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Messages - vag

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946
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 08, 2019, 07:52:56 am »
^Thanks man. Was afraid it is too much intensity / too little tapering, glad you approve.

7 October 2019

Bodyweight@session : ~84.5kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@10kg
10@30kg
10@40kg ( +5 kg )
10@40kg
10@45kg

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@50kg ( +5 kg )
10@55kg ( +5 kg )
10@55kg
10@55kg
10@60kg

WIDE GRIP LAT PULL DOWN:
10@47kg
10@53kg
10@53kg
10@59kg
10@59kg

Looks like i am approaching current limit strength, progress ( which is already slow with 10-rep sets ) is slowing down. Feeling strong though so its fine, improving a set every time, form, ROM etc, still on progress route.

947
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 07, 2019, 06:50:39 am »
4 October 2019

Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none

RDL:
8@10kg
8@50 ( +20 kg )
8@60 ( +10 kg )
8@70 ( +10 kg )
8@75 ( +5 kg )
-Great progress.

DIPS:
8@BW
8@BW
8@BW
8@BW
8@BW
-Working on ROM.

SEATED CABLE ROW:
10@41 ( +6 kg )
10@47 ( +6 kg )
10@47kg
10@53 ( +6 kg )
10@53 ( +6 kg )
-Nice progress again.

PLANKS:
2x45 seconds front
45 seconds left
45 seconds right

PRONE SUPERMAN:
3x20


6 October  2019

Bodyweight@session : ???
Soreness : glutes, traps
Injuries/aches : none
Dew point : 10'C (20'C / 54%RH ) , Yasssss!

TEMPO/HIIT workout:
That went like:
2 x 500m jog / 1km sprint
500m walk
3 x 300m uphill sprint / walk back
2 x 200m uphill sprint / walk back

Total : 6km @ 45'10''

Race is in 2 weeks. Not prepared as much as i'd like. Oh well it is what it is. Raising intensity AND volume for 10 days, recovery/tapering the last 3-4 days.

948
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 04, 2019, 11:56:41 am »
Donated blood Tuesday morning so left 2 nights without training.

3 October 2019

Bodyweight@session : ???
Soreness : still some legs from Monday, mostly abductors
Injuries/aches : none

1½ hours full court basketball.
A little bit of progress this time, kinda better breaths. Still whenever i follow 3 plays uptempo i need to skip the next 2.
Also, towards the end i began feeling a bit dizzy after pushing it, probably red blood cells still too low ( bball was 52 hours after donating ).

949
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 01, 2019, 06:13:58 am »
30 September 2019

Bodyweight@session : ~84.5kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@10kg
10@30kg ( +10 kg )
10@35kg ( +5 kg )
10@40kg
10@45kg ( extra set )

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@45kg
10@50kg
10@55kg
10@55kg
10@60kg ( extra set )

WIDE GRIP LAT PULL DOWN:
10@47kg ( + 6kg )
10@53kg ( + 6kg )
10@53kg
10@59kg
10@59kg ( extra set )

-Nice progress everywhere! Starting to feel 'strong' and 'on track' again.

950
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 30, 2019, 05:54:33 am »
27 September 2019

Bodyweight@session : ~85kg
Soreness : bball fatigue all over but less than last week
Injuries/aches : none

RDL:
8@10kg ( -2 reps )
8@30kg , ( -2 reps )
8@50kg ( +10 kg ) , ( -2 reps )
8@60kg ( +10 kg ) , ( -2 reps )
8@70kg ( +10 kg ) , ( -2 reps )
-Strong! Ultra strict/solid again. Switched to 8s so i can add weight, 10s is too slow progress.

DIPS:
8@BW
8@BW
8@BW
8@BW
8@BW ( extra set )
-Much improved ROM. Still room for deeper though.

SEATED CABLE ROW:
10@35kg ( -6 kg )
10@41kg
10@47kg ( +6 kg )
10@47kg ( +6 kg )
10@47kg ( extra set )
-Nice progress.

PLANKS:
2x45 seconds front
45 seconds left
45 seconds right

PRONE SUPERMAN:
3x20


28 September  2019

Bodyweight@session : ???
Soreness : glutes, traps
Injuries/aches : none
Dew point : 18'C (22'C / 75%RH )

-SLOW RUN 7km @ 51'34''

Slow tun worked, HR at the end was 140bpm. However it was way too humid, sweated like crazy.
That damn dew point is ruining my runs but it is what it is, can't expect much better, too much sea too close.

951
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 27, 2019, 06:34:58 am »
26 September 2019

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1½ hours full court basketball.
Still totally out of it. Gassing out rather fast, recovery is slow. Feeling a total wreck afterwards. This bad endurance ruins my game too, cant play without breaths, no shit.
Also tried a few jumps. Horrific bad, max touch was sth like 9'10'' , so max vert ( was something between dropstep and 1-step-DLRVJ ) is 23''. Body didn't know how to jump , i was way too stiff. Maybe it is not doing that forever, maybe stiff/sore legs from wights and running the previous days, maybe subconscious buffering to protect spine. The result in any case was hideous and disheartening. Oh well, it is what it is, let's see how it will evolve during the season.

952
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 26, 2019, 06:57:08 am »
25 September 2019

Bodyweight@session : ?
Soreness : legs, mostly abductors and glutes. Some chest and lats.
Injuries/aches : none

Dew point : 16' C ( 20' C / 80% RH )

-RUN 5km @ 28'48''
-Jog/walk 1.5km @ 13'22''

TOTAL : 6.5km @ 42'10''

This 5K was pretty close to time-trial. Buffered it at some sections, like 2km in total, but still like 95% or so, was all out at the rest.
Goal for this week was to break 30 minutes, i broke 29. Very nice but still not changing goals, next week's target is still 29 and whatever better comes, ill take it.

