976
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977
Progress Journals & Experimental Routines / 148
« on: November 04, 2017, 01:41:17 am »
BW: 88.5kg
Activity: 9.3
Misc: n/a
Diet Compliance: 29/29(PR)
Mobility: T
Skill work: F
Heavy day. But with a difference this week, im going to do maintenance on non-squat assistance exercises. Skip the weighed hill sprints because they mess up my knee. Try to be active af to make fat loss a possibility. And of course squat PRs. Gives me a chance to try out the new breathing protocol on heavier squats which is exciting.
BS 3x127.5, 3x152.5(PR), 0x160
Depth jumps 2x6
RVJ jumps ~ 15-20
Hill sprints 3xBW
Back Xtn 2x12x80(PR)
Notes:
Nothing translates evenly for me. Need to master volume with 140+ before i can rep 150kg cleanly. Sucks. But these are the cards ive been dealt. Just have to work my way up with volume. I didnt have a 5RM in me after the triple but i thought i could see how 160kg feels and bail on it if it got messy, and i did bail but i bailed a fraction of a second kinda late (which i think is a bad thing). Scraped my knees pretty good hitting on the platform, auchies. In the past, I cud control down the bail with lighter weight but as it gets heavier, things need to change. yea dont worry about riding it down for dropping it a couple of inches lower just bail asap. I only later realised out of the gym the right move would have been to drop to 147.5kg and maybe try for 4 reps would have been a PR and i bet i could have even got that today. Im such an idiot lol.
Warming up for jumps and the 22-24" inch sign felt like a max effort jump. Just one fo those days.
But just wanna say in the middle of htis squat high vol program where im jumping on average 1.5 times a month, fat as FUCK and with a far from ideal runup due to the gym setup, im doing okay. I will improve later down the line, this is just to maintain my athleticism until im done with the squat program.
Activity: 9.3
Misc: n/a
Diet Compliance: 29/29(PR)
Mobility: T
Skill work: F
Heavy day. But with a difference this week, im going to do maintenance on non-squat assistance exercises. Skip the weighed hill sprints because they mess up my knee. Try to be active af to make fat loss a possibility. And of course squat PRs. Gives me a chance to try out the new breathing protocol on heavier squats which is exciting.
BS 3x127.5, 3x152.5(PR), 0x160
Depth jumps 2x6
RVJ jumps ~ 15-20
Hill sprints 3xBW
Back Xtn 2x12x80(PR)
Notes:
Nothing translates evenly for me. Need to master volume with 140+ before i can rep 150kg cleanly. Sucks. But these are the cards ive been dealt. Just have to work my way up with volume. I didnt have a 5RM in me after the triple but i thought i could see how 160kg feels and bail on it if it got messy, and i did bail but i bailed a fraction of a second kinda late (which i think is a bad thing). Scraped my knees pretty good hitting on the platform, auchies. In the past, I cud control down the bail with lighter weight but as it gets heavier, things need to change. yea dont worry about riding it down for dropping it a couple of inches lower just bail asap. I only later realised out of the gym the right move would have been to drop to 147.5kg and maybe try for 4 reps would have been a PR and i bet i could have even got that today. Im such an idiot lol.
Warming up for jumps and the 22-24" inch sign felt like a max effort jump. Just one fo those days.
But just wanna say in the middle of htis squat high vol program where im jumping on average 1.5 times a month, fat as FUCK and with a far from ideal runup due to the gym setup, im doing okay. I will improve later down the line, this is just to maintain my athleticism until im done with the squat program.
978
Progress Journals & Experimental Routines / 149
« on: November 03, 2017, 02:08:56 am »
BW: 89kg
Activity: 8.3
Misc: erector doms, hams, etc
Diet Compliance: 28/28(PR)
Mobility: T
Skill work: T
Rest. Will try get some fasted caffeine+green tea walking in for some fat loss
Activity: 8.3
Misc: erector doms, hams, etc
Diet Compliance: 28/28(PR)
Mobility: T
Skill work: T
Rest. Will try get some fasted caffeine+green tea walking in for some fat loss
979
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 02, 2017, 04:22:54 am »
As a sidenote i've decided using the weight vest for any sort of athletic power movement (sprinting or jumping) is a bad idea. I got some good gains out of using it in the past but i need to realise i was a 159-169 dude back then and being 190-200 and using a weight vest might not be the best idea. The last 2 injuries ive got, the ankle/achilles one i suffered for about 9 months last year which didnt heal forever til like march this year and recently my right knee issues stem from using the weight vest, i realised after it flared up again when i did the hill sprints last week. It's one thign for someone who has a bigger frame using the vest even heavy eg Todday doing it at 220 but my wrists, knees ankle joints are small even tho im tall, im not meant to carry a lot o weight on this frame. So safer better than sorry than jumping at 225 or more.
