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Messages - AGC

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856
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 16, 2013, 06:05:05 am »
I knew you could do it seifullaah!

___________

Gym:

Foam roll warmup/activation

Squat: Warmup, 1x6@70kgs, 1x3@120kgs, 1x7@125kgs, 1x6@70kgs

BSS: 2x8/leg@30kgs

DB shoulder press: 2x8@30kgs

Seated row: 1x8@20kgs, 1x8@35kgs, 1x8@50kgs

TKEs: 3x10/leg@10kgs

BW: 76.5kgs

Still a bit weak from a little cold I've got, but 125kgs was OK for 7 reps.

857
Strength, Power, Reactivity, & Speed Discussion / Re: Not vertical related but still
« on: July 15, 2013, 09:36:54 am »
Obvious troll is obvious tip #47: Even when you post something good, make sure to put it in the wrong thread.

858
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 14, 2013, 08:32:18 pm »
Quote from: seifullaah73 on July 13, 2013, 01:43:54 pm
Nice
I'm liking the progress tracker.

Thanks seifullaah, I recommend making one.

__________

Track:

Warmup

30m,60m,90m,120m, 90m, 60m (filmed, ~7.75sec), 30m

DL bounds: 3x5

SL bounds: 2xLRLRLR@30m

BW:76.5kgs

Not a bad session, I was feeling a little under the weather but decided just to push through, felt good afterwards. I'll put up the 60m vid later, my form is really breaking down when I get a bit tired, my endurance is pretty poor at the moment but doesn't really matter at this stage.

I'm tempted to say my glute pain issue is gone but I'm worried it'll come back with a vengeance if I do. No real problem with it today, could feel it there slightly during warmups but a few quick stretches seem to put it to sleep.

859
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 12, 2013, 07:47:07 pm »
Quote from: LBSS on July 12, 2013, 09:59:19 am
:highfive:

not gonna share the progress tracker?

Haha, sorry. Fixed.

860
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 12, 2013, 01:34:42 am »
Gym:

Foam roll warmup/activation

RDL: 1x5@40kgs, 1x5@60kgs, 2x5@80kgs

SL DB Calf raise: 1x20/leg@20kgs, 1x20/leg@25kgs

Back ext: 1x10@BW, 2x10@10kgs

UB/core: Seated bench machine, pullups, v-leg raises, ab pulldown (see tracker)

I think I've turned a corner with what seemed to be a piriformis issue (knock on wood). After a week or so of using some different SMR techniques and deep stretches, I've narrowed it down to a sore/inflamed muscle under my gluteus and feels like it's under my piriformis muscle. I think it could be the quadratus femoris (see below). Just feels really sore and tight compared to the right side. After working on it for a few days I've definitely got less/no pain in the area. Today was the first P-chain workout where it really didn't bother me too much.



I shamelessly ripped off LBSS's google docs progress tracker, will use that to really keep track of progress on the different lifts. I've been lazy in the past in terms of being consistent with exact weights and sets for accessory exercises like calf raises, RDL, pullups etc. Now I can keep track and make sure I'm consistently pushing up or maintaining a certain level on every exercise.

861
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 09, 2013, 04:17:45 am »
Gym:

Foam roll warmup/activation

Squat (high bar): 1x6@60kgs, 1x6@100kgs, 1x7@120kgs (also messed around with front squat form)

BSS: 2x8/leg@25kgs

TKEs: 3x10/leg@10kgs

UB: (DB shoulder, seated row)

BW: 76.5kgs

Getting strength back up, 1x7@120kgs felt manageable today.

862
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 07, 2013, 07:41:32 am »
Hey man, loving the Google docs progress tracker. Probably something I should have as well (I'm horrible at keeping track of the non-squat/jump stuff like calf raises, UB etc).

863
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 07, 2013, 07:37:52 am »
Track:

Dynamic warmup, 400m jog, KB swings, glute stretches etc

3x30m, 3x60m

2x20m LRLR bounds

2x4 L bounds // 2x4 R bounds

2x5 DL bounds

Few SVJs (weak by this stage, ~30'')

BW: 76.5kgs

These workouts aren't really planned obviously. Just kind of doing what I feel like at the time, Avishek style, felt like short and fast today along with bounds so just did it. Felt weird bounding again but weren't too horrible. My right knee was feeling a little weird at certain times during this, doesn't feel like anything is structurally wrong, probably just a little inflammation (I'm much more aware of the inflammation sensation now). No big deal though atm, will keep an eye on it.

_____________

Lately I've been taking extra time to recover during the week so it's been more like 1x gym and 1x track a week rather than 2x gym, 1x track, but as I get more adapted to this training again I should be able to do it as planned:

Gym (quads): 1' - Squat, 2'- BSS, other - TKEs, UB (one push, one pull per workout - push: dips, DB shoulder // pull: pullups, bicep curls)

Gym (P-chain): 1'- RDL, 2' - weighted back ext (decided not GHR - new one has become too irritating on knee), other - calf raises, UB (as above)

Track: what I've been doing, short sprints, tempo sprints, bounds

Mobility work every night (doing that already).

All subject to change of course. Will think up some arbitrary checkpoints for the main lifts (thinking get back to 2x BW squat, 1x5@100kgs with good form RDL, 1xBW front squat- yes I am that shit at it atm!) and then move into explosive phase (w/ more jumps) like I wrote up a while ago. I find this more relaxed approach less stressful and allows me to recover better. Just gotta stop getting stupid, avoidable injuries like tension headaches that set me back weeks!

