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Messages - vag

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2371
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 16, 2014, 12:12:02 pm »
15 November 2014

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

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

HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@75kg
3@85kg
8@95kg
-Awesome. That is both is 7RM and 95kg reps  :personal-record:
Also, just 1% shy of all time relative full squat strength  :personal-record: ( 1.34 vs 1.35 ).

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

LEG PRESS PAUSED CALF 'RAISE'
12@230kg ( +10 kg )
12@230kg ( +10 kg )
12@230kg ( +10 kg )
-Very good. Above 500lbs now, come at my broz....   :wowthatwasnutswtf: :uhhhfacepalm:

DUMBBELL SHOULDERS LATERAL RAISE:
12@12kg each hand ( +2 kg per hand )
12@12kg each hand ( +2 kg per hand )
10@12kg each hand ( +2 kg per hand ) , ( -2 kg reps )
-Very good.

DEAD HANG NEUTRAL GRIP PULLUPS:
8@BW ( -1 rep )
7@BW
6@BW
6@BW ( +1 rep )
-1 rep less at first set, 1 more at last. Kinda weak, wanted progress.

2372
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: November 15, 2014, 07:54:24 am »
Don't push it, I know the temptation to play even when you barely can is high but it is imperative to stay conservative.
Heal it well, the risk of re-injury for a couple of pickup games is just not worth it.

2373
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 13, 2014, 02:06:43 pm »
13 November 2014

Bodyweight@session : n/a
Soreness : tight quads, sore biceps and shoulders
Injuries/aches : none

1.5 hours full court basketball.
Very good endurance and vert. Only a couple of rim jumps though, easy 10'5''(30'') off one step.

2374
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 13, 2014, 08:34:00 am »
12 November 2014

Bodyweight@session : ~84.5kg
Soreness : none. had some ( minor ) in hamstrings, shoulders, lats and calves the previous day but it went away.
Injuries/aches : none

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

BENCH PRESS ( 5/3/1 day ):
5@52,5kg
3@62,5kg ( was supposed to be 60 but i mis
6@67,5kg
-Just ok. Wanted 7.

SQUAT ( light day ):
5@55kg , ATG paused
5@65kg , ATG paused
5@75kg , ATG paused
-Loving those.

BICEPS DUMBBELL CURL:
12 each hand @ 16kg
12 each hand @ 16kg
11 each hand @ 16kg
BARBELL PREACHER CURL:
12@20kg
10@25kg
-Decided to do do 2x12 db + 2x12 bb instead of 3x12 db. Want to hit brachialis too.

TRICEPS ROPE PUSHDOWN:
12@27,5kg ( +2,5kg rep )
12@27,5kg ( +2,5kg rep )
12@27,5kg ( +2,5kg rep )
-Extremely hard but also extremely strong, got all reps despite increase.

SEATED WEIGHTED CRUNCHES MACHINE:
20@120lbs ( +5 lbs )
20@120lbs ( +5 lbs )
18@120lbs ( +5 lbs ) , ( -2 reps )
-There you go, reached plateau.

ABS COASTER MACHINE:
20@BW+7,5kg ( +2,5 kg )
20@BW+7,5kg ( +2,5 kg )
20@BW+7,5kg ( +2,5 kg )
-Rather easy considering how hard last week's 3x20@BW+5kg felt.

2375
Strength, Power, Reactivity, & Speed Discussion / Re: Improving plant strength
« on: November 12, 2014, 05:56:06 am »
Leg extensions? Nah, just squat , as much, as deep and as upright as possible. Front squats are supposedly more quad-dominant. Same for high-bar vs low bar for back squats.
Still, that 135 is weird, it is too low for someone who was in the 300 area on back squats. Maybe it's another issue? e.g. you have to hold the bar with your wrists at the bottom so that's the limiting factor?
Anyway, keep front squatting as you are since you like them, but i think it would be a good idea to alternate them with back squats, like day 1 front - day 2 back.

