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Messages - vag

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3136
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 10, 2013, 02:41:12 pm »
10 April 2013

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

Finally got my lazy ass motivated to do a home workout.

PUSHUPS:
4x15@BW

DB BENT OVER ROWS:
4x10@20kg

ARNOLD DB PRESSES:
4x10@10kg each hand

DB CONCENTRATION CURLS:
4x10@10kg

DB TRICEPS EXTENSIONS:
4x10@10kg

Lower body foam roll and stretch.

3137
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 09, 2013, 02:52:14 pm »
9 April 2013

Bodyweight@session : ~193
Soreness : none
Injuries/aches :  :ninja:

-15 mins jogging + dynamic warmup.

-Tempo runs:
5x80m
3 minutes rest
5x80m
~60-70% instead of 50-60. Run ~15 seconds / walk ~45 seconds
Felt good to push more today. Better breaths too and lower HR despite the faster pace.
Still not feeling like pushing 100%. Quad does not bug at all but the fear of restraining is still there.
It's all fine, i like this slow but steady progress.

-Foam roll.
-Stretch.

3138
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 08, 2013, 03:56:49 pm »
-Was raining yesterday and today so couldn't go run.
-Failed to do bw/db stuff at home, expected it though, i always have problem motivating me for home workout.
-Did foam roll and stretch a lot both days though.

3139
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 07, 2013, 12:45:48 pm »
6 April 2013

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

-15 mins jogging + dynamic warmup.

-Tempo runs:
5x80m
3 minutes rest
5x80m
3 minutes rest
5x80m
It was ~50-60%, run ~20 seconds / rest ~40 seconds

-Foam roll.
-Stretch.

3140
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 06, 2013, 04:30:12 am »
Body measurements :

Bodyweight (dry, in the morning ) : ~192 lbs
Waist : 90cm ( ~35.4'' )

Online bodyfat estimation : 17.1%
BI scale bodyfat estimation : 16.7%

Last measurements, ~2 months ago:

Quote from: vag on February 10, 2013, 09:44:11 am
Did body measurements yesterday and today, same results.

Bodyweight (dry, in the morning ) : ~192 lbs
Waist : 90.5cm ( ~35.6'' )

Online bodyfat estimation : 17.5%
BI scale bodyfat estimation : 16.9%

Same bw but leaner, nice!
I've been eating around maintenance lately. Will carry on like that for the next week too, see what happens, then eventually start that cut.

3141
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 05, 2013, 02:47:49 pm »
5 April 2013

Did 2 sessions of foam rolling and stretching , 20-30 minutes each.

Foam rolling for reduced local discomfort is SO much better than just slow rolling back and forth. Painful as hell but it's worth it, legs feel great afterwards.

3142
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 05, 2013, 09:37:58 am »
Quote from: LBSS on April 05, 2013, 09:24:33 am
Quote from: entropy on April 05, 2013, 04:30:28 am

Thanks T0dday, LBBS and raptor.


you calling me lbbs...freudian slip?


He was just thanking LowBarBackSquats for the athletic performance improvement they have offered him.  :trollface:

3143
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 04, 2013, 02:45:31 pm »
4 April 2013

Legs stressed from sprinting after a long time. Some quad soreness and very tight hip flexors.

Foam rolled and stretched for 45 minutes.

3144
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 04, 2013, 04:50:57 am »
^^^
I don't know guys. Ok, RFD is very important, quad/hip dominance too but i feel there is something more weird/uncommon here.
It is not just a 2*BW squat in the equation. LBSS is almost 6', healthy, fit, lean, practicing a competitive sport, doing his plyos and jumps ordinary...
RFD or quad/hip dominance should be the reason why his SVJ is, say, 32'' and not 37''.
25'' just doesn't make sense!

3145
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 03, 2013, 02:05:31 pm »
3 April 2013

Bodyweight@session : ~194
Soreness : none
Injuries/aches :  :ninja:

-15 mins jogging + dynamic warmup.

-Tempo runs:
5x80m
3 minutes rest
5x80m
It was ~50-60%, run ~20 seconds / rest ~40 seconds

-9'10'' rim jumps ( yes, rim jumps after 6 months or so  :wowthatwasnutswtf: ):
3xSVJs : 25-26-26
3xdropsteps : 27-28-27

-Foam rolling.
-Stretching.

Tempo runs were great. Easy, bouncy, fluid. Jumps were off the schedule, just wanted to know where i am after so long. SVJs were great , good height and no quad stress. Dropsteps were submax, didn't want to risk restraining my quad. I will phase jumps off again now for a while, will be doing 3 sets of tempo runs plus 10-15 minutes cooldown jogging.

3146
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 02, 2013, 03:22:22 pm »
Gym expired today. I consider taking a break for a while. Forthcoming schedule is still too busy to stay consistent, while i need/want to get back in shape and ease back to jumping.
I will take a couple of weeks attempting to : start a cut, do park stuff ( sprints/bball ) and do whatever i can at home ( pushups, pullups, bw/db stuff ) and see how it goes, then reevaluate.

3147
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: April 02, 2013, 01:37:31 pm »
<a href="http://www.youtube.com/watch?v=sNnLAG3KwjM" target="_blank">http://www.youtube.com/watch?v=sNnLAG3KwjM</a>

3148
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 02, 2013, 04:51:47 am »
Quote from: LBSS on April 01, 2013, 10:34:32 pm

- squat 335 x 1; 360 x 1 PR; 290 x 4,4
well, how about that. i didn't feel great, not sure why i decided to go for it. but a buddy confirmed that depth was well below parallel. it was a touch slow but never got stuck. cool.


:highfive:  :headbang:  :ibsquatting:



Quote from: LBSS on April 01, 2013, 10:34:32 pm

WEIGHT: 177

- SVJ x 3,3,3
trying to chunk it up a little more. these were bad, ~25 but felt more unexplosive than usual.

- squat 335 x 1; 360 x 1 PR; 290 x 4,4


:raging:

does-not-compute!!!

3149
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: March 28, 2013, 05:22:27 pm »
Almost 35 years old Kobe going off lately:

<a href="http://www.youtube.com/watch?v=aqEhnk4DOy0" target="_blank">http://www.youtube.com/watch?v=aqEhnk4DOy0</a>

<a href="http://www.youtube.com/watch?v=mCXQfgS9EFg" target="_blank">http://www.youtube.com/watch?v=mCXQfgS9EFg</a>

<a href="http://www.youtube.com/watch?v=iN7S5nonRFU" target="_blank">http://www.youtube.com/watch?v=iN7S5nonRFU</a>



3150
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 28, 2013, 05:09:59 am »
JackW used to post in here frequently. he knows his shit very well. You bought the programm, contact him about what loads you should lift. I HIGHLY doubt that he would have you squatting 3x5x135 when your max is mid 300s.

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