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Messages - vag

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2806
Article & Video Discussion / Re: The low bar squat is not an exercise
« on: March 19, 2014, 09:31:17 am »
Fair points both. I am not saying they are the same, neither am i favoring one towards the other. I am saying that it is the person/metrics/idkwhat that determines which one is better for whom. And that i believe that deciding which form suits you better according to online specifications is wrong. If you feel better and your form is solid with a bar position, stay with it.

Real life example:

Raptor once again wants to change to high bar because he 'feels no quads' or something, so he is willing to sacrifice something like 20-30kg from his max, (he has tried many times and we know that he is 20-30kg weaker in high vs low bar).

While his low bar form is this bentover rounded terrible grinding squatmorning:

<a href="http://www.youtube.com/watch?v=IYVXYSncHHE" target="_blank">http://www.youtube.com/watch?v=IYVXYSncHHE</a>

waitwut???

:pokerface:

2807
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 19, 2014, 06:12:49 am »
^Hm, this is very interesting. I had intensity as an opposite of volume in my mind, bringing the reps down and upping the weight would seem more intense. But then again you don't have to hold resources for a 3d set so you can go harder. I've seen that work, building to XRM on 531 had much faster progress than 3x8. I am leaning towards trying it, thanks!

18 March 2014

Bodyweight@session : ~88,5kg  :o
Soreness : none
Injuries/aches :  none

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
5@80kg
5@90kg

BENCH PRESS:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
5@65kg

WIDE GRIP LAT PULLDOWN:
5@120lbs
5@140lbs
5@160lbs
5@180lbs
5@200lbs

Comments:
Not starting new template yet, gonna do one more session like this (ramping up 5s) to get back at it.
It went very nice today, didn't feel detrained in any exercise, muscle/movement memory was there. Good weights for base strength for my pathetic weak structure.
Bodyweight, damn, it looks like i lost 1,5kg or so this week of skiing. It is amazing, we eat and drink like pigs and we lose weight, it happens every time but it never ceases to amaze me. The numbers (energy balance ) confirm it, it is very reasonable, but feeling the difference between being an office potato and practicing a sport for 5-6 hours daily is jaw-dropping. Yeah, no shit!

2808
Article & Video Discussion / Re: The low bar squat is not an exercise
« on: March 19, 2014, 05:33:56 am »
Well, my default squat is an ultra-high bar one and yet it is not that much quad. It does hit my VMOs but not much the 'outer' quads, while it hits hams and glutes a lot. And it is not a squatmorning one either.
My, anecdotal bro-science, opinion is that bar position does not affect much. Lance said it in here some time ago, it was something like "do you really think that moving the bar a couple of inches lower can make a difference?". So, imho, each one should follow the bar position that 'suits' him better and allows him to move more weight.

2809
Article & Video Discussion / Re: The low bar squat is not an exercise
« on: March 18, 2014, 10:22:48 am »
ANOTHER high-low bar thread???

:pokerface:

2810
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 18, 2014, 10:20:21 am »
Quote from: Raptor on March 18, 2014, 09:50:01 am
I would re-arrange that in a way where the plyos/jumps/sprints are being prioritized. Check out my last post in my log and see what you think.

I saw your schedule already and liked it. I agree that my setup is not optimal for fresh and/or potentiated ME jumps. I am not switching totally sprint/jump oriented yet though, this is more like a transition phase, easing back at it. In my mind i had mid May as the time to put jumps as #1 priority and setup the whole thing around them. By then i will have gotten the jumping groove back, i will have hopefully reached that 1,5*BW milestone ( yeah, pathetic, i know, but for me it is huge ) and i will have completed my cut too.


Quote from: LBSS on March 18, 2014, 10:09:06 am
also, i know that lyle at least generally recommends cutting sets, not reps, on a cut.

That is interesting. What to cut from 3x8 though? Do 2 sets of 8? Weird but interesting. Also, in my mind i had going from 8s to 5s serving as an intensity orientation switch. Ah, confused now.
Also, does he recommend to do that in all lifts? I was thinking of changing only the leg exercises that interest me the most, for upper i was planning to keep 3x8 at everything.

