1546
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 19, 2016, 04:44:06 am »
Good luck to this! Much admire you ( and slightly envy you ) for respecting and fulfilling that inner drive request.
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1547
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 18, 2016, 06:23:39 am »
Thanks man. Not as bad as it sounded, i may be too vivid on my descriptions, lol, sorry. I did feel that tearing feeling, like a knife was cutting the fibers, but not throughout the whole trapezius muscle depth, just on the surface. It was not like cutting bread slices, more like carving fish for coocking, get it? It wasn't light either though, I did have problem sleeping for two nights, waking up from the pain whenever the muscle was stretched/flexed. But it was obvious from the beginning it is not a serious tear, just a week-10 days thing. Around 80-85% today, will go to the gym but won't push my luck, will go low weight - high volume and very cautious at everything.
1548
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 17, 2016, 05:43:51 am »
15 October 2016
Bodyweight@session : ~85kg
Soreness : legs tired/tight
Injuries/aches : none , at the beginning
HALF SQUAT:
10@25kg ( +5 kg )
8@45kg ( +5 kg )
6@65kg ( +5 kg )
5@85kg ( +5 kg )
5@95kg ( +5 kg )
5@105kg ( +5 kg )
-Veeery nice.
DIPS:
8@BW
8@BW
8@BW ( +1 rep ) , season best
PUSHUPS: 15@BW , POP!
-The damn trapezius injury re-flared, out of nowhere.
Felt like a classic pull the moment it happened, that sharp intense focused pain, literally feeling the muscle fibers tear. FML.
Went on to try and finish my workout with whatever movement didn't feel painful:
SEATED HORIZONTAL CHEST PRESS MACHINE: 15@90lbs , make up for unfinised pushups, no pain
DEAD HANG CHINUPS:
7@BW ( -1 rep )
7@BW
6@BW
-No pain, weird.
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 5@50kg , pain , 25@35kg, no pain.
SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW
45° BACK EXTENSIONS:
15@BW
15@BW
15@BW
-Those got too easy, should have added weight already.
Re-flared injury was much worse than the initial. Pretty annoying pain. Used NSAIDs and capsicum plasters all weekend. Much much better now ( Monday noon). Still some pain though. No gym today, will give it some more time to rest and heal.
Bodyweight@session : ~85kg
Soreness : legs tired/tight
Injuries/aches : none , at the beginning
HALF SQUAT:
10@25kg ( +5 kg )
8@45kg ( +5 kg )
6@65kg ( +5 kg )
5@85kg ( +5 kg )
5@95kg ( +5 kg )
5@105kg ( +5 kg )
-Veeery nice.
DIPS:
8@BW
8@BW
8@BW ( +1 rep ) , season best
PUSHUPS: 15@BW , POP!
-The damn trapezius injury re-flared, out of nowhere.
Felt like a classic pull the moment it happened, that sharp intense focused pain, literally feeling the muscle fibers tear. FML.
Went on to try and finish my workout with whatever movement didn't feel painful:
SEATED HORIZONTAL CHEST PRESS MACHINE: 15@90lbs , make up for unfinised pushups, no pain
DEAD HANG CHINUPS:
7@BW ( -1 rep )
7@BW
6@BW
-No pain, weird.
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 5@50kg , pain , 25@35kg, no pain.
SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW
45° BACK EXTENSIONS:
15@BW
15@BW
15@BW
-Those got too easy, should have added weight already.
Re-flared injury was much worse than the initial. Pretty annoying pain. Used NSAIDs and capsicum plasters all weekend. Much much better now ( Monday noon). Still some pain though. No gym today, will give it some more time to rest and heal.
1549
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / This Iceberg’s Shadows Divide The World Into 4 Perfect Quadrants
« on: October 14, 2016, 11:09:34 am »
1550
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 14, 2016, 05:23:51 am »
^Thanks for the positive thoughts man. Spine stuff sucks bigtime. This one was clearly muscular though. Just very annoying to miss training days from such stupid things.
13 October 2016
Bodyweight@session : ???
Soreness : quads tight
Injuries/aches : left trapezius?
1½ hours full court basketball.
Fitness yet again a tiny bit better. Not bad anymore, still far from good though. Trap didn't bug at all during the game which was a good surprise. Legs very tight, of course i haven't done anything though, lol, what a lost case this is. No rim jumps again. Generally jumps feel bad. I do get a good share of blocks and rebounds, i still have the 'blocker' tag and create some intimidation when they approach the rim, but it feels like i am jumping 3-4'' lower than i should.
13 October 2016
Bodyweight@session : ???
