Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - vag

Pages: 1 ... 127 128 [129] 130 131 ... 341
1921
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 05, 2015, 05:07:08 am »
4 November 2015

Bodyweight@session : ~87,5kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN
5@22,5kg
5@32,5kg
3@42,5kg
3@52,5kg
3@62,5kg ( +1 rep ) , lifetime 3RM  :personal-record:
-Awesome.

SQUAT ( MSEM ):
1@95kg
1@97,5kg
1@100kg
1@102,5kg
1@105kg
1@107,5kg
-Solid. Getting some speed too. Very nice.

INCLINE (45') DB PRESS:
12@20kg each hand ( -2 kg each hand  )
12@20kg each hand ( -2 kg each hand )
12@20kg each hand ( -2 kg each hand ) , ( +1 rep )
-LOL, and i wondered why it was so easy, wrong weight!  :uhhhfacepalm:

UPRIGHT ROW:
10@35kg
10@35kg
10@35kg
10@35kg
-Wrong weight here too, was supposed to up to 37,5.

BB CURL:
10@30kg ( -2 reps )
10@30kg ( -1 rep )
PREACHER CURL:
10@25kg
10@25kg
DB HAMMER CURL:
-Fewer reps was not fail, was planned because of added preacher curls, last time i did only normal curls so it was 3x12, now 4x10.
Didn't do hammer curls, felt it would be overkill to bring back all at once, next week.

TRICEPS PUSH DOWN:
10@150lbs ( +10 lbs )
10@150lbs ( +10 lbs )
10@150lbs ( +10 lbs )
10@150lbs ( +extra set )
-Feels like limit strength, gonna stay here for a while.

45' HYPEREXTENSION:
-Forgot, FFFFUUUUU.

1922
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 04, 2015, 07:00:43 am »
If someone ever grills at you for not being able to lift a weight, he is a major asshole. I grilled for not acting rational and not following repeated/certified/trustworthy advice.

So this 35 to 40kg DBs jump, you are right, it is a problem. It is upping your load from 70kg to 80kg , 14%, waaaay too much. But DBs have this problem, i had the exact same problem last year with DB rows, DBs were 32kg-36kg-40kg.

A few solutions i would use at this case:

1) What you said, do 2 successful 3x6 workouts with 35 before advancing to 40kg.

2) Use different DBs? Like use 40kg only at the working leg hand and keep 35kg at the other one, then switch. That way total load is 75kg so increase is only 7%. The imbalance is small so can't harm much, both SL exercises you do are imbalanced by nature anyway.

3) Do it set-by set. So when you get 3x6@35kg , next time do 40kg only at the third set only, so 6x35kg 6x35kg, ?x40kg. If you got less than 6 at this third set, repeat the same thing next time. When you finally get 6 reps with 40kg at third set, next time do 40kg on second set too. So 6x35kg ?x40kg, ?x40kg. When you can get 6 reps at both last sets proceed to first set too.

1 & 3 are better imho, i would use 3.

:lololol:

1923
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 04, 2015, 05:11:50 am »
Quote from: seifullaah73 on November 03, 2015, 05:31:31 pm
It's my fault, I didn't have enough time to do 3 sets. But feel I would have been able to do 3 sets.

Haha, fair, next time.


Quote from: seifullaah73 on November 03, 2015, 05:31:31 pm
One thing doesn't make sense, lets say a person A, squats 100kg for 3 sets of 6 reps properly and then progresses to 105kg or 110kg and you can't expect him to do 3 x 6 again with that weight, wouldn't it be normal to do low reps and then that would count as a fail and then you try again until you can do it properly for atleast 2 days consecutive then he progresses again, he can't be expected to do 3 x 6 for every weight consecutively there will be fails won't there.
If you understand what I mean.

That's what I am doing, I don't want to jump 3 x 6 for all weights.

