Author Topic: chasing athleticism  (Read 1464795 times)

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vag

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Re: chasing athleticism
« Reply #1785 on: April 28, 2014, 01:45:23 pm »
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Yeah, safety comes to mind immediately when comparing OHP/PP to BP. There is relevant discussion in that thread i linked about that too though, give it a read.
Another thing to consider, that KF's standing DB neutral grip OHP. It does not resemble the PP ( that discussion is in the thread also ) but it is a very safe and good way to build massive shoulders. In my mind it makes much better sense to invest on shoulder mass than chest mass for bball. Edit : just saw that LBSS mentions them too on the previous post. Hehe , n=2.
Finally, no matter if it is BP or OHP or DB OHP that you choose, it doesn't have to be either that or PP, you can do both. I understand you don't want to make it an SPP cycle but you can do them before your main volume exercise, to get the dynamic movement benefits and also potentiate yourself better for the heavy one. Like snatches/jump squats before squats, typical setup.
Just some food for thought.
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

---

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?

entropy

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Re: chasing athleticism
« Reply #1786 on: May 01, 2014, 02:05:16 am »
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Re DBs: Man if only I had dbs, i'd become a full on brobuilder. I'd keep them in the living room and use them when while watching tv, just doing curls and presses. Will try to get some of gumtree or something. I need a pair of 25s and 45s and i think i'll be good.

Vag, i'm slightly confused, isn't PP /the/ heavy exercise since you can use a lot more weight on them? Or am i missing something. You'd be taking weight off to do OHP say.

I like the idea to do volume with OHP which might be safer. I will try that out. It might be fun as well.
Goals: Cutting to 6-8% bodyfat

LBSS

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Re: chasing athleticism
« Reply #1787 on: May 01, 2014, 09:25:00 am »
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forgot that you don't have DBs. god i would kill to be able to work out at home. to have a garage...

volume OHP ftw.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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entropy

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Re: chasing athleticism
« Reply #1788 on: May 02, 2014, 08:01:23 am »
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Training
FBS 6x60
BP 6x60, 6x70, 2x77.5, 6x65
OHP 8x40, 7x45
CURLZ 8x30, 7x35

Squat notes:
Either something is wrong with me, not sure what, but i can't bring myself to squat normally. I've been favouring my right knee, hoping it was just a temporary niggle but it's not going away. Even when i try to get up from a chair, it hurts somewhere in the middle of my kneecap. No idea where it came from. I do remember knocking knees with someone during the comp, but i be sure if it's to blame, cause i was able to go on and play normally from there and didn't really have any problems with jumping or running. It only really occurs when squatting..

Upper notes:
Did some pump work. I think i might devote myself to upper body, maybe it will be the change I need while my knee isn't 100%.
Goals: Cutting to 6-8% bodyfat

vag

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Re: chasing athleticism
« Reply #1789 on: May 02, 2014, 08:35:19 am »
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Late reply, just noticed this:

Vag, i'm slightly confused, isn't PP /the/ heavy exercise since you can use a lot more weight on them? Or am i missing something. You'd be taking weight off to do OHP say.

In my mind it is still heavier, because you will be taking weight off but you will be taking the legs contribution off too. So the OHP or BP sets after the dynamic PP will be heavier on the upper muscle group. But that gets too technical and broscience and wanking. I just remembered that Lance favored PP for bball and linked it , that's all. Building big shoulders with volume OHP will sure work too and your back will double thank you.
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

---

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?

entropy

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Re: chasing athleticism
« Reply #1790 on: May 03, 2014, 07:29:40 am »
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Thing is though vag, it's not just about throwing it up, which i agree is easier with PP cause you have more muscle mass driving the weight up. It more about keeping the torso stable, holding the position all the way up and down. I haven't got the right movement pattern for overhead stuff, i find everything above my waist, my whole upper body and torso driving the weight up when the weight is heavy enough. But i think the correct position for overhead lifts would have the torso holding steady or if anything, pushing downwards. But that's not what happens with me when the weight is heavy enough, to continue the keep the bar moving up, i lose that safe stability. And this will be the limiting factor in both heavy OHP and Push Presses which are even heavier. Idk. I'm not really sure. It's possible if my abs were say 10x stronger i'd then be be able to hold the positions more easily in heavier overhead lifts? Who knows.
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism
« Reply #1791 on: May 04, 2014, 01:21:40 pm »
+1
So i've had a 2 week break since the tournament. Both from training and diet. I think my basketball season is now effectively over. I'm going to get back into lifting in a big way, try to get back to making PRs and seeing how close I can come to my signature goals. Starting tmr, going to eat clean, get on a caloric deficit and lift my way to becoming a better athlete. I can't wait. I've almost started to feel that hunger for PRs which i haven't had since january. So i'm ready, it's time. Lets do this thing. I mean let me do thing, haha, there are no team mates in this game.
Goals: Cutting to 6-8% bodyfat

entropy

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chasing athleticism -- W1D1
« Reply #1792 on: May 06, 2014, 08:43:35 am »
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Here we go, back in the gym! Bodyweight is 86kg, i suspect that will drop a few kg as I get back into stride. Did 5 mins on the treadmill to warm up my knees, 500m covered. Will stick with 6kph and 500m til it becomes real easy. Not in a rush, just wanna build up my conditioning consistently over time. Always do this first thing when lifting, will never repeat past mistake of neglecting conditioning again. Have to take fitness seriously if i want to aspire to being an athlete.

