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Messages - vag

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2956
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 16, 2013, 11:32:47 am »
16 November 2013

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

5/3/1 beginner template
Wave 2 :: Week 1 :: Day 3

BENCH ( 5/3/1 ):
5@47,5kg
5@55kg
9@62,5kg
-Season best again. Estimated 1RM above 80kg now. Constant progress. Great.

LOW BAR FULL SQUAT ( Light day ):
5@50kg
5@60kg
5@70kg
-Tried low bar for a change. Felt very upright but upon video inspection, the high bar looks better. Will upload pics on relevant thread later.

HORIZONTAL LEG PRESS MACHINE:
12@360lbs ( +10 lbs )
12@380lbs ( +5 lbs )
12@400lbs
-Very hard but nice. Form/ROM still very tight, feeling it in my quads good.

CHINUPS:
11@BW  , second consecutive all time :personal-record: tie.
8@BW ( +1 rep )
7@BW
-FINALLY, 26 reps, all time 3-set-reps :personal-record:
Doing them weighted next time.

LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
8@30kg ( +5 kg )
8@30kg ( +5 kg )
8@30kg ( +5 kg )
-Hard but not too hard, great.

ABS COASTER MACHINE:
15@BW+7,5kg front
15@BW+7,5kg left
15@BW+7,5kg right
-Same loads with last time here as planned, those are hard, maybe i will stay at the same load next time too.

Great day!

2957
Pics, Videos, & Links / Re: beast
« on: November 14, 2013, 01:45:49 pm »
6'5'' , 306lbs, 4:65 40 lololololol

<a href="http://www.youtube.com/watch?v=j8_1n6Y4l74" target="_blank">http://www.youtube.com/watch?v=j8_1n6Y4l74</a>

2958
Pics, Videos, & Links / Re: Bobsled training and 60m times
« on: November 14, 2013, 01:42:13 pm »
Some more data to make this more interesting.

NFL 2012 draft, best 100 40m times:
http://espn.go.com/nfl/draft/combine/_/year/2012

Times go from 4:33 ( :o ) to 4:63 but it doesn't include reaction time so it would be ~4:50 to ~4:80 if we add an 'average' 0:15 reaction time.


The world record 100m split times:
http://speedendurance.com/2013/04/09/fastest-10-meter-splits/


Carl Lewis 1988 9:92 splits : 40m = 4:78 , 60m =  6:47
Usain Bolt 2009 9:58 splits : 40m = 4:64 , 60m = 6:29


In the bobsled combine, average 45m time is above 5 seconds ( best is 4:85 ) while 60m average is above 6:50 seconds ( best is 6:26 as noted alteady ) and they are with no reaction time AND a hop-start, which combined would add about 0:50 seconds as analyzed by Avishek above.

EDIT :
Duh, i was concluding that NFL are damn fast and easy faster than the bosled but it is 40 YARDS for the NFL so only ~36,5 meters.
So the average 45m for bobsled with reaction time and all is in the 5:50 area while the average 35m average for NFL is in the 4:75 area. The 100m guys do the 30-40 splits in something around 0:9 seconds so what do we have ? A FUCKING TIE!!!

I'm outta here...  :pokerface:

2959
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 13, 2013, 03:10:02 pm »
13 November 2013

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

5/3/1 beginner template
Wave 2 :: Week 1 :: Day 2

ROMANIAN DEADLIFT ( 5/3/1 ):
5@70kg
5@80kg
8@90kg
-1 rep less than last week's 9@90kg. Weak grip today did it, FML.

STANDING OVERHEAD PRESS ( 5/3/1 ):
5@30kg
5@35kg
10@40kg ,  :personal-record:
-Awesome, all time estimated 1RM PR ( ~59kg ).

UPRIGHT BB ROW:
10@42,5kg
9@42,5kg ( -1 rep )
9@42,5kg ( -1 rep )
-Those felt off. Stayed at the same load to improve form, but I failed to match last week's 3x10 PR.

BICEPS EZ BAR CURL:
12@35,5kg ( +2,5 kg )
12@35,5kg ( +2,5 kg )
11@35,5kg ( +2,5 kg ) , ( -1 rep )
-Awesome, very strong despite the load increase. All time PR levels!

