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Messages - vag

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1516
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 18, 2016, 06:47:26 am »
17 November 2016

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

1½ hours full court basketball.
Fitness improved again. If i also worked on it i could bring it to all time best, but i am very close to that even by just not smoking and balling once a week.
Legs much looser. Shit works very good! Felt faster smoother and bouncier. Felt in-game jumping was better, got a couple of blocks after a while and also rebounding was improved.
Then, at the end, although very fatigued, I decided to do a couple of rim jumps just because i felt bouncy. BAM, repeatable 10'5''/30'' , season best, 2016 best, didn't even feel maximal.  :ibjumping:  :ibjumping:  :ibjumping:

Gotta keep at this recovery priority, just a week and it is already paying off. Still very tight, have a long way to go, but i'll take that road!

1517
Basketball / Re: NBA 2016-2017 Season
« on: November 17, 2016, 10:02:34 am »
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!!!

1518
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 17, 2016, 02:24:05 am »
^Thanks man. Really wish it is a cheat indeed. Too early to tell but signs are very encouraging so far. This is huge, if it gets my legs to feeling normal it would be a few years more that i can keep doing this, and i don't have many left, hehe. Very curious to see how basketball will feel today!


16 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
1@60kg ( extra set ) , season best.
-Much better hip drive in all reps and sets.

DEADLIFT:
10@20kg
8@40kg
6@60kg
4@80kg
3@90kg
2@100kg
1@110kg ( extra set )
MSEM : 6x1@115kg ( +5 kg )
-VERY good, felt great improvement at leg-driving them.
Also filmed a couple of the MSEM singles, very happy with form.

STATIC STRETCHING : 30 minutes, stretched the shit out of every single leg muscle!
-Sweeeeet.

1519
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 16, 2016, 07:03:42 am »
^ 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.

1520
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 15, 2016, 06:34:58 am »
14 November 2016

Bodyweight@session : ~86,25kg
Soreness : none
Injuries/aches : none

ATG SQUAT:
4@87,5kg ( +2,5 kg ) , season best!
7@72,5kg ( +2,5 kg ) , season best!
7@72,5kg ( +2,5 kg ) , season best!
-Aaaand , top set is now over BW  :wowthatwasnutswtf:
Stretching works, legs feel much fresher and stronger. Still tight and buggy but much less. I think if i keep this up i will see a huge difference.

BENCH PRESS:
5@70kg
5@70kg
5@70kg
18@55kg   ( +1 rep ) , high-rep  :personal-record:
-My best benching session EVER!

DEAD-HANG PULLUPS:
9@BW ( -1 reps )
8@BW ( +1 rep )
7@BW
WIDE GRIP LAT PULLDOWN: 17@140lbs
-Total reps for 3 sets tie  :personal-record:
I am at limit strength here. Maybe i should switch my 3xF to weighted and change drop-set from pulldown machine to unweighted pullups ( possibly with less ROM for more reps? ).

STANDING CALF RAISE MACHINE:
12@BW+65kg
12@BW+65kg
12@BW+65kg  ( +1 rep )
-Got my 3x12 but it was tough, gonna keep being ultra strict with ROM and form and add weight when i dominate this one under those circumstances.

RECOVERY : just some quad stretching, like 5 mins total? too little but better than none.

1521
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 14, 2016, 05:38:03 am »
^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


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  :personal-record:
-Beast!

DEAD HANG CHINUPS:
10@BW  ( +1 rep )  , lifetime  :personal-record:
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.


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


1522
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: November 14, 2016, 05:08:07 am »
Quote from: adarqui on November 13, 2016, 03:53:46 pm
Quote from: gukl on November 13, 2016, 03:36:00 pm
fun times. LOL so theres a bunch of new people in the team i dont know, and they were calling me jesus 'mark jesus' etc, then i dunked - i may be stealing air jesus here  :P

i was actually about to say that.... you're more like jacked-jesus tho.. i retain air jesus becomes of my extreme skinnyness - jesus wasn't jacked. :ninja:

actually maybe you can have air jesus, and i'll try to become speed jesus.

8|

Sorry if this offends some, it just fits soooo good  :P




1523
Strength, Power, Reactivity, & Speed Discussion / Re: back extensions catchall
« on: November 14, 2016, 05:01:13 am »
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.

1524
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 13, 2016, 07:40:34 am »
BAMF, you are!!!
 :ibrunning: :ibrunning: :ibrunning: :wowthatwasnutswtf: :personal-record: :headbang: :highfive:

1525
Strength, Power, Reactivity, & Speed Discussion / Re: back extensions catchall
« on: November 13, 2016, 07:38:41 am »
oops, i added weight when i mastered 3*15 bw. too soon? Reps > bw for them or doesnt really matter?

1526
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 11, 2016, 07:00:43 am »
10 November 2016

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

1½ hours full court basketball.
Very indifferent day. Fitness was good but not better than last time, maybe a bit worse. Legs were looser than recently, so foam roll and stretch does work ( no shit! ), but not loose. Jumping felt a bit better than last time, but it was still bad. My game was bad too, i built my whole game ( offense and defense ) around high jumping all those years. Having a ~10'1'' max touch renders that invalid, so i get demotivated and also kinda useless.

Next day , legs are toasted again, VERY tight. OK, i am tired of this. I am making recovery ( stretch and foam roll ) #1 priority on my training. From now on, It will be OK if i miss a squatting day but it will not be ok if i don't stretch/SMR. DAILY!!! I will try to keep this up till Christmas, see what happens. If legs are still tired/stiff/tight/under-performing by then, i will go to check them at a sports doctor.

Word.

1527
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 10, 2016, 04:55:52 am »
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.
:wowthatwasnutswtf:  :highfive:  :headbang:

1528
Bios / Re: Animals
« on: November 09, 2016, 03:39:47 am »
I can't see it either ( Greece ).

1529
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 08, 2016, 04:18:07 am »
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....  :personal-record:  :wowthatwasnutswtf:

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.

1530
Sports Discussion / Re: Go! Cubs Go!
« on: November 07, 2016, 08:17:23 am »

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