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Messages - entropy

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751
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 23, 2013, 10:00:09 pm »
Looks like that hamstring cramp yesterday was more than just a cramp, think I have strained it on that last failed rep of bench press. lol. In the past the best period of training for me usually comes when i've had a period of frustration and I think this is about to happen again. The problem is i've had nothing to train towards, i don't really chase a vertical jump goal like many ppl, or a certain sprint time or whtaever. I just wanted to be a good athletic basketball player, and without any games to train for, i've had no motivation. So i've come up wiht a goal, by my 30th birthday mid sept, I want to have a double bw front squat (150kg @ 75kg). That's all. Nothing else. I would like my bench to be above 6x90+kg though as an upper body goal just to keep my upper body improving.

So yea, 150kg FS @ 75kg by my 30th birthday. Let's get it done.

752
Progress Journals & Experimental Routines / chasing athleticism - w3d3
« on: June 23, 2013, 08:05:46 am »
Training

FS 2x100, 1x110, 3Fx115, 1Fx129
BP 3x70, 2x80, 6Fx85

FS notes:

Good news is my depth is good enough now. Bad news is couldn't get any of my sets, failed 115 on the 3rd rep and 129 on the bottom. I feel bad about all of this but it's okay, at least i'm back on the wagon.

BP notes:
Failed outside the rack, had to to have someone remove the plates for me, that was scary because the bar gets unbalanced. Right hamstring cramped up. In future i'll have to bench inside the rack or avoid failure outside the rack. This sucks.

Delayed workout W3D3 by 2 days and got really weak but got it in just now. Awful workout, have been eating and sleeping poorly and have been stressed too. If I had done a heavy workout last time, i probably would have held on to strength better but because it was a light/low volume workout it didn't have the same effect. Anyway, enough about all of that. In other news i've gotten addicted to playing starcraft 1 again after a 10 year break. The game is pure crack, so good. My eyes are really red all the time and i'm not sleeping much as a result. It's good, gives me an escape from the drudgery of life lately. Think i'm going thru a phase where i've become fed up of training esp with issues i'm dealing with to do with injuries, bad form, lapsing body comp and lack of progress.

753
Progress Journals & Experimental Routines / chasing athleticism -- w3d2
« on: June 19, 2013, 10:17:46 am »
I tried to recreate my form from december but to no avail. I am getting frustrated now, it feels like i've spun my wheels this whole time. And what's worse i've picked up an injury that threatens to be chronic. So i'm decidedly worse off. Oh well. 

754
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 18, 2013, 10:49:43 am »
I figured it out. Expect nice deep pretty squats for workouts coming up, including PR ones!

755
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 17, 2013, 03:00:48 pm »
Quote from: vag on June 17, 2013, 02:48:05 pm
There are people much more knowledgeable than me in here, but imho your current ( heavier ) FS is better for your training. Yes, it is not as deep as the old one, but it is still well below parallel. I am not sure that lowering the weight  to reach an olympic depth squat will contribute positively to your training, unless it is olympic squats that you are training for.

I agree vag. Actually if you look at the BEFORE vid, I was getting a lot of bounce out of the hole by going that deep. It made the lift easier if anything. Now it's harder because I don't have such a strong bounce out of the hole, it asks for more brutal strength/power to complete the lift without the leverage. Funny isn't it. I think if I was squatting deeper now I would moving more weight more easily just because I get so much more momentum out of the deep squat. Which is to say, I think if athleticism is my main goal, then my current depth isn't necessarily a bad thing. I'll keep piling on the weight, once i've got to my goal of 140kg - I can take a few months to improve form and depth with the goal of using the same weights but with better depth.

I don't mind having nice squats, it's aesthetically pleasing and makes the lift more efficient. I am struggling with bruteforcing lifts right now, when it used to be more technique dependent in the past which I would prefer at least from a mental perspective.

756
Progress Journals & Experimental Routines / chasing athleticism -- W3D1
« on: June 17, 2013, 02:22:27 pm »
Training
FS 5x107, 5x105, 5x102.5, 5x100
BP 6x70, 6x78.5, 6x75, 6x72.5

FS notes:
I noticed how my depth's nonexistent lately. And I tried to get back to where it used to be. But there is a problem. If i do it with my current (in flux form) it hurts my hips (by bothering my back). So. I went bck and looked at tape of my squats from xmas and I was blow away. I was doing full ATG depth with crisp professional olympic lifter form back then. How far I have fallen. My mobility was fantastic back then! This gives me pause. Have I been wasting my time? Back then i'd get pinned by a 115kg single. Now I can do that for 4-5 reps and yet I feel i've not improved if anything i've regressed. I can put 130kg on the bar and FS it, but with less than thrilling depth. So. There are a few things I need to change. I want to take my form back to the way it was back then, depth also. And if I do both those things my back wont hurt and bother my hips, and i'll be a better lifter all around.

^ Damn. Hard to believe that was me.. lol.

757
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 17, 2013, 02:14:40 pm »
Quote from: Coges on June 16, 2013, 10:40:34 pm
Congrats on the PRs man. You're absolutely smashing it.

Dunks are looking nice too. I like practicing the one bounce dunks. Good transition to game environment.

Thanks!

