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Messages - maxent

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2446
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 13, 2015, 08:27:06 am »
BW: 180.67

Food:

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.

2447
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 13, 2015, 02:29:11 am »
With the heavy curls, feel like I've got TUT on my side since the (heavy) 6s are actually really challenging and take ages to complete the rep whereas a set of 20 wud be an easy 10 or so reps and then slower more TUTy reps as you go through to the end of the set. I wouldn't mind doing something crazy like a 10x10 thing on curls short term if it puts an inch on my arms! I think 15" is something I should be able to achieve in my lifetime even if 16" is out of the question.

Yeah all these rows challenge mainly my hands, arms and shoulders. BB rows additionally seem to be limited by core endurance.

Coges re deads - My back has been healthy and injury free for a while now - not a good idea to mess around with daedlifts but the temptation is always there. I just have to continue to resist the call to pull from the ground.

LBSS i'm gonna try those other variants esp the cable pull one might be just the thing for me.

2448
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 12, 2015, 10:22:30 am »
Quote from: LBSS on January 12, 2015, 10:08:32 am
for curls: more volume. sets of 10-12. also add direct tricep work, either DB kickbacks or rope/cable pressdowns.

for lats: pull ups have more lat involvement than chin ups, so maybe switch to pronated rather than supinated grip. i also find that kroc rows are awesome for the whole upper back: lats, traps and posterior delts. and good for grip, too.

Suggestions :) Yay!

Just a bit more info. My arms are mostly tricep - from a diet of close grip everythang - inc chinups, bench press (and ohp too for that matter). Not that they're huge triceps but i feel the part i need to attack is not so much triceps though since i've always targeted it and always will - just the way I do my upper body work.

I can add more volume to curls, i'll start with an extra set of 10 and see if it's enough. I usually do 2x6xheavy + 2x8-12 medium to failure for a total of around 24 reps.

I never did pullups because Rip convinced me to prefer to ego-chase chinup . Which admittedly never did little for me so perhaps it's time to venture out and give the pullup a shot. Negative on the kroc rows - feel them more in my arms. Heck there is nothing that hits my lats that I can remember. THough it might be my form...... i don't think my torso is as horizontal as it needs to be when i gave rows a shot (1arm and barbell). Is there an exercise i can do do you think which I will feel immediately in my lats as opposed to chest or arms or whatever? :s
edit. just remembered the last time i made my lats sore was actually recently, doing heavy (200kgish) front squat walkouts. Should do those again and on the regular.. hmmm..

2449
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 12, 2015, 07:39:48 am »
BP 5Fx81 (LPR), 3x85 (LPR), 5Fx80
WCU 3x100 (LPR), 1x105 (LPR), 2x100, 5x90
CURL 6x42.5, 6x45 (PR),12x40 (PR)
TROW 3x6x60 (PR; new exercise)

BW: 182.1

Bench notes:
Couldn't lock out the 6th rep :( But considering this is the 5th time lifting in 8 days, i'm not too upset either. I'll bench again this week on sunday so no biggey.

Misc. upper notes:
I've been doing curls without missing a session for hte last 6 weeks. And the net result is my arms are stronger now but as far as size - same 13-14" they've always been - nothing measurably changed. Though they look ok in terms of defn but i still wish i had 16" biceps that would be sick.. :(

I'm now turning my attention to my lats - i wish to beef up my upper back, it's kinda emabrassing how small my lats are. I have a decent weighted chinup but that's not doing anything for me. I toyed with rows too and that too didn't really amount to much. so if you have some suggestions for my body type (long arms) for targeting lat size pls help a brother out..
Food notes:


I don't have a calorie goal at the mo but today i felt like i ate a good amount of food but surprisingly the calories weren't a heck of a lot. Maybe i could just repeat this day over and over for like 3 weeks and get to my (bodyweight) goal? :)

2450
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 11, 2015, 05:19:39 am »
FBS 2x120
FS 0Fx130 (LPR attempt!)
BS 1x127.5, 1x132.5, 1x137.5B, 5x129.5B (LPR), 6x122.5B (LPR)
Bball training (2hrs)

BW: 182.76

Squat notes:
I was quite weak today I realised after 120kg double on BS felt really challenging. Nevertheless FS felt okay so i went for a 130kg attempt. I got it prob 1/4 of the way up which is promising. Not long now til i've got the 130kg milestone behind me!
BBall notes:
Good training session. Hopefully will have a good game this week for a change.
Training again tmr, didn't get around to doing bench, chins or curls so i guess i have another weights sesh tmr, making that 5 in 8 days.

