Adarq.org
Members Area => Progress Journals & Experimental Routines => Topic started by: vag on August 28, 2009, 05:03:50 am
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Well , wtf , im keeping a log anyway , but a public journal is allways good motivation to train.
Ok , so here's the race deal , my running vertical jump in inches must exceed my age in years! LOL
Im counting the winter seasons, as summer is usually off from training.
My height is ~6'1, my 1 hand reach is ~7'11'' , both in shoes.
Down here ill be posting/updating my PRs / milestones:
May 2009 : BENCH PRESS PR : 154x5 , BW ~187
May 2009 : SQUAT PR : 237x5 : @smith machine , in normal set day ( 5x5 ) , BW ~187
May 2009 : SVJ PR : 26'' , BW ~183
June 2009 : DLRVJ PR : 33'' , getting consistently wrist(8'') to 10' rim on 2 different gyms , BW ~180.
12 October 2009 : SVJ PR : 27'' , BW ~192
23 October 2009 : SVJ PR : 27,5'' , BW ~193
5 November 2009 : SQUAT PR : 242x5 , 5RM day , BW ~190
16 November 2009 : BENCH PRESS , equal PR , 5x154
19 November 2009 : SQUAT PR : 253x5 , 5RM day , BW ~195
14 December 2009 : BENCH PRESS PR : 3x165 , BW ~195
6 January 2010 : SVJ PR : 28,5'' , BW ~186
22 March 2010 : DLRVJ 32,5'' , no PR but i havent jumped above 32'' From June 2009 ( ! ) , BW ~187
19 April 2010 : SQUAT PR : 3x264 , MSEM , ~1min rest between reps , BW ~192
27 April 2010 : DLRVJ 33'' , PR tie.
20 May 2010 : MSEM SQUAT PR : 2x1x275 , BW ~194.
6 June 2010 : DLRVJ 33'' , PR tie.
12 June 2010 : DLRVJ PR , 33,5''
15 June 2010 : SQUAT PR : 4x275 , BW ~198.
20 June 2010 : DLRVJ PR , 34''
25 June 2010 : SQUAT PR : 3x297 , BW ~196.
26 July 2010 : SVJ PR : 29'' , DLRVJ PR : 34,5'' , BW ~190
9 December 2010 : MSEM SQUAT PR : 3x1x308 , BW ~200
16 December 2010 : SQUAT PR : 5x297 , BW ~200
20 December 2010 : MSEM SQUAT PR : 3x1x319 , BW ~200
^I had that above list updated until late 2011 but it got lost with the data of that November 2011 site crash.
So down here i will have all my PRs posted so i don't have to search the log every time
FULL SQUAT : 5x231
BARELY ABOVE PARALLEL SQUAT : 5x242
HALF SQUAT : 3x319
QUARTER SQUAT : 3x374
DEADLIFT : 1x308
RDL old form : 8x253
RDL new form : 5x187
BENCH PRESS : 5x159.5 , 3x165
WIDE GRIP LAT PULLDOWN : 8x196 , 3x220
SEATED OHP : 5x121
PUSH PRESS : 5x110 , 4x115,5
CHINUPS : 11@195,5(BW)
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2006-7 :
TRAINING : No VJ training, general weights , 2xBBall trainings weekly
AGE at Summer 2007 : 33
Vert at Summer 2007 : ~24,5'' ( based on the fact i could barely touch 10ft indoor gym rim ).
AGE WINS ( 33-24,5 )!
2007-8 :
TRAINING : air alert 2 16weeks( DUH! ) , VJB Novice weights 12weeks , VJB Intermediate-Strength 16weeks, 2*VJB Intermediate-Balanced 8 weeks, 2xBBall trainings weekly.
AGE at Summer 2008 : 34
Vert at Summer 2008 : ~29'' ( based on the fact i could get about 4'' above 10ft indoor gym rim).
AGE WINS ( 34-29 )!
2008-9:
TRAINING: VJB Intermediate-Balanced 8 weeks, Kelly Baggett's "The Ultimate Split" ~6 months, 2xBBall trainings weekly.
AGE at Summer 2009 : 35
Vert at Summer 2009 : ~33'' ( based on the fact i was geting about 8'' above 10ft indoor gym rim ).
AGE WINS ( 35 - 33 )! Getting cloooooooooser! ;)
2009-10:
TRAINING ( including 2 big (2-3 months ) non-lifting periods ):
September->December : Custom template ( 5x5 based )
March->July : The ratio technique
AGE at summer 2010 : 36
Vert at summer 2010 : 34,5'' ( getting 11,5'' above 9'10'' rim )
AGE WINS ( 36-34,5 )!
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27 August 2009:
Too bored to go to the gym. Havent lifted for 3 months now and im terribly bored of the initial soreness, you know what i mean.
Anyway , i do what i can at home, here's yesterdays workout:
Bilateral line hops 2x10sec back-forth , 2x10 side ( got 30+-2 one every set ).
4x6 depth drops from 1m (40'' ).
4x8 single leg BW squats ( 8 reps each leg per set ).
3x15 single leg BW standing calf raises.
4x12 feet elevated pushups.
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damn.. why havn't you lifted for 3 months??? if you are at 33.5" now, you should respond well when getting back into lifting.
4x6 depth drops from 40" is hardcore..
awesome that you started a journal..
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damn.. why havn't you lifted for 3 months??? if you are at 33.5" now, you should respond well when getting back into lifting.
4x6 depth drops from 40" is hardcore..
awesome that you started a journal..
i didnt lift coz i didnt feel like lifting in the summer! its way too hot here at summers even strong ACs aint enough.
also i came out of a serious ankle sprain so i wanted to focus more on getting the jump feeling back.
i kept doing a routine like the above every 4 days or at least once a week.
the depth drops felt surprisingly fine , heels havent touched the ground in any of them, if form breaks down ill reduce the height.
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29 August 2009
Went for a dunk session to see where i am after holidays and 3 weeks of no jumping.
Feet were terribly sore from workout 2 days ago.
Dunk session was a BAD failure , couldnt even dunk 9'8''. Best jump i got was 28,5'' , without ball of course, 3 times.
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31 August 2009
Another failed dunk session.
This time feet were recovered , felt good , had my carbs and cafeine ready... and 30' before i go there it rained! >:(
I still went but it was terribly slipery, couldnt get a decent runup.
Standing VJ was at my PR levels (26+) , running was at 31,5'' but it was rather dropstep jump than running jump.
The good thing is that i had many of those 31+ jumps , and they felt rather easy too.
As for the dunks? i had like 0/15 , they were all backriming. No surprise , i cant dropstep-dunk on 10' yet, especially on wet concrete!!! :-\
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31 August 2009
Another failed dunk session.
This time feet were recovered , felt good , had my carbs and cafeine ready... and 30' before i go there it rained! >:(
I still went but it was terribly slipery, couldnt get a decent runup.
Standing VJ was at my PR levels (26+) , running was at 31,5'' but it was rather dropstep jump than running jump.
The good thing is that i had many of those 31+ jumps , and they felt rather easy too.
As for the dunks? i had like 0/15 , they were all backriming. No surprise , i cant dropstep-dunk on 10' yet, especially on wet concrete!!! :-\
nice man.. i figure you have a few more sessions in you before you feel back to normal.. perhaps you might even be able to running & standing PR from having just done drops / bw stuff etc & not much jumping..
oh and you jumped on a slippery surface wtf..
PR's soon ;d
drops will make jumping FEEL EASY.. thats always what i've encountered.. i don't feel I muscle up as much when i do drops/depth jumps... seems like you're experiencing this also.
keep zoning in mentally because I feel you have some PR's in you from how your 29th/31 days went..
peace man!
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keep zoning in mentally because I feel you have some PR's in you from how your 29th/31 days went..
peace man!
Well , the 29th was a joke , i was sore that i could barely walk , dont know how i ended up trying to dunk! LOL
The 31st was pretty good for bad ( ! ).
Im still waiting to see where i am at a good day , without excuses ( soreness , rain, sun and other shit bugging me all summer ).
1 September 2009
4x10sec bilateral line hops , i got 38-40 , wtf, i am not that quick! :D
4x6 depth drops from 35'' ( i remeasured , it was 35'' and not 40'' last time too ).
4x8 single leg BW squats ( 8 reps each leg per set ).
3x15 single leg BW standing calf raises.
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4 September 2009
5' Dynamic warm up.
4x10sec single leg line hops , 10secs each leg per set , was scoring steady 35.
4x6 depth drops from 35''.
4x8 single leg BW squats.
3x12 single leg BW king deadlift.
3x15 single leg BW standing calf raises.
4x15 feet elevated pushups.
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14 September 2009
2 days before 1st indoor bball training of the season, so took it easy.
5' Dynamic warm up.
2x10sec single leg line hops , 10secs each leg per set.
2x10sec bilateral line hops.
4x6 depth drops from 35''.
3x10 single leg BW king deadlift.
3x15 single leg BW standing calf raises.
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17 September 2009
back in the weightroom after 4 months!!!
i relocated gym in order to be able to do free squats. Believe it or not i have never done a free squat in my life , the last 2 years ive been doing them in a smith machine and before that i only did leg-presses.
i didnt push too much , hoping ill be able to move tomorrow , 4 months is a big break! :D
squats : 5x5 165lbs , wide stance , way below parallel , pretty much ass-to grass.
cable puulthroughs : 3x8 110lbs
bench press : 5x5 121lbs
wide grip lat pulldowns : 4x6 132lbs
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17 September 2009
back in the weightroom after 4 months!!!
i relocated gym in order to be able to do free squats. Believe it or not i have never done a free squat in my life , the last 2 years ive been doing them in a smith machine and before that i only did leg-presses.
i didnt push too much , hoping ill be able to move tomorrow , 4 months is a big break! :D
squats : 5x5 165lbs , wide stance , way below parallel , pretty much ass-to grass.
cable puulthroughs : 3x8 110lbs
bench press : 5x5 121lbs
wide grip lat pulldowns : 4x6 132lbs
nice man!
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21 September 2009
squats : 5x5 165lbs , easy :D
glut-ham-raises : 3x10 BW
single leg calf raises : 3x15 BW
bench press : 4x5 121lbs , 30sec rest , 1x12 100lbs
wide grip lat pulldowns : 3x6 132lbs , 30 sec rest , 1x15 100lbs
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21 September 2009
squats : 5x5 165lbs , easy :D
glut-ham-raises : 3x10 BW
single leg calf raises : 3x15 BW
bench press : 4x5 121lbs , 30sec rest , 1x12 100lbs
wide grip lat pulldowns : 3x6 132lbs , 30 sec rest , 1x15 100lbs
whats your previous PR on squat? before you deloaded/stopping training it..
pc
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whats your previous PR on squat? before you deloaded/stopping training it..
pc
Ive never really tried a 1-rep-max in anything, i just try to set PRs in every workout inside the working sets.
My PRs are:
Squat : 237*5 on smith machine , wide stance, parallel.
Deadlift : 268*4
Bench press : 158*5
Wide grip lat pulldown : 187*6
All those PRs were set on May 2009 , bodyweight was between 185 and 190 then.
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25 September 2009
SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x2@165
1x1@187
1x1@209
1x5@220
All warm up sets felt easy , way below parallel, form was perfect , but somehow the max set felt too heavy , form was average and depth was barely paralel , maybe 1'' above.
Not bad for my 1st ever max attempt on free squats though , still learning the mechanics.
BULGARIAN SPLIT SQUAT : 3x8 , 2x18lbs barbells
CALF RAISES : 3x15 110lbs
INCLINE BENCH PRESS : 3x5 110lbs , 30sec rest , 1x15 88lbs
SEATED ROWS: 3x6 132lbs , 30 sec rest , 1x15 100lbs
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25 September 2009
SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x2@165
1x1@187
1x1@209
1x5@220
All warm up sets felt easy , way below parallel, form was perfect , but somehow the max set felt too heavy , form was average and depth was barely paralel , maybe 1'' above.
Not bad for my 1st ever max attempt on free squats though , still learning the mechanics.
BULGARIAN SPLIT SQUAT : 3x8 , 2x18lbs barbells
CALF RAISES : 3x15 110lbs
INCLINE BENCH PRESS : 3x5 110lbs , 30sec rest , 1x15 88lbs
SEATED ROWS: 3x6 132lbs , 30 sec rest , 1x15 100lbs
goood work man..
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28 September 2009
5' Dynamic warmup
4x10 sec bilateral line hops , BAREFOOT , scored 27, 32, 37, 35
4x6 Depth drops from 35''
SQUATS :
5x5 176lbs wide stance , medium grip , way below parallel, very good form.
