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Messages - vag

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3421
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 22, 2012, 06:33:27 am »
21 October 2012

Hamstrings VERY sore from yesterdays RDL's. Glutes a bit sore too but much much less than hamstrings.
Foam-rolled IT band and did a long static stretching routine.
Quad feels 100% now but i will stick to low volume squating / no jumping / daily foam rolling & stretching for at least 1 more week.

3422
ADARQ & LanceSTS - Q&A / Re: Age vs Vertical :: various Q&A ( programming , exercise form etc )
« on: October 22, 2012, 06:29:13 am »
Added an index with hyperlinks to each question in the 1st post. This should make the topic more useful for the Q&A section that it belongs to.

3423
Progress Journals & Experimental Routines / Re: on the toad to 40
« on: October 22, 2012, 04:30:15 am »
3x10 - 3x5 - 3x3 is too much volme imho.

Read Lance's article , it has very useful Q&A and also a few different templates for this intensity/volume alternating thing.

http://www.adarq.org/lancests-performance-blog/training-posts/

Quote from: LanceSTS on August 28, 2012, 03:54:35 pm
What I have found works best over time is working up to a heavy single or triple for 3 sets on one day, preferably the first day.  Then working up to a single max set of 5 the second training day. 

The last training day would be 4 x 8-10, where load is increased once you complete 4 x 10 across.  If youre only training 2x a week then you simply to workout 1, workout 2, workout 3, in order on whatever day they may fall, taking an extra day of rest after workout 3.

3424
ADARQ & LanceSTS - Q&A / Re: Age vs Vertical :: various Q&A ( programming , exercise form etc )
« on: October 21, 2012, 11:58:31 am »
Ah , so it's better than i thought. Thanks for the feedback Lance , will do those things too and refilm when i feel i got it down good.

3425
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: October 21, 2012, 05:32:46 am »
Quote from: entropy on October 20, 2012, 12:48:38 pm
Is it just me are hyperlinks hard to differentiate in the current setup. They look almost indistinguishable from normal text.

+!

3426
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 20, 2012, 07:29:36 am »
20 October 2012

Bodyweight@session : ~194,25
Soreness : none
Injuries/aches : none?

3x5 based template - workout #39

Skipped one workout this week for better quad recovery. Was stretching daily, quad feels 100% now but i chose not to squat, patience!

ROMANIAN DEADLIFTS:
5@176 lbs ( same )
5@176 lbs ( same )
5@176 lbs ( same )
-Stayed at same weight to work on technique. Felt good , looked weird.

SINGLE LEG EXTENSIONS:
15@25 lbs
15@25 lbs
15@25 lbs
15@25 lbs
-Brought those back after adarqui's recommendation. Did only left leg. Tempo was slow, something like 3:1:3

PUSH PRESS:
5@99 lbs ( -16,5 lbs ) , ( +3 reps )
5@99 lbs ( -11 lbs ) , ( +3 reps )
5@99 lbs ( +11 lbs )
OHP finisher: 14@66 lbs ( -1 rep )
-Better than last week's disaster. 1 rep shy for the finisher though.

DEAD HANG CHINUPS:
10@Bodyweight ( same ) , ties :personal-record:
7@Bodyweight ( +1 rep )
5@Bodyweight ( same )
Total = 22 ( +1 reps )
-Better than last week , 2 reps shy of 2 weeks ago though.
Tried an 11th rep at 1st set for a new PR but failed.

RDL video and discussion here:
http://www.adarq.org/sts-qa/age-vs-vertical-various-qa-%28-programming-exercise-form-etc-%29/msg78849/#msg78849

3427
ADARQ & LanceSTS - Q&A / Re: Age vs Vertical :: various Q&A ( programming , exercise form etc )
« on: October 20, 2012, 07:17:31 am »
20 October 2012

So i did RDLs again , second time using Lance's cues. Felt right this time but watching the video i am confused:

<a href="http://www.youtube.com/watch?v=4aKH9_lYMx0" target="_blank">http://www.youtube.com/watch?v=4aKH9_lYMx0</a>

Is that a correct RDL?
Is it a straight leg DL?
Is it a snatch grip DL?
Is it some kind of wrong mixture of all of the above???

3428
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 17, 2012, 02:49:28 pm »
Quote from: Raptor on October 17, 2012, 02:25:55 pm
Now now, don't remind me the time you posted what I posted a few posts above.

LOL, a glorious moment indeed , well played!
Still can't even compare to your numerous and spectacular reading-the-log-before-you-reply fails , you are the rightful and undoubted king of the forum at that!

3429
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 17, 2012, 12:27:22 pm »
^Guilty as charged!!!  :pissed:
Most of the times the answer is in the same page , a few posts above.
Many other times you ask something you have asked again.

