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Messages - FP

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571
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 27, 2017, 08:49:35 am »
Quote from: maxent on January 27, 2017, 08:07:53 am
BS 6x110, 6x110(paused 1st rep), 8x70(paused), 8x90(paused)
BP 3x5x80
Back Xtn 3x8x65(PR)
Back Xtn 12x10(25 degree; PR)

BW: 78.7kg (PR)

Notes:
Still cant squat for shit, made hard work of 110kg,, feels like how 6x130kg used to feel 5 weeks ago. Im such piece of shit, i lose 2kg of weight and take 20kg off the bar, good job dickhead.

Your posts scare the shit out of me. I injured my back over a month ago and haven't squatted since then and had to cut most leg workouts cause knee pain started coming up, and I've also steadily been losing weight. When these injuries finally pull through I'm probably going to be squatting 225 again  :(

572
Progress Journals & Experimental Routines / Re: FP's log
« on: January 17, 2017, 04:43:26 pm »
Yo. So I decided I'm coming back to the forum to occasionally log things. I don't have a lot of resources for feedback so I'm going to occasionally post when I run into problems or need some sort of advice.

I've been training and logging in a notebook almost every day since mid-october. Here are some of the PR's I hit:

12/20/16: ATG squat 300 x 5,4
12/23/16: R-SLRVJ 31.5"
1/07/17: Pullups x 10,10,11 @184 BW
1/08/17: BP 175 3x5
1/13/17: SVJ 32.5"

<a href="http://www.youtube.com/watch?v=TchIlQIA6FI" target="_blank">http://www.youtube.com/watch?v=TchIlQIA6FI</a>

I strained my Quadratus Lumborum (back muscle) on 12/26 and didn't give it adequate recovery, it's still hanging around a little bit. I had an Ultimate frisbee hat tourney this weekend (where I was pretty dominant) and the next day I felt right meniscus pain, right elbow pain, left adductor ache, low back ache. That scared me quite a bit so I'm backing off all training for a full week and just going to stretch and do yoga.

I haven't been following a program, just kind of doing whatever I feel is important at the time, but I'll post a plan for a program eventually.

573
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 25, 2016, 03:35:15 pm »
Mmmmmmmmmmmm! Your last 2 5k's look great for training runs. I know it's cool to run in new places every time but you should try running a 5k around a track with a watch at least a few times, it might help you better pace yourself and break limits if you know how fast you completed every quarter mile. Also, no variations in ground level might help make your graphs easier to analyze.

Actually looked through some of your earlier workouts and damn. You've been getting a lot of shit done. Nice job

574
Article & Video Discussion / Re: Hypoxic training
« on: September 25, 2016, 03:27:33 pm »
Quote from: gukl on September 25, 2016, 08:46:54 am
live high - train low seems to be the way to go

you get physiological adaptations of living high...(aka hypoxia) but if you also train high, you can't reach the same intensity as if you'd trained low

IMO it depends on what kind of training you're doing. Surely for Olympic lifitng and lower rep Powerlifting hypoxic training isn't the way to go. However if you're doing any sort of workout with a conditioning component - interval sprints (where you'll end up going submax anyway), running longer distances, or even doing a more Bodybuilding style workout with short rest intervals and lower intensity you could benefit from training with a hypoxic mask. Let me know if you disagree.

575
Article & Video Discussion / Hypoxic training
« on: September 25, 2016, 04:55:16 am »
There wasn't a thread for training with oxygen deprivation, so i figured I'd make one.

Check out this article:
https://breakingmuscle.com/strength-conditioning/the-truth-about-hypoxic-training-and-oxygen-reducing-masks

The author reviews a lot of studies done on hypoxic training but most of the results are negligible. Most of them are short term studies and the author makes a point that the testing protocols are bad.

However the one study he highlights that went on for 8 weeks (still not that long) showed significant improvement in "endothelial growth factor", which he says:

Quote
the hypoxic group was producing more blood cells and better able to restore oxygen supply to tissues when blood circulation wasn't high enough for the body's demand.

What's interesting is that after 4 weeks the hypoxic group actually showed decline but then at 8 weeks a large improvement. You can see how a short term study might not accurately gauge the effectiveness of hypoxic training.

Quote
Recent meta-analysis indicates that high-intensity, short-term, and intermittent training is likely the most beneficial way to benefit from hypoxic training



576
Progress Journals & Experimental Routines / Re: Party's Over!
« on: September 25, 2016, 04:08:10 am »
Quote from: Mutumbo000 on September 25, 2016, 02:45:14 am
It was forward by close to a metre and everyone pretty much stopped expecting a whistle but the ref called play on and they scored under the posts, which cost us the game. One of my team mates starting abusing the ref and got a yellow card and warned that he'd get a red card if he kept going. He couldn't help himself and just kept swearing and going off his tree so the ref sent him off and gave him a red card, which meant he couldn't take part in any other games for us that day.