GLUT-HAM-RAISES : 3x12
CALF RAISES : 3x15 132lbs
BENCH PRESS :
4x5 132lbs , 30sec rest , 1x10 100lbs
WIDE GRIP LAT PULLDOWN:
3x6 154lbs , 30 sec rest , 1x15 110lbs
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2 October 2009
SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x2@165
1x1@187
1x1@209
1x4@231 + 1x2@209 ???
Again all warm up sets felt easy , way below parallel, perfect form, even the last warmup rep @ 209lbs.
But i guess 22lbs was way too much to add. Max set was not good , reps 1 & 2 where like 4'' above paralel , rep 3 was perfect and rep 4 was below parallel but i did a huge goodmorning going up. :-\
Stopped at rep 4 , took off those extra 22lbs and hit 2 more perfect reps @ 209lbs. :o
GRRRRRR, next time max set load will be very close to last warmup rep. >:(
BULGARIAN SPLIT SQUAT : 3x8 , 2x18lbs barbells
CALF RAISES : 3x15 143lbs
INCLINE BENCH PRESS : 3x6 121lbs , 30sec rest , 1x18 100lbs
SEATED ROWS: 3x6 143lbs , 30 sec rest , 1x20 100lbs
Strength is going up much quicker than i thought , really happy with this workout! ;D
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real nice, why not push it a bit more on the BSS?
'18 lb' ? or is that a typo?
peace man good work
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real nice, why not push it a bit more on the BSS?
'18 lb' ? or is that a typo?
peace man good work
nah , not typo
the typo is "barbels", i meant dumbels.
i cant get BSS right with a bar in my back , i keep much better form with dumbells in my hands.
so i do BSS with my BW ( ~185-190 currently ) + 2*18 lbs , and they are allready very challenging! :-\
is that to weak? like what percentage of his 1RM squat shoud the average bro be able to BSS 8 times each leg?
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real nice, why not push it a bit more on the BSS?
'18 lb' ? or is that a typo?
peace man good work
nah , not typo
the typo is "barbels", i meant dumbels.
i cant get BSS right with a bar in my back , i keep much better form with dumbells in my hands.
so i do BSS with my BW ( ~185-190 currently ) + 2*18 lbs , and they are allready very challenging! :-\
is that to weak? like what percentage of his 1RM squat shoud the average bro be able to BSS 8 times each leg?
oh ok..
ya 18lb each hand is a little 'weak' compared to your squat.. 0.5 x BW (total of db's in each hand, 45 lb each hand in your case) would be average/normal.. 1xBW (total db's each hand, 95 lb. in each hand) would be very good.. anything above that is getting freaky strong.
dont go rush out and go nuts because of my comment ;) keep your form good etc, but i guess just set your goals higher on bss.
peace man
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ya 18lb each hand is a little 'weak' compared to your squat.. 0.5 x BW (total of db's in each hand, 45 lb each hand in your case) would be average/normal.. 1xBW (total db's each hand, 95 lb. in each hand) would be very good.. anything above that is getting freaky strong.
dont go rush out and go nuts because of my comment ;) keep your form good etc, but i guess just set your goals higher on bss.
nah , i dont add plates if i cant support them with proper form execution.
Not anymore anyway , you bet i did it 10 years ago, LOL!
i took a look at my logs, i see that the best dumbells BSS ive ever done was 2x10 holding 52lbs( 2x27 ).
even more ineresting , 9 days after that PR i did BSS at the smith machine and i did 3x8@105lbs.
wtf , thats double load!!!
gotta look those dumbell BSS's closer , thanks for the tips Andrew.
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ya 18lb each hand is a little 'weak' compared to your squat.. 0.5 x BW (total of db's in each hand, 45 lb each hand in your case) would be average/normal.. 1xBW (total db's each hand, 95 lb. in each hand) would be very good.. anything above that is getting freaky strong.
dont go rush out and go nuts because of my comment ;) keep your form good etc, but i guess just set your goals higher on bss.
nah , i dont add plates if i cant support them with proper form execution.
Not anymore anyway , you bet i did it 10 years ago, LOL!
i took a look at my logs, i see that the best dumbells BSS ive ever done was 2x10 holding 52lbs( 2x27 ).
even more ineresting , 9 days after that PR i did BSS at the smith machine and i did 3x8@105lbs.
wtf , thats double load!!!
gotta look those dumbell BSS's closer , thanks for the tips Andrew.
np man, you definitely got it in you to bump that bss back up.
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3 October 2009
Body measurements
Since im on a bulking phase and ill be doing bulking&strength gain/fat loss&RFD cycles this season i should keep track of my body measurements.
Ill be measuring at the end of each cycle ( wich is also the start of the oposite cycle ).
Weight ( in the morning ) : 186lbs
Waist ( navel level ) : 35'' , of course loose!
Thighs ( about 3/4 from knee to hip flexor ) : 24,4'' loose , +1'' flexed
Hips ( middle of butt ) : 41,3'', loose
Biceps : 13,4'' loose , +2'' flexed.
Calves : 15'' ( same loose or flexed , wtf??? )
Neck ( at the middle ) : 15,35'' loose , +1'' flexed.
Body fat estimation : 17%
Lean mass : 154,38lbs
Fat : 31,62lbs
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5 October 2009
SQUATS :
5x5 187lbs (+11lbs)
GLUT-HAM-RAISES : 3x12
CALF RAISES : 3x15 154lbs (+11lbs)
BENCH PRESS :
2x5 132lbs
2x5 143lbs (+11lbs)
30sec rest , 1x15 100lbs (+5reps)
WIDE GRIP LAT PULLDOWN:
2x6 154lbs
1x6 165lbs (+11lbs)
30 sec rest , 1x15 132lbs (+22lbs)
( Numbers in green ) = improvements from previous same session
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7 October 2009
Basketball training.
Totally dead , it was like 60 mins of full court intervals and then 30 mins 3-on-3.
Somewhere between those , i managed to try a few max jumps.
Standing vert was at PR levels , ~26'' , running vert was at 31''.
I felt like i could do much better but soreness from squats + exhaustion from sprints + ankle wrap i am using didnt let me jump what i felt i could.
***Andrew and everybody, i am using a nike-ankle-wrap when i play basketball to protect my ankle from being re-sprained.
http://store.nike.com/index.jsp?country=GR&lang_locale=en_GB#l=shop,pdp,ctr-inline/cid-300/pid-254557/pgid-275958
This shit says "it protects without limiting strength" , but i remember reading that even a simple ankle restriction takes away some inches.
Should i suppose it does , so should i expect to jump higher without it?
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8 October 2009
SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@187
1x3@209
1x5@220 ( -11lbs ) , ( +1 rep +good form )
Got eveerything right this time.
BULGARIAN SPLIT SQUAT : 3x8 , 2x35lbs dumbells ( +34lbs )
Yes adarqui , you were absolutely right :D
CALF RAISES : 3x15 165lbs ( +11lbs )
INCLINE BENCH PRESS :
3x6 121lbs ( + 0lbs )
30sec rest , 1x20 100lbs ( +2reps )
SEATED ROWS:
3x6 154lbs ( +11lbs )
30 sec rest , 1x20 121lbs ( +21lbs )
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12 October 2009
Dynamic warmup 5'
2x5 standing vertical jumps :
all jumps were the same , not more than 0,5'' deviation , max was ~27'' ( +0,5'' PR !!! )
2x5 running vertical jumps :
average was 30 to 31 , got 2 jumps at 31,5'' ( 2'' below PR )
SQUATS :
2x5 187lbs
3x5 198lbs (+11lbs)
GLUT-HAM-RAISES : 3x12
CALF RAISES : 3x15 176lbs (+11lbs)
BENCH PRESS :
2x5 132lbs
2x5 143lbs
30sec rest , 1x20 100lbs (+5reps)
WIDE GRIP LAT PULLDOWN:
1x6 154lbs
2x6 165lbs (+1 set)
30 sec rest , 1x15 132lbs
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12 October 2009
Dynamic warmup 5'
2x5 standing vertical jumps :
all jumps were the same , not more than 0,5'' deviation , max was ~27'' ( +0,5'' PR !!! )
2x5 running vertical jumps :
average was 30 to 31 , got 2 jumps at 31,5'' ( 2'' below PR )
SQUATS :
2x5 187lbs
3x5 198lbs (+11lbs)
GLUT-HAM-RAISES : 3x12
CALF RAISES : 3x15 176lbs (+11lbs)
BENCH PRESS :
2x5 132lbs
2x5 143lbs
30sec rest , 1x20 100lbs (+5reps)
WIDE GRIP LAT PULLDOWN:
1x6 154lbs
2x6 165lbs (+1 set)
30 sec rest , 1x15 132lbs
congrats on the SVJ PR!
sucks about the RVJ -2"..
peace
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congrats on the SVJ PR!
sucks about the RVJ -2"..
peace
Thanks man.
I was kinda expecting both.
I havent measured SVJ from 2 May when i did that 26,5''PR, i was sure i could beat it 5 months later.
As for the RVJ , my 33,5'' PR was set at 182lbs bodyweight , ~15%bodyfat and was 1 month away from the last heavy lift.
Last jumping session was at 192lbs bodyweight , ~18%bodyfat and right in the middle of a heavy lifting block.
But it still sucks! LOL
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14 October
Basketball training. Very hard again , full of intervals , minimum tactics
Did 3 max effort running jumps between drills , got ~29-30'' :-\
15 October
SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@187
1x3@209
1x5@231 ( +11lbs )
Form at the max squat was fair , depth was at least parallel but i was "goodmorning-ing" rising.
I am doing all the warmup sets in perfect form so i am allowing a little form breakdown to make it a true max , because when i keep my form perfect its is never a true max attempt.
Any comments on this? Should i stick to perfect form with less load or is this max pushing better?
BULGARIAN SPLIT SQUAT : 3x8 , 2x40lbs dumbells ( +10lbs total )
CALF RAISES : 3x15 198lbs ( +22lbs , HUGE PR , WTF??? )
INCLINE BENCH PRESS :
3x6 132lbs ( + 11lbs )
30sec rest , 1x15 100lbs ( + 10lbs ) , ( -5reps )
SEATED ROWS:
1x6 154lbs
2x6 165lbs ( +11lbs )
30 sec rest , 1x15 132lbs ( +11lbs ) , ( -5reps )
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14 October
Basketball training. Very hard again , full of intervals , minimum tactics
Did 3 max effort running jumps between drills , got ~29-30'' :-\
15 October
SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@187
1x3@209
1x5@231 ( +11lbs )
Form at the max squat was fair , depth was at least parallel but i was "goodmorning-ing" rising.
I am doing all the warmup sets in perfect form so i am allowing a little form breakdown to make it a true max , because when i keep my form perfect its is never a true max attempt.
Any comments on this? Should i stick to perfect form with less load or is this max pushing better?
BULGARIAN SPLIT SQUAT : 3x8 , 2x40lbs dumbells ( +10lbs total )
CALF RAISES : 3x15 198lbs ( +22lbs , HUGE PR , WTF??? )
INCLINE BENCH PRESS :
3x6 132lbs ( + 11lbs )
30sec rest , 1x15 100lbs ( + 10lbs ) , ( -5reps )
SEATED ROWS:
1x6 154lbs
2x6 165lbs ( +11lbs )
30 sec rest , 1x15 132lbs ( +11lbs ) , ( -5reps )
ya stick with perfect form.. eventually it'll overtake any strength 'bad form' would provide..
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20 October 2009
SQUATS :
2x5 198lbs ( +11lbs )
3x5 209lbs ( +11lbs )
GLUT-HAM-RAISES : 3x12
CALF RAISES : 3x15 209lbs ( +11lbs , PR )
BENCH PRESS :
4x5 143lbs ( +11lbs for 2 sets )
30sec rest , 1x15 110lbs ( +11lbs ) , ( -5 reps )
WIDE GRIP LAT PULLDOWN:
2x6 165lbs ( +11lbs for 1 set )
30 sec rest , 1x15 132lbs ( +0lbs , + 0reps )
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23 October 2009
Dynamic warmup 5'
Vertical jump testing:
2x5 SVJ : best was ~27,5'' ( +0.5'' PR )
2x5 RVJ : best was ~32'' ( 1,5'' below PR )
Not bad at all , test was done at 195lbs BW with full stomach.
SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@187
1x3@209
1x5@231 ( +0lbs ) , ( +better form )
BULGARIAN SPLIT SQUAT : 3x8 , 2x46lbs dumbells ( +12lbs total )
CALF RAISES : 3x15 single leg , BW + 22lbs
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24 October 2009
Body measurements
Yesterday's workout was the last of a bulking cycle , gonna do rest/deload/undereat for the next 10 -15 days.
Weight ( in the morning ) : ~192 , ( +6lbs )
Waist ( navel level , loose) : 36,5'' , ( +1,5'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : 26'' , ( +0,6'' )
Hips ( middle of butt , loose ) : 42'', ( +0,7'' )
Biceps ( flexed ) : 15,75'' , ( +0,35'' )
Calves : 15,15'' ( +0,15'' )
Neck ( loose ) : 15,75'' loose , ( +0,4'' )
Body fat estimation : 19,4% ( +2,4% )
Lean mass : 154,75lbs ( +0,4lbs , WTF , 0,4 ?!?!?!?!?! )
Fat : 37,25lbs ( +5,6lbs , BOOOOOOOOOOOO )
Q: How can i be 6lbs up in the scale and every muscle has increased circumferance and yet the lean mass estimation is the same?
A: My bodyfat calculator is a piece of shit??? http://home.fuse.net/clymer/bmi/
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ya those online calculators suck.. calipers are the way to go.. since most people don't have access, just pinch your fat and look in the mirror ;)
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24->30 October 2009 : rest
30 October 2009
( Unloading )
SQUATS :5x5 165lbs ( - 44lbs )
GLUT-HAM-RAISES : 3x8 ( -4 reps per set )
CALF RAISES : 3x12 154lbs ( -55lbs, - 3 reps per set )
BENCH PRESS : 4x5 121lbs ( -22lbs )
WIDE GRIP LAT PULLDOWN: 3x6 143lbs ( -22lbs )
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1 November 2009
Dynamic warmup 5'
Vertical jump testing:
2x5 SVJ : best was ~27,5'' ( PR levels )
3x5 RVJ : best was ~32'' ( 1,5'' below PR )
Bodyweight at session : 193,5lbs
I feel i can do 28'' SVJ and 34'' RVJ.
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2 November 2009
Basketball game.
Played 2nd and 3d quarter straight.
Sooooooooooooooo dead!
Tried a couple of jumps at halftime , got ~32''.
Today my hip flexors are terribly sore , wtf is that???
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3 November 2009
CNS mercy today :D :P
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3 November 2009
CNS mercy today :D :P
no mercy!
ok ya sometimes, nevermind ;)
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3 November 2009
CNS mercy today :D :P
no mercy!
ok ya sometimes, nevermind ;)
LOL , i knew you'd say that!
4 November 2009
BBall practice - CNS mercy canceling
Coach tried to kill us.
There were only 6 of us and after the usual 45' of intervalistic drills he had us playing full court 3 on 3 for the rest 45' , WTF???
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5 November 2009 , AM
Body measurements
End of 10 days unloading/undereating.
Weight ( in the morning ) : ~188lbs , ( -4lbs )
Waist ( navel level , loose) : 35,8'' , ( -0,7'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : 25,4'' , ( -0,6'' )
Hips ( middle of butt , loose ) : ~41'', ( -1'' )
Biceps ( flexed ) : ~15,5'' , ( -0,25'' )
Calves : ~15'' ( -0,15'' )
Neck ( loose ) : ~15,55'' loose , ( -0,2'' )
Green = positive changes
Red = negative changes
Looks pretty good!
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5 November 2009 , PM
CNS mercy cancelling part II :D
SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@187
1x3@209
1x3@231
1X5@242 ( PR , last one was 1x5@237,5 at the smith machine )
GLUT-HAM-RAISES : 3x8
CALF RAISES : 3x12 220lbs
BENCH PRESS : 3x5 143bs
WIDE GRIP LAT PULLDOWN: 3x6 165lbs
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8 November 2009
5' Dynamic warmup.
1x6 18'' depth jumps.
5x5 max effort RVJs.
I have good and bad news.
I remeasured the rim that i have recorded all my jumps and dunks and its not 9'11,5'' but 9'10''.
BAD NEWS 1 : That cancels my 33,5'' RVJ PR recorded in June, it was ~32''.
BAD NEWS 2 : That cancels my "10' dunker" title. :( :'( :( :'( :( :'(
GOOD NEWS : Again today i had many 32'' RVJs both on that 9'10'' and on a legit 10' rim.
So on all last sessions im steady at my PR levels being 195+lbs.
Thats all... :-\
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9 November 2009
SQUATS :
2x5@187lbs
3x5@209lbs
GLUT-HAM-RAISES : 3x12
CALF RAISES :
1x12@220lbs
1x12@231lbs
1x12@242lbs ( WTF??? )
BENCH PRESS :
1x5@121lbs
3x5@143lbs
30sec rest , 1x10@121lbs
WIDE GRIP LAT PULLDOWN:
3x6@165lbs
30 sec rest , 1x10@132lbs
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damn sux man that its 9'10 :<
its all good though just keep progressing.
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11 November 2009
Bball training , normal fatigue this time , more tactics than running.
12 November 2009
SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@209
1X5@242 ( equal with PR , +better form )
BULGARIAN SPLIT SQUAT :
3x6 , 2x57lbs dumbells ( total = 114lbs , PR )
CALF RAISES :
1x12@220lbs
1x12@242lbs
1x12@265lbs ( PR , again , WTF??? )
SHOULDERS OHP behind head :
4x6@110lbs
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15 November 2009
Vertical jump testing:
Bodyweight at session : 195lbs
Dynamic warmup 5'
2x5 SVJ : average ~26'', best was ~26,5'' ( 1'' bellow PR )
2x5 RVJ : average ~31'', best was ~31,5'' ( 0,5'' below PR )
~20 dunk attempts at 9'10'' : couldnt palm the ball, probably due to cold. Got a few soft 2-handers.
Whole session went great , i expected a lot worse as my glutes were still very sore from BSS and it was very cold too.
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16 November 2009
SQUATS :
5x5@209lbs ( +22lbs for 2 sets )
CABLE PULLTHROUGHS : 3x8@132lbs
CALF RAISES :
1x12@220lbs
1x12@264lbs
1x12@286lbs ( seems like PRs wont stop... )
BENCH PRESS :
1x5@121lbs
2x5@143lbs
1x5@154lbs ( +11lbs , Equals PR )
30sec rest , 1x10@121lbs
WIDE GRIP LAT PULLDOWN:
1x6@165lbs
2x6@176lbs ( +11lbs )
30 sec rest , 1x10@143lbs ( +11lbs )
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hehe you are PR'n every workout.. good stuff.
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hehe you are PR'n every workout.. good stuff.
Yeah , it feels like im on the right track.
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how can u do so many glute ham raises???
there isnt a GHR machine in my gym, so i improvised by putting my knees on one of those bouncy half dome things to cushion them, then hooking my ankles under whatever i could find.
cant even do a proper all the way to the floor one!! :'(
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how can u do so many glute ham raises???
there isnt a GHR machine in my gym, so i improvised by putting my knees on one of those bouncy half dome things to cushion them, then hooking my ankles under whatever i could find.
cant even do a proper all the way to the floor one!! :'(
Well its not like im doing them perfect , lowering slow untill my nose touches the floor.
I am lowering with as much control as i can and when im about to colapse i use my hands!
I wouldnt say 3x12 are that many, but they are pretty challenging for me.
Heres Kelly Baggett's description for them ( covers your case where no machine is available ):
Natural glute-ham raise- Kneel down and lock your feet under something solid and
heavy (a partner can do just fine, but he must be able to hold you down). The trunk is
upright and the arms are alongside the body. Find a pad or something to rest your knees
on. A towel will work just fine for most. Without rounding your back Lower yourself
towards the ground as slowly as possible. To do so you must produce a powerful
hamstring contraction or else you'll find yourself embedded in the floor! If you're able to
bring yourself back up on your own, do so, but most guys will need a little push-off with
the arms to get moving.
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19 November 2009
Bodyweight at session : 199lbs
Dynamic warmup 5'
1x6 18'' depth jumps.
2x5 SVJ : average ~26'', best was ~26,5'' ( 1'' bellow PR )
2x5 RVJ : average ~31'', best was ~31,5'' ( 0,5'' below PR )
Same numbers with sunday , 4lbs heavier , ok i guess.
SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@209
1x3@231
1X5@253 ( +11lbs, PR , 2 reps slightly above parallel - 3 reps parallel or below )
BULGARIAN SPLIT SQUAT :
3x6 , 2x57lbs dumbells ( total = 114lbs , equal to PR )
CALF RAISES :
1x12@220lbs
1x12@286lbs
1x12@308lbs ( PR , 308!!! no comments )
SHOULDERS OHP behind head :
2x6@110lbs
2x6@121lbs ( +11lbs )
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22 November 2009
Vertical jump testing:
Bodyweight at session : 192,5lbs (morning , empty stomach )
1st jump session in Nike frees, felt great!
Dynamic warmup 5'
2x5 SVJ : steady at ~26,5'' ( 1'' bellow PR )
2x5 RVJ : average ~31'', best was ~32'' ( equals PR )
All latest measurements are based on where i touch measured rims , must record soon coz ppl watching say i reach 2-3'' higher from where i finaly touch.
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23 November 2009
I have a game on Wednesday so wanted to take it easy on legs.
I also want to gradually unload to get a RVJ PR , need the hype of that to continue... :D
SQUATS : 3x3@220lbs
CABLE PULLTHROUGHS : 3x8@132lbs
CALF RAISES :3x12@264lbs
BENCH PRESS :
2x5@143lbs
1x5@154lbs ( Equals PR , better form )
30sec rest , 1x15@121lbs ( +5 reps )
WIDE GRIP LAT PULLDOWN:
1x6@165lbs
1x6@176lbs
1x6@187lbs ( Equals PR )
30 sec rest , 1x12@143lbs ( +2 reps )
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26 November 2009
SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@209
1x3@231
1X5@253 ( equals PR , same form : 2 reps slightly above parallel - 3 reps parallel or below )
ROMANIAN DEADLIFT :
3x8@165lbs
SINGLE LEG CALF RAISES :
3x12 @ BW + 44lbs
SHOULDERS OHP behind head :
1x8@99lbs
1x8@110lbs
1x8@121lbs
I feel my legs are strength-overtrained.
Its been ~2,5 months hiting them twice a week.
Gonna switch to once per week and make the other pure upper-body workout.
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29 November 2009
Vertical testing & 9'10'' dunk session
Weight at session : 197lbs
6hrs before session i drunk ~500ml wine :-\
Tried to get over alcohol with 3 coffees & 1 redbull. :D
Dunks : Got plenty of good 2handers, even hanging after dunking , first time i do that at this height!
VJ : Got ~27,5'' SVJ ( equals PR ) , ~31,5'' RVJ ( 0,5'' below PR )
Very weird : dropstep was at ~31'' ,2 steps VJ was 31,5'' , running VJ was barely 31''.
Probably its high bodyfat% that screws my RVJ?
Who cares , i allways felt better with dropsteps! :D
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30 November 2009
BENCH PRESS :
2x5@143lbs
2x5@154lbs ( Equals PR , +1 set )
30sec rest , 1x15@121lbs
WIDE GRIP LAT PULLDOWN:
1x6@165lbs
1x6@176lbs
1x6@187lbs ( Equals PR )
30 sec rest , 1x12@143lbs
BICEP CURLS : 3x8 , 24lbs dumbell in each hand
TRICEP PULLDOWNS ( ROPE ) : 3x12@55lbs
Yup... no legs! :D
New elements i want to enter in my training:
Jump squats & depth drops ( not today , yesterday i had a dunk session and tomorrow we have a bball game ).
Core work ( allways neglecting core , it like a training lifestyle for me! LOL ).
More cardio ( gotta get leaner , bulking added pretty much fat on me ).
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real impressive on the lat pulldowns, how much you weight, bf, and how many pull ups can yo do
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real impressive on the lat pulldowns, how much you weight, bf, and how many pull ups can yo do
Thanks , im ~195lbs in the morning currently so its not that impressive.
Havent ever done wide grip pullups , allways thought its pointless since i cant pull down 1xBW, im not strong enough for them. :D
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1 December 2009
Bball game today.
Felt damn explosive, the wooden floor was also excelent at today's court, awesome traction and bounce.
Did only 2 jumps , 1 dropstep for height and 1 dunk attempt.
