Author Topic: chasing athleticism (Read 1464630 times)

maxent · « **Reply #4455 on:** November 02, 2018, 09:28:01 pm »

BW / HR / Temp / Act
Day 00 - 81.2kg / ? / ? / ? (6th Nov)
Day 01 - 79.8kg / ? / ? / ?
Day 02 - 78.5kg / ? / ? / ?
Day 03 - 78.2kg / ? / ? / ?
Day 04 - 77.8kg / ? / ? / 7 (cardio)
Day 05 - 77.1kg / ? / ? / 8 (cardio)
Day 06 - 77.8kg / ? / ? / 7
Day 07 - 77.5kg / ? / ? / 6
Day 08 - 76.8kg / ? / ? / 9 (cardio, refeed)
Day 09 - 77.2kg / ? / ? / (refeeD)
Day 10 - 79.2kg (refeed)
Day 11 - 79.8kg (refeed, 17th Nov)

Day 00 - 81.3kg / 9.5 (cardio, 18th Nov)
Day 01 - 80.1kg / 7.5 (cardio)
Day 02 - 78.9kg / 6.5
Day 03 - 78.6kg / 7.5
Day 04 - 78.8kg / 9 (cardio, refeed)
Day 05 - 78.9kg / 10.5 (cardio)
Day 06 - 79.0kg / 9 (cardio)
Day 07 - 79.2kg / 12 (cardio, 200g carb)
Day 08 - 79.4kg / 11 (cardio)
Day 09 - 79.2kg / 11.8 (cardio, refeed)
Day 10 - 80.2kg / (cardio, 28th Nov)

Day 00 - 82.1kg / 10.5 (cardio, 29th Nov)
Day 01 - 80.6kg / 10 (cardio)
Day 02 - 80.1kg / 10 (cardio)
Day 03 - 79.8kg / 10.5 (cardio)
Day 04 - 79.5kg / 12 (cardio)
Day 05 - 79.5kg / 13 (cardio)
Day 06 - 79.5kg / 10.5 (cardio)
Day 07 - 79.3kg / 11.5 (cardio)
Day 08 - 79.3kg / (cardio, refeed, 7th Dec)
Day 09 - 79.9kg / (cardio, 8th Dec)
Day 10 - 79.3kg / (cardio, refeed, 9th Dec)

maxent · « **Reply #4456 on:** December 03, 2018, 03:06:42 am »

*scratch buffer*

3 more days of cutting and im done. It will make 21 days where ive done daily cardio and daily pause squatting. Today i made the decision to end the pause squat experiment. It hasn't done much for me at all, if anything, it's made me a worse athlete. i haven't been able to jump 32" in 6 months .. which is round the same time i started doing pause squats. It's a shit exercise for athleticism. Something about normal squats where the stretch reflex / rebound / reversal which carries over waaaaaaay better to jumping. Like in the past when i didn't do pause squats, even having done zero jumping in training (or testing for that matter), i'll go test my vertical and easily get a 32" in my first session and PR it over a few weeks. In comparison with paused squats ive been trying my best but i can't even get close to 32" which is something i can't abide any longer. The other choice im making is to shift away from using oly shoes, cos it means i squat less weight when i use the nike romaloes, and im not strong enough to be giving myself pointless handicaps at the juncture.

i looked up my log and last year around this time i did 10 sets of 5 with 130kg with dowins. Then came back for another 10 sets of 5 with romaleos. Which tells me the dowin squats are good enough to build decent strength for romaloes but it doesn't seem the other way around. anyway.

charlie francis bit i came across

so today is the last day of my never-ending cut. lol. i still can't jump 32". so im not sure what happened, did i just get old over the last 6 months? cos i was hitting 32" with a weight vest back in june and now i can't even get close to 32.. " . damn

maxent · « **Reply #4457 on:** December 07, 2018, 09:20:17 am »

My goals for the rest of dec:

- get vertical back over 32" (my PR is probably ~36" but that seems a galaxy away now)
- maintain bw (~79kg and def keep it under <80kg)
- get daily squat max to around 150kg

Summer 2019 - 12 week goals
Running:
- tempo/long run at 10 km/hr for 60 mins (10km)
- medium run at 12 km/hr for 40 mins (8km)
- fast run at 15 km/hr for 20 mins (5km)
Lifting:
- 170kg raw squat @ <85kg (no belt)
Jumping:
- 40" vertical.

maxent · « **Reply #4458 on:** December 08, 2018, 10:26:58 pm »

Bodyweight(AM): 82.1kg (10th dec)
Diet compliance: 0/0 days
Daily Squat: 23/23 days
Daily Run: 22/22 days
Basketball skill work:

Training
AM Fast run 5km in 22:15 (intervals of ~ 3min each)
PM squats

Notes:

Ordered a GPS watch in case i start running outside. I'm prob going to do the majority of my running on the treadmill at home though. But i found a track about 25min drive that I can go occasionally and there is a nice road track around a lake near my place where they also hold weekly parkruns which i can go if the weather permits. We'll see. I have no idea how my running on the treadmill will translate to running on other surfaces? Might do a test some time but right now im too unfit to bother really.