Not that this will make you change, just saying...  :P

3430
ADARQ & LanceSTS - Q&A / Re: Age vs Vertical :: various Q&A ( programming , exercise form etc )
« on: October 17, 2012, 10:03:20 am »
Quote from: LBSS on October 17, 2012, 09:29:37 am
your estimates might be off and the 60-70% thing is just an average range. don't beat yourself up about it. you're probably right about leaning out before you bulk again, though. plus if you do it right you'll maintain most/all strength and probably gain an inch or two on your vert due to decreased bw.

Thanks for the advice!
Yes, no freaking out. I decided to attempt a smal cut for now though, trying to push over 200 wet weight curently leaves a feeling of over-bloating and i dont like it.
I will do as i said in my journal:
Quote from: vag on October 15, 2012, 04:32:52 pm
-Changed diet plan too , instead of bulking every day i will be bulking only on lifting days and cutting on all others. Ideally i will stay above 190 but achieve a nice recomposition.

Also for bulk days i will give this carb-back-loading thing a try, no exaggerations and overhyping, but it seems interesting.

Any further key suggestions are very welcomed,  you are by far the forum's Lyle/recomposition guru!

3431
Nutrition & Supplementation / Re: DOPE recipes!
« on: October 16, 2012, 01:39:59 pm »
^Good post.
I'm aware of the mercury issue  it is an issue for all fish , the higher they are in the food chain the worse, i was buying mercury-free ones already.
Radioactivity is something much more important and dangerous. Most tunas are supposedly fished and packed in Thailand but how can you be sure , and it's very close there too.
Canned tuna was my #1 source of food protein, easy to store, long expiry date , no cooking, no fat , no carbs, high percentage of good quality ( BCAA chain ) protein, it is actually a solid state protein supplement.
I recently stopped consuming them, but i am still not sure if all this tuna/fukoshima correlation is a fact or an urban legend / conspiracy theory...

3432
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: October 16, 2012, 11:57:02 am »
^Awesome!!!  :highfive:
Even more awesome , the coronas behind the prize... that's the way!!!

3433
Nutrition & Supplementation / Re: DOPE recipes!
« on: October 16, 2012, 11:54:51 am »
Quote from: MrBig on October 16, 2012, 11:34:35 am
Egg yokes have their good and bad sides. But don't want to get boring here with science stuff all in all they have more bad stuff then good....They are good for getting your blood picture etc. but contain tons of shit that are bad... This does NOT mean you should not eat it,just eat it but not too much. On the other side whites are full of protein and stuff that will help you so much... :)

Confirmed , too much bad cholesterol would be the worse. Fuckers taste awesome though. When i do egg recipes i put 6 whites / 1.5 yolks.
You seem to have done your homework in nutrition, what is your opinion about canned tuna in regards to the fukoshima accident?

3434
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 15, 2012, 04:32:52 pm »
15 October 2012

Bodyweight@session : ~194,5
Soreness : none
Injuries/aches : left quad slightly bugging

3x5 based template - workout #38

SQUATS , MSEM , 45 seconds between reps / 4 minutes between sets:
3x1@165lbs
2x1@176lbs
-165 ( about 90% 1RM ) was awesome.
-176 ( about 95% 1RM ) still good but quad bugged a bit on 2nd rep so i stopped.

BENCH PRESS:
5@137,5 lbs ( -16,5 lbs ) , ( +1 rep )
5@137,5 lbs ( -16,5 lbs ) , ( +1 rep )
5@137,5 lbs ( -16,5 lbs ) , ( +1 rep )
13@115,5lbs ( -2 reps )
-Failed to do 3x5 for three consecutive workouts so deloaded ~10%.
Somehow i failed to complete the 15 reps finisher that i was able to in the last 2 workouts.

SEATED CHEST SUPPORTED MACHINE ROWS:
5@143 lbs ( -33 lbs )
5@143 lbs ( -33 lbs ) , ( +1 rep )
5@143 lbs ( -33 lbs ) , ( +1 rep )
15@110 lbs ( -22 lbs )
-Big deload as planned here to improve ROM, now going all the way to chest.

-Goodbye 5-reps squats, gonna go with MSEM for a while to keep injured quad less time under tension. Maybe 95% was not a good idea, but 90% was too easy.
-Also it is about time i stop calling this starting strength , it is still 3x5 based but it has deviated a lot. Once i totally heal quad, squats will go like lance's intensity/volume alteration.
-Changed diet plan too , instead of bulking every day i will be bulking only on lifting days and cutting on all others. Ideally i will stay above 190 but achieve a nice recomposition.

3435
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: October 15, 2012, 05:39:15 am »
I was hiting them twice a week, 3x12 on strength days and 4x5 on power days.  Those numbers were delusive though, something in this machine allows you to go very heavy, no idea what.
Also , above 350 it would become a little unstable , start making kranking noises etc. Above 400 it felt like it could break any minute, i was sweating with anxiety. Then i switched to SL calve raises, which are also very comfortable there, because of the massive machine frame you get very good balance.

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