3676
Bios / Re: Animals
« on: June 25, 2012, 07:44:21 am »
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3677
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 24, 2012, 05:34:33 am »
^This journal is almost 3 years old now and doesn't have a single ab work gym entry. All i do for abs is kellyb's 7DVJC occasionaly.
As for adding weight, that's how SS is prescribed. I am very weak currently , especially after that injury my 3x5 squat is below 1*BW so i have a long way up.
But reading more in the SS wiki i saw i made those 2 mistakes:
-Being stuck is failing 3 times to add weight, not 2 as i said.
-Reset is deload 10% but then build back up , not pick up where you were i was as i said.
As for adding weight, that's how SS is prescribed. I am very weak currently , especially after that injury my 3x5 squat is below 1*BW so i have a long way up.
But reading more in the SS wiki i saw i made those 2 mistakes:
-Being stuck is failing 3 times to add weight, not 2 as i said.
-Reset is deload 10% but then build back up , not pick up where you were i was as i said.
3678
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 23, 2012, 10:17:05 am »
Changed my mind , i will start Starting Strength right away.
My starting "reevaluation" point will be when i get stuck 3 times.
Being stuck =2 3 consecutive sessions of not being able to add weight to squat. That will be followed by a 10% deload and then picking up from the load that i got stuck build up again.
I will probably renew my gym membership too and just interrupt it for holidays.
I think i will follow the "The Wichita Falls Novice Program" modified a bit, it will be like that:
Day 1 ( Monday )
Squat 3x5
Bench press 3x5
Seated rows 3x8
Standing calve raises 3x15
Day 2 ( Wednesday or Thursday )
HP cleans 5x3
Squat 3x5
Biceps & triceps 3x12
Day 3 ( Friday or Saturday)
Squat 3x5
Press 3x5
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Lance calve raises ( SL eccentric/DL concentric ) : 3x8
When i can't lift 3*week ( like the following week ) i will do day 1 and day 3 adding cleans.
Thanks to Steven Miller for bringing SS to my attention with recent posts, it's a training program very close to my training philosophy ( keep it simple, base a lot on squat, get strong overall, don't hesitate at all to add mass ).
Thoughts/objections always welcomed, although i am 100% convinced to do what i said to the letter.
My starting "reevaluation" point will be when i get stuck 3 times.
Being stuck =
I will probably renew my gym membership too and just interrupt it for holidays.
I think i will follow the "The Wichita Falls Novice Program" modified a bit, it will be like that:
Day 1 ( Monday )
Squat 3x5
Bench press 3x5
Seated rows 3x8
Standing calve raises 3x15
Day 2 ( Wednesday or Thursday )
HP cleans 5x3
Squat 3x5
Biceps & triceps 3x12
Day 3 ( Friday or Saturday)
Squat 3x5
Press 3x5
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Lance calve raises ( SL eccentric/DL concentric ) : 3x8
When i can't lift 3*week ( like the following week ) i will do day 1 and day 3 adding cleans.
Thanks to Steven Miller for bringing SS to my attention with recent posts, it's a training program very close to my training philosophy ( keep it simple, base a lot on squat, get strong overall, don't hesitate at all to add mass ).
Thoughts/objections always welcomed, although i am 100% convinced to do what i said to the letter.
3679
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 23, 2012, 05:53:58 am »
^Not sure, probably 2 and maybe 3 weeks.
3680
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 22, 2012, 01:08:51 pm »
22 June 2012
Bodyweight@session : ~192
Soreness : none
Injuries/aches : left quad.
SQUATS :
10@44 lbs ( same )
5@88 lbs ( same )
5@154 lbs ( +22 lbs )
3@198 lbs ( +22 lbs )
3@209 lbs ( +11 lbs )
-Sweet. 209 was not full though, was just above parallel. I felt like quad wouldn't be able to drive me off the hole.
-Gonna stay at same loads next time and then use 5,5 lbs increments for the remaining 5 sessions till subscription end.
