Author Topic: chasing athleticism (Read 1463280 times)

AGC · « **Reply #3990 on:** October 04, 2017, 06:23:34 am »

Quote from: maxent on October 04, 2017, 02:04:57 am

Quote from: acole14 on October 03, 2017, 08:10:33 am
Quote from: maxent on October 02, 2017, 04:52:13 am
Completely ignorant of tempo sprints but i'd like to learn more

The Charlie Francis approach is to use it as active recovery, so if you have a nice footy oval nearby you could just do something like: [run half:slow jog half]^4-6x on your rest day after a dynamic warmup (your choice). The run part should be up on your toes with strong arm swing but not too crazy, ~7 RPE. The slow jog should be essentially walking pace. That would shred the fat off and actually doesn't tire you out for the next workout as much as you'd think, once you've done two or three sessions.

Once you get more advanced you can either do more laps or go a bit harder, lots of room for progression. Also, if you have a sled at your gym, that's another good option for HIIT.

Thanks acole. There are loads of ovals etc around. Nearest one is usually used for soccer most nights but it's no biggy to find another one, esp since im driving to the gym and there are more around there. this is my training schedule (for the last, wanna say 8-10 weeks it's been?): I train every other day (EOD)

Day 1: Volume squats
Day 2: rest
Day 3: upper body (ohp & chinups), recovery squats
Day 4: rest
Day 5: Heavy lower body (squats, rdls, back extensions, max jumps, hill sprints)
Day 6: rest
Day 7: upper body (bench, dips), recovery squats
Day 8: rest

Repeat

So i would be tacking the tempo workouts onto days 3 and 7. I can start tmr (day 7 in the schedule). Real easy/light and add reps as i handle it ok? Just to be clear what distance should i use?

Yeah I think that'd work well to try it day 3 and day 7. Local sports ovals are good but tricky because there's no fixed dimensions they have to adhere to for any particular sport. You might have to estimate a bit, but running around half the perimeter of an average AFL field should be around 200-250m, which would be a good distance for you. Or you could run goalpost to goalpost, which would be around 100-120m, and walk/jog back. You'll have to approximate it a bit if it's not a standard aths track. I hope it works for you!

maxent · « **Reply #3991 on:** October 05, 2017, 02:40:43 am »

BW: 87.1kg
Activity: 86.7kg
Misc:
Diet Compliance: 1/1

Training upper body and recovery lower body.

Recovery BS 2x6x105 (+2.5kg from last week)
Paused BP 3x5x82.5(+1.5kg from last week)
Weighted Dips 3x5x111 (PR, 21kg; 10kg vest + 10kg kb + chain)
Jump rope
IDBBP 3x12x20
Curls 3x5x45 (PR)
Tempo sprints 3x(100m run, 100m jog back) (PR; new ex)

Notes:
I thought about doing more sets of bench but fuck bench press. Piece of shit lift has been a total waste of time, im done with giving it any more attention than it deserves. On to dips and they were rally challenging for the first time -- i wanted to use a 9kg kettlebell but there wasnt one between 8kg (from last week) and 10kg so went with 10kg. It also prob didnt help that i only did 3x5 last time instaed of more sets (i reduced volume intentionally on upper body lifts to priotise squats) but i will add more volume now that i know bench press is gna be reduced volume from here on.

Tempo sprints i actually came home and was gna get out of the car and thought nah i better do it, dont wanna waste acoles time. So went back literally was done in 5 minutes and back home. I started conseratively. At first i thought this is kinda silly but by the 2nd round i felt a nice pump in the hamstrings and realised this could actually benefit me more than i realised in terms of recovery. So exciting stuff, first straight sprints ive done in months (only did hill ones). Nice.

maxent · « **Reply #3992 on:** October 06, 2017, 03:27:54 am »

BW: 87.2kg
Activity:
Misc: Lats (?!)
Diet Compliance: 2/2

Proper rest today. Have a milestone volume sesh tmr with 130kg. I'll withhold judgement but my legs feel different today than they would normally. But though it could change thru today, im quite happy about the recovery benefits of tempos. Will make them a permanent feature of my program.

adarqui · « **Reply #3993 on:** October 06, 2017, 09:32:33 am »

