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Messages - vag

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2296
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 16, 2015, 04:32:46 am »
Dunno. FWIW, this intense hamstring soreness appears only when starting to squat after a long time. At the rest of the time it is all quads and glutes. Whatevs.

15 January 2015

Bodyweight@session : n/a
Soreness : quads ( mostly vmo ), glutes, shoulders, traps.
Injuries/aches : none

1.5 hours full court basketball.
Endurance kinda ok. Not where i want it to be though, can't play defense and offense full throttle, gotta choose plays.
Vert , i had no expectations being in this initial DOMS state. Legs felt very explosive, but also very stiff.
However i did go great at boards and blocks, again. I attribute it to taking body contact better. I am stabilizing at a good level now, stronger than ever in limit strength, even better in relative strength, but i am not too light either, it is a good balance. Or it was just a good day.

2297
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 15, 2015, 10:24:46 am »
I don't pull myself down, i do the exact opposite: i try to slow down the descent, because my natural tendency is to free-fall. But i have no clue if it is a quad or hamstring related action.

2298
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 15, 2015, 04:32:19 am »
14 January 2015

Bodyweight@session : ~86,25kg , much fluctuation
Soreness : legs still sore. much better but VMOs and hamstrings still sore. Also some fresh soreness, calves, chest, lats.
Injuries/aches : none

RSR based routine
Week #1 , Day #2

STATIONARY BIKE:
15mins@80rpm/100W 'resistance'

HIGH BAR FULL SQUAT:
3@90kg
3@90kg
3@90kg
3@90kg
3@90kg
3@90kg
-Legs still unrecovered. VMOs started hurting and hamstrings burning at third set.
I reckon i am already good for 6x4 and 6x5 if not sore, but 6x6 will be a struggle.
2 min breaks.

UPRIGHT BB ROW:
10@30kg
10@25kg
10@25kg
10@25kg
-30 was ok but right shoulder was nagging so dropped down to 25kg
1 min breaks.

DB CURL:
10@14kg each hand
10@14kg each hand
-Went too light, should have used 16s, i was at 18s before xmas.
1 min breaks.

PREACHER BB CURL:
10@25kg
10@25kg
1 min breaks.

TRICEPS ROPE PUSH DOWN:
10@60lbs
10@80lbs
10@100lbs
10@100lbs
-Changed machine. This one makes weights feel too light. Limit strength at the other machine was 10@35kg(77lbs), now 100lbs was rather easy.
1 min breaks.

2299
Bios / Re: Animals
« on: January 14, 2015, 11:11:33 am »
<a href="http://www.youtube.com/watch?v=Bz4XEpK6INU" target="_blank">http://www.youtube.com/watch?v=Bz4XEpK6INU</a>

2300
Pics, Videos, & Links / Trevor Booker Made an Insane Overhead Volleyball Shot With 0.2 Seconds Left on
« on: January 14, 2015, 11:08:55 am »
<a href="http://www.youtube.com/watch?v=lCIAgDLRDgY" target="_blank">http://www.youtube.com/watch?v=lCIAgDLRDgY</a>

2301
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 14, 2015, 06:13:09 am »
Quote from: maxent on January 13, 2015, 08:27:06 am
I forgot a normal, moderate diet was an option when losing weight :P This is so easy. And I get to improve my lifts and bball game. Nice deal.


2302
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 13, 2015, 09:29:42 am »
Yes, i planned to do a prolonged warmup but i went to the gym too late and had no time for it. But given how much sore i was, i think it would have not changed much.
I am sure the workout was somewhat productive. And the legs soreness is almost gone now ( 20 hours later ).

2303
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 13, 2015, 06:10:58 am »
12 January 2015

Bodyweight@session : ~85kg , wow, i am still slim afterall.
Soreness : insane leg soreness, pain even walking. Impossible to stand up or sit without hands assistance. Also sore chest, shoulders , lats, abs.
Injuries/aches : none

RSR based routine
Week #1 , Day #1

Edit: Forgot to log this:
HANG POWER SNATCH:
3@20kg
3@30kg
3@40kg
-Nice for not having done those in , what, 3 years? Form @40kg was a bit off but still ok.

HIGH BAR FULL SQUAT:
2@90kg
2@90kg, half squat
2@90kg, half squat
2@90kg, half squat
2@90kg, half squat
2@90kg, half squat
-LOL, mega fail. I can't understand what i was thinking going for an RSR workout when even walking hurted.
I supposed that a good warmup would temporarily make the soreness go. So wrong, workout was a torture.
I went full for the first set and hamstrings started cramping. So i decided to continue with halves.
For the rest of the sets I was going at a depth between half and parallel and the feeling was not discomfort, it was clear deep and intense pain.
I don't know if working out with such soreness just makes the workout hard/useless or it is dangerous. If the latter is true, then i am a dick, but i couldn't think clear, i just wanted to squat!