Soreness : quads tight
Injuries/aches : left trapezius?
1½ hours full court basketball.
Fitness yet again a tiny bit better. Not bad anymore, still far from good though. Trap didn't bug at all during the game which was a good surprise. Legs very tight, of course i haven't done anything though, lol, what a lost case this is. No rim jumps again. Generally jumps feel bad. I do get a good share of blocks and rebounds, i still have the 'blocker' tag and create some intimidation when they approach the rim, but it feels like i am jumping 3-4'' lower than i should.
1551
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 13, 2016, 10:21:49 am »
Somehow strained my left trapezius muscle , the 'inner' side ( all along next to the spine ). No idea how. No training last two days. Feels much better today, will try to play bball.
Did some body measurements though, my morning stats are 84kg (~185lbs ) , 87.5cm ( ~34½'' ) waist, ~16% bf. That is good numbers for me.
Did some body measurements though, my morning stats are 84kg (~185lbs ) , 87.5cm ( ~34½'' ) waist, ~16% bf. That is good numbers for me.
1552
Volleyball / Re: The Volleyball Jumps Thread
« on: October 11, 2016, 10:20:08 am »
Believe it or not, i thought about it before typing it. Wrong obviously. But here is the thinking log:
"Wait, is dawn the morning or the evening? Hm, pink floyd lyrics say 'the dawn mist glowing', gotta be the morning. Shall i google? Oh wait, Tarantino says 'from dusk till dawn', dawn is last, it is the evening, not googling it".
Idiot, you've seen this uber-cult film many times, it describes the happenings of a night, it ends with the morning.
"Wait, is dawn the morning or the evening? Hm, pink floyd lyrics say 'the dawn mist glowing', gotta be the morning. Shall i google? Oh wait, Tarantino says 'from dusk till dawn', dawn is last, it is the evening, not googling it".
Idiot, you've seen this uber-cult film many times, it describes the happenings of a night, it ends with the morning.
1553
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 11, 2016, 06:48:17 am »
10 October 2016
Bodyweight@session : ~85,5kg
Soreness : quads still a little tired
Injuries/aches : none
ATG SQUAT:
4@82,5kg ( -2,5 kg )
7@65kg
7@65kg
-Got back to my normal training weight as planned. Was harder than i wanted, mostly due to legs being too tight. Gotta SMR them, it is not a luxury but an urgent need.
65kg back-off sets pretty strong though.
BENCH PRESS:
5@70kg ( +2,5 kg )
4@70kg ( +2,5 kg ) , ( -1 rep )
5@70kg ( +2,5 kg )
14@55kg ( +2,5 kg ) , ( -1 rep )
-Crazy progress here. Can't understand what is happening, my chest has always been ultra weak and ultra slow to progress.
Now it feels like i can progress each week. I'll take it, lol.
DEAD-HANG PULLUPS:
8@BW
7@BW
7@BW ( +1 rep )
WIDE GRIP LAT PULLDOWN: 14@140lbs ( +10 lbs ) , ( -4 reps )
-Good.
STANDING CALF RAISE MACHINE:
12@BW+50kg
12@BW+50kg
12@BW+50kg
-Stayed at same load because last time it felt a bit challenging. Dominated it, adding next time.
Bodyweight@session : ~85,5kg
Soreness : quads still a little tired
Injuries/aches : none
ATG SQUAT:
4@82,5kg ( -2,5 kg )
7@65kg
7@65kg
-Got back to my normal training weight as planned. Was harder than i wanted, mostly due to legs being too tight. Gotta SMR them, it is not a luxury but an urgent need.
65kg back-off sets pretty strong though.
BENCH PRESS:
5@70kg ( +2,5 kg )
4@70kg ( +2,5 kg ) , ( -1 rep )
5@70kg ( +2,5 kg )
14@55kg ( +2,5 kg ) , ( -1 rep )
-Crazy progress here. Can't understand what is happening, my chest has always been ultra weak and ultra slow to progress.
Now it feels like i can progress each week. I'll take it, lol.
DEAD-HANG PULLUPS:
8@BW
7@BW
7@BW ( +1 rep )
WIDE GRIP LAT PULLDOWN: 14@140lbs ( +10 lbs ) , ( -4 reps )
-Good.
STANDING CALF RAISE MACHINE:
12@BW+50kg
12@BW+50kg
12@BW+50kg
-Stayed at same load because last time it felt a bit challenging. Dominated it, adding next time.