864
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 04, 2013, 01:47:48 am »
Gym:

Foam roll warmup/activation

Squat: warmup, 1x6@60kgs, 2x6@100kgs --> not hard

BSS: 2x6-8/leg@24kgs

SL TKEs: 3x12-15/leg@10kgs

UB: close-grip chins (3x5), DB shoulder press (2x8@24kgs)

BW: 76.5kgs

Feel pretty good under the bar, will slowly rebuild again (for what feels like the third or fourth time this year!).

In other news, I've been reading Kelly Starrett's Supple Leopard book, really good stuff. It's one of those books (along with VJB) that I wish I'd read twice before I even started athletic type training.

865
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 30, 2013, 04:50:55 am »
Track:

Warmup

4 broad jumps, all around 2.8m (crap)

60m, 90m, 120m 90m, 60m pyramid (100%)

BW: 76kgs

Didn't end up measuring any sprint times because my camera died! I'm the new Rip lol. But it was probably way too cold and wet at the track for fast times anyway. I think my power is a little off from a couple of months ago when my SVJ was good, as evidenced by my broad jumps (although I was jumping better last week in non-wet conditions and spikes, didn't have spikes this time). Need to start lifting heavy again. But my speed is definitely getting better overall.

866
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 28, 2013, 01:05:26 am »
Gym:

Foam roll warmup/activation

GHR: 2x8-10@BW --> not good, this thing has been getting a workout and the knee rests are all loose, really uncomfortable on my knees

Back ext: 1x8@BW, 1x8@10kgs, 1x8@16kgs

SL DB Calf raises: 1x20/leg@15kgs,1x20/leg@20kgs

Dips: 3x6

Other UB stuff

BW: 76kgs

Kept it light and easy today cos I wanna be fresh for Saturday's track. Gonna try and measure a few things (max broad jump, SVJ, maybe 40yd).

867
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 23, 2013, 06:09:41 am »
Quote from: LBSS on June 16, 2013, 10:54:20 am
another thing for reducing tension in your neck/back that's really worked for me, at least acutely, is feldenkrais.

Cool, will look into it. Hadn't heard much about it before.

____________

Track (yesterday):

Dynamic warmup, 400m jog

3 max broad jumps (~3m, not bad)

3x20 pogos

3x80m, 3x120m (100%)

Felt good doing a hard track session again. Piriformis flared up a little during warmups but it went away after a few glute stretches and doing the max sets.

___________

Gym:

Foam roll warmup/activation

4 max SVJs, not quite as high as last time but was pretty fatigued from track yesterday so not bad, maybe 33''

BSS: 2x8-10@28kgs

Squat: 1x10@bar, 1x10@25kgs, 1x10@60kgs (also practised LB and FS with empty bar)

TKEs: 3x20@12kgs

BW: 76.5kgs

Piriformis feels good today, doesn't hurt when touching toes, which usually causes a bit of pain the day after sprinting. I think a combination of deep tissue work on lower back/glute medius and increased sprint work with sufficient recovery will help get rid of it for awhile. Oh and no headaches at all.

868
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 21, 2013, 01:23:10 am »
Quote from: mdevin93 on June 19, 2013, 11:55:26 am
Quote from: Raptor on June 11, 2013, 02:05:52 pm
Speaking of bands... I wonder what something like a powerjumper would do to LBSS if he were to train with it for a while.

That reminds me - I have to start using that thing again.


I saw a video on the Overtime Athletes channel (The channel is ran by Chris Bernard...Elliott Hulse's Strength Camp Gym partner) of him doing jumps with a stretching band around his neck. With the oversped eccentric portion it reminded me exactly of a cheap alternative to a Power Jumper (I just checked they run for 70), and I have one as well as my dad that we got for like 15 bucks from the chiropractor we go to. Obviously the band probably isn't as good as power jumper, and the elasticity would probably wear out somewhat quick, but I was just wondering what you guys' thought on it would be, as I think it is a pretty good cheap alternative. Here's a video of me doing some:

http://www.youtube.com/watch?v=5CDcluJer3Q


(Sorry for posting this on your journal. I just remember Raptor saying the quote I used above and thought it would be relevant to post it here. Besides the majority of users are linked to and read your journal haha.)

Hmm, it's hard to tell based on the short range of motion of your jumps and not having a normal set to compare to. It looks similar but I don't know if it's actually accelerating the eccentric phase of your jump. If you don't care about the band, I'd just cut it in half and make some ties for your legs. That way you wouldn't be restricted and could jump more naturally. You could also add another band if the overspeed effect isn't strong enough with one.

869
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 20, 2013, 05:12:08 am »
Gym (yesterday):

Foam roll warmup/activation

TKEs

Squat: messed around with empty bar and 60kgs in different styles, HB, LB, FS. I find LB fairly straightforward and not too much harder than HB. But I can barely get 60kgs off the rack with FS. Need more practice with holding the bar properly. My wrists just aren't flexible enough atm. On the plus side I didn't get any headaches.

Back ext

Random UB

BW: 76kgs

870
Strength, Power, Reactivity, & Speed Discussion / Re: a VJ program or should i just make up my own?
« on: June 18, 2013, 08:25:44 pm »
For you I think Kelly Baggett's Vertical Jump Bible (VJB) would be great. Explains a lot of the basic stuff you probably need to learn to eventually make your own workouts. Check it out:

http://msuathletics.ru/books/bible/vert_jump_bible.pdf

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