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Messages - vag

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2716
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 07, 2014, 05:33:48 pm »
7 May 2014

Bodyweight@session : ~88kg
Soreness : none
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE I , Week 3/3

Session B:

9'' DEPTH JUMPS:
2x10
-Mostly good, couple of great ones.

JUMP SQUATS ( not rhythmic, reset each rep ):
8@20kg
8@20kg
-Same with depth jumps.

HIGH BAR FULL SQUAT:
1@90kg ( -2,5kg )
1@100kg ( -2,5kg )
1@107,5kg
1@115kg ( +2,5kg ) , real 1RM  :personal-record:
1@105kg ( +2,5kg )
1@105kg ( +2,5kg )
1@100kg ( -2,5kg )
1@100kg ( -2,5kg )
-Changed the loading. Smoother now, jumps for the heavy single after last warmup set of 80kg are 10-10-7,5-7,5.
It worked, 115kg is again the most i have ever full squatted. True 1RM, very very hard rep.
The last 4 reps are supposed to be 90% 1RM but i took some weight off at the last two, to get some more speed-strength out of them.
I am amazed about what a big difference those 5kg make. 105kg singles are challenging, not grinders but hard. 100kg are speed reps.

BENCH PRESS:
7@65kg
7@65kg
-Better control than last two times but still not able to do an 8th rep.

PULLUPS:
6@BW ( +1 rep ) ,  :personal-record:
6@BW ( +1 rep ) ,  :personal-record:
-Yes, it is that silly PR, when it is the 2nd time in your life doing those so you get 1 rep more, lol.

PAUSED STANDING CALVES RAISES:
20@55kg
20@55kg ( +1 rep )
20@55kg ( +2 reps )
-Suddenly i am on a steady progress here. I attribute it to the heavy leg press 3x10 raises of the other session i've been doing lately.

SEATED WEIGHTED CRUNCHES MACHINE:
Forgot them, FFFFFUUUUUU.

2717
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 07, 2014, 04:43:27 am »
Body composition update:
I am stuck at 87kg/191,5 lbs and 90cm/35½'' waist for 2 weeks now.
Not a big surprise because work has not allowed me to run as much as i wanted to lately.
Regardless, must step my game up and brake that barrier.

2718
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: May 07, 2014, 04:39:13 am »
Quote from: Raptor on May 07, 2014, 04:26:09 am
It's much harder on the rings, isn't it?

Quote from: LoopieMclooperson on April 03, 2014, 02:24:33 pm
Super impressed with how much harder BW movements are on rings. I figured that I would be able to bust out a muscle up easily.

Turns out I'm not even close.  Technique, flexibility and strength work will be needed to get there.

;)

2719
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 06, 2014, 06:06:28 pm »
Quote from: LBSS on May 06, 2014, 04:03:52 pm
Quote from: seifullaah73 on May 06, 2014, 03:03:02 pm
It was a nice day
slight wind from north direction, which be
hitting me from the side and it was a good day as
I found
Something, which had caused to start feeling fast
during the runs compared to the last 2 weeks.
I found
out that I hadn't fully mastered the arm
Swing yet, not in the run but from start to driving out.
I found
that before I was swinging fast when I come out,
but this time I focussed on exploding out first then swinging arms
fast and I felt
fast again,
which was good.


found poetry.


Hall of fame post , easy!

:goodjobbro: :goodjobbro: :goodjobbro:

2720
Strength, Power, Reactivity, & Speed Discussion / Re: The Dan John assessment
« on: May 06, 2014, 01:15:13 pm »
Quote from: LBSS on May 06, 2014, 11:37:42 am
Quote from: Raptor on May 06, 2014, 11:35:20 am
So you can do 45 pushups in one minute? Bench 1x for 15 reps?

actually the pushups i'm not sure. i think so. bw bench for 15 reps definitely. i got short arms.

45 pushups sounds like a lot. Maybe 45 is not meant as a fail cutoff but as a maximum number? Like it says lower -tops at ##-, maybe it means the same, if you do 45, stop.
I would fail at bench anyway, my real or predicted 1RM has never reached BW, weak sauce + 6'5'' wingspan baby!!!

2721
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 04, 2014, 04:56:31 am »
Quote from: Flander on May 03, 2014, 01:38:45 pm
What do you mean reverse in the air?

It is quite embarrassing, here is the answer, from last week session:

Quote from: vag on April 26, 2014, 09:19:14 am
DIPS:
6@BW
6@BW
6@BW
-Damn hard. I can only do 3 normal reps each set, in the others i touch my feet on the ground and then push up. I don't push up with legs at all but i can't reverse it otherwise.

