1846
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 19, 2015, 04:09:20 am »
Awesome about the hj shoe experiment, can't wait for the review.
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1847
MOVIES & ENTERTAINMENT & SHeeT! / Re: star wars: the force awakens
« on: December 18, 2015, 11:48:02 am »1848
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 17, 2015, 03:06:35 pm »
17 December 2015
1½ hours full court bball.
Kinda meh. Endurance ok but it was like i had a delay between think and do, legs wouldn't follow.
Legs starting to feel too heavy/tired now. Makes sense since i only took one deload week the last 3,5 months.
It is all fine, Xmas holidays will be a nice recovery off-time.
1½ hours full court bball.
Kinda meh. Endurance ok but it was like i had a delay between think and do, legs wouldn't follow.
Legs starting to feel too heavy/tired now. Makes sense since i only took one deload week the last 3,5 months.
It is all fine, Xmas holidays will be a nice recovery off-time.
1849
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 17, 2015, 05:37:37 am »
16 December 2015
Bodyweight@session : ~88,5kg
Soreness : chest
Injuries/aches : none
PUSH-PRESS:
5@20kg
5@40kg
3@50kg
3@50kg
3@50kg
-Kinda weak.
SQUAT ( MSEM ):
3@95kg
3x1@100kg
3x1@105kg
-Awesome!!! 95kg felt so light that i didn't even do singles, went on to do 3 reps with a couple of breaths between.
100 and 105 sets were very solid too. That feeling when squat progresses, so sweet.
UPRIGHT ROW:
10@40kg ( -2 reps )
10@40kg ( -2 reps )
10@40kg
10@40kg
-Last time i did 3x12 , now went for 4x10. However right shoulder was bugging on concentric at third set so cancelled 4th set.
First two sets pretty solid though, could easily match/break last week's 12@40kg PR.
BB CURL:
10@30kg
10@30kg
PREACHER CURL
10@25kg
10@25kg
HAMMER CURL:
Forgot!
TRICEPS PUSH DOWN:
10@150lbs
10@150lbs
10@150lbs
10@150lbs
Bodyweight@session : ~88,5kg
Soreness : chest
Injuries/aches : none
PUSH-PRESS:
5@20kg
5@40kg
3@50kg
3@50kg
3@50kg
-Kinda weak.
SQUAT ( MSEM ):
3@95kg
3x1@100kg
3x1@105kg
-Awesome!!! 95kg felt so light that i didn't even do singles, went on to do 3 reps with a couple of breaths between.
100 and 105 sets were very solid too. That feeling when squat progresses, so sweet.
UPRIGHT ROW:
10@40kg ( -2 reps )
10@40kg ( -2 reps )
10@40kg
-Last time i did 3x12 , now went for 4x10. However right shoulder was bugging on concentric at third set so cancelled 4th set.
First two sets pretty solid though, could easily match/break last week's 12@40kg PR.
BB CURL:
10@30kg
10@30kg
PREACHER CURL
10@25kg
10@25kg
Forgot!
TRICEPS PUSH DOWN:
10@150lbs
10@150lbs
10@150lbs
10@150lbs
1850
Bios / Re: Animals
« on: December 16, 2015, 06:09:24 am »1851
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 16, 2015, 04:30:44 am »
Beast work at putting up all those articles lately, nice and organized in threads/sub-threads, quoted abstracts, link to the papers, love it! 
1852
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 15, 2015, 06:17:19 pm »
15 December 2015
Bodyweight@session : ~89kg , season high!
Soreness : none
Injuries/aches : none
First did what i owed from yesterday:
BENCH PRESS:
5@70kg
5@70kg
5@70kg ( extra set )
16@55kg ( -2 reps )
-The fatigue from the third set that i didnt do last week coz of wrist bugging made dropset weaker. Fair.
Kinda stuck again, i don't see me advancing to 72,5kg soon.
DEAD HANG PULLUPS:
8@BW ( -1 rep )
7@BW ( -1 rep )
6@BW ( -1 rep )
LAT PULLDOWN : 18@150lbs , ties
-Pullups wouldn't work today. Drop-set was strong though.
Then did those to make it a workout:
INCLINE (45') DB PRESS:
12@22kg each hand
12@22kg each hand
12@22kg each hand
-Weight is easy but setup is hard.
DB SHRUG:
15@20kg each hand
15@20kg each hand
15@20kg each hand
-Nice.
ROWING MACHINE: 10 minutes
-Wow, exhausting. didn't even go hard either but felt like an eternity, in hell.
Bodyweight@session : ~89kg , season high!
Soreness : none
Injuries/aches : none
First did what i owed from yesterday:
BENCH PRESS:
5@70kg
5@70kg
5@70kg ( extra set )
16@55kg ( -2 reps )
-The fatigue from the third set that i didnt do last week coz of wrist bugging made dropset weaker. Fair.