Fuuuuck this type of bullshit. In pro Ultimate there's an "integrity rule" so even if the refs make the wrong call the player committing the foul can call a foul on himself or call himself out or whatever and that ends up happening quite a lot with some teams. But at college/club level games are usually self-officiated and lots of players make salty calls cause they got beat.

<a href="http://www.youtube.com/watch?v=0X--wEzxR3w" target="_blank">http://www.youtube.com/watch?v=0X--wEzxR3w</a>

Rugby seems like you need to be really all-around tough and really athletic to play. Is it like football without pads? How do people manage that level of physicality???

577
Progress Journals & Experimental Routines / Re: FP's log
« on: September 25, 2016, 02:42:36 am »
Thanks for the input guys. Funny thing is: I actually am going on a trip to Ukraine and the Czech Republic at the end of this cycle. It'll be the first time I have visited my childhood home since I came to America at 6 years old.

9/23 fri, Day 1/12

BLOCK 2: 0/7 complete
Run with dog: 2x sprints, 2x alt leg bounding

Was at the beach almost the entire day and fell dead asleep a couple hours after getting home. This first day was extra anyway and since I didn't complete 4 bounds and sprints I won't count this block.

9/24 sat, Day 2/12

BLOCK 2: 1/7 complete
Run with dog: 4x sprints, 4x alt leg bounding

BLOCK 6: 1/3 complete
-Superset x 3
--BB calf raises 255, 205, 225 x 5
--Flys 25s 3x8
--OHP 25s 2x15, 35s 1x12

BLOCK 0: 1/11 complete
-Gliding Ham curls x 8,8
-Groin body lifts (with working leg on chair) x 5, 5

BLOCK 2: 2/7 complete
Run with dog: 4x sprints, 4x alt leg bounding

Running with the leash is a little bit awkward, bounding with the leash is really awkward. Will start tying the leash to a belt. Maybe I can even do some overspeed work with my husky pulling me  ;D

Also have to start timing my lifting blocks. If I can complete them while decreasing rest time I can improve my conditioning too!

578
Progress Journals & Experimental Routines / Re: FP's log
« on: September 23, 2016, 02:59:09 pm »
Quote from: LBSS on September 23, 2016, 09:32:57 am
seems a bit extreme unless you actually just want to leave and are giving yourself an excuse.

I'm not saying I want to leave. I just think leaving the forum is pretty good negative reinforcement. It's not like I set an exceptionally hard goal.

579
Progress Journals & Experimental Routines / FP's Experimental Block Day 0/12
« on: September 23, 2016, 09:02:30 am »
Been a bit over a week since my last post, been really focused on work and training has taken a backseat for a while. For the next 11 days, I've planned out a brief experimental workout phase focused on rehab. Every day I'm going to be doing 3-4 brief 15-25 minute sessions. If I don't complete this phase exactly as scheduled, I will permanently leave this forum.

BLOCK 0 x daily
--Gliding Ham curls
--Adductor Band Pulls

BLOCK 1 x 4/week: 20-25 mins
-Superset x5
--Paloff Press (or anti rotation alternative)
--Side Plank (or oblique alternative)
--Hip Thrust

BLOCK 2 x 4/week: 10-15 mins
-Run with dog: 4x 20-40m Sprints, 4x 20-40m Alt. leg bounds

BLOCK 3 x 3/week: 18-21 mins
-Superset x 5
--Leg Raises
--RDL

BLOCK 4 x 3/week 19-22 mins
--Light stretches x 10 mins
--Light Plyos x 10 mins

BLOCK 5 x 2/week: 15-20 mins
-Superset x 4
--Squats
--Pullups
--Banded Clams

BLOCK 6 x 2/week: 13-16 mins
--BB calf raises
--DB flys
--DB OHP

580
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 21, 2016, 01:07:08 am »
Nice squats!

Sorry I haven't posted the pic of the diy vertec, I keep forgetting  :huh:

Quote from: maxent on September 08, 2016, 11:00:24 pm
You guys can get a good workout by jumping at the rim b/c getting a palm over the rim is 30"+ palm touch but for me an SVJ to the rim is only 22" and a wrist touch is a nothing special 27" or whtaever. If i have ambitions of cracking 40" - then jumps at the rim wont mean anything unless im touching deep down my arm but this isn't as really a good workout cos you dont jump up to touch a target with your forearm (who does?) - it works better when you're tryina touch a target with your hand.