Training
FBS 1x120
BS 6x100
BP 1x85, 6x72.5, 8x67.5
CURLZ 2x10x32.5

Squat notes:
Going real conservative with volume to start with, so i'm good to squat more next time. I'll add one set of 6 and work my way up to ~30 reps for worksets. And i'll do that heavy single to start with, just to keep myself moving in the right direction. To think 120kg is a heavy single right now, but from humble beginnings, with patience, i'll be back in PR territory. What's another 30kg more, just a matter of time.

Upper notes:
Damn my abs were gone after that last set of bench. Lol. It goes to show, counterintuively, you need to have a strong core to do any of these exercises. 130kg seems so far away :(
« Last Edit: May 06, 2014, 09:39:46 am by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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chasing athleticism -- W1D2
« Reply #1793 on: May 08, 2014, 08:12:26 am »
+1
Training
FBS 2x115, 0Fx122.5
BS 2x7x100
WCU 6x87
WPU 2x87, 3x87 (new exercise)
CURLZ 6x37.5, 10x35, 10x32.5, 10x30
OHP 6x40, 7x47.5, 8x45

Squat notes:
My CNS was torched from last time. Every warmups felt heavy on my back and mentally I had to force myself to get thru the sets, otherwise my body/mind/CNS wanted none of it, just wanted to rack the bar and call it a night. So in that sense, i'm happy with getting /something/ done in the end! 2x7x100 is a legit effort, for my first week back of training. I suspect i'll be able to quickly work back to say 3x10x100 before my body is ready for adding some weight to the bar.

Failing 122.5kg front squat makes me sad though. Shit, 125x3 used be my warmup. 140kg was a warmup single. Now i'm getting owned by and failing 122.5kg. But i'm ok with it, things will get better, just have to put together 4 weeks of solid uninterrupted progress and i'll be back on track to get ready for the hard work needed to set PRs.

Upper notes:
Tried pullups, different, will continue them. Being conservative with chinup volume. Will build it up one set at a time. I think i should be able to do chinups every workout really, lets hit 10x100kg and get it out of the way quickly and then put it on maintenance while I focus on PR bench from there.

Btw i'm giving myself a pass on diet this week. Just because, training is so hard right now, mentally, i just need to take away any excuses i might have for not being up for lifting. Eventually it will get easier and i'll be able to transition onto a dietary regime without affecting my mental state.
« Last Edit: May 08, 2014, 11:35:46 am by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism
« Reply #1794 on: May 09, 2014, 08:43:09 am »
+1
I finally got around to watching the ESPN 30 for 30 Bad boys documentary. So good. Have already rewatched it 3x times. It's that good. I really wish I had seen it back when I was idolising that 23 guy, would have been good to get a balanced perspective of how things really were back then as opposed to the manufactured, slick, polished, very biased source I grew up with.
Goals: Cutting to 6-8% bodyfat

entropy

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chasing athleticism -- W1D3
« Reply #1795 on: May 11, 2014, 07:09:14 am »
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Training
FBS 4x100, 3x115
BS 2x8x105 (PR)
CR 15x210
BP 0Fx87.5, 6x75, 6x72.5, 7x70
WCU 2x7x86
WPU 2x3x86

Squat notes:
Gosh darn it, 3x115kg felt like a 3RM, i mean that's expected considering 2x115 was a 2RM last time. I put 120kg on the bar after that thinking i should double it but couldn't go thru with it, felt mentally defeated. Yes a warmup i did every time i squatted after tripling 100kg is now an intimidating 2RM attempt. Fucking sucks man. I'll be patient though. 3x120kg is my topset goal, think when i get there i'll be slightly happier.

I walked out 130kg in a FS rack and the fucker felt so heavy, i couldn't last more than 2-3s before i had to rack it. LOL. Goes to show how quickly you lose this shit. So i thought I should work up to some heavy rackouts, did 150kg on FS which was really damn heavy.

Oh and the 2x8x105kg was challenging enough but in a good way, i'm confident i can go 2x9x107.5kg next time, goal being to get 2x10x110kg in the coming week which is a good start though 10x140kg seems so far right now.

Calf raises notes:
I hurt my knee on the 12th rep, hopefully its nothing, fuck. update, it seemed worse than it was, combination of adrenalin and having to limp around in pain when walking. I put some heat rub on my knee and gave it 20 mins and now it's good. PHew.

Upper notes:
Holy moly what happened to my bench. I'm failing 87.5kg like it weighs 100+. Ridiculous. The 6x75 felt like 6x85. Weak. Also, i realised i was kipping my pullups. Not good. So i'm gonna use bands and work my way up to doing some strict sets of 8-10 with bands before going back to unassisted.
 
