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maxent

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Re: chasing athleticism
« Reply #4320 on: May 19, 2018, 08:54:40 pm »
+2
BW: 87.7
Weight Vest: 5kg (93.3)
Activity: 15
Misc: n/a
Diet Compliance: 13/13
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 0800, 1200; 1.5g cayenne - 1400, 300mg Caffeine - 1645
Mobility: T
Skill work: F
Morning Temp/HR: 37.2/56

Training day.
BS 6x125(p0), 1x152.5, 6x105
BP 2x90, 0Fx100
Dips 5x105(+15kg: 10kg kb, 5kg vest), 5x115(+25kg; 20kg kb), 3x128(+38kg: 28kb + 5kg plate), 14xBW(89), 8x105(+15kg)
Tempo sprints x 6 (with vest)
« Last Edit: May 20, 2018, 08:26:48 am by maxent »
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maxent

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Re: chasing athleticism
« Reply #4321 on: May 20, 2018, 07:41:38 pm »
0
BW: 87.6
Weight Vest: 0
Activity:  15
Misc: n/a
Diet Compliance: 14/14
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 07300, 1130, 1600; 1.5g cayenne - 1430, 2030
Mobility: T
Skill work: F
Morning Temp/HR: 37.1/63

Rest day.
Thought to try my lifting belt out now that ive lost a bit of weight and it fits perfectly on the 2nd hole (actually it's the legit last one, but i had made another one when i got fat). It feels so much better right now, real strong and stable. If i wasn't cutting i bet i could get some great squatting in right now but i will have to wait for another week or two.
« Last Edit: May 21, 2018, 08:49:40 am by maxent »
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maxent

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Re: chasing athleticism
« Reply #4322 on: May 21, 2018, 07:52:26 pm »
+1
It may not be worth tracking b/c i have only a week left on this cut but i just thoguht of a really good morning stat to track - how many steps on my band at waking. My reasoning is, if ive slept well thru the night, then i'll have zero steps b/c i didnt wake up to go to the bathroom etc during the night. IF i woke up, i prob didnt have uninterrupted sleep.
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maxent

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Re: chasing athleticism
« Reply #4323 on: May 21, 2018, 08:23:32 pm »
0
AM steps/temp/hr/bw: 0/37/60/88
Weight Vest: 5 (93.5)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 07300, 1130; 1.5g cayenne - 1330, 2000; 200mg Caffeine, 30mg p-syn (preworkout)- 1530
Activity: 15
Misc: n/a
Diet Compliance: 15/15
Mobility: T
Skill work: F

Training day.
BS 6x122.5(p0), 1x152.5, 5x130B, 5x115, 5x112.5, 5x110, 5x110
Back Xtn 3x5x97.5(PR)
Pallof presses

Notes:
Its a bit silly of me but all the fasted walking with the vest killing my legs and core for squats. Im struggling to get the EOD minmax up and it's getting messy af even from warmups with 120kg. I haven't failed a rep yet though. I looked up what a pallof press is again and saw that i was doing the wrong exercise all along (so called wood choppers). So did actual pallofs today for the first time and i was getting rotated with my orange band lol lol. Could do yellow okay though. Then the next set i tried orange and saw some improvement. But i need to set up my home gym up, so i can do this symmetrically b/c i feel i wasn't getting the best workout on my right side in my current setup at home. That part of this anti rotational stuff turns me off the exercise because i feel like im too retarded to do an equal amount of work on both sides without doing something subtly different on the other side than the first.

The other thing i should say is I did a carb refeed tonight. I estimate around 270-300g carbs total. Fair bit of sodium .. so shud be interesting to see what happens on the scale tmr!
« Last Edit: May 22, 2018, 08:32:09 am by maxent »
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adarqui

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Re: chasing athleticism
« Reply #4324 on: May 21, 2018, 10:20:31 pm »
+1
Quote from: maxent on May 21, 2018, 07:52:26 pm
It may not be worth tracking b/c i have only a week left on this cut but i just thoguht of a really good morning stat to track - how many steps on my band at waking. My reasoning is, if ive slept well thru the night, then i'll have zero steps b/c i didnt wake up to go to the bathroom etc during the night. IF i woke up, i prob didnt have uninterrupted sleep.