1554
Volleyball / Re: The Volleyball Jumps Thread
« on: October 11, 2016, 06:24:04 am »
The team i "support" just completed a huge transfer yesterday, Dante Amaral. He is at the dawn of his career now but i read he is arguably one of the best volleyball players of all time?
Will definitely go see some games this year, just for witnessing a legend play, heh.
<a href="http://www.youtube.com/watch?v=sWbsKgVXtM0" target="_blank">http://www.youtube.com/watch?v=sWbsKgVXtM0</a>
Will definitely go see some games this year, just for witnessing a legend play, heh.
1555
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 10, 2016, 05:11:34 am »
8 October 2016
Bodyweight@session : ~85kg
Soreness : legs tired/tight
Injuries/aches : none
HALF SQUAT:
8@20kg ( -2,5 kg )
7@40kg ( -2,5 kg )
6@60kg ( -2,5 kg )
5@80kg ( -2,5 kg )
5@90kg ( -2,5 kg )
5@100kg ( -2,5 kg )
-Not having done those for 2 weeks plus dead legs lead me to take a step back. Not that i can notice this 2,5kg difference either when adding or removing but whatever.
DIPS:
8@BW ( +1 rep ) , season best
8@BW ( +1 rep ) , season best
7@BW
PUSHUPS: 24@BW
-Strong.
DEAD HANG CHINUPS:
8@BW ( +1 rep ) , season best
7@BW
6@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 15@50kg ( +5 kg ) , ( -3 reps )
-Strong.
SLANT BENCH LEG RAISE:
15@BW
15@BW
14@BW ( -1 rep )
-Tried doing those with straighter legs. Ended up failing at last set, lol.
45° BACK EXTENSIONS:
15@BW
15@BW
15@BW
-Improvement here. Still working with glute drive, i think i need one more session before i add weight.
Legs are becoming more and more tight/tired, of course, i keep pushing them but never EVER stretch/foam roll them. Same old story. Let's see if i can change it.
Bodyweight@session : ~85kg
Soreness : legs tired/tight
Injuries/aches : none
HALF SQUAT:
8@20kg ( -2,5 kg )
7@40kg ( -2,5 kg )
6@60kg ( -2,5 kg )
5@80kg ( -2,5 kg )
5@90kg ( -2,5 kg )
5@100kg ( -2,5 kg )
-Not having done those for 2 weeks plus dead legs lead me to take a step back. Not that i can notice this 2,5kg difference either when adding or removing but whatever.
DIPS:
8@BW ( +1 rep ) , season best
8@BW ( +1 rep ) , season best
7@BW
PUSHUPS: 24@BW
-Strong.
DEAD HANG CHINUPS:
8@BW ( +1 rep ) , season best
7@BW
6@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 15@50kg ( +5 kg ) , ( -3 reps )
-Strong.
SLANT BENCH LEG RAISE:
15@BW
15@BW
14@BW ( -1 rep )
-Tried doing those with straighter legs. Ended up failing at last set, lol.
45° BACK EXTENSIONS:
15@BW
15@BW
15@BW
-Improvement here. Still working with glute drive, i think i need one more session before i add weight.
Legs are becoming more and more tight/tired, of course, i keep pushing them but never EVER stretch/foam roll them. Same old story. Let's see if i can change it.
1556
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 10, 2016, 04:54:48 am »
435+20 with BW under 200 ( even barely ) seems like the best deal you've had in a long time.
This heavy singles finisher thing you've been doing lately is working well for you IMHO. Probably because it is easier to AREG, as opposed to max out singles. Keep it up.
This heavy singles finisher thing you've been doing lately is working well for you IMHO. Probably because it is easier to AREG, as opposed to max out singles. Keep it up.
1557
Strength, Power, Reactivity, & Speed Discussion / Re: WAKE Up my Glute... Is it possible? Why is my Glute Never sore....
« on: October 10, 2016, 04:36:54 am »
Here is an article with some more testing and fixing for glute activation: http://www.higher-faster-sports.com/noglutes.html
1558
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 07, 2016, 06:11:01 am »
6 October 2016
Bodyweight@session : ???
Soreness : chest, lats, traps, quads, hamstrings, glutes, calves
Injuries/aches : none
1½ hours full court basketball.
Fitness a tiny bit better. Still bad. Destroying my jumping too, i get so fatigued and gassed out that i don't even want to jump at all, plus my in-game jumping is way submax.
No rim jumps again, next time i will jump no matter what, i need a hardwood jumping reference.
For the shoes junkies: 2nd time wearing the Rose 6 and it feels even better. This ultra cushioned but also ultra responsive combination is amazing. Also, FWIW, it feels great to to SLRVJs in them, very stable takeoff and very safe landing. Said an overage overweight horrible SL jumper.
