2761
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 11, 2014, 07:00:25 am »
I see you read what toddday told you and you understood it very well! 
again
again
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2762
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 11, 2014, 05:56:01 am »
Lol , so you made a conclusion about my intensity based on my time, which is totally wrong already as T0ddday illustrated, but on top on that you don't even have a time, just the general feeling of '16 seconds is an eternity'.
2763
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 10, 2014, 03:30:59 pm »
Thanks for the insight!
I will:
-get a stopwatch, smartphone is useless.
-limit myself to 80m straight line sprints. Ive got a grass park nearby too so i can measure my times there to compare gravel vs grass.
-when i see some improvement, i get my lazy ass to a track to measure real splits.
I will:
-get a stopwatch, smartphone is useless.
-limit myself to 80m straight line sprints. Ive got a grass park nearby too so i can measure my times there to compare gravel vs grass.
-when i see some improvement, i get my lazy ass to a track to measure real splits.
2764
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 10, 2014, 02:01:56 pm »
10 April 2014
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1 ½ hour full court basketball
Good endurance again, a bit improved again, sprints help as expected. Vert felt good too but didn't do any rim jumps so nothing to report.
Legs were a bit more stressed than last week though, they gave out about 1 hour in, shins started bugging too.
Maybe it was because i was able to up my tempo from the improved endurance. Or just too tired from previous days. Nothing too much anyway.
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1 ½ hour full court basketball
Good endurance again, a bit improved again, sprints help as expected. Vert felt good too but didn't do any rim jumps so nothing to report.
Legs were a bit more stressed than last week though, they gave out about 1 hour in, shins started bugging too.
Maybe it was because i was able to up my tempo from the improved endurance. Or just too tired from previous days. Nothing too much anyway.
2765
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 09, 2014, 04:05:29 pm »
9 April 2014
Bodyweight@session : 88,25kg , nice
Soreness : none
Injuries/aches : legs tight after the ME sprints. nothing too much though
HIGH BAR FULL SQUAT ( MSEM ):
4x1@92,5kg ( +2,5kg )
4x1@102,5kg ( +2,5kg )
-Very nice.
SEATED NEUTRAL GRIP DB OHP:
8@20kg each hand ( +2 kg )
6@20kg each hand ( +2 kg ) , ( -2 reps )
-Very strong despite failing 7th rep at 2nd set. 20s is a lot!
SUPERSET x 2 rounds:
BICEPS DB CURLS: 10@16kg each hand ( +2 kg )
TRICEPS ROPE PUSHDOWNS: 10@22,5kg ( +2,5kg )
-Last reps of 2nd set were a killer in both exercises but very strong overall!
SEATED WEIGHTED CRUNCHES MACHINE:
20@100lbs
20@100lbs
20@100lbs
-Nice.
Bodyweight@session : 88,25kg , nice
Soreness : none
Injuries/aches : legs tight after the ME sprints. nothing too much though
HIGH BAR FULL SQUAT ( MSEM ):
4x1@92,5kg ( +2,5kg )
4x1@102,5kg ( +2,5kg )
-Very nice.
SEATED NEUTRAL GRIP DB OHP:
8@20kg each hand ( +2 kg )
6@20kg each hand ( +2 kg ) , ( -2 reps )
-Very strong despite failing 7th rep at 2nd set. 20s is a lot!
SUPERSET x 2 rounds:
BICEPS DB CURLS: 10@16kg each hand ( +2 kg )
TRICEPS ROPE PUSHDOWNS: 10@22,5kg ( +2,5kg )
-Last reps of 2nd set were a killer in both exercises but very strong overall!
SEATED WEIGHTED CRUNCHES MACHINE:
20@100lbs
20@100lbs
20@100lbs
-Nice.
