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Messages - vag

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3346
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 20, 2012, 02:28:02 pm »
20 November 2012:

Lying leg raises : 3X15

Front plank : 2x60 seconds

Side plank L : 60 seconds

Side plank R : 60 seconds

Long IT band foam rolling

Long lower body stretch.

3347
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 20, 2012, 02:26:13 pm »
Happy birthday , as we say here "may you make it 100, with health and happiness"
:lololol:

3348
ADARQ & LanceSTS - Q&A / Re: Age vs Vertical :: various Q&A ( programming , exercise form etc )
« on: November 20, 2012, 11:01:15 am »
Quote from: LanceSTS on November 19, 2012, 05:53:48 am
I think its a good idea, that will make progress continue longer and you wouldve eventually had to add another squat variation anyhow.  Front squats are always a great exercise to add for people who can do them pain free, keeps the squat "true".

Thanks , keeping the change.

Quote from: entropy on November 20, 2012, 09:11:34 am
Did you feel your legs loaded? That's the holy grail. Am impressed to see you have such good form straight away. FS fits you like a glove.

I felt that legs load perfectly but i didn't do enough volume, this Friday that i am adding them in the 3-sets-progress routine will tell more.
I was impressed too, before getting the lifting shoes i was unable to do a single rep even with empty bar, no exaggeration.

Quote from: entropy on November 20, 2012, 09:11:34 am
Made my day!

Told you so:
Quote from: vag on November 17, 2012, 09:18:56 am
Introducing... FRONT SQUATS!!! ( entropy must be going  :wowthatwasnutswtf: )

:P

3349
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 19, 2012, 01:38:09 pm »
19 November 2012

Bodyweight@session : ~195,5
Soreness : none
Injuries/aches : slight left quad bugging.

Lance's 3-set-progress template  - workout #8

SQUATS:
6@132 lbs ( -1 rep )
6@132 lbs ( +1 rep )
6@132 lbs ( +1 rep )
Total : 18 reps ( +1 rep )
-Quad stopped bugging after warmups. Could go heavier and for more reps but deliberately kept it light and easy, worked on technique instead.

BENCH PRESS:
7@143 lbs ( same )
7@143 lbs ( +1 rep )
7@143 lbs ( +1 rep )
Total : 21 ( +2 reps )
-Very nice.

SEATED CHEST SUPPORTED MACHINE ROWS:
8@154 lbs ( +1 rep )
7@154 lbs ( +1 rep )
7@154 lbs ( +1 rep )
Total : 22 ( +3 reps )
-Very nice here too.

Long lower body stretching.

Everything nice, weight goes down at the expected rate , strength goes up at the expected rate, sweet!

3350
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 19, 2012, 06:59:48 am »
Quad has been bugging again yesterday ( 18 November ). Stretched and foam rolled. Feels much better today , not sure if i will squat though, i will probably warmup and go by feel.
Did a little research in my log abut that injury reflaring:


Quote from: vag on June 01, 2012, 01:55:21 pm
1 June 2012

Injuries/aches : none

Went at the park, did bball stuff for an hour or so, mainly wanted to get a good blood flow in the legs and some cardio.
A few 10' rim jumps at the end, horrible: 10'2'' SVJ ( 27'' ) and 10'5'' ( 30'' ) in all other jumps ( dropsteps, 1-2 steps , RVJs ).

Quote from: vag on June 03, 2012, 04:54:07 am
2 June 2012

Injuries/aches : Left quad, again , FFFFUUUUUUUUU


Quote from: vag on June 18, 2012, 03:19:11 pm
18 June 2012

Went at the park.
Only the 9'8'' rim available , FML , it's too low.
Quad felt much recovered. Dunking was easy , got some hard dropstep and DLRVJ dunks.
Tried some rim jumps , SVJ 28'' to 29'' and dropstep 31'' to 32''. Dropsteps felt submax so i tried a ME one , didn't work , i felt a slight bugging so i stopped.

Quote from: vag on June 19, 2012, 04:09:21 am

fuck!

fuck fuck fuck fuck fuck fuck fuck!!!!!

FFFFFUUUUUUUUUUUUUUUUUUUUUUUUUUCCCCCCKKKKK !!!!!

It reflared!
It fucking reflared!!!
The motherfucking cock sucker quad hurts again, bugs a lot when standing up from a chair or walking on stairs!!!

Im so fed up with that shit, just fuck it...


Quote from: vag on September 25, 2012, 02:38:31 pm
25 September 2012

At the park for ~1 hour, shooting around and jumping. Quad is MUCH better, bugs only on ME SLRVJs now so got in much more jumps this time.
Managed to get consistent 30'' to 31'' dropsteps and DLRVJs, touching base of palm at 9'10'' rim again. Missed all dunks though.
Good shit.

Quote from: vag on September 26, 2012, 02:00:58 pm
26 September 2012

Injuries/aches : left quad bugging a bit today , the price to pay for yesterday's increased jumping volume.



Quote from: vag on November 15, 2012, 01:56:49 pm
15 November 2012

Injuries/aches : none?

1,5 hours full court bball.


Quote from: vag on November 17, 2012, 08:15:58 am
17  November 2012

Injuries/aches : slight left quad bugging, must have been the bball.



So... goodbye basketball and jumping for 2012!



