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Messages - vag

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2326
Bios / Re: Animals
« on: December 17, 2014, 11:45:45 am »
http://thedailywh.at/2014/12/animal-of-the-day-derby-the-dog-has-3d-printed-paws/

Quote
Using 3D printed prosthetics, Derby the dog can now walk and run for the first time in his life.
He was born with small forearms and no front paws like a furry little T-Rex, and he could only move around on soft surfaces as a result of the deformity.
So 3D Systems created some new legs for him using a 3D scanner and a multi-material 3D printer that could build both the sturdy base and comfortable rubber cups.

<a href="http://www.youtube.com/watch?v=uRmoowIN8aY" target="_blank">http://www.youtube.com/watch?v=uRmoowIN8aY</a>

:goodjobbro:

2327
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 17, 2014, 06:26:56 am »
16 December 2014

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

5/3/1 beginner template v.2
Wave #3 , Week #1 ( 5+ reps )

RDL:
5@72,5kg
5@85kg
12@97,kg , all time 1RM/BW  :personal-record: ( 1.62*BW vs 1.6*BW )
-All time PR is 12@100kg but i was 90kg, so now relatively stronger.

OHP:
5@32,5kg
5@37,5kg
9@42,5kg , ties all time 1RM/BW  :personal-record:
-Again stuck at 9 reps at this load, can't get a 10th up for the PR.

DB SHRUGS :
12@22kg each hand ( +2kg per hand )
12@22kg each hand ( +2kg per hand )
12@22kg each hand ( +2kg per hand )
-Confirmed what i suspected. It is the TUT/total duration and not the load that makes those hard.
22s were the same difficult with 20s. First 8 reps easy, next 2 challenging, last 2 hell.
Will do a massive up next time to see what happens, will use 30s.

DEAD HANG PULLUPS:
8@BW ( -1 rep )
7@BW ( -1 rep )
6@BW
6@BW
-Something was off here today.

STANDING CALF RAISE MACHINE:
20@BW+80kg
18@BW+80kg
16@BW+80kg
-Same reps with last time, which is good because  that was 2 weeks ago ( forgot them last week ).

2328
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 17, 2014, 06:07:21 am »

2329
Bios / Re: Animals
« on: December 15, 2014, 10:38:06 am »


Full story: Oregon zoo otter is taught to dunk in order to exercise his arthritic elbows : http://www.oregonzoo.org/node/2202/media

<a href="http://www.youtube.com/watch?v=cJTRCtwf_X0" target="_blank">http://www.youtube.com/watch?v=cJTRCtwf_X0</a>

2330
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 15, 2014, 05:31:42 am »
Thanks, it is going very well indeed.
I get great results with 5/3/1, can't figure out why exactly, but it's like i am doped when i do 5/3/1, PRs all over the place. I had it happen last year too.
Maybe the key is that in both cases i was doing a long ( 8 weeks ) GPP phase before it, so the latter max-strength 5/3/1 period 'milks' the gains.
I will stick with it a little more to see if this progress can continue.

2331
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 14, 2014, 07:32:09 am »
13 December 2014

Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none, rest worked, back is 100% again.

5/3/1 beginner template v.2

Wave #3 , Week #1 ( 5+ reps )

HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@72,5kg
5@82,5kg
10@92,5kg ,  :personal-record:
-10RM PR ( previous was 10@90kg ).
Predicted 1RM PR ( ~123kg, previous was ~121kg )
Predicted 1RM/BW PR  ( ~1,43*BW , previous was ~1,4*BW )
:wowthatwasnutswtf:

LEG PRESS PAUSED CALF 'RAISE':
12@210kg ( -40 kg )
12@210kg ( -40 kg )
12@210kg ( -40 kg )
-Decreased weight, increased pauses and eccentric duration.

UPRIGHT ROWS:
12@30kg
12@30kg
12@30kg
-Still very hard for so light.

DEAD HANG NEUTRAL GRIP PULLUPS:
9@BW , ties  :personal-record:
7@BW
6@BW
6@BW ( +1 rep )
-Total reps  :personal-record: ( +1 ), nice, i was stalled here.

45 DEGREES BACK EXTENSION:
12@BW
12@BW
12@BW
-They got easy, adding weight next time.

2332
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 12, 2014, 04:43:33 pm »
12 December 2014

Bodyweight@session : ~85.25kg
Soreness : none
Injuries/aches : none

5/3/1 beginner template v.2

Wave #3 , Week #1 ( 5+ reps )

BENCH PRESS ( 5/3/1 day ):
5@50kg
5@57,5kg
10@65kg
-All time predicted 1RM   :personal-record: ( ~86,5kg )
All time predicted 1RM/BW   :personal-record: ( 1.01*BW )
Broke two HUGE lifetime milestones, 85kg and 1*BW , :personal-record: , :personal-record: ,  :wowthatwasnutswtf:
Numbers are still weak but the achievement is incredible for me.