2766
Pics, Videos, & Links / Re: beast
« on: April 09, 2014, 12:21:38 pm »
^True beast!!!
few pics from her site:
few pics from her site:
2767
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 09, 2014, 12:11:46 pm »
It is not the cuts , it is the longer distance that i wanted to include. I was influenced by this advice T0ddday gave me some time ago:
Now that i re-read it , he was referring to tempos. So maybe i should ( most probably i will ) switch it and instead of doing 80s tempos and 100-200s ME timed, do the opposite.
One additional thing I would like to say for those using tempo runs is do more than 100m. I talked to Charlie Francis about this once and he had most people always do something with more than 100m unless recovery was REALLY short. Reason being is that we use time as a proxy for intensity. If you watch the olympics you see that Usain Bolt can make 10.1 look like he is jogging. While nobody is as fast as bolt you can do surprisingly similar with over 90% of your 100m speed. I can run high 11 with a complete shutdown. The trick is to drive out really hard and then completely relax. If I take a bit off of it I can expend very little energy and still run around 14 seconds which is technically 75% of my best 100m. However, this is cheating. It's not really a 75% intensity run, it's more like a 95% 50m run coupled with a 40% intensity deceleration. NOT the point of tempo running. The point is the entire run should be very submaximal but not shut down. That's why I recommend you have a curve in your runs. 200m are good because even a beginner will usually have enough fitness for this distance. In the 200m you have to work the curve so going 75% of your max 200m speed will usually be 75% intensity. Good luck.
Now that i re-read it , he was referring to tempos. So maybe i should ( most probably i will ) switch it and instead of doing 80s tempos and 100-200s ME timed, do the opposite.
2768
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 09, 2014, 09:47:30 am »
That is a fair point.
Still, i don't care to become a better track sprinter. I can tolerate those decelerations and the alteration they may cause in the training ( or may not, but let's suppose they do, for the shake of the argument ).
Even so, i much prefer to do that 200m-with-two-decelerations-thing than either limit myself to max 80m sprints or to have to drive 20minutes downtown.
Hope it makes sense and i don't sound predetermined and stubborn?
Still, i don't care to become a better track sprinter. I can tolerate those decelerations and the alteration they may cause in the training ( or may not, but let's suppose they do, for the shake of the argument ).
Even so, i much prefer to do that 200m-with-two-decelerations-thing than either limit myself to max 80m sprints or to have to drive 20minutes downtown.
Hope it makes sense and i don't sound predetermined and stubborn?
2769
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 09, 2014, 08:25:30 am »
Agreed. But , again , i currently don't care about what time on a proper track it would translate to. I care to time and improve those ME sprints. So, of course this 200m with two 90 degree turns on dusty gravel has nothing to do with a 200m on oval track. But if i always run this 200m, with the same sharp turns, on the same gravel, and i improve it, ain't it the same?
Re shorter straight sprints, the longest straight line in this field is 80m and i don't want to limit myself to this distance, i want the training benefit of longer sprints. Maybe I will time a few ME 80m next time just to report some normal times, lol
Why not go to a proper oval? Because it is a 15-20 minutes drive, while this park i go is 2 minutes walk, unbeatable convenience!
Re shorter straight sprints, the longest straight line in this field is 80m and i don't want to limit myself to this distance, i want the training benefit of longer sprints. Maybe I will time a few ME 80m next time just to report some normal times, lol
Why not go to a proper oval? Because it is a 15-20 minutes drive, while this park i go is 2 minutes walk, unbeatable convenience!
2770
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 09, 2014, 04:35:59 am »
No , it was all out and it was 16 seconds, it just probably does not translate to a 16 seconds 100m dash on track.
Consider those sprints are:
-Hand timed.
-Standing start.
-Holding mobile on hand while running.
-Running on terribly slippery gravel.
-Even 100m includes a turn ( because of the field dimensions ), and it is not a soft oval turn, it is 90 degrees.
-Finishing time is not accurate, i either have to cut pace so i can press stop at finish line OR i just raise the phone and look at the time.