Quote from: maxent on October 05, 2017, 02:40:43 am

BW: 87.1kg
Activity: 86.7kg
Misc:
Diet Compliance: 1/1

Training upper body and recovery lower body.
Recovery BS 2x6x105 (+2.5kg from last week)
Paused BP 3x5x82.5(+1.5kg from last week)
Weighted Dips 3x5x111 (PR, 21kg; 10kg vest + 10kg kb + chain)
Jump rope
IDBBP 3x12x20
Curls 3x5x45 (PR)
Tempo sprints 3x(100m run, 100m jog back) (PR; new ex)

Notes:
I thought about doing more sets of bench but fuck bench press. Piece of shit lift has been a total waste of time, im done with giving it any more attention than it deserves. On to dips and they were rally challenging for the first time -- i wanted to use a 9kg kettlebell but there wasnt one between 8kg (from last week) and 10kg so went with 10kg. It also prob didnt help that i only did 3x5 last time instaed of more sets (i reduced volume intentionally on upper body lifts to priotise squats) but i will add more volume now that i know bench press is gna be reduced volume from here on.

ya F bench, dips > bench.

Quote

Tempo sprints i actually came home and was gna get out of the car and thought nah i better do it, dont wanna waste acoles time. So went back literally was done in 5 minutes and back home. I started conseratively. At first i thought this is kinda silly but by the 2nd round i felt a nice pump in the hamstrings and realised this could actually benefit me more than i realised in terms of recovery. So exciting stuff, first straight sprints ive done in months (only did hill ones). Nice.

right, it's definitely not a waste of time: not everything has to hurt, be all out, etc.. nice relaxed speed intervals = good for the CNS.

maxent · « **Reply #3994 on:** October 07, 2017, 08:35:18 am »

BW: ??
Activity: 10
Misc: hamstrings, knees
Diet Compliance: 1/1

BS 10x5x130(PR)
Olympic BS 10x5x120(PR)

Notes:
Im such a dickhead for not being up for this day's volume workload. Mentally i was fine, physically i was not. FML. Somehow i managed to do 10 when i was ready to go home at 5 sets. I think i still have the (mental) courage to rock up for the 2nd session at midniught but considering how brutally hard every rep felt (physically) idk if ican do another 50 of them. Anyway fuck me for not being fresh enough to actually achieve my goals.

Compromised, dusted off my (unused) pair of Nike Romaleos II and decided to change up and do something different. Did very hard 10 sets with the oly shoes. Im not even saying they're legit oly style squats any more than my prettiest ones with my normal shoes - but potentially it's slightly deeper (not much more) and more upright (not much more there either). Fuck it tho, this exposes a huge weakness in that my abs and erectors have to work 100x harder to stabilise for whatever reason, the extra heel just makes squats that much harder for core. So hopefully it will hit a different area than normal squats and my normal ones will benefit. Hopefully. Anyway. I did something!!

maxent · « **Reply #3995 on:** October 08, 2017, 03:19:41 am »

BW: 88kg (PR)
Activity:
Misc:
Diet Compliance: 2/2

Rest day. I now weigh more than Kingfisher i think? Haha. Considering 90kg as my ceiling, i was hoping to be a lot closer to 140kg volume than 130kg at 88kg. Guess i have to be smart about this now. Worst case scenario tho, i dont mind going over 90kg as long as i can trim it off later and end up 90kg soaking wet with a 180kg squat. Anyway let's not project too far into the distant future.

adarqui · « **Reply #3996 on:** October 08, 2017, 03:59:54 pm »

that kingfisher tho.

AGC · « **Reply #3997 on:** October 08, 2017, 07:26:03 pm »

Quote from: maxent on October 05, 2017, 02:40:43 am

BW: 87.1kg
Activity: 86.7kg
Misc:
Diet Compliance: 1/1

Training upper body and recovery lower body.
Recovery BS 2x6x105 (+2.5kg from last week)
Paused BP 3x5x82.5(+1.5kg from last week)
Weighted Dips 3x5x111 (PR, 21kg; 10kg vest + 10kg kb + chain)
Jump rope
IDBBP 3x12x20
Curls 3x5x45 (PR)
Tempo sprints 3x(100m run, 100m jog back) (PR; new ex)

Notes:
I thought about doing more sets of bench but fuck bench press. Piece of shit lift has been a total waste of time, im done with giving it any more attention than it deserves. On to dips and they were rally challenging for the first time -- i wanted to use a 9kg kettlebell but there wasnt one between 8kg (from last week) and 10kg so went with 10kg. It also prob didnt help that i only did 3x5 last time instaed of more sets (i reduced volume intentionally on upper body lifts to priotise squats) but i will add more volume now that i know bench press is gna be reduced volume from here on.