BICEPS DUMBBELL CURL:
12 each hand @ 18kg
12 each hand @ 18kg

BARBELL PREACHER CURL:
12@25kg
12@25kg

TRICEPS ROPE PUSHDOWN:
12@30kg
12@30kg
10@30kg

SEATED WEIGHTED CRUNCHES MACHINE:
20@120lbs
20@120lbs
15@120lbs

ABS SLED MACHINE:
20@BW+10kg - front
20@BW+10kg - lateral R
20@BW+10kg - lateral L

2333
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 11, 2014, 02:32:09 pm »
11 December 2014

Bodyweight@session : n/a
Soreness : none
Injuries/aches : none

1.5 hours half court basketball.
Good endurance and vert. Dropstep 10'5'' touch ( 30'' ) when fresh.
Not enough jumping volume, body doesn't know how to jump efficiently. That is always the case mid-winter but it is still a negative fact.
Must add some jumps. Weather is terrible so can't go to the park but i should try to do some stuff at home, like SVJs, dropsteps, depth jumps, jump squats.

2334
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 09, 2014, 11:16:26 am »
Wave #2 of 5/3/1 has finished, updated the results and money sets of wave #3 here :  5/3/1 beginner template v.2

Here are the results:

Quote
SQUAT: ( 1RM used = 115kg )
11@87,5kg , predicted 1RM ~= 121kg  ( 1,4*BW ) ,  both all time :personal-record:

RDL: ( 1RM used = 125kg )
12@95kg , predicted 1RM ~= 135kg ( 1,6*BW ) , season PR, all time second best both 1RM and 1RM/BW
 
OHP: ( 1RM used = 52,5kg )
9@42,5kg , predicted 1RM ~- 55kg ( 0,64*BW ) , ties all time 1RM/BW  :personal-record:
            
BENCH: ( 1RM used = 82,5kg )
8@67,5kg , predicted 1RM ~= 84kg ( 0,98*BW ) , both all time  :personal-record:

The good news :
-Lifetime PRs in squat and bench , big improvement ( although no PR ) in RDL.

The bad news:
-Didn't improve in OHP ( yet tied season best 1RM and lifetime 1RM/BW PR ).
-My PRs came from higher-rep money sets, at the 1+ day that the %RM percentage was higher, i failed to match them.
-I feel kinda tired, weak, stalled. But that can be attributed to:
A) Being on lifetime PR strength level, you can't expect to progress linear from here. It is a plateau, busting it is difficult.
B) Maybe i need a deload, i have been going 100% for almost 4 months now, with only 1 week 'break' ( i was sick that week, and i did 1RM testing too ).
C) Bad sleep, not that i was ever good at this but lately my discipline at calling it a night has weakened.

What's next:
No time for a deload, xmas holiday ( i will be off for around 10 days ) is in 2 weeks. Gotta keep going hard to create a 'planned overreaching'
Not enough workouts for a full 5/3/1 wave, i need 9 and i only have around 6.
So i will do the +5 reps and +1 reps workouts that are exactly 6, i will just skip the +3 reps days of the plan.
Will try to get some more sleep too.

2335
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: December 09, 2014, 10:13:32 am »
Quote from: LBSS on December 09, 2014, 09:22:57 am
MORE. SPRINTING. VOLUME.

Man, go back to the end of the line, you are cheating!!!

Quote from: T0ddday on April 01, 2014, 01:15:09 pm
Listen to acole.  You have the cautiousness of an extremely fast masters athlete at the end of the season with the speed of a 14 year old girl.   If you can't run 100m in under 14 seconds then a good workout for you is to try to run 100m under 14 seconds.  5-10 times.  Every day.  Deciding not to compete until you are "fast enough" is deciding to give up.

Quote from: vag on August 12, 2014, 06:17:01 pm
You NEED to step your game up, 2 sprints per training day won't get you anywhere.

Quote from: acole14 on August 16, 2014, 08:27:06 pm
I feel the need to remind you of this post. In fact, it should be in your sig:

Quote from: T0ddday on April 01, 2014, 01:15:09 pm
Listen to acole.  You have the cautiousness of an extremely fast masters athlete at the end of the season with the speed of a 14 year old girl.   If you can't run 100m in under 14 seconds then a good workout for you is to try to run 100m under 14 seconds.  5-10 times.  Every day.  Deciding not to compete until you are "fast enough" is deciding to give up.

You've gotta bump up the training man. I know you were fasting awhile ago but come on, get those reps back up. You don't realise how hard you have to push your body for even the most minimal speed gains. Also, please clarify your competing situation again. Are you in season? Are there meets on atm?

