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Messages - vag

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3211
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 25, 2013, 06:45:24 am »
back!  :wowthatwasnutswtf:

Everything went great, was an amazing week.
Training-wise,  the 'injured' quad was able to handle 5 hours / 30-50 kilometers of intense skiing daily with no bugging at all. Actually i had problems with my right healthy leg, all this time of left leg strengthening and no squatting left it kinda untrained. It got much more sore after the first days on the slopes and it was getting tired/burned easier than the left throughout all week. But that is good news, because it means left is fully healed now.

Back to gym today, sticking to my previous plans. Starting GPP-style squatting 2*week, diet will be maintenance for 1-2 weeks to see where i am. It seems i lost 1-2kg this week although my daily consumption was over 4000kcals. :o

3212
Strength, Power, Reactivity, & Speed Discussion / Re: HB vs LB and carryover - lbss self-centered thread
« on: February 15, 2013, 02:37:32 pm »
Quote from: LBSS on February 15, 2013, 02:28:06 pm
the last bit reminds me of adarq's pin squats from a couple of years ago.

Also that dude that did high bar halfs and quarters with 350+lbs when his full squat was 250 or less, it sure worked good for him too!  ;D

3213
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 15, 2013, 01:00:46 pm »
FUN TIME!

My diet/weight, from 1st November 2012, day by day!!!  :wowthatwasnutswtf:



Upper graph : calories consumed, yellow line = no workout day, green line = workout day.
Lower graph : blue line u bodyweight, red line = diet plan ( loss 1lb/week , maintenance , bulk 1lb/week ).
No data period = Christmas.
Low bw spikes = Saturday morning workouts.


Edit:
MORE FUN!!!

The 3-set progress overview for the same time span with above, November 2012 to today.  :almostascoolasnyancat:

Each graph presents :
Load used ( middle line )
Estimated 1RM ( top line )
1RM/BW percentage ( bottom line )

BENCH PRESS:



SEATED ROWS:



OHP:



CHINUPS:


:goodjobbro:  :lololol:

3214
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 14, 2013, 03:13:48 pm »
14 February 2013

Bodyweight@session : ~195,5
Soreness : none
Injuries/aches :  :ninja:

Lance's 3-set-progress template - workout #35

LEG EXTENSIONS:
15@50lbs
15@50lbs
15@50lbs
-Tempo was 3:2:3

INCLINE BENCH PRESS:
10@110 lbs DBs ( -11,5 lbs ) , ( +2 reps )
8@110 lbs DBs ( -11,5 lbs )
8@110 lbs DBs ( -11,5 lbs )
Total : 24 reps ( +2 reps )
-Fuck dumbbells , setting up with 25+kg is too much uncomfortable and dangerous, switched to barbell.

DEAD HANG CHINUPS:
9@BW+11 lbs ( +1 rep ) ,  :personal-record:
7@BW+11 lbs ( same )
6@BW+11 lbs ( same )
Total = 22 reps ( +1 rep )
-Finally , a  :personal-record:, double acutally:
Estimated 1RM  :personal-record: ( 266,5lbs, previous was 262,3 )
Estimated 1RM/BW  :personal-record: ( 1,36*BW, previous was 1,33*BW )

That's it , I'm off to 1 week of skiing on Saturday.
Didn't want to risk a last minute injury so skipped treadmill, RDLs, OHPs, upright rows, anything that involves the slightest risk of any body part strain.
Haven't had the slightest quad bugging for over 1 month now, hopefully all will go well and all that BW ISO stuff on the slopes will help strengthening too!

:lololol:

3215
Basketball / Re: hedo turkoglu tested positive for steriods
« on: February 14, 2013, 09:01:38 am »
Granted there is a thread in this forum where you argue against Ginobili's and Duncan's class, i will not even get into Hedo.
I will take your good advice and  :gtfo:

adios

3216
Basketball / Re: hedo turkoglu tested positive for steriods
« on: February 14, 2013, 05:56:37 am »
Quote from: Raptor on February 14, 2013, 03:18:01 am
It was to be expected. He's one of the most powerful, athletic and low bodyfat athletes in the NBA. He was bound to be caught.

Yeah man , fuck Turkoglu, he is such a fail!

So he has double digits scoring since 2004, he had 19ppg/6rpg/6apg in 82 games in 2008, he is on a 60M contract earning 12M a year, so what? WHAT??? He is weak, unathletic and fat, raptor said it.

Also, those, among with many many others you may find in youtube,  are obviously 3D animation clips:

<a href="http://www.youtube.com/watch?v=1dehAE0vWng" target="_blank">http://www.youtube.com/watch?v=1dehAE0vWng</a>

<a href="http://www.youtube.com/watch?v=Abmqfhp73s4" target="_blank">http://www.youtube.com/watch?v=Abmqfhp73s4</a>


3217
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 11, 2013, 03:15:29 pm »
11 February 2013

Bodyweight@session : ~195
Soreness : none
Injuries/aches :  :ninja:

Lance's 3-set-progress template - workout #34

STATIONARY BIKE:
20mins@steady pace ( 80rpm/100W resistance )

LEG EXTENSIONS:
15@50lbs
15@50lbs
15@50lbs
-Tempo was 2:2:2.

LEG CURLS:
15@50lbs
15@50lbs
15@50lbs
-Tempo was 2:2:2.

BENCH PRESS:
8@148,5 lbs ( same )
6@148,5 lbs ( same )
6@148,5 lbs ( same )
Total : 20 reps ( same )
-8@148,5lbs ties last week's all time :personal-record:
Weight felt lighter than last week but something felt off in the movement. Didn't push too much.

SEATED CHEST SUPPORTED MACHINE ROWS:
10@154 lbs ( same )
10@154 lbs ( same )
10@154 lbs (  same )
Total : 30 reps ( same )
-3x10@154 ties last week's all time 3 sets reps  :personal-record:
Didn't want to push here too.

As i will be skiing next week i don't want to risk any kind of injury so played it safe in everything. That is the whole week's plan.


3218
Pics, Videos, & Links / Re: Some dunks from a 5'10 guy
« on: February 11, 2013, 05:01:33 am »
Yeah , his 43'' RVJ claim looks legit, highflyer!!! Looking forward to his journal, his strength is rather low so he has even greater jumping potential!

3219
Progress Journals & Experimental Routines / Re: Age vs Vertical
« 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%

Edit :
This is where i started after xmas holidays:

Quote from: vag on January 04, 2013, 04:21:30 am
Weight in the morning : 85kg ( 187lbs )
Waist : ~89cm ( ~35'' )

Bodyfat scale estimation : 16%
Bodyfat online estimation : 16,8%

So LBM went from ~156,3 to ~159 ( +2,7 ) while fat went from ~30,7 to ~33 ( +2,3 ).

5 lbs of weight gain , 54% LBM, 46% fat.

Not so good but i expected it considering starting point was ~16.4% and i was bulking on non-workout days too. I was afraid it would be worse.

3220
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 09, 2013, 12:40:54 pm »
^Sounds great. The plan is to restart squatting in March, initially i will treat them GPP-style. I will start light aiming for 3x8 and advancing after 3x10 , back squats only. Then switch my orientation to intensity ( aim for 3x5 and advance above 20 reps ) and alternate workouts between back and front squats.

9 February 2013

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

Lance's 3-set-progress template - workout #33

TREADMILL:
20mins, doing 2 minutes intervals between fast wakling ( 6-6.5 kmh) and jogging ( 8 kmh )
Pain or discomfort : none
Very happy with that. 8kmh might sound too slow but it's a big advance for me as 7,5kmh was already challenging.
Endurance improving too, the previous sessions ( which were slower ) left me much more fatigued.

LEG PRESS:
15@220 lbs ( +20 lbs )
15@265 lbs ( +65 lbs )
15@300 lbs ( +100 lbs )
'Normal' controlled reps, tempo like 2:1:2
Pain or discomfort : none
300 lbs were not even challenging , felt like moderate resistance recovery work. :wowthatwasnutswtf:

STANDING OHP:
8@93,5 lbs ( +1 rep ) , ties  :personal-record: but with a little cheat  :ninja:
7@93,5 lbs ( same )
7@93,5 lbs ( +1 rep )
Total : 22 reps ( +2 reps )
-Tied my PR but cheated, push-pressed the 8th rep. Was a slight push, but i wouldn't get it up if i didn't.

DEAD HANG CHINUPS:
8@BW+11 lbs ( same )
7@BW+11 lbs ( same )
6@BW+11 lbs ( -1 rep )
Total = 21 reps ( -1 rep )
-Fuck , regressed. Could have grinded a 9th rep at 1st set which would be a PR too, i regret i didn't.

Healthy quad is healthy, i was so happy i was smiling like a jerk after the 15*300lbs leg presses.