I got easy 7'' above rim on the dropstep ( thats 32'' )
As for the dunk i think i got 9 to 10 inches above. ( thats 33 to 34 ). It was an alley , got all my hand ( 8'' ) above rim , ball went in through the backboard going downwards, thats needs at least 9'' to happen. The guy that gave me the alley said it was 10''.
It was and felt like a PR but im not counting it if its not on film.
Im filming VJ testing this Thursday, hopefully PRing too :D
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Congrats on throwing down! God, it feels so far away for me...
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1 December 2009
Bball game today.
Felt damn explosive, the wooden floor was also excelent at today's court, awesome traction and bounce.
Did only 2 jumps , 1 dropstep for height and 1 dunk attempt.
I got easy 7'' above rim on the dropstep ( thats 32'' )
As for the dunk i think i got 9 to 10 inches above. ( thats 33 to 34 ). It was an alley , got all my hand ( 8'' ) above rim , ball went in through the backboard going downwards, thats needs at least 9'' to happen. The guy that gave me the alley said it was 10''.
It was and felt like a PR but im not counting it if its not on film.
Im filming VJ testing this Thursday, hopefully PRing too :D
awesome man..
hoping for PR's-4-u come thursday.
peace
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Congrats on throwing down! God, it feels so far away for me...
Well , the ball went in but it wasnt a dunk.
It went in through the backboard, only clamantfever considers those as dunks LOL
Thanks anyway...
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Congrats on throwing down! God, it feels so far away for me...
Well , the ball went in but it wasnt a dunk.
It went in through the backboard, only clamantfever considers those as dunks LOL
Thanks anyway...
Whatever that's a hell of a lot closer than i can get at the moment.
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Congrats on throwing down! God, it feels so far away for me...
Well , the ball went in but it wasnt a dunk.
It went in through the backboard, only clamantfever considers those as dunks LOL
Thanks anyway...
lol @ clamantfever comment.. man i saw him the other day on youtube, still leaving pathetic comments..
check these comments man, kid is insane:
http://www.youtube.com/watch?v=ZQPsna7aILI
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Congrats on throwing down! God, it feels so far away for me...
Well , the ball went in but it wasnt a dunk.
It went in through the backboard, only clamantfever considers those as dunks LOL
Thanks anyway...
lol @ clamantfever comment.. man i saw him the other day on youtube, still leaving pathetic comments..
check these comments man, kid is insane:
http://www.youtube.com/watch?v=ZQPsna7aILI
hahaha!
new stuff , thanks , you made my day.
Im a big fan of this kid , following him and reading his comments regularly.
His comments are beyond pathetic. He is almost a cult figure now!
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Congrats on throwing down! God, it feels so far away for me...
Well , the ball went in but it wasnt a dunk.
It went in through the backboard, only clamantfever considers those as dunks LOL
Thanks anyway...
lol @ clamantfever comment.. man i saw him the other day on youtube, still leaving pathetic comments..
check these comments man, kid is insane:
http://www.youtube.com/watch?v=ZQPsna7aILI
hahaha!
new stuff , thanks , you made my day.
Im a big fan of this kid , following him and reading his comments regularly.
His comments are beyond pathetic. He is almost a cult figure now!
ya..
i try and always get the last word arguing with him.. its tough.. he will keep replying for months.
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Ya... he can go on for months trying to prove he's got more spin than tdub, hahahah.
Kid is hilarious, loved the "top 10 youtube trash" title you gave him! :D
Heres another one of my favs , he is only 14 , hes got all the fonts to go high!
The only prob is tha the keeps changing accounts and "dunking teams" so its hard to track him :
http://www.youtube.com/user/LilFlyersTeam
http://www.youtube.com/user/ShortestDunker
http://www.youtube.com/user/TeamTakeFlight4
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3 December 2009
Dynamic warmup 5'
Vertical testing ( verified with cam ) :
Weight at session : 198lbs
2x5 standing : average ~26,5'' , best was 27''
3x5 running : average ~30'' , best was 31''
PRs my ass :-\
SQUATS:
1x5@187
1x5@209
1x5@231
1X3@253
1x15@165
ROMANIAN DEADLIFTS :
1x8@165lbs
1x6@187lbs
1x6@198lbs
CALF RAISES :
3x12@264lbs
SHOULDERS OHP behind head :
2x6@121lbs
2x6@132lbs
SHOULDERS LATERAL RAISES:
3x10 @ 17,5lbs dumbells in each hand
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3 December 2009
Dynamic warmup 5'
Vertical testing ( verified with cam ) :
Weight at session : 198lbs
2x5 standing : average ~26,5'' , best was 27''
3x5 running : average ~30'' , best was 31''
PRs my ass :-\
SQUATS:
1x5@187
1x5@209
1x5@231
1X3@253
1x15@165
ROMANIAN DEADLIFTS :
1x8@165lbs
1x6@187lbs
1x6@198lbs
CALF RAISES :
3x12@264lbs
SHOULDERS OHP behind head :
2x6@121lbs
2x6@132lbs
SHOULDERS LATERAL RAISES:
3x10 @ 17,5lbs dumbells in each hand
just a bad day? you had 33-34" a week ago or so..
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Vertical testing ( verified with cam ) :
Weight at session : 198lbs
2x5 standing : average ~26,5'' , best was 27''
3x5 running : average ~30'' , best was 31''
PRs my ass :-\
just a bad day? you had 33-34" a week ago or so..
I have no clue! 33'' was just 3 days before that! And it didnt feel like a bad day , i was ok.
Wood-concrete difference?
Unrecovered?
Maybe the other rim was lower or this one higher?
I dont know but it sucks! next try = Sunday night
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Whatever that's a hell of a lot closer than i can get at the moment.
Its all about the reach.
I see in your log you are 71'' tall and your reach is 90''.
I am ~73'' tall and my reach is ~95'' , both in shoes.
5'' is a LOT!
Still , you are squating more or less the same with me, being ~30lbs lighter and having ~8% less bodyfat.
Those should be giving you those 5'' IMO, maybe even more!
Have you tried any running jumps lately?
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6 December 2009
Vertical jump testing + 9'10'' dunk session.
Weight at session : ~197lbs
SVJ : ~27,5'' ( equals PR )
RVJ : ~32'' ( equals PR )
Those 2 numbers are becoming a huge plateau!
Dunks : 0/25. I was trying to level up at this height and throw down hard , so i missed them all!
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Dunks : 0/25. I was trying to level up at this height and throw down hard , so i missed them all!
i know all to well how that goes.. hehe
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Dunks : 0/25. I was trying to level up at this height and throw down hard , so i missed them all!
i know all to well how that goes.. hehe
Yeah , its pretty similar to your story:
I stoped aproaching with the ball in hands , so i can get my max vertical at dunk attempts.
But i suck at throwing self lobs, so all my tries were off the backboard dunks.
I was filming too and indeed all the jumps were maximal , that allwasys happens when chasing the ball in the air & not thinking!
But 7'11'' + 32'' = 10'7'' , so only 9'' above the 9'10'' rim... so 0/25.
Still , hard misses like that felt much better than normal makes with the ball in hands...
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Dunks : 0/25. I was trying to level up at this height and throw down hard , so i missed them all!
i know all to well how that goes.. hehe
Yeah , its pretty similar to your story:
I stoped aproaching with the ball in hands , so i can get my max vertical at dunk attempts.
But i suck at throwing self lobs, so all my tries were off the backboard dunks.
I was filming too and indeed all the jumps were maximal , that allwasys happens when chasing the ball in the air & not thinking!
But 7'11'' + 32'' = 10'7'' , so only 9'' above the 9'10'' rim... so 0/25.
Still , hard misses like that felt much better than normal makes with the ball in hands...
ya man.. even tho i'd get pissed slamming it down nasty and having it rim out, i still love lobs much more than runups.. i had problems dunking consistently on lobs at 10'9 touch also.. at 11' i finally started landing a high percentage.. i love just losing myself going up for the lob too, like you said, no thinking, i just react, but the feeling is great.
cya man
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7 December 2009
BENCH PRESS :
2x5@143lbs
2x5@154lbs ( Equals PR )
30sec rest , 1x12@121lbs
WIDE GRIP LAT PULLDOWN:
1x6@165lbs
1x6@176lbs
1x6@187lbs ( Equals PR )
30 sec rest , 1x12@143lbs
BICEP CURLS : 3x8 , 28,5lbs dumbell in each hand
TRICEP PULLDOWNS ( ROPE ) : 3x12@66lbs
Probably last bulking day...
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Something interesting:
I discovered why i kept mistaking the rim heights. I was measuring the difference of the rims with my highest reach.
My reach was measured from the difference of my ceiling, and it gave 242cm in shoes, thats 95,27'' or 7' 11&1/4''
I finaly got a pro measuring tape so i could measure high objects accurately and i discovered i was wrong at most rims.
Yesterday i remeasured my reach , normally this time , and boom! I was off there too , so it all makes sense.
I was off by 2cm , i measured repeatedly to make sure.
My standing reach is ~240cm in shoes. Thats 94,5'' or 7' 10&1/2''.
Doesnt really change anything , i dont care if my VJ PRs are ~0,8'' higher, my highest touch is still at ~10'7''.
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Something interesting:
I discovered why i kept mistaking the rim heights. I was measuring the difference of the rims with my highest reach.
My reach was measured from the difference of my ceiling, and it gave 242cm in shoes, thats 95,27'' or 7' 11&1/4''
I finaly got a pro measuring tape so i could measure high objects accurately and i discovered i was wrong at most rims.
Yesterday i remeasured my reach , normally this time , and boom! I was off there too , so it all makes sense.
I was off by 2cm , i measured repeatedly to make sure.
My standing reach is ~240cm in shoes. Thats 94,5'' or 7' 10&1/2''.
Doesnt really change anything , i dont care if my VJ PRs are ~0,8'' higher, my highest touch is still at ~10'7''.
ah..
i've had my reach fluctuate.. from 96" to 95".. seems my lats get tight.. weirdness.
isn't your bodyweight significantly more now, than your 10'7 touch from months back?
i used to factor in my BW in claiming PR's.. for example I'd heavy PR's at 170 lb.. once i hit 10'11" at 172 i knew I would be flying at 160 lb.. cleaning up diet, transitioning into a more power / less fatigue block, and losing some of that bulk water retention from the higher volume/fatigue workouts.. worked good.
peace
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ah..
i've had my reach fluctuate.. from 96" to 95".. seems my lats get tight.. weirdness.
isn't your bodyweight significantly more now, than your 10'7 touch from months back?
i used to factor in my BW in claiming PR's.. for example I'd heavy PR's at 170 lb.. once i hit 10'11" at 172 i knew I would be flying at 160 lb.. cleaning up diet, transitioning into a more power / less fatigue block, and losing some of that bulk water retention from the higher volume/fatigue workouts.. worked good.
peace
LOL , my thoughts exactly.
Summer's 10'7'' was totaly rested , ~175lbs , ~14%bodyfat
Sunday's 10'7'' was 72hrs after squating to failure , ~200lbs , ~18%bf
And i always use that 'relative VJ' on my calcs and plans but now i must chase the absolute VJ value PR :D
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ah..
i've had my reach fluctuate.. from 96" to 95".. seems my lats get tight.. weirdness.
isn't your bodyweight significantly more now, than your 10'7 touch from months back?
i used to factor in my BW in claiming PR's.. for example I'd heavy PR's at 170 lb.. once i hit 10'11" at 172 i knew I would be flying at 160 lb.. cleaning up diet, transitioning into a more power / less fatigue block, and losing some of that bulk water retention from the higher volume/fatigue workouts.. worked good.
peace
LOL , my thoughts exactly.
Summer's 10'7'' was totaly rested , ~175lbs , ~14%bodyfat
Sunday's 10'7'' was 72hrs after squating to failure , ~200lbs , ~18%bf
And i always use that 'relative VJ' on my calcs and plans but now i must chase the absolute VJ value PR :D
damn you put on alot of weight.. good work ;)
ya i feel you.. maintain strength, cut some of the flub off, lose a little bit of water retention = definite PR time.
its just imperative to maintain strength levels on squat etc if you decide to lean up a bit.. so you could either keep going and building squat/adding muscle (a little bit of fat too)..
if you maintain strength levels, then going right back into strength phase becomes alot easier.. in this way it doesn't feel like yo-yo'ing..
when i'd cut fat/excess water, i'd make sure each week i could hit (or exceed) a single or double on squat that I could hit prior to the cut.. if i couldnt hit that single/double i'd up the calories a bit.