LEG EXTENSIONS:
3x15@110lbs
LEG CURLS:
3x15@85lbs
LANCE CALVE RAISES ( SL eccentric - DL Concentric ):
3x8@110lbs each leg ( same )
Bodyweight@session : ~192
Soreness : none
Injuries/aches : left quad.
SQUATS :
10@44 lbs ( same )
5@88 lbs ( same )
5@154 lbs ( +22 lbs )
3@198 lbs ( +22 lbs )
3@209 lbs ( +11 lbs )
-Sweet. 209 was not full though, was just above parallel. I felt like quad wouldn't be able to drive me off the hole.
-Gonna stay at same loads next time and then use 5,5 lbs increments for the remaining 5 sessions till subscription end.
LEG EXTENSIONS:
3x15@110lbs
LEG CURLS:
3x15@85lbs
LANCE CALVE RAISES ( SL eccentric - DL Concentric ):
3x8@110lbs each leg ( same )
3681
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 22, 2012, 09:31:02 am »
As my gym membership expires in 2,5 weeks , i made my training plans:
-Until membership expiry i will keep going as i am now , focus is absolute quad recovery.
-Gonna cut down a bit on kcals , it seems i have stabilised at 193-94 lbs , bodyfat is around 17%. I will cut to around 187 (85kg).
-After gym ends and until holidays start ( 10 till 30 July ) i will probably keep up with strength using pistol squats etc and try to jump a lot ( hoping ill be healthy for that ).
-After holidays i will do SS until i reach 2*BW , which is until i die because i will never get there but oh-well, will be fun!
cheers.
-Until membership expiry i will keep going as i am now , focus is absolute quad recovery.
-Gonna cut down a bit on kcals , it seems i have stabilised at 193-94 lbs , bodyfat is around 17%. I will cut to around 187 (85kg).
-After gym ends and until holidays start ( 10 till 30 July ) i will probably keep up with strength using pistol squats etc and try to jump a lot ( hoping ill be healthy for that ).
-After holidays i will do SS until i reach 2*BW , which is until i die because i will never get there but oh-well, will be fun!
cheers.
3682
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 20, 2012, 05:03:10 pm »
HUGE thanks to kingfish , high-rep extensions and curls worked, quad feels so recovered today!
20 June 2012
Bodyweight@session : ~193
Soreness : none
Injuries/aches : left quad
SEATED MACHINE ROWS , Lance method ( 45 seconds pauses ):
210bs ( +5 lbs ) :
10 + 7 + 7 , total = 24 reps ( -2 reps )
-Very strong.
SHOULDERS SEATED OHP , Lance method ( 45 seconds pauses ):
99 lbs ( same ) :
11 + 9 + 7 , total = 27reps ( +2 reps )
-Very strong too.
CHINUPS, Lance method ( 45 seconds pauses ):
BW(193) ( -1 lb ) :
8(PR) + 5 + 4 , total = 17 reps ( +1 rep )
-Slow but steady improvement. Embarassing PR is still PR.
BENCH PRESS , Lance method ( 45 seconds pauses ):
121lbs ( same ) :
8 + 6 + 5 , total = 19 reps ( -4 reps )
-Probably tired by then , was too weak here.
20 June 2012
Bodyweight@session : ~193
Soreness : none
Injuries/aches : left quad
SEATED MACHINE ROWS , Lance method ( 45 seconds pauses ):
210bs ( +5 lbs ) :
10 + 7 + 7 , total = 24 reps ( -2 reps )
-Very strong.
SHOULDERS SEATED OHP , Lance method ( 45 seconds pauses ):
99 lbs ( same ) :
11 + 9 + 7 , total = 27reps ( +2 reps )
-Very strong too.
CHINUPS, Lance method ( 45 seconds pauses ):
BW(193) ( -1 lb ) :
8(PR) + 5 + 4 , total = 17 reps ( +1 rep )
-Slow but steady improvement. Embarassing PR is still PR.
BENCH PRESS , Lance method ( 45 seconds pauses ):
121lbs ( same ) :
8 + 6 + 5 , total = 19 reps ( -4 reps )
-Probably tired by then , was too weak here.