I do plan to go on track and get a stopwatch and/or video to get more accurate measurements, but it is too early for that yet, this was just the 3d time sprinting after 1 year of absence.
That is why i said i don't care about the measurements themselves. It was something around 16 seconds for something around 100m.
I am more interested about what the correlation with the other times say. ( 26s 150m - so 10s for the 100-150 and 38s 200m , so 12s for the 150-200 and 22s for the 100-200 in total ).
The inaccuracy in track-time-correspondence is still there in all those measurements, but the circumstances were the same so the relative differences can tell something about speed endurance or i don't know what...
Toddday???
Consider those sprints are:
-Hand timed.
-Standing start.
-Holding mobile on hand while running.
-Running on terribly slippery gravel.
-Even 100m includes a turn ( because of the field dimensions ), and it is not a soft oval turn, it is 90 degrees.
-Finishing time is not accurate, i either have to cut pace so i can press stop at finish line OR i just raise the phone and look at the time.
I do plan to go on track and get a stopwatch and/or video to get more accurate measurements, but it is too early for that yet, this was just the 3d time sprinting after 1 year of absence.
That is why i said i don't care about the measurements themselves. It was something around 16 seconds for something around 100m.
I am more interested about what the correlation with the other times say. ( 26s 150m - so 10s for the 100-150 and 38s 200m , so 12s for the 150-200 and 22s for the 100-200 in total ).
The inaccuracy in track-time-correspondence is still there in all those measurements, but the circumstances were the same so the relative differences can tell something about speed endurance or i don't know what...
Toddday???
2771
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 08, 2014, 02:55:12 pm »
8 April 2014
Bodyweight@session : ~88,5kg
Soreness : a little sore hamstrings/glutes/calves
Injuries/aches : none
SPRINTS & JUMPS SESSION
-10' dynamic warmup
TEMPO RUNS:
5x80m @ 80%
3 mins rest
5@80m @ 80%
-It was run ~15 seconds - walk 45 seconds - restart.
4 minutes rest
ME SPRINTS
1x100m : ~16 seconds
5 minutes rest
1x150m : ~26 seconds
7 minutes rest
1x200m : ~38 seconds
-I am running on a 80x50 football field, so 100m has 1 turn, 150m and 200m have 2 turns.
I don't really care for sprint times themselves, i am using tempos & sprints to improve overall fitness and burn some fat.
I do want to track progress though, so i will be timing those every week.
T0ddday, if you are reading this, any conclusions ( besides the obvious that i am slower than an old fat tortoise ) / comments ?
5 minutes rest
ME JUMPING:
SVJ : 25,5'' , 2014 best
Dropstep : 28''
1-step DLRVJ : 28''
-Didn't do more steps as i could not improve. Good heights though, especially considering the ME sprints prior.
The 'voluntary force' jumps (SVJ and dropstep) felt good, the 'reactive' ones (1-step) not, could not absorb force at the plant, legs felt jello.
Bodyweight@session : ~88,5kg
Soreness : a little sore hamstrings/glutes/calves
Injuries/aches : none
SPRINTS & JUMPS SESSION
-10' dynamic warmup
TEMPO RUNS:
5x80m @ 80%
3 mins rest
5@80m @ 80%
-It was run ~15 seconds - walk 45 seconds - restart.
4 minutes rest
ME SPRINTS
1x100m : ~16 seconds
5 minutes rest
1x150m : ~26 seconds
7 minutes rest
1x200m : ~38 seconds
-I am running on a 80x50 football field, so 100m has 1 turn, 150m and 200m have 2 turns.
I don't really care for sprint times themselves, i am using tempos & sprints to improve overall fitness and burn some fat.
I do want to track progress though, so i will be timing those every week.
T0ddday, if you are reading this, any conclusions ( besides the obvious that i am slower than an old fat tortoise ) / comments ?
