Author Topic: chasing athleticism (Read 1464839 times)

maxent · « **Reply #3870 on:** August 12, 2017, 03:08:00 am »

BW: 84.9kg
Activity: 8000
Misc:
Diet Compliance: 16/84

Here we go, the big squat volume day. Not sure how to structure it though. Was thinking two sessions but we'll see.

BS 2x120, 1x132.5, 7x5x112.5(PR)
BS 8x5x112.5(PR)

Notes:
Knocked out the first squat session. Thought about doing back extensions and RDLs like usual but i think better to be rested up and fresher for the 2nd session. As a compormise i'll do back extensions as a warmup for the 2nd session that way i dont have to leave it late to do them. As it happens im gonna head down to the gym around 11pm anyways, shud be interesting taking caffeine late.

2nd session went okay. Ive decided to jetison back extensions and RDLs altogether on squat volume day. I wanna try them on heavy squat day, that way they wont interfere with overhead pressing on light squat days if that makes sense. My upper back/traps get wrecked too much from RDLs and it messes up ohp. Programming problems galore

maxent · « **Reply #3871 on:** August 12, 2017, 02:32:11 pm »

Ok this is the sort of program im envisioning (will test to see if it's workable in real life!)

EOD training with no recognition of the 7 day week.

Day 1: Volume squats
Day 2: Rest
Day 3: Light recovery squats, volume OHP (barbell & seated DBs)
Day 4: Rest
Day 5: Heavy squats, JUMPS (depth jumps and max attempt RVJs for PR), RDLs, Hill sprints, Back Extensions
Day 6: Rest
Day 7: Medium squats (to shake off cobwebs from heavy day), volume Bench(barbell paused variant and incline dbs)
Day 8: Rest

Repeat x forever.

I think if i can make this work, it will do wonders for me..

adarqui · « **Reply #3872 on:** August 12, 2017, 05:10:25 pm »

HIGH REP NATION.

routine idea looks good but it will undoubtedly change, it always does. good stuff tho.

maxent · « **Reply #3873 on:** August 13, 2017, 06:15:51 am »

BW: 84.5kg
Activity: 6000
Misc:
Diet Compliance: 0/68

Not sure why but i thought id have some icecream "for recovery" but i think its dumb because i get less nutrients this way. im not trying that again

soreness in glutes mainly but also adductors. quads not so much. confirms my theory that light squats dont do much if anything for legs

maxent · « **Reply #3874 on:** August 13, 2017, 01:55:29 pm »

Quote from: adarqui on August 12, 2017, 05:10:25 pm

HIGH REP NATION.

routine idea looks good but it will undoubtedly change, it always does. good stuff tho.

ya already i just noticed one issue which may affect me is that after volume squats, my core will be pretty beat to be able to do ohp well the next workout. But, i cant really find a way to fit in anywhere else so it will have to do..

maxent · « **Reply #3875 on:** August 14, 2017, 03:29:20 am »

BW: 85.6kg (PR!)
Activity: 9000 (good)
Misc: Adductors
Diet Compliance: 1/67 (new week new me)

Recovery BS 6x70, 6x90, 6x90
OHP 6x2x62.5(PR), 4x57.5, 4x55, 5x55
Chinup 5x95(PR;+6.25kg), 5x94(+5kg), 5x94(+5kg)
Seated DB OHP 3x10x20(PR)
Jump rope

Notes:
The rust came off as i went thru the workout. Felt pretty fresh on the jump rope. But i didnt try doing a full on jump workout, that wud wreck me for weds heavy squats and proper jump session. I may have overdone the OHP volume, we'll see how it goes

maxent · « **Reply #3876 on:** August 15, 2017, 04:08:19 am »

BW: 85.2kg
Activity:
Misc:
Diet Compliance: 2/67

Maybe i could lean out a little and stay at 85kg before pushing for 87.5kg though. Im kinda chubby now :/

maxent · « **Reply #3877 on:** August 16, 2017, 03:18:54 am »

BW: 85kg
Activity:
Misc:
Diet Compliance: 0/65

Heavy day yeahhh.

BS 3x120, 2x132.5(PR since injury), 1x140(PR since injury), 3x130(PR since injury), 5x127.5(PR since injury)
RDL 8x170(PR)
Jumps (hit a PR of over 35, maybe as high as 37.5" - see insta for vid)
Hill Sprints x 6 (PR +1 rep)
Back Xtn 3x8x60(PR since injury)

Notes:
Comeback is on.

adarqui · « **Reply #3878 on:** August 16, 2017, 11:06:51 pm »

should post the vert vid you posted on IG .. that was a pretty sick jump.

maxent · « **Reply #3879 on:** August 17, 2017, 04:09:06 am »

BW: 84.7kg
Activity: 6500
Misc: None
Diet Compliance: 2/65

Did eat clean yesterday. I maybe a little more bread but that's better than icecream. So gna try to put together another 2 week period of unbroken compliance. With the one refeed after volume squat day per week. or 8 day week.. haha.

