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Messages - vag

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2611
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 28, 2014, 03:37:52 pm »
Thanks man!
Yes, i don't know what carryover that coplex has but it feels amazing.
Also, by some weird mechanism, it feels like the jump squats 'recover' me from the heavy squats, i feel much fresher after them.

But i was thinking that best-halfs-ever statement so i remembered one specific session and searched it:

Quote from: vag on June 24, 2011, 02:33:08 pm
HALF SQUATS , Build up to 3RM:
1x10@33lbs
1x6@121lbs
1x4@209lbs
1x2@253lbs
1x1@297lbs
1x3@330lbs ,  :personal-record:

:headbang: :personal-record: ,  :ibsquatting: ,  :wowthatwasnutswtf:

Legit 90 degrees knee angle in all reps , torso upright , AWESOME!!!

Previous half squat PR was 3 MSEM singles @ 319 and i was 198.5lbs too.

Heh, even if form was the same good, the latter were 55lbs heavier so...  :derp:

2612
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 28, 2014, 12:59:35 pm »
28 June 2014

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

Kelly Baggett's simple periodization routine

PHASE IV , Peak

Workout #4

9'' DEPTH JUMPS:
2x10
-Great.

COMPLEX :
C1 : HALF SQUAT:
5@127,5kg
5@127,5kg
-Awesome. Depth/control/form/speed, all great!
I dare to call those my best half-squats EVER, feels like  :personal-record:

C2: JUMP SQUAT:
2x5@20kg
-Awesome. Still can't get over how light the bar feels, it is unrealistic.

HORIZONTAL LEG PRESS CALVES 'RAISES':
13@495lbs ( +1 rep )
12@495lbs ( +1 rep )
11@495lbs ( +1 rep )
-Very strong.

CHINUPS:
9@BW+15kg , ties  :personal-record:
7@BW+15kg
10@BW
-Same reps again. Wanted 10 reps but failed half way up.
Because i was 0,25kg lighter, 9@BW+15kg is a tiny (0,1%) predicted 1RM/BW  :personal-record: , lol

DIPS:
8@BW+5kg ( +5kg ) ,  ( -2 reps ) , :personal-record:
7@BW+5kg ( +5kg ) , ( -3 reps )
10@BW ( +1 rep ) , ties BW reps :personal-record:
-PR is just because i did weighted for the first time ever. Predicted 1RM from 10@BW is still higher.

2613
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 28, 2014, 10:28:02 am »
Quote from: seifullaah73 on June 28, 2014, 04:48:31 am

Just want to know during your dunk training stage around 2009-2011 the peak, did you study a course or degree in strength and conditioning to learn what you knew such as maximum beast method of 20 reps or was it through Google research cos you knew a lot back then and still have that knowledge.

http://www.adarq.org/bios/the-adarqui-bio/

Quote from: adarqui on February 19, 2010, 06:17:03 am
EDUCATION:
- Bachelor's Degree in Exercise Science (Florida Atlantic University)
- Associates of Arts in Computer Science (Broward Community College)

PREVIOUS EMPLOYMENT:
- Strength & Conditioning Coach : 2 years : Memorial Sportscenter.
- Trained athletes at all levels in strength, speed, explosiveness, agility, conditioning, and mass gain.

2614
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: June 28, 2014, 10:19:21 am »
Agree with raptor and lbss, that's a free fall there. I had the same problem in the past. You don't have to go all the way down slowly, Lance suggested me back then to always start the descent slow and controlled, then if i feel better like it accelerate. But in reality, actually thinking of slowly starting slows the whole thing down, it changes the tempo, without it being a slow tempo, just not that fast.
You will see it happen if you try.

In other news, awesome that you got 140kg, nice to see someone get some good squat up in those shoes, lol.

2615
Futbol (soccer) / Re: USA 2 - 1 Ghana
« on: June 27, 2014, 01:57:51 am »
Quote from: adarqui on June 26, 2014, 10:20:44 pm
Quote from: LBSS on June 26, 2014, 02:30:54 pm
i still feel like that guy, but relieved instead of nervous.

I am, for the life of me, unable to understand that GIF.

