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Messages - vag

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2551
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 19, 2014, 07:53:27 am »
19 July 2014

Bodyweight@session : ~84.5kg
Soreness : none
Injuries/aches : none

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
4@80kg
3@90kg
2@100kg
15@60kg
-Nice, full squat is catching up fast.
Had a third 100kg rep but it would probably be ugly so didn't do it. Happy with two anyway.
15-rep finisher was much easier than last time, 3-5 good form reps in the tank.

CHINUPS:
5@BW
5@BW+5kg
5@BW+10kg
5@BW+15kg
4@BW+20kg ,  first time adding 20kg so :personal-record:
9@BW
-Predicted 1RM way below 10@BW+15kg of last week.
Not bad but i wanted 5 reps for BW+20 and 10+ reps for BW finisher.

DIPS:
5@BW
5@BW+5kg
5@BW+10kg ,  first time adding 10kg so :personal-record:
4@BW+15kg ,  first time adding 15kg so :personal-record:
12@BW , BW reps  :personal-record:
-Great here.

HORIZONTAL LEG PRESS CALVES 'RAISES':
SL STANDING CALVES RAISES
15 each leg @BW+10kg
15 each leg @BW+10kg
15 each leg @BW+10kg
-Forgot to do the smith raises at gym so did SL at home.

2552
News, Announcements, & Suggestions / Re: New hosting
« 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:

2553
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 18, 2014, 06:22:34 am »
I thought you were ( i know you are ) much more square-logic than that.
So a lot of 50 year olds beat you, So what? Who are they? Do you know what they did to get to that race? Do you know if it was a couch potato that closed his PS3 to come and beat your slow ass, or maybe it was Carl Lewis (53) taking a meet for fun? Do you think you can beat MJ in a 1-on-1 today? Dr.J. can still dunk at 65 btw.
Where am i going with this: Do other peoples performances matter? Well in general yes, but a track meet, your very first track meet, they don't.
You are at a given body and conditioning state. You sprint and time yourself daily. You are injured currently and unable to strength train for a long time now.
So according to your general state and latest splits, should you expect something better than 13.3s? And does 13.3 change its own substance and significance when it is in a results page between some 50yo guys and 12.xx girls?
Didn't think so  :-*

2554
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 17, 2014, 03:29:14 pm »
17 July 2014

Bodyweight@session : ~84.2kg
Soreness : glutes and hamstrings, 4.5/5
Injuries/aches : none

Return to full squatting annihilated my legs. Pain at every contraction.
Expected it but not to such extent. Walked 1hr yesterday to get a good blood flow, didn't work. Quads not sore at all though.

Went to the park to do some tempos and jumping but the pain was too annoying.
Could man-up and train through it but decided not to  :P

Did two submax mile runs with 5 minutes rest between. Both at 11m:30s , ~8.35kmh / ~7m:11s per km.

2555
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 16, 2014, 06:02:18 am »
15 July 2014

Bodyweight@session : ~84.5kg
Soreness : none
Injuries/aches : none

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
5@80kg
4@90kg
15@60kg
-Back to full squats after 1 month. Was afraid it would be worse.

BENCH PRESS:
5@20kg
5@40kg
5@50kg
5@60kg
3@72,5kg ( -1 rep )
15@52,5kg ( +1 rep )
-Nice.

PULLUPS:
5@BW
5@BW + 5kg
5@BW + 10kg , first time adding 10 kg, silly  :personal-record:
4@BW + 15kg , first time adding 15 kg, silly  :personal-record:
10@BW , ties BW reps  :personal-record:
-Very nice.

PAUSED STANDING CALVES RAISES MACHINE:
17@80kg ( +5 kg ) , ( -1 rep )
16@80kg ( +5 kg ) , ( -1 rep )
15@80kg ( +5 kg )
-Hard. Probably won't be able to do 3x15@85. We'll see.

This ramp-up 5s plus high-rep-finisher feels great. Gonna do it till summer vacation. Then i will think/discuss what to do next.

2556
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 14, 2014, 10:00:15 am »
It is actually just a table, it is affected only from height, for every height it has an 'ideal' waist and weight, where ideal came from athletes measurements.
2 posts about a table based on some measurements that a bodybuilder did 100 years ago is already too much fame for it, lol.

2557
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 14, 2014, 08:17:52 am »
The same with you, http://home.fuse.net/clymer/bmi/

2558
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 14, 2014, 05:47:10 am »
Body composition measurements:

Net morning weight : 83.2kg / 183.4bs
Waist : 87cm / 34.25''

Online bodyfat estimation : 15.6%
BI scale bodyfat estimation : 15.1%
AVERAGE bodyfat estimation : 15.35%

Previous:
Quote from: vag on July 05, 2014, 07:18:05 am
Net morning weight : 83,5kg / 184lbs
Waist : 87cm / 34,25''

Online bodyfat estimation : 15.6%
BI scale bodyfat estimation : 15.4%
AVERAGE bodyfat estimation : 15.5%

Progress!!! Pity i was kinda bloated, i believe i could have broken under 87cm waist under normal circumstances.
I confirm the drop from the mirror test too, i look noticeably leaner now. But still far from lean.
Oh well, carry on...

2559
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 12, 2014, 04:31:31 pm »
Awesome that you went to a meet!
What was your reaction time and what are your best ( all time and recent ) hand-timed 100m?