Mikey · « **Reply #4459 on:** December 09, 2018, 04:38:52 am »

Quote from: maxent on December 08, 2018, 10:26:58 pm

Bodyweight(AM): 82.1kg
Diet compliance: 0/0 days
Daily Squat: 22/22 days
Daily Run: 21/21 days
Basketball skill work:

Training
Fast run - 4x5min intervals of 1km each @ 12km/hr

Notes:
Ordered a GPS watch in case i start running outside. I'm prob going to do the majority of my running on the treadmill at home though. But i found a track about 25min drive that I can go occasionally and there is a nice road track around a lake near my place where they also hold weekly parkruns which i can go if the weather permits. We'll see. I have no idea how my running on the treadmill will translate to running on other surfaces? Might do a test some time but right now im too unfit to bother really.

Any major high schools around your area or Little Athletics Clubs? You may be surprised and find a track closer than 25 minutes away.

maxent · « **Reply #4460 on:** December 09, 2018, 09:13:16 pm »

Quote from: Mutumbo000 on December 09, 2018, 04:38:52 am

Any major high schools around your area or Little Athletics Clubs? You may be surprised and find a track closer than 25 minutes away.

Apparently there are only two in the entire state? But the article is from 2007 and they were talking about building one in Rockingham which is far away from the city. Pretty shocking. Seems most clubs just run on grass. 25 minute drive every 10 days might be okay? but right now im just embarrassed by lack of athleticism to be seen at a proper track lol so i need to address that first anyway. What do you recommend, is it worth trying to join a club or would i just be a bother at this point? I don't just feel slow i look slow. In the past when i felt fast i probably still was actually slow to look at but now it's much worse.

adarqui · « **Reply #4461 on:** December 09, 2018, 09:53:34 pm »

Quote from: maxent on December 08, 2018, 10:26:58 pm

Bodyweight(AM): 82.1kg (10th dec)
Diet compliance: 0/0 days
Daily Squat: 23/23 days
Daily Run: 22/22 days
Basketball skill work:

Training

Notes:
Ordered a GPS watch in case i start running outside. I'm prob going to do the majority of my running on the treadmill at home though. But i found a track about 25min drive that I can go occasionally and there is a nice road track around a lake near my place where they also hold weekly parkruns which i can go if the weather permits. We'll see. I have no idea how my running on the treadmill will translate to running on other surfaces? Might do a test some time but right now im too unfit to bother really.

welcome gps watch squad, it's a game changer

i dont think treadmill will translate too well, but you never know. i imagine if you were already proficient in road running, that treadmill could be swapped in/out etc. but, going from treadmill to roads/track could be rough.

very curious to see how it goes tho!

maxent · « **Reply #4462 on:** December 09, 2018, 10:43:15 pm »

Quote from: adarqui on December 09, 2018, 09:53:34 pm

welcome gps watch squad, it's a game changer

i dont think treadmill will translate too well, but you never know. i imagine if you were already proficient in road running, that treadmill could be swapped in/out etc. but, going from treadmill to roads/track could be rough.

very curious to see how it goes tho!

thanks! not sure when it will arrive cos i got it from o/seas but hopefully not longer a week or two. Super excited about it for some reason. I thought of getting an arm band for phone but that doesn't really get me that excited lol. if anything sold me was your cool insta photos of your watch runs which convinced me

today's speed run i was using 13.5km/hr and i found that if take longer strides i could run a bit easier. so i think my technique on the treadmill isn't quite as efficient as it might be on the road. i think on the treadmill ive been taking shorter strides to keep up with the speed of the belt? not sure. i have long legs so it's possible that either road or treadmill, but not both are more optimised for my body. will be intersting to test when i get the chance. but right now i have no way of measuring on the road which is why i haven't bothered to try running outside

LBSS · « **Reply #4463 on:** December 10, 2018, 12:26:29 am »

Quote from: maxent on December 09, 2018, 10:43:15 pm

no way of measuring on the road

watch plus map?

maxent · « **Reply #4464 on:** December 10, 2018, 05:49:33 am »

Quote from: LBSS on December 10, 2018, 12:26:29 am

Quote from: maxent on December 09, 2018, 10:43:15 pm
no way of measuring on the road

watch plus map?

the times ive tried to sprint with my phone i always end up dropping it along the way. that's on grass but if i drop it on road it's prob gna break.also not sure if the gps wud work if it's in my pocket

maxent · « **Reply #4465 on:** December 10, 2018, 05:52:12 am »

If pause squats are the least athletic kind of squat then on the other side of the spectrum, belted squats have to be the most athletic kind. With a belt the contraction at the bottom of the squat is more forceful and powerful. Not sure if this is new info for anyone here but it certainly didn't occur to me until i thought to try a belt yesterday and i found that i had to drop the weight back to down to 70kg warmups because the bounce was too powerful w/ the belt. Then i worked my way up the weights to my previous weight that i'd been using in teh same workout without a belt as i learned to harness the power out of the hole. pretty interesting stuff. so i'd suggest to anyone who cares about athleticism, use the belt brah.

