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Friday 18/11 : 10' foam roll IT bands + 10' stretch quads

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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 
-Awesome.

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

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.

Was watching lebron's stats in those first games:  23.4 points , 8.9 rebounds , 9.6 assists

Sure he will step off the gas on the way, but if he wanted he could become the only player after Oscar Robertson to average a triple-double for a whole season cumulative statistics.

Also, Harden : 28.7 points , 7.8 rebounds , 12.6 assists
Also , Westbrook : 31.8 points , 9.5 rebounds , 9.8 assists

Crazy performances!!!

^ A couple statistic notes for this session that i missed.
-All squat sets were season best!
-The 24 total reps of dead-hang pullups ( which i re-did previous week ) tie lifetime PR.

Recovery stuff:
15 November , PM : 15 mins it bands and quads foam rolling , 15-20 mins legs stretching.
16 November , AM : Light dynamic warmup + light quads stretching.

^Yes, it is all about mentality. Ive posted quite a few times i just gotta tune my mindset differently and prioritize recovery. Just not able to do that so far, too weak, too squat headed. Hoping it will be different this time around. And yes, it is all around the quads for me too. Vastus lateralis, hip flexors and IT bands is 90% of the deal. We will see, i hope.

Weekend update:

Friday 11/11 : 5' foam roll IT bands + 5' stretch quads

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12 November 2016

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

HALF SQUAT:
10@25kg ( +5 kg )
8@45kg ( +5 kg )
6@65kg ( +5 kg )
5@90 80kg ( +10 kg )
5@105 100kg ( +5 kg )
5@115kg , ties season best , improved ROM!
-Beast! Everything felt MUCH lighter on back. Did all sets heavier, yet the top set was better, great!

DIPS:
7@BW+5kg ( +1 rep )
6@BW+5kg ( +1 rep )
5@BW+5kg
12@BW ,  ( +2 reps ) , lifetime 
-Beast!

DEAD HANG CHINUPS:
10@BW  ( +1 rep )  , lifetime 
7@BW
7@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 16@50kg  ( +5 kg ) , ( -1 rep )
-Beast!

SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW
-Better again. Not ready for weighted though.

45° BACK EXTENSIONS:
15@BW+7,5kg ( +2,5 kg )
15@BW+7,5kg ( +2,5 kg )
15@BW+7,5kg ( +2,5 kg )
-Very strong here too, got all reps. Will re-do that weight though to 'master' it.

RECOVERY:
20 minutes static stretch all leg muscles.

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Sunday 13/11 : 10' foam roll it bands and quads , 2 sessions of 5-10' each stretch quads and glutes

haha , so true. i think it doesn't really matter THAT much in the end. pick a goal set-reps pattern, make sure your form is right and progressively overload it. By reps? by tempo? by slope? doesn't matter, overload it.
For me it is 3x15 , 45 deg , 1.5 : 0 : 1.5 tempo. Those stay stable, whenever i can do 3x15 easy, next week i will be adding 2,5kg.

oops, i added weight when i mastered 3*15 bw. too soon? Reps > bw for them or doesnt really matter?

Forgot to log, been doing the morning-light-dynamic-warmup-and-stretching  evvery day this week except from today.

Last night:

9 November 2016

Bodyweight@session : 85,5kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
5@20kg
5@25kg
5@30kg
5@35kg
5@40kg
3@45kg
3@50kg
3@55kg
-Welcome back HPC. Very rusty, so took it easy, many sets with light weights to catch up with technique and feeling. Good call, 55kg was kinda fugly despite not feeling that heavy.

DEADLIFT:
10@20kg
8@40kg
6@60kg
4@80kg
3@90kg
2@100kg
1@110kg
1@120kg
1@140kg
MSEM : 6x1@110kg
-Decided to stop going for 1RM and switch to MSEM, that should help next day's bball too ( less CNS drain, more CNS stim ).
Used 45 seconds breaks. 110kg was fairly easy. Gonna ramp that up slowly, no rush, ideally in the end i would want to reach doing 6x1 with current max ( 140 ) and perfect form.

DB SHRUGS:
Z-BAR CURLS
TRICEP PUSHDOWN
C2 ROWER

Didn't do any of those. Instead, figured it would be more beneficial for me at this point to spend the 30 more minutes i had to spare at the gym doing....
FOAM ROLL: IT band, quads, hams, glutes
STATIC STRETCHING : every leg muscle!
-Felt awesome. Sooo much tightness, sooo much pain and sooo much release.
   

7 November 2016

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

ATG SQUAT:
4@85kg ( +2,5 kg )
7@70kg ( +2,5 kg )
7@70kg ( +2,5 kg )
-Beast, best squat session of the year by far, heaviest AND best form.

BENCH PRESS:
5@70kg
5@70kg  ( +1 rep )
5@70kg
16@55kg
-3x5@70 ties lifetime PR. I was 2-3kg heavier too back then so....   

DEAD-HANG PULLUPS:
10@BW ( +2 reps ) , season best, ties lifetime PR!
7@BW
7@BW  ( +1 rep )
WIDE GRIP LAT PULLDOWN: 17@140lbs
-Beast.

STANDING CALF RAISE MACHINE:
12@BW+65kg  ( +5 kg )
12@BW+65kg  ( +5 kg )
11@BW+65kg  ( +5 kg ) , ( -1 rep )
-Second week on the row adding weight. VERY strict with form/ROM hence the fail at last set.