Wouldn't a wrist touch be 30"? If you're 22" away with standing reach and your hand is 8"

I know you said touching the rim with your wrist is not the best target, but if you hit the rim with a little bit of force, it will leave a slight red mark on your wrist (not hard enough to injure yourself obviously). If you use your thumb to measure you can estimate how far the red mark is from the crease of your wrist, which should give you a measure of height with maybe .25"-.5" margin of error.

581
Progress Journals & Experimental Routines / Re: FP's log
« on: September 13, 2016, 12:00:34 am »
9/10 (continued)

BP: 135 x 6,6,4 125 x 6
DB SL calf raise: 10s 4x12 x each leg
Poor Man's reverse hyper: learning movement

9/11
A few SL jumps, 1-step LSLRVJ PR of 26.5"

9/12
3 jump sessions, all not good. 1-step RSLRVJ PR of 26.5". Repeatable 31.5" SVJ again

Pickup: First Ultimate playing in 2 weeks. I'll keep it short. It was bad. Throws, Speed, Endurance, Mentality, Defense, field awareness were all bad. The only thing I had going for me was that I was running hard. Comparatively I was still probably one of the best players but that doesn't mean much at pickup.

The worst part: Hamstring and Groin tendinitis flared up pretty bad in the car ride on the way back. Shoulder is definitely impinged or labrum damaged. I'm gonna cut out jumps for now and work around those areas for 2 weeks with GPP and then start very gradual strengthening. It might take a few months but I have to take it very seriously and in the meantime do what I can

582
Progress Journals & Experimental Routines / Re: FP's log
« on: September 10, 2016, 05:21:40 pm »
9/9 fri
unplanned rest day.. Really busy day :/

9/10 sat

Jumps
SVJ x 25: max touch 31.5" REPEATABLE :personal-record:
2-step (RL) DLRVJ x 15: max touch 32.5"
3-step (LRL) DLRVJ x 25: max touch 33.5"
4-step (RLRL) DLRVJ x 15: max touch 34"
5-step (LRLRL) DLRVJ x 20: max touch 34.5" (only got one, couldn't repeat for camera)

<a href="http://www.youtube.com/watch?v=74dWjDqjMFw" target="_blank">http://www.youtube.com/watch?v=74dWjDqjMFw</a>

ALSO, This is 100 jumps in 1 session. That's a volume PR lol. I must have been out there for at least 1.5 hours

583
Progress Journals & Experimental Routines / Re: FP's log
« on: September 09, 2016, 12:14:30 pm »
Quote from: LBSS on September 09, 2016, 09:02:53 am
why does BSS make your groin tight? for me it's a loosener.

No idea. I'll video the form next time I do it. Groin only became tight the day after

584
Progress Journals & Experimental Routines / Re: FP's log
« on: September 09, 2016, 08:51:33 am »
Quote from: adarqui on September 07, 2016, 09:00:57 pm
Quote from: Final Phenom on September 05, 2016, 11:15:30 pm
So over the last month and especially last week I've pretty much reached an all time low regarding poor lifestyle choices. Smoking weed 3x day, eating extremely shitty, working out very little and not lifting at all, spending my time couch-glued to the internet/watching tv series, not progressing on artwork, barely socializing. But I'm turning/gonna turn it all around because I have in the past. This is gonna be my best athletic year ever, by far.

:highfive:

sometimes it takes something like this to get us to "flip the switch" ... sounds like you're on your way to doing just that. flip the switch and go consistent beastmode.

Thanks bro. I will try my darndest  :raging:

9/7 tues
Groins super tight from BSS. Still haven't got this program figured out completely but it was a planned rest day

9/8 wed

LSLRVJ:
-1-step x 20: max touch 26"
-2-step x 15: max touch 27"  :(
-3-step x 10: max touch 27"  :huh:

+12 hours

20 mins stretching: hams, quads, psoas, abs
BB OHP: 75 3x8 - 1:30 rests
Pullups: 5,5,5,5,4.5 - 2:00 rests
Seated Banded Knee drives: 4 sets - failure x each leg - :30 rests
Parallel Squat: 135 x15, 205 x8, 265 4x5, 270 x5 - 3:00 rests

270 squat was ballsy, almost failed last rep. Sets 3,4 felt light and fast.

585
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 09, 2016, 08:34:41 am »
Be cool and make your own ghetto vertec like me. Literally took me like an hour to make it once I figured out a good place to put it and how it would move around. Every once in a while I read about one forum member or another struggling to measure reach or not having a good target etc. and I laugh in my head at your pleb struggles.  :P

I'll take a pic and edit it into this post later today, but it's nothing special. I'm sure you can make a different design to fit your environment/needs, especially if you put some time into it.

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