Quote from: vag on September 04, 2014, 05:43:52 am
Why-the-FUCK are you back to 2-3 sprints per day?

:derp:

2336
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 09, 2014, 06:19:11 am »
8 December 2014

Bodyweight@session : ~85,25kg
Soreness : none
Injuries/aches : none

5/3/1 beginner template v.2
Wave #2 , Week #3 ( 1+ reps )

RDL:
5@85kg
3@95kg
7@105kg
-Most weight I've ever repped, but 1RM again weaker than previous weeks.  :-\

OHP:
5@35kg
3@40kg
7@45kg
-All time PR is 8@45, failed to even tie it. Not there yet.  >:(

DB SHRUGS :
12@20kg each hand
12@20kg each hand
12@20kg each hand
-I have the feeling it is not the weight that makes those challenging but the TUT. Like if i use 25s it will still be the same feeling/difficulty. We'll see next time.

DEAD HANG PULLUPS:
9@BW , ties :personal-record:
8@BW
6@BW
6@BW , ( +1 rep )
-Finally an achievement for this workout.

STANDING CALF RAISE MACHINE:
-Forgot them , FFFFFUUUUUU.

2337
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 06, 2014, 01:46:51 pm »
6 December 2014

Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none, rest worked, back is 100% again.

5/3/1 beginner template v.2

Wave #2 , Week #3 ( 1+ reps )

HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@77,5kg
3@87,5kg
6@97,5kg
-6RM  :personal-record: but predicted 1RM lower than previous weeks.   :-\

BENCH PRESS ( 5/3/1 day ):
5@55kg
3@62,5kg
6@70kg
-Same with squats, 6RM  :personal-record: but predicted 1RM lower than previous weeks.  :-\

LEG PRESS PAUSED CALF 'RAISE':
12@250kg
12@250kg
12@250kg

BICEPS DUMBBELL CURL:
12 each hand @ 18kg
12 each hand @ 18kg

BARBELL PREACHER CURL:
12@25kg
12@25kg

TRICEPS ROPE PUSHDOWN:
12@30kg
12@30kg
-Very good here too. Expected sth like 12-10-9.

DEAD HANG NEUTRAL GRIP PULLUPS:
8@BW
7@BW
6@BW

SEATED WEIGHTED CRUNCHES MACHINE:
20@120lbs
20@120lbs

45 DEGREES BACK EXTENSION:
12@BW
12@BW
12@BW

Marathon session, joined two workouts in one.

2338
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 05, 2014, 12:40:03 pm »
For the record, i am not saying they wont work. On the contrary, it sounds good, neither too heavy or too light, most probably covering a big spectrum in the speed-strength area, as opposed to what we usually do, train at the two extremes. Hell, I've done a lot of explosive 120kg partial and/or box squats, when my full squat max was 110kg or less, i loved them.
I was just saying, be careful.
And sorry for the too long hijack.
over and out.

2339
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 05, 2014, 12:28:18 pm »
I didn't say kelly prescribes ONLY 30%RM , you said he prescribes 45lbs, i said he prescribes up to 30%RM TOO. If i quote the %30RM prescription, i win?  :P

With all this game-time thinking-vs-doing thing, i agree, totally. It is something i face all the time as a combination of being naturally un-athletic and un-explosive, as well as old.
I don't know if and how its trained, it just made a foggy sense that the 1-2 jump squat with the freefall element would be apropriate


Quote from: maxent on December 05, 2014, 12:12:46 pm
If light weights worked why would anyone squat with anything more than 60kg?

Seriously?


2340
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 05, 2014, 11:22:02 am »
The reasoning for the 1-2 jump squat is that i would suppose ( again ) that in a 'normal' jump squat you can adjust the dip,  speed,  time and depth, in this 1-2 variation the landing of the first jump leaves you no option, you have to reverse the freefalling and you have to do it fast, a few ms lag and your depth is off. Also i said 'i would suppose' , it was like 2c, just another thing to consider, FYI.


Your info is wrong, kellyb prescribes wave-loaded jump squats too with up to 30%RM.
Jump squats have nothing to do with heavy calf raises and front squat walkouts. Your lower back will have to deal with 100kg plus your upper body weight that are accelerated with 1G for as long as you are falling. That is huge.
And did you really mention a friend of yours that hurt his back doing heavy jump squats as an argument for not worrying about your back in heavy jump squats?

Anyway, once again, i was not trying to tell you what to do, i was offering a couple of options to consider, food for thought. It was more than clear, the first video said 'i would suppose it is a good idea', the second video said 'could be somewhat interesting for you'

And the back...  :ninja:

I don't get why you get so -aggressive- defensive in your replies.

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