2811
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 18, 2014, 06:40:38 am »
Yes, skiing is awesome, doesn't resemble any other sport. Hard to mix it with tourism though. You could split the trip, like go to a ski resort for 2-3 days, then spend the rest of the time back to Vienna for traditional tourism. But that would be a different trip.

Ok, so i officially started cutting. Weight is about the same (about 90-91kg/200lbs wet), goal remains an average/approximate loss of 0,5kg/1lb per week 2kg/4,5lbs per month. I should end up at 85kg/187lbs by end of May. Will be evaluating/adjusting all the time of course.

As for training plan, have not decided yet, but i am leaning towards that standard template i am following lately with minor adjustments. 3x8 becomes 3x5, explosive lifts come back in, 3RM squat day becomes MSEM.
So it should be something like:

Monday:
RDL
Lunges
Bench
Lat pull-down
Calves

Tuesday:
Sprints & jumps

Wednesday:
Jump snatch
MSEM squat
OHP
Biceps
Triceps
Abs

Thursday:
bball

Friday:
rest

Saturday:
Push press
Squat 3x5
Chinups
Calves
Abs

Sunday:
Maybe rest, maybe sprints and jumps.

Approved?

2812
Pics, Videos, & Links / Re: Check out my new website, insane-athletics.com
« on: March 17, 2014, 09:28:58 am »
Interesting effort, i like the site layout. Maybe keep the titles and expand only when clicked ( like wiki in mobile )? Too soon anyway, i am sure you will keep tweaking it all the time on your own initially.
+1 in this thread, wish the best luck with it! :highfive:

2813
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 16, 2014, 12:34:18 pm »
Back! :highfive:
Skiing was awesome. Legs were, as expected, stronger than ever, able to handle more stress, more km, less fatigue etc. Came back with huge systemic fatigue, a light pull on my right calve and a light sprain on my left ankle. Curious to see how one week of intense endurance work will affect legs.

2814
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 16, 2014, 12:30:01 pm »
Ah, we were at the same country for 1 week,  :personal-record:
Still at plane distance though, i was at the far west end, at the borders with Switzerland.

2815
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 07, 2014, 05:44:48 pm »
So this 7-week 3-sets-progress cycle has ended, and the outcome is great success. Coming back from my ski week i will be changing the whole thing up. Main focus becomes getting the jump groove back and also becoming serious with cutting. Will be interesting!
Alright, see you all next week!  :highfive:

2816
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 06, 2014, 05:00:18 pm »
6 March 2014

Bodyweight@session : ~90,5kg
Soreness : none
Injuries/aches :  none

3-sets-progress template
Workout #20 ( Week #7 )

HIGH BAR FULL SQUAT:
7@20kg
5@40kg
3@60kg
2@80kg
1@100kg
3@110kg ( +5kg ) , all time full squat 3RM  :personal-record: , all time predicted 1RM  :personal-record:
-Very hard but got it, despite the 5kg increase. Was set to do 107,5kg but the 100kg single flew up so i got greedy, it worked.
Also first time EVER full squatting 110kg, even a single would be  :personal-record:

SINGLE LEG ECCENTRIC LEG PRESS:
Enough, ski is too close now, need some freshness.

STANDING BARBELL OVERHEAD PRESS:
8@42,5kg ( -1 rep )
7@42,5kg
7@42,5kg ( +1 rep )
Total = 22 reps.
Expected drop from not doing those last week. Happy to keep the 3-sets total reps.

CHINUPS:
10@BW+5kg  , ( -1 rep )
8@BW+5kg ( +1 rep )
7@BW+5kg  ( +1 rep )
Total = 25 reps , ( +1 rep ) all time 3-sets-total-reps  :personal-record: for  BW+5kg, previous was 24.
-Got 1 rep less at the first set, but also got my total reps PR so can't complain.

PAUSED STANDING CALVE RAISES MACHINE:
20@60kg
20@60kg
18@60kg
-Pauses at top and bottom were a bit prolonged. Buuuuurn!