2376
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 11, 2014, 04:17:17 am »
10 November 2014

Bodyweight@session : ~84kg , dafuq?
Soreness : none
Injuries/aches : none

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

RDL:
3@77,5kg
3@87,5kg
6@97,5kg
-Just ok. Grip was good, this was a pure RDL strength failure.

OHP:
3@30kg
3@35kg
8@40kg
-Just ok here too.

DEAD HANG PULLUPS:
8@BW ( +1 rep ) ,  :personal-record:
7@BW ( +1 rep )
5@BW ( -1 rep )
5@BW
-PR plus one extra rep in total, nice!

STANDING CALF RAISE MACHINE:
20@75kg
20@75kg ( +1 rep )
18@75kg
-Small but steady progress here.

2377
Pics, Videos, & Links / Re: beast
« on: November 09, 2014, 08:39:25 am »
<a href="http://www.youtube.com/watch?v=cvkZuG-CFjI" target="_blank">http://www.youtube.com/watch?v=cvkZuG-CFjI</a>

19 y.o. , bw = 130kg (~285lbs).

2378
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 09, 2014, 08:29:25 am »
8 November 2014

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

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

HIGH BAR FULL SQUAT ( 5/3/1 day ):
3@70kg
3@80kg
8@90kg
-Great.

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

LEG PRESS PAUSED CALF 'RAISE'
12@220kg
12@220kg ( +1 rep )
12@220kg ( +1 rep )
-Very good control.

DUMBBELL SHOULDERS LATERAL RAISE:
12@10kg each hand
12@10kg each hand
12@10kg each hand
-Very good control here too.

DEAD HANG NEUTRAL GRIP PULLUPS:
9@BW ( +1 rep ) ,  :personal-record:
7@BW
6@BW ( -1 rep )
5@BW ( -1 rep )
-The price to pay for the PR was weaker latter sets and 1 less rep in total.

2379
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 06, 2014, 01:54:02 pm »
6 November 2014

Bodyweight@session : n/a
Soreness : quads, forearms(?)
Injuries/aches : none

1.5 hours full court basketball.
Much regressed endurance. Expected, haven't played bball or done any cardio the last 3 weeks. Gotta get my shape back.
Unexpected high vert, easy 10'5'' touches (30'') from dropsteps, got a max 10'6'' touch (31'') off one step. Sweet!

2380
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 06, 2014, 05:40:01 am »
5 November 2014

Bodyweight@session : ~84.5kg , nice it stayed steady
Soreness : hamstrings, shoulders, lats, calves ( expected ) , traps, biceps ( collateral )
Injuries/aches : none

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

BENCH PRESS ( 5/3/1 day ):
3@50kg
3@57,5kg
8@65kg
-That gives a predicted 1RM/BW of 0.953, all time  :personal-record:
I have a little higher predicted 1RMs, but BW was around 90kg.

SQUAT ( light day ):
5@55kg , ATG paused
5@65kg , ATG paused
5@75kg , ATG paused
-Great. Strict pause. Getting better.

BICEPS DUMBBELL CURL:
12 each hand @ 16kg
12 each hand @ 16kg ( +1 rep )
11 each hand @ 16kg ( +1 rep )
-Strong.

TRICEPS ROPE PUSHDOWN:
12@25kg
12@25kg
12@25kg ( +1 rep )
-Strong.

SEATED WEIGHTED CRUNCHES MACHINE:
20@115lbs ( +5 lbs )
20@115lbs ( +5 lbs )
20@115lbs ( +5 lbs )
-Very hard considering how easy last week's 3x20@110 felt.

ABS COASTER MACHINE:
20@BW+5kg ( +2,5 kg )
20@BW+5kg ( +2,5 kg )
20@BW+5kg ( +2,5 kg )
-Very hard considering how easy last week's 3x20@BW+2,5kg felt.