lol.. that's good. nice.
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maxent

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Re: chasing athleticism
« Reply #4325 on: May 22, 2018, 06:59:45 pm »
+1
AM steps/temp/hr/bw: 0/37/65/88.6
Weight Vest: 0 (89)
Skinfold(mm): pec(9), sup(13), ab(14), lb(24) - sum(60)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 0700, 1100, 1500; 1.5g cayenne - 1600, 2000;
Activity: 16.5
Misc: n/a
Diet Compliance: 16/16
Mobility: T
Skill work: F

Rest day.
Notes:
Going to take daily skinfolds for practice til i got the technique down and then take them the morning of volume squats when i usually eat more carbs.
« Last Edit: May 23, 2018, 06:59:31 pm by maxent »
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Coges

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Re: chasing athleticism
« Reply #4326 on: May 24, 2018, 12:08:00 am »
+1
Quote from: maxent on May 23, 2018, 07:05:24 pm
Training day.
Notes:
Ive started doing pushups regularly .. nothing crazy just set of 5-10 through the day. Im finding that it's a good diagnostic because it reveals i have a huge weakness somewhere. I looked it up and apparently average is 25 pushups and excellent is 45. I bet i couldn't even do 25 so i have work to do getting mine up to something respectable. My theory is that pushups are hard for me because of a lack of core strength and endurance. Need to train to correct the weaknesses and increase fitness so this will be a good test to keep an eye on.

I'm on the push ups bandwagon too. They expose flaws if you have them and can be loaded or made more difficult so easily.
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maxent

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Re: chasing athleticism
« Reply #4327 on: May 24, 2018, 12:14:19 am »
0
Quote from: Coges on May 24, 2018, 12:08:00 am
I'm on the push ups bandwagon too. They expose flaws if you have them and can be loaded or made more difficult so easily.

I like it. I need to find someone friendly to put a plate on my back at the gym on chest day. Any other way to make it harder?
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FP

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Re: chasing athleticism
« Reply #4328 on: May 24, 2018, 12:16:54 am »
0
Quote from: maxent on May 23, 2018, 07:05:24 pm
AM steps/temp/hr/bw: 25/36.9/52/88.1
AM skinfold(mm): pec(11), sup(9), ab(13), lb(24) - sum(57)
Weight Vest: 5 (93.80)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 0700, 1100; 1.5g cayenne -  2000;
Activity:
Misc: n/a
Diet Compliance: 17/17
Mobility: T
Skill work: F

Training day.
Notes:
Ive started doing pushups regularly .. nothing crazy just set of 5-10 through the day. Im finding that it's a good diagnostic because it reveals i have a huge weakness somewhere. I looked it up and apparently average is 25 pushups and excellent is 45. I bet i couldn't even do 25 so i have work to do getting mine up to something respectable. My theory is that pushups are hard for me because of a lack of core strength and endurance. Need to train to correct the weaknesses and increase fitness so this will be a good test to keep an eye on.

I think throughout randomly cranking out a few sets throughout the day is a good idea. I might do that with pullups. Also really surprising that your bench is pushing 2 plates and you can't do 25 pushups. You ever do higher rep ranges for bench? But then I suck with higher bench rep ranges and I'm pretty good at pushups, so who knows. Definitely agree that hitting your weaknesses is a good strategy for quick overall improvement
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maxent

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Re: chasing athleticism
« Reply #4329 on: May 24, 2018, 12:20:43 am »
0
I dont think it's from a lack of upper body strength, honestly. I can close grip 100kg and i do heavy dips (my recent PR is 127.5kg for a triple - which was +38kg from memory) BUT i suck at pushups. It's defo core strength/endurance. And i know that becuase i suck at doing planks too lol lol. I struggle to get over 20s .. i mean i can push it to a shaky 40s by really straining but 20s is when it starts getting hard, you know? I haven't actually tried an all out set of pushups because i have no reason to do something like that, im not trying to fatigue/injure myself doing a pointless test b/c there is always a hard upper body in the gym around the corner to be fresh for..
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FP

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Re: chasing athleticism
« Reply #4330 on: May 24, 2018, 12:26:06 am »
+1
A 20s plank????? Just judging from your other lifts that seems extreme to me, that's probably the weakness you should be hitting hard. Sometimes stuff just doesn't make sense, how do you make it through a bball game which has like constant active core involvement and have a shaky 40s plank. Damn
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maxent