2817
Pics, Videos, & Links / Re: beast
« on: March 05, 2014, 06:28:14 pm »
^^^^^

<a href="http://www.youtube.com/watch?v=Sip5SEMQd4A" target="_blank">http://www.youtube.com/watch?v=Sip5SEMQd4A</a>

<a href="http://www.youtube.com/watch?v=T9vOUeW3rHQ" target="_blank">http://www.youtube.com/watch?v=T9vOUeW3rHQ</a>

:goodjobbro:

2818
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 05, 2014, 05:23:51 am »
^True, it was always the grip that failed me. Pretty often it was not even grip strength, it was the hall humidity and my sweat that made the grip slide so eventually i lost it. I found a way to deal with that, paper napkins, lol. But still, with the sliding gone it still feels it is the grip 'endurance' that keeps me from doing more reps. Then again i never did low reps to verify my real max. Anyway, it's cool as it is now, good reps at good weight.

2819
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 04, 2014, 03:28:28 pm »
4 March 2014

Bodyweight@session : ~90kg
Soreness : none
Injuries/aches :  none

3-sets-progress template
Workout #19 ( Week #7 )

ROMANIAN DEADLIFT:
12@100kg ( +2 reps ) , 12 RM  :personal-record: , all time predicted 1RM  :personal-record:
8@100kg ( +1 rep)
6@100kg
Total = 26 reps , ( +3 reps ) , 3-set-reps  :personal-record: ( previous was 26 again but load was only 85kg ).
-LOL, it wasn't even hard, i had more reps in the tank in set 1 and 2, WTF!

BB LUNGE:
6 each leg@55kg ( -1 rep )
6 each leg@55kg ( -1 rep )
6 each leg@55kg ( -1 rep )
Total = 18 reps ( -3 reps )
-Easy for legs but hip flexor was acting up slightly at bottom of ROM (?) so didn't push it.

BENCH PRESS:
7@62,5kg ( -1 rep )
7@62,5kg ( -1 rep )
7@62,5kg ( -1 rep )
Total = 21 reps ( -3 reps )
-Weirdness: bar felt very light but i was running out of gas at rep 6 of each set.

WIDE GRIP LAT PULLDOWN:
8@180lbs
8@180lbs
8@180lbs
Total = 24 reps
-Very strong. Was good for 190 but decided to play it safe here too.

WEIGHTED CRUNCHES MACHINE:
20@110lbs
20@110lbs
20@110lbs
-Strong.

2820
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 01, 2014, 10:49:50 am »
1 March 2014

Bodyweight@session : ~90kg
Soreness : none
Injuries/aches :  none

3-sets-progress template
Workout #18 ( Week #6 )

PUSH PRESS:
Cancelled, no explosive lifts till back from skiing.

HIGH BAR FULL SQUAT:
8@92,5kg ( +2,5 kg )
8@92,5kg ( +2,5 kg )
8@92,5kg ( +2,5 kg )
Total = 24 reps.
Again, new all time 8RM  :personal-record: AND all time predicted 1RM  :personal-record:
Reached predicted 1RM 250lbs milestone,  :personal-record: Next stop : 125kg ( ~275lbs ) and then 135kg (~300lbs ).
Was VERY hard but a bit easier than last time, especially on eccentric. Maybe the SL eccentric leg press helped? Or just a good day.

CHINUPS:
11@BW+5kg ( +1 rep ) , :personal-record: for BW+5kg, predicted 1RM  :personal-record:
7@BW+5kg
6@BW+5kg  , ( -1 rep )
Total = 24 reps , ties 3-sets-total-reps  :personal-record: for  BW+5kg

CHEST DIPS:
5@BW
4@BW
3@BW
-First time in my life doing those. WTF, so difficult. My pull/push strength difference is hilarious!

LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
10 each leg@50kg ( +5 kg )
10 each leg@50kg ( +5 kg )
10 each leg@50kg ( +5 kg )
-Very wide ROM, prolonged pauses at top and bottom, very strong. And guess what...  :personal-record: ( previous was 8 reps each leg at same load ).

ABS COASTER MACHINE:
20@BW+10kg straight
20@BW+10kg tilted left
20@BW+10kg tilted right
-Stronger than ever, perfect control. Should have added and set a PR here too. Oh, well.

:derp:

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