1891
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: November 20, 2015, 05:49:49 am »
Personal pics in the landscape thread is pure awesomeness!!!
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1892
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 17, 2015, 04:35:41 pm »
^^^
Hahaha, exactly! If you see, my previous post is edited. The original mantioned long breaks are ok for maximal attempts but then I deleted it to avoid... implications
Hahaha, exactly! If you see, my previous post is edited. The original mantioned long breaks are ok for maximal attempts but then I deleted it to avoid... implications
1893
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 17, 2015, 01:30:36 pm »
Don't use 5 minutes, use 2, or at worse 3. Don't even think of telling me about full recovery etc. No discussion here, max 3 minutes rest from now on, for ever and ever in the gym, whatever reps or sets or exercise you do.
1894
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 17, 2015, 12:28:59 pm »
Yes, it is all fine man, not mocking or yelling at you, just trying to get you to do it right.
Sometimes when you don't have time it is fine. But even then, if you ask me, do the so-called drop-set. That means almost no rest and use half the weight, do as many reps as you can. So if no time for a proper rest third set ( like 2-3 minutes or whatever you use ) drop down the 35kg DBs, pick up 18-20kg DBs and do as many reps as you can with each leg, should be around 15.
Sometimes when you don't have time it is fine. But even then, if you ask me, do the so-called drop-set. That means almost no rest and use half the weight, do as many reps as you can. So if no time for a proper rest third set ( like 2-3 minutes or whatever you use ) drop down the 35kg DBs, pick up 18-20kg DBs and do as many reps as you can with each leg, should be around 15.
1895
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 17, 2015, 11:56:28 am »
LOL, look at my post that you quoted, i said that maybe some days you can not UP the weight, never did i say to skip sets.
On the contrary, look how many times i tried to ephasize to you NOT TO CUT SETS:
This is 4 posts in the last 20 days about not cutting sets, plus another one encouraging you to stay consistent with it the only time you got it right.
And you go to gym and skip sets again.
Give me a break.
Sometimes though, you gotta hear your body, if 2nd set with 35kg was a struggle, it is not your day to up for the third, even if previous time you did 3x6 easier.
On the contrary, look how many times i tried to ephasize to you NOT TO CUT SETS:
From the next time you go to the gym and FOREVER, do at least 3 sets that consist of at least 6 reps for each leg.
You got that right. NEVER sacrifice form/ROM over weight. The exercise is BSS, not half BSS, you have to execute it properly at legit ROM.
Also don't cut sets/reps short like you did in the past. Like doing 6-4-4 or 6-6. Do 3 sets of 6 good reps. Better to go a bit too light than too heavy on the beginning.
If i were you i would go back to 35, if you can do 3x1 with 40kg i doubt you will do 3x6 with 37,5kg. Reset yourself, go to 35 or 32,5, then advance from a solid base.
Also don't cut sets/reps short like you did in the past. Like doing 6-4-4 or 6-6. Do 3 sets of 6 good reps. Better to go a bit too light than too heavy on the beginning.BSS @ 0kg x 5, 20kg x 6 easy, 37.5kg dumbells x 2 x 6 each leg
Single leg romanian deadlift 0kg x 5, 37.5kg x 2 x 6
That is it, you have to be patient. Don't improvise, don't cut set, don't cut reps, don't add too much weight, don't do half reps.
Follow the above plan TO THE LETTER and be sure you will thank me later. Well not me, i didn't invent progressive overloading, i am just trying to teach it to you right
This is 4 posts in the last 20 days about not cutting sets, plus another one encouraging you to stay consistent with it the only time you got it right.
And you go to gym and skip sets again.
Give me a break.
1896
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 17, 2015, 11:36:39 am »
Why did you skip the third sets once again?
1897
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 17, 2015, 04:56:04 am »
16 November 2015
Bodyweight@session : ~87,5kg
Soreness : hamstrings, glutes, quads
Injuries/aches : none
PUSH PRESS:
5@20kg ( +5 kg )
5@30kg ( +5 kg )
5@40kg ( +5 kg )
3@50kg ( +5 kg )
3@55kg ( +1 rep )
-Awesome. One rep shy of lifetime PR ( 4@55 ). Next week.
RDL:
8@95kg
8@95kg
8@95kg ( +2 reps )
-Very nice.
BB LUNGE:
Didn't do again, FFFFFUUUUU
BENCH PRESS:
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
15@55kg
-Very solid, should not be able to complete all reps with good form. Pleasantly shocked.
DEAD HANG PULLUPS:
9@BW
7@BW
7@BW
LAT PULLDOWN : 15@160lbs
-Same with last week. I am ok with this because 9reps and total 23 reps are both PR ties.
PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+90kg ( +5 kg)
8@BW+90kg ( +5 kg)
8@BW+90kg ( +5 kg)
-Easier than last time. Still hard.
Bodyweight@session : ~87,5kg
Soreness : hamstrings, glutes, quads
Injuries/aches : none
PUSH PRESS:
5@20kg ( +5 kg )
5@30kg ( +5 kg )
5@40kg ( +5 kg )
3@50kg ( +5 kg )
3@55kg ( +1 rep )
-Awesome. One rep shy of lifetime PR ( 4@55 ). Next week.
RDL:
8@95kg
8@95kg
8@95kg ( +2 reps )
-Very nice.
Didn't do again, FFFFFUUUUU
BENCH PRESS:
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
15@55kg
-Very solid, should not be able to complete all reps with good form. Pleasantly shocked.
DEAD HANG PULLUPS:
9@BW
7@BW
7@BW
LAT PULLDOWN : 15@160lbs
-Same with last week. I am ok with this because 9reps and total 23 reps are both PR ties.
PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+90kg ( +5 kg)
8@BW+90kg ( +5 kg)
8@BW+90kg ( +5 kg)
-Easier than last time. Still hard.
1898
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 16, 2015, 04:13:17 pm »
Nah, one of those calf raise machines with the shoulder pads.
Something between lever and chain, the weights are attached to the middle of the lever with a chain.
Something between lever and chain, the weights are attached to the middle of the lever with a chain.
1899
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 16, 2015, 01:00:12 pm »gettin pretty skrong on those pull ups.
Thanks, those neutral grip ones are actually harder than wide grip ones, for me. I know it is supposed to be the other way around, but ROM gets too deep. It is a long way down with 6'5'' wingspan.
I have to say, 20 reps at ~70 kg is impressive, to me. I mean, I'm doing sets of 10 with 55 kg and the 10th rep already is somewhat uncoordinated, like I accumulate nervous fatigue that makes my intermuscular coordination to start to suck. Imagine what would happen in the 20th rep (not to mention the amount of cardio fatigue).
My only problem would be the calf raises - you seriously struggle with 8 rep sets @ BW+90 kg?
I always feel that MEBM is much more mental than physical struggle. If i can get to 20@80kg it will be awesome.
The calf raises are paused AND they have a 5 second eccentric. But besides that, it is all about the machine/lever. On the leg press i can do 3x12 paused @ 250kg.
1900
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 16, 2015, 06:29:05 am »
14 November 2015
Bodyweight@session : ~87,75kg
Soreness : none
Injuries/aches : none
HANG POWER SNATCH
5@20
5@30
5@40kg
3@45kg
2@50kg , ties lifetime 2RM
-I am stuck here. Not because of strength plateau, because of inability to fail. I feel that if i risk more i will get it , but i can't risk since i can't fail safely (dump).
Oh well, I will just keep doing this scheme until 50kg becomes light, i don't have other options anyway.
ATG PAUSED SQUAT:
5@82,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
MEBM SQUAT ( no pause ) : 20@67,5kg ( +2,5 kg ) , lifetime 20RM
-MEBM PR annihilated my legs. Confirmed by soreness the next days, glutes, hamstrings, quads, everything got DOMS.
5@82,5 is paused squat 5RM too. Lifetime predicted 1RM PR is ~95kg from 3@90, should fall next week.
SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand ( +1 rep )
9@20kg each hand ( +1 rep )
-Nice.
SEATED REAR DELT FLY MACHINE:
12@80lbs ( +15 lbs )
12@80lbs
12@80lbs
-Got 'em all but will redo, last set was too hard.
DEAD HANG NEUTRAL GRIP PULLUPS:
9@BW ( +1 rep ) , ties
8@BW ( +1 rep )
6@BW
NEUTRAL GRIP LAT PULLDOWN: 15@150lbs
-Total reps too.
SEATED PAUSED CALF RAISE:
15@57,5kg ( +2,5 kg )
15@57,5kg ( +2,5 kg )
15@57,5kg ( +2,5 kg )
-Brutal.
Bodyweight@session : ~87,75kg
Soreness : none
Injuries/aches : none
HANG POWER SNATCH
5@20
5@30
5@40kg
3@45kg
2@50kg , ties lifetime 2RM
-I am stuck here. Not because of strength plateau, because of inability to fail. I feel that if i risk more i will get it , but i can't risk since i can't fail safely (dump).
Oh well, I will just keep doing this scheme until 50kg becomes light, i don't have other options anyway.
ATG PAUSED SQUAT:
5@82,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
MEBM SQUAT ( no pause ) : 20@67,5kg ( +2,5 kg ) , lifetime 20RM
-MEBM PR annihilated my legs. Confirmed by soreness the next days, glutes, hamstrings, quads, everything got DOMS.
