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Messages - vag

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1591
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 25, 2016, 05:08:27 am »
24 August 2016

Bodyweight@session : ~83,5kg , oops! Must have had a whoosh or sth, i looked leaner too. Probably the carb reload of Monday?
Soreness : chest, lats, quads, hamstrings, glutes, abductors, calves, traps, triceps, shoulders, idk my dick too? everything sore but mildly, like 2,5/5
Injuries/aches : none

DEADLIFT:
6@40kg
6@60kg
6@80kg
6@90kg
6@100kg
3@110kg
-Grip fail at top set, legs were good for more. My DL/RDL grip always diminishes fast when i stop, but when i get back at it it catches up the same fast.

SEATED NEUTRAL GRIP DB OHP:
10@16kg each hand
10@16kg each hand
10@16kg each hand
10@16kg each hand

BICEPS Z-BAR CURL:
12@25kg
12@25kg
12@25kg

TRICEPS PUSH DOWN:
12@130lbs
12@130lbs
12@130lbs

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

1592
Article & Video Discussion / Re: Quarter Squats Transfer to VJ and Sprinting
« on: August 25, 2016, 04:55:05 am »
I was planning to bring partials back this season, this article sealed the deal. Serves my body metrics so much better ( ~40'' legs , ~18'' torso ). Not as the main exercise of course, but instead of alternating reps on full squats i'll be alternating fulls with partials. That's the plan that got me to my peak condition ever anyway. I just got too squat-headed somewhere along the way and developed a wrong* mentality, bringing my depth lower and lower, now i don't even want to do parallel squats, only ATG. smh

*apparently wrong for me. Different strokes for different folks. I have been squatting religiously for 7-8 years now and i can't even get to 1.5*BW. Best I've ever done is a barely below parallel slow ugly 120kg squat, once. At the same time, whenever i get into partials i am able to get to extremely fast ( <1s concentric ) 90 degree squats with 140-150kg for sets of 5. Get the damn clue!!!

1593
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: August 25, 2016, 04:41:22 am »
Quote from: seifullaah73 on August 24, 2016, 09:56:10 am
Condition: 30-31 degrees celsius, 40% humidity, very hot and sunny and dry track. little breeze every now and again not very frequent.

Here 30-31 is considered a very mild summer day. If you use 'very hot' and it is below 40 people will laugh at you. When it's very hot it doesn't drop under 30 all night, you see stuff like 32 at midnight. But at least it is dry when it is that hot. Worse is when we get south winds, bringing humidity from the sea. It chills a bit, so mid 30s, but humidity goes to 60-70. Try 35'C + 70% humidity, it's a nightmare, all you want to/can do is hide indoors with A/C at full blast!

1594
Sports Discussion / Re: 2016 Rio Olympics - open thread
« on: August 23, 2016, 06:17:23 am »
About medal table normalization:

http://www.telegraph.co.uk/olympics/2016/08/21/rio-2016-alternate-medal-table-how-countries-rank-when-we-adjust/


1595
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 23, 2016, 03:49:08 am »
Andrew thanks, Toddday cool!

22 August 2016

Bodyweight@session : ~84,5kg , just where i left, nice
Soreness : none
Injuries/aches : none

ATG SQUAT:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
5@70kg
-Nice, 70 kg were lighter than expected.

BENCH PRESS:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
5@65kg
-Nice, 5@65 is a very good start/base for my girly bench.

WIDE GRIP LAT PULLDOWN:
6@120lbs
6@130lbs
6@140lbs
6@150lbs
6@160lbs
6@170lbs
-Nice here too.

STANDING CALF RAISE MACHINE:
12@BW+35kg
12@BW+35kg
12@BW+35kg

Overall unexpectedly good for a 22 days break comeback session.