Quote from: adarqui on August 16, 2017, 11:06:51 pm

should post the vert vid you posted on IG .. that was a pretty sick jump.

Thanks. Link.

The shoes im wearing there are adidas crazy light boost's which are shit for jumping in because they're heavy and bulky but great for training in because of the boost cushioning. I will prob jump higher in Kobes on hardwood as opposed to the rubber gym floor. Plus with a better windup will gain a little from that. But dont feel ready to jump on a court just yet, too out of shape, whale like. i am afraid i'll barely touch the rim and lose confidence. Maybe later down the line. For now im ok jumping in the gym at 88kg. Getting that up to 90kg will be an exciting milestone on the gym scales.

Feel suprisingly unsore today. Was expecting way worse but thankfully my new program is starting to feel right. The only hitch was the chinups torched my core a bit and i was wondering if it would kill heavy squats but it didnt thankfully. I need more ab work in any case so i wont stop doing them.

FP · « **Reply #3880 on:** August 17, 2017, 11:26:28 pm »

Quote from: maxent on August 17, 2017, 04:09:06 am

BW: 84.7kg
Activity: 6500
Misc: None
Diet Compliance: 2/65

Did eat clean yesterday. I maybe a little more bread but that's better than icecream. So gna try to put together another 2 week period of unbroken compliance. With the one refeed after volume squat day per week. or 8 day week.. haha.

Quote from: adarqui on August 16, 2017, 11:06:51 pm
should post the vert vid you posted on IG .. that was a pretty sick jump.

Thanks. Link.

The shoes im wearing there are adidas crazy light boost's which are shit for jumping in because they're heavy and bulky but great for training in because of the boost cushioning. I will prob jump higher in Kobes on hardwood as opposed to the rubber gym floor. Plus with a better windup will gain a little from that. But dont feel ready to jump on a court just yet, too out of shape, whale like. i am afraid i'll barely touch the rim and lose confidence. Maybe later down the line. For now im ok jumping in the gym at 88kg. Getting that up to 90kg will be an exciting milestone on the gym scales.
Feel suprisingly unsore today. Was expecting way worse but thankfully my new program is starting to feel right. The only hitch was the chinups torched my core a bit and i was wondering if it would kill heavy squats but it didnt thankfully. I need more ab work in any case so i wont stop doing them.

That's a damn nice jump. I'm jealous lol. Also of those RDL's, did you work them up with progressive overload or are they a result of other exercises you used to do a lot, or maybe your proportions are better for them? Your squat is pretty P-chain dominant I think so that must carry over a lot

maxent · « **Reply #3881 on:** August 18, 2017, 04:22:06 am »

BW: 84.9kg
Activity: 15k (PR!!)
Misc: None
Diet Compliance: 3/65

Benching tonight and meeting a friend to put up some shots. we may have dinner later but hoping to eat clean today. Im on a nice run now.

BS 6x110, 6x100
Paused BP 3x2x87.5
Bball
Paused BP 6x2x87.5, 5x75, 5x72.5, 5x70
Incline DB a few sets . .shitshow cos the bench was different from last time and i didnt realise it until id already wasted a few sets lol
DIP 3x5xBW (i did 3 sets to begin with that were shit ROM because again someone had changed the config from last time and it threw off my ROM)

Notes:
Lol so ive always noticed starting playing ball gets me lean/in shape so quickly and if you look at my activity level for the day at 15k, that might be a reason why

maxent · « **Reply #3882 on:** August 18, 2017, 12:16:00 pm »

Quote from: fast does lie on August 18, 2017, 07:06:28 am

Quote from: maxent on August 18, 2017, 04:22:06 am
BW: 84.9kg
Activity:
Misc: None
Diet Compliance: 3/65

Benching tonight and meeting a friend to put up some shots. we may have dinner later but hoping to eat clean today. Im on a nice run now.

Going to go shoot some hoops?

Yes mate, first time in months. My friend is like 6'6" and so naturally talented. we're both out of shape but holy shit he was getting some huge blocks tonight. Last time we played, he blocked me on a layup so hard i stopped playing ball since then. lol lol. ive been blocked before but not like that. And then I vowed to gain some weight to match up better with him the next time we played. he's like 270, just a big frame but athletic. Not in the sense of being able to dunk, but quick to move around and can jump well off 1 foot. Im going to try get him in shape, we've made plans to train together this summer. can't wait.

maxent · « **Reply #3883 on:** August 18, 2017, 12:21:40 pm »

Quote from: Final Phenom on August 17, 2017, 11:26:28 pm

Quote from: maxent on August 17, 2017, 04:09:06 am
BW: 84.7kg
Activity: 6500
Misc: None
Diet Compliance: 2/65

Did eat clean yesterday. I maybe a little more bread but that's better than icecream. So gna try to put together another 2 week period of unbroken compliance. With the one refeed after volume squat day per week. or 8 day week.. haha.

