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Messages - vag

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2836
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 21, 2014, 07:21:31 am »
Pic from Wednesday's squatting :



Not bad at all, expecially for a 3RM set. Can't say the same about cam's focus though :uhhhfacepalm:

2837
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 20, 2014, 05:35:55 pm »
Yes, i guess it makes much more sense for SL jumping. On the other hand, when you are doing BB lunges and stepping forward with some momentum too, your one leg has to decelerate/stabilize your 200lbs body and 100-sth lbs on your back, not to mention the added difficulty due to balance. That is some serious eccentric training too. But i understand the TUT is significantly smaller. Try it out, it is a nice exercise, very easy and safe etc, the only annoying thing is that each set lasts something like 2 minutes.

2838
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 20, 2014, 06:13:30 am »
^Well, it is not that uncommon. It would depend a lot on the skiing style i guess. Slalom style ( sharp small radius turns ) are much shorter in time, but my prefered style is wide big-radius turns, those are prolonged, 3-5 seconds does occur often. And it does feel like i am slowly dipping more as the turn continues. BUT, I am not sure if it is eccentric indeed, maybe it is isometric?
Anyway, even if we suppose that this SL eccentric leg press mimics perfectly what i do at the slopes, the logic is still dumb. How can a few sets of 5 reps help you in a movement that you will do many hundrends of times each day? And i do not even want to go into this sport movement mimic in the gym thing, i am so NOT a fan of that ( RVJ deadlifts anyone?  :P ).
I did find that article a little dumb myself too. RDLs and 4x4 unweighted jump squats, really? I believe i am perfectly covered by working my legs 3*weekly. I just found that eccentric element interesting and different and gave it a chance on the 3RM squat day that i didn't do anything else for legs. If i had to really choose something useful for skiing it would be either 20+ reppers and/or various depths isometric holds, both squats of cource. But i can't allow myself to do endur....blargh, don't even want to say it.
TLDR : Just playing around, it's a three sessions thing anyway.

2839
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 19, 2014, 05:02:46 pm »
19 February 2014

Bodyweight@session : ~91kg
Soreness : none
Injuries/aches :  none

3-sets-progress template
Workout #14 ( Week #5 )

HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
3@50kg
0@60kg
-Lol, was trying to focus on technique but i was thinking too much and it ruined my top set.

HIGH BAR FULL SQUAT:
5@20kg
4@40kg
3@60kg
2@80kg
1@90kg
3@102,5kg ( +2,5kg )
-Very good. Better power/form than last week's 100kg triple. Post-injury 3RM  :personal-record:

SINGLE LEG ECCENTRIC LEG PRESS:
5 each leg@200lbs
5 each leg@225lbs
5 each leg@250lbs
5 each leg@275lbs
-Did those as a ski oriented exercise, gonna do a few more ski-relevant stuff those coming weeks. Inspired from this article: http://www.mensfitness.com/training/endurance/5-best-gym-exercises-to-prep-you-for-the-slopes
Quote
With one leg, lower the plate down for six seconds. When you’re at the bottom, push up with two feet. Moore advises to go slowly, resisting the weight coming down on you to keep the movement smooth and in control. (If you are having to move too fast, then the weight is too heavy, says Moore.) About 80 percent of alpine skiing is eccentric, so this downward pressure helps mimic when you are going into a turn, with inertia and gravity pushing you into the ground.
Tempo i used was 0:0:5.

STANDING OVERHEAD PRESS:
9@42,5kg ( +1 rep )
7@42,5kg ( +1 rep )
6@42,5kg
Total = 22 reps ( +2 reps )
-Nice. Actually first set a silly  :personal-record: as i have never done 9 reps with that (or a higher ) weight. Also just a tiny bit shy of all time PR that is 8@45kg.

WEIGHTED CRUNCHES MACHINE:
20@105lbs ( +5 lbs )
20@105lbs ( +5 lbs )
20@105lbs ( +5 lbs )
-Nice.

BICEPS Z-BAR CURL:
TRICEPS CABLE PUSHDOWN:
Workout got too long so i skipped those.

2840
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 19, 2014, 05:42:30 am »
Did some body measurements.