Mikey · « **Reply #4466 on:** December 10, 2018, 06:36:06 am »

Quote from: maxent on December 09, 2018, 09:13:16 pm

Quote from: Mutumbo000 on December 09, 2018, 04:38:52 am
Any major high schools around your area or Little Athletics Clubs? You may be surprised and find a track closer than 25 minutes away.

Apparently there are only two in the entire state? But the article is from 2007 and they were talking about building one in Rockingham which is far away from the city. Pretty shocking. Seems most clubs just run on grass. 25 minute drive every 10 days might be okay? but right now im just embarrassed by lack of athleticism to be seen at a proper track lol so i need to address that first anyway. What do you recommend, is it worth trying to join a club or would i just be a bother at this point? I don't just feel slow i look slow. In the past when i felt fast i probably still was actually slow to look at but now it's much worse.

I wouldn't join a club I would just use the grass tracks. All you need is a decent grass track with all the linings. Running on grass is also easier on the joints.

adarqui · « **Reply #4467 on:** December 10, 2018, 04:20:05 pm »

Quote from: maxent on December 09, 2018, 10:43:15 pm

Quote from: adarqui on December 09, 2018, 09:53:34 pm
welcome gps watch squad, it's a game changer

i dont think treadmill will translate too well, but you never know. i imagine if you were already proficient in road running, that treadmill could be swapped in/out etc. but, going from treadmill to roads/track could be rough.

very curious to see how it goes tho!

thanks! not sure when it will arrive cos i got it from o/seas but hopefully not longer a week or two. Super excited about it for some reason. I thought of getting an arm band for phone but that doesn't really get me that excited lol.

running with a phone + arm band sucks.

Quote

if anything sold me was your cool insta photos of your watch runs which convinced me

lool nice.

Quote

today's speed run i was using 13.5km/hr and i found that if take longer strides i could run a bit easier. so i think my technique on the treadmill isn't quite as efficient as it might be on the road. i think on the treadmill ive been taking shorter strides to keep up with the speed of the belt? not sure. i have long legs so it's possible that either road or treadmill, but not both are more optimised for my body. will be intersting to test when i get the chance. but right now i have no way of measuring on the road which is why i haven't bothered to try running outside

my advice: don't get in the habit of messing with your stride. it takes a long time, and tons of setbacks, to figure out it's NOT something you should think about when running. if you mix up the paces etc, and simply think about going faster or slower, it'll take care of itself.

but ya, your stride freq is probably higher & stride length shorter, on a treadmill.

adarqui · « **Reply #4468 on:** December 10, 2018, 04:22:34 pm »

Quote from: maxent on December 10, 2018, 05:52:12 am

If pause squats are the least athletic kind of squat then on the other side of the spectrum, belted squats have to be the most athletic kind.

not following that logic.

belts make any squat "less athletic" imho. potentially safer yes, more athletic, no.

imho, learning to brace without a belt is much more athletic.

Quote

With a belt the contraction at the bottom of the squat is more forceful and powerful. Not sure if this is new info for anyone here but it certainly didn't occur to me until i thought to try a belt yesterday and i found that i had to drop the weight back to down to 70kg warmups because the bounce was too powerful w/ the belt. Then i worked my way up the weights to my previous weight that i'd been using in teh same workout without a belt as i learned to harness the power out of the hole. pretty interesting stuff. so i'd suggest to anyone who cares about athleticism, use the belt brah.

u gon play sports with the belt brah? artificial bracing in the weightroom, real world bracing outside of it. doesn't sound like the best formula to me, never liked that idea.

maxent · « **Reply #4469 on:** December 10, 2018, 07:42:05 pm »

I would have agreed with you strictly from a purist perspective b/c the squats go something like:

text book paused ATG FS -> text book paused ATG BS -> ... -> belted barely parallel lowbar squat

but purity aside, what's best for athleticism? it need not be the exact same thing.

belts help with IAP yes but that's not all they're doing. They also help the leg muscles contract harder (hams, quads, glutes). That part might be cause or effect (im not sure) but the effects all put together are helping train the lower body to contract more forcefully. Now with the belt the torso also has greater time under tension AND finally for most ppl the belt helps exactly where the squat gets hardest (the sticking point) which is about halfway up. The belt allows you to continue producing force at that very point to help complete the lift (more time under tension). It's basically a way to make the squat more efficient. The IAP alone might be worth the price of admission but if that's all it was achieving it's not why it's a more athletic way to squat. I'm still a squat purist but from a holistic perspective, training with a belt a will get you more gains and that's a good thing. Training with a belt and without a belt offer good synergy because there is a carry over there. All of this will be proven if i can get my vertical back to 32" now that i've started using a belt.

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Author Topic: chasing athleticism (Read 1464630 times)

maxent

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