Well, this is fundamental talk about progressive overloading.
Of course you are not supposed to be able to add weight and get all reps EVERY next time. Otherwise all of us that train for years should be world-class level.
The progress curve is linear in the beginning, but then it gets exponential. Fairly weight-untrained people can keep a linear progress for months. After that you will be stuck and you will need to add special tricks ( periodization, high-frequency, potentiation etc ).
However at your level you don't have to worry about that. The rule is this:
-Do your 3x6.
-If you missed a rep,  use the same weight next workout.
-If you didn't miss a rep, add weight next workout. But add as little weight as you can. The 100kg squatter you mentioned should try 102 next time, not 105 or 110 as you said.
-If you missed to get 3x6 with the same weight for 3 consecutive workouts, remove 10% weight and start over.

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 ;)

1924
Progress Journals & Experimental Routines / Re: FP's Jump Journal
« on: November 04, 2015, 04:58:48 am »
Quote from: Final Phenom on November 03, 2015, 04:12:41 pm
Quote from: vag on November 02, 2015, 12:00:48 pm
Not LBSS, but i think he means that general strength training >>> 'explosive specifity', unless you are already very strong.

I completely agree with that. However, I do feel that it is necessary to add some accessory exercises for muscles that aren't being trained at all with my current program, but contribute a major role to throwing.

With this i will agree.
But again, I  ( we ) would argue that you need specific exercises for the 'throwing muscles'. Compound exercises is the way. Squat, deadlift, BP, OHP, pullup. I bet there is not a single muscle left untrained from those 5.
I did a fast search on the net and i didn't see any special stuff for frisbee, they do treat weights as GPP. The 'key' element they seem to use for explosiveness is o-lifts. So bring back those cleans, your vert-bro side will thank you too. ;)
Also, it is not like we are making a demon out of specific exercises, feel free to add some accessory stuff as you said, it won't harm, it can only be good. Our point was more like don't get too carried away from specifity, general strength+specific sport movement practice = win.


1925
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 03, 2015, 12:31:22 pm »
Quote from: vag on November 02, 2015, 05:14:11 am
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.

Quote from: seifullaah73 on November 03, 2015, 11:33:50 am
    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

:ffffffuuuuuu:

1926
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 03, 2015, 05:13:21 am »
2 November 2015

Bodyweight@session : ~87kg
Soreness : none
Injuries/aches : none

PUSH PRESS:
5@20kg
5@30kg
5@40kg
3@45kg
3@50kg
-Welcome push press. Went nice but gotta get the 'feel' of the movement better before i progress.

RDL:
8@90kg
8@90kg
8@90kg
-Strong legs and grip, should have upped.

BB LUNGE:
8 each leg @ 35kg
8 each leg @ 35kg
8 each leg @ 35kg
-Welcome back. Went light since i didn't do those for a month or so. Glutes = torched.

BENCH PRESS:
5@65kg
5@65kg
5@65kg
14@55kg , ( +1 rep )
-Nice, very solid/strong for my embarrassing normal levels.

DEAD HANG PULLUPS:
9@BW ( +1 rep ) , ties  :personal-record:
7@BW
6@BW
LAT PULLDOWN : 14@160lbs ,  ( -1 rep )
-Nice.

PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+85kg
8@BW+85kg
8@BW+85kg
-Very nice.

1927
800m+ Running and/or Conditioning / Re: The 5k Thread
« on: November 03, 2015, 04:56:23 am »
Current WR:

<a href="http://www.youtube.com/watch?v=QSSBtxvd5BI" target="_blank">http://www.youtube.com/watch?v=QSSBtxvd5BI</a>

So much beast, last lap is 58s. That's right, after 11,5 all out laps he can pull a <1m 400m finish.


1928
Progress Journals & Experimental Routines / Re: FP's Jump Journal
« on: November 02, 2015, 12:00:48 pm »
Not LBSS, but i think he means that general strength training >>> 'explosive specifity', unless you are already very strong. For most of us, GPP strength training and practicing the sport itself is more than enough, trying to add specific elements, plyos , explosive, idk what else, just complicates things without reason ( and maybe without result ).

Here are a few thoughts on this from kellyb, comparing two different explosive movements that need a big strength base, jumping and shot-putting, use frisbee for your case.

Quote
What is the minimum amount of strength that I need?