Kinda stuck again, i don't see me advancing to 72,5kg soon.
DEAD HANG PULLUPS:
8@BW ( -1 rep )
7@BW ( -1 rep )
6@BW ( -1 rep )
LAT PULLDOWN : 18@150lbs , ties
-Pullups wouldn't work today. Drop-set was strong though.
Then did those to make it a workout:
INCLINE (45') DB PRESS:
12@22kg each hand
12@22kg each hand
12@22kg each hand
-Weight is easy but setup is hard.
DB SHRUG:
15@20kg each hand
15@20kg each hand
15@20kg each hand
-Nice.
ROWING MACHINE: 10 minutes
-Wow, exhausting. didn't even go hard either but felt like an eternity, in hell.
1853
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 14, 2015, 07:08:09 pm »
14 December 2015
Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@60kg
3@60kg
3@60kg
-3x3@60kg is some kind of volume
RDL:
8@102,5kg ( +2,5kg )
8@102,5kg ( +2,5kg )
8@102,5kg ( +2,5kg ) , ( -7 reps )
-No rep-out this time, gotta stay an AELS member. Still 3x8@102,5kg is also volume
BENCH PRESS:
DEAD HANG PULLUPS:
PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+95kg
8@BW+95kg
8@BW+95kg
8@BW+95kg ( +extra set )
-Yes, this is also volume , was actually easy too.
Was sort on time so split the workout in two parts, will do the skipped bench&pullups tomorrow.
Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@60kg
3@60kg
3@60kg
-3x3@60kg is some kind of volume
RDL:
8@102,5kg ( +2,5kg )
8@102,5kg ( +2,5kg )
8@102,5kg ( +2,5kg ) , ( -7 reps )
-No rep-out this time, gotta stay an AELS member. Still 3x8@102,5kg is also volume
PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+95kg
8@BW+95kg
8@BW+95kg
8@BW+95kg ( +extra set )
-Yes, this is also volume
, was actually easy too.Was sort on time so split the workout in two parts, will do the skipped bench&pullups tomorrow.
1854
Pics, Videos, & Links / Re: beast
« on: December 14, 2015, 09:41:19 am »
Not athletic, but surely a pure beast:
1855
Nutrition & Supplementation / Re: Greek Yogurt
« on: December 13, 2015, 06:01:15 pm »
lol, cant describe how kitsch the label is for a Greek that sees it. It would be the exact equivalent of an American product with the freedom eagle and Lincoln and idk mount Rushmore on it 
Don't judge the book by the cover though, glad the product delivers.
Don't judge the book by the cover though, glad the product delivers.
1856
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 13, 2015, 11:56:31 am »
^Nice, i'll def come back at this later when weather gets good and i start jumping soon.
12 December 2015
Bodyweight@session : ~88kg
Soreness : none
Injuries/aches : none
HANG POWER SNATCH:
5@20kg
5@30kg
3@40kg
3@40kg
3@40kg
-Nice.
ATG PAUSED SQUAT:
5@87,5kg ( +2,5 kg ) , 5RM , predicted 1RM
5@87,5kg ( +2,5 kg ) , ties the above PR
5@87,5kg ( +2,5 kg ) , ties the above PR
MEBM SQUAT ( no pause ) : 20@70kg , ties
-Very happy with the paused squats. Expected to miss some reps but got em all, 3 sets at lifetime , great,
First set was too hard, RPE 9-9.5. But the second was a bit better and the third even more. I think my warm-up was bad.
MEBM was brutal , barely made it, legs were exhausted from the triple paused PR.
SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand
-Nice, ready to use 20s again but with full ROM now.
SEATED REAR DELT FLY MACHINE:
12@95lbs ( +15 lbs ) , ties
12@95lbs , also ties PR
12@95lbs ( +1 rep ) , also ties PR
-Very strong. Got my 3x12 but will redo because of the defective machine, next available load is 110, not ready for it.
DEAD HANG NEUTRAL GRIP PULLUPS:
10@BW ( +1 rep ) , ties
8@BW
7@BW
NEUTRAL GRIP LAT PULLDOWN: 15@150lbs
-Total reps
SEATED PAUSED CALF RAISE:
15@60kg
15@60kg
15@60kg
-Great, solid ROM, strict pauses, everything great. Best calf raises ever at this machine.
Very strong day.
12 December 2015
Bodyweight@session : ~88kg
Soreness : none
Injuries/aches : none
HANG POWER SNATCH:
5@20kg
5@30kg
3@40kg
3@40kg
3@40kg
-Nice.
