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Messages - vag

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3901
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 31, 2012, 06:34:48 pm »
Quote from: LBSS on January 30, 2012, 10:46:35 pm
nice work on the pull downs.

Thanks. I checked , PRs are 8x187 / 4x198. My pulls are much better than my pushes , still nothing impressive though.

2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 5
Lower body sessions     : 8
ME jumping sessions     : 0
Stretching sessions      : 2
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 5
Endurance sessions      : 5

31 January 2012

Bodyweight@session : ~193.5 , bloated.
Injuries/aches : none
Soreness : Some upper body DOMS , mainly chest and lats , ~2/5.

Explosive lower workout.

HANG POWER CLEAN:
3@99lbs
3@110lbs
3@121lbs
3xF@132lbs
-Changed to 4x3. Missed 3 times @132 , it seemed more like a psychological thing ( 20kg plate barrier ).

EXPLOSIVE HALF SQUATS :
3@231lbs ( +11 lbs )
3@253lbs ( +11 lbs )
3@275lbs ( +11 lbs )
3@297lbs ( +11 lbs )
3@319lbs ( +11 lbs )
3@341lbs ( +11 lbs ),  :personal-record:
-The 319 was my best half squat set ever. Controlled descent , good depth , great explosion.
-341 was ok for legs but felt too heavy on back. Reduced ROM , like 1/3 squat. Still  :personal-record:

RDLs:
Had to wait 20 minutes for some dicks to finish their rows on the squat rack ( ! ) to do my squats  so then i run out of time , cancelled.

STANDING CALVE RAISES:
See RDLs

3902
Basketball / Re: Blake Griffin needs his own thread - This guy is a freak
« on: January 31, 2012, 08:26:11 am »
<a href="http://www.youtube.com/watch?v=eDgoGZePvh0" target="_blank">http://www.youtube.com/watch?v=eDgoGZePvh0</a>

3903
Basketball / Re: jonsey dunk thread - like the t-dub thread, kinda.
« on: January 31, 2012, 08:24:48 am »
<a href="http://www.youtube.com/watch?v=kbk6xZusexc" target="_blank">http://www.youtube.com/watch?v=kbk6xZusexc</a>

3904
Basketball / Re: LEBRON TO MIAMI HOLY SHIT I AM IN HEAVAN,DONT WAKE ME UP FROM THIS AMAZING DREAM
« on: January 30, 2012, 06:22:18 pm »
<a href="http://www.youtube.com/watch?v=wfGrqije3Zg" target="_blank">http://www.youtube.com/watch?v=wfGrqije3Zg</a>

3905
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 29, 2012, 02:00:30 pm »
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT  : 4
Lower body sessions    : 7
ME jumping sessions    : 0
Stretching sessions      : 2
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 5
Endurance sessions      : 5

29 January 2012

Bodyweight@session : ~191
Injuries/aches : none
Soreness : Inner quads , glutes , hamstrtings and calves , all barely sore , ~1/5.

Upper body workout

BENCH PRESS:
8@99lbs
8@110lbs
8@121lbs
8@132lbs
-Free weights room is closed on Sundays , had to do them at a machine.

SEATED ROWS:
8@160lbs ( +5lbs )
8@170lbs ( +5lbs )
8@180lbs ( +5lbs )
8@190lbs ( +5lbs ) ,  :personal-record:
-Bam , previous PR was 8x187. Had more in the tank but didnt want to burn out for the rest of workout.

SEATED OHP:
8@110
8@121
8@132
8@132
-LOL , i am not that strong , had to do them at a machine too.

WIDE GRIP LAT PULLDOWNS:
8@150lbs ( +10lbs )
8@160lbs ( +10lbs )
8@170lbs ( +10lbs )
8@180lbs ( +10lbs )
-PR territory here too but not sure , have to check back in the journal.

3906
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 27, 2012, 01:33:02 pm »
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 4
Lower body sessions    : 7
ME jumping sessions    : 0
Stretching sessions      : 2
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 4
Endurance sessions      : 5

26 January 2012
Nothing

27 January 2012

Bodyweight@session : ~191.5
Soreness : none
Injuries/aches : none

ME lower workout.

SQUATS:
5@176 ( +11lbs )
5@187 ( +11lbs )
5@198 ( +11lbs )
5@209 ( +11lbs )
5@214,5 ( +5.5lbs ) ( +1 rep )
-209 set was parallel , all other ( including the top 214,5 ) ATG.
-Good improvements again.
 
BB LUNGES:
6@132 each leg
6@143 each leg ( +5.5lbs )
6@154 each leg ( +11lbs )
-2nd time doing them , as expected they felt much better/natural.

STANDING CALVE RAISES:
1x15@165 ( same )
1x15@187 ( +11lbs )
1x15@187 ( same )
-165 too easy , wasted set.

3907
Basketball / Re: Blake Griffin needs his own thread - This guy is a freak
« on: January 26, 2012, 06:29:29 pm »
<a href="http://www.youtube.com/watch?v=Qlny-bZ8pPQ" target="_blank">http://www.youtube.com/watch?v=Qlny-bZ8pPQ</a>

LOL@Pau

3908
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 26, 2012, 02:03:01 pm »
Note a dunk but... dayumn!!!