980
Progress Journals & Experimental Routines / 150
« on: November 02, 2017, 03:39:13 am »
BW: 89.2kg
Activity: 8.5
Misc: n/a
Diet Compliance: 27/27(PR)
Mobility: T
Skill work: T
I always look and weigh the worst on the first recovery day after volume i think, prob b/c of carbs loaded up maximally? Interesting. Feel gross but i know it's not permanent lol. Anyway. Recovery lower & upper body tonight.
Recovery BS 2x6x110 (great)
Maintenance OHP 2x5x60
Maintenance Chinup 2x6xBW(91kg)
I did three notable things today, i incoorporated KF's form advice on breathing and ive added a category for Skill work on the daily template which can mean anything from dribbling a basketball or shooting freethrows or whatever related to my sport. This way i can mark when im not neglecting SSS work. And thirdly i've put upper body work on maintenance because now is no time to serve too many masters.
Activity: 8.5
Misc: n/a
Diet Compliance: 27/27(PR)
Mobility: T
Skill work: T
I always look and weigh the worst on the first recovery day after volume i think, prob b/c of carbs loaded up maximally? Interesting. Feel gross but i know it's not permanent lol. Anyway. Recovery lower & upper body tonight.
Recovery BS 2x6x110 (great)
Maintenance OHP 2x5x60
Maintenance Chinup 2x6xBW(91kg)
I did three notable things today, i incoorporated KF's form advice on breathing and ive added a category for Skill work on the daily template which can mean anything from dribbling a basketball or shooting freethrows or whatever related to my sport. This way i can mark when im not neglecting SSS work. And thirdly i've put upper body work on maintenance because now is no time to serve too many masters.
981
Progress Journals & Experimental Routines / 151
« on: November 01, 2017, 05:11:47 am »
BW: 88.4kg
Activity: 5
Misc: n/a
Diet Compliance: 26/26(PR)
Mobility: T
Rest
Literally had to forcefeed myself for dinner, my 2nd meal for the day today. I was full even before i cooked it. But jsut like the body doesn't really wanna do 20 sets of 5 with what feels like a 5rm, you have to do some things that you'd rather not, if your goal is to become something more than your normal self. It's these 48hrs around volume day that determine how prepared i am for the next volume day more than anything else so proper nutrition is paramount.
side note: I can't wait to come off the squat program and focus on bball, i miss bball so much.
Activity: 5
Misc: n/a
Diet Compliance: 26/26(PR)
Mobility: T
Rest
Literally had to forcefeed myself for dinner, my 2nd meal for the day today. I was full even before i cooked it. But jsut like the body doesn't really wanna do 20 sets of 5 with what feels like a 5rm, you have to do some things that you'd rather not, if your goal is to become something more than your normal self. It's these 48hrs around volume day that determine how prepared i am for the next volume day more than anything else so proper nutrition is paramount.
side note: I can't wait to come off the squat program and focus on bball, i miss bball so much.
982
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 01, 2017, 04:22:28 am »Just curious do you breathe out consciously during the rep? I found out today i squat better when i hold the breath from top thru the bottom and almost up to the top again. I probably release the breathe just as i lock out the last 1/3rd. Is this similar to your experience?
on non heavy reps, i can hold my breath throughout the down and up and a relaxed exhale at the top.
strong exhale on heavy reps on the concentric the moment you win the rep already. you can add some manly grunts to it for more effects to psych yourself on PR volume runs.
don't be the hissing snake bro. so annoying.
Thanks KF -- that clears up a lot for me. I'm confident it will let me hit the next level by incorporating this info. I'm pretty sure i was releasing the breath too early on heavier/harder reps and i suspect it was killing my power on the rep. I may have been doing it to grunt but grunting too early makes no sense if you're leaking power, better saved for when you've past the sticking point and the rep is almost won and grunting it out like the icing on the cake to seal the deal, more psychological to lock out hard than anything else and affirm your victory over the weight. It's a controlled burn til the work is mostly done to prepare you for the rest of the set. I like that.
