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Messages - vag

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3286
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 04, 2013, 06:33:32 am »
Yeah , more or less the same i guess. Of course there's more to bodyfat than just weight/height/waist, but the differences should be small. You are on creatine though, that can skew measurements a lot ( big water weight ).
From what ive seen in your vids i look more muscular in upper. No idea about lower. I do carry all my fat on my belly , i always was like that, even when i was younger/thiner/leaner i never had abs, my body type is the typical skinny-fat. I was ~75kg in my early 20s yet i couldn't see more than 2-pack on my abs.
I have tiny wrists and ankles, small ( and unwilling to grow ) chest and relatively big arms (~16'' ) and thighs ( ~25'' ). Back and shoulders just fair.
I am willing to go down to 80kg now, i hate cutting and i like being ~90kg but i have to get lean before i bulk again.

3287
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 04, 2013, 04:21:30 am »
Quote from: vag on January 03, 2013, 07:46:39 am

Measurement after xmas:

Weight in the morning : 187lbs ( -1lb )
Waist : 90cm ( 35,4'' ) ( +1,5cm / 0,6'' )

Bodyfat scale estimation : 16,2% ( +0,2 % )
Bodyfat online estimation : 17,8% ( +1,4% )


Remeasured today:

Weight in the morning : 85kg ( 187lbs )
Waist : ~89cm ( ~35'' )

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

This looks much more realistic, what i expected to see coming back from xmas.


3288
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 04, 2013, 03:41:11 am »
^Yes, that's exactly what i had in mind , it's posted in here but was too bored to search it. This one is taken to the extreme, but as you said, similar!

3289
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 03, 2013, 03:53:27 pm »
Thanks, i didn't film 176  :uhhhfacepalm:
154 felt very light indeed so i wanted to do ( and film ) a top set of 187 or 198 but changed my mind. Form still felt good at 176, just felt leaning forward a bit more and knees wanting to travel inwards more. Also got this thing i always get when squatting after a long time , VMOs and abductors started burning and feeling weak if that makes any sense.
So i decided to be patient. Maybe it was mental indeed, or up to some point anyway. No rush, healthy quad is the most important.

3290
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 03, 2013, 02:43:07 pm »
Quote from: Raptor on January 03, 2013, 08:20:22 am
I think the risk now relies on high speed movement rather than controlled, strength training movements.

That's how it feels too, we will know soon, not gonna do anything ballistic but will find out about controlled.


3 January 2013

Bodyweight@session : ~191.8
Soreness : none
Injuries/aches : none?

Lance's 3-set-progress template  - workout #18

LEG EXTENSIONS:
10@27,5lbs each leg
10@27,5lbs each leg

LEG PRESS MACHINE:
10@100 lbs each leg
10@100 lbs each leg

SQUATS:
5@BW
5@44lbs ( empty bar )
5@88lbs
3@132lbs
3@154lbs
2@176lbs
5@143lbs
-Wanted to try my quad so didn't follow the 3-sets-progress scheme.
Awesome, no quad bugging at all even at 176. Form began breaking down at 176. Was still good but decided to back off and take it easy.
I haven't squatted for 1 month ( 3 December, i was at 3x5@154 ) so very happy with how this went.
Feels great to be able to push to legs limit strength and not till quad pain. Still no celebrating , want to see how quad is tomorrow.

BENCH PRESS:
4@143 ( -5,5 lbs ) , ( -3 reps )
4@143 ( -5,5 lbs ) , ( -2 reps )
4@143 ( -5,5 lbs ) , ( -2 reps )
Total : 12 ( -7 reps )
-Haven't benched from 10 December so that was fair. 65kg as 'base strength' is great for me.

SEATED CHEST SUPPORTED MACHINE ROWS:
5@143 ( -11 lbs ) , ( -5 reps )
5@143 ( -11 lbs ) , ( -4 reps )
5@143 ( -11 lbs ) , ( -3 reps )
Total : 15 ( -12 reps )
-Haven't done those since 10 December either but the loss was to big here.

squat vid coming later

Edit : Here is the video of the 3*154 set , best depth ever + solid form IMHO, good shit:

<a href="http://www.youtube.com/watch?v=GDM0CeXHiyk" target="_blank">http://www.youtube.com/watch?v=GDM0CeXHiyk</a>

3291
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 03, 2013, 11:33:37 am »
Here , version with slow motion and different angle:

<a href="http://www.youtube.com/watch?v=iHjOnC2vZoQ" target="_blank">http://www.youtube.com/watch?v=iHjOnC2vZoQ</a>

Now i'm gonna become a hating whining little green creature and say the dude climbed on the defender, he double jumped indeed, even his jumping orbit changes.
Dunk looks awesome and everything and it would also be a great dunk even if he didn't climb, but he did climb and that's not legit!
:gtfo:

3292
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 03, 2013, 07:46:39 am »
Quote from: Raptor on December 28, 2012, 03:16:59 pm
You do that. You have no time to waste at your age :P

Sad but true, LOL


Measurement after xmas:

Weight in the morning : 187lbs ( -1lb )
Waist : 90cm ( 35,4'' ) ( +1,5cm / 0,6'' )

Bodyfat scale estimation : 16,2% ( +0,2 % )
Bodyfat online estimation : 17,8% ( +1,4% )

I was carb depleted and felt bloated too so it might not be as bad as it looks but it won't be much better either. Too much alcohol.