BENCH PRESS:
10@50kg
10@50kg
10@50kg
10@50kg
-90 sec breaks. New to this style so started light. Rather too easy.

DEAD HANG PULLUPS:
6@BW
6@BW
6@BW
5@BW
-Weak. This dead hang thing is a 'true' exercise and i want to stick with it and improve, but I can't get volume in.
Thinking of switching the 2nd day ( chinups ) to some rowing exercise. Until i am strong enough for 8+ reps at each set at dead hang pullups.

STANDING CALF RAISE MACHINE:
25@50kg
20@50kg
20@50kg
-Last time i was at 20-18-16@80kg but want to take it easy. Goal is 3x30 but for now I stopped when it started getting hard at each set.

2304
Strength, Power, Reactivity, & Speed Discussion / Re: How transferable are neural squat gains to the vertical jump?
« on: January 13, 2015, 05:45:28 am »
Totally broscience-based opinion:
I would guess that the less reactive you are, the more correlation your RVJ will have with your squat/bw ratio. Because a very reactive person will rely less on strength and vice versa. But now we have to define what a reactive person is, omg, i'm outta here!  :P
Also broscience, neural gains should be the same with 'real' gains. I don't care if it is the smolov routine, the spider in your shouler ( rip ) , an adrenaline injection or a pack of cocaine you inhaled that gives you the strength. Maybe it will go away soon if its neural or stim , but that given moment you are that strong and it should transfer to all activities related to that strength.
:lololol:

2305
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 12, 2015, 05:45:28 am »
^^^I will sure AREG the whole thing, just wanted to do some low-impact work whenever i can, build up some shape. We will see how it goes. Thanks for the insight!

10 January 2015

Bodyweight@session : ~86.5kg , hm, not that much damage done, just 1kg up.
Soreness : none
Injuries/aches : none

HIGH BAR ATG SQUAT:
5@20kg
5@40kg
3@60kg
2@80kg
1@90kg
1@100kg , very solid.
1@110kg , true 1RM, barely got it up.
5@80kg
5@80kg
5@80kg
-Didn't see the 110kg coming, very happy with it.
3x5@80kg felt more hard than i expected but it was the detrained fatigue that caught up with me.

BENCH PRESS:
5@60kg
5@60kg
5@60kg
-Nothing impressive but 3x5@60kg totally detrained is a good base for my weak standards.

DEAD HANG NEUTRAL GRIP CHINUPS:
6@BW
6@BW
6@BW
-This was not a 3x6 setup, it was a 3xF , sadly i could not do a 7th  :uhhhfacepalm:

2306
Bios / Re: Animals
« on: January 12, 2015, 05:23:46 am »
^^^This is magnificent!!!  :goodjobbro:

2307
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 10, 2015, 10:06:59 am »

2308
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 09, 2015, 11:46:02 am »
Yes, nice thoughts.
When i say bulk i don't mean a dirty everyday bulk, more like : ~1000kcal surplus on gym days, maintenance on cardio days, ~500 deficit on rest days. Pretty clean too.
Let's see how it goes...

2309
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 09, 2015, 11:36:12 am »
^^^^^
The above plan , structured:

Mon:
Jump snatch : 4x3
Squat : RSR #1
Bench : 4x10
Pullups : 4xF
DL calf raise : 3x30

Wed:
PushPress : 4x3 or Jump squat 3x5
Squat : RSR #2
Upright rows : 4x10
Biceps : 4x10
Triceps : 4x10

Sat:
Hang power clean : 4x3
Squat : RSR #3
OHP : 4x10
Chinups : 4xF
SL calf raise : 4xF

Tue : run/jump whenever possible
Thu : full court bball
Fri , Sun : rest

2310
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 09, 2015, 06:33:08 am »
^Gotta be it.

Ok, so where do we go from here?
I have 6 weeks until i leave for my annual skiing holidays.
For legs i will do the RSR  that entropy introduced us to : http://www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html
It is a nice blend of volume and intensity and it lasts exactly 6 weeks, bargain!
Squatting 3xweek probably means no pchain, it is fine though, pchain is way ahead of my quads. Will see how it goes anyway.
For calves i will do higher rep work ( skiing kills the calves ) , i will try to do 3x30 one day and experiment with slow SL ones the other.
For upper body i will switch to a more volume/hypertrophy oriented scheme, something like 4x10 with 1 minute breaks.

So more or less the same thing i always do, with the change of a third day of squatting instead of 2 squat / 1 RDL.

Extra element #1 : explosive lifts before squats, push press and snatch, sth like 4x3.
Extra element #2 : cardio. wanna build up my shape. aerobic and anaerobic. 20-30 mins of treadmill/bike before each workout, try to go out and run on off days.

Nutrition : bulk!  :o I miss bulking , i have been cutting/maintaining for almost a year now. I will bulk those 6 weeks, long term plan is another big long cut after skiing, willing to go lower than ever this year, like 78 or so , see what happens there.

Sounds good?

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