983
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 31, 2017, 06:36:33 pm »
Just curious do you breathe out consciously during the rep? I found out today i squat better when i hold the breath from top thru the bottom and almost up to the top again. I probably release the breathe just as i lock out the last 1/3rd. Is this similar to your experience?
984
Progress Journals & Experimental Routines / 152
« on: October 31, 2017, 03:41:20 am »
BW: 87.8kg
Activity: 12.75
Misc: n/a
Diet Compliance: 25/25(PR)
Mobility: T
Volume day! And my lowest weighing in a while. Ha
BS 10x5x137.5(PR)
Oly BS 10x5x127.5(PR)
Notes:
it's done. In 8 days we do it again for the last time! Now to recover. Vids on instagram as usual.
Activity: 12.75
Misc: n/a
Diet Compliance: 25/25(PR)
Mobility: T
Volume day! And my lowest weighing in a while. Ha
BS 10x5x137.5(PR)
Oly BS 10x5x127.5(PR)
Notes:
it's done. In 8 days we do it again for the last time! Now to recover. Vids on instagram as usual.
985
Progress Journals & Experimental Routines / 153
« on: October 30, 2017, 04:05:23 am »
BW: 88kg
Activity:
Misc:
Diet Compliance: 24/24(PR)
Mobility: T
Rest. Ive had a horror training week after the last volume day. It didn't help i tried to fat loss. That was a huge mistake but brought on by seeing the scale nearly 92kg and that was crazy. Tmr is volume with 137.5kg so hopefully im recovered for that but considering i couldn't even squat the bar yesterday im not sure.
Activity:
Misc:
Diet Compliance: 24/24(PR)
Mobility: T
Rest. Ive had a horror training week after the last volume day. It didn't help i tried to fat loss. That was a huge mistake but brought on by seeing the scale nearly 92kg and that was crazy. Tmr is volume with 137.5kg so hopefully im recovered for that but considering i couldn't even squat the bar yesterday im not sure.
986
Shoes / Re: A shoe specifically for dunking
« on: October 30, 2017, 03:38:30 am »So if acole recommends something, it's always worth trying it out. The Nike Metcon 3 has already become my all time favourite training shoe. I got them today and used them for training tonight. Feels so good jump in, did some decent depth jumps then loads of RVJs and worked up to a PR level jump (vids on instagram). Did jump rope, felt smooth and easy, could do it all day. In general, it just feels perfect for a shoe for jumping. I'd say it's better than Kobes for basketball too, with Kobes you have to be careful how you land b/c the wrong angle and you can catch the squishy part or something and throw your landing off. Not so with the Metcon 3, all the different angles and i landed safely and securely because there is a uniformity to the shoe's landing regardless of where and how you land. Only hitch is i wouldn't play a full game with them, at least oftne, b/c the harder sole means not as much cushioning. Kobe are prob better for games. Maybe for a final or something i'd just ball in these though.
I think they'd be good for sprinting but i didnt wanna take them on road b/c i think bits of gravel wud get stuck in the grooves - would be fine on grass though. I'll update this when i try them for sprinting.
I didnt squat in them but i did some jump squats with the barbell. Felt fine. I dont think they are going to displace my regular squat shoes tho, the hard sole on those and the metastartisisisi starp just win. But at a pinch, or for a light recovery day, sure cud squat in these.
They look sick too.
Good to hear mate! Yes if I had to rank the big three in order with this shoe, it'd be: jumping>>squatting>sprinting. They're not a full-fledged lifting shoe by any means but they're solid enough for me. Also, proper cross country flats are still better for sprinting, but they are totally fine for that as well.
one thing i might point out is a lot of people (some people??) squat better with a smaller heel than an a typical oly size one. I think Coges might be one of those like me. In that case it's possible that even without the solid heel of an oly shoe, the metcon 3 is a better shoe for those people to squat in. My regular squatting shoes actually have the heel modified to be smaller so i get the best of both worlds. I also squat with oly shoes as as an assistance exercise but if i had to choose oly shoes vs metcon 3 only, im not sure which i'd pick, that would be a harder choice.
