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Messages - vag

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2866
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 01, 2014, 12:36:15 pm »
1 February 2014

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

3-sets-progress template
Workout #6 ( Week #2 )

PUSH PRESS:
5@52,5kg ( +2,5 kg )
5@52,5kg ( +2,5 kg )
5@52,5kg ( +2,5 kg )
-Very hard but got the same reps despite the load increase, nice.

HIGH BAR FULL SQUAT:
8@82,5kg ( +2,5 kg )
8@82,5kg ( +2,5 kg )
8@82,5kg ( +2,5 kg )
Total = 24 reps.
-Same comment with push-press.

CHINUPS:
8@BW+5kg ( +5 kg ) , ( -2 reps )
7@BW+5kg ( +5 kg ) , ( -1 reps )
6@BW+5kg ( +5 kg ) , ( -1 reps )
Total = 21 reps ( -4 reps )
-Expected drop from switching to weighted chins.

LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
10 each leg@30kg ( +5 kg )
10 each leg@30kg ( +5 kg )
10 each leg@30kg ( +5 kg )
-Nice.

WEIGHTED CRUNCHES MACHINE:
20@95lbs ( +5 lbs )
20@95lbs ( +5 lbs )
20@95lbs ( +5 lbs )
-Nice.

2867
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 31, 2014, 05:43:53 am »
I guess you don't really want the salt but the electrolyres/minerals? How about those 'light' electrolyte drinks, e.g powerade zero? Value is an issue here, bottles are relatively expensive. I use gatorade powder, comes in much much cheaper that way. Second option, electrolyte capsules.

2868
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 30, 2014, 01:25:46 pm »
30 January 2014

Bodyweight@session : ???
Soreness : just a little bit glutes and hamstrings.
Injuries/aches :  none

1,5 hours full court basketball.
Endurance & vert : both felt a little bit improved again.
Definitely had better breaths. Vert felt improved too, got a couple of blocks and good rebound jumps. No rim jumps this time.
Gotta fit a ME jumps session in my schedule, must see where i am.

2869
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 29, 2014, 03:43:47 pm »
29 January 2014

Bodyweight@session : ~90kg
Soreness : none, 1st workout since restarting with zero doms
Injuries/aches :  none

3-sets-progress template
Workout #5 ( Week #2 )

ROMANIAN DEADLIFT:
10@85kg ( +2 reps )
8@85kg ( +1 reps )
8@85kg ( +2 reps )
Total = 26 reps ( +5 reps )
-Great.

STANDING OVERHEAD PRESS:
9@40kg ( +1 rep )
7@40kg
6@40kg
Total = 22 reps ( +1 rep )
-Too small progress, not happy.

BB LUNGE:
8 each leg@42,5kg ( +2,5 kg )
8 each leg@42,5kg ( +2,5 kg )
8 each leg@42,5kg ( +2,5 kg )
Total = 24 reps.
-Challenging but not hard. Limit is going out of breath at last reps, not legs strength.

BICEPS Z-BAR CURL:
10@32kg
10@32kg
10@32kg ( +2 reps )
Total = 30 reps ( +2 reps )
-Strong this time, got my 3x10 easy.

TRICEPS CABLE PUSHDOWN:
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
Total = 30 reps.
-Nice, got that easy again despite the increase.

2870
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 28, 2014, 03:02:43 pm »
28 January 2014

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

PLYOS SESSION

BILATERAL LINE HOPS:
4x40 hops
-I get about 40 hops per 10 seconds so stopped timing sets of 10 seconds and did sets of 40 hops instead.

DUMBBELL SWINGS:
4x10@10kg
-Very nice, felt it 100% hips/glutes driven.

DUMBBELL JUMP SQUATS:
3x5@10kg each hand
-Reset at each rep, not rhythmic. Felt smooth but low.

SVJs;
3x3
-Felt good. Steady at around 25'', one or two 25,5''. Last week i was at 24'' max so nice.