3683
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 19, 2012, 02:24:33 pm »
^Thanks for the insight. It never occurred to me that it might be the landing and not the take off part of the jump.
Here is the jump session that i got injured , i might have caught it on cam. The dunk at 1:08 is the highest jump of the session , look at the left quad collapsing and failing to absorb the landing:
<a href="http://www.youtube.com/watch?v=fPrdXaLXGG4" target="_blank">http://www.youtube.com/watch?v=fPrdXaLXGG4</a>
19 June 2012
Bodyweight@session : ~192,5
Soreness : none
Injuries/aches : surprise-surprise, left quad.
SQUATS :
10@44 lbs ( +2 reps )
5@88 lbs ( same )
5@132 lbs ( same )
3@176 lbs ( -2 reps )
3@198 lbs ( same )
-176 and 198 were harder than last time but it's a nice surprise that i got to complete them.
LEG EXTENSIONS:
3x15@110lbs
LEG CURLS:
3x14@85lbs
STANDING CALVE RAISES:
3x15@209lbs ( same )
Here is the jump session that i got injured , i might have caught it on cam. The dunk at 1:08 is the highest jump of the session , look at the left quad collapsing and failing to absorb the landing:
19 June 2012
Bodyweight@session : ~192,5
Soreness : none
Injuries/aches : surprise-surprise, left quad.
SQUATS :
10@44 lbs ( +2 reps )
5@88 lbs ( same )
5@132 lbs ( same )
3@176 lbs ( -2 reps )
3@198 lbs ( same )
-176 and 198 were harder than last time but it's a nice surprise that i got to complete them.
LEG EXTENSIONS:
3x15@110lbs
LEG CURLS:
3x14@85lbs
STANDING CALVE RAISES:
3x15@209lbs ( same )
3684
Strength, Power, Reactivity, & Speed Discussion / Re: how much squat for athletes?
« on: June 19, 2012, 10:26:30 am »
^
Muscles are nonsensical they have nothing to do with this bullshit.
- Avishek
Muscles are nonsensical they have nothing to do with this bullshit.
- Avishek
3685
Strength, Power, Reactivity, & Speed Discussion / Re: how much squat for athletes?
« on: June 19, 2012, 08:56:24 am »
My point was that you never know until you try.
I disagree with all extreme opinions, such as yours that says you are too heavy to jump and you are destroying your tendons being 87kg.
To make it more general, i don't like to read that "i heard going to 2,5*BW wil make you slow", go there and see if it made you slow.
Oh , by the way all those regarding DL jumpers!
Also , kellyb talking about that issue:
( Found in http://www.higher-faster-sports.com/verticaljumpfaq.html )
I disagree with all extreme opinions, such as yours that says you are too heavy to jump and you are destroying your tendons being 87kg.
To make it more general, i don't like to read that "i heard going to 2,5*BW wil make you slow", go there and see if it made you slow.
Oh , by the way all those regarding DL jumpers!
Also , kellyb talking about that issue:
Quote
As for heavy weights making you slow, this is only true of people who carry strength training to the extreme. Even then, it's not the strength or heavy weight that creates slowness, it is the excessive muscular bodyweight that can develop. To verify this all you have to do is look at olympic weightlifters. Their entire sport is based on lifting heavy weights, yet they have the best vertical jumps of all athletes and are as fast as sprinters out to 30 meters.
( Found in http://www.higher-faster-sports.com/verticaljumpfaq.html )
3686
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 19, 2012, 04:09:21 am »Dropsteps felt submax so i tried a ME one , didn't work , i felt a slight bugging so i stopped.
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...
3687
Strength, Power, Reactivity, & Speed Discussion / Re: how much squat for athletes?
« on: June 19, 2012, 03:53:26 am »I heard that you should squat max about 2.5x bw else if you exceed that then you will start to slow down as you bulk up. so wouldn't squatting 3 or 4x bw slow you down.
1)Get to 2,5BW.
2)Test your vert.
3)Get to 3xBW.
4)Test your vert.
5)???
6)Profit.
