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Messages - maxent

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2461
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.

2462
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 02, 2015, 06:52:49 am »
FBS 2x100 (=LPR)
BS 2x127.5, 0Fx132.5, 1x115
FS 1x105
BS 8x90
HPC 2x70, 1x75, 0Fx79.5, 0Fx78.5, 1x78.5 (PR), 1x80 (PR), 3x3x67.5 (PR)

OHP 2x4x58.5, 4x58.5B, 5x57
1Row 2x15x20
Weighted Push Up (WPU) 2x10x20kg (PR; new exercise)
Band Glute Bridge - 3x6xOrange (PR; new ex; brutally hard!)

BW: 178.6

Squat notes:
Last workouts pause squats and dunks ruined me for squatting today. No PRs, just too fucked up. Oh well.

Hang PC notes:
Not really strong as per squats but I managed a lifetime PR all the same. Having said that i never seriously did hang variants til now. 80kg is a milestone. Next one up is 90kg which when i get will be v. cool.

2463
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 31, 2014, 11:23:26 am »
Quote from: LBSS on December 31, 2014, 09:19:06 am
to fix eccentric, i'd just play around with different cues: try "shoulders back" or "abs out" or "hips between knees" or something else. try to find one or two things to focus on that help keep you tight and smooth.

i'll experiment. I hate this part but i guess it's a good thing because if i can fix my descent i can improve my technique and hopefully lift more weight than before..

I regret dunking today because i was only supposed to do 2x6 and i prob did 30 total. Which is stupid because i need to be fresh for friday to PR my squats :( Oh well, lets see how it goes..

2015 - this is probably the last chance i have to do some nice dunks before i get too old (31 currently). i am gonna make a push to lifetime peak my athleticism in 2015. 

First order of business is 155kg (belted) BS @ 77.5kg.

happy new years yall.

2464
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 31, 2014, 07:35:36 am »
FS 1Fx120
BS 2x120
FS 5x90 (paused)
BS 5x97.5 (paused)
Dunks - 30
Squat notes:
Meant to be a light day but i have the PR bug so it was hard to hold back. I am pissed off at failing 120kg double though, i feel as though i've regressed now that im not able to do it after getting it. But friday i'll prob get some solid PRs.
I'm sold on paused squats. My ego didn't allow me to do them with my mediocre tonnage but it makes sense that i'm not going anywhere fast that i should just try them out. Considering the goal is to get stronger - and they do that well, i'll be doing them with some fervour in the coming months. I still want to improve my conventional squats though but paused squats will become my main squat focus very soon.

My biggest problem right now with (front) squatting is the eccentric part. I have no idea what im doing on the way down. My body doesn't look solid at all, it's like im flopping into the lift (regardless of whether it's done slow or fast - flopping is the right word). Any pointers on perfecting the descent, Kingfisher? The shitty thing is i looked back at my form all the way to xmas 2013 and i had the same problem then too. I've probably had it for a long time and it's pretty unsafe to continue doing especially considering I've had my share of injuries.

2465
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 29, 2014, 06:57:32 am »
FBS 1x120
FS 1x122.5, 0Fx128.5
BS 1x125, 1x130, 0Fx137.5, 1x135B, 0Fx140B, 1x137.5B, 1x140.5B (LPR), 6x120, 7x112.5
BP 6x80, 2x85 (LPR), 2x82.5, 2x80
WCU 3x94, 3x99, 3x94, 5x91
CURL 6x41 (PR), 6x42.5 (PR), 8x40 (PR)

Squat notes:
Weak front squat day :( I noped out of doubling 120kg which didn't bode well for any FS that came after that. Worked up the courage to attempt a 122.5kg double but racked it after rep 1. That sucks. But i decided to go for some heavy backsquats and that went better though i did fail my attempt at 137.5kg. Probably i would have got 137 or something? I then used a belt but failed a straight up 3 plate squat - made a PR with small change addition to 137.5kg though as i expected. So next time i'm gonna try improve on that...
Food:


i didn't mean to eat 1700kcal but i forgot to factor in eggs and realised later of the omission. All good. I meant to eat more today anyway. In the tension between strength and bodycomp - im no longer choosing bodycomp. If it means less fat loss, so be it.

2466
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 28, 2014, 02:37:33 am »
I'll take today off, no basketball training or lifting. I'm worried about my knee and dont want to create an issue out it. Tomorrow!

2467
Progress Journals & Experimental Routines / chasing athleticism
« on: December 26, 2014, 09:09:35 am »
FBS 3x100
FS 0Fx122.5 (lol)
BS 2x120, 6x110
FS 6x102.5 (LPR)
BS 6x107.5
FS 10x90 (PR)
OHP  5x58 (LPR), 4x58
HC 2x60, 2x70 (PR), 1x75 (=PR), 1x77.5 (PR!), 0Fx80, 3x3x65 (PR)
DUNKS ~ 30

Squat notes:
Weak as a kitten :( Back is feeling okay now though but my R knee has flared up which i haven't experienced since April/march. So that sucks. I probably need to organise my heavy squatting better since ligaments and joints and support structures recover much more slower than muscle. Blah blah blah blah. It's easy to progress lifts when you're eating food but when i've cut back calories my lifts plummet and it affects my motivation/mood..

