3316
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 11, 2012, 01:57:21 pm »250lbs flying off one foot , lebron is FREAK!
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250lbs flying off one foot , lebron is FREAK!
3317
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 11, 2012, 03:48:16 am »Leg press? Nice.
What ROM? Full or partial?
Full, thighs touching chest. I wanted a rehabing/strengthening alternative to leg extensions, this one felt better actually.
3318
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 10, 2012, 02:51:14 pm »
10 December 2012
Bodyweight@session : ~191,5
Soreness : none
Injuries/aches : none?
Lance's 3-set-progress template - workout #16
SQUATS:
LEG PRESS MACHINE:
15@80 lbs each leg
15@80 lbs each leg
15@80 lbs each leg
15@80 lbs each leg
-Tempo = 4:0:4. Felt awesome.
BENCH PRESS:
7@148,5 lbs ( +1 rep )
6@148,5 lbs ( +1 rep )
6@148,5 lbs ( +1 rep )
Total : 19 ( +3 reps )
-Awesome considering decreasing bodyweight.
SEATED CHEST SUPPORTED MACHINE ROWS:
10@154 lbs ( +1 rep )
9@154 lbs ( +1 rep )
8@154 lbs ( same )
Total : 27 ( +2 reps )
-Awesome considering decreasing bodyweight here too.
Bodyweight@session : ~191,5
Soreness : none
Injuries/aches : none?
Lance's 3-set-progress template - workout #16
LEG PRESS MACHINE:
15@80 lbs each leg
15@80 lbs each leg
15@80 lbs each leg
15@80 lbs each leg
-Tempo = 4:0:4. Felt awesome.
BENCH PRESS:
7@148,5 lbs ( +1 rep )
6@148,5 lbs ( +1 rep )
6@148,5 lbs ( +1 rep )
Total : 19 ( +3 reps )
-Awesome considering decreasing bodyweight.
SEATED CHEST SUPPORTED MACHINE ROWS:
10@154 lbs ( +1 rep )
9@154 lbs ( +1 rep )
8@154 lbs ( same )
Total : 27 ( +2 reps )
-Awesome considering decreasing bodyweight here too.
3319
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 09, 2012, 11:19:05 am »
Surveys FTW!!! 
Neck = ~16'' ( 40,5 cm ) / Height = 72'' ( ~183cm )
10% 31.90
15% 34.18
20% 36.78
Current waist = ~35,7'' ( 90,5cm ) => ~18%
Neck = ~16'' ( 40,5 cm ) / Height = 72'' ( ~183cm )
10% 31.90
15% 34.18
20% 36.78
Current waist = ~35,7'' ( 90,5cm ) => ~18%
3320
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 08, 2012, 07:38:16 am »
8 December 2012
Bodyweight@session : ~192,5
Soreness : none
Injuries/aches : none?
Lance's 3-set-progress template - workout #15
ROMANIAN DEADLIFTS:
8@198 lbs ( +11 lbs ) , ( -2 reps )
7@198 lbs ( +11 lbs ) , ( same )
7@198 lbs ( +11 lbs ) , ( +1 rep )
Total : 22 reps ( -1 rep )
-Great , mixed grip rulezzz.
SINGLE LEG EXTENSIONS:
15@35 lbs each leg ( +10 lbs )
15@35 lbs each leg ( +5 lbs )
15@35 lbs each leg ( same )
15@35 lbs each leg ( same )
-Changed tempo to 4:0:4. Phased the iso top part out because it felt like it was all VMO, which not the reason i am doing those.
STANDING OHP:
8@93,5 lbs ( +1 rep )
7@93,5 lbs ( +1 rep )
6@93,5 lbs ( same )
Total : 21 reps ( +2 reps )
-Very hard but progress.
DEAD HANG CHINUPS:
8@BW+11lbs ( same )
7@BW+11lbs ( same )
7@BW+11lbs ( same )
Total = 22 ( same )
-Too hard , no progress.
Bodyweight@session : ~192,5
Soreness : none
Injuries/aches : none?
Lance's 3-set-progress template - workout #15
ROMANIAN DEADLIFTS:
8@198 lbs ( +11 lbs ) , ( -2 reps )
7@198 lbs ( +11 lbs ) , ( same )
7@198 lbs ( +11 lbs ) , ( +1 rep )
Total : 22 reps ( -1 rep )
-Great , mixed grip rulezzz.