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its just imperative to maintain strength levels on squat etc if you decide to lean up a bit.. so you could either keep going and building squat/adding muscle (a little bit of fat too)..
if you maintain strength levels, then going right back into strength phase becomes alot easier.. in this way it doesn't feel like yo-yo'ing..
when i'd cut fat/excess water, i'd make sure each week i could hit (or exceed) a single or double on squat that I could hit prior to the cut.. if i couldnt hit that single/double i'd up the calories a bit.
Yeah, thats exactly the current plan. I was planing to keep my current weights schedule ( strength oriented ) , just stop overeating and add in DJs , squat jumps , sprints and cardio. Ill still be overeating the squating day and undereat the others.
What about that 'excess water' thing? Ive heard it many times from people but never read something relevant. What is that state , why does it happen and what you have to do to avoid it?
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What about that 'excess water' thing? Ive heard it many times from people but never read something relevant. What is that state , why does it happen and what you have to do to avoid it?
http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html (http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html).
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ya nice link.. when you're bulking / training with high volume, water retension is a sure thing.. heavy carb diets intensify this effect..
it's not something you should worry about until you need to shed some of that water.. it's real simple though, just reduce carb intake, replace it with veggies + up the protein and you're good.. i mean, normally it doesn't even matter, but if you have an easy 5 lb of water you could safely lose, its worth it IMO when you're trying to PR.. i always feel better when i clean up diet and lean out too..
one of my best dunk sessions came from cleaning up my diet very good for 1 week and losing around 7 lb of water or so.. 170 to 163 in a week, same strength level, felt great, and got up about 2-3" higher.
peace
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Thanks both , very useful advice & article...
Ya , now i understand what it is. It is that "lag" that i see when starting / stoping bulking with heavy carbs... like there are ~6-7lbs that magically appear when you start bulking and magically dissapear when you start leaning...
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Thanks both , very useful advice & article...
Ya , now i understand what it is. It is that "lag" that i see when starting / stoping bulking with heavy carbs... like there are ~6-7lbs that magically appear when you start bulking and magically dissapear when you start leaning...
yup, exactly..
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10 December 2009
SQUATS:
1x5@187
1x5@209
1x4@231
1X4@242
ROMANIAN DEADLIFTS :
3x8@165lbs
CALF RAISES :
1x12@264lbs
1x12@286lbs
1x12@297lbs
SHOULDERS OHP behind head :
2x6@110lbs
2x6@121lbs
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12 December 2009
Body measurements
After ~6weeks of bulking.
Weight ( in the morning ) : ~195lbs , ( +7lbs )
Waist ( navel level , loose) : 36,5'' , ( +0,7'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : 26,2'' , ( +0,8'' )
Hips ( middle of butt , loose ) : 41,3'' ( +0,3'' ) , dont know if this is good or bad as hips have a lot of muscle and fat...
Biceps ( flexed ) : 15,8 , ( +0,3'' )
Calves : 15,35'' ( +0,35'' )
Bodyfat estimation : ~19%
Those +/- are compared to start of bulking , wich was after unloading and undereating for 10 days!
Comparison with end of previous bulking cycle :
Weight : +3lbs
Waist : +0''
Thighs : +0,2''
Hips : -0,7''
Biceps : +0,05''
Calves : +0,15''
Green = positive changes
Red = negative changes
Good shit! Time to lean down now , its gonna be very easy at this bodyfat level, should see awesome results if i can keep this strength and lean to my normal bodyfat levels ( ~15% ).
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13 December 2009
Failed vertical jump testing & dunk session.
Reason 1 : 8 Degrees Celsium + wind + light rain.
Reason 2 : Weight with clothes = 199lbs.
Reason 3 : RVJ still fucked up , i feel totaly out of coordination, probably from excess bodyfat.
2x5 SVJ : getting steady 27'' , 0,5'' below PR.
2x5 RVJ : feeling like crap and getting 29''. Yup , just 2'' above SVJ , negative SVJ-RVJ gap PR!
No dunks attempted , '29 inches' and 'dunk' cant exist together...
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13 December 2009
Failed vertical jump testing & dunk session.
Reason 1 : 8 Degrees Celsium + wind + light rain.
Reason 2 : Weight with clothes = 199lbs.
Reason 3 : RVJ still fucked up , i feel totaly out of coordination, probably from excess bodyfat.
2x5 SVJ : getting steady 27'' , 0,5'' below PR.
2x5 RVJ : feeling like crap and getting 29''. Yup , just 2'' above SVJ , negative SVJ-RVJ gap PR!
No dunks attempted , '29 inches' and 'dunk' cant exist together...
trying to dunk in 8*C / wind / light rain has got to suck.. heh.
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14 December 2009
BENCH PRESS :
2x5@143lbs
1x4@154lbs
1x3@165lbs ( PR , previous was 5reps@154lbs )
WIDE GRIP LAT PULLDOWN:
1x6@165lbs
1x6@176lbs
1x5@187lbs
1x3@198lbs ( PR , previous was 6reps@187lbs )
BICEP CURLS : 3x8 , 35lbs dumbell in each hand
TRICEP PULLDOWNS ( ROPE ) : 3x12@77lbs
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16 December 2009
Dynamic warmup, 5'
Plyos:
4x10sec barefoot line hops , getting 35 to 38.
2x5 18'' depth jumps : average 27'' , max 27,5''
2x5 standing vertical jumps : average 27'' , max 27,5''
Weights , unloading :
SQUATS: 3x5@187
ROMANIAN DEADLIFTS : 3x8@143lbs
CALF RAISES : 3x12@220lbs
SHOULDERS OHP behind head : 4x8@110lbs
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ive never done line hops bare footed, i'd think they would really burn up?
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ive never done line hops bare footed, i'd think they would really burn up?
not realy , actualy sometimes they burn more with shoes on ,if its not tied tight the foot slides inside the shoe.
btw i meant bilateral side-to-side ones, but ive done all combinations ( unilateral , bilateral , side-to-side, back-forth ) and they feel more or less the same.
also , barefoot = no shoes , but i do wear socks.
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ive never done line hops bare footed, i'd think they would really burn up?
not realy , actualy sometimes they burn more with shoes on ,if its not tied tight the foot slides inside the shoe.
btw i meant bilateral side-to-side ones, but ive done all combinations ( unilateral , bilateral , side-to-side, back-forth ) and they feel more or less the same.
also , barefoot = no shoes , but i do wear socks.
ah..
my feet feel like they are going to catch on fire when i do line hops.
-
Whatever that's a hell of a lot closer than i can get at the moment.
Its all about the reach.
I see in your log you are 71'' tall and your reach is 90''.
I am ~73'' tall and my reach is ~95'' , both in shoes.
5'' is a LOT!
Still , you are squating more or less the same with me, being ~30lbs lighter and having ~8% less bodyfat.
Those should be giving you those 5'' IMO, maybe even more!
Have you tried any running jumps lately?
Somehow missed this before. I think I just got screwed on the elasticity gene. It's funny, I haven't been jumping hardly at all, which is probably dumb. I'm focusing instead on just building my strength up as much as I can at my current bw (don't want to bulk, even though I know I'd get stronger, because I honestly don't want to be any bigger than I am right now after eventually cutting). I figure I'll keep going on starting strength until I get to 3x5x315 in the squat, 5x370 in the dead lift, and then back way off on weight volume and start focusing on jumps, plyos and sprinting.
Still, I should probably be jumping a little bit now outside the depth jumps on non-DL days.
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Somehow missed this before. I think I just got screwed on the elasticity gene. It's funny, I haven't been jumping hardly at all, which is probably dumb. I'm focusing instead on just building my strength up as much as I can at my current bw (don't want to bulk, even though I know I'd get stronger, because I honestly don't want to be any bigger than I am right now after eventually cutting). I figure I'll keep going on starting strength until I get to 3x5x315 in the squat, 5x370 in the dead lift, and then back way off on weight volume and start focusing on jumps, plyos and sprinting.
Still, I should probably be jumping a little bit now outside the depth jumps on non-DL days.
Well , i think that if your main goal is to improve jumping you should quite often practice jumping.
As for bulking etc , i was thinking 100% like you, but after 2,5 years of training i think i was wrong
Take a look at this , it's exactly about that theme: http://www.higher-faster-sports.com/relativestrengthmyth.html
I tried that on me , gained ~25lbs from August , bodyfat went from ~13% to ~19%.
Still , my running vert is the same ( and feels easier to get it ) and i PR'ed 1'' on standing vert, feeling easier again.
Currently trying to lean back to the middle ( -12 from now , +12 from August ) , i expect huge gains!
Just saying though , each one of us is different , you know better...
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19 December 2009
6hrs ski
Legs = toasted.
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19 December 2009
6hrs ski
Legs = toasted.
snow is cool.. i saw it ONE time ;)
-
We just got 18 inches here in DC...
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snow is cool.. i saw it ONE time ;)
We just got 18 inches here in DC...
snow is awsome , so is skiing!!!
The city i live though is at sea level , so it rarely snows here , like 1-2 days per year!
I have to drive 3,5 hours north and change country to get a decent ski resort...
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We just got 18 inches here in DC...
damn that has to be a sight to see.
every time they kept mentioning 18-24" inches of snow, i couldnt help but think about plyometrics and box heights.
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23 December 2009
Dynamic warmup 5'
Bilateral line hops , 2x10sec side-side , 2x10sec back-forth , scoring 35-40
2x5 18'' depth jumps
2x5 standing vertical jumps
Jumps where in my house , ceiling is too low to use reach so i dont know the exact height i was getting.
Based on maximum head height : ~27,5''
Based on hangtime calculation with 30fps camera : ~25,5''
Based on maximum heels height : ~27,5''
Based on maximum toes height : ~25,5''
Pick what you like! :D
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31 December 2009 / 1 January 2010
5*red wine glasses
1*huge dinner
7*whiskey glasses
duration : 8pm to 6:30am
Happy new year everyone ;)
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31 December 2009 / 1 January 2010
5*red wine glasses
1*huge dinner
7*whiskey glasses
duration : 8pm to 6:30am
Happy new year everyone ;)
surprisingly good spelling ;d
2010 mang.
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31 December 2009 / 1 January 2010
5*red wine glasses
1*huge dinner
7*whiskey glasses
duration : 8pm to 6:30am
Happy new year everyone ;)
surprisingly good spelling ;d
2010 mang.
Ya , i cant get why but i was perfectly sober.
I think the long 'training' duration and low-tempo screwed the session , the overall volume was insane but the stimulation was small.
LOL :D
-
I am trying to set up my new routine, with an emphasis on:
Getting leaner.
Adding more plyos ( depth jumps , depth drops , mobility stuff , sprints ).
Stop neglecting core.
I am thinking of replacing heavy squating ( 5x5 @ 80%-90% or more ) with speed squats ( or explosive squats or howver they are called ).
What are the main guidlines for this kind of squats, and what are the typical reps/load?
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I am trying to set up my new routine, with an emphasis on:
Getting leaner.
Adding more plyos ( depth jumps , depth drops , mobility stuff , sprints ).
Stop neglecting core.
I am thinking of replacing heavy squating ( 5x5 @ 80%-90% or more ) with speed squats ( or explosive squats or howver they are called ).
What are the main guidlines for those, and what are the typical reps/load?
50-70% of 1RM, ?x2-3, so , 5x2-3 etc... full rest in between each set.
as for guidelines, there's a few different ways to do them:
- slow down, fast up
- fast down fast up
- REA style (freefall down, fast up)
for all styles, inhale and hold until you're 3/4ths the way back up.. no matter how you do them, the key is to make the transition from down-to-up as explosive as possible..
i personally would not completely stop lifting heavy.. throw in some heavy squat doubles/singles (they dont even have to be max doubles/singles) every 3rd-4th session or so.. its best not to lose any 'max strength' while you are transitioning into an explosive phase. if this happens, it will adversely affect the explosive phase.. best bet, just throw in some heavy lifting every 3rd/4th day and you don't have much to worry about.
so ya startoff on slow down - fast up, @ ~50% 1RM..
what's the general outline for your routine so far?
peace!
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well , im thinking this:
monday : upper body ( 4x8 bench , 4x8 lats , 3x12 biceps, 3x12 triceps ) + core
tuesday : off ( light cardio if possible )
wednesday : bball training / game ( 1 week is training , other is game )
thursday : lower body ( 5x3 speed squats , 3x8 BSS, 3x12 calves ) + shoulders ( 4x8 OHP )
friday : off
saturday : off ( light cardio+core if possible )
sunday off
Also ill try to allways do some plyos before the gym ( monday + thursday )
It will allways be a structured plyos routine like that:
5' dynamic warmup
4x10sec line hops
4x5 on-box jumps ( low box , mid-shin level )
4x5 18'' depth jumps OR 4x6 36'' depth drops OR 2x5 40yard sprints at 100% OR 4x5 max effort RVJs
Thanks for the speed squats tips/recommendations , very very useful!!!
