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Messages - vag

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2356
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 22, 2014, 01:13:01 pm »
22 November 2014

Bodyweight@session : ~86.5kg, fake bw, stuffed
Soreness : none
Injuries/aches : none

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

HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@67,5kg
5@77,5kg
11@87,5kg
-Gentlemen!
ALL TIME PREDICTED 1RM  :personal-record: ( 120.8kg vs 119.8kg )
BIG ALL TIME PREDICTED 1RM/BW  :personal-record: ( 1.4*BW vs 1.35*BW )

BENCH PRESS ( light day ):
5@40kg , paused
5@47,5kg , paused
5@55kg , paused

LEG PRESS PAUSED CALF 'RAISE'
12@240kg ( +10 kg )
12@240kg ( +10 kg )
12@240kg ( +10 kg )
-Got very hard in the end but i got all reps. 529lbs  :strong:

DUMBBELL SHOULDERS LATERAL RAISE:
12@12kg each hand
12@12kg each hand
12@12kg each hand ( +2 reps )
-Got all reps, great. But not good for 14kg DBs yet.

DEAD HANG NEUTRAL GRIP PULLUPS:
9@BW ( +1 rep ) , ties  :personal-record:
7@BW
5@BW ( -1 rep )
5@BW ( -1 rep )
-Tied PR but regressed 1 rep in total. Tug of war here.

2357
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 22, 2014, 01:03:26 pm »
Well yes, wrist at rim would be 10'8'' , 33'' for me 38'' for you. Base of palm is 1'' higher so 37'' for you.
Also the hand folding thing makes perfect sense, but i think it takes 1 inch below wrist to do that. When you can reach exactly wrist at rim you can 'semi-fold', like 45 degrees.
Anyway, bullshit details,  keep it up!  :highfive:

2358
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 22, 2014, 07:18:56 am »
Isn't base of palm 37? Or at least 36+?
Unless your hand is small too, like 7''. Mine is 8'' from middle finger tip to wrist and it is rather normal to small.
For me base of thumb = 6'' from tip, base of palm = 7'' , wrist = 8''.
I always 'tranform' your rim touches to mine using our 5'' reach difference, so my base of palm is 32'', for you it should be 37.
Bro,  :personal-record:


2359
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 21, 2014, 05:37:31 am »
btw, tell adarqui to email/pm you your password. Who the fuck is maxent, we want entropy back!!!

2360
Basketball / Re: Why doesn't Jordan Kilganon have his own thread?
« on: November 21, 2014, 05:35:03 am »
Yup, just checked too. That's his first 10' on cam for sure. It is 25 June 2009.

This is his friend Pat Kingsley introducing him to the yt dunk community 15 days earlier:
https://www.youtube.com/watch?v=H9LeaVxKAKg
He says he can dunk 10' in the description.

I do remember that specific video you are saying, can't find it. It was a couple of months before the 10' dunk, Rim was 9'9'' or 9'10'', he could dunk it rather good but it made you wonder if he could dunk 10'. I remember very clear that i didn't expect at all when i saw that 10' lob.

Whatever, he is #1 right now imho. Word , between all those beasts/legends out there, currently i feel he is the best!

2361
Basketball / Re: Why doesn't Jordan Kilganon have his own thread?
« on: November 20, 2014, 06:08:01 pm »
^^^ True story.
I was subscribed to his yt before he dunked 10', he was posting lower rim dunks.
Then one day he goes to the gym and throws down a hard tomahawk off a lob , just like that.
Those old dunks aren't up anymore? Pity, they were last time I checked...

2362
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 20, 2014, 02:12:33 pm »
20 November 2014

Bodyweight@session : n/a
Soreness : tired back and glutes, little sore arms
Injuries/aches : none

1.5 hours full court basketball.
Just good endurance and vert. CNS down, reaction time sucked.  However I felt very very strong.

2363
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 20, 2014, 02:02:39 pm »
Happy bday,  :wowthatwasnutswtf:  :highfive:  :-*

2364
Basketball / Re: Why doesn't Jordan Kilganon have his own thread?
« on: November 20, 2014, 01:56:58 pm »
Because http://www.adarq.org/pics-videos-links/jordan-kilganon-this-kid-hit-a-new-gear-unbelievable/

:lololol:

2365
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 20, 2014, 04:53:18 am »
19 November 2014

Bodyweight@session : 85kg
Soreness : some minor lower back, hamstring, glutes and lats soreness
Injuries/aches : none

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

BENCH PRESS ( 5/3/1 day ):
5@47,5kg
5@55kg
10@62,5kg
-Season best predicted 1RM ( also all time 2nd best ).
All time predicted 1RM/BW  :personal-record: ( 0,98*BW ).
Almost lifting BW now, i can't describe what a a huge accomplishment it is for my girly bench.

SQUAT ( light day ):
5@57,5kg , ATG paused
5@67,5kg , ATG paused
5@77,5kg , ATG paused
-Getting easy. Awesome.