2381
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: November 05, 2014, 05:52:11 am »
Silly ( or not so much ) forum tip of the day:
When you press the image button, the height and width are detected and written. For example in the above image it says 'img width=480 height=676'
So you can adjust the size,  just need to keep the proportions. Using 1/2 or 1/3 for both is what i do. No accuracy needed, small skweness is ok. Easy, 480/3=160 , 676/3 ~= 220, replace the values, done.



8)

2382
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 04, 2014, 06:39:49 am »
Quote from: LBSS on November 03, 2014, 09:19:33 am
ETA: someone reminded me tonight that kabul is 6000 feet (1800m) above sea level. does make a difference.

Sure does!
Once at a ski travel, we had lunch at this chalet that is a little higher than 3800m ( 12500ft ).
Man, it felt like being on a ship, thing is built on a rock and yet we felt moving, feeling dizziness and nausea. Crazy!

Heh, found it : http://www.zermatt.ch/en/Media/Restaurants-bars-clubs/mountain-restaurant-Zermatt-Matterhorn-glacier-paradise

2383
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 04, 2014, 05:53:36 am »
3 November 2014

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

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

RDL:
5@72,5kg
5@82,5kg
9@92,5kg
-Limited by grip. Still good. Grip will catch up. Standing at 100kg as straps use threshold.

OHP:
5@27,5kg
5@32,5kg
12@37,5kg
-Awesome! Just shy of all time predicted 1RM PR , also all time reps  :personal-record: at this weight.

DEAD HANG PULLUPS:
7@BW
6@BW ( -1 rep )
6@BW ( -1 rep )
5@BW ( extra set )
-Weak. Ultra strict though, ROM = dead hang to chest at bar.

STANDING CALF RAISE MACHINE:
20@75kg
19@75kg
18@75kg ( +1 rep )
-Good.

2384
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 01, 2014, 12:22:17 pm »
1 November 2014

Bodyweight@session : ~84.5kg
Soreness : quads, hamstrings, glutes, abs
Injuries/aches : none

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

SQUAT ( 5/3/1 day ):
5@65kg
5@75kg
10@85kg
-Awesome! By far highest predicted-1RM of the season. Still sore and a bit de-trained, far from 100%

BENCH PRESS ( light day ):
5@40kg , paused
5@47,5kg , paused
5@55kg , paused
-Very nice. Solid long pauses. Rather too easy but sticking with the 5/3/1 loads.

LEG PRESS PAUSED CALF 'RAISE'
12@220kg
11@220kg ( -1 rep )
11@220kg ( -1 rep )
-Small regress from de-training, no worries.

DIPS:
Decided to dump those since i already have bench for chest this day. Gonna add the shoulders raises to have shoulders in 2 days.
Everything balanced now, all 5/3/1 lifts have a max and a lighter exercise on different days ( except from RDLs, i will just consider the pullups&chinups kinda related to them ).

DUMBBELL SHOULDERS LATERAL RAISE:
12@10kg each hand ( +2kg per hand )
12@10kg each hand ( +2kg per hand )
12@10kg each hand ( +2kg per hand )
-Great.

DEAD HANG NEUTRAL GRIP PULLUPS:
8@BW
7@BW ( -1 rep )
7@BW ( -1 rep )
6@BW ( -1 rep )
-Small regress from de-training, no worries.

2385
News, Announcements, & Suggestions / Re: New hosting
« on: October 31, 2014, 01:08:14 pm »
Quote from: vag on July 18, 2014, 11:47:11 am
Issue reminder :
The old data is still missing.

New bug:
The ''Users online" report at the end of main screen has changed, it now shows users active in the last 15 mins, and it doesn't work either, it looks like it shows only logged in users. It used to show active users the past 24hrs in chronological order too, i liked that feature.

New feature:
This is generic, not even sure if its doable but it would be awesome, for all forums:
When using the 'unread posts', i would like the available link not to be to the latest post of the unread topic, but at the first unread post of the topic. Now if there have been more than one posts I gotta scroll up and possibly go some pages back to catch up.

:lololol:

BUMP!

Also, vine video embedder.

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