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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #465 on: October 09, 2012, 10:12:27 pm »
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Quote from: vag on October 09, 2012, 08:45:32 am
Man , take this discussion to your journal or to a new thread!
No offence, but you are destroying one of the most interesting/hardworking/beasty journals on the forum.


Haha thanks vag, appreciate the kind words (even though I don't think my journal is that interesting compared to some others).


Quote from: LBSS on October 09, 2012, 07:45:51 pm
and yet you still respond...you're forgetting the first step of the debug system:



Yeah I know...I just think he's in need of some serious guidance atm, but hopefully he's on the way now.
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vag

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Re: acole14's journal - DUNK OR DIE
« Reply #466 on: October 10, 2012, 05:36:12 am »
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Quote from: acole14 on October 09, 2012, 10:12:27 pm
Yeah I know...I just think he's in need of some serious guidance atm, but hopefully he's on the way now.

No doubt, i wasn't suggesting you or anyone to not help him, on the contrary. I was just irritated by his persistance to post in adarq's journal and then in here.
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

seifullaah73

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Re: acole14's journal - DUNK OR DIE
« Reply #467 on: October 10, 2012, 06:53:25 am »
0
Quote from: acole14 on October 09, 2012, 10:12:27 pm
Quote from: vag on October 09, 2012, 08:45:32 am
Man , take this discussion to your journal or to a new thread!
No offence, but you are destroying one of the most interesting/hardworking/beasty journals on the forum.


Haha thanks vag, appreciate the kind words (even though I don't think my journal is that interesting compared to some others).


Quote from: LBSS on October 09, 2012, 07:45:51 pm
and yet you still respond...you're forgetting the first step of the debug system:



Yeah I know...I just think he's in need of some serious guidance atm, but hopefully he's on the way now.

Hi

Appreciate you are willing to help me, its true i need serious guidance, i am getting the hang of it. Since i am a beginner i want to be doing bodyweight upper body work until i proceed to a point, then i can start moving on to weights maybe, will just have to exercise and evaluate, where i am.

thanks
 :highfive:
« Last Edit: October 10, 2012, 07:08:53 am by seifullaah73 »
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: acole14's journal - DUNK OR DIE
« Reply #468 on: October 10, 2012, 07:07:28 am »
0
Quote from: acole14 on October 09, 2012, 07:15:32 pm
Quote from: seifullaah73 on October 09, 2012, 08:35:40 am
When i was testing my max rep i got to 40kg, i didn't get chance to try 50kg, but after the 40kg, just straight after my hammies were super sore as well as my quads so i don't think it is DOMS, is it. I got to train today, which was quite good.

Right, DOMS is when you feel sore 24-48hrs after. You're probably not used to the rush of lactic acid that accumulates when you do a very heavy max rep. Now don't take this the wrong way, but I know 55kg girls who could squat 40kgs, so atm you are VERY weak for a sprinter. But that is a good thing! You have lots of room to improve, and you can improve quickly if you train consistently and eat enough protein/clean carbs/fats.

Right, i will get on to training and sticking to eating clean.
Thanks

Quote

But yes, as vag has said, post your questions in your own journal and I'll keep an eye on it. I don't mind helping but these huge posts should be in your journal for your own reference.

Sure thing,
This will be the last time i post here.

Thanks for the help
 :highfive:
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #469 on: October 10, 2012, 07:51:39 am »
0
Quote from: seifullaah73 on October 10, 2012, 07:00:24 am
Quote from: vag on October 10, 2012, 05:36:12 am
Quote from: acole14 on October 09, 2012, 10:12:27 pm
Yeah I know...I just think he's in need of some serious guidance atm, but hopefully he's on the way now.

No doubt, i wasn't suggesting you or anyone to not help him, on the contrary. I was just irritated by his persistance to post in adarq's journal and then in here.

Yet you are the one who is bothered not adarq, not acole14
why? you jealous?

Irritated by my persistence to learn? shows who actually want others to progress and who don't
 :uhhhfacepalm:


Last bit of advice for seifullaah: re-read what vag said and consider changing your post...

Gym:

Foam roll warmup

Activation: TKEs, glute activation by doing some bar reps and really squeezing them hard at the top

Squat: warmup, 1x6@110kgs, 1x6@135kgs (+5kgs on last time), 1x5@110kgs

RDL: 3x10@60kgs

Leg curl: 1x10@30kg, 1x10@50kgs, 1x10@60kgs

Squats were really good today, got some good depth and the prior glute activation really had the bar flying up. Seems like my strength on full squats has improved a bit, which is going to plan...haven't decided exactly where I should be aiming for 3x3, 1x6 weights, but I'll see where I'm at in a couple of weeks.

RDLs were piss-weak but it's all I can grip at the moment with my finger (I couldn't find any grips either). But I got a good burn anyway from them + leg curls.
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seifullaah73

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Re: acole14's journal - DUNK OR DIE
« Reply #470 on: October 10, 2012, 09:01:23 am »
0
Quote from: acole14 on October 10, 2012, 07:51:39 am
Quote from: seifullaah73 on October 10, 2012, 07:00:24 am
Quote from: vag on October 10, 2012, 05:36:12 am
Quote from: acole14 on October 09, 2012, 10:12:27 pm
Yeah I know...I just think he's in need of some serious guidance atm, but hopefully he's on the way now.

No doubt, i wasn't suggesting you or anyone to not help him, on the contrary. I was just irritated by his persistance to post in adarq's journal and then in here.

Yet you are the one who is bothered not adarq, not acole14
why? you jealous?

Irritated by my persistence to learn? shows who actually want others to progress and who don't
 :uhhhfacepalm:


Last bit of advice for seifullaah: re-read what vag said and consider changing your post...