Net morning weight : 89,5kg / 197lbs
Waist : 92,5cm / 36,5''

Online bodyfat estimation : 18,5%
BI scale bodyfat estimation : 17.7%

So i am around 18%. Which, although fat, is GOOD, because i was never below 19-20 at that weight. LBM is PRish and it looks like that too, i look more muscular than ever. Various other measurements also confirm it as they are all at PR levels, bicep peak is 42cm/16,5'' , max thigh circumference is 68cm/26,75'', chest is 110cm/43,3''. I am itching to start cutting for a couple of weeks now. Not yet though, 2,5 more weeks like now, then 1 week of skiing and then i am changing it all, starting the cut and the jump transition.

2841
Pics, Videos, & Links / Re: Latest training result...worth sharing.
« on: February 19, 2014, 05:27:06 am »
Camera angle is stupid indeed but those are damn high. Also, the first pic could be the same high, seeing the back of your hand is causing a deception, ive had that happen numerous times: check where that wrist bone is at the back of your hand, mark it, then turn your hand around, boom, it is 1-2'' below base of palm.
Anyway those both look like 2'' below base of palm, so 10'9'' - 10'10'' depending on hand size. ChrisM is right, gotta start trying to dunk, you are high enough now.

2842
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 18, 2014, 05:16:58 am »
I was about to rant about that ice water shit but then i did the maths. It is 8kcals per glass, 50 per day, 350 per week, 4200 in 12 weeks.
Lol, that's interesting, it does sum up to a serious quantity over that time span.

2843
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 17, 2014, 03:36:40 pm »
17 February 2014

Bodyweight@session : ~91,5kg
Soreness : VMOs & hamstrings sore, quads tight.
Injuries/aches :  none

3-sets-progress template
Workout #13 ( Week #5 )

ROMANIAN DEADLIFT:
10@95kg ( +4 reps ) , 10 RM  :personal-record: , all time predicted 1RM  :personal-record:
7@95kg ( -1 rep )
6@95kg
Total = 23 reps ( +3 reps )
-Awesome. The latter sets were compromised by grip and not even grip strength, sweaty hands was the limiting factor.

BB LUNGE:
8 each leg@52,5kg ( +2,5 kg )
8 each leg@52,5kg ( +2,5 kg )
8 each leg@52,5kg ( +2,5 kg )
Total = 24 reps.
-Brutal but got my 3x8 again, awesome.

BENCH PRESS:
7@62,5kg ( +2,5 kg ) , ( -1 rep )
7@62,5kg ( +2,5 kg ) , ( -1 rep )
6@62,5kg ( +2,5 kg ) , ( -1 rep )
Total = 20 reps ( -3 reps )
-Lost 3 reps due to load increase but predicted 1RM increased, fair.

WIDE GRIP LAT PULLDOWN:
8@180lbs ( +1 rep )
8@180lbs ( +1 rep )
8@180lbs ( +1 rep )
Total = 24 reps ( +3 reps )
-Very strong. PRish level but i gotta check.

PAUSED STANDING CALVE RAISES MACHINE:
20@60kg
17@60kg
15@60kg ( -1 rep )
-Regressed 1 rep. Maybe exhausted from all the previous today's achievements.

2844
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 15, 2014, 01:00:15 pm »
Awesome!!! Besides the obvious ( dunk ) , I love the power of the squat and the huge SLRVJ progress too! Keep it up man!!!  :highfive:

2845
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 15, 2014, 12:56:00 pm »
15 February 2014

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

3-sets-progress template
Workout #12 ( Week #4 )

PUSH PRESS:
3@55kg
3@57,5kg
3@57,5kg
2@60kg
-Experimented with 4x3 instead of 3x5. 55 too light, 60 too heavy, should have done all sets at 57,5

HIGH BAR FULL SQUAT:
8@87,5kg ( +2,5 kg )
8@87,5kg ( +2,5 kg ) , ( +1 rep )
8@87,5kg ( +2,5 kg ) , ( +1 rep )
Total = 24 reps. ( +2 reps )
-Awesome, more weight, more reps, better form.
8@87,5kg is an all time 8RM  :personal-record:
Best sets ever are 6@95kg and 9@85kg which both give give ~1kg higher 1RM, but they were done in 5/3/1, this time it was 3 consecutive 8RM PR sets  :wowthatwasnutswtf:

CHINUPS:
9@BW+5kg
7@BW+5kg
6@BW+5kg
Total = 22 reps
-Same as last time. A little bit better control.

LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
10 each leg@40kg ( +5 kg )
10 each leg@40kg ( +5 kg )
10 each leg@40kg ( +5 kg )
-Very nice. Not too hard, room for more.

ABS COASTER MACHINE:
20@BW+10kg ( +2,5 kg )
20@BW+10kg ( +2,5 kg )
20@BW+10kg ( +2,5 kg )
-Very hard but got all reps. Staying at same load next time though.

2846
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: February 13, 2014, 03:46:18 pm »
Quote from: ChrisM on February 13, 2014, 02:35:02 pm
-quarter squats
(banded) 495x10, x8, x8. reversal wasn't as explosive as i'd like but the quads really fired well on these, good sign. May lower the rep range and add weight next week.

:o

To those wondering where 46'' come from  ;D

2847
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 13, 2014, 01:21:01 pm »
^That seems to be the problem, my dip was too 'shallow' so there was not enough room/time to generate force at the jump. In the old videos that Lance approved, the dip was evidently deeper.

13 February 2014

Bodyweight@session : ???
Soreness : none
Injuries/aches :  none

1,5 hours full court basketball.
Endurance : Steady, or maybe a bit better. Legs felt unrecovered. Were not sore but after playing some time they got tired and started burning. FML. Might switch 3RM to MSEM which was the plan for later anyway, so i might implement it a bit earlier.
Vert : Got the chance to do a rim jump at a good state, warmed up but not exhausted. I got my first legit 10'4'' touch ( 29'' ) after a long long time. It was off 1 step, nice!

2848
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 13, 2014, 04:43:17 am »
Quote from: LBSS on February 12, 2014, 06:49:15 pm
you people are ridiculous. did you perhaps think that knowledge of what to do to reduce the likelihood of a hangover was not, um, common? yeah, of course drinking water helps. of course NSAIDs help. but sometimes they help a lot and sometimes not. prescribing something like "drink 1000mL of water and take a couple of whatevers" is completely beside the point.

Are you on PMS or sth?  :P
Paracetamol is not NSAID and that is why i mentioned it, maybe it is not popular there. Also i never doubted you and everyone else know this stuff, just wanted to give yet another variation you might have not tried. And just a testimonial that water helps me more before sleeping. Didn't expect a nobel but neither an ironic rant.

2849
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 13, 2014, 04:28:46 am »
^True. I did a series of filming and correcting them with Lance in the past though. Technique feels good, what feels like missing is power at the pull. One problem could be my short torso / long arms combination, it sets the bar too low for starting point which limits my dip too. To have the bar at hip crease i need to be holding it snatch-wide. Maybe i will switch to snatches, not sure.

2850
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 12, 2014, 04:22:54 pm »
11 February 2014

Bodyweight@session : ~91kg
Soreness : none
Injuries/aches :  none

3-sets-progress template
Workout #11 ( Week #4 )

HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
3@50kg
1@60kg
-That's it, 4th session failing to catch 2nd rep@60kg, will move down to 55kg as top set and progress from there.

HIGH BAR FULL SQUAT:
7@20kg
5@40kg
3@60kg
2@80kg
1@90kg
3@100kg
-Got depth too this time. Very hard but legit 3RM.

STANDING OVERHEAD PRESS:
8@42,5kg ( +2,5kg ) , ( -2 reps )
6@42,5kg ( +2,5kg ) , ( -2 reps )
6@42,5kg ( +2,5kg ) , ( -2 reps )
Total = 20 reps ( -6 reps )
-Big reps drop from load increase. Wanted a bit more, sth like 8-7-7.

BICEPS Z-BAR CURL:
10@37kg ( +2,5kg )
10@37kg ( +2,5kg )
10@37kg ( +2,5kg ) , ( -2 reps )
-Great. 10@37kg is probably all time  :personal-record:

TRICEPS CABLE PUSHDOWN:
10@37,5kg ( +2,5kg )
10@37,5kg ( +2,5kg )
10@37,5kg ( +2,5kg ) , ( -2 reps )
-Great too, 10@37,5kg is also probably all time  :personal-record:

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