The good news : quad feels like 100% the last 10 days. Yesterday i decided to try to make it hurt and i couldn't. Box pistols, lunges , BSS, explosive front squats with 20kg, some SVJs, even ATG pistol squat, no bugging at all.
Not celebrating yet, I will probably go back to gym today and try some squats too, see what happens.

Happy new year all!

3293
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 02, 2013, 05:15:36 pm »
Quote from: ChrisM on January 02, 2013, 03:04:03 pm
https://www.youtube.com/watch?v=_8Gcl0IEUOg&feature=youtube_gdata_player

He gets up nice!

Awesome!

Here, embedded it for you:

<a href="http://www.youtube.com/watch?v=_8Gcl0IEUOg" target="_blank">http://www.youtube.com/watch?v=_8Gcl0IEUOg</a>

3294
Progress Journals & Experimental Routines / Re: on the toad to 40
« on: January 02, 2013, 05:12:55 pm »
Nah, i did the same mistake in the past. 1 hour of vigorous weightlifting is no more than 300kcals. From what i remember the most consuming sport is boxing and even 1 hour of boxing is around 800kcals. You need to drastically reduce your caloric income if you want to cut some fat.
Some examples that i remember to realize how it goes:
dreyth is 190-200lbs at 10% or less, long workouts, 8 miles walking and he uses ~2800 as maintenance.
lbss is ~180lbs at ~12%, works out for 2 hours and also uses around ~2800 as maintenance
entropy is now ~175/12% but uses 1500 to cut.
myself , ~195/16% and i go ~2100 on workout days, ~1800 on non workout to cut.
General rule of thumb: ~10*bodyweight for cutting , ~1800 for you.

3295
Progress Journals & Experimental Routines / Re: on the toad to 40
« on: January 02, 2013, 11:52:31 am »
1) Awesome squatting.
2) 180lbs/25%bf is about 135lbs of LBM, i seriously doubt your maintenance is 2800. Your BMR is around 1900 so even if you burn a lot with daily activities 2500 or less seems much more realistic.

3296
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: AMAZING - 2012 top 100 pictures of the day
« on: December 29, 2012, 09:02:59 pm »
i have no words, just thanks for sharing that!!!

+9.643.837.478.287.234.841.637.545

3297
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 28, 2012, 03:00:16 pm »
^Thanks!!!

Diet update : I am perfectly fine with food, eating around maintenance or a bit more ( 2K to 2.5K ) of clean stuff. I could keep cutting but decided to combine rich nutrition and lots of rest to give some extra quad healing. I am not at all fine with alcohol. Oh well, fuck it, 10 days of a slight derail can't do much harm. Let's see it as a break/recharge! Mirror test looks improved, i look more toned but that's probably the refilled glycogen in my muscles OR just the different mirror/lights. Waist look just what 16% should look like, top 2 abs visible when flexed.

Quad update : 4 days later , better than ever. I didn't stretch, foam roll , rehab, nothing, just lots of rest and food. Can do box pistol squats at well-below-parallel depth without any warmup, not the slightest bugging or tightening. Feels great, like i can really push it, attempt full pistols and even jump, but i won't. I am sticking with the doc/physio plan when i get back too.

3298
Strength, Power, Reactivity, & Speed Discussion / Re: smith machine vs regular squat
« on: December 28, 2012, 09:01:15 am »
To be fair, i had the largest part of my vert gains using smith machine squats only. Was the first 2 years of my training, was doing the VJB programms at the time so that means that besides those squats there was a lot of deadlifting and BSS involved. Got my squat from 40kg to ~110kg, my deadlift from ~60kg to ~125kg and my RVJ from 24'' to 33''.
So do they work? yes.
Would i do the same if i started over? No , i would choose weighted pistol variations instead.

3299
Strength, Power, Reactivity, & Speed Discussion / Re: adidas Adi Power at 200$ vs. Powerlift Trainer at 90$
« on: December 28, 2012, 08:52:34 am »
Re choice : I generally agree with entropy, buy once , buy good. My choice would be the good one too. But in case you are broke, if the 110$ make a real difference in your budget, fuck it, get the powerlifts, they will be much better than kobes. Also, from what Lance said, compressing heel starts making a real difference in the high-300 lbs loads. Discussed it with a dude in my gym too, he wears romaleos 2 and squats with perfect form 180kg full / 220kg legit half. He said he doesn't see a real difference from sneakers below 150kg. To further contradict myself and confuse you, i saw a huge difference even in empty bar squats, but i had serious form issues before while you don't. Also, that doesn't mean i wouldn't see that difference with the powerlifts too.
:trollface:

Re size: what entropy said , search a lot of reviews, get the average report on size, whenever i used that getting online shoes i got perfect fit.

Re sources : i told you again that there are some options in german and english ebay. Germany and England are EU members so there is no custom involved. I am not aware of your laws but it should be the same there. Shipping fee is not that much , mine was like 20 euros and it was UK to Greece , Germany to Romania should be cheaper.

3300
Strength, Power, Reactivity, & Speed Discussion / Re: smith machine vs regular squat
« on: December 28, 2012, 04:38:41 am »
I agree that smith should be avoided. I can do heavier and deeper squats in the smith , with better form too, yet it feels like shit. Move feels ( is ) unnatural and you have no idea what parts of your body you are loading, smith sucks!
Single leg work with dumbbells can help you create a serious overload serving you much better than the smith. BSS is an option, low box pistol squats with DBs is another, or DB full pistols if you have the strength and balance to do them.

If you HAVE to use it , the answer to your question is what D4 said.

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