Gym:

Foam roll warmup

Activation: TKEs, glute activation by doing some bar reps and really squeezing them hard at the top

Squat: warmup, 1x6@110kgs, 1x6@135kgs (+5kgs on last time), 1x5@110kgs

RDL: 3x10@60kgs

Leg curl: 1x10@30kg, 1x10@50kgs, 1x10@60kgs

Squats were really good today, got some good depth and the prior glute activation really had the bar flying up. Seems like my strength on full squats has improved a bit, which is going to plan...haven't decided exactly where I should be aiming for 3x3, 1x6 weights, but I'll see where I'm at in a couple of weeks.

RDLs were piss-weak but it's all I can grip at the moment with my finger (I couldn't find any grips either). But I got a good burn anyway from them + leg curls.

That guy just irritates me, for complaining, come on give me break.
sorry, last hijack.

Thanks
Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #471 on: October 11, 2012, 10:13:38 pm »
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Gym:

Foam roll/stretch

Activation: Glute bridges, TKEs

Squat: Warmup, 4x10@115kgs (+5kgs up on last time)

SL DB Calf raises: 4x20/leg@20kgs (most I can really hold atm), 3x20/leg@15kgs

BW: 84.2 (first time above 84kgs)

That's all I had time for today, but going deep on squats for 40 reps really kills the glutes/hams/quads anyway. The weight is really getting hard now, I think 117.5kgs+ will be pretty difficult. I've gained about a kilo or two, my waist is still about the same (probably wouldn't expect much change anyway).
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Mikey

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Re: acole14's journal - DUNK OR DIE
« Reply #472 on: October 11, 2012, 11:55:03 pm »
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84kg you're starting to get big ;D
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"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #473 on: October 12, 2012, 12:31:22 am »
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Quote from: Mutumbo000 on October 11, 2012, 11:55:03 pm
84kg you're starting to get big ;D

Yep gonna go get some new pants today, my thighs are YOKED! lol
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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #474 on: October 12, 2012, 06:40:12 am »
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Yeah when I go for volume I also go with lower weights and those lower weights allow me to get really really deep and the whole leg is sore after that.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #475 on: October 15, 2012, 08:05:18 pm »
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Quote from: Raptor on October 12, 2012, 06:40:12 am
Yeah when I go for volume I also go with lower weights and those lower weights allow me to get really really deep and the whole leg is sore after that.

Gym:

Foam roll warmup

Activation: SL glute briges, TKEs, core

Squat: warmup, 2x3@120kgs, 1x2.5@155kgs (the last rep was a half, fucked it up)

SL DB calf raise: 2x20@25kgs \\ Seated calf: 1x20@20kgs, 1x20@45kgs, 1x20@70kgs, 1x10@80kgs

Back extension: 1x10@BW, 2x10@20kgs

Leg curl: 1x10@20kgs, 2x10@40kgs, 1x8@45kgs (or whatever the unit is, doesn't actually say on the machine, could be lbs)

BW: 83.7kgs (with clothes on, I think my fully dry weight would be around 83kgs atm)

Annoyed with squat, the first two reps were good, but I just knew I was gonna fail the last one as I started going down. It was mainly because I probably didn't eat enough beforehand, I remember feeling a bit hungry before I started. Also, the gym was fucking packed out today and sometimes that can distract me when I'm trying to go for a max lift and there's lots of people around, makes you tentative about going for it in case you fail and drop the bar. I'd much prefer to be in an empty gym when going for heavy squats.
« Last Edit: October 15, 2012, 08:11:22 pm by acole14 »
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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #476 on: October 16, 2012, 01:02:23 am »
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1x8@45kg?

Intentionally going light or what?
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #477 on: October 16, 2012, 01:14:52 am »
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Quote from: Raptor on October 16, 2012, 01:02:23 am
1x8@45kg?

Intentionally going light or what?

Yeah I don't go really heavy on these (I can do the max on the machine for reps which is only around 80kgs), just to do a bit of light volume work on the hamstrings. Maybe I should now I'm doing leg curls + back ext instead of GHR.
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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #478 on: October 16, 2012, 03:27:57 am »
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I usually go with the same amount in the leg curls that I use in the RDLs...

So I superset RDLs with leg curls and if I do RDLs with 75 kg I use 72 kg on the leg curls and do 12 reps of those. The max amount the leg curl machine has in my gym is 120 kg though... and I can rep about 8 reps I think with 120 kg, probably more.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #479 on: October 17, 2012, 03:22:04 am »
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Quote from: Raptor on October 16, 2012, 03:27:57 am
I usually go with the same amount in the leg curls that I use in the RDLs...

So I superset RDLs with leg curls and if I do RDLs with 75 kg I use 72 kg on the leg curls and do 12 reps of those. The max amount the leg curl machine has in my gym is 120 kg though... and I can rep about 8 reps I think with 120 kg, probably more.

Hmm interesting, I might try it out once I can go heavy on RDLs again.

Gym:

Foam roll warmup/stretch

Activation: glute bridges, TKEs, core

Squat: warmup, 1x6@100kgs, 1x5@130kgs, 1x6@137.5kgs (+2.5kgs on last time)

KB swings: 1x8@10kgs, 3x8@16kgs

Leg curls: 1x8@20kgs, 1x8@60kgs, 1x6@81kgs (max), 1x6@60kgs

Back ext: 3x10@BW

BW: 85.0kgs ( :huh: I had a big lunch beforehand so might be a bit on the heavy side)

Felt better after getting the 1x6 squat today. I think I will try and get 155kgs for 1x3, 140 for 1x6 and 120 for 4x10 next week (seeing how I go with 117.5kgs on Friday). If I hit those I will probably have an easy week, then slowly start the transition back into more explosive work while trying to maintain strength.
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