987
Progress Journals & Experimental Routines / 154
« on: October 29, 2017, 04:57:53 am »
BW: 88.6kg
Activity:
Misc:
Diet Compliance: 23/23(PR)
Mobility:
Recovery lower & upper training tonight
BS nothing
BP 5x87.5
Dips 10x101, 16xBW
Activity:
Misc:
Diet Compliance: 23/23(PR)
Mobility:
Recovery lower & upper training tonight
BS nothing
BP 5x87.5
Dips 10x101, 16xBW
988
Progress Journals & Experimental Routines / 155
« on: October 28, 2017, 05:41:27 am »
BW: 88.4kg
Activity:
Misc:
Diet Compliance: 22/22(PR)
Mobility:
Rest but will do about 3.5 units fasted act with caffeine and green tea. Goal for the day is 6-8 units total.
Activity:
Misc:
Diet Compliance: 22/22(PR)
Mobility:
Rest but will do about 3.5 units fasted act with caffeine and green tea. Goal for the day is 6-8 units total.
989
Shoes / Re: A shoe specifically for dunking
« on: October 27, 2017, 12:46:59 pm »
So if acole recommends something, it's always worth trying it out. The Nike Metcon 3 has already become my all time favourite training shoe. I got them today and used them for training tonight. Feels so good jump in, did some decent depth jumps then loads of RVJs and worked up to a PR level jump (vids on instagram). Did jump rope, felt smooth and easy, could do it all day. In general, it just feels perfect for a shoe for jumping. I'd say it's better than Kobes for basketball too, with Kobes you have to be careful how you land b/c the wrong angle and you can catch the squishy part or something and throw your landing off. Not so with the Metcon 3, all the different angles and i landed safely and securely because there is a uniformity to the shoe's landing regardless of where and how you land. Only hitch is i wouldn't play a full game with them, at least oftne, b/c the harder sole means not as much cushioning. Kobe are prob better for games. Maybe for a final or something i'd just ball in these though.
I think they'd be good for sprinting but i didnt wanna take them on road b/c i think bits of gravel wud get stuck in the grooves - would be fine on grass though. I'll update this when i try them for sprinting.
I didnt squat in them but i did some jump squats with the barbell. Felt fine. I dont think they are going to displace my regular squat shoes tho, the hard sole on those and the metastartisisisi starp just win. But at a pinch, or for a light recovery day, sure cud squat in these.
They look sick too.
I think they'd be good for sprinting but i didnt wanna take them on road b/c i think bits of gravel wud get stuck in the grooves - would be fine on grass though. I'll update this when i try them for sprinting.
I didnt squat in them but i did some jump squats with the barbell. Felt fine. I dont think they are going to displace my regular squat shoes tho, the hard sole on those and the metastartisisisi starp just win. But at a pinch, or for a light recovery day, sure cud squat in these.
They look sick too.
990
Progress Journals & Experimental Routines / 156
« on: October 27, 2017, 04:24:36 am »
BW: 88.1kg
Activity: 9 (good)
Misc:
Diet Compliance: 21/21
Mobility:
Heavy day tonight. I'm a twat though i did fasting and low carbing and skipped a meal (1 of 2) yesterday so will be a brutal workout today but my self belief is strong now that i think i can get thru any workout in this program without failing. Nike Metcon 3s arrived today. Will do a review soon.
BS 3x125, 3x150(PR), 3x145(5RM PR attempt)
Depth jumps 2x6
RVJ jumps
Hill sprints 1xbw, 2xvest, 3xbw
Back Xtn 2x12x75(PR)
Notes:
Yelp! Self belief is not a substitute for preparedness. I needed both. I failed today's squat program by not being fresh enough for getting the required 5x145, 5x142.5 and 5x140kg worksets. It's ok, will try again in 8 days time but now it's time to optimise for performance above all.
Activity: 9 (good)
Misc:
Diet Compliance: 21/21
Mobility:
Heavy day tonight. I'm a twat though i did fasting and low carbing and skipped a meal (1 of 2) yesterday so will be a brutal workout today but my self belief is strong now that i think i can get thru any workout in this program without failing. Nike Metcon 3s arrived today. Will do a review soon.
BS 3x125, 3x150(PR), 3x145(5RM PR attempt)
Depth jumps 2x6
RVJ jumps
Hill sprints 1xbw, 2xvest, 3xbw
Back Xtn 2x12x75(PR)
Notes:
Yelp! Self belief is not a substitute for preparedness. I needed both. I failed today's squat program by not being fresh enough for getting the required 5x145, 5x142.5 and 5x140kg worksets. It's ok, will try again in 8 days time but now it's time to optimise for performance above all.