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Messages - vag

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3451
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 11, 2012, 06:58:51 am »
^SLRVJs , you can never know what to expect. The ziani story, well said.
It happens with DLRVJs occasionaly too. See killerjunior and dunkfather, they got to 40+ DLRVJs without ever squatting, just going out and dunking every day.

3452
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 11, 2012, 06:48:17 am »
^IMHO an explosive setup seems ideal according to his data , but he has done it a few times and it failed. That's why i say i don't get it. He SHOULD be jumping higher.
Quad dominance is my last card trying to explain his strength/jump disanalogy. But that's just my guess/estimation, i can't back it up except from the total pchain work absence in his templates.
As for SVJs , i am absolutely sure that if he practiced them he would be at 30'' in no time.

3453
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 11, 2012, 06:38:12 am »
Quote from: adarqui on October 10, 2012, 03:27:18 pm
Quote from: vag on October 10, 2012, 05:43:58 am
Quote from: adarqui on October 10, 2012, 02:12:29 am
BW = not sure in morning, at night though, 180.. HEH

That's it , you're over 30 and getting fat , awesome!!! Get on my level bro!  :P

hahaha!!


Quote
No kidding though , how is your body composition? You were at 140lbs <10% when you stopped training , what happened then? I would guess you went to like 160 - 12%? And now?

148/~8% or so when i stopped... well, i worked at this sh*thole warehouse and i didn't have enough money to eat properly, so, i stopped working there around 155 lb or so... so i didn't gain much weight while working there, and i lost muscle.

im 177 - ~14-15% right now.. body fat % is just a guess, but probably accurate.. i can see my abs lightly when im not 'soft' from too much milk.




i want to hit 200 within say, 3-6 months.. :F

i figure the only way to get back into jumping this time around, is to put on lots of lean muscle.. i don't really want to 'push my cns' this time around.. i'd rather get yolked, which will take some temporary fat gain but then i'd just cut it later on.

not worrying one bit about fat gain will allow me to put on some serious mass in these next few months..

plus im not broke anymore so i can just eat really good food, high in protein, great quality, no joke.. really helps.

when i was at my part-time warehouse job, i ate like CRAP and had to skip meals.. it was really bad.

:D


peace everyone!

I'll be damned , you ARE getting on my level!
This is very intesting because i have a similar approach currently ( except from the high-rep squatting ).
I came back from holidays at ~185/14% , now (almost 2 months later ) at around 197/17%. I will continue bulking , i want to stop at ~210. As i approach 200, bulk gets more difficult ( its a quality bulk like you said, no junk and sweets etc , bulk calories are all planned ) so i guess it will take me a couple of months to get there, maybe we will sync. Will be very interested to see your approach for a drastic cut with maximum strength maintenance focus.
Ok , see you in 2-3 months , you old fat fart!  ;)  :P

3454
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 10, 2012, 03:07:15 pm »
10 October 2012

Bodyweight@session : ~197
Soreness : none
Injuries/aches : none?
Fatigue : high , sprinting after a long time wrecked me.

Starting Strength - workout #36

Not really a SS template anymore but it's still 3x5 based.

ROMANIAN DEADLIFTS:
5@176lbs ( -77 lbs )
5@176lbs ( -77 lbs )
5@176lbs ( -77 lbs )
-Took a huge deload to reset technique. Movement felt way better , glute driven, far deeper ROM.
Having all cues in mind feels mechanical though, it's gonna take a few sessions to absorb them.
 
BICEPS EZ-BAR CURLS:
10@76 lbs
10@76 lbs
10@76 lbs
10@76 lbs ( +2 reps )
-Very difficult but got it.

TRICEPS PUSHDOWNS:
10@66 lbs ( -5,5 lbs )
10@66 lbs ( -5,5 lbs )
10@66 lbs ( -5,5 lbs )
10@66 lbs ( -5,5 lbs )
-After last week's research i deloaded 5,5 lbs. Was rather easy.

In biceps and triceps I'm at that weird place where e.g. 66 is easy with perfect form but 70,5 is very hard, the minimum 5,5 lbs jump is too much ( 8,5% increase ).
To illustrate it better, 8,5% increase in a 300lbs squat would be jumping to 325lbs! Whatever, i will add and do as much reps as i can until i get 4x10.

3455
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 10, 2012, 05:43:58 am »
Quote from: adarqui on October 10, 2012, 02:12:29 am
BW = not sure in morning, at night though, 180.. HEH

That's it , you're over 30 and getting fat , awesome!!! Get on my level bro!  :P

No kidding though , how is your body composition? You were at 140lbs <10% when you stopped training , what happened then? I would guess you went to like 160 - 12%? And now?

3456
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 10, 2012, 05:36:12 am »
Quote from: acole14 on October 09, 2012, 10:12:27 pm
Yeah I know...I just think he's in need of some serious guidance atm, but hopefully he's on the way now.

