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Messages - vag

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2416
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 30, 2014, 03:25:25 pm »
30 September 2014

Bodyweight@session : n/a
Soreness : glutes, hamstrings, calves, chest, lats, shoulders(?)
Injuries/aches : none

1 hour of bball skill stuff.
No interval stuff, wanted a long medium-intensity workout for a good recovery blood flow.
Feeling very good endurance-wise again, also very light on feet.
No rim jumps.

2417
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 30, 2014, 05:00:00 am »
29 September 2014

Bodyweight@session : ~83.75kg
Soreness : hamstrings and calves sore, quads 'stiff'.
Injuries/aches : none

GPP PHASE - Workout #13

ROMANIAN DEADLIFT:
8@87,5kg ( +2,5kg )
8@87,5kg ( +2,5kg )
8@87,5kg ( +2,5kg )
-Very nice.

BARBELL LUNGE:
8 each leg @ 40kg
8 each leg @ 40kg
8 each leg @ 40kg
-Kinda easy, should have done 42,5.

PAUSED BENCH PRESS:
10@55kg ( +2,5kg )
10@55kg ( +2,5kg )
9@55kg ( +2,5kg ) , ( -1 rep )
8@55kg ( +2,5kg ) , ( -2 reps )
-Great for my standards.

CHINUPS:
10@BW
10@BW
9@BW
8@BW
-Same with last time. Kinda stuck, feels more like a forearms/grip fail. Same for pullups.
Gonna give both a couple more sessions to get 4x10 and then will move to weighted even if i can't get 4x10.

STANDING CALF RAISE MACHINE:
20@70kg ( +5kg ) , ( +5 reps )
19@70kg ( +5kg ) , ( +4 reps )
19@70kg ( +5kg ) , ( +4 reps )
-Wow! Although i haven't done those for 20 days, calves responded awesomely to the 3x12@200+kg paused leg press raises I've been doing.

2418
News, Announcements, & Suggestions / Re: Recent DNS Outage
« on: September 30, 2014, 04:39:09 am »
Yup, it was acting weird for a while, noon time here so yesterday morning there. Delaying, sometimes failing etc. I went to those ping sites and it was viewable from like 1/5 of the ping servers.
Then eventually it fell for good, was down for about an hour.
Once again, thanks for finding the time and will to keep this up and running!  :highfive:

2419
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 29, 2014, 04:27:56 am »
I am more interested to see what will happen to RVJ.
IIRC, SVJ was around 34'' again in the past, it was the RVJ that was not much higher, like around 37''.
That plyometric deficit thing or whatever it's called, that is where i expect to see huge gains from all them sprints.
Also, 37-38 was wrist at rim, so any kind of gains on RVJ would mean... DUNK!
Let's see...

2420
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 28, 2014, 01:32:12 pm »
27 September 2014

Bodyweight@session : ~83.75kg
Soreness : none
Injuries/aches : none

GPP PHASE - Workout #12

HIGH BAR PAUSED FULL SQUAT:
10@65kg ( -10 kg )
10@65kg ( -5 kg )
10@65kg
10@65kg ( +5 kg )
-There you go, 65kg is a nice solid base for 4x10 paused.
Was still very hard, this never gets easy. As the weight gets lighter i subconsciously pause longer so the latter reps are always hell.
Still, as stated previous week, this is a good base to build up from.

CHINUPS:
PULLUPS:
10@BW
10@BW
8@BW ( -1 rep )
8@BW ( +1 rep )
-Bleh, got confused and did pullups instead of chinups. No big deal, i do each once per week so will pick up chins on Monday.

DIPS:
10@BW
10@BW
10@BW
9@BW
-Same with last time.

LEG PRESS CALF 'RAISE':
12@220kg ( +20 kg ) , ( +2 reps )
11@220kg ( +1 rep )
11@220kg ( -20 kg ) , ( +1 rep )
-Found my solid base here too, adding weight when i hit 3x12.

2421
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 27, 2014, 06:09:54 am »
^Good point.
I am at the other side of the river, i am the guy who would let the measure too loose to make sure i am not cheating.
I have developed a technique that is pretty consistent. I let all the air out and then flex my abs. That way i can't suck in, neither get too loose. And i tighten the measure to the point that it starts pushing in the side fat ( love handles ). I let it looser, then pull tighter, do a few iterations to find the exact same sweet spot that it barely pushed some fat in.
As i said again, i don't care that much about either the waist/height/weight calculation number or the BI scale reading. I use both of them together with the mirror test as an overall estimation. All of them combined let you know pretty well where you are heading to.
I think it works well.

2422
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 27, 2014, 05:16:12 am »
Body composition measurements:

Net morning weight : 82.3kg / 181.4lbs ( +0.3kg )
Waist : 85.5cm / 33.66'' ( same )

Online bodyfat estimation : 14.5% , ( -0.1% ) , lifetime :personal-record:
BI scale bodyfat estimation : 15% , ( +0.2% )
AVERAGE bodyfat estimation : 14.75% , ( +0.05% )

Previous:
Quote from: vag on September 20, 2014, 06:22:09 am
Net morning weight : 82kg / 180.7lbs
Waist : 85.5cm / 33.66''

Online bodyfat estimation : 14.6% , ties last week's lifetime :personal-record:
BI scale bodyfat estimation : 14.8% , 0.6% higher here, oops!
AVERAGE bodyfat estimation : 14.7% , +0.3  >:(

Hm.
Waist is the same, although I am a bit heavier, so that is good. I look the same or a bit better, also good. Online bf% estimation keeps improving, great!.
But the BI scale keeps negging me. Fuck the scale, it is the less accurate and reliable from the others.
Still, i hear it loud and clear, it may not be an accurate measurement but even as a rough indicator i gotta keep an eye at what happens there.