5 minutes rest
ME JUMPING:
SVJ : 25,5'' , 2014 best
Dropstep : 28''
1-step DLRVJ : 28''
-Didn't do more steps as i could not improve. Good heights though, especially considering the ME sprints prior.
The 'voluntary force' jumps (SVJ and dropstep) felt good, the 'reactive' ones (1-step) not, could not absorb force at the plant, legs felt jello.
2772
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: April 08, 2014, 10:19:24 am »2773
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 07, 2014, 03:27:44 pm »
7 April 2014
Bodyweight@session : ~89kg
Soreness : none
Injuries/aches : none
ROMANIAN DEADLIFT:
8@95kg ( -5 kg ) , ( +2 reps )
7@95kg ( +5 kg ) , ( -1 rep )
-Nice, this is the correct working load.
BB LUNGES:
DB LUNGES:
8 each leg@16kg each hand
8 each leg@16kg each hand
-Squat rack was taken so had to do them with DBs.
BENCH PRESS:
8@62,5kg ( +1 rep )
8@62,5kg ( +1 rep )
-Nice.
WIDE GRIP LAT PULLDOWN:
8@190lbs ( +1 rep ) , ties all time 8RM
8@190lbs ( +1 rep ) , ties all time 8RM
-Sweet!
PAUSED STANDING CALVES RAISES:
20@50kg
18@50kg
18@50kg ( +2 reps )
-Very hard again, those long pauses at top and bottom are the shit.
Bodyweight@session : ~89kg
Soreness : none
Injuries/aches : none
ROMANIAN DEADLIFT:
8@95kg ( -5 kg ) , ( +2 reps )
7@95kg ( +5 kg ) , ( -1 rep )
-Nice, this is the correct working load.
DB LUNGES:
8 each leg@16kg each hand
8 each leg@16kg each hand
-Squat rack was taken so had to do them with DBs.
BENCH PRESS:
8@62,5kg ( +1 rep )
8@62,5kg ( +1 rep )
-Nice.
WIDE GRIP LAT PULLDOWN:
8@190lbs ( +1 rep ) , ties all time 8RM
8@190lbs ( +1 rep ) , ties all time 8RM
-Sweet!
PAUSED STANDING CALVES RAISES:
20@50kg
18@50kg
18@50kg ( +2 reps )
-Very hard again, those long pauses at top and bottom are the shit.
2774
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 05, 2014, 09:31:44 am »
5 April 2014
Bodyweight@session : 88,5kg
Soreness : none
Injuries/aches : none
SPRINTS:
3x50m@100% , best was 9 seconds.
3x80m@100% , best was 13 seconds.
-Pathetic times, even for running on dusty gravel wearing kobes.
ME JUMPS:
SVJ : ~25''
Dropstep : ~27''
1-step DLRVJ : 28'' - 28,5''
2-steps DLRVJ : 28'' - 28,5''
-Feeling more reactive but no juice, i guess the ME sprints prior to this tired me too much.
DUNKS:
3 full runup attempts at 9'6'' rim.
Landed one, back-rimed two.
Wat, WAT!
HIGH BAR FULL SQUAT:
8@90kg
7@90kg ( +1 rep )
-Very hard. Legs exhausted from sprints and jumps.
DIPS:
5@BW
5@BW
5@BW
-Wanted to do 2x8 but kept failing 6th rep so did 3 sets. 2nd time in my life doing them, couldn't expect something better.
CHINUPS:
8@BW+10kg ( +2,5kg )
7@BW+10kg ( +2,5kg ) , ( -1 rep )
-Most i have ever chined, relatively and absolutely ( previous bests were [92+5]kg absolutely and [88+7,5]kg relatively ). So yep,
Estimated 1RMs from 10@[92+5]kg of the past still higher though.