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3 January 2010 AM
Body measurements
After 3,5 weeks of undereating.
Last 10 days included : no working out at all, crapy dieting, some excesive alchool consumption! :D
Weight ( in the morning ) : ~186lbs , ( -9lbs )
Waist ( navel level , loose) : 35,2'' , ( -1,3'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : 25,4'' , ( -0,8'' )
Hips ( middle of butt , loose ) : 41,3'' ( +0'' )
Biceps ( flexed ) : 15,5'' , ( -0,3'' )
Calves : 14,75'' ( -0,6'' )
Bodyfat estimation : ~17,5% ( -1,5% )
Those +/- are compared to end of bulking.
Comparison with end of previous undereating cycle :
Weight : -2lbs
Waist : -0,6''
Thighs : +0''
Hips : +0,3''
Biceps : +0''
Calves : -0,25''
Bodyfat% : -0,9%
It looks good.
No big differences from the last undereating , but i am not sure they can be directly compared, 10 days is different than 3 weeks.
Also it would sure look even better without the alchool + xmas-eating-crap.
NOT bulking again now , will be overeating on gym days but undereating all others.
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3 January 2010 PM
Barefoot dynamic warmup 5'
Barefoot bilateral line hops 4x10sec , getting ~32.
2x5 18'' depth jumps.
2x5 dropstep jumps ( not 1 step + plant , directly plant from standstill )
Too cold and windy outside so jumps were in my house again.
That means room restriction for arm swing and also cant use highest touch , only highest head touch & highest foot height.
Best depth jump was ~27,5''
Best dropstep jump was ~28,5''
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6 January 2010
Vertical jump testing
Jumping on concrete, 10 degrees Celsium , ~80% humidity.
Weight at session : ~189lbs
I was jumping for highest touch on a 9'10'' rim and also recording at 120fps to combine measurements.
Warmup : Dynamic warmup 5' + shooting around ~10' + few medium effort jumps
2x5 Standing Vertical Jumps : Average 27,5'' , maximum 28,5'' ( PR ! :D )
Those felt and looked awesome too...
3x4 Running Vertical Jumps : Average 31,5'' , maximum ~32'' ( Equals PR , again that damn plateau , GRRRR >:( )
Those looked great on video ( jumping mid-thigh high ) but felt like shit , still cant coordinate my running jump well.
Its all fine , those are great stats for the start of an explosive-oriented routine, also verifies it is what i need to do...
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6 January 2010
Vertical jump testing
Jumping on concrete, 10 degrees Celsium , ~80% humidity.
Weight at session : ~189lbs
I was jumping for highest touch on a 9'10'' rim and also recording at 120fps to combine measurements.
Warmup : Dynamic warmup 5' + shooting around ~10' + few medium effort jumps
2x5 Standing Vertical Jumps : Average 27,5'' , maximum 28,5'' ( PR ! :D )
Those felt and looked awesome too...
3x4 Running Vertical Jumps : Average 31,5'' , maximum ~32'' ( Equals PR , again that damn plateau , GRRRR >:( )
Those looked great on video ( jumping mid-thigh high ) but felt like shit , still cant coordinate my running jump well.
Its all fine , those are great stats for the start of an explosive-oriented routine, also verifies it is what i need to do...
nice!!!!!$O!@$O!@)$!@$O!@)$(@!%(
btw, i never knew it could be 80% humidity with such cold weather.. that must be very weird.
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btw, i never knew it could be 80% humidity with such cold weather.. that must be very weird.
Very weird indeed!
It was like being in a very light fog. You could see far , but kinda blurry, like the air was "heavy". And allthough it was sunny , everything was wet.
Wack...
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8 January 2010
BW@session : 190.5lbs
Dynamic warmup 5'
4x10sec barefoot bilateral line hops : geting ~35 back-forth , ~40 left-right
4x5 27'' depth jumps
4x4 BW single leg squats ( better form than ever )
3x8 BW single leg king deadlifts
3x15 BW single leg calf raises
I also did a few reactivity evaluation jumps , they also verify i need explosive training:
Standing vert : 25,6''
9'' depth jump : 25''
18'' depth jump : 25,4''
27'' depth jump : 25''
5 rebounding jumps : 25''(SVJ), 23'', 21'', 20'', 22''
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11 January 2010
BW@session : 189.5lbs
Dynamic warmup 5'
4x10sec barefoot bilateral line hops : geting ~38-40 back-forth , ~40-42 left-right
4x5 27'' depth jumps ( minimum = 24'' , maximum = 25'' )
4x10 feet elevated ( ~15'' ) pushups
3x15 horizontal leg raises, straight legs , tempo = 5-5 ( 3-5 sec up , 3-5 sec down )
lower body strech routine : http://www.youtube.com/watch?v=apELAM4g5Hg
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13 January 2010
Basketball training
Did 2 SVJs and 3RVJs between drills , got like 26'' and 30''. Fatigue from the depth jumps i guess...
14 January 2010
Dynamic warmup 5'
4x10sec barefoot bilateral line hops : geting ~40 back-forth , ~42 left-right
4x5 27'' depth jumps ( averahge = 23 1/4'' , got that on every jump except 2 that i got maximum 24,5'' )
SPEED SQUATS : 5x3@143lbs. Style was go down slowly until below parallel , rapidly explode up.
BSS : 3x8@70,5lbs
CALF RAISES : 3x12@220lbs
ABS : 3x15 horizontal leg raises, straight legs , tempo = 5-5 ( 3-5 sec up , 3-5 sec down )
Lower body strech routine.
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16 January 2010
Dynamic warmup 5'
4x10sec barefoot bilateral line hops : geting ~40 back-forth , ~42 left-right, i filmed my last L-R and i got 45!!!
4x5 27'' depth jumps ( average = 24'' , a couple of jumps 25'' to 25,5'' )
ABS : 3x15 side crunches , 3x15 horizontal leg raises.
Lower body strech routine.
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hey vag, whats your PR on DJ's at your current weight (+-2-3 lb)?
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hey vag, whats your PR on DJ's at your current weight (+-2-3 lb)?
I havent done 27'' DJs in the past , so todays 25,5'' is PR
As for 18''DJs , PRs were allways ~1'' lower than SVJ PR.
So those are also at all time PR levels currently , SVJ ~28'' and 18''DJ ~27''.
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hey vag, whats your PR on DJ's at your current weight (+-2-3 lb)?
I havent done 27'' DJs in the past , so todays 25,5'' is PR
As for 18''DJs , PRs were allways ~1'' lower than SVJ PR.
So those are also at all time PR levels currently , SVJ ~28'' and 18''DJ ~27''.
nice man..
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18 January 2010
Dynamic warmup 5'
4x10sec barefoot bilateral line hops : geting ~40 in both back-forth and left-right.
3x5 9'' single leg on box jumps ( 5 reps each leg )
3x4 27'' depth jumps :
I have a game on Wednesday so reduced the volume for this session from 4x5 to 3x4.
I felt bouncy for the first time since i engaged 27'' DJs.
Filmed all jumps , average = 24 1/4'' ( 8 out of 12 ) , 2 bad jumps at 22 1/2'' and one jump at 25 3/4'' , thats a PR.
Hmmm, finally some progress :D
Lower body strech routine.
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19 January 2010
BENCH PRESS : 3x8@121lbs
WIDE GRIP LAT PULLDOWN: 3x8@154lbs
BICEP CURLS : 3x12 , 24lbs dumbell in each hand
TRICEP PULLDOWNS ( ROPE ) : 3x12@55lbs
ABS : 3x15 vertical leg raises. ( not hanging , based on forearms , straight legs , a little above 90 degrees )
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20 January 2010
Bball game. Played ~30'.
Tried a couple of jumps at halftime , probably at ~30'' ( ~10'5'' touch ).
Saturday DJs + Monday DJs + Tuesday weights + Wednesday game + 35,5 years old = CNS fail! :D
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22 January 2010
Weight at session : 190,3lbs
Dynamic warmup 5'
4x10sec barefoot bilateral line hops : getting ~42
4x5 27'' depth jumps ( average = 24'' , 2 bad jumps at 22,5'' and 1 good jump at 24,75'' )
SPEED SQUATS ( Style was go down slowly until below parallel , rapidly explode up ):
2x3@143lps
3x3@165lbs
BSS ( switched from doing them with dumbells to smith machine ):
3x8@110lbs
CALF RAISES : 3x12@264lbs
ABS : 3x15 horizontal leg raises
Lower body strech routine.
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24 January 2010
Core work ( 3x25 twists , 3x15 leg raise&lower, 3x15 back raises )
Lower stretch routine.
25 January 2010
Dynamic warmup 5'
4x10sec barefoot single leg line hops : geting 32 to 35.
3x6 9'' single leg on box jumps.
2x4 SVJs : max ~25,75''
2x4 Dropstep jumps : max 27''
BOOOOOOOOOOOOOOO!
I guess jumping inside my home with an 8,5' ceiling is not my thing...
Im doing the 27'' DJs in a 2-weeks-on/1-week-off fashion , this is my off week , hoping to get some good jumps this wednesday ( bball practice ).
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26 January 2010
BENCH PRESS 4x8@121lbs
BICEP CURLS : 3x12 , 24lbs dumbell in each hand
1xfeeling sick superseted with 1xleaving gym at the middle of the workout.
3mins x driving back home fast.
2xpuke my guts ( censored? LOL )
:-\
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1xfeeling sick superseted with 1xleaving gym at the middle of the workout.
3mins x driving back home fast.
2xpuke my guts ( censored? LOL )
:-\
Haha feel better man. Ginger ale, toast, and sleep.
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1xfeeling sick superseted with 1xleaving gym at the middle of the workout.
3mins x driving back home fast.
2xpuke my guts ( censored? LOL )
:-\
Haha feel better man. Ginger ale, toast, and sleep.
lolz , thanks :D
Was some kind of light food poisoning or gastrenderitis.
im ok now , took 1 day off work, tons of sleep , overboiled rice and tea ;)
btw , i got so dehydrated , this moring i was ~180 instead of ~187. Couldnt help thinking how high id jump at that weight! LOLLLLLL
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Have I got the defination of depth jumps wrong? How are u guys calculating ur depth jumps, utube vids of depth jumps, At least sihunt or some others, just show them dropping off and landin in that arms at the back, bent forward pose... Or is that called depth drops?
On a sidenote, I think I'm kinda stagnating... Nit getting any higher... :/
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Have I got the defination of depth jumps wrong? How are u guys calculating ur depth jumps, utube vids of depth jumps, At least sihunt or some others, just show them dropping off and landin in that arms at the back, bent forward pose... Or is that called depth drops?
On a sidenote, I think I'm kinda stagnating... Nit getting any higher... :/
depth jump = drop from a box and jump back up
depth drop = drop from a box and absorb the landing
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29 January 2010
Weight at session : 190lbs
SPEED SQUATS ( Style was go down slowly until below parallel , rapidly explode up ):
5x3@165lbs
BSS ( at the smith machine ):
1x6@110lbs
1x6@132lbs
1x6@154lbs ( havent said that for a long time..... PR )
CALF RAISES :
1x12@220lbs
1x12@264lbs
1x12@330lbs ( no typo , 330 , PR )
I should get food poisoning more often , seems to enhance strength! :D
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29 January 2010
Weight at session : 190lbs
SPEED SQUATS ( Style was go down slowly until below parallel , rapidly explode up ):
5x3@165lbs
BSS ( at the smith machine ):
1x6@110lbs
1x6@132lbs
1x6@154lbs ( havent said that for a long time..... PR )
CALF RAISES :
1x12@220lbs
1x12@264lbs
1x12@330lbs ( no typo , 330 , PR )
I should get food poisoning more often , seems to enhance strength! :D
haha weird...!
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31 January 2010
BBall game
Last minute absences + in-game injuries left no substitutes for me.
Played all 40' of the game.
Deaddddd , im too old for that shit! :D
1 February 2010
Kelly's "The 7 day vertical jump cure" routine + my usual Lower body stretch routine ( which is also picked from Kelly's articles ).
Did all exercises at the maximum suggested reps and difficulty progression.
