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Messages - vag

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1981
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 26, 2015, 01:42:14 pm »
26 September 2015

Bodyweight@session : ~87,25kg, bloated
Soreness : none
Injuries/aches : none

HANG POWER SNATCH
5@20kg
5@30kg
5@35kg
3@40kg
3@45kg ( +1 rep ) , ties all time 3RM  :personal-record:
-Awesome.

SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
MSEM :
1@90kg
1@92,5kg ( +2,5 kg )
1@95kg ( +2,5 kg )
1@97,5kg ( +5 kg )
1@100kg ( +5 kg )
1@102,5kg ( +7,5kg )
-Awesomeness. Good for more.

SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand ( +2 kg per hand )
10@18kg each hand ( +2 kg per hand )
9@18kg each hand ( +2 kg per hand ) , ( -1 rep )
9@18kg each hand ( +2 kg per hand ) , ( -1 rep )
-Great.

SHOULDER DB FLY:
SEATED REAR DELT FLY MACHINE:
12@50lbs
12@55lbs
12@60lbs
-Decided to switch, i was not hitting the rear delts at all while i was hitting the lateral ones already.

DEAD HANG NEUTRAL GRIP PULLUPS:
7@BW ( +1 rep )
6@BW
6@BW
NEUTRAL GRIP LAT PULLDOWN: 13@140lbs ( +10 lbs ) , ( -2 reps )
-Nice.

SEATED PAUSED CALF RAISE:
15@50kg ( +3 reps )
15@50kg ( +3 reps )
15@50kg ( +3 reps )
-Burn!

Another great session, i'm loving it.

1982
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 24, 2015, 03:22:06 pm »
24 September 2015

1,5 hour full court bball.
Went good, had much better breaths than i thought. Good speed too, which is very unusual for me.
Jumps were pretty good too. The hardwood is such a different world than concrete. Yeah, no shit Sherlock.
Did only one rim jump, 3 steps RVJ, got a little over 30, could be 31, never saw that coming without even one warmup jump prior to it.
Legs still unrecovered, getting sore from gym and feeling stiff/tight. Need to step my foam roll / stretch / sleep game up ASAP.

Later : foam rolled IT bands & quads, stretched quads, hamstrings, hip flexors, calves.

1983
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 24, 2015, 03:16:56 am »
23 September 2015

Bodyweight@session : ~86,75kg
Soreness : quads, chest, lats, shoulders, triceps
Injuries/aches : none

RDL:
8@80kg ( +2,5 kg )
8@80kg ( +2,5 kg )
8@80kg ( +2,5 kg )
-Great.

BB LUNGE:
8 each leg @ 40kg ( -2 reps per leg )
8 each leg @ 40kg ( -2 reps per leg )
8 each leg @ 40kg ( -2 reps per leg )
-Quad of front leg was hurting too much to do 8 reps. Otherwise strong

UPRIGHT BB ROW:
10@32,5 kg ( +2,5 kg )
10@32,5 kg ( +2,5 kg )
10@32,5 kg ( +2,5 kg )
10@30kg

BB CURL:
10@27,5 kg ( +2,5 kg )
10@27,5 kg ( +2,5 kg )
10@27,5 kg ( +2,5 kg )
10@25 kg

TRICEPS PUSHDOWN:
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@120lbs

Had to do 1 set less in arms work, because of time pressure. Still good at everything.

1984
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 23, 2015, 05:35:59 am »
22 September 2015

Bodyweight@session : ?
Soreness : quads, glutes, hamstrings, calves, chest, lats
Injuries/aches : none

45' shooting around/layups. Feeling a bit better, still far away from fit but having much better breaths for the quantity of sweat/effort.
Tried a few jumps at the end. Felt nice and smooth but achieved height was horrible.
Attempted to foam roll but i must shamefully admit it was so painful that i backed out.
I guess i have not yet adapted to this 3x5 paused + 20RM MEBM squat combo, legs are dead the next day(s).

1985
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 21, 2015, 05:40:28 pm »
21 September 2015

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN
5@20kg
5@30kg
5@40kg ( +2 reps )
3@50kg
2@60kg ( +2,5 kg ) , ( -1 rep )
-Great. 3@60kg is my all time PR. Would have probably gotten it if i didn't do 5 instead of 3 @40kg by mistake.

ATG PAUSED SQUAT:
5@72,5kg ( +2,5 kg )
5@72,5kg ( +2,5 kg )
5@72,5kg ( +2,5 kg )
MEBM SQUAT ( no pause ) : 18@57,5kg ( +2,5 kg ) , ( -2 reps )
-Great.

BENCH PRESS:
5@60kg ( +2,5 kg )
5@60kg ( +2,5 kg )
4@60kg ( +2,5 kg ) , ( -1 rep )
15@47,5kg ( +2,5 kg )
-Great.

INCLINE (45') DB PRESS:
11@16kg each hand
11@16kg each hand
11@16kg each hand
-Was going for 3x12, first 8-9 were easy but then i was running out of gas.

DEAD HANG PULLUPS:
6@BW
6@BW
6@BW
LAT PULLDOWN : 15@150lbs ( +10 lbs )
-Great, could/should have done 7 at first and maybe second set. Next time

PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+70kg ( +10 kg )
8@BW+70kg ( +5 kg )
8@BW+70kg

Very good overall, feeling at a good phase now, where the 'getting back at it' ends and i can run a good linear progression everywhere.


1986
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 19, 2015, 01:47:43 pm »
^That is.... undoubtable! ;)

19 September 2015

Bodyweight@session : ~86kg, slow steady rise as planned, great
Soreness : none
Injuries/aches : none

HANG POWER SNATCH
5@20kg
5@30kg
5@35kg
3@40kg
2@45kg ( +2,5 kg ) , ( -1 rep )
-3x45 is my all time 3RM PR. Almost there already, great.

SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
MSEM :
1@90kg
1@90kg
1@92,5kg ( +2,5 kg )
1@92,5kg ( +2,5 kg )
1@95kg ( +5 kg )
1@95kg ( extra rep )
-Great progress. Able to do the last rep paused, just because. The opposite of last week that i struggled to do 5x1@90.

SEATED NEUTRAL GRIP DB OHP:
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
-Great.

SHOULDER DB FLY:
12@8kg each hand
12@8kg each hand
12@8kg each hand
-Same load with last week, much better control.

DEAD HANG NEUTRAL GRIP PULLUPS:
6@BW
6@BW
6@BW
NEUTRAL GRIP LAT PULLDOWN: 15@130lbs ( +10 lbs ) , ( +1 rep )

SEATED PAUSED CALF RAISE:
12@50kg
12@50kg
12@50kg
-First time doing them this year so started conservatively.

Overall awesome session, one of those days.

1987
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: September 18, 2015, 03:55:17 pm »
You might kinda like this then:

http://www.space.com/14249-milkyway-galaxy-photos.html

;)

1988
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 18, 2015, 03:48:33 pm »
18 September 2015

Foam rolling : IT bands & quads, 3x5 very slow rolls each, with some pausing at points of most discomfort.
Stretch : quads, hamstrings, hip flexors, glutes, calves , 1m30s each position and leg.
:highfive:

1989
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 18, 2015, 03:45:25 pm »
Yeah, to be fair you are right. The first one that says 33-35 is 31-32. The second one i would say around 33.

1990
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 18, 2015, 10:40:23 am »
Yes he did. He is just negatively e-stating himself now to make a point.

Don't listen to his "Oh, and I NEVER jumped 35 off two, lol. Not even close. MAYBE 32 at the most." crap, here is the truth :


Quote from: Raptor on December 24, 2010, 06:40:54 am
Actually, I just found this:

<a href="http://www.youtube.com/watch?v=8LhJL5bUOrY" target="_blank">http://www.youtube.com/watch?v=8LhJL5bUOrY</a>

It does seem pretty high, don't know how much but decent.

This one as well...

<a href="http://www.youtube.com/watch?v=3ykADt4v1jA" target="_blank">http://www.youtube.com/watch?v=3ykADt4v1jA</a>


1991
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 18, 2015, 06:28:20 am »
17 September 2015

1,5 hour bball.
Ahhh, back to the hardwood. So much better than concrete ( no shit! ). We had last minute absences so couldn't play full court. Half court still exhausting, i am always amazed after a little time of bball absence of how demanding it is. Speed, strength, vert, agility, aerobic and anaerobic endurance, you mane it, bball demands it.
I felt a lot like jumping on the hardwood but legs had different opinion. Too stiff/tired/unrecovered. Gotta make recovery ( more sleep, SMR, stretch ) a #1 priority. Starting today!

1992
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 18, 2015, 06:18:07 am »
Bullshit! You got to 160kg squat, hard SVJ dunks at 9'8'' and 35-ish DLRVJ. I don't know why you are trying to alter your own stats.
The fact is that you were very reactive but weak before training, you strength-trained, your squat skyrocketed and your SVJ/DLRVJ followed.

1993
Bios / Re: Animals
« on: September 17, 2015, 05:09:19 am »
<a href="http://www.youtube.com/watch?v=8u-MW7vF0-Y" target="_blank">http://www.youtube.com/watch?v=8u-MW7vF0-Y</a>

1994
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 17, 2015, 04:37:19 am »
^Yes, i must invest more on recovery ( sleep/SMR ). I must change how i see it, compromising them is like sabotaging myself.

16 September 2015

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

RDL:
8@77,5kg ( +2,5 kg )
8@77,5kg ( +2,5 kg )
8@77,5kg ( +2,5 kg )

BB LUNGE:
8 each leg @ 40kg ( +2 reps per leg )
8 each leg @ 40kg ( +2 reps per leg )
8 each leg @ 40kg ( +2 reps per leg )

UPRIGHT BB ROW:
10@30kg
10@30kg
10@30kg
10@30kg

BB CURL:
10@25kg
10@25kg
10@25kg
10@25kg

TRICEPS PUSHDOWN:
10@120lbs
10@120lbs
10@120lbs
10@120lbs

Good progress on rdl/lunge, room for more. Didn't up arms loads because i didn't do them last week. Was easy, should have upped.

1995
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 16, 2015, 08:09:47 am »
Ok, plan commitment check.

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.      OK
-Pchain : i have been neglecting glutes work. Gotta keep regular with lunges/BSS.      OK
-Core : constantly neglected. Must do as often as possible, abs and back work.      X , Started good the first week but then stopped
-Stretch/SMR: Has to become a daily thing, it ain't that hard.      X , Big fail, just one session in 3 weeks
-Cardio : Also as much as possible, even LISS when beat from the weights, gotta stay as fit/lean as i can.      OK, regular park days plus rowing sessions at gym days
-Jumps : I am never jumping enough, not even close. Must keep at it, even in the winter with SVJs/dropsteps/DJs at home.      so-so, could do more
-Upper : pump up the volume. Add an accessory exercise for every main lift i do.      Doing good, haven't added accessory stuff yet.
-Nutrition : Moar protein. I am at ~100g on off days, 150-200 at gym days. Gotta add 50g to that.      OK
-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 , Big fail, MUST fix

So core, stretch and sleep are once again neglected. Ok, i'm on them.

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