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Messages - entropy

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796
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 10, 2013, 06:38:52 am »
Quote from: LoopieMclooperson on May 09, 2013, 03:48:02 pm
People seem to have different theorys on direct ab work. But I have found it to be extremely beneficial in my journey. It seemed to be one of the limiting factors in my squat performance (among other issues). I have had the best luck picking a movement and going after it for 4-8 week then switching it up.

Good work man. keep at it.

Thinking about it now, since I don't use a lifting belt, it's probably even more important to have strong abs to keep myself stable at the bottom of a long and/or heavy set of squats. I'll take the advice, keep ab assistance in - at least 1x a week. Thanks man. I'll just do weighted chinups for now until that's not hard on my abs, and then i'll add the ab wheel and weighted crunches and i'm also thinking of weighted pushups and planks as assistance to my bench press. Will alternate them after a while like you suggest. Thanks for stopping by.

797
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 09, 2013, 01:40:45 am »
Doms on doms in glutes, hams, abs, lower back, shoulders, forearms, triceps and lats. Have probably neglected abs since I stopped doing chinups..? Maybe I should do more ab assistance work in general, it probably won't hurt to have big strong abs. They look nice as well. I remember when I was fatter but I did a few weeks of weighted ab crunches and my abs blew up, even though i was fat, they were popping thru the fat. Combination of being lean and having big abs will be sick.

Ok 10 days til the basketball tournament. The plan is to get an estimated 130kg max on the front squat (im at estimated 127kg atm), while weighing around ~77kg. Haven't stuck to a diet for a long time, time to remind my body how to do it again lol.

798
Progress Journals & Experimental Routines / chasing athleticism -- W6D1
« on: May 08, 2013, 06:02:02 am »
Training
FS 4x116 (PR), 4x111, 4x107.5
BS 3Fx118, 2Fx120, 1x120, 3x110, 6x107.5, 6x105
BP 6x82, 5x82
WCU 5x83, 2x5x88
CURLZ 2x7x30

FS notes:
Got the PR. That 4th rep was lol form. Probably the ugliest last rep i've ever done.  I have video, uploading it in a bit. But It's ok. My weakness is upper back rounding on these limit reps. I can't help think my main lower body exercise is currently limited by upper body strength. On that note, I didn't get any fivers today, didn't have the juice to do the 5th rep. Next workout I'll probably go for a 5 rep PR and leave the 4s for WxD1s. As long as I can nudge the 4RM up a kilo a week, i'm happy.

<a href="http://www.youtube.com/watch?v=Hzzuv5bP0tU" target="_blank">http://www.youtube.com/watch?v=Hzzuv5bP0tU</a>

BP notes:
My 1RM calculator says I have a 95kg max now. Another 5kg to go til i've reached the 100kg milestone.

WCU notes:
Have decided to add back chinups. For assistance to bench press since my biceps are still (sadly) tiny. Hopefully by the time i've reached my BP goal, i'll be able to focus on WCU and push it up somwhere half decent (say 115kg for reps..) which will then get my BP moving again.

Aiming for a decent amount of squat volume today. Get back on the easy PR train rather than the impossibly hard grindy ones i've been forced to make recently. Think the total was around 30 reps for worksets and including warmups it would be probably 40-50 reps total. Which is aight. Only regret is I got some SqMorns in - hopefully it wont torch LB too much that I can't squat properly on W6D2.

Next time go for FS 3x120 (PR) and 5x111 (PR) in that order.

799
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 08, 2013, 05:56:29 am »
Quote from: LBSS on May 07, 2013, 11:30:18 am
easier to move more weight but not necessarily easier on the legs. kingfish, for example, credits the pause with reducing the stress on his joints and allowing him to squat daily without injury. he and others have also pointed out that a paused squat is a truer test of power, because it removes the stretch-shortening cycle from the equation. more like a snatch or PC in that way: you have to go from a dead stop to full extension.

although kf does cheat with some mini-bounces from time to time.  :P

Cheers for that info. Not having the most robust joints, I think I will eventually transition into a KF'seque paused training program eventually when I've got 'enough' strength. Just guessing but it probably spares the joints but canes the CNS?