2451
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 09, 2015, 11:48:29 am »
RSR works but i think you have to respect the 6x2 days and not try to do too much outside the program -  because the hard days are really hard and you want to be fresh for them. It's not like smolov or anything like that where every day is a grind for 3 weeks straight and it's always hard.  You'll feel good on hard days and you'll feel relieved on easy days since you know what 6x2 is about and you'll feel pretty beaten up.  Hard to explain but you'll see when you do it. You might not want to add in extra days ie cardio! is what i'm getting at :)
I'd suggest keeping the volume phase (first 3 weeks) pretty much focused on squats alone. You can do jumps 1x a week to maintain. And easy cardio say 1x a week through the whole 6 weeks. In the last 3 weeks as you come down in squat volume and up in intensity, i'd focus more on jumping to peak your athleticism as you reap your strength gains. But you'll figure out what works for you as you go along. Excited to see how you go.

2452
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 09, 2015, 11:37:23 am »
Plan looks sound. When i did RSR i used to warmup with front squats. Just up to a heavish single and no more. This alone took my FS up to 145kg without any specific front squat programming. That was awesome. Doing a BS program and having it carry over to my FS because i kept practising the movement while doing RSR. I imagine this could work well for snatch or clean too but i have no experience with that..

Only other thing i've thought about is a recomp on RSR instead of a straight up bulk. The program lends itself to this quite naturally as follows: The days you do 2x6s or off days - just eat at maintenance. On the other days go for a nice surplus - 1500kcal or whatever you like. This way you'll get the recovery without gaining too much weight. This works out to 2 surplus days one week, and 1 surplus day the following week, alternating. I'm pretty sure this will work pretty good if you want to push up your squat without gaining too much weight. I would love to try it at some point.


2453
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 09, 2015, 11:01:54 am »
With the band glute bridge - i think since im struggling so much with this exercise, just getting 6 reps last time and 8s this week, i am slowly going from strength ->hypertrophy ->endurance. This will help my squat eventually as the muscles get stronger/bigger/enduring as I master the banded glute bridge. Pretty exciting stuff. In the same vein, doing heavy squats with a belt help my back get stronger so that also works well for assisting my conventional squat as well as front squat.

I think i've cracked the cut/bulk continuum too. I will keep my cut cycles 2 weeks long - 3 weeks max if im not losing strength/mass. But no longer. And bulk is really a misnomer atm but i shud not be gaining more than a kilo or two per month at that. As long as i repeat these cycles like this, i'll slowly get stronger and muscular over time. I still think i need to do a nice long 6 month bulk though but only if i ever manage to cut down to 70kg (6-8% bf) again which im not really up for right now esp with basketball going on.

Anyway i'm gonna finish this weekend and then do another 2-3 wk cut cycle. My goal is to end Jan sub 80kg/175lb while squatting 130/140/150 (fs, bs, belted bs) and getting halfway to decent conditioning while playing ball 2x a week.

2454
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 09, 2015, 07:35:19 am »
FBS 2x120
BS 6x100
FS 3x105
BS 6x107.5
OHP 2x5x58.6 (LPR), 6x57.5 (LPR; GPR too?)
TKE 2x12xThick-Purple-Band
Glute bridge 3x8xOrange-band

Squat notes:
Was wrecked during the 120kg double on FS. I am not recovered from the first game of the year after a 3 week break. Will try again sunday on my 4th training sesh of the week. Yeah that's not ideal but basketball training sunday means lifting monday is an even worse prospect.
My R knee didn't feel awesome preworkout - and i spend some time pre-hab with dencorub/band wrapping etc which did good for the workout but afterwards it felt off again and TKEs helped make them good again.

2455
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 08, 2015, 01:42:08 am »
My conditioning needs a lot of work. If my lifts were good enough i'd focus on it but im not happy with anything to change up right now. Blah. But i'll add a bit here and there and keep improving over time.  I just know i can't cut and improve everything at the same time so something has to give :(
Oh wow my traps are sore for the first time. Must be the hang pc i did yesterday? Interesting. Btw i think the reason i got an easy 5kg pr is because the bar was a lot nicer. It spun properly unlike my pos bar..
http://robertsontrainingsystems.com/blog/nuggets-tips-tricks-energy-system-training/



Quote
If all you do is focus on the top, you’ll never expand your base. This will ultimately limit your ability to do high-intensity work for prolonged periods of time.

On the other hand if you take the time to build a “base,” you’ll have the foundation to do more high-intensity work, when you start training it.