2468
Progress Journals & Experimental Routines / chasing athleticism
« on: December 24, 2014, 04:45:04 am »
Just when I thought things were starting to go right i woke up today with my back messed up. Pain down my (left) leg which isn't good. I didn't do anything yesterday either so it just happened on a rest day because i was fine yesterday morning. Sucks. still lifted but it wasn't a good session.
FBS 2x120
FS 1x122.5B (lol)
BS 2x6x90
FS 6x80

Squat notes:
Combo of fasting (19hrs) and back probs meant i had a very shit squat sesh. I did some light sets just to keep up work capacity but my heart was broken by how hard everything was even warmups.
Food:
I'll prob be ok by friday. hopefully.

2469
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 23, 2014, 10:28:48 am »
Food:


2470
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 22, 2014, 05:59:56 am »
BP 6x80 (LPR), 4x79.5
WCU 2x95, 2x100, 3x95, 5x90, 5x85
CURL 6x40 (PR), 6x40, 7x37.5

Upper notes:
Felt blah but forced a lifting session - managed a PR but it was a legit (grindy) RPE 10. I may try a RSR inspired program on BP - it worked really well on OHP before i left for US last time so i think BP RSR is worth a shot.

I cant beleev i just strict curled 40kg for 6 without warming up lol.
Food:

2471
Strength, Power, Reactivity, & Speed Discussion / A handy tip for a deeper squat
« on: December 21, 2014, 09:37:27 am »
In warmups pause your middle rep and let the bar sink you fully into deep position. So for example I do 6x60kg and 3x100kg - i'll pause reps 3 and 4 on the 60kg set and rep 2 on the 100kg rep. When you pause the middle rep(s) you'll find the subsequent reps to be of a fuller depth. I discovered this for myself again recently and it's worth sharing with others.

If you try it out, please leave feedback or videos. I might post mine too later.

2472
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 21, 2014, 03:13:00 am »
FBS 2x120 (LPR!), 1x127.5 (LPR!)
BS 1x135 (LPR), 1Fx132.5, 6x120 (LPR), 8x110 (LPR)
Basketball training - 2hrs

Squat notes:
I remember when i used to warmup with 125kg doubles after 100kg triples on fs/bs. Now 120kg is my 2RM - and i'm happy about it because it's the first step to geting back what i've lost! :) I'm lighter now too so there is that too.

i kinda bailed on the 132.5kg double on the 2nd rep because the first one was pretty hard and i didn't think i cud safely do the 2nd so it was for injury prevention i didn't attempt coming up for the 2nd.

Finally got back to repping 120kg for reps (6!). Now to make sure i build from here rather than regressing.

Basketball training notes:
Probably one of the most productive training sessions ever. Worked really hard and now i'm so spent mentally and physically but it was worth it. I'm completely untaught when it comes to basketball fundamentals - formal or informal. Today a team mate helped me with post offense and defense. nd something clicked. I'm a beast in the post now. Lol. Can't wait to try some of this out in the game. I also had good connection with our guards, im finally killing the pick and roll and setting good picks.
Food:

2473
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 21, 2014, 02:18:31 am »
Quote from: LBSS on December 19, 2014, 02:21:28 pm
mash'allah

 :highfive:

i'm training like a man possessed this summer. starting today, going to finally do that sunday weights session before basketball training.

2474
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 19, 2014, 06:44:17 am »
FBS 2x119.5 (LPR)
FS 0Fx127.5
BS 1x125, 2x130 (LPR), 6x117.5 (LPR)
FS 1x115, 8x100 (PR!)

HC 1x60, 1x70, 1x75, 0Fx80, 3x3x60
DUNKS ~ 25 total

Squat notes:
Life continues to suck but in the midst of it all i managed my first squat PR in almost 11 months. Shoutouts to LBSS for this one..

Hang cleans:
Got a little inspired by gukls PRs. But i had to remind myself why i dont do oly stuff.. im just not build for it :( still was fun..

Dunk notes:
The good news is i can dunk again! Feels so goood man. Nothing quite like the feeling of getting those first crisp dunks :) It goes to show how all the guys who said squats have nothing to do with my dunk have no idea what they're talking about. My dunk is strongly coupled with my squat. When i start getting out of mediocrity (~125kg FS) i start dunking again. It's just that simple. And to take this to the logical conclusion, my vert will be best when i get that magic 160kg FS @ 80kg bw. But im not doing the get real fat and strong and then cut and weak thing again. Have to keep my strength accumulation and fat reduction phases more manageable. So say put 10kg on my squat, then diet off 5kg. And then repeat. Not going to be greedy and try to diet my way from 100kg (in jan) to 72kg (in sept) again. That's just too much dieting all at once and conversely fattening up to 100kg just means relative strength will never be good because the cut ahead is simply too long.


2475
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 19, 2014, 04:06:02 am »
Gukl did a 120kg PC and a 80kg Snatch at 80kg bodyweight? Damn that's cool. Keep it up.

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