STANDING 'LANCE CALVES RAISES' ( explosive DL eccentric, slow SL concentric ):
10@BW+45kg each leg ( +2,5kg )
10@BW+45kg each leg ( +2,5kg )
10@BW+45kg each leg ( +2,5kg )
-Nice.
ABS COASTER MACHINE:
20@BW+7,5kg front ( +2,5kg )
20@BW+7,5kg left ( +2,5kg )
20@BW+7,5kg right ( +2,5kg )
-Nice.
Bodyweight@session : 88,5kg
Soreness : none
Injuries/aches : none
SPRINTS:
3x50m@100% , best was 9 seconds.
3x80m@100% , best was 13 seconds.
-Pathetic times, even for running on dusty gravel wearing kobes.
ME JUMPS:
SVJ : ~25''
Dropstep : ~27''
1-step DLRVJ : 28'' - 28,5''
2-steps DLRVJ : 28'' - 28,5''
-Feeling more reactive but no juice, i guess the ME sprints prior to this tired me too much.
DUNKS:
3 full runup attempts at 9'6'' rim.
Landed one, back-rimed two.
Wat, WAT!
HIGH BAR FULL SQUAT:
8@90kg
7@90kg ( +1 rep )
-Very hard. Legs exhausted from sprints and jumps.
DIPS:
5@BW
5@BW
5@BW
-Wanted to do 2x8 but kept failing 6th rep so did 3 sets. 2nd time in my life doing them, couldn't expect something better.
CHINUPS:
8@BW+10kg ( +2,5kg )
7@BW+10kg ( +2,5kg ) , ( -1 rep )
-Most i have ever chined, relatively and absolutely ( previous bests were [92+5]kg absolutely and [88+7,5]kg relatively ). So yep,
Estimated 1RMs from 10@[92+5]kg of the past still higher though.
STANDING 'LANCE CALVES RAISES' ( explosive DL eccentric, slow SL concentric ):
10@BW+45kg each leg ( +2,5kg )
10@BW+45kg each leg ( +2,5kg )
10@BW+45kg each leg ( +2,5kg )
-Nice.
ABS COASTER MACHINE:
20@BW+7,5kg front ( +2,5kg )
20@BW+7,5kg left ( +2,5kg )
20@BW+7,5kg right ( +2,5kg )
-Nice.
2775
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 05, 2014, 04:24:41 am »
Body composition measurements:
Net morning weight : 88,25kg / 194,5lbs
Waist : 92cm / 36,2''
Online bodyfat estimation : 18,4%
BI scale bodyfat estimation : 17.4%
AVERAGE bodyfat estimation : 17.9%
Previous:
Whaaaaaat? In my shit-tastic cut I GAINED ~1,5lbs the last 2 weeks? While i started sprinting/jumping and got back to bball too? How is that possible, i was even a little more strict with diet. The mirror test looks a little better too. Dunno, maybe a random bloating / water retention? Must start tracking bw data more often, cant rely on bi-weekly measurements for conclusions.
At least waist stayed the same, so those 2 weeks of cutting gave a very effective bulk,
, 
Net morning weight : 88,25kg / 194,5lbs
Waist : 92cm / 36,2''
Online bodyfat estimation : 18,4%
BI scale bodyfat estimation : 17.4%
AVERAGE bodyfat estimation : 17.9%
Previous:
Net morning weight : 87,7kg / 193lbs
Waist : 92cm / 36,2''
Online bodyfat estimation : 18,6%
BI scale bodyfat estimation : 17.2%
AVERAGE bodyfat estimation : 17.9%
Whaaaaaat? In my shit-tastic cut I GAINED ~1,5lbs the last 2 weeks? While i started sprinting/jumping and got back to bball too? How is that possible, i was even a little more strict with diet. The mirror test looks a little better too. Dunno, maybe a random bloating / water retention? Must start tracking bw data more often, cant rely on bi-weekly measurements for conclusions.
At least waist stayed the same, so those 2 weeks of cutting gave a very effective bulk,
,