2722
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 03, 2014, 01:12:45 pm »
3 May 2014

Bodyweight@session : ~89,5kg , lol, definitely bloated or water or something
Soreness : none
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE I , Week 2/3

Session A:

9'' DEPTH JUMPS:
2x10
-Good to great.

JUMP SQUATS ( not rhythmic, reset each rep ):
8@20kg
8@20kg
-Good to great here too.

HIGH BAR FULL SQUAT:
6@82,5kg ( +2,5kg )
6@87,5kg ( +2,5kg )
6@92,5kg ( +2,5kg )
6@92,5kg ( +2,5kg )
6@92,5kg ( +2,5kg )
-Brutal, still not adapted to the volume. Load not so heavy on back, just too many reps and sets. Got it anyway.

CHINUPS:
9@BW+10kg , ( +1 rep ) , :personal-record:
7@BW+10kg , ( -1 rep )
-Nice got my PR and it is the day that i was randomly 2kg heavier too. It is 99,5kg, most i have ever chined.

DIPS:
7@BW ( +1 rep ) , silly but still...  :personal-record:
6@BW
-Progress. I am now able to reverse them in the air. Still very weak though.

HORIZONTAL LEG PRESS CALVES 'RAISES':
10@450lbs
10@450lbs
10@450lbs ( +2 reps )
-Much stronger than last time. Good for more but i didn't hit 3x10 last time so had to stay at 450.

Very strong today, nice.

2723
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 03, 2014, 04:36:06 am »
Body composition measurements:

Exactly the same with 10 days ago:

Quote from: vag on April 22, 2014, 04:14:54 am
Net morning weight : 87kg / 191,5lbs
Waist : 90cm / 35,4''

Online bodyfat estimation : 17.2%
BI scale bodyfat estimation : 16.9%
AVERAGE bodyfat estimation : 17.05%

I expected some progress because the gym wet weight was dropping lately. No progress :(
Will try to reduce carbs a bit more, also up the volume of tempos.

2724
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 02, 2014, 02:54:08 pm »
2 May 2014

Bodyweight@session : ~88,5kg , weird, no reason to be that high.
Soreness : none
Injuries/aches :  none

ME JUMPS SESSION

-10' dynamic warmup

-Bunch of submax rim jumps from all approaches

RIM JUMPS:
4xSVJ : all 26'' , ties season best.
4xdropstep : 27'' to 28''
4x1-step-DLRVJs : 28 to 29'' , ties season best.
4x2-steps-DLRVJs : all 29'' , ties season best.
4xfull runup DLRVJ : all 29'' , ties season best.

Didn't do more because legs felt crap. Very stiff, tired, not feeling explosive or bouncy at all. However matched Wednesday's performance which was the best this year.
It would be nice if this is now my bad day. We will see...

2725
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 02, 2014, 08:35:19 am »
Late reply, just noticed this:

Quote from: entropy on May 01, 2014, 02:05:16 am
Vag, i'm slightly confused, isn't PP /the/ heavy exercise since you can use a lot more weight on them? Or am i missing something. You'd be taking weight off to do OHP say.

In my mind it is still heavier, because you will be taking weight off but you will be taking the legs contribution off too. So the OHP or BP sets after the dynamic PP will be heavier on the upper muscle group. But that gets too technical and broscience and wanking. I just remembered that Lance favored PP for bball and linked it , that's all. Building big shoulders with volume OHP will sure work too and your back will double thank you.

2726
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 02, 2014, 08:14:19 am »
^I am sure sprints play their (important) role. If i had to attribute the jumping progress to somewhere though, it would be the DJs and jump squats i've been doing the past 2 weeks. I could feel the jump-squat movement pattern in the SVJs and the depth jump movement pattern in the RVJ plants. But i don't like attributing good jumps to one thing only. For example, it could be the previous day buffered singles. Because legs actually felt like crap but sprints and jumps performance was great. So it could be a potentiation thing. Also the reduced bodyweight&bodyfat by themselves could lead to 1'' of gains. Generally, I am doing a multi-faceted training now and i am improving all aspects, so we can't tell what improves what. And i don't care much currently, I'll take it as it is! :D

2727
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 02, 2014, 06:26:38 am »
30 April 2014

Bodyweight@session : 87,25kg , semi-fasted, new season low. Gonna stop reporting season lows from now on, just milestones.
Soreness : none
Injuries/aches :  none

SPRINTS & JUMPS SESSION

-10' dynamic warmup

TEMPO RUNS:
5x80m @ 80%
3 mins rest
5@80m @ 80%
-Felt more like 70%. I can do 15 seconds shutdown now, that is great for my unfit old fat ass!