<a href="http://www.youtube.com/watch?v=3NfxXTUtkd4" target="_blank">http://www.youtube.com/watch?v=3NfxXTUtkd4</a>




3909
Article & Video Discussion / Re: Hang Snatch Alternative
« on: January 26, 2012, 03:15:23 am »
Quote from: steven-miller on January 25, 2012, 06:41:48 pm
People always forget how progressing in a given exercise is actually much more important than which variant of the exercise one is performing.

There you go. The correct formula is [correct form deep squat + progressive overloading = win] , everything else is useless overanalyzing.

3910
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: January 25, 2012, 02:25:36 pm »
Quote from: Raptor on January 25, 2012, 01:41:57 pm
Masturbate more often, increase deadlift grip. Easy.

Not that I ever did that, I heard it from friends...

 :ninja:

In that case make sure to do equal faps... i mean sets with each hand or else...






3911
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 25, 2012, 01:21:53 pm »
24 January
Nothing!  :uhhhfacepalm:

25 January

Bball game.
Very good endurance. Vert felt great , legs feeling very springy and bouncy.
A few rim jumps were mediocre though , did an SVJ at ~10'2'' ( ~27'' ) and 2 dropsteps and an RVJ , all at ~10'6'' ( 31'' ). Jumping efficiency lacking obviously , but that is expected from the lack of jumping.

:rant:
Reminder is not working. The only thing that is motivating/reminding is the on-off day count. Gonna change the format , keeping year's weeks and separate workout sessions count. Each workout should be at least 1/week and leg workouts should be 2/week , let's see how that goes!
 :rant:

New reminder format:

2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 4
Lower body sessions    : 6
ME jumping sessions    : 0
Stretching sessions      : 2
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 4
Endurance sessions      : 5

Gonna keep this until weather gets better so i can start jumping again , then restart counting. Probably will keep the total reminder results ( every time a mini-season ends ) in the 1st page of journal.

3912
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: January 25, 2012, 12:59:55 pm »
I feel you on the grip thing , my grip gives up before my actual lift  strength does in RDLs. Hook grip is supposed to be superior but i was never able to get it right. I can do 90kgx8 with normal grip but i have to use mixed grip for loads above that.
As for lunges , why not switch to BB lunges to avoid/overcome the 30kg DB grip issue?

3913
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: January 24, 2012, 04:53:03 am »
Quote from: Flander on January 24, 2012, 12:00:39 am
Alot of the loggers have. PR forum.  :headbang:

Hard working forum = PR forum , its just as simple.

3x150kg(330lbs) half squat, 8x110kg(242lbs ) romanian deadlift , both@~86kg(~189lbs) BW ,  :personal-record:

3914
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 24, 2012, 04:44:52 am »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 14-7

22 January 2012 : Total rest.

23 January 2012

Bodyweight@session : ~189
Soreness : hamstrings still sore , 2/5
Injuries/aches : none

Explosive lower workout.

HANG POWER CLEAN:
5@99lbs ( +11 lbs )
5@110lbs ( same )
4@121lbs ( -1 rep )
-Awesome progress on jumping the bar. Missed the catch at last rep of last set. I think i will switch to 5 sets of 3 reps.

EXPLOSIVE HALF SQUATS :
3@220 ( -11 lbs )
3@242 ( same )
3@264 ( +11 lbs )
3@286 ( +22 lbs )
3@275lbs
3@308 ( +11 lbs )
3@319lbs
3@330lbs ( +11 lbs )
-Reduced the total number of sets from 8 to 6 for better recovery in Wednesday's bball game. I was doing 4x3 explosive + 4x3ME , now 4x3 explosive + 2x3 ME.
-3@330 is again all time  PR tie but previous was @191BW so actually it's :personal-record:
-Bar jumping off shoulders even with 286 , 308 2 grinders , 330 no grinders.

RDL:
8@198lbs ( +22 lbs )
8@220lbs ( +22 lbs )
8@242lbs ( +22 lbs ) ,  :personal-record:
-Boom! Had the strength for this PR long time now but kept losing grip , finally nailed it. Previous PRs 5x242/6x231

STANDING CALVE RAISES:
4x6@209lbs ( same )

3915
Article & Video Discussion / Re: Hang Snatch Alternative
« on: January 23, 2012, 06:19:18 am »
Quote from: steven-miller on January 22, 2012, 08:13:37 pm
The cited study did not look at the training effect of exercises on the depended variable of VJ height, but a completely different topic, which is unrelated. And if someone comes and claims that it IS related, then this person hopefully does not perform squats to improve VJ - since I can tell you that power-output will be very low for a heavy squat - and hopefully, according to this study, only performs unweighted VJs, since those, according to the presented measurements, are highest in power-output (whatever that means).

This sums it up perfectly , i was about to type the exact same thing!  :highfive:

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