Author Topic: chasing athleticism (Read 1464022 times)

maxent · « **Reply #2235 on:** December 29, 2014, 06:57:32 am »

FBS 1x120
FS 1x122.5, 0Fx128.5
BS 1x125, 1x130, 0Fx137.5, 1x135B, 0Fx140B, 1x137.5B, 1x140.5B (LPR), 6x120, 7x112.5
BP 6x80, 2x85 (LPR), 2x82.5, 2x80
WCU 3x94, 3x99, 3x94, 5x91
CURL 6x41 (PR), 6x42.5 (PR), 8x40 (PR)

Squat notes:
Weak front squat day

I noped out of doubling 120kg which didn't bode well for any FS that came after that. Worked up the courage to attempt a 122.5kg double but racked it after rep 1. That sucks. But i decided to go for some heavy backsquats and that went better though i did fail my attempt at 137.5kg. Probably i would have got 137 or something? I then used a belt but failed a straight up 3 plate squat - made a PR with small change addition to 137.5kg though as i expected. So next time i'm gonna try improve on that...

Food:

i didn't mean to eat 1700kcal but i forgot to factor in eggs and realised later of the omission. All good. I meant to eat more today anyway. In the tension between strength and bodycomp - im no longer choosing bodycomp. If it means less fat loss, so be it.

maxent · « **Reply #2236 on:** December 31, 2014, 07:35:36 am »

FS 1Fx120
BS 2x120
FS 5x90 (paused)
BS 5x97.5 (paused)
Dunks - 30
Squat notes:
Meant to be a light day but i have the PR bug so it was hard to hold back. I am pissed off at failing 120kg double though, i feel as though i've regressed now that im not able to do it after getting it. But friday i'll prob get some solid PRs.

I'm sold on paused squats. My ego didn't allow me to do them with my mediocre tonnage but it makes sense that i'm not going anywhere fast that i should just try them out. Considering the goal is to get stronger - and they do that well, i'll be doing them with some fervour in the coming months. I still want to improve my conventional squats though but paused squats will become my main squat focus very soon.

My biggest problem right now with (front) squatting is the eccentric part. I have no idea what im doing on the way down. My body doesn't look solid at all, it's like im flopping into the lift (regardless of whether it's done slow or fast - flopping is the right word). Any pointers on perfecting the descent, Kingfisher? The shitty thing is i looked back at my form all the way to xmas 2013 and i had the same problem then too. I've probably had it for a long time and it's pretty unsafe to continue doing especially considering I've had my share of injuries.

LBSS · « **Reply #2237 on:** December 31, 2014, 09:19:06 am »

to fix eccentric, i'd just play around with different cues: try "shoulders back" or "abs out" or "hips between knees" or something else. try to find one or two things to focus on that help keep you tight and smooth.

maxent · « **Reply #2238 on:** December 31, 2014, 11:23:26 am »

Quote from: LBSS on December 31, 2014, 09:19:06 am

to fix eccentric, i'd just play around with different cues: try "shoulders back" or "abs out" or "hips between knees" or something else. try to find one or two things to focus on that help keep you tight and smooth.

i'll experiment. I hate this part but i guess it's a good thing because if i can fix my descent i can improve my technique and hopefully lift more weight than before..

I regret dunking today because i was only supposed to do 2x6 and i prob did 30 total. Which is stupid because i need to be fresh for friday to PR my squats

Oh well, lets see how it goes..

2015 - this is probably the last chance i have to do some nice dunks before i get too old (31 currently). i am gonna make a push to lifetime peak my athleticism in 2015.

First order of business is 155kg (belted) BS @ 77.5kg.

happy new years yall.

Kingfish · « **Reply #2239 on:** January 01, 2015, 08:44:48 am »

chest forward, elbows up, weight distributed between your feet, .. etc.. you should know by now.

your problem is fatigue. the muscles that keep the torso upright in a front squat does not recover as fast as the big leg/glutes muscles.

maxent · « **Reply #2240 on:** January 02, 2015, 06:52:49 am »

FBS 2x100 (=LPR)
BS 2x127.5, 0Fx132.5, 1x115
FS 1x105
BS 8x90
HPC 2x70, 1x75, 0Fx79.5, 0Fx78.5, 1x78.5 (PR), 1x80 (PR), 3x3x67.5 (PR)

OHP 2x4x58.5, 4x58.5B, 5x57
1Row 2x15x20
Weighted Push Up (WPU) 2x10x20kg (PR; new exercise)
Band Glute Bridge - 3x6xOrange (PR; new ex; brutally hard!)