800
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 07, 2013, 10:16:25 am »
Quote from: LanceSTS on May 06, 2013, 05:17:59 am

  Have you considered adding paused front squats on one of your squat days, with front squat the other?  That gives you two different lifts to continue to PR on that will compliment each other, while also giving you time to recover from each lift.  The stronger you get the harder it is to continue to hit records each time you come in.  This is when adding another exercise that still fits the goals can actually help.

I hadn't no, thanks for the suggestion. It might give a welcome bit of variety actually, have been doing the same thing every time for ages now. Looking at my workouts the last few weeks, my volume has been a lot lower than it used to be. I think I just need to get volume up to get my lifts moving again. But i'll def try adding a paused variant.

Wonder if the paused variant is better at making legs stronger. Will be interesting to see. Because I think the bounced version which i've gotten good at, is a lot easier on the legs because it makes the hardest part of the lift easier (rebound).

801
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 06, 2013, 04:31:28 am »
Quote from: LBSS on May 05, 2013, 01:41:24 pm
dysmorphia FTL. there's a 0% chance you look like that guy.

Mac from Always Sunny in Philadelphia. Great show. There is a series where one of the characters Mac embarks on a dirty bulk, a favorite of mine. I'm not there yet but that's where I would be heading if I don't stop the slide. I've just got to find the discipline again.





802
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 05, 2013, 09:22:29 am »
Quote
Mac: We've gone over this. I'm cultivating mass -
Dennis: You've been saying that for too long. Stop cultivating and start harvesting.
Mac: Dude, I"m like an offensive lineman, bro. Try and move me.




This kinda sums up where i am at the mo. I am fat and weak. My gains recently are alright, I wanted more out of this 'cycle' but i dunno if that's gonna happen now unless i let my bodyweight drift up to 90kg or some shit, which is bullshit. Might just consolidate, get some PRs and drop bodyweight down to 73kg like I was supposed to in the first place before I got distracted.

FS 5x110kg ->5x112.5kg, 4x115kg -> 4x117.5kg and BS can go fuck itself, but I guess 6x120kg might be ok if I can manage it. BP is at 6x81 - I really wanted 6x86 but that's a while away I think. Maybe just 'settle' for 6x85? That might even be too hard but maybe I can work harder and find it in me somehow. Happy with press, i might just aim for 5x60kg and 3x65kg. So that's 2 more weeks but bodyweight has to start coming down now, and I don't know if these lifts are even realistic while cutting.

803
Progress Journals & Experimental Routines / chasing athleticism -- W5D3
« on: May 05, 2013, 06:47:47 am »
Training
FS 4Fx116, 1x119.5, 1Fx121
FS partials - 7x111, 2x120, 3x130 (pins on 7th hole from top)
BS partials - 10x130kg (7th pin)
OHP 5x59.5, 3x63
BBALL stuff

FS notes:
Yeah dunno. I've having some terrible FS sessions lately. No PRs since the first workout of the week ;( Might be time to add 1/2kg jumps on the 4s and maybe 1kg jumps on the 3s. I'm probably on 1/2s for 5s already.. damn.

BBALL notes:
Started off real weak, couldnt even dunk, but warmed up into it and was throwing with ease. Did some drills. I think my shoes are shit, my feet slide around too much, i can't do cross over behind the back thru the legs dribble drills in them. I do much better with another pair of shoes I have which aren't basketball ones. I hate basketball shoes.. haven't had a good pair since the 90s. Blah.

I think I will explore partials while i'm waiting for my hips to heal. They don't bother my hips at all, and they give my legs (quad & glutes specifically) a bit of heavy work which I can't get without squatting deeper. Fairly excited about this actually. I think as my strength goes up, the pins will get lower, and eventually i'll be doing ATG reps with 130-140kg! That sounds awesome. Having said that, the front squats today didn't bother my hips. So it's mainly backsquats that bothers hips.