758
Progress Journals & Experimental Routines / chasing athleticism -- W2D3
« on: June 14, 2013, 09:52:18 am »
Training
FS 4Fx115, 1x127 (PR), 5x111 (PR)
BP 6x84 (PR), 7x80 (PR)
GM 2x8x90 (PR)
BBALL (30 mins, 10 SVJ dunks, ~20 RVJ)

FS notes:
So I just got an easy PR on the 127kg single. Which means back when I had the 4x116kg PR I was probably a ≥130kg squatter?! I have no doubt i'll get 129kg next friday.  But the PR i'm especially delighted with is the 111kg for 5. Finally got that PR, it's been a while chasing it. The disappointing set was the 115kg - wanted a 4 but bailed on it on the 4th rep, just didn't have it in me so I didn't court failure/injury by forcing the issue.

I'm unhappy with my form but i'll keep going, I wanna get up to 140kg asap and then change focus on perfecting technique. Not long to go, esp how easily i'm getting these 2kg PRs on the max singles every week. ETA 6 weeks? We'll see.

BP notes:
One of those rare BP PRs. I'll take it :) 1RM calc puts me at 98kg max. The 100kg milestone looms ever so tantalisingly near. 

BBALL notes:
Kinda got carried away and attempted some 32 dunks + 5 jumps. Haven't had a dunk session in what feels like 3-4 months. So that was fun. But, my right ham/glute is acting weird now, think i might have done my back again. Sigh.


Good news is that I can still dunk, more or less the same. Bad news is I haven't got my abs anymo. I also got my first dh slam on this rim even though i'm a fat cunt now and out of practice dunking. Can't wait to get my squat up to 140kg and then cut back to 75kg bw.

Was really tempted to do paused front squats but decided to play it safe and wait patiently til next week to keep my hips happy as they have been lately.

759
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 13, 2013, 06:53:14 am »
Hips are 100% ok now. Plan to start backsquatting next week! Woohooho.  Also pec is close to 100% too. Flexibility/mobility work is paying off nicely. I expect it to do much more for me in the coming few weeks.

760
Progress Journals & Experimental Routines / chasing athleticism -- W2D2
« on: June 12, 2013, 09:00:00 am »
Training
FS 3x90, 2x102.5, 1x110, 2x5x102
OHP 4x61.5, 1x65, 10x40
WCU 5x85, 5x90
CURLZ 8x30
ABWHEELZ 2x10

Stimulants: None

761
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 12, 2013, 04:11:40 am »
^That GHR effect on the core sounds like how Good Mornings seem to me.

762
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 11, 2013, 06:04:44 am »
Thanks man. I know my depth isn't consistent yet but i'm still delighted.

763
Progress Journals & Experimental Routines / chasing athleticism -- W2D1
« on: June 10, 2013, 09:01:26 am »
Training
FS 3x115, 4x107.5, 5x105, 5x102.5, 5x100
BP 6x60, 6x70, 6x77.5, 6x75

Stimulants: None
FS notes:
Total reps: 24
yo godammn these /unstimulated heavy/volume workouts are brutal. So hard but so good. My quads are singing like never before. I think the recent mobility work and emphasis on flexibility at the bottom position has paid off. It has made the front squat a better leg exercise. My form is a lot better than before, esp on the backoff sets and the scary thing is it's early days yet and there more improvements to be reaped.

If I am bold, I can imagine working up to 5x115 caffeine free sometime in this 12 week program. I mean i did a triple today on the 2nd week. I can see getting to 4 reps very soon (within a week or two). And then I have time to work on the 5th rep.

Abs are struggling a bit during limit reps. I guess they're still getting used to the new program.

OH and after front squats hip flexors are fine. Recent mobility work and form cleanups have done the trick. If I am to blame any one exercise it'c fucking overhead press for my back problems.. but anyway, enough about that for now.
Can't wait til friday to squat 127kg :)

764
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 10, 2013, 08:10:27 am »
Quote from: Raptor on June 10, 2013, 08:01:31 am
Amazing!

So the half-deadlift would suck for you since you have beast hamstrings!

MY GMs LOOK LIKE MY HALF DEADLIFTS BUT WITHOUT THE CNS STRESSING GRIP ISSUES.

765
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 10, 2013, 06:49:09 am »
Quote from: LBSS on June 08, 2013, 09:40:51 am
Quote from: entropy on June 08, 2013, 04:21:42 am
99.999% convinced my hip problem is caused by my back. I can pretty much fix it when it occurs by adjusting and stretching the back. Will try make my back happier from now on and continue working hard on mobility and then I can resume normal training including backsquats & paused front squats.
Sick postworkout doms in the PC chain, glutes, hams and lower back. Good mornings have delivered. It's like doing RDLs without the CNS stress of squeezing the bar. Win! While doing GMs I had a good burn going in my abs as well. Signs are this exercise was the missing link in my training.

lol. what a concept.

Yeah. I realised today I  have nonexistent hamstrings. When I bring them up via GMs i'll be way more balanced. I expect it will do wonders for my athleticism. It wasn't so bad when I was backsquatting after front squatting but the last month and a half or so i've laid off backsquats. Well i've got a posterior exercise in now so hopefully that'll lead to an improvement in hamstring mass and strength.

T0dday very interesting, thanks for the info. Explains my issues nicely.

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