BW: 178.6

Squat notes:
Last workouts pause squats and dunks ruined me for squatting today. No PRs, just too fucked up. Oh well.

Hang PC notes:
Not really strong as per squats but I managed a lifetime PR all the same. Having said that i never seriously did hang variants til now. 80kg is a milestone. Next one up is 90kg which when i get will be v. cool.

maxent · « **Reply #2241 on:** January 04, 2015, 12:53:22 pm »

Hate to do it because i think it's a mostly useless exercise but i'm gonna start doing RDLs. Just for grip work and familiarising my body to pulling. I realised i need to do this when 90kg in my hands wanted to slip out and i know that's not going to help my hang PC when im struggling to hold on to such modest weight. So RDL work up to 140kg shud do the trick, im not going to do a lot of volume. Maybe work up to a heavy triple then do a set of 10 backoff. Maybe even rack pulls thrown in there every now and then. Just to be able to pull some heavy weight. That should be enough for my needs. I just want 100kg to feel light in my hands so i have a chance to HPC it.

Also, i over-ate this weekend. It wud never have happened if not for a wedding reception i couldn't get out of and it dominoed from there - otherwise my discipline and dedication was not even beign tested yet. I have another function next weekend but after that i shud be able to straight up diet for months. Hopefully.

Also, thanks KF, i'll try out your cues and advice and report back tomorrow. I did try a bit on friday but i was too messed up to give squats a honest shot.

My goal just to remind myself is to squat 155kg @ 77.5kg. That means losing a few more kilos and adding another 20kg or so to my squat.

maxent · « **Reply #2242 on:** January 05, 2015, 01:16:02 am »

I am recalling a conversation from this weekend when a team mate who is similar height to me remarked how he weighs 102kg (!). And i couldn't believe it because he is lean as well. When I told him what i weighed and what I planned to weigh (77kg) he couldn't believe that! He started calling me anorexic for wanting to lose weight. The whole thing was surreal. The reality is two people can look similar physically but have drastically different bodyweights. The one piece of advice he gave me was to gain weight (obvious) but also to do a lot of cardio (which will mitigate fat gains). I intend to take that advice on board and make cardio whatever that is, a regular feature of training this year.

maxent · « **Reply #2243 on:** January 05, 2015, 07:25:06 am »

FBS 2x120, 1x128.5 (LPR)
BS 1x133.5, 1x135B, 1x137.5B, 1x140B (LPR), 0Fx142.5, 4x127.5B, 6x120B
BP 6x80(=LPR), 1x87.5B (LPR), 3x82.5 (LPR)

DUNKS - 6xSVJ, 6xRVJ
WCU 3x98.6, 2x103.2, 4x93.6, 5x89.95
CURL 6x42, 6x44.5 (PR), 10x40 (PR)

Squat notes:
Form wasnt as good as last monday. So i'm somehow getting worse but stronger. Ugly FS local pr nonwithstanding, im not happy with anything i squatted today but at least i squatted 3 plates for the first time in forever. Now to add the next 15kg or so which will get me halfway to the goal of 155kg @ 77.5kg.

maxent · « **Reply #2244 on:** January 07, 2015, 01:50:12 am »

Been dreading today all week. It's been 3 weeks since my last basketball game after a break over the holiday period. I'm usually super wrecked after the first game and this doesn't bode well for my ambitions to PR my squats on friday. I was hoping to get a good turnout but looks like we will have a basic bench so i'll have to put in lots of minutes

Oh well. It was hard to do basketball team training with every gym etc closed and it being too hot to train outdoors. All i needed was one day a week to maintain fitness but instead i've prob gone back to starting from scratch. Maybe it wont be so bad. Anyway i ate junk last night because it felt like it might help though i regret that now because i feel bloated/sluggish instead.

maxent · « **Reply #2245 on:** January 07, 2015, 10:00:17 am »

FBS 2x120
BS 6x100 (paused)
Depth jumps 2x5
HPC 3x60, 1x80(=PR), 1x85(PR)
BBall game

Squat notes:
funny story. i wasnt gonna lift today because i was late for fititng a workout at home before going to bball. But i decided to try my luck at the gym where we play games and i got a free trial. Was front squatting alright, doubled 120kg nice and deep and the oly guy doing heavy snatches nearby complimented me "nice squats' - which was cool considering he was snatching like 100kg+ for reps. I felt good and i was gonna PR 130kg. But just before i went for my set, some guy wanted the 15kg plates on my bar for his shitty 200kg deadlifts for some reason (honestly why do you need 10kg and 15kg plates for deadlifts unless it makes up a nice round number? He could just used 20s that were spare). By then the moment had passed and even though i walked out 130kg in small change, my heart wasnt in it anymore. Should have held my ground but i didn't wanna be rude since im not a regular there.