Before I tell you how much strength you need do this so I can make a point: Go in the gym and grab 2 fifteen pound dumbells and lie on a bench and bench press them 100 times. Now stand up and do 100 half squats with your bodyweight. Which is harder? Probably the squats right? So that means it takes more strength to do a half squat with your bodyweight than it does to lie on your back and press 15 pounds.

Now realize a shotput also weighs about 15 pounds. What is a shotput? Basically a press where you throw the weight. What is a vertical jump? Basically a 1/2 squat where you "throw" your body into the air. The 15 pounds sounds really light until you think about throwing the weight. Now let's figure out how much strength it takes to be a good shotputter: Well, the routines of top shotputters contain a fair mix of both explosive and strength oriented training but on the strength end you won't find any that don't bench press over 400 pounds. The large majority of them will bench press over 500 pounds. So, through real world observation it has been established that there is no such thing as a top shotputter who bench presses less than 400 pounds. We've also established that squatting and "throwing" your bodyweight into the air requires more strength relatively than does throwing a 15 pound shotput. So, if a shotputter benches a minimum of 400 pounds what does that tell you about how strong our legs should be for jumping? It tells me they need to be quite strong. Just as you will never see a good shotputter who can't bench press 400 pounds you will never see a good vertical jumper who isn't strong in the legs as well. In fact I have a $500 bounty for the first person who can show me someone with a legit 35 inch vertical jump who can't squat 1.5 BW within a week of learning the movement. I could probably crank that up to 2 x BW and I doubt I would ever lose.

Now, does that mean that just because someone can bench press 700 pounds that they will be able to throw the shotput a mile? Or does that mean that just becuase so and so has a 500 pound squat they'll be able to jump out of the gym? No. There is technique and movement efficiency involved in both shotputting and jumping. What it does tell me though is if you're weaker than a kitten you're completely wasting your time spending all your time with plyometric work until you've built a base of strength. Once you have your base of strength you'll get the best results in Vertical jump practicing jumping related tasks and training explosively.

1929
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 02, 2015, 05:14:11 am »
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.

1930
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 02, 2015, 05:00:42 am »
Good one, thanks. Ease into it, so simple. Of course i do the exact opposite, whenever i try to add something i go flat out/overkill mode. Interesting, will try to try.

1931
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 01, 2015, 09:29:05 am »
Gonna do a few modifications:
Since basketball is every Thursday, i am switching the leg main exercise like this : MSEM squatting goes from Saturday to Wednesday, RDLs to Monday and volume squatting to Saturday. That serves better squat breaks too.
Will be  add push-press. Wednesdays is the day i am not doing o-lifts, but i will add push press Monday that i don't have shoulders and move HPC to Wednesday.
So it is:
Monday : push-press , RDL , lunge, bench, pullup, standing calf
Wednesday :HPC, MSEM squat, hypers, upright rows, biceps, triceps,
Thursday : full court bball
Saturday : snatch, paused squat+MEBM, OHP, chinup, seated calf
Yup, beast schedule, nice.

Other than that:
Quote from: vag on August 26, 2015, 01:45:59 pm
Important tweaks:
-O-lifts : Keep doing them all year round, add snatches besides HPC.      V
-Pchain : i have been neglecting glutes work. Gotta keep regular with lunges/BSS.      X : steady RDL, added hypers, forgot lunges
-Core : constantly neglected. Must do as often as possible, abs and back work.      X , still neglected
-Stretch/SMR: Has to become a daily thing, it ain't that hard.      X , still neglected.
-Cardio : Also as much as possible, even LISS when beat from the weights, gotta stay as fit/lean as i can.      Improved, needs more.
-Jumps : I am never jumping enough, not even close. Must keep at it, even in the winter with SVJs/dropsteps/DJs at home.      X ,  neglected
-Upper : pump up the volume. Add an accessory exercise for every main lift i do.      V
-Nutrition : Moar protein. I am at ~100g on off days, 150-200 at gym days. Gotta add 50g to that.      V
-Sleep : I am a night owl. Always have been. Not gonna change. But i could just deal with it more active, try to go to bed earlier, every hour is a gain.      X , slipped back to staying up late, must fix.