953
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 26, 2019, 06:16:47 am »
What is the recovery between them fast kms? Stand in place, walk around, jog? Is it defined by duration ( e.g. rest 5 ' ) or by distance ( e.g. walk around 500m )?

954
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 24, 2019, 10:55:09 am »
23 September 2019

Bodyweight@session : ~84.3kg
Soreness : none?
Injuries/aches : none

PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
-Same loads, much more solid and more strict pauses too.

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@45kg ( +5 kg )
10@50kg ( +5 kg )
10@55kg ( +5 kg )
10@55kg

WIDE GRIP LAT PULL DOWN:
10@41kg
10@47kg
10@53kg
10@59kg ( +6 kg )

SLANT BENCH LEG RAISE:
3x15 @ BW

45' BACK EXTENSIONS:
3x15 @ BW

Nice.

955
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 23, 2019, 12:05:47 pm »
20 September 2019

Bodyweight@session : ~84kg
Soreness : sore all over from bball previous day
Injuries/aches : none

RDL:
10@10kg
10@30kg
10@40kg
10@50kg
10@60kg
-Nice and easy. Ultra strict/solid.

DIPS:
8@BW
8@BW
8@BW
8@BW
-Rusty, limited ROM.

SEATED CABLE ROW:
4x10@???
-Dont remember the weights. Must have been 41kg?

PLANKS:
2x45 seconds side
45 seconds left
45 seconds right

PRONE SUPERMAN:
3x20


21 September  2019

Bodyweight@session : ???
Soreness : none?
Injuries/aches : none
Dew point : 16'C (26'C / 55%RH )

-RUN 5km @ 30'52''
-Jog/walk 1km @ 8'7''

TOTAL : 6km @ 38'59''

Went 'comfortable', picked it up unintentionally at third km and then intentionally at the last one. Broke 31m easy, that was not even close to time trial.
Imma start doing one time-trial from now on for the 4 remaining weeks till race, or pretty close to it , with the goal of breaking 1 minute each week. This week im braking 30' , next 29, next 28 and final 27 for the PR and the projected sub-25 race result.

956
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 20, 2019, 10:52:17 am »
19 September 2019

Bodyweight@session : ???
Soreness : legs still sore, also abs and lower back, new DOMS biceps and traps
Injuries/aches : none

1½ hours full court basketball.
Back at the hardwood , last time was late November 2018, early December i had the spine injury.
Got destroyed, stamina-wise, forgot how demanding basketball is. I thought i was at a good fitness condition but im not even close. Couldn't even move afterwards and im a next day lol.
On the bright side, this is a cardiovascular training that i could never replicate while running, so 1 week day of that should help the 5K training too.
Back/spine was fine, although i think that subconsciously i was holding back the jumps and back-powered-block outs, not a lot, like buffered at 90%. At some point i realized it ( it became conscious ) but thought it was wise so kept it. No rush.
Finally, damnnnn, i love playing ball so much, grateful i can still do it.

957
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 19, 2019, 05:31:46 am »
18 September 2019

Bodyweight@session : ~84kg
Soreness : still legs lats chest abs and lower back but all diminishing
Injuries/aches : none

SEATED DB OHP:
10@10kg each hand
10@12,5kg each hand
10@15kg each hand
10@15kg each hand

SEATED DB CURLS:
12 each hand @ 12,5kg
12 each hand @ 12,5kg
12 each hand @ 12,5kg

TRICEPS ROPE PULLDOWN :
12@17kg
12@17kg
12@17kg

DB SHRUGS:
12@20kg
12@20kg
12@20kg

STATIONARY BIKE:
7km @ 15 minutes

958
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 18, 2019, 08:57:24 am »
17 September  2019

Bodyweight@session : ???
Soreness : quads, glutes, abductors, chest, lats, abs, lower back. FML!
Injuries/aches : left trap @ 95% or so
Dew point : 16'C (26'C / 55%RH )

-RUN 5km @ 32'29''
-Jog/walk 1km @ 8'13''

TOTAL : 6km @ 40'42''

Nice, 'comfortable' pace now dropped to 6'30''. Lungs were up for faster but legs were sore so kept it easy. Dew point was bad again too.

959
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 17, 2019, 04:06:31 am »
^^^ Yes they do. Race is in 1 month, gotta up the intensity, tempos and fartleks + slow long runs for recovery FTW.


Oh and some weights!  ;D

16 September 2019

Bodyweight@session : 84kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@10kg ( -30 kg )
10@20kg ( -20 kg )
10@30kg ( -10 kg )
10@40kg

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@40kg ( -10 kg )
10@45kg ( -5 kg )
10@50kg
10@55kg ( +5 kg )

WIDE GRIP LAT PULL DOWN:
10@41kg ( -12 kg )
10@47kg  ( -6 kg )
10@53kg
10@53kg

SLANT BENCH LEG RAISE:
3x15 @ BW

45' BACK EXTENSIONS:
3x15 @ BW

Started easy. Not at all in the mood for pain-at-every-contraction DOMS.

960
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 16, 2019, 11:51:26 am »
13 September  2019

Bodyweight@session : ???
Soreness : none
Injuries/aches : left trap @ 95% or so
Dew point : 8'C (27'C / 30%RH )

-RUN 3km @ 6'52'' average km pace
Walk ~200m
C1a: 200m hill sprint @ 90%
C1b: walk back 200m
-C1 info : 3 rounds
-Slow jog the remaining ~200m to round it up to 4,5km

TOTAL : 4.5km @ 33'08''

Huge improvement. Went 'comfortable' at the run which landed a little below 7'/km. Felt easier than what 7'30'' felt two days ago. HIIT was nice too.
Dew point was insanely better though so maybe that is what matters most...

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