« Last Edit: May 11, 2014, 08:56:57 am by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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chasing athleticism -- W2D1
« Reply #1796 on: May 13, 2014, 06:54:51 am »
0
Training
FBS 1x120
BS 3x120, 9x107.5, 10x102.5
CRLZ 2x8x37.5 (PR?), 10x35

Squat notes:
After 4x100 front/back squat warmups, i put on what i thought was a total weight of 117.5kg, and proceeded to triple it for both fs/bs and I felt good about myself for once, thinking wow, that was much easier than i expected, not a 3RM at all! And then it quickly dawned on me i had only loaded 107.5kg lol, missing were 2x5kg plates :P So nothing is easy right now, i can't even put the right plates on the bar let alone squat htem haha.

Didn't have 2x9x107.5kg in me today, hell i wasn't even sure i had any 2nd sets in me, had to psyche myself up to even attempt a 2nd set, wanted to call it a night but thankfully 102.5kg was a good choice cause i got 10 reps, which was my goal. Next time is 10x110kg and i'll prob try for a 2nd set of 10-11x105, 11 would be a PR, and the 10x110kg would equal my previous 10RM pr. The 1rm calculator (which is worth nothing) says that's almost a 150kg max. Yeah right. Considering 120x3 feels so hard, there is no way i'm anywhere above 130kg on my max right now.

Upper notes:
The brobuilding focus continues. I'm going to persist with arm work until it yields results. Am not going to settle until i have big guns, if it it means doing arm work for a year before i add an inch to my arms, so be it. So today's only upper body exercise was curls, yup. Whatever happens, i'll work up to 10x60kg and if that doesn't add some size to my arms, nothing will..
« Last Edit: May 13, 2014, 07:38:30 am by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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chasing athleticism -- W2D2
« Reply #1797 on: May 15, 2014, 06:40:23 am »
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Training
FBS 2x120
BS 3x125, 1x130, 6x110, 10x105
BP 1x85, 5x77, 6x75, 5x75

Squat notes:
Well got my short term goal of getting my FS 2rm to my old regular warmup double. Fuck me, ugliest 2nd rep though. This is only 120kg, fucks sakes. But still i'll take it.

Happy with the 125kg triple, it was hard but ok. And i worked up my first squat at 130kg for probably 2 months??! I'd have to check my logs but yeah it feels like ages. To think i used to warmup with 130kg for front squats and that's my BS 1rm now. But it's coming back, not long til i'm in that 140-150kg range, which will be aight as long as my bodyweight is low 80kgs..

Upper notes:
I have to consider that the arm work i've been doing has been disrupting my bench press aspirations. I'm just not that strong out of the bottom, maybe my triceps and shoulders aren't recovered enough. I  need to sort out my programming better so i'm fresher for bp when I attempt it without compromising arm work. 
« Last Edit: May 15, 2014, 07:39:45 am by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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chasing athleticism -- W3D1
« Reply #1798 on: May 18, 2014, 08:43:41 am »
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Training
FBS 1x125
BS 1x132.5, 2x4x120
OHP 6x40, 3x50, 4x55, 2x3x57.5 (belt on), 2x57.5
CRLZ 2x8x40 (PR?), 10x37.5 (PR?), 5x50 (cheat curls)

Squat notes:
Considered attempting 127.5kg fs but decided against it last second, racking it. Chances are i prob would have failed it anyways so i'm not too bothered. Will be good for it next time i think. Will be nice to be working up to a regular training max of 130kg on fs every time i squat, nothing special, just a good sign of getting back my previous strength levels.

I wanted to triple either 127.5kg or 130kg for bs. But having attempted that FS prob made that difficult today. Oh and i just want to say, the 120kg fs double became more warmup like than 2rm like, so that's good. I think i'd like to be tripling 120kg as a warmup in the next coming weeks. No high rep sets, would rather be well recovered for next session than too smashed to do much.

Upper notes:
Toying with having a dedicated ohp day. Not sure if i'll stick with it, depends how i go benching next time. Tried using a belt for the first time. Doesn't really help with torso stability tho but makes the exercise easier.
« Last Edit: May 18, 2014, 09:50:24 am by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism
« Reply #1799 on: May 19, 2014, 04:25:33 am »
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Starting to get my leg mass back! But also starting to get a bit fat :/ After the comp, i was probably around 10% bodyfat, now i'm back to 15% or so. Maybe. I dont know. So, i'm going to cut about 2-3kg of bodyfat first and then i'll probably do a hypertrophy cycle. I'm starting to enjoy training with higher reps and doing curls lol. My body wont know what happened for about 10 days, so i can probably still gain a bit of mass/strength til then, before the cut starts to affect training..... not looking for a long cut, max of 3 weeks, should be enough to get lean.

I haven't abandoned strength completely just focusing on body comp for now. Around September i'll use RSR again and work up to a beltless backsquat of 170kg @ 85kg; i'd be pretty lean as well. And i know from past experience, as long as i keep doing the odd FS single here and there, it will go up nicely, i expect to 150kg. I wonder how athletic i will be, if i get that 180/170/150 @ 85kg? Surely a step closer to that 36" i've coveted..
« Last Edit: May 19, 2014, 04:45:35 am by entropy »
Goals: Cutting to 6-8% bodyfat