SINGLE LEG EXTENSIONS:
15@35 lbs each leg ( +10 lbs )
15@35 lbs each leg ( +5 lbs )
15@35 lbs each leg ( same )
15@35 lbs each leg ( same )
-Changed tempo to 4:0:4. Phased the iso top part out because it felt like it was all VMO, which not the reason i am doing those.
STANDING OHP:
8@93,5 lbs ( +1 rep )
7@93,5 lbs ( +1 rep )
6@93,5 lbs ( same )
Total : 21 reps ( +2 reps )
-Very hard but progress.
DEAD HANG CHINUPS:
8@BW+11lbs ( same )
7@BW+11lbs ( same )
7@BW+11lbs ( same )
Total = 22 ( same )
-Too hard , no progress.
3321
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 06, 2012, 01:33:14 pm »
^^^
AELSqwad FTW!
6 December 2012:
More rehab:
ATG FRONT SQUATS:
10@BW
10@BW+10kg
10@BW+20kg
10@BW+20kg
IT band foam rolling.
Long lower body stretching.
I was supposed to do RDLs+TKEs+arms yesterday and front squats+OHP+chinups tomorrow , did this today and will join the lifting days in a RDL+TKE+OHP+chinups on Saturday.
2nd squat session of the week =
AELSqwad FTW!
6 December 2012:
More rehab:
ATG FRONT SQUATS:
10@BW
10@BW+10kg
10@BW+20kg
10@BW+20kg
IT band foam rolling.
Long lower body stretching.
I was supposed to do RDLs+TKEs+arms yesterday and front squats+OHP+chinups tomorrow , did this today and will join the lifting days in a RDL+TKE+OHP+chinups on Saturday.
2nd squat session of the week =
3322
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 06, 2012, 11:51:01 am »He is listed 6'1''
3323
Strength, Power, Reactivity, & Speed Discussion / Re: My quads suck
« on: December 06, 2012, 08:52:50 am »
^^^
I was answering to pelham, the US store hyperlinks were to clarify they are different shoes and show which is which , US official store is the most efficient for that purpose.
Did you check the german and english ebay? There were also a few in amazon.co.uk but amazon doesn't ship shoes to Greece , check that out too, maybe they ship to Romania.
I was answering to pelham, the US store hyperlinks were to clarify they are different shoes and show which is which , US official store is the most efficient for that purpose.
Did you check the german and english ebay? There were also a few in amazon.co.uk but amazon doesn't ship shoes to Greece , check that out too, maybe they ship to Romania.
3324
Strength, Power, Reactivity, & Speed Discussion / Re: My quads suck
« on: December 06, 2012, 03:34:11 am »
I got the adidas power perfect ii. Be careful NOT to confuse them with the adidas powerlift trainer, they look almost idenical but they are different shoes ( e.g. powerlifts have deformable lower heel ), hence the price difference.
Here are both on the official US Store :
http://www.adidas.com/us/product/mens-training-power-perfect-20-shoes/EV210?cid=G17563
http://www.adidas.com/us/product/mens-weightlifting-power-lift-trainer-shoes/SN823?cid=G45631
Here are both on the official US Store :
http://www.adidas.com/us/product/mens-training-power-perfect-20-shoes/EV210?cid=G17563
http://www.adidas.com/us/product/mens-weightlifting-power-lift-trainer-shoes/SN823?cid=G45631
3325
Strength, Power, Reactivity, & Speed Discussion / Re: My quads suck
« on: December 05, 2012, 06:14:30 pm »
FWIW , i couldn't do a proper front squat even with an empty bar before lifting shoes. After getting them i lifted 3*60kg and 1*70kg at my first front squat session ever. 2nd session i did 10*50kg and 3d session 3*8*55kg. So yeah, if you can get those shoes, they make a world of difference, i witnessed it in front and HBB squats.
3326
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 05, 2012, 02:57:10 pm »
Quad has been really good lately. Today after a long time i was able to do box pistol squats without any bugging.
I like a lot how it feels and i don't intend to roll back to that endless half-injured cycle so i will keep rehabbing.