3688
Progress Journals & Experimental Routines / Re: Age vs Vertical
« 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.
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.
3689
Strength, Power, Reactivity, & Speed Discussion / Re: how much squat for athletes?
« on: June 18, 2012, 01:56:39 pm »
Yeah, this is very interesting.
The question is not if the 'not-for-squat' built guy should aim to squat 2*BW , of course he should , he should aim for 3 and 4 times BW too if he can.
The question is if it is realistic for such builds to expect to reach 2*BW. I don't know the answer.
What i think should we do? Just get the squat as high as we can , regardless of the built. Work your ass off , chase progressive overloading, use peaking and plateau busting techniques when gains stagnate and all over again. The quest is not to get a standard squat to bodyweight ratio, the quest is to get your squat to bodyeweight ratio as high as possible.
Also, it's not about height , just height by itself says nothing. It is all about leverages, a combination of legs and torso length.
Some relevant discussion in here:
http://www.adarq.org/forum/crazy-weird-analysis-stuff-%29/the-squat-thread/
The question is not if the 'not-for-squat' built guy should aim to squat 2*BW , of course he should , he should aim for 3 and 4 times BW too if he can.
The question is if it is realistic for such builds to expect to reach 2*BW. I don't know the answer.
What i think should we do? Just get the squat as high as we can , regardless of the built. Work your ass off , chase progressive overloading, use peaking and plateau busting techniques when gains stagnate and all over again. The quest is not to get a standard squat to bodyweight ratio, the quest is to get your squat to bodyeweight ratio as high as possible.
Also, it's not about height , just height by itself says nothing. It is all about leverages, a combination of legs and torso length.
Some relevant discussion in here:
http://www.adarq.org/forum/crazy-weird-analysis-stuff-%29/the-squat-thread/
3690
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 14, 2012, 01:40:30 pm »
14 June 2012
Bodyweight@session : ~194 , dafuq???
Soreness : quads , abductors , calves, biceps & shoulders.
Injuries/aches : left quad , it feels much better though.
BENCH PRESS , Lance method ( 45 seconds pauses ):
121lbs ( +5,5 lbs ) :
10 + 7 + 6 , total = 23reps ( -3 reps )
-Not bad.
SEATED MACHINE ROWS , Lance method ( 45 seconds pauses ):
205lbs ( same ) :
11 + 8 + 7 , total = 26 reps ( +1 rep )
-Very strong, awesome form.
SHOULDERS SEATED OHP , Lance method ( 45 seconds pauses ):
99 lbs ( same ) :
10 + 8 + 7 , total = 25reps ( same )
-Very strong until 6th rep , then sudden dropoff, same in all sets.
CHINUPS, Lance method ( 45 seconds pauses ):
BW(194) ( +2,5 lbs ) :
7 + 5 + 4 , total = 16 reps ( +1 rep )
-Good form , got 1 extra rep despite being very heavy , nice.
Later:
Long lower body stretch routine ( hold each position time = 90 seconds ).
Bodyweight@session : ~194 , dafuq???
Soreness : quads , abductors , calves, biceps & shoulders.
Injuries/aches : left quad , it feels much better though.
BENCH PRESS , Lance method ( 45 seconds pauses ):
121lbs ( +5,5 lbs ) :
10 + 7 + 6 , total = 23reps ( -3 reps )
-Not bad.
SEATED MACHINE ROWS , Lance method ( 45 seconds pauses ):
205lbs ( same ) :
11 + 8 + 7 , total = 26 reps ( +1 rep )
-Very strong, awesome form.
SHOULDERS SEATED OHP , Lance method ( 45 seconds pauses ):
99 lbs ( same ) :
10 + 8 + 7 , total = 25reps ( same )
-Very strong until 6th rep , then sudden dropoff, same in all sets.
CHINUPS, Lance method ( 45 seconds pauses ):
BW(194) ( +2,5 lbs ) :
7 + 5 + 4 , total = 16 reps ( +1 rep )
-Good form , got 1 extra rep despite being very heavy , nice.
Later:
Long lower body stretch routine ( hold each position time = 90 seconds ).