2456
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 07, 2015, 10:00:17 am »
FBS 2x120
BS 6x100 (paused)
Depth jumps 2x5
HPC 3x60, 1x80(=PR), 1x85(PR)
BBall game

Squat notes:
funny story. i wasnt gonna lift today because i was late for fititng a workout at home before going to bball. But i decided to try my luck at the gym where we play games and i got a free trial. Was front squatting alright, doubled 120kg nice and deep and the oly guy doing heavy snatches nearby complimented me "nice squats' - which was cool considering he was snatching like 100kg+ for reps.  I felt good and i was gonna PR 130kg. But just before i went for my set, some guy wanted the 15kg plates on my bar for his shitty 200kg deadlifts for some reason  (honestly why do you need 10kg and 15kg plates for deadlifts unless it makes up a nice round number? He could just used 20s that were spare). By then the moment had passed and even though i walked out 130kg in small change, my heart wasnt in it anymore. Should have held my ground but i didn't wanna be rude since im not a regular there.
Oh and where did i get a 5kg hang powerclean PR from? I struggled getting up 80kg after failing it several times friday and on monday i hit a 5kg PR. Something about being in a gym atmosphere i guess. But it goes both ways, ie the FS story above. just remembered i gave a half hearted attempt at HPC 90kg too and got it a good way up but couldn't rack it. Funny because i was using 90kg on friday for grip work lol and now im cleaning it. Though to be fair i was hooking today so that might have helped i guess.

2457
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 07, 2015, 01:50:12 am »
Been dreading today all week. It's been 3 weeks since my last basketball game after a break over the holiday period. I'm usually super wrecked after the first game and this doesn't bode well for my ambitions to PR my squats on friday. I was hoping to get a good turnout but looks like we will have a basic bench so i'll have to put in lots of minutes :( Oh well. It was hard to do basketball team training with every gym etc closed and it being too hot to train outdoors. All i needed was one day a week to maintain fitness but instead i've prob gone back to starting from scratch. Maybe it wont be so bad. Anyway i ate junk last night because it felt like it might help though i regret that now because i feel bloated/sluggish instead.

2458
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 05, 2015, 07:25:06 am »
FBS 2x120, 1x128.5 (LPR)
BS 1x133.5, 1x135B, 1x137.5B, 1x140B (LPR), 0Fx142.5, 4x127.5B, 6x120B
BP 6x80(=LPR), 1x87.5B (LPR), 3x82.5 (LPR)

DUNKS - 6xSVJ, 6xRVJ
WCU 3x98.6, 2x103.2, 4x93.6, 5x89.95
CURL 6x42, 6x44.5 (PR), 10x40 (PR)

Squat notes:
Form wasnt as good as last monday. So i'm somehow getting worse but stronger. Ugly FS local pr nonwithstanding, im not happy with anything i squatted today but at least i squatted 3 plates for the first time in forever. Now to add the next 15kg or so which will get me halfway to the goal of 155kg @ 77.5kg.

2459
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 05, 2015, 01:16:02 am »
I am recalling a conversation from this weekend when a team mate who is similar height to me remarked how he weighs 102kg (!). And i couldn't believe it because he is lean as well. When I told him what i weighed and what I planned to weigh (77kg) he couldn't believe that! He started calling me anorexic for wanting to lose weight. The whole thing was surreal. The reality is two people can look similar physically but have drastically different bodyweights. The one piece of advice he gave me was to gain weight (obvious) but also to do a lot of cardio (which will mitigate fat gains). I intend to take that advice on board and make cardio whatever that is, a regular feature of training this year.

2460
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 04, 2015, 12:53:22 pm »
Hate to do it because i think it's a mostly useless exercise but i'm gonna start doing RDLs. Just for grip work and familiarising my body to pulling. I realised i need to do this when 90kg in my hands wanted to slip out and i know that's not going to help my hang PC when im struggling to hold on to such modest weight. So RDL work up to 140kg shud do the trick, im not going to do a lot of volume. Maybe work up to a heavy triple then do a set of 10 backoff. Maybe even rack pulls thrown in there every now and then. Just to be able to pull some heavy weight. That should be enough for my needs. I just want 100kg to feel light in my hands so i have a chance to HPC it.

Also, i over-ate this weekend. It wud never have happened if not for a wedding reception i couldn't get out of and it dominoed from there - otherwise my discipline and dedication was not even beign tested yet. I have another function next weekend but after that i shud be able to straight up diet for months. Hopefully.

Also, thanks KF, i'll try out your cues and advice and report back tomorrow. I did try a bit on friday but i was too messed up to give squats a honest shot.

My goal just to remind myself is to squat 155kg @ 77.5kg. That means losing a few more kilos and adding another 20kg or so to my squat.

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