BICEPS DUMBBELL CURL:
12 each hand @ 16kg
12 each hand @ 16kg
-Same load, better control. Still not good for 18kg DBs.

BARBELL PREACHER CURL:
12@22,5kg ( +2,5kg )
12@22,5kg ( -2,5kg ) , ( +2 reps )
-Nice.

TRICEPS ROPE PUSHDOWN:
12@27,5kg
12@27,5kg
12@27,5kg
-Got them all again, a little less hard than last time, still not good for 30kg though.

SEATED WEIGHTED CRUNCHES MACHINE:
Machine was packed all the time, wtf. Skipped.

ABS COASTER MACHINE:
20@BW+10kg ( +2,5 kg )
20@BW+10kg ( +2,5 kg )
20@BW+10kg ( +2,5 kg )
-Much easier than it should be, probably because of skipping the weighted crunches prior to them.

2366
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: November 19, 2014, 10:08:14 am »
NO!  :o
Kidding, it is around there. Let's say it was one knuckle ( 2,5cm / 1'' ) above rim. So 307.5cm / 10'1'' touch, 87.5cm / 34.5'' vert.

2367
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: November 19, 2014, 06:08:58 am »
Quote from: ChrisM on November 18, 2014, 08:47:28 pm
Had a MONSTER facial in one game. Ended the game for about 10 mins lol! Loose ball scramble and I came up with it at the top of the key, defender just off the block was about 6'1 and id seen him trying to dunk before so I knew I had to get up. Two dribbles and got UP. Big one hander and the foul as he tried to push me away from the rim with his off hand, other hand only got up to about my elbow. No chance. Kinda surprised I controlled it as hard as I dunked it. :D

Strong candidate for greatest moment in the adarq.org logs!!!

2368
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: November 19, 2014, 06:02:28 am »
Since noone commented the jump, i will do it, although i am not a jumping form specialist or ever a fan.
It looks to me like you are traveling too much horizontally in the air, or , if you prefer, you planted too far away from the rim. Try to be a little closer, not directly underneath but much closer, and explode up.
The explanation is simple physics, the vertical force that you apply is proportional to the cosinus of the take-off angle. And cosinus is not linear.
What does that mean in simple english? If you take off with 45 angles degree, 70% of your force will be used for vertical displacement. If you change that angle to 30 degrees the percentage goes to 85%. And if you take that to 10 degrees, the percentage is 98%. Why don't we all take off under the rim? Because it will screw our mechanics, you will lose more force output than the percentage you win from the angle. So you have to find a sweet spot that is as close as possible to the rim without having to mess with your form ( decelerate, reposition, change leverages to a disadvantageous position etc ). Try one step closer, see what happens.

2369
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 18, 2014, 12:18:42 pm »
Quote from: LBSS on November 17, 2014, 05:31:37 pm
strong like bull. all you're missing is swift like antelope.  :P

Bull? You spelled bullshit wrong!  :P


Alright, updated the 1st wave results and 2nd wave money sets here: 5/3/1 beginner template v.2

Here are the results:

Quote
SQUAT: ( 1RM used = 110kg )
7@95kg , predicted 1RM ~= 114kg ( 1,34*BW )

RDL: ( 1RM used = 120kg )
9@92,5kg / 6@102,5kg , predicted 1RM ~= 119kg ( 1,4*BW )
 
OHP: ( 1RM used = 50kg )
9@42,5kg , predicted 1RM ~- 55kg ( 0,64*BW )
            
BENCH: ( 1RM used = 80kg )
8@62,5kg , predicted 1RM ~= 81kg ( 0,95*BW )

Went good but i want better.
Short term ( but long shot )goal:
Until xmas break ( 5 more training weeks, 1 full wave and one shortened one ) i want to break ALL my absolute strength PRs , which will also mean i will destroy the relative strength ones due do the 85ish vs 90-92ish BW.

2370
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 17, 2014, 04:12:01 pm »
17 November 2014

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

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

RDL:
5@82,5kg
3@92,5kg
6@102,5kg
-Great. Wanted (was good for) 7-8 but grip failed me.

OHP:
5@32,5kg
3@37,5kg
9@42,5kg
-Perfect. Absolute strength season best. 1kg shy of all time PR.
All time relative strength  :personal-record: ( 0.64 vs 0.61 )

DEAD HANG PULLUPS:
9@BW ( +1 rep ) ,  :personal-record:
7@BW
6@BW ( +1 rep )
5@BW
-WTF, where did this come from, i am not that strong.

DB SHRUGS ( slow tempo ):
12@18kg each hand
12@18kg each hand
12@18kg each hand
-Decided to add those. 18kg(40lbs) dbs were challenging. Never done them, is that weak or normal?

STANDING CALF RAISE MACHINE:
20@75kg
20@75kg
20@75kg  ( +2 reps )
-Very strong, constant progress.

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