if we wanna go back...

<a href="http://www.youtube.com/watch?v=1wVho3I0NtU" target="_blank">http://www.youtube.com/watch?v=1wVho3I0NtU</a>

<a href="http://www.youtube.com/watch?v=DDuZpma_Oxs" target="_blank">http://www.youtube.com/watch?v=DDuZpma_Oxs</a>

And the one and only phenomenon, in my biased opinion the player with the the best combination of strength speed and technique ever born:

<a href="http://www.youtube.com/watch?v=qE774yQX6uQ" target="_blank">http://www.youtube.com/watch?v=qE774yQX6uQ</a>

1507
Injury, Prehab, & Rehab talk for the brittlebros / Re: The Leg Drain Thread
« on: December 16, 2016, 06:55:42 am »
Also, obviously, don't even think of trying to stand up right after it, unless you have your cam on and want to upload a very funny faceplant fail video on youtube.  8)

1508
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: December 14, 2016, 07:47:06 am »
Nike trains 3 athletes to run sub-2h marathon:

http://www.runnersworld.com/marathon/nikes-audacious-plan-break-the-2-hour-marathon-barrier-in-2017


1509
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 07, 2016, 04:15:24 am »
Just tell him to also inject some in your quads and you'll be fine  :wowthatwasnutswtf:  :uhhhfacepalm: sorry couldn't resist.
I feel you on the ref call randomness, it is so frustrating, but you gotta build your mindset that this is how it will always be at the low level leagues. Adapting to it is not a bad choice, that's what i used to do, play smart. Other choice is just ignore it and play your game, in the long term statistically you will have equal wrong calls for or against you.

1510
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 02, 2016, 09:55:02 am »
Thanks, hope so, it seems that one of the most evident ( negative ) effects of age is the prolonged catching-up time.

1 December 2016

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1½ hours full court basketball.
Fitness good, not very good though, i did smoke a bit this weekend and i missed last week's bball.
No rim jumps. However, in-game jumping felt awesome, finally. Even got cheers and props for a few... rebounds, lol, this hasn't happened since the good old days that i was grabbing them above the rim. Truth is they did feel damn high and i was grabbing them over people i didn't expect to. Not sure if it was a one-off thing though, you know, sometimes you are just lucky and all the loose balls are perfectly timed with your jump so you get them at the highest point, clear luck. Whatever, it was fun.
Also , something i haven't logged i think, lately ( probably all this season but even more last couple of months ) there is a noticeable improvement in my physical game. I am much stronger at pushing/screening/blocking out, even taking contact on air. Dunno how bench and pullups ( that are both at lifetime PR levels and even more when normalized to BW ) correlate with it, but it feels nice to be strong in the court, i enjoy it.

1511
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 01, 2016, 04:04:37 am »
30 November 2016

Bodyweight@session : ~84,25kg
Soreness : none
Injuries/aches : none

ATG SQUAT:
5@20kg
5@40kg
5@60kg
5@70kg
5@80kg

BENCH PRESS:
5@20kg
5@40kg
5@50kg
5@60kg
5@70kg

DEAD-HANG PULLUPS:
7@BW
6@BW
6@BW
6@BW

STANDING CALF RAISE MACHINE:
12@BW+60kg
12@BW+60kg
12@BW+60kg

Back at it. Decided to not try to pick up from where i stopped. Good choice, I was disappointingly rusty. 10 off days and i lost touch, WTF. Everything was 5kg weaker.

1512
Basketball / Re: NBA 2016-2017 Season
« on: December 01, 2016, 03:59:52 am »
Yup, lebron's and harden's numbers started falling a bit, while westbrook's increased, he is now at 10.5 rebounds and 11.3 assists per game, points still above 31, Sick!!!

1513
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 27, 2016, 05:43:36 pm »
Got a combined work and life 'attack' again. I was planning to deload this past week anyway so not much harm done, maybe 1 week off will match well with the recovery stuff ive been doing. Hopefully back on track by Tuesday.

1514
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 22, 2016, 06:39:34 am »
Sunday :
~10-15' IT bands & quads foam roll.
~10' 'couch stretch' ( https://www.youtube.com/watch?v=s_hQSJVIN3c ) This stretch is the shit, was about time to skip the pull-heel-to-butt one and advance to this.

21 November 2016

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

ATG SQUAT:
4@90kg ( +2,5 kg ) , season best!
7@75kg ( +2,5 kg ) , season best!
7@75kg ( +2,5 kg ) , season best!
-Constant progress, awesome!
90kg top set was a little ugly but not too much. 75kg back-off sets were yet again amazing.

BENCH PRESS:
4@72,5kg ( +2,5 kg ) , ( -1 rep )
4@72,5kg ( +2,5 kg ) , ( -1 rep )
4@72,5kg ( +2,5 kg ) , ( -1 rep )
15@57,5kg ( +1 rep ) , ( -3 reps ) , most weight i have ever done for high reps ,  :personal-record:
-I have never used anything over 70kg for work sets , :personal-record:
Also, 72,5kg is my all time 5RM PR , so doing 3x4 with it should also be some kind of :personal-record:
Heroic bench progress this year, not that i care much about bench but i'll take it.

DEAD-HANG PULLUPS:
6@BW+5kg ( +5 kg ) , ( -3 reps )
6@BW+5kg ( +5 kg ) , ( -2 reps )
6@BW+5kg ( +5 kg ) , ( -1 rep )
10@BW , ties  :personal-record:
-Switched to weighted work sets+BW drop-set as planned. Hope to improve on drop-set reps soon or else i'll have to reduce ROM, drop-set needs more volume/TUT.

STANDING CALF RAISE MACHINE:
12@BW+65kg
12@BW+65kg
12@BW+65kg
-Got it great this time, next time 70kg.

RECOVERY : none , FFFUUUUUUU!!!  >:(  Gonna make up for it with ultra session next day!

1515
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 19, 2016, 07:27:56 pm »
Friday 18/11 : 10' foam roll IT bands + 10' stretch quads


19 November 2016

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

HALF SQUAT:
10@25kg
8@45kg
6@65kg
5@85kg ( -5 kg )
5@105
5@117,5kg ( +2,5 kg ) , season best!
-Awesome. Those are going reeeealy good!

DIPS:
7@BW+5kg
7@BW+5kg ( +1 rep )
6@BW+5kg
13@BW ,  ( +1 rep ) , lifetime  :personal-record:
-Awesome.

DEAD HANG CHINUPS:
10@BW , ties :personal-record:
8@BW ( +1 rep )
7@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 17@55kg  ( +1 rep ) ,  :personal-record:
-Awesome. Total reps for 3 sets is also  :personal-record:

SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW

45° BACK EXTENSIONS:
15@BW+7,5kg
15@BW+7,5kg
15@BW+7,5kg
-Much easier than last time, ready for 10kg.

RECOVERY:
10 minutes static stretch hip flexors and quads.

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