Still too easy but its a great routine to do at off-days for glutes and abs activation
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2 February 2010
Weight at session : 189lbs
Dynamic warmup 5'
4x10sec barefoot single leg line hops : geting 32 to 35
Reactivity test ( in my house again , too cold outside , based on 120fps hangtime ):
1x4 SVJs : ~25''
1x4 9'' DJs : ~24 1/4''
1x4 18'' DJs : ~24 1/4''
1x4 27'' DJs : ~24''
Bleh...
BENCH PRESS :
2x8@121lbs
2x5@143lbs
WIDE GRIP LAT PULLDOWN:
2x6@154lbs
2x6@165lbs
BICEP CURLS : 3x8 , 35lbs dumbell in each hand
TRICEP PULLDOWNS ( ROPE ) : 3x10@88lbs
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3 February 2010
BBall training. Exhausting...
5 February 2010
Weight at session : 193lbs , WTF , hope it was today's overeating + some water...
Dynamic warmup 5'
3x4 27'' depth jumps : average 23'' , max 24''
DJs performance has regressed , im guessing its fatigue from too much BBall action recently.
SQUATS:
Of course i did MSEM after recent discussion, looking down my log/stats seems im the perfect candidate for them.
Been training ~1,5 year at 5x5 , stalled , reactivity kinda sucks, trying to transfer strength to power, need i say more?
Did the reps wrong though , i wanted to do 3x3 and somehow i got confused and did 2x4. Duh... No big deal though.
Rest between reps : ~45''
Rest between sets : ~5'
4x1@209lbs
4x1@231lbs
MSEM felt awesome , max effort , min fatigue!
Also, last heavy squating was 10 December , maxing at 1x4@242 , so im really happy with this one.
BSS ( at the smith machine ):
3x6@132lbs
CALF RAISES :
3x12@308lbs
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nice man, ya i was hoping you'd start using some singles/MSEM.. your explosive block looked like it was regressing, and to me that's from the lack of max strength work.. I mean, even if you did a MSEM session once every 2 weeks it would be much better than nothing at all.. i'd use it once per week for now just to get that pop back that has been disappearing.. you should feel better soon and get your jumps back up, then you can decide whether to extend it to once every 2 weeks etc, but you probably wont want to. :F
the only explosive block that should not have any max strength maintenance/progression is pure shock, because that is absolutely insane, and shock itself actually takes care of MxS/ExS.
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nice man, ya i was hoping you'd start using some singles/MSEM.. your explosive block looked like it was regressing, and to me that's from the lack of max strength work.. I mean, even if you did a MSEM session once every 2 weeks it would be much better than nothing at all.. i'd use it once per week for now just to get that pop back that has been disappearing.. you should feel better soon and get your jumps back up, then you can decide whether to extend it to once every 2 weeks etc, but you probably wont want to. :F
the only explosive block that should not have any max strength maintenance/progression is pure shock, because that is absolutely insane, and shock itself actually takes care of MxS/ExS.
Yes , i never knew you can combine maximum lifts with small fatigue & recovery time.
Also gotta adore how much less time they take at gym.
And to be honest , i missed the heavy iron ( ok , 231 is not that heavy , i know! :D )
Next week is final gym week , then 1 week rest and then 1 week skiing ( every day , 8am to 4pm ).
After that ( and some rest ) i gotta design my next block.
I think i will continue just like now , subsituting the speed squats with MSEM.
Lets just see how it goes...
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nice man, ya i was hoping you'd start using some singles/MSEM.. your explosive block looked like it was regressing, and to me that's from the lack of max strength work.. I mean, even if you did a MSEM session once every 2 weeks it would be much better than nothing at all.. i'd use it once per week for now just to get that pop back that has been disappearing.. you should feel better soon and get your jumps back up, then you can decide whether to extend it to once every 2 weeks etc, but you probably wont want to. :F
the only explosive block that should not have any max strength maintenance/progression is pure shock, because that is absolutely insane, and shock itself actually takes care of MxS/ExS.
Yes , i never knew you can combine maximum lifts with small fatigue & recovery time.
ya, thats partly why im going to start blogging stuff, because when you say it on a forum in a post it can go unnoticed or skipped over.. i have like 50+ topics written down so far haha.
Also gotta adore how much less time they take at gym.
And to be honest , i missed the heavy iron ( ok , 231 is not that heavy , i know! :D )
Next week is final gym week , then 1 week rest and then 1 week skiing ( every day , 8am to 4pm ).
After that ( and some rest ) i gotta design my next block.
I think i will continue just like now , subsituting the speed squats with MSEM.
Lets just see how it goes...
nice, sounds good! ya i dont like speed squats much.. i only like them as a progression for learning REA/jump squats, after that, i dont think they are needed.
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sorry guys... wat is MSEM?
googled it, and all i got was some educational stuff haha.
also vag, how heavy are you? are u able to dunk now?
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sorry guys... wat is MSEM?
googled it, and all i got was some educational stuff haha.
also vag, how heavy are you? are u able to dunk now?
check the blog section: http://www.adarq.org/forum/index.php?board=36.0
maximum strength effort method
edit: this is what i was telling you to do, MSEM, not that speed squat crap :F
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7 February 2010
Bball game.
Squating heavy after so long did cause some soreness afterall.
Still , it was just a light soreness , if i did 5x5 i would barely be able to walk. MSEM FTW!!!
I felt pretty explosive at the court after loooong time.
I only did a couple of jumps though , to avoid fatigue.
I got a 2-step 31'' rim jump ( ~10'5'' touch ) and a 1-step lead in 2-hands rim grab ( 2 knuckles above rim both hands ).
Good shit! :D
also vag, how heavy are you? are u able to dunk now?
~188lbs in the morning.
Of course i can dunk...
1 handed , 2 handed , pretty close to getting an off-the-backboard...
But the rim has to be set at 9'10'' LOLLLL :D
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7 February 2010
Bball game.
Squating heavy after so long did cause some soreness afterall.
Still , it was just a light soreness , if i did 5x5 i would barely be able to walk. MSEM FTW!!!
I felt pretty explosive at the court after loooong time.
I only did a couple of jumps though , to avoid fatigue.
I got a 2-step 31'' rim jump ( ~10'5'' touch ) and a 1-step lead in 2-hands rim grab ( 2 knuckles above rim both hands ).
Good shit! :D
sick man
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8 February 2010
BW at session : 190lbs
Dynamic warmup 5'
2x10 sec barefoot unilateral line hops , getting ~32.
2x10 sec barefoot bilateral line hops , getting ~45.
4x5 27'' depth jumps:
Average = 23 3/4'' , Best = 24 1/4''
Those felt great. Numbers were lower than what i felt when jumping though. Still , progress from last DJ session!
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9 February 2010
BENCH PRESS :
2x6@132lbs ( -2 reps per set ) , ( + 11lbs , +better form )
2x6@143lbs ( +better form )
WIDE GRIP LAT PULLDOWN:
2x6@154lbs
1x6@165lbs
1x6@176lbs ( +11lbs at this set )
BICEP CURLS : 3x10 , 35lbs dumbell in each hand ( +2 reps per set )
TRICEP PULLDOWNS ( ROPE ) : 3x12@88lbs ( +2 reps per set )
Workout felt awesome. Although all final sets were very close to failure , they felt great , form was perfect and i am still very fresh.
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9 February 2010
BENCH PRESS :
2x6@132lbs ( -2 reps per set ) , ( + 11lbs , +better form )
2x6@143lbs ( +better form )
WIDE GRIP LAT PULLDOWN:
2x6@154lbs
1x6@165lbs
1x6@176lbs ( +11lbs at this set )
BICEP CURLS : 3x10 , 35lbs dumbell in each hand ( +2 reps per set )
TRICEP PULLDOWNS ( ROPE ) : 3x12@88lbs ( +2 reps per set )
Workout felt awesome. Although all final sets were very close to failure , they felt great , form was perfect and i am still very fresh.
nice man..
btw, check out this journal on TVS, it's 2 pages long.. Dec 12 is when he uses the stim/MSEM approach, prior to that his jumping became sh*t due to moderate-high volume training for a prolonged period.
http://theverticalsummit.com/viewtopic.php?t=3910&start=20
few days ago he PR'd on SVJ/RVJ/broad jump.
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btw, check out this journal on TVS, it's 2 pages long.. Dec 12 is when he uses the stim/MSEM approach, prior to that his jumping became sh*t due to moderate-high volume training for a prolonged period.
http://theverticalsummit.com/viewtopic.php?t=3910&start=20
few days ago he PR'd on SVJ/RVJ/broad jump.
Yes , great link , perfect example ( 2nd perfect after your high freq shit! LOL ).
If we wanted to make a theoretical example about using MSEM/DJs to transit from stalled strength training to explosive training maintaining limit strength, it would be just like his!
I feel i have a lot of "shadowed" VJ gains from my fall/winter 5x5 block. Hopefully MSEM & DJs will bring it to surface.
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10 February 2010
Missed bball game coz of work. Thats good though , bball games are causing too much fatigue.
I'm expecting tomorrows DJs to be higher because of that missing fatigue.
Did Kelly's "The 7 day vertical jump cure" routine + my usual Lower body stretch routine.
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11 February 2010
Weight at session : 194 ( WTF??? )
Dynamic warmup 5'
2x4 18'' Depth Jumps : average 24'' , best 25''
2x5 27'' Depth Jumps : average 24'' , best 24 1/4''
1xSVJ after all DJs : 25,5''
Again all jumps indoor based on hangtime. Need to go out soon , i want to do rim jumps.
Now comes the good stuff
SQUATS ( MSEM , rest between reps ~45'' , rest between sets ~4' ):
3x1@209lbs : too easy.
3x1@231lbs : PERFECT form , i never felt 231 so light in my back , ever.
3x1@253lbs : 1st rep perfect , 2nd rep great form but almost failure , so 3d rep = 1/2 squat.
Ive lifted that weight again in the past , but never in such a good form , i consider this a PR!
BSS:
1x6@132
1x6@154
1x6@176 , PR !!!
Beast mode! :D
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11 February 2010
Weight at session : 194 ( WTF??? )
Dynamic warmup 5'
2x4 18'' Depth Jumps : average 24'' , best 25''
2x5 27'' Depth Jumps : average 24'' , best 24 1/4''
1xSVJ after all DJs : 25,5''
Again all jumps indoor based on hangtime. Need to go out soon , i want to do rim jumps.
Now comes the good stuff
SQUATS ( MSEM , rest between reps ~45'' , rest between sets ~4' ):
3x1@209lbs : too easy.
3x1@231lbs : PERFECT form , i never felt 231 so light in my back , ever.
3x1@253lbs : 1st rep perfect , 2nd rep great form but almost failure , so 3d rep = 1/2 squat.
Ive lifted that weight again in the past , but never in such a good form , i consider this a PR!
BSS:
1x6@132
1x6@154
1x6@176 , PR !!!
Beast mode! :D
sick!
dj's have gone back up last two sessions also.. prior to hitting the singles they had been going down hehe.
beast mode ftw.
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15 February 2010
Vertical jump testing.
Weight at session : 190,5
Still too cold and windy so couldn't do rim jumps, in my house again :-\
10' dynamic warmup
1x5 18'' depth jumps ( CNS boosting shit , or maybe unneeded fatigue? )
1x5 SVJs : average 25,5'' , max 26,5''
1x5 dropstep jumps : average 27'' , max 28''
2x5 1 step lead-in jumps : 28 1/3'' , max 29 1/4''
Flight-tastic!!!!
Cant do running jumps because there is not enough room for runup.
I can do 2-step RVJs but ceiling is at 30'' and i need my head! :D
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15 February 2010
Vertical jump testing.
Weight at session : 190,5
Still too cold and windy so couldn't do rim jumps, in my house again :-\
10' dynamic warmup
1x5 18'' depth jumps ( CNS boosting shit , or maybe unneeded fatigue? )
1x5 SVJs : average 25,5'' , max 26,5''
1x5 dropstep jumps : average 27'' , max 28''
2x5 1 step lead-in jumps : 28 1/3'' , max 29 1/4''
Flight-tastic!!!!
Cant do running jumps because there is not enough room for runup.