RIM JUMPS:
3xSVJ : all 26'' , season best!  :wowthatwasnutswtf:
3xdropstep : mostly 27'' , one 28''
3x1-step-DLRVJs : Mostly 28+, one 29'' , wrist at 9'8'' rim , season best,  :wowthatwasnutswtf:
3x2-steps-DLRVJs : all 29'' , season best :wowthatwasnutswtf:
1xfull runup DLRVJ : 29'' , season best :wowthatwasnutswtf:
2xfull runup football dunks : both clean hard dunks.
-PROGRESS!!!
:ibjumping:

Then to the gym to do upper that i missed previous day:

BENCH PRESS:
7@65kg
7@65kg
-Weak sauce.

WIDE GRIP LAT PULLDOWN:
PULLUPS:
5@BW
5@BW
5@BW
-I figured that since i reached doing 2x7@200lbs, it was about time to dump the machine and do pullups.
Turns out it is much harder to pull up my 193lbs body than pull down a bar attached to 200lbs.

SUPERSET x 2 rounds:
BICEPS DB CURLS: 10@16kg each hand
TRICEPS ROPE PUSHDOWNS: 10@25kg
-Challenging but got them, despite not doing them the previous week.

2728
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 30, 2014, 06:06:53 am »
29 April 2014

Bodyweight@session : ~87,75kg , PM season low  :wowthatwasnutswtf:
Soreness : none
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE I , Week 2/3

Session B:

9'' DEPTH JUMPS:
2x10
-Good. Better than just ok, worse than great.

JUMP SQUATS ( not rhythmic, reset each rep ):
8@20kg
8@20kg
-The same here, better than just ok, worse than great.

HIGH BAR FULL SQUAT:
1@92,5kg ( -2,5kg )
1@102,5kg ( +2,5kg )
1@107,5kg ( +2,5kg )
1@112,5kg ( +2,5kg ) , real 1RM  :personal-record:
1@102,5kg ( +2,5kg )
1@102,5kg ( +2,5kg )
1@102,5kg ( +2,5kg )
1@102,5kg ( +2,5kg )
-Sweet. 112,5kg is the most i have EVER full squatted. I have bigger predicted 1RMs from more reps sets, but whenever i tried above 110kg lately is failed.

PAUSED STANDING CALVES RAISES:
20@55kg ( +5kg )
19@55kg ( +5kg ) , ( -1 rep )
18@55kg ( +5kg ) , ( -2 reps )
-Nice.

SEATED WEIGHTED CRUNCHES MACHINE:
20@100lbs
20@100lbs
20@100lbs

BENCH PRESS:
WIDE GRIP LAT PULLDOWN:
-Was sort on time so had to skip those, might do them today.

2729
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: April 29, 2014, 05:43:50 am »
Quote from: seifullaah73 on April 28, 2014, 07:29:10 pm
Well I tried google map, using the scale at the bottom, but the picture wasn't update and got wrong results.

How is that possible? The park wasn't there? Or the marks? Find some reference marks, like a building or a light post at a definite direction from start/end and use those.

Quote from: seifullaah73 on April 28, 2014, 07:29:10 pm
I measured this football pitch, using my steps, size 8, 10 inch log, which was 80m.

That is reliable. However, if you just count your total steps and multiply it by your foot length, you may include some significant error, because your shoe is 10 inches but that does not guarantee that 2 close steps will be 2*10 = 20 inches. May be 19 or 21. So if you extrapolate that to measure 100m ( about 400 steps ) you include that error 400 times. It is better to measure how long a few more steps are, it reduces the error. So if the whole field is 400 steps, don't say it is 400*10inches. Go back home, measure exactly how long 5 little steps are and then the field is 80*that measurement, the math type is  ( total steps / number of steps measured ) * number of steps total length.

8)

2730
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 28, 2014, 01:45:23 pm »
Yeah, safety comes to mind immediately when comparing OHP/PP to BP. There is relevant discussion in that thread i linked about that too though, give it a read.
Another thing to consider, that KF's standing DB neutral grip OHP. It does not resemble the PP ( that discussion is in the thread also ) but it is a very safe and good way to build massive shoulders. In my mind it makes much better sense to invest on shoulder mass than chest mass for bball. Edit : just saw that LBSS mentions them too on the previous post. Hehe , n=2.
Finally, no matter if it is BP or OHP or DB OHP that you choose, it doesn't have to be either that or PP, you can do both. I understand you don't want to make it an SPP cycle but you can do them before your main volume exercise, to get the dynamic movement benefits and also potentiate yourself better for the heavy one. Like snatches/jump squats before squats, typical setup.
Just some food for thought.

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