I'm having bad squat days because A. wrecked lower back from bad backsquats on W5D1 workout and B. grindy bench session on W5D2 which has torched chest and upper body so much making it harder to stay upright/tight thru FS PR attempt sets. Hopefully just temporary and eventually my back and chest will be stronger and i'll be an even better front squatter but in the short term i've taken a hit ;(


804
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 05, 2013, 03:27:43 am »
Dreading squatting today in case my lower back is still dom'd up too much. Hopefully not. I need mo PRs! Thinking FS 4x116, 3x119.5 and perhaps 5x111. Then BS of 6x119? Dunno, we'll see.

805
Progress Journals & Experimental Routines / chasing athleticism -- W5D2
« on: May 03, 2013, 05:52:09 am »
Training
FS 1x105, 1x112.5, 1x116, 6x60
BS 6x60, 6x90, 6x100
BP 6x81, 6Fx81, 6x77

FS notes:
Lower back fried from last time's backsquats. Can't squat. oops. Too much squat morning.

BS notes:
 I wish my hips were ok so i could squat my usual bouncy way. Hmm. Tried with 60kg and no pain though.

BP notes:
Only 5kg to go til i've reached my training goal of 6x86 ->100kg single! Lets get this shit done.

806
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 03, 2013, 05:15:33 am »
Discovered a new FS cue today while warming up. Game changer! Bust up.

807
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 02, 2013, 06:57:47 am »
Almost no doms the following day. Means I probably didn't do enough volume although that was intentional because it was 4 days since the last workout.

I'll also start doing regular basketball drills to improve fluidity on the court. I want to go from clunky and awkward on the court to smooth and fluid.

808
Strength, Power, Reactivity, & Speed Discussion / Re: is athlete movement fluidity trainable?
« on: May 02, 2013, 02:42:51 am »
So glad I made this thread now. My only regret is the insight from it came 2 years too late. I always thought those drills were a waste of time, easy workouts that people did because they were afraid to train hard. Will probably do drills every workout now. Any essential ones for basketball fluidity that are highly recommended? Thanks so much.

809
Progress Journals & Experimental Routines / chasing athleticism -- W5D1
« on: May 01, 2013, 09:16:11 am »
Training

FS 4x115(PR), 2x120(=PR), 4Fx111
BS 2x119.5, 2x118.5, 6x105
OHP 5Fx59.5, 1x63, 2x62.5, 3x62.5
 
FS notes:
PR but was a real messy last rep. Either way though, got the milestone 4x115. That puts my current PRs at:
5x110, 4x115, 3x118 .. starting to come around to the way the way i'd like them to look.

BS notes:
Have lost work cap/endurance from 4 days since my last squat sesh. So I didn't have the juice to rep out a 6 rep PR. But i'm confident sometime this week it will be back to business as usual setting PRs!

810
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 01, 2013, 04:08:42 am »
Last few weeks of backsquatting have made my erectors grow noticeably. Thinking I may prioritise getting a 2xbw backsquat and get it out of the way just to fill the gaps of strength in my kinetic chain. It will probably improve my chance of getting a 2xbw frontsquat having got the backsquat goal already. Incidentally, this would be adding around 12.5kg to my recent backsquat worksets so it's not a long way away by any means.

Current BS worksets 117.5kgx6 -> 130kgx6 (2bw)
Current FS worksets ~120kgx3 -> 120kgx5 (1.8xbw)
Current BW 78kg -> 75kg

Importantly getting a 1.7bw front squat is still sometime i haven't yet achieved which annoys me, especially when relative strength is a priority. My VJ and athleticism have gone up regardless though but still it's pretty embarrassing to be in the [1.6-1.7) region. I mean I have a 1.7xbw FS if my bw goes back down to 75kg but it's not there right now. So I really need to reduce my bodyweight back to baseline (~75kg) and nudge my lifts up by 2 or so reps.

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