2423
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 26, 2014, 03:05:37 pm »
26 September 2014

Felt my legs too tired, so didn't go for bball/sprints/jumps. Did foam rolling and stretching instead.
I am glad i did, soooo much tightness! The feeling at quads, both when rolling and stretching, was pure pain!

2424
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 26, 2014, 05:25:31 am »
25 September 2014

Bodyweight@session : n/a
Soreness : stiff quads, sore biceps, triceps, shoulders, abs
Injuries/aches : none

1.5 hours full court basketball.
Meh, fail. Something was off, i was feeling sluggish. Running slower, jumping lower, getting tired sooner.

2425
Article & Video Discussion / Re: Fixing the Depth Jump :)
« on: September 25, 2014, 06:46:54 am »
No worries scooby, no big deal either.
I would like the whole posting to be more structured/modular, but I don't see it happening anytime soon.
:lololol:

2426
Article & Video Discussion / Re: Fixing the Depth Jump :)
« on: September 25, 2014, 04:55:56 am »
I guess nobody cares, but you are spamming the wrong section.

http://www.adarq.org/article-video-discussion/***-about-this-section-***/

Quote
Use this section to discuss articles and videos any site. The videos to discuss in this section are to be "informative" in nature. Examples of these videos would be the Werner Gunthor video series, Holm vs Thomas series, HPCSport lectures on performance, etc... Purely entertainment-style videos have their own section: http://www.pure-dedication.com/forum/index.php?board=15.0

peace.

You should post them here : http://www.adarq.org/pics-videos-links/

2427
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 24, 2014, 04:47:12 pm »
24 September 2014

Bodyweight@session : ~83.5kg
Soreness : traps, hamstrings and glutes, all low
Injuries/aches : none

GPP PHASE - Workout #11

HIGH BAR FULL SQUAT:
5@25kg ( +5 kg )
5@45kg ( +5 kg )
5@65kg ( +5 kg )
3@85kg ( +5 kg )
3@95kg
-Very solid form this time, great! Upped warmup loads too.

DUMBBELL NEUTRAL GRIP SEATED OHP:
10@16kg each hand
10@16kg each hand
10@16kg each hand
10@16kg each hand ( +1 rep )
-Great.

DUMBBELL BICEPS CURL:
12 each hand @ 16kg ( +2kg per hand )
12 each hand @ 16kg ( +2kg per hand )
10 each hand @ 16kg ( +2kg per hand ) , ( -2 reps )
-Better than expected.

TRICEPS ROPE PUSHDOWN:
12@22,5kg
12@22,5kg
12@22,5kg ( +1 rep )
-Great.

SEATED WEIGHTED CRUNCHES MACHINE:
20@100 lbs ( +5 lbs ) , ( +5 reps )
20@100 lbs ( +5 lbs ) , ( +5 reps )
20@100 lbs ( +5 lbs ) , ( +5 reps )
-Great.

ABS COASTER MACHINE:
20@BW ( +5 reps )
20@BW ( +5 reps )
20@BW ( +5 reps )
-Great.

Strong day.

2428
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 24, 2014, 05:35:27 am »
23 September 2014

Bodyweight@session : n/a
Soreness : hamstrings, glutes, chest, lats, forearms
Injuries/aches : none

Skipped cardio because of sudden bad weather.
Did legs foam rolling and stretching after idk how many months.
Such relief, very SMR , much tightness, so dumb, such neglect, wow.

2429
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 23, 2014, 06:19:05 am »
22 September 2014

Bodyweight@session : 83.5kg , looks like i am stabilizing here
Soreness : quads 'stiff'. some calves and glutes soreness
Injuries/aches : none

GPP PHASE - Workout #10

ROMANIAN DEADLIFT:
8@85kg ( +2,5kg )
8@85kg ( +2,5kg )
8@85kg ( +2,5kg )
-Grip is catching up fast as expected. No probs at all today.

BARBELL LUNGE:
8 each leg @ 40kg
8 each leg @ 40kg
8 each leg @ 40kg
-Same load, better control. Quads un-recovered, absorbing the step was hard, rising was very easy.

PAUSED BENCH PRESS:
10@52,5kg
10@52,5kg
10@52,5kg
10@52,5kg ( +1 rep )
-Nice but hard.

PULLUPS:
10@BW
10@BW
9@BW ( +1 rep )
7@BW
-Very very hard.

STANDING CALF RAISE MACHINE:
-Run out of time, went at gym too late and they had to close. FML.

2430
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: September 22, 2014, 04:38:44 am »
I've got the SF2 POs, i love them, most probably best bball shoe i've ever worn too, this and the first hyperdunk. Haven't read the SF3 reviews yet.
Consider the upcoming D Rose 5 boost too, i got boost running shoes ( which i wear at bb skill practice too ) and that foam is really out of this world.

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