Quote from: adarqui on August 16, 2017, 11:06:51 pm
should post the vert vid you posted on IG .. that was a pretty sick jump.

Thanks. Link.

The shoes im wearing there are adidas crazy light boost's which are shit for jumping in because they're heavy and bulky but great for training in because of the boost cushioning. I will prob jump higher in Kobes on hardwood as opposed to the rubber gym floor. Plus with a better windup will gain a little from that. But dont feel ready to jump on a court just yet, too out of shape, whale like. i am afraid i'll barely touch the rim and lose confidence. Maybe later down the line. For now im ok jumping in the gym at 88kg. Getting that up to 90kg will be an exciting milestone on the gym scales.
Feel suprisingly unsore today. Was expecting way worse but thankfully my new program is starting to feel right. The only hitch was the chinups torched my core a bit and i was wondering if it would kill heavy squats but it didnt thankfully. I need more ab work in any case so i wont stop doing them.

That's a damn nice jump. I'm jealous lol. Also of those RDL's, did you work them up with progressive overload or are they a result of other exercises you used to do a lot, or maybe your proportions are better for them? Your squat is pretty P-chain dominant I think so that must carry over a lot

thanks!! On that workout, a dude in the gym paid me a compliment saying i was a Kangaroo. Lol lol. ive never had that before so it was nice. The RDL is just .. idk, i'll put a video before we go any further so you can assess ROM etc. but i will say a year ago or so i was doing 200 for like 4 reps (i wanted 6 but didnt get them) and the remarkable thing was my bodyweight was 75kg/169lb at the time. So now that ive gained some weight im hoping i can stay unstuck to around 210kg. Maybe i will top out around there, 220kg would be amazing down the road once i hit my goal weight of 92.5-95kg soaking wet.

Edit. vid

FP · « **Reply #3884 on:** August 18, 2017, 11:57:03 pm »

Quote from: maxent on August 18, 2017, 12:21:40 pm

Quote from: Final Phenom on August 17, 2017, 11:26:28 pm
Quote from: maxent on August 17, 2017, 04:09:06 am
BW: 84.7kg
Activity: 6500
Misc: None
Diet Compliance: 2/65

Did eat clean yesterday. I maybe a little more bread but that's better than icecream. So gna try to put together another 2 week period of unbroken compliance. With the one refeed after volume squat day per week. or 8 day week.. haha.

Quote from: adarqui on August 16, 2017, 11:06:51 pm
should post the vert vid you posted on IG .. that was a pretty sick jump.

Thanks. Link.

The shoes im wearing there are adidas crazy light boost's which are shit for jumping in because they're heavy and bulky but great for training in because of the boost cushioning. I will prob jump higher in Kobes on hardwood as opposed to the rubber gym floor. Plus with a better windup will gain a little from that. But dont feel ready to jump on a court just yet, too out of shape, whale like. i am afraid i'll barely touch the rim and lose confidence. Maybe later down the line. For now im ok jumping in the gym at 88kg. Getting that up to 90kg will be an exciting milestone on the gym scales.
Feel suprisingly unsore today. Was expecting way worse but thankfully my new program is starting to feel right. The only hitch was the chinups torched my core a bit and i was wondering if it would kill heavy squats but it didnt thankfully. I need more ab work in any case so i wont stop doing them.

That's a damn nice jump. I'm jealous lol. Also of those RDL's, did you work them up with progressive overload or are they a result of other exercises you used to do a lot, or maybe your proportions are better for them? Your squat is pretty P-chain dominant I think so that must carry over a lot

thanks!! On that workout, a dude in the gym paid me a compliment saying i was a Kangaroo. Lol lol. ive never had that before so it was nice. The RDL is just .. idk, i'll put a video before we go any further so you can assess ROM etc. but i will say a year ago or so i was doing 200 for like 4 reps (i wanted 6 but didnt get them) and the remarkable thing was my bodyweight was 75kg/169lb at the time. So now that ive gained some weight im hoping i can stay unstuck to around 210kg. Maybe i will top out around there, 220kg would be amazing down the road once i hit my goal weight of 92.5-95kg soaking wet.

Edit. vid

I think my best is around 295 3x8 but I go about halfway down the shin. Do you feel your hamstrings stretch and load up from that ROM? That's usually the cue I hear for RDL's. But I guess how much your hams stretch also depends on pelvic tilt.

Don't get me wrong though, now that I think about it this ROM is closer to stuff like sprinting and SL jumping, maybe even DL jumps which is good. Definitely going to experiment with RDL in the future.

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Author Topic: chasing athleticism (Read 1464839 times)

maxent

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