TRICEPS CABLE PUSHDOWN:
12@35kg ( +2,5 kg )
10@35kg ( +2,5 kg ) , ( -2 reps )
10@35kg ( +2 reps ) , ( -2 reps )
-Same comment with biceps.

2960
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 12, 2013, 05:54:14 am »
11 November 2013

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

5/3/1 beginner template
Wave 2 :: Week 1 :: Day 1

HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@60kg
5@70kg
8@80kg
-Great! 2 weeks ago it was +3@80kg and i got only 5 reps. Good form too, not perfect but good.

BENCH PRESS ( Light day ):
5@40kg
5@47,5kg
5@55kg
-Those were somehow hard for easy. Still easy and doing them paused but last set felt a little challenging.

SEATED CHEST SUPPORTED ROW MACHINE:
10@70kg ( +5 kg )
9@70kg ( +5 kg ), ( -1 rep )
8@70kg ( +5 kg ), ( -2 reps )
-Nice.

STANDING CALVE RAISES:
WEIGHTED CRUNCHES MACHINE:
My stomach started acting up ( heatburn/acid reflux ) so i left and didn't do those.

2961
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 10, 2013, 03:13:11 pm »
Updated wave 1 results and wave 2 schedule of 5/3/1 , see bottom of this post:  5/3/1 beginner template

2962
ADARQ & LanceSTS - Q&A / Re: wide BSS questions?
« on: November 10, 2013, 08:36:42 am »
Personaly i had the greatest success doing them in the smith machine. Helps a lot both in setup and in execution.

2963
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 09, 2013, 11:20:27 am »
9 November 2013

Bodyweight@session : ~90,8kg , 200lbs, woot!
Soreness : none
Injuries/aches :  none

5/3/1 beginner template
Wave 1 :: Week 3 :: Day 3

BENCH ( 5/3/1 ):
5@52,5kg
3@60kg
7@65kg
-Season best. Approaching all time PR ( 8@67,5kg ), very happy with bench progress this year.

HIGH BAR FULL SQUAT ( Light day ):
5@50kg
5@60kg
5@70kg
-Light day is light, playing around with technique adjustments.

HORIZONTAL LEG PRESS MACHINE:
12@350lbs ( +50 lbs )
12@375lbs ( +25 lbs )
12@400lbs
-Hard but nice.

CHINUPS:
11@BW ( +1 rep ) , ties all time :personal-record:
7@BW ( -1 rep )
7@BW
-Third consecutive 3-set-reps :personal-record: tie too ( 25 ).
Again tried hard for an extra rep in all sets for a new PR but failed half-way up all 3 times.

LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
8@25kg ( +5 kg )
8@25kg ( +5 kg )
8@25kg ( +5 kg )
-Very nice.

ABS COASTER MACHINE:
15@BW+7,5kg front ( +5 kg )
15@BW+7,5kg front ( +5 kg )
15@BW+7,5kg front ( +5 kg )
-Hard, will redo at this load next time.

So the 1st wave of 5/3/1 is over, went great! I am supposed to deload next week but i won't. I am feeling fresh and i was coming off a deload week too. I have 6 more weeks before Xmas, so instead of doing a deload and 1 more wave, i will try to do 2 more waves on the row ( no deload weeks ). That will also be a planned overreaching before Xmas holidays that will be like 10 days off. If the next 3 weeks ( 2nd wave ) beats me up, i will maybe reconsider what to do with the remaining 3 weeks after it. 1st wave summary and 2nd wave plan coming soon.

2964
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: November 08, 2013, 06:33:24 am »
I guess that toddday has a case for people that get their best depth jumps out of low boxes. When box height is around the same with the bouncing height, it is more or less the same thing. I mean if you can get 20''-25'' on your consecutive jumps and the box you use for depth jumps is ~18'', then there shouldn't be much difference. But if your best depth jumps come from boxes in the 30'' area ( :o ) , then it would be rather hard to match those with consecutive jumps. Unless you can also get 30'' on consecutive jumps too. Even then, the whole absorb-the-landing-fast-and-jump sequence gets harder when droping from higher, so the focus raptor mentions above becomes more important. That is illustrated by the typical volume recommendations too. When using low boxes, volumes are high like in the consecutive jumps. When the box heights go up, the ground contacts are limited.

If this paragraph overdosed you with broscience, read this to get even: http://www.higher-faster-sports.com/shockmethods.html

2965
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 07, 2013, 02:17:20 pm »
7 November 2013

Bodyweight@session : ~90kg
Soreness : quads 'tight' feeling.
Injuries/aches :  none

5/3/1 beginner template
Wave 1 :: Week 3 :: Day 2

ROMANIAN DEADLIFT ( 5/3/1 ):
5@70kg
3@80kg
9@90kg
-Awesome!
The 100kg i used as 1RM for the calculations was clearly an underestimation so today instead of 67,5-77,5-85 i decided to do 70-80-90.
Judging from the results ( 9 reps on the 1+ day ) it was a correct decision.

STANDING OVERHEAD PRESS ( 5/3/1 ):
5@32,5kg
3@37,5kg
7@42,5kg ,  :personal-record:
-Awesome too!
Best set ever was 8@42,5 but that included half-push-pressing a few reps. Today's top set was 100% strict so i declare it an all time  OHP :personal-record:.

UPRIGHT BB ROW:
10@42,5kg
10@42,5kg ( +1 rep )
10@42,5kg ( +2 reps )
-Got all reps but last 2 reps of all sets were very hard.
10@42,5 ties last week's  all time :personal-record: for 1 set.
Also 3x10@42,5kg is 3-sets-total-reps :personal-record:, previous was last week's 10-9-8 at the same load.

BICEPS EZ BAR CURL:
12@32kg
12@32kg
12@32kg ( +1 rep )
-Nice.

TRICEPS CABLE PUSHDOWN:
12@32,5kg
12@32,5kg
12@32,5kg ( +2 reps )
-Nice.

2966
News, Announcements, & Suggestions / Re: recent downtime - server broke and had to wait for host to fix
« on: November 07, 2013, 11:22:28 am »
Here too. The ping times from the various testing sites are ok now too. Thanks for fixing it! :highfive:

2967
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: November 06, 2013, 02:38:51 pm »
<a href="http://www.youtube.com/watch?v=6pNf2CVaxYw" target="_blank">http://www.youtube.com/watch?v=6pNf2CVaxYw</a>

Worth to take a look at the comments, lol!


2968
News, Announcements, & Suggestions / Re: recent downtime - server broke and had to wait for host to fix
« on: November 06, 2013, 03:38:20 am »
Is the site ultra-slow for anyone else than me?
It is not a random login behavior, for me it has been on a steady ultra-slow state as of yesterday ( 5 November ).

2969
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: November 05, 2013, 03:16:02 pm »
Genuinely... yes, because of the comment that accompanied the post. No big deal though, i just supposed you didn't pay much attention to the video, just watched it , went  :o and posted it. Let's not spam the thread anymore.

2970
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 05, 2013, 02:45:47 pm »
5 November 2013

Bodyweight@session : ~90kg
Soreness : quads, leg press worked!
Injuries/aches :  none

5/3/1 beginner template
Wave 1 :: Week 3 :: Day 1

HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@67,5kg
3@77,5kg
4@85kg
-Great, 4 good form reps.
4@85kg gives an estimated 1RM of ~93kg. I started 5:3:1 with an estimated 1RM of ~87kg (8@70kg ).

BENCH PRESS ( Light day ):
5@37,5kg
5@45kg
5@52,5kg
-This is so easy it feels useless. Doing them paused. Will stick with them just to do the program as prescribed.

SEATED CHEST SUPPORTED ROW MACHINE:
10@65kg
10@65kg
10@65kg ( +2 reps )
-Nice.

STANDING CALVE RAISES:
15@60kg ( +5 kg )
15@60kg ( +5 kg )
15@60kg ( +5 kg )
-Full pause at top and bottom of ROM.
Those felt very strong despite the load increase.

WEIGHTED CRUNCHES MACHINE:
15@40,5kg ( +5,5 kg )
15@40,5kg ( +5,5 kg )
15@40,5kg ( +5,5 kg )
-Those felt very strong despite the load increase too.

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