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Re: chasing athleticism
« Reply #4331 on: May 24, 2018, 12:36:42 am »
0
Quote from: Final Phenom on May 24, 2018, 12:26:06 am
A 20s plank????? Just judging from your other lifts that seems extreme to me, that's probably the weakness you should be hitting hard. Sometimes stuff just doesn't make sense, how do you make it through a bball game which has like constant active core involvement and have a shaky 40s plank. Damn

Thought i'd get the big lift goals first before focusing on other areas. Never got the big lift, never got around to focusing on the other areas...

I think focusing on just squatting has made certain aspects of my core strong, eg my erectors are probably way stronger than most ppls who have similar lifts. Next volume day im doing 5x5x100kg on horizontal back extensions. It's a weird imbalance. A heavy diet of squatmornings has build up my erectors but done little for my abdominals it seems
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Coges

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Re: chasing athleticism
« Reply #4332 on: May 24, 2018, 12:55:29 am »
0
Quote from: maxent on May 24, 2018, 12:14:19 am
Quote from: Coges on May 24, 2018, 12:08:00 am
I'm on the push ups bandwagon too. They expose flaws if you have them and can be loaded or made more difficult so easily.

I like it. I need to find someone friendly to put a plate on my back at the gym on chest day. Any other way to make it harder?

You can put the plate on your own back. Just get into a kneeling position and chuck it on there. Requires a bit of practice but isn't too hard.
Heaps of ways to make them harder though. Mainly through hand position (lower towards waist is harder) and then doing them on rings. Then you can start doing archer push ups (one arm out to the side) and even things like pseudo planche push ups. Skip to about 3 mins in this video for the progressions:
<a href="http://www.youtube.com/watch?v=yvgp8R0fbWg" target="_blank">http://www.youtube.com/watch?v=yvgp8R0fbWg</a>
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maxent

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Re: chasing athleticism
« Reply #4333 on: May 24, 2018, 08:18:03 am »
+1
AM steps/temp/hr/bw: 25/36.9/52/88.1
AM skinfold(mm): pec(11), sup(9), ab(13), lb(24), sum(57)
Weight Vest: 5 (93.80)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 0700, 1100; 1.5g cayenne, 400mg egcg -  1400; 1.5g cayenne only - 2030; 300mg Caffeine - 1700
Activity: 15
Misc: n/a
Diet Compliance: 17/17
Mobility: T
Skill work: F

Training day.
BS 6x122.5(p0), 1x152.5, 5x117.5
OHP 4x60, 1x65, 1x67.5(PR i think), 0Fx70(red plate lifetime PR attempt, see insta)
Chinup 1x105(+15kg; 5kg vest, 10kg kb), 1x115(+20kg bell; dont count it, not strict), 2x100(+6kg), 5x95
Bike power test up to 16mins (good)

Notes:
Ive started doing pushups regularly .. nothing crazy just sets of 5-10 through the day. Im finding that it's a good diagnostic because it reveals i have a huge weakness somewhere. I looked it up and apparently average is 25 pushups and excellent is 45. I bet i couldn't even do 25 so i have work to do getting mine up to something respectable. My theory is that pushups are hard for me because of a lack of core strength and endurance. Need to train to correct the weaknesses and increase fitness so this will be a good test to keep an eye on.
« Last Edit: May 24, 2018, 08:57:34 am by maxent »
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maxent

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Re: chasing athleticism
« Reply #4334 on: May 24, 2018, 07:48:29 pm »
+1
AM steps/temp/hr/bw: 56/36.8/55/88
AM skinfold(mm): pec(11), sup(10), ab(15), lb(21), sum(57)
Weight Vest: 0 (88.5)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 0700, 1100, 1500; 1.5g cayenne 1600, 2000;
Activity: 20 (PR?)
Misc: n/a
Diet Compliance: 18/18
Mobility: T
Skill work: T

Rest day.
Notes:
Shot some hoops while fasted around 24hrs and did a ton of steps. I estimate i burned about half a pound of adipose for that 24hr period..
« Last Edit: May 25, 2018, 08:33:09 pm by maxent »
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