1596
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 22, 2016, 05:21:26 am »
Quote from: LBSS on July 30, 2016, 06:18:24 pm
20 days is awesome, where are you going?
Sorry for belayed reply. I was all around Greece, couple of seaside mainland places and couple of islands. It is too easy for us in the summer here and it is too good to consider going somewhere else, everything is reachable with a very cheap 30 minutes flight and even if you are not up to that there is always an awesome beach withing 1-2 hours drive, wherever you live.

Aaaaand, i'm back. No training at all those days, except from an extreme ( for my standards ) amount of walking the last 10 days at the islands ( mobile says 4-5 km per day ).

As we say here when coming back from holidays 'may we have a good winter'.

1597
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 22, 2016, 04:50:46 am »
Quote from: adarqui on August 16, 2016, 02:00:10 pm
ya 34 now..

:highfive:

i'm now entering 'age vs vertical' territory.. :highfive: vag

Best age-vs-vertical era is yours, around 35. Old enough to get respect ( not that much deserved tbh, people seem very impressed from 35+yo  jumpers but it ain't that difficult ), young enough to make gains.

Happy bday!  :almostascoolasnyancat:

1598
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 30, 2016, 05:51:10 pm »
^Thanks, yup, nice way to wrap it up.

30 July2016

Bodyweight@session : ~84,5kg
Soreness : dead legs, still sore traps
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #12
Gym day #3


ATG SQUAT:
10@20kg
10@30kg
10@40kg
10@50kg
8@60kg
5@70kg
3@80kg
15@50kg
-Legs tight AF from jumping. ~30 jumps on concrete 12 hours before squatting = awesome planning, haha
Last training day so didn't care about intensity, only volume. Went good. Every rep was painful but went through it anyway. Couldn't walk for ~5 mins after the 15 reps final set, lol.

BENCH PRESS:
10@50kg
10@50kg
9@50kg
8@50kg
-Volume here too. 90s breaks. Burn.

V-GRIP LAT PULLDOWN:
10@120lbs
10@130lbs
10@140lbs
9@150lbs
-Same with bench.


1599
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 29, 2016, 06:28:42 pm »
29 July2016

Bodyweight@session : n/a
Soreness : traps, shoulders, glutes(?!?!)
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #12
Park day #2


15 minutes Dynamic warmup ( including 4x100m strides ).

10' RIM JUMPS:
SVJ : max ~25''
Dropstep : max ~29''
1-step DLRVJ : max ~29,5''
2-3 steps DLRVJ : max ~30''  :wowthatwasnutswtf:   :ibjumping:
-Awesome, got the 30'' milestone at the last park session before holidays. Twice!. lots of 29s too. 30 is not just a round number, it is 10'5'', that sweet spot that you touch rim with palm and can wrap entire fingers around it. Feels good!!! Great to know there is still some juice left in there.

TEMPOS:
5*150m @ 70% , starting every 2 minutes.
-Legs were toasted from jumping, this time i was getting 2 seconds more than target.

1600
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 29, 2016, 05:38:07 am »
28 July2016

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

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #12
Gym day #2


HANG POWER CLEAN:
5@20kg
4@30kg
3@40kg
2@50kg
1@60kg
0@70kg
0@70kg
0@70kg
2@60kg
3@55kg
5@50kg
-Dammit, soooo close to get a lifetime PR @70kg. Bar was lighter than ever, was getting it high enough, but kept failing to duck under it to catch.
Was ( always am at PR attempts ) inhibited by the fact that i can't fail ( normal gym ), definitely had it in a platform.

SEATED NEUTRAL GRIP DB OHP:
10@14kg each hand
10@14kg each hand
10@14kg each hand
10@14kg each hand

BICEPS Z-BAR CURLS:
10@25kg
10@25kg
10@25kg
10@25kg

TRICEPS PUSH DOWNS:
10@120lbs
10@120lbs
10@120lbs
10@120lbs

1601
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 28, 2016, 05:30:59 am »
I'll be gone for ~20 days. I could do some stuff to 'keep in touch' ( e.g. BW circuits, more aggressive swimming etc ) but i always end up not doing them, my mentality changes to DGAF when im off. So no training plans, we'll see.