ATG PAUSED SQUAT:
5@87,5kg ( +2,5 kg ) , 5RM
, predicted 1RM 5@87,5kg ( +2,5 kg ) , ties the above PR
5@87,5kg ( +2,5 kg ) , ties the above PR
MEBM SQUAT ( no pause ) : 20@70kg , ties
-Very happy with the paused squats. Expected to miss some reps but got em all, 3 sets at lifetime
, great,First set was too hard, RPE 9-9.5. But the second was a bit better and the third even more. I think my warm-up was bad.
MEBM was brutal , barely made it, legs were exhausted from the triple paused PR.
SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand
-Nice, ready to use 20s again but with full ROM now.
SEATED REAR DELT FLY MACHINE:
12@95lbs ( +15 lbs ) , ties
12@95lbs , also ties PR
12@95lbs ( +1 rep ) , also ties PR
-Very strong. Got my 3x12 but will redo because of the defective machine, next available load is 110, not ready for it.
DEAD HANG NEUTRAL GRIP PULLUPS:
10@BW ( +1 rep ) , ties
8@BW
7@BW
NEUTRAL GRIP LAT PULLDOWN: 15@150lbs
-Total reps
SEATED PAUSED CALF RAISE:
15@60kg
15@60kg
15@60kg
-Great, solid ROM, strict pauses, everything great. Best calf raises ever at this machine.
Very strong day.
1857
Strength, Power, Reactivity, & Speed Discussion / Re: SL Bounding
« on: December 13, 2015, 11:09:14 am »
^The second part of that video title is Greek. WTF. It says"10-ple ( decuple? like triple from triple jump, but with the ten as prefix ) koutso", koutso literally means missing one leg, but it is also a kids game where you bounce on your one foot only. So you see what he means.
Totally off topic but interesting.
Totally off topic but interesting.
1858
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 11, 2015, 04:46:54 am »
^Interesting idea about the jump sequence simulation. Everyone should have it match his own jumping sets-reps? e.g. what i do when i jump is sets of 3-4 , 1 min between reps, 4-5 mins between sets. And maybe use supramax partials instead of fulls for this tool?
Think a fancy name for it and blog this idea. Like CPJSM ( Cns Pattern Jump Simulation Method ) , or JSDCM ( Jumping Sequence Deep Copy Method , geek term included, you know you like it
).
10 December 2015
1½ hours full court bball.
Quads were fine, despite the increased singles volume yesterday. Hip flexors felt too tight however.
Endurance was great, initially. But i run out of gas too soon. We had some absences too so i couldn't sub-out to get some breaths.
No rim jumps at all. In game jumps felt ok but nothing special.
Think a fancy name for it and blog this idea. Like CPJSM ( Cns Pattern Jump Simulation Method ) , or JSDCM ( Jumping Sequence Deep Copy Method , geek term included, you know you like it
). 10 December 2015
1½ hours full court bball.
Quads were fine, despite the increased singles volume yesterday. Hip flexors felt too tight however.
Endurance was great, initially. But i run out of gas too soon. We had some absences too so i couldn't sub-out to get some breaths.
No rim jumps at all. In game jumps felt ok but nothing special.
1859
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 10, 2015, 03:57:48 am »
I wonder what your soreness be after that 15 reps set of RDLs.
Practically none, lol, that was a nice surprise. There is some hamstring soreness but minimal and some lower back tightness/stress, also minimal.
9 December 2015
Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none
-Was short on time, had to skip again.
SQUAT ( MSEM ):
3x1@95kg
3x1@100kg
3x1@105kg
-Switched to the 'original' MSEM variant 1: 2-4 sets of 2-3 reps @ 90-95%. Felt much better than straight up 6+ singles.
As discussed in the MSEM thread i am using a 'non psyche-up 1RM' which should be around 110kg now.
INCLINE (45') DB PRESS:
12@22kg each hand
12@22kg each hand
12@22kg each hand
-Kinda too easy. Should have gone heavier.
UPRIGHT ROW:
12@40kg ( +5 kg ) , ( +2 reps ) ,
12@40kg ( +5 kg ) , ( +2 reps ) ,
10@40kg ( +5 kg ) , which would be a PR too.
-Beast-mode.
Gym was closing so had to continue home:
DB CURL:
2x15 each hand@10kg
HAMMER CURL:
2x15 each hand@10kg
TRICEPS DB KICK-BACK:
4x15 each hand@10kg
1860
Bios / Re: Animals
« on: December 09, 2015, 12:35:08 pm »
Not sure if belongs here, in the lol thread or in the awesome/crazy stuff thread.
Troll horse plays dead whenever it is to be taken for a ride:
<a href="http://www.youtube.com/watch?v=k4hbH0KDIzo" target="_blank">http://www.youtube.com/watch?v=k4hbH0KDIzo</a>
Troll horse plays dead whenever it is to be taken for a ride: