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Messages - vag

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3241

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: January 26, 2013, 10:24:33 am »

26 January 2013

Bodyweight@session : ~190
Soreness : glutes DOMS, must have been the side stepups.
Injuries/aches :

Lance's 3-set-progress template - workout #27

STATIONARY BIKE:
20mins@120W ( +10% resistance )
Pain or discomfort : none

LEG EXTENSIONS:
15@40 lbs each leg ( +5 reps )
15@40 lbs each leg ( +5 reps )
15@40 lbs each leg ( +5 reps )
Tempo 3:3:3
Pain or discomfort : none

~~LEG PRESS MACHINE:~~
Cancelled. See comments at end.

STANDING OHP:
7@93,5 lbs ( +5,5lbs ) , ( -3 reps )
6@93,5 lbs ( +5,5lbs ) , ( -2 reps )
5@93,5 lbs ( +5,5lbs ) , ( -2 reps )
Total : 18 reps ( -7 reps )
-Increased load caused massive reps decrease, i hoped to go a bit better.

DEAD HANG CHINUPS:
8@BW+11 lbs ( +11lbs ) , ( -2 reps )
7@BW+11 lbs ( +11lbs ) , ( -1 rep )
6@BW+11 lbs ( +11lbs ) , ( -1 res )
Total = 21 reps ( -4 reps )
-Increased load caused normal reps decrease here.

-So quad has been steady healing. Stopping analytic logging as it's on a steady state: Feeling stiff the day after training , overcompensating and getting healthier than before the next.
I will probably advance phase next week: replace bike with treadmill and replace partial leg press with half squats. Since i can do 3x20@3:3:3 bodyweight, i might keep progressing them, start with empty bar, 3x10, 3x15, 3x20 etc.

3242

Progress Journals & Experimental Routines / Re: Kingfush

« on: January 25, 2013, 01:10:21 pm »

Quote from: Kingfish on January 25, 2013, 08:31:08 am

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 185s
145 x1 x1 x1

-------------------------------------------------------------------------------------------------

Fri 3:30pm
Jan 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 185s
145,165,185,200x1 BW 184-188lb
185 x3 x2 | 1.1.1, 1.1

I guess those squat loads are kilograms?

3243

Pics, Videos, & Links / Re: funny / horrible training videos

« on: January 24, 2013, 02:18:52 pm »

^^^
+100 on the horrible scale for dumping non-dumper plates.

3244

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: January 24, 2013, 02:14:48 pm »

24 January 2013

Bodyweight@session : ~194
Soreness : some light chest DOMS
Injuries/aches :

Quad rehab assessments:

Pain or discomfort throughout the day : none
-BW squat pain or discomfort : none
-BW lunge pain or discomfort : none
-BW box pistol squat pain or discomfort : none

Quad rehab strengthening:

SEATED HIP FLEXOR RAISES:
3x20 ( +5 reps per set )
Tempo : 3:3:3
Pain or discomfort : none, too easy and terribly boring.

SEATED KNEE EXTENSIONS ( Flex as hard as possible at pause ):
3x20 ( +5 reps per set )
Tempo : 3:3:3
Pain or discomfort : none, too easy and terribly boring.

BODYWEIGHT SQUATS ( Stop at discomfort depth or at parallel ):
3x20@parallel , ( +5 reps per set )
Tempo : 3:3:3
Pain or discomfort : none

SIDE STEP UPS:
3x20@8'' step , ( +5 reps per set )
Tempo : 3:1:3
Pain or discomfort : none

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

Going great, definitely on the right track.

3245

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: January 23, 2013, 03:02:19 pm »

23 January 2013

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

Lance's 3-set-progress template - workout #26

Quad rehab assessments:
-Pain or discomfort throughout the day : none, quad feeling VERY healthy and powerful.
-BW squat pain or discomfort : none
-BW lunge pain or discomfort : none
-BW box pistol squat pain or discomfort : none

Quad rehab strengthening:
STATIONARY BIKE:
20mins@110W ( +10% resistance )
Pain or discomfort : none

ROMANIAN DEADLIFTS:
8@187 lbs ( +11 lbs ) , ( -1 rep )
8@187 lbs ( +11 lbs ) , ( -1 rep )
8@187 lbs ( +11 lbs ) , ( -1 rep )
Total : 24 reps ( -3 reps )
-Grip was weak today. Otherwise great.

UPRIGHT ROWS:
8@88 lbs ( +2 reps )
7@88 lbs ( +1 rep )
7@88 lbs ( +1 rep )
Total : 22 reps ( +4 reps )
-Some progress. Shit is hard, harder than i would have thought.

DUMBBELL INCLINE BENCH PRESS:
9@48,5 lbs DBs ( +9 lbs total ) , ( +1 rep )
9@48,5 lbs DBs ( +9 lbs total ) , ( +1 rep )
9@48,5 lbs DBs ( +9 lbs total ) , ( +1 rep )
Total : 27 reps ( +3 reps )
-Very strong here, stronger what i would have thought.

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

3246

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: January 22, 2013, 02:18:02 pm »

22 January 2013

QUAD REAHAB:

Assessments:
-Pain or discomfort throughout the day : quad feeling stiff, too tight.
-BW squat pain or discomfort : none
-BW lunge pain or discomfort : slight tightening on concentric
-BW box pistol squat pain or discomfort : slight tightening on concentric

So slight bugging today. No big deal, I would characterize it more like a mild discomfort than a pain. I blame the leg presses, probably 225lbs was too heavy. I will switch to BW-squat poundage, which is ~0.85*BW, ~165lbs.

Strengthening:
none

Heat therapy:
2 sessions of applying heat pad for 15 mins , 1 AM / 1 PM.

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

3247

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: January 22, 2013, 04:29:11 am »

21 January 2013

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

Lance's 3-set-progress template - workout #25

QUAD REAHAB:

Assessments:
-Pain or discomfort throughout the day : none
-BW squat pain or discomfort : none
-BW lunge pain or discomfort : did not test
-BW box pistol squat pain or discomfort : did not test

Strengthening:

STATIONARY BIKE:
20mins@80rpm/level 5
Pain or discomfort : none

LEG EXTENSIONS:
10@40 lbs each leg ( +5 lbs ) , ( -10 reps )
10@40 lbs each leg ( +5 lbs ) , ( -10 reps )
10@40 lbs each leg ( +5 lbs ) , ( -10 reps )
Tempo 3:3:3
Pain or discomfort : none
Very challenging. Still no bugging, still injured leg stronger.

LEG PRESS MACHINE:
10@225 lbs ( +25 lbs ) , ( -10 reps )
10@225 lbs ( +25 lbs ) , ( -10 reps )
10@225 lbs ( +25 lbs ) , ( -10 reps )
Tempo 3:3:3 , depth = until 90 degrees knee angle.
Pain or discomfort : none
Very nice.

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

BENCH PRESS:
8@143 lbs ( +1 rep )
7@143 lbs ( +1 rep )
7@143 lbs ( +1 rep )
Total : 22 reps ( +3 reps )
-Very strong for my very weak standards.

SEATED CHEST SUPPORTED MACHINE ROWS:
8@154 lbs ( +11 lbs ) , ( -2 reps )
8@154 lbs ( +11 lbs ) , ( -1 rep )
8@154 lbs ( +11 lbs )
Total : 24 reps ( -3 reps )
-Very nice.

3248

Strength, Power, Reactivity, & Speed Discussion / Re: how to front squat

« on: January 21, 2013, 05:31:36 am »

Quote from: Raptor on January 20, 2013, 06:16:52 pm

Quote from: Cosmic J on January 20, 2013, 04:57:22 pm
Every healthy human being can achieve proper range of motion and positioning. You need to work on your mobility. www.mobilitywod.com has drills specifically for the front rack. Then move to drills for front squat. My friend is way more muscular than us and has the same problems but just a few minutes working on the triceps can improve positioning

Hey thanks, that's definitely useful!

What? NOOO, that's not true , it's IMPOSSIBLE for you to imrove your mobility, you had all the forum trying to convince you but you proved us all wrong in this thread:

Quote from: Raptor on January 17, 2013, 08:26:51 am

Quote from: vag on January 17, 2013, 08:49:00 am
Quote from: Raptor on January 17, 2013, 02:18:01 pm

I'd love to front squat, but the highest I can get my elbow to be is basically pointing down... so the bar sits on the chest supported by the arms. Impossible to front squat that way.

Then how about working on fixing that? I am no mobility expert but i am sure there are speific things to do to get there.
LBSS?

If I knew how... yeah... I have no idea of upperbody stretches etc. If I am to pretend I keep a bar on my hands and point the elbows forward, my hands would end up somewhere in the middle neck/trapezius area. They just are very long and end up there. There's no way to hold a bar, I just don't get it.

Quote from: Raptor on January 17, 2013, 03:51:30 pm

Quote from: arnoud on January 17, 2013, 03:13:04 pm
http://www.youtube.com/watch?v=_LYNgODd7eQ
Watch the finger placement. Front squatting imo is all about relaxing the wrists, most olympic weightlifters have one or two fingers behind the bar when front squatting. The painful feeling on the clavicles will pass, stick with it, and stretch those wrists! And if that doesn't work you can still use straps using the poliquin method

No, trust me... it's impossible. There's no way these elbows come up if I still want to have a neck, head, etc.

Quote from: Raptor on January 18, 2013, 08:09:11 am

Quote from: vag on January 18, 2013, 05:57:12 am
Oh come on , give it a chance. We didn't suggest you to become Nadia Comaneci, just achieve a mediocre front squat locking position.
Also , how about the cross-arm grip?

cross-arm = terrible, not possible.

Also, how the hell can you maintain the bar in a stable position? I wouldn't risk keeping the bar with just 2 fingers there... not safe enough.

Quote from: Raptor on January 18, 2013, 09:08:54 am

Quote from: entropy on January 18, 2013, 08:25:45 am
One thing i've very grateful about is how Lance was encouraging early on with my front squats when my form wasn't very good. I kept up with it and my flexibility and depth improved with time and eventually it became a very natural lift for me. It felt natural even from the start which is why I persisted with it but looking back initially my depth was high and I wasn't very upright. So my suggestion is to just do them, even if they're imperfect, as long as you're improving over time it will eventually come together. Just keep working at it.

When it comes to bar placement initially I took a wide grip, then in a few weeks time I could bring the grip in a lot (like an inch or so from the smooth). Flexibility improves as you do them regularly, so just start with what works for you and try to bring in the grip slightly over successive workouts.

You didn't start with not being able to hold the bar on your shoulders. My best case scenario is holding the bar with the hands, on my chest, elbows pointed down.

Quote from: Raptor on January 18, 2013, 02:23:57 pm

Haha, you tempt me to film at home with my bar (not an olympic bar but it will get the point across) trying all kinds of bar grips to see just how bad it can be. I won't even attempt to squat, just to keep the bar "on the shoulders" (impossible). The bar can only be held on the chest in my case. I have tried again and again, couldn't do it. That's the biggest reason why I haven't increase my clean too - because I can't catch a bigger weight than I'm doing now on the chest/arms.

Don't even dare to do mobility stuff and attempt front squatting , you are forbidden, you fucking troll!!!

3249

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: January 20, 2013, 01:06:22 pm »

Quote from: LBSS on January 20, 2013, 12:28:42 pm

pansy, you're using this an excuse to take a break from working hard. full-ROM squats or bust.

Actually that's a good point. I was perfectly healthy with my mid 300's partials for years, i blame full squats for my current misery!

Quote from: LBSS on January 20, 2013, 12:28:42 pm

just kidding. heal up.

Kidding too.

Thanks for the support you and everyone else, very motivating and appreciated.

20 January 2013

Assessments:
-Pain or discomfort throughout the day : None. Quad feeling powerful, trusting it for dynamic movements.
-BW squat pain or discomfort : none
-BW lunge pain or discomfort : none.
-BW box pistol squat pain or discomfort : slight tightening feeling on concentric. Not even sure if it's the injury, right leg hurts more at the same movement.

Strengthening:
none

Stretching:
2 sessions throughout the day, session = 4 sets of 30 seconds hold each leg.

Edit:

Quote from: vag on January 20, 2013, 08:40:51 am

STANDING OHP:
10@88 lbs ( +2 reps )
8@88 lbs ( +1 rep )
7@88 lbs same
Total : 25 reps ( +3 reps )

Just checked log, that session was a quadruple

Estimated 1RM

( 117lbs , previous was 116lbs )
Relative strength

61,4%BW , previous was 60,2%
1 set reps

, 10@88 , previous was 8@93,5 lbs
3 set reps

, 25@88 , previous were 22@88 / 21@93,5

3250

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: January 20, 2013, 08:40:51 am »

^^^
Glad to hear you are healing good. Feels like its going very good here too. If it doesn't keep up i will go do some ultrasound/EMS , but this thing im doing lately feels awesome!
Thanks again flander!

19 January 2013

Bodyweight@session : ~190.5 , although AM $:-\$
Soreness : none
Injuries/aches :

Lance's 3-set-progress template - workout #24

QUAD REAHAB:

Assessments:
-Pain or discomfort throughout the day : none
-BW squat pain or discomfort : none
-BW lunge pain or discomfort : none.
-BW box pistol squat pain or discomfort : none

Strengthening:

STATIONARY BIKE:
20mins@100W
Pain or discomfort : none

LEG EXTENSIONS:
20@35 lbs each leg ( +5 reps )
20@35 lbs each leg ( +5 reps )
20@35 lbs each leg ( +5 reps )
Tempo 3:3:3
Pain or discomfort : none
-Right leg was actually weaker. Almost failed 2-3 last reps of each rep while left(injured) was easy. Win!

LEG PRESS MACHINE:
20@200 lbs
20@200 lbs
20@200 lbs
Tempo 3:3:3 , depth = until 90 degrees knee angle.
Pain or discomfort : none

Stretching:
2 sessions throughout the day, session = 3 sets of 30 seconds hold each leg.

STANDING OHP:
10@88 lbs ( +2 reps )
8@88 lbs ( +1 rep )
7@88 lbs same
Total : 25 reps ( +3 reps )
-Very nice.

DEAD HANG CHINUPS:
10@BW same
8@BW same
7@BW ( +1 rep )
Total = 25 reps ( +1 rep ) , ties

-Cant do more, switching to weighted again.

3251

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: January 18, 2013, 12:59:57 pm »

Quad rehab update:

I will follow the so called Progressive Resistance Principles protocol for strengthening exercises.
This calls for the following progress:

-3x10
-3x15
-3x20
-Increase load
-Repeat

The quad rehab schedule will go like:

Monday:
-Stationary Bike
-Weighted Leg extensions
-Partial Leg Press

Tuesday: OFF

Wednesday:
-Stationary Bike

Thursday :
-Seated Hip Flexor Raises.
-Knee extensions.
-Parallel Or Above Squats.
-Side Step Ups.

Friday: OFF

Saturday:
-Stationary Bike
-Weighted Leg extensions
-Partial Leg Press

Sunday:OFF

Assessment + stretching : daily

I will also up my kcals for a while, cutting can wait. Workout days remain at 2500 to 3000, non workout days will be 2000 to 2500.

18 January 2013

Assessments:
-Pain or discomfort throughout the day : no pain. an overall feeling of tightness but good: Not the injury type, a pleasant recovering-from-workout feeling. Same for right leg.
-BW squat pain or discomfort : no pain , tightening feeling on concentric.
-BW lunge pain or discomfort : none.
-BW box pistol squat pain or discomfort : no pain , tightening feeling on concentric .

Strengthening:
none

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

3252

Strength, Power, Reactivity, & Speed Discussion / Re: how to front squat

« on: January 18, 2013, 12:20:01 pm »

Btw , this is the video of my first front squat session EVER:

<a href="http://www.youtube.com/watch?v=K8I-P3mxFYI" target="_blank">http://www.youtube.com/watch?v=K8I-P3mxFYI</a>

As you can see, my hands are not parallel to the ground , about 45 degrees or even more. I did have some big discomfort on my wrists. On the following sessions i found it easier to use only 2 fingers, bar is still safe and you get much more wrist flexibility. There is pain , but it goes away set by set and session by session. Finally , keep in mind that my hands are probably longer than yours, 6'5'' wingspan , if i remember well yours is 6'3''. My elbow to fingertip length is 50cm ( ~19.7'' ).
Just give it a shot.
Or don't.

3253

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: January 18, 2013, 10:28:44 am »

Quote from: seifullaah73 on January 18, 2013, 10:03:50 am

I'm in some problem
I went today to the gym to do 60kg squat and when i went and try go back up it was just impossible, i don't know why it is that heavy.

So i decided to half squats with 60kg instead (i know pathetic), but i had to squat it and that's the only way.
i did dumbell box jumps before it to make it easier like an assist exercise but didn't help.

any tips? i want to be able to progress so i can reach my goals, don't like being stuck.

thanks

I am not adarqui but i took a look in your journal. Last time you squatted before yesterday was 40 days ago where you maxed at 12*50. So for such a long layoff and on a bad day, it's not so weird to fail at 60kg.
My advice would be, forget the poundage , the number. 60 kg is neither light, nor heavy. It's feather light for KF , it's impossible for you , normal for someone, easy for someone else , hard from yet another one etc.
You want to progress?
1) Pick a template. e.g. 3x5, 4x5 , 5x5, 3x8 , whatever.
2) Do it with a weight you can complete in good form.
3) Next time add 2,5kg
4) If you fail to do the prescribed reps , do the same load next time, otherwise increase.
5) EAT GOOD - SLEEP GOOD - LEAVE SOME RECOVERY TIME ( in caps because it is the most important ).
6) Repeat forever, become Rony Coleman / Lebron James / Usain Bolt , whatever!