5@82,5 is paused squat 5RM
too. Lifetime predicted 1RM PR is ~95kg from 3@90, should fall next week.SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand ( +1 rep )
9@20kg each hand ( +1 rep )
-Nice.
SEATED REAR DELT FLY MACHINE:
12@80lbs ( +15 lbs )
12@80lbs
12@80lbs
-Got 'em all but will redo, last set was too hard.
DEAD HANG NEUTRAL GRIP PULLUPS:
9@BW ( +1 rep ) , ties
8@BW ( +1 rep )
6@BW
NEUTRAL GRIP LAT PULLDOWN: 15@150lbs
-Total reps
too.SEATED PAUSED CALF RAISE:
15@57,5kg ( +2,5 kg )
15@57,5kg ( +2,5 kg )
15@57,5kg ( +2,5 kg )
-Brutal.
1901
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 16, 2015, 05:48:33 am »Oh and also I think it's time to revise the goals. I actually downgraded my lifting goals recently. Thought I'd just follow the process and things would magically happen. Well I think it's time to upgrade them a bit. As it currently stands these are my bests:
DL- 180
Back Squat- 145
Front Squat- 125
Bench- 85 x 5
Chin Up- +25
OHP- 60
New Goals-
DL- 250
Back Squat- 200
Front Squat- 180
Bench- 140
Chin Up- +50
OHP- BW (~100)
Front Lever- 5s full front lever
Dips- +50
Snatch- BW (~100)
C&J- 1.5xBW (~150)
Front & side splits
These are pretty audacious but definitely reachable and I think doable in the next 18-24 months.
Those are some serious numbers. The gaps are crazy, you are seeking to improve 70kg DL , 55kg squat, 40kg bench, 40kg OHP. In 2 years max.
Hm, if you ask me it is rather impossible (unless juiced, lol), given you are not a noob either, it has taken you many training years to get to your current maxes.
Oh well, it will be a hell of an awesome journey chasing those numbers. Plus if you get even halfway there ( 225 DL , 170 squat , 120 bench , 80 OHP ) it will still be awesome.
1902
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 15, 2015, 05:19:22 am »
Just noticed my journal also reached 100.000 views,
1903
Progress Journals & Experimental Routines / Re: DUNK finally- if not now when
« on: November 15, 2015, 05:10:26 am »terminology problem: i call that a two-step jump. the last step is a step. the bit where you have your foot off the floor is a weird false step.
I agree in general, I count false steps too. But I wouldn't count it in this case, his foot is in the air at all times. He does not gain any speed from the 'back' leg (R) to call it a step, he would push off his L either way.
Foggy area by definition though, not saying I'm right and you wrong, just laying out how I classify them.
Maybe we could call all those cases 0.5 so this one was 1.5?
1904
Progress Journals & Experimental Routines / Re: DUNK finally- if not now when
« on: November 14, 2015, 07:36:52 pm »
I call those rvjs one-step. The plant 'steps' don't count. Not that it makes any difference but it is nice to have a global reference.
Also, third person wearing power perfect ii, we own the forum now
Also, third person wearing power perfect ii, we own the forum now
1905
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 13, 2015, 11:00:26 am »
12 November 2015
1½ hours full court bball.
Same feeling/report with previous week : Endurance/fit keeps getting better, legs feel stiff/tight/unrecovered/not bouncy.
Last time i said i had to buffer MSEM more, to stay below 90%. I didn't , and i won't, i like pushing those singles to 95%. Maybe i should move MEBM to Wednesday? Not sure, i like my layout as it is now, volume squatting is good for Saturdays. Maybe tweak MSEM. Instead of ramping 6 singles from ~95kg to ~110kg like i do now, or stay at 95 for all reps ( buffered ), do something in-between, like 4 'light' singles and 2 heavier ones. Like, 95kg-95kg-95kg-95kg-105kg-110kg. Hm, yes, i like that. Will try it out.
1½ hours full court bball.
Same feeling/report with previous week : Endurance/fit keeps getting better, legs feel stiff/tight/unrecovered/not bouncy.
Last time i said i had to buffer MSEM more, to stay below 90%. I didn't , and i won't, i like pushing those singles to 95%. Maybe i should move MEBM to Wednesday? Not sure, i like my layout as it is now, volume squatting is good for Saturdays. Maybe tweak MSEM. Instead of ramping 6 singles from ~95kg to ~110kg like i do now, or stay at 95 for all reps ( buffered ), do something in-between, like 4 'light' singles and 2 heavier ones. Like, 95kg-95kg-95kg-95kg-105kg-110kg. Hm, yes, i like that. Will try it out.