Bodyweight@session : ???
Soreness : chest, lats, traps, quads, hamstrings, glutes, calves
Injuries/aches : none
1½ hours full court basketball.
Fitness a tiny bit better. Still bad. Destroying my jumping too, i get so fatigued and gassed out that i don't even want to jump at all, plus my in-game jumping is way submax.
No rim jumps again, next time i will jump no matter what, i need a hardwood jumping reference.
For the shoes junkies: 2nd time wearing the Rose 6 and it feels even better. This ultra cushioned but also ultra responsive combination is amazing. Also, FWIW, it feels great to to SLRVJs in them, very stable takeoff and very safe landing. Said an overage overweight horrible SL jumper.
1559
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 06, 2016, 03:49:49 am »there are so many shoe size conversion I don't know which one is the right size conversion from US to UK.
is it UK:7.5 => US:9.5
UK:7.5 => US 8.5
UK: 7.5 => US 8
eastbay uses second one on the new balance shoes it says the third one.
I am size 7.5 and some you need half size bigger so do I need size 10, 9, 8.5
2 options:
1) locate the shoe at a real store near you , try it, see size that fits you, order it. Obvious.
2) search for the company's specific size chart. they will know better than a general chart of a store that sells 5000 brands. e.g. since you mentioned NB : http://www.newbalance.co.uk/sizechart-footwear-conversion.html
If you use this, make sure you read a few reviews about the specific model you want to buy, most of them deal with sizing, it is the best way to know if you need to buy it half a size bigger/smaller or not.
1560
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 05, 2016, 06:02:16 am »
Yes, i suck at pacing too. I suck at running generally, lol. But i think i agree, starting fast and gutting out worked better for me in the past for the mile. It felt slower and was more tiring but the times were better. Thanks again.
4 October 2016
Bodyweight@session : ~84,5kg
Soreness : tired legs from running, not exactly sore, that stiff feeling
Injuries/aches : none
ATG SQUAT:
4@85kg ( +5 kg )
7@65kg
7@65kg
-What an idiot! I wanted to re-do last weeks max load to get a better feel of it. And i did, but it was awful, got my reps but they were very hard. On the contrary, the 7s were much easier.
And then i discovered i remembered wrong, it was 80 and not 85 that i did last time! Oh well, forced progress and also a good season milestone achieved ( max set was over BW ).
Next time bringing it down to 82.5, which was the plan anyway.
BENCH PRESS:
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
15@52,5kg ( +2,5 kg ) , ( -2 reps )
-Very strong. Approaching PR levels ( 3x5@70+17@55 ) , which was achieved being 4kg heavier too. Nice.
DEAD-HANG PULLUPS:
8@BW
7@BW ( +1 rep )
6@BW
WIDE GRIP LAT PULLDOWN: 18@130lbs
-Small but constant progress here.
STANDING CALF RAISE MACHINE:
12@BW+50kg ( +5 kg )
12@BW+50kg ( +5 kg )
12@BW+50kg ( +5 kg )
-It is starting to get heavy. Can go much heavier but i am being VERY script with maxinal ROM at both ends. It works better that way.
4 October 2016
Bodyweight@session : ~84,5kg
Soreness : tired legs from running, not exactly sore, that stiff feeling
Injuries/aches : none
ATG SQUAT:
4@85kg ( +5 kg )
7@65kg
7@65kg
-What an idiot! I wanted to re-do last weeks max load to get a better feel of it. And i did, but it was awful, got my reps but they were very hard. On the contrary, the 7s were much easier.
And then i discovered i remembered wrong, it was 80 and not 85 that i did last time! Oh well, forced progress and also a good season milestone achieved ( max set was over BW ).
Next time bringing it down to 82.5, which was the plan anyway.
BENCH PRESS:
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
15@52,5kg ( +2,5 kg ) , ( -2 reps )
-Very strong. Approaching PR levels ( 3x5@70+17@55 ) , which was achieved being 4kg heavier too. Nice.
DEAD-HANG PULLUPS:
8@BW
7@BW ( +1 rep )
6@BW
WIDE GRIP LAT PULLDOWN: 18@130lbs
-Small but constant progress here.
STANDING CALF RAISE MACHINE:
12@BW+50kg ( +5 kg )
12@BW+50kg ( +5 kg )
12@BW+50kg ( +5 kg )
-It is starting to get heavy. Can go much heavier but i am being VERY script with maxinal ROM at both ends. It works better that way.