Usual shit, doing good what i always do good and doing bad what i always do bad. Must see this as a self-discipline challenge or something. I don't trust me though, i bet i'll have the exact same report next month, idiot!

1932
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 01, 2015, 09:12:36 am »
Do lighter, for god's shake, this is fundamental. Check everyone's journal, do you think we use our max for the training sets? Not even close. All muscle fibers are recruited a above 80% anyway.
Use a weight that when you do 6 reps you feel you could barely do 7-8. Don't sacrifice form over weight. Go as light as you have to to complete your 6 challenging reps in good form. Then progress from this point.
LOL, you're exhausting but that is a challenge too, if we manage to properly train you it will be a huge accomplishment for the adarq.org, ;)


1933
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 31, 2015, 04:46:27 pm »
And another thing we have told you a million times but oh well, let's make it 1000001:

Quote from: seifullaah73 on October 31, 2015, 04:18:16 pm
BSS 40kg dumbells x 3 x 1
single leg Romanian deadlift 40kg x 3 x 3

This is ridiculous, it does not pass for training. You don't want to squat and you only want to do BSS and SLRDL? ok, that is fine.
Pump up the volume!!!
Don't tell me why you didn't and what was the reasoning and what is the big plan, i don't want to know.
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.

1934
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 31, 2015, 11:37:45 am »
31 October 2015

Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none

HANG POWER SNATCH (deload):
5@20kg
5@25kg
5@30kg
5@35kg
3@40kg
-Nice and easy.

SQUAT (deload):
5@20kg
5@40kg
3@60kg
2@80kg
1@90kg
1@100kg
1@110kg
2/3@120kg
-Was supposed to do 3x5@70kg paused but decided to semi-chase a 1RM.
110kg was awesome, definitely a 2nd rep in the tank and probably a third one too.
Lost the 120kg lifetime PR tie by a couple of inches depth. It was more a core than legs defeat. Went up easy and fast, just not deep enough.
Felt like i have it already with a heavy unrack potentiation but wanted to keep this a deload as planned so didn't retry.

SEATED NEUTRAL GRIP DB OHP:
12@18kg each hand ( -2 kg ) , ( +2 reps )
12@18kg each hand ( -2 kg ) , ( +2 reps )
12@18kg each hand ( -2 kg ) , ( +3 reps )
12@18kg each hand ( -2 kg ) , ( +3 reps )
-The 20kg dbs were taken so went up in volume with the 18s.

SEATED REAR DELT FLY MACHINE:
12@65lbs
12@80lbs ( +15 lbs )
11@80lbs ( +1 rep )
-Very nice.

DEAD HANG NEUTRAL GRIP PULLUPS:
9@BW ( +1 rep ) , :personal-record:
7@BW
6@BW
NEUTRAL GRIP LAT PULLDOWN: 11@160lbs ( +10 lbs ) , ( -4 reps )
-Very nice except from the drop-set, where the 10lbs heavier felt like 50lbs heavier.

SEATED PAUSED CALF RAISE:
15@55kg
15@55kg
14@52,5kg ( +1 reps )
-I can go heavier but i keep increasing pauses and decreasing lowering speed. Think that's enough now, time to progress weight.


1935
Introduce Yourself / Re: Hello Guys
« on: October 31, 2015, 06:39:11 am »
 :welcome:
I second everything Merrick said. Pretty solid view on things for someone so young. Just weights and basketball is enough to get you a long way. Don't get derailed and tempted do do 'fancy' stuff. Your plan is great just as it is.
I think that at this stage the most important is nutrition. But i don't mean the quality of it, more the quantity. Take advantage of the testosterone party that still rages inside you, you are on roids, literally. Eat a lot. Try to avoid junk but dont freak out about it, better eat junk than skip a meal. Make sure you are above maintenance each day you workout and around maintenance the other ones, while getting in as much protein as possible all days. If you ask me i would eat above maintenance all days.
Stay consistent with those and you will be a totally different athlete by the end of the season.

Pages: 1 ... 127 128 [129] 130 131 ... 341