3351
ADARQ & LanceSTS - Q&A / Re: Age vs Vertical :: various Q&A ( programming , exercise form etc )
« on: November 18, 2012, 06:40:50 am »
Quote from: LanceSTS on November 17, 2012, 01:02:47 pm

  Looks good vag, very nice!  How did they feel?

Thanks Lance!!!
They felt great: Very natural and smooth, torso staying upright without having to cue it, achieving full depth very easy. Loved them!
On the other hand, at the last 2 sets ( 60 and 70 kg ) bar felt uncomfortable to stabilize on chest/shoulders.

I think i will replace Friday's back squats with front squats and see how it goes. That way i do backsquats monday, RDL wednesday, front squats friday, all with the 3-set-progress scheme.
Are you ok with that change?

3352
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 18, 2012, 06:21:12 am »
^^^ Thanks both!!!   :highfive:

3353
ADARQ & LanceSTS - Q&A / Re: Age vs Vertical :: various Q&A ( programming , exercise form etc )
« on: November 17, 2012, 09:18:56 am »
Introducing... FRONT SQUATS!!! ( entropy must be going  :wowthatwasnutswtf: )

I have never front squatted ever so far so i ramped up 3's and filmed all sets to see how load affects form.
I lost depth at 154lbs so only did a single , also threw a backsquat single for comparison.

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

Feedback in all aspects ( depth , form , bar positioning/grip etc ) very welcomed as im a total noob in front squats...

3354
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: November 17, 2012, 08:19:58 am »
Heal that leg man , be patient and do everything right , don't rush it back! ( Says someone who is unable to do that and pays the price!  :uhhhfacepalm: )
It might be a good idea to open a relevant thread in Lance&adarq Q&A section to have it for future reference/updates...

3355
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 17, 2012, 08:15:58 am »
17  November 2012

Bodyweight@session : ~196,75 , bloated.
Soreness : hamstrings 2/5
Injuries/aches : slight left quad bugging, must have been the bball.

Lance's 3-set-progress template - workout #7

FRONT SQUATS:
5@44 lbs
3@66 lbs
3@88 lbs
3@110 lbs
3@132 lbs
1@154 lbs
-Awesome!!! First time ever doing front squats so obviously everything is  :personal-record:  :P

STANDING OHP:
8@88 lbs ( +1 reps )
7@88 lbs ( +1 rep )
7@88 lbs ( +1 rep )
Total : 22 reps ( +3 reps )
-Awesome , very strong. If i remember well 8@88 ties  :personal-record:

DEAD HANG CHINUPS:
10@Bodyweight ( same )
8@Bodyweight ( same )
7@Bodyweight ( +1 rep )
Total = 25 ( +1 rep ) , :personal-record:
-Got the 25 reps finally ,  :strong:  :wowthatwasnutswtf:

Strong day is strong.  :headbang:
Squats video coming later...

Edit : video of the squats here ( click me ).

3356
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 16, 2012, 04:12:05 am »
Quote from: LBSS on November 13, 2012, 10:50:46 pm
- squat MSEM 295 x 8,8

Quote from: LBSS on November 16, 2012, 12:53:05 am
- DLRVJ/DSVJ x 6
i wasn't warmed up enough because i was rushing in advance of old man basketball. fuckers. but jumps would have sucked anyway despite the good sleep the night before. legs were just heavy.

You can't expect good jumps 2 days after doing 16 singles @ ~90%. I guess you know that already.
I tried last year with 8 singles@80% 2 days before and was still unrecovered  :uhhhfacepalm:
Awesome squatting lately, it SHOULD have some impact on jumping when you jump rested/recovered...

3357
Strength, Power, Reactivity, & Speed Discussion / Re: Lack of recovery with food and sleep
« on: November 16, 2012, 04:02:32 am »
Why do you think you are paranoic? Every single article that talks about recovery will have "good eat and sleep" somewhere in there. You give your body poor rest and poor nutrition , it will give you poor performance.
Also, http://en.wikipedia.org/wiki/Circadian_rhythm.

3358
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 15, 2012, 01:56:49 pm »
15 November 2012

Bodyweight@session : ???
Soreness : quads, glutes, hamstrings, everything.
Injuries/aches : none?

1,5 hours full court bball.
Endurance and vert improved but still well below mediocre.
Quad not bugging but still shutting down my CNS , i feel that if i jump ME i will tear it in half.

3359
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 15, 2012, 04:08:29 am »
Quote from: Raptor on November 14, 2012, 02:48:01 pm
Have you done the RDLs with the O-lift shoes on?

No , i forgot i had RDLs yesterday , thought i only had SL extensions+arms so went to the gym in waffles.  :uhhhfacepalm:
Next Wednesday...

3360
Nutrition & Supplementation / Re: exrx calorie requirement calculator
« on: November 14, 2012, 02:50:29 pm »
Thanks for the input. You are consuming ~1500 kcals cutting about 20% so your estimated TDEE is 1800kcals@178lbs. That should be about right, i tried a 20% deficit with a TDEE of 2000kcals@198lbs this week but lost too much. Now trying TDEE 2200 ( 2400 in workout days ). That would have my consumed kcals target at ~1900 which is right about 10*BW as you said above. Let's see how it works , i am trying to achieve a steady loss of 1lb/week.

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