2871
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 28, 2014, 05:43:47 am »
Yup, no objection to that. I had that happen to me actually, more than 1 time: I always was hop jumper, but i tend to become more 1-2 in periods that i emphasize more on jumping. It never happens deliberately, my body starts favouring that plant automatically. I don't even know what plant i am using, i can only observe it on vid later. Anyway, fuck my n=1. My previous post was not aggresive, what i wanted to emphasize was what i quoted from that kellyb article, which is what i believe about jumping form in general. Of course yes to improving speed/smoothness/efficiency, big no to getting stuck to stereotypes and becoming a form robot.

2872
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 28, 2014, 04:54:42 am »
Or, maybe you don't need to be a 1-2 jumper just because VC ( or 9 out of 10 awesome dunkers ) is, but become the best jumper you can be, even if that is a hop-jumper.

Quote
You might experiment a bit with each style to see which one you favor, just don't get in the habit of overanalyzing your steps to the point you turn into a robot. As you become more advanced and work on your approach you will likely naturally gravitate toward a step-close style of approach, but plenty of people have succeeded with either style and when put to the test neither style has proven superior. If you make a point to come in faster and smoother your body will inherently use the style most favorable for your unique physiological characteristics.

2873
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 28, 2014, 04:45:50 am »
27 January 2014

Bodyweight@session : ~90kg
Soreness : hamstrings, VMOs and glutes, volume squatting got me back to doms city when i thought it was over.
Injuries/aches :  none

3-sets-progress template
Workout #4 ( Week #2 )

HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
3@50kg
1@60kg
-Same with last time. Improved form/smoothness/speed but failed 2nd 60kg catch again.

HIGH BAR FULL SQUAT:
7@20kg
5@40kg
3@60kg
1@90kg
3@97,5kg ( +2,5kg )
-Nice. Heaviest set for reps since injury. Better form than last week's 3x95 too.
Afrer re-reading that kellyb article about warming up, i did that unrack-and-hold-supramax-before-the-top-set thing. Feels like it works.
I did mess the warmup earlier though jumping from 60 to 90. Thought 80 to 97,5 was too much, but then 60 to 90 is too, should have done 85.

BENCH PRESS:
7@60kg ( +2 reps )
6@60kg ( +1 rep )
6@60kg ( +1 rep )
Total = 19 reps ( +4 reps )
-Good improvement but still too weak.

WIDE GRIP LAT PULLDOWN:
8@160lbs ( +10 lbs )
8@160lbs ( +10 lbs )
8@160lbs ( +10 lbs )
Total = 24 reps.
-Great. Back responds so much better than chest. Always was like that though, deal with it.

PAUSED STANDING CALVE RAISES MACHINE:
20@55kg
17@55kg ( +2 reps )
16@55kg ( +1 rep )
-I am starting to believe it is the TUT that burns me out and not the load. First 15 are easy, then ( about 1 minute in ) it becomes too hard.
Will up the weight although i didn't reach the planned 3x20 and see what happens.

ABS COASTER MACHINE:
20@BW+5kg ( +5 kg )
20@BW+5kg ( +5 kg )
20@BW+5kg ( +5 kg )
-Nice.

2874
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 27, 2014, 12:57:14 pm »
Some related stuff about those last couple inches and how much above you need to be : http://www.higher-faster-sports.com/lastlittlebit.html

I am sure i have posted it again and you have read it too back then but oh, well!  ;D

2875
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 27, 2014, 11:18:48 am »
Quote from: Raptor on January 27, 2014, 09:55:51 am
You only really need to get your thumb over the rim to "dunk" it, and obviously synchronize the jump with the lob perfectly.

Agree.
But you need to get the whole palm above rim to dunk it instead of "dunking" it. You can get some "dunks" in being at a 10'5'' 10'6'' touch. It would be either a perfect lob that you slapped in, or being able to palm the ball really good and at the edge of your fingers and sync everything perfectly to break the wrist at the tiny time window that the ball is above the rim. But to dunk-dunk, you must be able to get at least 8'' above the rim. I used to lose most of the dunks when i was jumping 8'' above rim actually,  i would land like 1 out of 10. I needed to be at 9''-10'' above to make almost every attempt.
Just 2c from my n=1.