Tempo sprints i actually came home and was gna get out of the car and thought nah i better do it, dont wanna waste acoles time. So went back literally was done in 5 minutes and back home. I started conseratively. At first i thought this is kinda silly but by the 2nd round i felt a nice pump in the hamstrings and realised this could actually benefit me more than i realised in terms of recovery. So exciting stuff, first straight sprints ive done in months (only did hill ones). Nice.

Niec work mate. Yeah I guess if you haven't sprinted for awhile it can feel a bit odd. Hopefully you can see some benefits after a few sessions.

Your squatting form is looking great! Impressive volume.

maxent · « **Reply #3998 on:** October 09, 2017, 03:34:32 am »

BW: 87.4kg
Activity: 10
Misc: Hamstrings sore af
Diet Compliance: 3/3

Training: upper & recovery lower.

Recovery BS 2x6x105
OHP 6x4x60
Chinup 2x111.5(PR; +21.5kg), 3x106.5, 3x104, 3x101.5, 6x90, 8x90(PR)
Shoulder press machine 3x12x20 (PR; new ex)
Jump rope

maxent · « **Reply #3999 on:** October 09, 2017, 05:02:33 am »

Quote from: adarqui on October 08, 2017, 03:59:54 pm

that kingfisher tho.

haha. Incidentally in that 24hr period i ate a PR 9 eggs. Well on the way to KF status

maxent · « **Reply #4000 on:** October 10, 2017, 03:03:52 am »

BW: 87.8kg
Activity:
Misc:
Diet Compliance: 4/4

Rest.

This is prob the freshest ive felt in the legs in ages. Back is a bit stiff / immobile but i think it will be good for tmr. Hope my abs are too. And slight bit of soreness ni the R adductors which i shud stretch away i think.

im full of shit, legs are pretty sore actually lol. all good

maxent · « **Reply #4001 on:** October 11, 2017, 02:55:01 am »

BW: 87.8kg
Activity: 9.2
Misc:
Diet Compliance: 5/5

Heavy lower body day today. Lets go.

BS 3x125, 3x145(PR), 5x140(PR), 5x137.5, 5x135
RDL 8x125(PR), 8x215(PR; hook)
Depth Jump 3x5x17" (PR; reintro)
Hill Sprint 3xBW, 3x100(+10kg), 4xBW
Back Xtn 3x12x65(PR;+5kg from last week)

maxent · « **Reply #4002 on:** October 11, 2017, 11:09:30 am »

My body wasn't up for it but i had this hope i would pull off 3x5x140 on heavy day and then progress it 2.5kg per week from there on up to 150kg. The plan ran into a hitch b/c it was unfortunately a rather weak day. but i still punched in some PRs. Next time i will prob take a crack at 3x5x140kg and take it from there.

I must say one good thing about doing depth jumps is that it gives you a program for jumping instead of freestyling random rvjs and getting frustrated because your obese whale ass can't touch some distant dreamy target like 36". So im happy to just rock up do my 3x5s and move on. If it works it works, if it doesn't at least it won't affect my motivation.

FP · « **Reply #4003 on:** October 11, 2017, 09:49:08 pm »

How do you like back extensions as a low back supplement? do you do pure back bends so it isolates low back or some hip hinge too for general p-chain? I was trying out good mornings and stiff leg dl's but like neither one for low back

AGC · « **Reply #4004 on:** October 11, 2017, 10:37:34 pm »

Quote from: maxent on October 11, 2017, 11:09:30 am

I must say one good thing about doing depth jumps is that it gives you a program for jumping instead of freestyling random rvjs and getting frustrated because your obese whale ass can't touch some distant dreamy target like 36". So im happy to just rock up do my 3x5s and move on. If it works it works, if it doesn't at least it won't affect my motivation.

How would you assess if the depth jump program is working?

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Author Topic: chasing athleticism (Read 1463280 times)

AGC

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