8|

http://en.wikipedia.org/wiki/QWOP

8)

2616
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 26, 2014, 02:40:33 pm »
26 June 2014

Bodyweight@session : ~85,7kg
Soreness : none
Injuries/aches :  none

ME RIM JUMPS:
SVJ : max = 25''  :uhhhfacepalm:
Dropstep : max = 29,5''  :uhhhfacepalm:
1-step-DLRVJ : max = 30''  :uhhhfacepalm:
2-steps-DLRVJ : max = 30''  :uhhhfacepalm:
Full runup DLRVJs : max = 30''  :uhhhfacepalm:

Everything 1'' below recent performance. Second bad jumping day in a row.  >:(  :pissed:
Maybe 48 hours is not enough to recover from the peak workout. It is designed to be done once a weak anyway and i am doing it two.
Will give one extra rest day between gym and jumps for the following sessions and see what happens.

2617
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 26, 2014, 04:35:35 am »
24 June 2014

Bodyweight@session : ~85.5kg
Soreness : none
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE IV ( Peak )

Workout #3

9'' DEPTH JUMPS:
2x10
-Great.

COMPLEX :
C1 : HALF SQUAT:
5@127,5kg , ( +2,5 kg )
5@127,5kg , ( +2,5 kg )
-Amortization hard. Good depth ( not 1/4s ) , firm , good speed. Redo this next time, then bump to 130.

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

PAUSED STANDING CALVES RAISES MACHINE:
-Was short on time, skipped.

BENCH PRESS:
5@70kg ( +1 rep ) , ties 5RM  :personal-record:
10@60kg ( +1 rep ) , 10RM  :personal-record:
15@50kg
-Progress! It must be the dips progress from the other training day plus that recently added 15 rep finisher.

PULLUPS:
9@BW ties :personal-record:
8@BW
7@BW
-Same reps with last time, better control. Should hit 10 reps/25 total next time, then move to weighted ones.


2618
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 22, 2014, 04:01:44 pm »
22 June 2014

Bodyweight@session : ~85,5
Soreness : none initially, outer quads felt a little stiff during tempos
Injuries/aches :  none

1,5km STEADY PACE JOGGING:
Total time = 9 minutes 12 seconds ( -50 seconds )
Average speed = 9,78km/h ( +0.798kmh )
Pace  = 6 minutes 8 seconds per km ( -32 seconds per km )
-Awesome. All those numbers are :personal-record: And i am not even trying, i am just jogging comfortably and i am going faster than ever.
Also, i am feeling extremely light on my feet and bouncy, running is suddenly natural and effortless.
Will switch it to 1600m next time ( mile ) to have a global time reference.

5 minutes rest

100m TEMPO RUNS ( 1 minute rest between runs ):

4x100m@50% + 1x100@80%
50% times : around 22 seconds
80% time : 18:60

5 minutes rest

4x100m@50% + 1x100@80%
50% times : around 22 seconds
80% time : 17:50

Awesome here too. Recovery has improved so much.
Very impressed from 17:50 going 80% after 9x100m tempos and a mile run. 16s is supposed to be my fresh-recovered-all-out PR at this park.

2619
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 21, 2014, 02:37:12 pm »
21 June 2014

Bodyweight@session : ~85,25kg , season low
Soreness : none
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE IV , Peak

Workout #2

9'' DEPTH JUMPS:
2x10
-Awesome. Even more fast and reactive and high.

COMPLEX :
C1 : HALF SQUAT:
5@125kg ( +5 kg )
5@125kg ( +5 kg )
-Very 'firm' and strong. Love those.

C2: JUMP SQUAT:
2x5@20kg
-Perfect. Felt like the most explosive and high jump squats ever.

HORIZONTAL LEG PRESS CALVES 'RAISES':
12@495lbs ( +2 reps )
11@495lbs ( +1 rep )
10@495lbs
-Very strong.

CHINUPS:
9@BW+15kg , ties  :personal-record:
7@BW+15kg
10@BW
-Back to belt. Same reps with last time but better control.
Also, due to being half a kg lighter, this is a new predicted 1RM/BW  :personal-record: ( 1,517 vs 1,515, lololol )

DIPS:
10@BW , ties :personal-record:
10@BW ( +1 rep ) , ties :personal-record:
9@BW
-Also 2-set-reps-PR, 3-set-reps PR. Switching to weighted first 2 sets and unweighted back-off third next time.

:strong:

2620
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 21, 2014, 02:25:26 pm »
True maxes are nonsensical they have nothing to do with this bullshit.