In other news, morning BW is just over 83kg ( 183.5lbs ) and biggest waist circumference in ~87cm ( 34.25'' ). Both my BI scale and http://clymer.altervista.org/bmi/ agree i am ~15.5% fat. Not bad at all. Last time i measured was early May, ~84kg/16.5%, numbers say i managed to drop ~1kg of fat while losing only ~0.1kg LBM. Neat.

1602
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 27, 2016, 04:52:51 am »
Quote from: adarqui on July 26, 2016, 04:10:59 pm
ooo nice. drop-step 29", sounds like you'll be back to hitting 30's on your 2-3 steps DLRVJ's fairly soon.

Thanks! No time though, leaving for summer vacation next week, haha.

Quote from: adarqui on July 26, 2016, 04:10:59 pm
these sound like fun sessions.

I am enjoying running pretty much indeed. Not distance running, i hate it, a mile is the most i can run getting some enjoyment out of. But the sprints, i love them.


26 July2016

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

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #12
Gym day #1


ATG SQUAT:
4@85kg ( +2,5 kg )
7@70kg
7@70kg
-Legs toasted from running and jumping. Still progressed, good.

BENCH PRESS:
5@65kg ( +2,5 kg )
5@65kg
5@65kg
18@50kg ( +1 rep )
-Very strong.

DEAD HANG PULLUPS:
8@BW
7@BW ( +1 rep )
6@BW
LAT PULLDOWN: 19@140lbs ( +1 rep )
-Strong.

1603
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 26, 2016, 06:00:10 am »
25 July2016

Bodyweight@session : n/a
Soreness : none
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #12
Park day #1


15 minutes Dynamic warmup ( including 4x100m strides ).

1*100m@100% : low 16s
-Pretty good. Only rested 3 minutes from the strides which were ~75% ( ~20s ).

10' RIM JUMPS:
SVJ : max ~25''
Dropstep : max ~29''
1-step DLRVJ : max ~28'
2-3 steps DLRVJ : max ~29''
-Nice. Everything felt better and was higher. Got a sick dropstep at 29'' but was not repeatable.  1-step was uncoordinated. 2-3 steps 29s were repeatable.Couldn't get to 30'' though.

TEMPOS:
5*150m @ 70% , starting every 2 minutes.
-Great finisher! Although i was already 1 hour in, legs felt very light. Kept going faster than planned ( 32s vs 35s ).

1604
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 25, 2016, 09:54:08 am »
The jumps look like 10'10'' to me, if our hand size is the same ( 8'' ).

1605
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 23, 2016, 08:00:44 pm »
23 July 2016

Bodyweight@session : ~83.5kg, 2016 lowest,  :personal-record:
Soreness : none
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #11
Gym day #2


PUSH PRESS:
-Believe it or not I tweaked my shoulder sleeping.  It is fine now after 2 days of NSAID but didn't feel pushing it. Being old sucks, lol.

ATG SQUAT:
5@20kg
4@40kg
3@60kg
2@70kg
1@80kg
1@90kg
2@97.5kg ( +2.5 kg ) , 2016 2RM  :personal-record:
-Top set below parallel, all others ATG.
Top set kinda ugly but very happy with the load.

DIPS:
9@BW ( +1 rep ) , 2016  :personal-record:
8@BW
8@BW ( +1 rep )
PUSH-UPS to failure: 25 ( _2 reps )
-Strong dips but drained at push-up finisher.

DEAD HANG CHINUPS:
9@BW ( +1 rep ) , 2016  :personal-record:
8@BW ( +1 rep )
6@BW
CHEST SUPPORTED HORIZONTAL ROWS MACHINE: 19@45kg ( +1 rep )
-Great.

LEG PRESS CALF 'RAISES':
-Run out of time, didn't do.

Most I've lifted this year in each exercise while being the lightest I've been this year.  Can't complain.  sadly, can't celebrate, want more, much more, not sure I can get it but sure I'll chase it to the end.

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