3221
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 08, 2013, 06:51:42 am »
Quote from: LanceSTS on February 07, 2013, 11:14:57 pm

 Damn good progress Vag!  When you increase the weight, the previous reps no longer matter though, so the first day with the increased load is a PR, regardless of reps.  I dont know if you knew that already or not, keeping the previous REP pr when adding weight will turn impossible soon though.

Thanks Lance.
Yes, when i up the weight i don't expect to match the previous reps, i expect the estimated 1RM to be about the same. After a few months doing this , i can now tell that it never happens:  The increased load causes a slight decrease in estimated 1RM and usuallly the 2nd or 3d workout with the new heavy load surpasses the previous estimated 1RM PR. But yeah , i am at my all time limit strength PRs in everything now so progress is expected to slow down, hope it doesn't stall.
I have some VERY nice graphs on my PC, showing how load,1RM and 1RM/BW went in each lift, you will love them. They illustrate perfectly how this method works. I was planning to post them at the end of next week.

3222
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: February 07, 2013, 05:58:30 am »
275 lbs flying off one foot??? RESPECT!!!  :headbang:

3223
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 06, 2013, 03:09:24 pm »
Quote from: LBSS on February 06, 2013, 09:57:12 am
what is entropy cut? just cutting using his methodology? or different methodology but his level of discipline?

I meant long/disciplined/steady/successful.
The methodology i like to follow is too simple: High protein/low carbs/500kcal deficit.

6 February 2013

Bodyweight@session : ~195,75
Soreness : none
Injuries/aches :  :ninja:

Lance's 3-set-progress template - workout #32

TREADMILL:
20mins, 2 mins intervals of walking@6kmh/jogging@7kmh

ROMANIAN DEADLIFTS:
Cancelled, was too bored for them

LEG EXTENSIONS:
15@45lbs
15@45lbs
15@45lbs
-Tempo was 2:2:2.

LEG CURLS:
15@50lbs
15@50lbs
15@50lbs
-Tempo was 2:2:2.

UPRIGHT ROWS:
8@93,5 lbs ( +5,5 lbs ) , ( -1 rep )
7@93,5 lbs ( +5,5 lbs ) , ( -1 rep )
7@93,5 lbs ( +5,5 lbs ) , ( -1 rep )
Total : 22 reps  ( -3 reps )
-Nice.

DUMBBELL INCLINE BENCH PRESS:
8@61,5 lbs DBs ( +17,5 lbs total ) , ( -1 rep )
8@61,5 lbs DBs ( +17,5 lbs total )
8@61,5 lbs DBs ( +17,5 lbs total )
Total : 24 reps ( -1 rep )
-IDIOT! I thought i did 26 kg DBs last time so i upped to 28kg. Went good but setting up was too hard.  :uhhhfacepalm:

Quad stretching:
3 sessions throughout the day, session = 4 sets of 30 seconds hold each leg.

3224
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 06, 2013, 09:27:27 am »
Gentlemen...

9 months and 9 days after my initial injury, i announce my quad healed!!!

:motherofgod:

Not at 100% yet, but very close. I am pain-free for ~1 month. I've been pushing it more and more lately, nothing makes it hurt: Full pistol squats, explosive weighted SL box squats, SVJs , even a few submax SLRVJs. I don't feel like maxing out squats or doing ME RVJs though, i fear it will tear. Did not intend to do those anyway.

It's been a long journey to heal , i stand by my point of acting as stupid and immature and dangerous as i could with it. Lesson learned though.

Next steps :

1) 10 more days of rehab+bulk.
2) 1 week of skiing.
3) Get back on the squatting train + start an entropy-cut from high 190s to low 180s ( start : 25 February ).
4) Start adding low impact plyos & sprints ( estimated start : mid March ).
5) Bring back o-lifts ( estimated start : mid April ).
6) Start jumping again ( estimated start : mid May ).

:lololol:

3225
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: February 05, 2013, 06:35:12 pm »
He is also at ~10% bodyfat while you are at 18-20%? Not that the fat makes THAT much of a difference at calves but it is a factor.
My calves are currently 40cm ( 15,75'' ) and i haven't worked them out for ~6 month.
Also i have girly bone structure , circumference above ankles is 22cm ( 8,5'' )  :uhhhfacepalm: I am sure the fact i am mid ~195/17% adds up to them.
KF's calves is all cow! Calf-zilla!

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