:P

2621
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 21, 2014, 07:33:02 am »
Quote from: entropy on June 21, 2014, 06:45:35 am
You dont even know what your true max is, maybe you were good for 10g more, or maybe you went too heavy by 100g, who really knows, it's not important for the purpose of training which is something you do all the time not just a once off event. What we are interested in as athletes is being able to perform at a decent high level regularly.

And that is exactly why you don't have to chase your true max every day, but a safe 90-95% is a wise choice. Anything over 85% is supposed to recruit all muscle units anyway.
Many ( if not most ) people in here train like that, going for a daily heavy -but not max- single, them back-off and do some rep work. kingfish, raptor, mutumbo, dreyth, ChrisM and so on. I did it too in my recent periodization routine ( in the strength phase, this was done to build strength, not preserve it ), here is kellyb's guidelines:
Quote
Squat: 8 x 1 @ 90% (add weight the 1st 4-5 sets working up to heavy but solid form single. Reduce the weight by 10% and perform 3-4 more sets of 1)

If you love the PR, the true max, which you do, it is ok, go for it, just do it less often, like once a week or every 2 weeks. I bet that following the buffered approach will lead to better PRs when you go for them like that.

Just 2c again.

2622
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 20, 2014, 08:14:21 am »
entropy, although i don't like to interfere again because we come too hard on you lately, but bro, are you reading yourself?

Quote from: entropy on June 20, 2014, 07:46:33 am
why are you telling me 140kg is my true max? It's obviously not, im just weak right now.

This is avishek-nonsensical level material.

Come on man, max != PR, that is not arguable, it is a principle, not a theorem.

But really, i am with raptor here. You are killing your back and CNS. Not only it is deteriorating your progress ( which let's say for the sake of the argument that is false ), but you are seriously risking injuries.
Just do what raptor said, go to 90-95% intensity. You are not embracing your weakness, you are just using 5-10% less to save your CNS and back.
Do absolutely the same thing you are doing now. You will advance the same percentage and in a given time you will have gained the same weight on your 90-95%1RM instead of 100%.
No real difference for your gains , a 10kg gain in 90%RM will equal to around 9kg gain in 1RM at your poundage. It is the same gains with a huge safety belt plus feeling fresher, give it a deeper thought man.

Just trying to help :D

2623
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 19, 2014, 04:57:46 pm »
Quote from: Raptor on June 19, 2014, 02:58:13 pm
Don't get too excited. It seems to me like you're getting close to that 5% max gain due to plyos.

Plyos are nonsensical they have nothing to do with this bullshit.

;)

2624
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 19, 2014, 02:43:27 pm »
19 June 2014

Bodyweight@session : just under 86kg
Soreness : hamstrings, slightly
Injuries/aches :  none

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

31'' was repeatable from all run-ups!  :wowthatwasnutswtf:
Of course i was greedy and wanted a PR that i didn't get, but I can't complain either. I like how suddenly getting half palm over the rim ( 10'5'' / 30'' ) is a routine jump.
In other news, my Kobe Vs are worn out, i think they compromise the plant. Until i get new ones i might try jumping in running shoes and see what happens.

2625
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 19, 2014, 09:40:15 am »
DL-jumpers can benefit practicing SL jumps because bounding.
DL-jumping bball players can benefit even more practicing SL jumps because basketball.

Just don't overdo it , because the overload/forces in SL jumps are much higher.


Also, i just noticed this:
Quote from: entropy on June 18, 2014, 06:27:49 am
My back has been hurting since last week. Im putting it down to the dunks i did out of the blue :( Hopefully it will be gone by friday cause i wanna start seriously progressing my squats.

Nop, it's not the dunks, you can verify that if you ask.... entropy:

Quote from: entropy on June 14, 2014, 06:51:35 am
Squat notes:
Spinal erectors were torched from last workouts messy squats. Which meant everything was heavy and hard today, even warmups. Sigh. But i forced myself to do at least 130kg FS and a 137.5kg BS. I wanted 140 at least and 142.5kg ideally, but 137.5kg was a true max attempt so i didn't bother even trying 140kg from there.

It's funny, most people get their back work from doing raises/deadlifts/etc and for me, the only back work i do, is rescuing the bad squat here and there, effectively a good morning but with a weight close to a limit squat max. It gives rise to this zigzag effect where the next workout is really bad as my back recovers but after that happens, my back is then strong enough to push my squats further along from there.

8)

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