Today : long lower body stretch routine, legs afterwards = jello.
I like a lot how it feels and i don't intend to roll back to that endless half-injured cycle so i will keep rehabbing.
Today : long lower body stretch routine, legs afterwards = jello.
3327
Progress Journals & Experimental Routines / Re: chasing athleticism -- w2d3
« on: December 05, 2012, 04:24:45 am »OHP notes:
Kinda tweaked my back on OHP. I hate this stupid lift, always gives me back problems. I should focus on maintaining perfect form and only adding weight once i've mastered the weight. Patience will probably go a long way as long as I'm consistent over a period of 6-12months.
I have the same problem and i don't even lift as heavy as you , currently at 7-6-6@45kg if i remember well.
Why don't you switch to push press , the back problems for me appear at the bottom of the ROM and they all dissapeared when i switched to push-press. Lance is a big fan of push-press too , it's also supposed to have a much better athletic carryover ( which seems logical since there is a violent triple extension involved ). I hate the OHP and i loved the push-press ( but now i'm stuck with OHP because of my quad injury , FML , irrelevant ).
Just some thoughts material.
3328
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 04, 2012, 04:37:44 am »
3329
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 03, 2012, 02:33:49 pm »
^^Ah , makes sense , i oscillate too. Tried 90 seconds instead of 45-60 today already , felt nice. Ok , thanks for the tips!
Edit : re placebo : form does improve, especially reaching good depth without forcing it. I am still not sure if it is due to the stretch or adapting to lifting shoes or healing my quad.
All 3 factors happen together so i am not sure what percentage corresponds to each. But yeah , it works so i keep it!
Cheers!
Edit : re placebo : form does improve, especially reaching good depth without forcing it. I am still not sure if it is due to the stretch or adapting to lifting shoes or healing my quad.
All 3 factors happen together so i am not sure what percentage corresponds to each. But yeah , it works so i keep it!
Cheers!
3330
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 03, 2012, 01:52:38 pm »
3 December 2012
Bodyweight@session : ~194
Soreness : none
Injuries/aches : none?
Lance's 3-set-progress template - workout #14
SQUATS:
5@154 lbs ( +22 reps ) , ( -5 reps )
5@154 lbs ( +22 reps ) , ( -3 reps )
5@154 lbs ( +22 reps ) , ( -3 reps )
Total : 15 reps ( -11 reps )
-Upped intensity, lowered volume. No quad bugging , want to see how quad responds to that.
Last week's estimated 1RMs for the 3 sets were 176-164-164, today they are 173-173-173 so progress!
BENCH PRESS:
6@148,5 lbs ( +1 rep )
5@148,5 lbs ( same )
5@148,5 lbs ( same )
Total : 16 ( +1 rep )
-Very hard , pretty much my limit strength.
SEATED CHEST SUPPORTED MACHINE ROWS:
9@154 lbs ( +1 rep )
8@154 lbs ( same )
8@154 lbs ( same )
Total : 25 ( +1 rep )
-Very hard, limit strength levels here too.
Long lower body stretch.
-Same comments with last time , feels like quad is healing good, also feels like deficit is catching up with me.
Bodyweight@session : ~194
Soreness : none
Injuries/aches : none?
Lance's 3-set-progress template - workout #14
SQUATS:
5@154 lbs ( +22 reps ) , ( -5 reps )
5@154 lbs ( +22 reps ) , ( -3 reps )
5@154 lbs ( +22 reps ) , ( -3 reps )
Total : 15 reps ( -11 reps )
-Upped intensity, lowered volume. No quad bugging , want to see how quad responds to that.
Last week's estimated 1RMs for the 3 sets were 176-164-164, today they are 173-173-173 so progress!
BENCH PRESS:
6@148,5 lbs ( +1 rep )
5@148,5 lbs ( same )
5@148,5 lbs ( same )
Total : 16 ( +1 rep )
-Very hard , pretty much my limit strength.
SEATED CHEST SUPPORTED MACHINE ROWS:
9@154 lbs ( +1 rep )
8@154 lbs ( same )
8@154 lbs ( same )
Total : 25 ( +1 rep )
-Very hard, limit strength levels here too.
Long lower body stretch.
-Same comments with last time , feels like quad is healing good, also feels like deficit is catching up with me.