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Author Topic: AGC's journal  (Read 522884 times)

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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #675 on: July 31, 2013, 06:44:49 am »
0
Plus I get the most glute soreness ever from dumbbell BSSs.
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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 #676 on: August 01, 2013, 07:57:08 am »
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Gym:

Foam roll warmup/activation

RDL: 1x5@60kgs, 1x5@90kgs, 1x5@110kgs

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

SL KB calf: 1x20/leg@28kgs, 1x18(L),15(R)@28kgs --> right leg weakness showing up again

SL ham machine: 2x10/leg@15kgs

UB, core (see prog tracker)

BW: 76.5kgs

Felt a little bit of back contribution in the 110kg RDLs. Might keep the weight the same next week. I'm keeping the reps low on this and the back ext to minimise lower back fatigue.
« Last Edit: August 01, 2013, 09:49:01 pm by acole14 »
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #677 on: August 04, 2013, 01:29:22 am »
+5
Once again my track session was disrupted by this kids soccer program taking up the track. It should be free next week though, nbd. Decided to hit the gym again.

Gym:

Foam roll warmup/activation stuff (leg swings, KB swings, low box jumps)

5 SVJs, best:

<a href="http://www.youtube.com/watch?v=4UsFR_nt1Nw" target="_blank">http://www.youtube.com/watch?v=4UsFR_nt1Nw</a>

Squat: warmup, 1x6@60kgs, 1x6@80kgs, 1x7@120kgs, 1x8@60kgs

<a href="http://www.youtube.com/watch?v=ulAe0tVppmc" target="_blank">http://www.youtube.com/watch?v=ulAe0tVppmc</a>

Hip abductor machine: 2x15/leg@setting "4"

BW; 76.5kgs

I think my armswing on SVJ was a little better today. Felt pretty high.
« Last Edit: August 04, 2013, 01:30:57 am by acole14 »
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entropy

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Re: acole14's journal - DUNK OR DIE
« Reply #678 on: August 04, 2013, 01:36:44 am »
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Those are some beautiful squats man. The only tiny defect I can see is, and it's nitpicking, is that for a highbar squat you want your elbows under the bar. Not that it affects your form in any way but that's kinda incongruous to have the elbows pointed back. Perhaps you're using a thumbs behind grip as per lowbar?  Great work.
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Goals: Cutting to 6-8% bodyfat

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #679 on: August 04, 2013, 03:32:50 am »
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Quote from: entropy on August 04, 2013, 01:36:44 am
Those are some beautiful squats man. The only tiny defect I can see is, and it's nitpicking, is that for a highbar squat you want your elbows under the bar. Not that it affects your form in any way but that's kinda incongruous to have the elbows pointed back. Perhaps you're using a thumbs behind grip as per lowbar?  Great work.

Thanks mate! Haha I knew someone would point that out. I didn't even realise I was holding them that high. It's scary what you don't know you're doing until you film. Kelly Starrett says that the elbows high fault is either poor shoulder/thoracic mobility, or just mistakenly holding them high to increase upper back tension. I'd hope that I'd be the latter but I'll keep an eye on it.
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Mikey

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Re: acole14's journal - DUNK OR DIE
« Reply #680 on: August 05, 2013, 07:50:38 am »
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Nice squats!
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seifullaah73

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Re: acole14's journal - DUNK OR DIE
« Reply #681 on: August 06, 2013, 09:43:23 pm »
0
Nice squats, especially at 120kg, you make it look easy.
 :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 #682 on: August 08, 2013, 02:16:23 am »
0
Quote from: Mutumbo000 on August 05, 2013, 07:50:38 am
Nice squats!
Quote from: seifullaah73 on August 06, 2013, 09:43:23 pm
Nice squats, especially at 120kg, you make it look easy.
 :highfive:

Thanks guys!

________

Gym:

Foam roll warmup/activation exercises

Squat: warmup, 1x6@60kgs, 1x6@100kgs, 1x6@130kgs (not convincing though)

BSS: 2x8/leg@45kgs, 1x4/leg@25kgs

SL TKEs: 2x15/leg@15kgs

UB (see prog tracker)

BW: 76.2kgs

The 1x6@130kgs wasn't that good. I could tell as I unracked it I probably wouldn't power them up. Last rep was a real crappy grind. Will keep the same next week.  The BSS was really easy though. Definitely gained strength on it since I started a few weeks ago.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #683 on: August 09, 2013, 07:14:05 am »
0
Gym:

Foam roll warmup/activation

RDL: 1x5@50kgs, 1x5@80kgs, 1x2@110kgs (grip fail), 1x5@110kgs

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

SL KB calf: 2x20/leg@28kgs

SL ham curl: 2x15/leg@15kgs

UB, core (see prog tracker)

BW: 76.2kgs

Good workout, RDLs felt more hip-driven with better form this week.
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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #684 on: August 09, 2013, 07:26:57 am »
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I have to say I switched back to high bar squats because I saw your squats and got that "lust" of high bar squatting again :D
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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 #685 on: August 10, 2013, 06:33:57 am »
+1
Quote from: Raptor on August 09, 2013, 07:26:57 am
I have to say I switched back to high bar squats because I saw your squats and got that "lust" of high bar squatting again :D

Haha nice. High bar ftw!
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #686 on: August 11, 2013, 06:20:49 am »
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Gym:

Foam roll warmup/activation

3 SVJs

Squat: 1x6@60kgs, 1x5@100kgs, 120kgs x 1, 130kgs x 1, 2x2@130kgs, 1x6@100kgs, 1x6@60kgs

BW: 76.5kgs

Very random session. Decided against track because I had major DOMS in all of p-chain from Friday still, plus it was wet. Went to the gym but it was a lot busier than normal, the spot I usually do SVJs was being used so just did a few submax ones in the stretching area. THen just played around with squats doing some singles and doubles of the weight I struggled with last week.
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entropy

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Re: acole14's journal - DUNK OR DIE
« Reply #687 on: August 11, 2013, 07:34:17 am »
0
Did you get Romaleos 1 or 2? How are they? I'm looking at a review of the 2 and they say the midfoot strap is a bit long and it can drag under the foot.
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Goals: Cutting to 6-8% bodyfat

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #688 on: August 11, 2013, 08:52:35 am »
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Quote from: entropy on August 11, 2013, 07:34:17 am
Did you get Romaleos 1 or 2? How are they? I'm looking at a review of the 2 and they say the midfoot strap is a bit long and it can drag under the foot.

The 2's. I've got nothing to really compare to except normal runners but they have met all my expectations so far. The midfoot strap does run long but I haven't had a problem with it.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #689 on: August 13, 2013, 06:36:08 am »
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Gym:

Foam roll warmup/activation

Squat: warmup, 1x6@60kgs, 1x3@60kgs (front), 1x6@100kgs, 1x5@130kgs, 1x6@100kgs

BSS: 1x8/leg@50kgs, 1x8@45kgs

SL TKEs: 1x15/leg@20, 1x15/leg@25, 1x10/leg@30

UB (see prog tracker)

BW: 76.2kgs

Looks like I'm getting stuck at 130kgs x 6. Stopped at 5 reps today rather than force a dodgy 6th, but the form was better compared to last week. Couldn't do two sets of BSS at 50kgs but it's still an increase over last week so that's OK.
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