No doubt, i wasn't suggesting you or anyone to not help him, on the contrary. I was just irritated by his persistance to post in adarq's journal and then in here.

3457
ADARQ & LanceSTS - Q&A / Re: Age vs Vertical :: various Q&A ( programming , exercise form etc )
« on: October 10, 2012, 05:21:56 am »
Raptor , great question , i was thinking exactly the same. My arms are too long , i can touch my fucking knee without bending back , just lowering shoulder!

Thanks a lot Lance , very useful and detailed coaching. I will implement all today, hope i can film too.

3458
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 09, 2012, 03:06:34 pm »
9 October 2012

Bodyweight@session : ~197
Soreness : none
Injuries/aches : left quad

10 mins dynamic warmup

5x~80m sprints , ME
5x~80m sprints , ME
3x~80m sprints , ME
-Style was sprint, walk back, sprint again, 3 mins rest between sets.
-Quad was bugging during warmup but not during sprints.
-3d set was bad , could not push more than 50% , shins and hip flexors started bugging so i stopped.

MUST STRETCH MORE!
MUST FOAM ROLL MORE!
MUST DO SOME CORE WORK!

3459
ADARQ & LanceSTS - Q&A / Re: Age vs Vertical :: various Q&A ( programming , exercise form etc )
« on: October 09, 2012, 02:37:14 pm »
Quote from: LanceSTS on October 09, 2012, 01:59:55 pm

  First off Im sorry for taking so long to respond to your rdl video Vag, Ive been moving into a new house in the same complex with my gym and havent had much time at all. 


No prob , i saw you were away from the whole forum, thanks for replying!

So , if i get it right, my main flaws would be that:
-I am not sweeping the bar , it goes a bit away from my body. Pulling with lats and keeping it on heels fixes that.
-I am lowering the bar, not pushing my hips back. I need to push hips as back as i can maintaining neutral spine and steady knees bend.

How is my spine? Is it neutral? If not, am i arching or rounding? My upper back natural posture is kyphotic btw, i am mostly referring to lower back during the lift.
Keep in mind that the video is a maximal lift, most i have ever done is 7x253 and this day i did 3x5@253 , PRish performance.
I will try to apply all cues tomorrow, will go lighter.

3460
ADARQ & LanceSTS - Q&A / Re: Age vs Vertical :: various Q&A ( programming , exercise form etc )
« on: October 09, 2012, 11:55:00 am »
Crosslinked from the pics&vids thread :

<a href="http://www.youtube.com/watch?v=lh82VnSzpT0" target="_blank">http://www.youtube.com/watch?v=lh82VnSzpT0</a>

Critique/corrections please?

3461
ADARQ & LanceSTS - Q&A / Age vs Vertical :: various Q&A ( programming , exercise form etc )
« on: October 09, 2012, 11:53:57 am »
New thread to stop spamming my pics&vids thread with lifting videos, also to catch the admins attention faster.



Q&A INDEX:

1. Romanian deadlifts form check.
2. Thoughts about lean body mass gains during a bulk.
3. Romanian deadlifts form check update.
4. Thoughts about body recomposition diet plan.
5. Calculating Total Daily Energy Expenditure.
6. Romanian deadlifts form check update #2.
7. Front squats form check.

3462
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 09, 2012, 10:31:46 am »
I was thinking of your case earlier today. I still don't get it. 2*BW squat, low bf%, very often jumping , stretching and all, WTF!!! I know you think you dont have good jumping genes and i accept that, but at least your SVJ should be above 30 and then dropstep/RVJ a couples inches higher. 35'' SVJ / 37'' RVJ would be very realistic for your qualities.
SO , i'm gonna go raptor-style (  :uhhhfacepalm: ) because i can't explain your phenomenon othrwise:
Maybe you are too quad dominant and that restricts you from expressing your strength on the court? I don't rememver you doing much assistance stuff so you may have tried it already, if not maybe you should consider shifting to low-volume-high-intensity squat for maintenance and push a bit more on pchain work such as BSS / RDLs / GHRs, see what happens.

Just a couple of genuine broscience cents.  8)

3463
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 09, 2012, 08:45:32 am »
Man , take this discussion to your journal or to a new thread!
No offence, but you are destroying one of the most interesting/hardworking/beasty journals on the forum.

3464
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 09, 2012, 05:17:47 am »
Quote from: entropy on October 09, 2012, 01:46:02 am
Never seen this before. I think it's just my scale being funny. It probably can't differentiate weights around 80kg accurately and it's appearing to round to 80.

Testi it ( if you haven't done it already ). Weigh yourself and if it says 80 drink 500ml of water and weigh again. If it says 80,5 it means it works fine.

3465
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 09, 2012, 05:14:56 am »
Quote from: Raptor on October 08, 2012, 01:50:08 pm
Good shit, how much you weigh nowadays?

Will you ever just look up a few posts? It's in the same page for fuck's sake!

Quote from: LBSS on October 08, 2012, 09:49:36 am
FRIDAY:

BW = 177
...
...
...

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