Oh and where did i get a 5kg hang powerclean PR from? I struggled getting up 80kg after failing it several times friday and on monday i hit a 5kg PR. Something about being in a gym atmosphere i guess. But it goes both ways, ie the FS story above. just remembered i gave a half hearted attempt at HPC 90kg too and got it a good way up but couldn't rack it. Funny because i was using 90kg on friday for grip work lol and now im cleaning it. Though to be fair i was hooking today so that might have helped i guess.

maxent · « **Reply #2246 on:** January 08, 2015, 01:42:08 am »

My conditioning needs a lot of work. If my lifts were good enough i'd focus on it but im not happy with anything to change up right now. Blah. But i'll add a bit here and there and keep improving over time. I just know i can't cut and improve everything at the same time so something has to give

Oh wow my traps are sore for the first time. Must be the hang pc i did yesterday? Interesting. Btw i think the reason i got an easy 5kg pr is because the bar was a lot nicer. It spun properly unlike my pos bar..

http://robertsontrainingsystems.com/blog/nuggets-tips-tricks-energy-system-training/

Quote

If all you do is focus on the top, you’ll never expand your base. This will ultimately limit your ability to do high-intensity work for prolonged periods of time.

On the other hand if you take the time to build a “base,” you’ll have the foundation to do more high-intensity work, when you start training it.

maxent · « **Reply #2247 on:** January 09, 2015, 07:35:19 am »

FBS 2x120
BS 6x100
FS 3x105
BS 6x107.5
OHP 2x5x58.6 (LPR), 6x57.5 (LPR; GPR too?)
TKE 2x12xThick-Purple-Band
Glute bridge 3x8xOrange-band

Squat notes:
Was wrecked during the 120kg double on FS. I am not recovered from the first game of the year after a 3 week break. Will try again sunday on my 4th training sesh of the week. Yeah that's not ideal but basketball training sunday means lifting monday is an even worse prospect.

My R knee didn't feel awesome preworkout - and i spend some time pre-hab with dencorub/band wrapping etc which did good for the workout but afterwards it felt off again and TKEs helped make them good again.

maxent · « **Reply #2248 on:** January 09, 2015, 11:01:54 am »

With the band glute bridge - i think since im struggling so much with this exercise, just getting 6 reps last time and 8s this week, i am slowly going from strength ->hypertrophy ->endurance. This will help my squat eventually as the muscles get stronger/bigger/enduring as I master the banded glute bridge. Pretty exciting stuff. In the same vein, doing heavy squats with a belt help my back get stronger so that also works well for assisting my conventional squat as well as front squat.

I think i've cracked the cut/bulk continuum too. I will keep my cut cycles 2 weeks long - 3 weeks max if im not losing strength/mass. But no longer. And bulk is really a misnomer atm but i shud not be gaining more than a kilo or two per month at that. As long as i repeat these cycles like this, i'll slowly get stronger and muscular over time. I still think i need to do a nice long 6 month bulk though but only if i ever manage to cut down to 70kg (6-8% bf) again which im not really up for right now esp with basketball going on.

Anyway i'm gonna finish this weekend and then do another 2-3 wk cut cycle. My goal is to end Jan sub 80kg/175lb while squatting 130/140/150 (fs, bs, belted bs) and getting halfway to decent conditioning while playing ball 2x a week.

maxent · « **Reply #2249 on:** January 11, 2015, 05:19:39 am »

FBS 2x120
FS 0Fx130 (LPR attempt!)
BS 1x127.5, 1x132.5, 1x137.5B, 5x129.5B (LPR), 6x122.5B (LPR)
Bball training (2hrs)

BW: 182.76

Squat notes:
I was quite weak today I realised after 120kg double on BS felt really challenging. Nevertheless FS felt okay so i went for a 130kg attempt. I got it prob 1/4 of the way up which is promising. Not long now til i've got the 130kg milestone behind me!

BBall notes:
Good training session. Hopefully will have a good game this week for a change.

Training again tmr, didn't get around to doing bench, chins or curls so i guess i have another weights sesh tmr, making that 5 in 8 days.

Adarq.org

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Author Topic: chasing athleticism (Read 1464022 times)

maxent

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