2560
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 12, 2014, 02:59:13 pm »
Quote from: Raptor on July 12, 2014, 02:16:06 pm
Quote from: LBSS on July 12, 2014, 01:46:31 pm
why? you're still progressing, are you not?

Agreed

Well, this is something that i was thinking too. But this was a short-term peaking phase, it was supposed to be 2 weeks and i've taken it to 4 already. Yes i am progressing, but i was progressing on the other phases too and on my previous programs. I feel like i am neglecting a lot of important factors doing only supramax halfs. No deep squats, no pchain work, nothing. It was ok on the beginning, vert peak was the goal anyway, but being 4 weeks into it already makes it feel like i am overdoing it, like the only thing i can get out of it now is a 0,5'' season best RVJ that will be lost the minute i stop too.
Also, i am only about 3 weeks away from vacation so there is no time to do anything structured. So my thoughts were to go on a planned overreaching phase ( lots of volume ) until i leave and taper on that on vacation time. Having done 7 weeks of halfs and then 3 weeks off would be seriously neglecting/sabotaging strength ( which is my main weakness anyway ), no?

2561
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: July 12, 2014, 02:47:46 pm »
Quote from: ChrisM on July 12, 2014, 11:17:49 am
Thanks Vag! I will say this,  that oop was more of a perfect pass than anything else. He put it right where I could get it. :)
Sometimes I think about what it would be like to be taller or longer or whatever but they're short thoughts. Being short isn't an excuse, its motivation. I still think I can go higher and all being short will do is make it look better and hopefully motivate others! So what if I wasn't blessed to be 6'4" or something. I was blessed with good motivation and maybe a tad bit of genetics.  I'd rather focus on what I have than what I don't.  :)

Totally agree. Height is given, vert improvement is earned. And i didn't even mean 6'4'' / 8'5'', just a 'regular' 6ish height and 8ish reach.
But yes, it is short thought material, maybe if you were taller you would have different levers, jumping or squatting or whatever would not be the same bla bla bla bla bla,  it is a pointless thought labyrinth. Fuck 'ifs', just keep up the awesome work.

Also, about the dunks, they look a little 'soft' most of the times? It looks like you just want to throw it in and quickly remove your hands from the area. Is there a no dunking / hanging policy so you are trying to take it easy? Because you have the height for much harder stuff.

2562
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 12, 2014, 08:07:31 am »
12 July 2014

Bodyweight@session : ~84,25kg, season low
Soreness : quads and hamstrings, even more than yesterday, 3.5/5 , WTF!
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE IV , Peak

Workout #8

9'' DEPTH JUMPS:
2x10
-Awesome.

COMPLEX :
C1 : HALF SQUAT:
5@130kg
5@130kg
-Progress again, it is definitely speed reps now. Also 130kg started feeling normal on back.

C2: JUMP SQUAT:
2x5@20kg
-Awesome.

HORIZONTAL LEG PRESS CALVES 'RAISES':
13@495lbs
12@495lbs
12@495lbs ( +1 rep )
-Very strong.

CHINUPS:
10@BW+15kg ( +1 rep ) , :personal-record:  :personal-record:  :personal-record:
7@BW+15kg
10@BW
-Finally, all time predicted 1RM PR, ~132kg. Previous was ~131 from 11@(90+5kg) back in March.
Also big 1RM/BW PR , 1,56*BW.

DIPS:
10@BW+5kg ( +2 reps ) , :personal-record:
8@BW+5kg ( +1 rep )
11@BW ( +1 rep ) , BW reps :personal-record:
-Very strong here too.

That is it, i am ending the periodization program. One more 'peaked' ME jumps session on Monday and i am summarizing results.

2563
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: July 12, 2014, 06:18:54 am »
Your vert pics are insane. It is a real shame your reach is only 7'6'' at 5'10''.
Who cares though, you are catching half-court oops now!  :highfive:

2564
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 11, 2014, 08:19:11 pm »
They feel amazing and I did PR on all kinds of sprints as jumps as you see. But it is too early to attribute it all to them. Maybe it was just a good week or maybe switching to any other new shoe would work. Let's see what happens next.
SLRVJs, I did them in the end. Legs were too tired, maximum controllable velocity too low. Still got 27'' though, I felt like I would get 25'' or less.

2565
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 11, 2014, 02:09:08 pm »
11 July 2014

Bodyweight@session : ~84,5kg
Soreness : quads and hamstrings, 3/5 (!?!?!?)
Injuries/aches :  shins splints a bit

I guess yesterdays' sprint-PR fest was not for free.

ME RIM JUMPS:
SVJ : max = 26,5''
Dropstep : max = 31'' , SEASON BEST!
1-step-DLRVJ : max = 31'' , ties season best.
2-steps-DLRVJ : max = 30,5'' , oops
Full runup DLRVJs : max = 31,5'' , SEASON BEST!!!  :wowthatwasnutswtf:

Mixed emotions again. Got 2 PRs, also runup and plant felt very smooth and efficient.
However there was a power link missing. I felt like i was capable of jumping even higher, it just wasn't happening.
31,5'' is awesome though, it is milestone because 31'' for me is exactly thumb base at rim. Going higher than that brought me to the 'base of palm at rim' area. But it not repeatable.

The boost shoes feel amazing so far, although too early. For the bball guys, walking on them and landing after jumps feels like air max, but sprinting and jumping feels responsive and firm like zoom.

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