2876
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: January 27, 2014, 05:00:13 am »
Quote from: scoobychau on January 16, 2014, 11:07:17 pm
Thanks acole14 and entropy for the constructive feed back.  Thanks for the ebook link also.
I agree with what you guys suggested 100%.

I will definitely modified the program to something similar to what Acole14 suggested and see how things go from there. 

Good job implementing that advice scooby!

:uhhhfacepalm:

2877
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 25, 2014, 10:55:25 am »
25 January 2014

Bodyweight@session : ~91kg, oops!
Soreness : just a tiny bit sore hamstrings, finally i am adapting.
Injuries/aches :  none

3-sets-progress template
Workout #3 ( Week #1 )

PUSH PRESS:
5@50kg
5@50kg
5@50kg
-I really really like those.

HIGH BAR FULL SQUAT:
8@80kg
8@80kg
8@80kg
Total = 24 reps.
-Very nice. First volume session after 5/3/1, i was peaking at 3x8@70kg before.

CHINUPS:
10@BW
8@BW
7@BW
Total = 25 reps, ties BW 3-sets-total  :personal-record:
-Moving back to weighted ones next time.

LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
10 each leg@25kg ( +2 reps per leg )
10 each leg@25kg ( +2 reps per leg )
10 each leg@25kg ( +2 reps per leg )

WEIGHTED CRUNCHES MACHINE:
20@90lbs ( +10 lbs )
20@90lbs ( +10 lbs )
20@90lbs ( +10 lbs )

Good day, felt very strong. Possibly because that noob whole body soreness finally retreated.

2878
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 25, 2014, 05:40:29 am »
My part of the argument was about the fasted-run myth, it seemed to me that entropy didn't buy that it is a myth so i came back to illustrate and bump your argument.
Edit: I am not saying fasted cardio is worse, I am saying it is the same. Fasted run will still have the results you wanted because you burned the kcals and that's all to it.

But also, indeed I thought that running (or doing anything besides resting and eating ) totaly depleted is bad. Isn't it? I had something like this in mind:
http://en.wikipedia.org/wiki/Hitting_the_wall
Quote
Effects
Such fatigue can become seriously debilitating; in cycling, exhaustion can reach the point where the cyclist is unable to stand without the support provided by the bicycle. Symptoms of depletion include general weakness, fatigue, and manifestations of hypoglycemia, such as dizziness and even hallucinations. This condition will not be relieved by brief periods of rest.
The rising levels of serotonin are caused by increased delivery of tryptophan to the brain. What’s interesting, Davis says, is that the increase in free tryptophan in the blood is very much related to the increase in free fatty acids in the blood. “While many people believe that the increase in free fatty acids is very important to delaying fatigue in the muscle,” says Davis, “we think it has a negative effect in terms of central fatigue.”

2879
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 24, 2014, 01:35:48 pm »
I get the logic, but that mechanism that shifts the percentages of fat vs glycogen ( for the same activity/HR zone ) while being fasted or not is not yet explained, so i still consider it voodoo and unacceptable. I do understand it, the body senses that glycogen storages are running low, so it changes the fuel source. It sounds logical, but that doesn't mean it is valid. I can agree that it makes a lot more sense if you are totaly glycogen depleted, but at that point you should not be running :D

Edit/PS : I have not read too much about that stuff, so i am also waiting for toddday to confirm i am right... duh, i meant to say to enlihten us!  :trollface:

2880
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 24, 2014, 11:58:41 am »
Toddday's point, about the run fasted thing:
case A: fast ( or sleep ), run and burn Y kcals, eat X kcals.
case B: fast ( or sleep ), eat X kcals, run and burn Y kcals.
The energy balance is [X]-[Y]-[BMR expenditure] in both cases, eating before or after does not change what you burn in an exercise.

Now obviously if you don't eat at all, the energy balance wil be 0-[Y]-[BMR expenditure], but then we are not discussing the fasted cardio myth anymore. The myth is about some magic voodoo stuff going on that burns more fat when you run fasted than when eaten.

Double captain obvious note, word!

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