I can do 2-step RVJs but ceiling is at 30'' and i need my head! :D
mostly CNS stim.. your dj's were dropping from the lack of max strength work.. the lack of max strength work was leaving you void of that potentiation/stim effect from session to session.. it's no coincidence that you PR'd 3(?) days ago in BSS/squat, and now you had a session like this. :)
last session you had basically "PR" level strength during MSEM, so CNS is firing alot better:
- neural arousal is higher
- explosive strength is rising
- max strength is rising
- confidence and focus are probably alot better now too, after the dj's started rising again
- the fact that you're doing MSEM is allowing your body/cns to focus entirely on gains in explosive strength.. in mod/high volume intense lifting, those gains can be hidden from constant fatigue, or they can be temporarily 'maladapting' to a 'slower' RFD force/time curve, which happens in most people, since for lifting heavy shit over and over causes shifts of the force/time curve to the right (less RFD).. unfortunately, 'temporarily' for most people training for performance gains, means chronic.
wERD!
peace
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17 February 2010
Kelly's "The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
Tomorrow the weather is supposed to be good , if so ill go dunking...
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19 February 2010
Vertical jump testing
Weight at session : ~190,5lbs
Jumping on concrete, 10' rim.
Warmup : Dynamic warmup 5' + few medium effort jumps
2x5 Standing Vertical Jumps : Average = max = 26,5''
2x5 Running Vertical Jumps : Average 31'' , maximum ~31,5''
SVJ = ~2'' below PR , RVJ = 0,5'' below PR
Pretty happy with this session for the following reasons:
1) Havent done rim jumps from 6 January!
2) Court was wet and a bit muddy , the only clear spot was the final landing point so i couldnt push my runup steps.
3) RVJs felt good , and 31'' was easier than ever, 30'' was almost efortless.
4) SVJ - RVJ gap = 5''
Now off for 1 week skiing in the alps , hope my quads wont become a 537% slow-twich! :D
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19 February 2010
Vertical jump testing
Weight at session : ~190,5lbs
Jumping on concrete, 10' rim.
Warmup : Dynamic warmup 5' + few medium effort jumps
2x5 Standing Vertical Jumps : Average = max = 26,5''
2x5 Running Vertical Jumps : Average 31'' , maximum ~31,5''
SVJ = ~2'' below PR , RVJ = 0,5'' below PR
Pretty happy with this session for the following reasons:
1) Havent done rim jumps from 6 January!
2) Court was wet and a bit muddy , the only clear spot was the final landing point so i couldnt push my runup steps.
3) RVJs felt good , and 31'' was easier than ever, 30'' was almost efortless.
4) SVJ - RVJ gap = 5''
Now off for 1 week skiing in the alps , hope my quads wont become a 537% slow-twich! :D
nice man have a good time.
when you come back, keep implementing these things you've been doing and set some new PR's.
man i could never jump on a slippery court, that's rugged.
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nice man have a good time.
Thanks , hope all go great.
when you come back, keep implementing these things you've been doing and set some new PR's.
Sure thing , spring is coming , dunking time!
MSEM + PRs + hard dunks FTW :D
man i could never jump on a slippery court, that's rugged.
The final plant area was totaly dry and clear. But the runup was on wet so shoes were wet too :-\
So i was feeling afraid to push my legs 100% on runup but it was pure 100% efforts at takeoff.
Still it went great, I could even claim RVJ PRs :
Some jumps i considered 31'' were touching the rim 6'' below my highest finger point , but my hand was not vertical , it had some angle. But wasnt filming so cant claim it. No hurrys , it can wait a couple of weeks...
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The final plant area was totaly dry and clear. But the runup was on wet so shoes were wet too :-\
So i was feeling afraid to push my legs 100% on runup but it was pure 100% efforts at takeoff.
ah, ya i still wouldnt be able to do that though.. when im dunking i dry my shoes with my hands so much, it's like OCD.
Still it went great, I could even claim RVJ PRs :
Some jumps i considered 31'' were touching the rim 6'' below my highest finger point , but my hand was not vertical , it had some angle. But wasnt filming so cant claim it. No hurrys , it can wait a couple of weeks...
sick, sounds like it was a very good session.
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vids vids ;D
looks like vert is gonna kick age's ass!
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Back :D
Austria was awesome, both on and off the slopes.
Quads are tight as hell , shins hurt from the ski boots , but its all fine.
Weird stuff : i was eating like a pig and drinking like an alcoholic , i expected to come back heavier and with more fat.
Yet , i left at ~187lbs - 35,5'' waist and came back ~185lbs - 35''.
Maybe its water , or maybe skiing down slopes at [ 10500ft - 5 degrees F ] is the shit!
vids vids ;D
looks like vert is gonna kick age's ass!
Weather is becoming more and more hot and dry here , gonna have new dunk vids soon.
Vert has to be 36 to beat age , to be realistic i dont see that happening this summer ( or any summer , LOL ).
I am consistent at 31+ now , i think the best i can do is 33 ( in my best day/effort ), im hoping to get to 33-consistent/35-max this summer.
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Back :D
Austria was awesome, both on and off the slopes.
Quads are tight as hell , shins hurt from the ski boots , but its all fine.
Weird stuff : i was eating like a pig and drinking like an alcoholic , i expected to come back heavier and with more fat.
Yet , i left at ~187lbs - 35,5'' waist and came back ~185lbs - 35''.
Maybe its water , or maybe skiing down slopes at [ 10500ft - 5 degrees F ] is the shit!
vids vids ;D
looks like vert is gonna kick age's ass!
Weather is becoming more and more hot and dry here , gonna have new dunk vids soon.
Vert has to be 36 to beat age , to be realistic i dont see that happening this summer ( or any summer , LOL ).
I am consistent at 31+ now , i think the best i can do is 33 ( in my best day/effort ), im hoping to get to 33-consistent/35-max this summer.
welcome back..
just managing fatigue better will go along way for you..
check out "the ratio technique", don't know if you saw that, i think i posted it after you left. that, for example, would be used to maintain max strength better during your plyo block (like you just did), since the idea of ratio is maintaining a quality while emphasizing another:
plyo block:
plyo/explosive stuff:stim = 2:1 or 3:1, depending, or rotating, but never a '0' for stim.
stim, aka max strength maintenance or improvement, without undue fatigue :)
pc man
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1 March 2010
9'8'' dunk session.
Weight at session : ~187lbs
Weather was ok , rather dry and not too cold , 12 Celsium degrees.
Session was good , i was getting up easy.
Didnt expect that after all that endurance oriented ski week.
http://www.youtube.com/watch?v=aArCZJYF68A
(dont forget to watch it in 720p )
At the end of the clip there is a miss that i think i was 11 to 11,5 inches above 9'8''
That is a 32'' to 32,5'' RVJ , with the ball in hands!!!
Good shit... :D
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nice man.. you can beat your age..
improve that run up + keep progressing strength/reactivity and you will get it.
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nice man.. you can beat your age..
improve that run up + keep progressing strength/reactivity and you will get it.
New big focus : runups!
I was neglecting them because i get higher with 2 steps.
So although knowing its wrong , i prefered not to practice/improve full runups , but get the max jump i could each time ( with 2 steps ) and chase PRs.
So ill take a step back , forget that i can get 1-2'' higher and will do only full runup RVJs from now on.
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nice man.. you can beat your age..
improve that run up + keep progressing strength/reactivity and you will get it.
New big focus : runups!
I was neglecting them because i get higher with 2 steps.
So although knowing its wrong , i prefered not to practice/improve full runups , but get the max jump i could each time ( with 2 steps ) and chase PRs.
So ill take a step back , forget that i can get 1-2'' higher and will do only full runup RVJs from now on.
you can do a few things:
1. practice the 3-step runups AFTER your max jumps
2. rotate between 3-step and 2-step runups per-session
3. rotate between 3-step and 2-step runups, dedicating a session to each
i'd go with #1 & #2 right now.. go with #3 when you get better at the 3-step runups.
pc!
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nicely done my man!
wished i could do it too haha.
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2 March 2010
Kelly's "The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
Quads VERY sore , as if i did 5x5 squating.
Abs sore too.
Glutes , hams, calves perfect.
cowed thanks :D
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3 March 2010
Kelly's "The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
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4 March 2010
Wanted to go to the gym but got stuck in work... GRRRR
Then wanted to go do rim jumps but it rained... GRRRRRRRRRRRRRR!!!
BW@session: ~188
BW squats :
10xnormal squats ( both legs down )
6xsingle leg on parallel height box
4xsingle leg on below parallel box
2xsingle leg with hand assisting
Full single leg BW SQUATS ( no hands assistance , MSEM style, rest between reps ~1' , rest between sets 5' ) :
3sets x 4 reps , 1 rep = 1 for each leg
Like allways on single leg drills , left leg is much stronger.
full single leg BW squat on left leg = ~90%
full single leg BW squat on left leg = ~100% , 1 out of 2 is failure.
3x8 single leg BW king-deadlifts
3x20 single leg calf raises
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4 March 2010
Wanted to go to the gym but got stuck in work... GRRRR
Then wanted to go do rim jumps but it rained... GRRRRRRRRRRRRRR!!!
i feel your pain.
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4 March 2010
Wanted to go to the gym but got stuck in work... GRRRR
Then wanted to go do rim jumps but it rained... GRRRRRRRRRRRRRR!!!
i feel your pain.
Yes , especially the rain part was very painful.
It was a great day , warm and dry , sun etc... It rained only for 5 minutes , when i was getting redy to go to the park.
Not even a heavy rain , just a little spray to ruin my session.
Today its sunny again , but now im sore from yesterday's workout :-\
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6 March 2010
10' rim jumps.
BW@session : ~187
Weather was 9'celsium and rather strong wind, but its gonna get worse so took the chance.
Also calves were very sore from Friday. Weird soreness too , mostly at the upper part of calves.
Warmup = dynamic warmup + bunch of low-mid effort jumps
1x5 SVJs : 25,5 to 26,5
3x5 RVJs :
Big fail , thinking about runup ruined my session.
I was trying to do 2-3 max jumps ( 1 or 2 step runups ) and then 2-3 full runup jumps each set.
Weirdly , i couldnt get my normal max jumps... like someone deleted them from my mind.
My normal max aproach ( 1 or 2 steps ) felt like shit , i was geting 28'' to 29''.
My 3 steps approach felt like allways , a bit out of coordination and clumsy plant, geting 29'' to 30''.
I got 2 good full runup jumps that felt really fluid , i got easy 31+'' on those , and feeling i could do much better.
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6 March 2010
10' rim jumps.
BW@session : ~187
Weather was 9'celsium and rather strong wind, but its gonna get worse so took the chance.
Also calves were very sore from Friday. Weird soreness too , mostly at the upper part of calves.
Warmup = dynamic warmup + bunch of low-mid effort jumps
1x5 SVJs : 25,5 to 26,5
3x5 RVJs :
Big fail , thinking about runup ruined my session.
I was trying to do 2-3 max jumps ( 1 or 2 step runups ) and then 2-3 full runup jumps each set.
Weirdly , i couldnt get my normal max jumps... like someone deleted them from my mind.
My normal max aproach ( 1 or 2 steps ) felt like shit , i was geting 28'' to 29''.
My 3 steps approach felt like allways , a bit out of coordination and clumsy plant, geting 29'' to 30''.
I got 2 good full runup jumps that felt really fluid , i got easy 31+'' on those , and feeling i could do much better.
damn.. sux that it made everything go haywire, but don't give in, the 31" fluid jumps were good.
just try and keep that stuff out of your mind until after you're done with the 1-2 step runups... literally give 3 step runups a "who gives a shit" mentality..
it's kind of like, when I would coach people on their ten yard dash. some people run it in 8 steps, their leg turnover looks like a machine gun, but they aren't going anywhere. So we work on bringing them down to 6 steps in the ten. Some people instantly run better 10 yard dash times, others get slower times. For the people who run slower times, it takes a few weeks and then they are fine, but initially they feel like crap.
peace man
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damn.. sux that it made everything go haywire, but don't give in, the 31" fluid jumps were good.
just try and keep that stuff out of your mind until after you're done with the 1-2 step runups... literally give 3 step runups a "who gives a shit" mentality..
it's kind of like, when I would coach people on their ten yard dash. some people run it in 8 steps, their leg turnover looks like a machine gun, but they aren't going anywhere. So we work on bringing them down to 6 steps in the ten. Some people instantly run better 10 yard dash times, others get slower times. For the people who run slower times, it takes a few weeks and then they are fine, but initially they feel like crap.
peace man
Yes , it was just like that. And i knew it when it was happening too. I tried to empty my mind but couldnt.
Its ok , as i said i need to take a step back to improve runups. Those fluid jumps felt so good. The idea of having them constantly is sick!
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damn.. sux that it made everything go haywire, but don't give in, the 31" fluid jumps were good.
just try and keep that stuff out of your mind until after you're done with the 1-2 step runups... literally give 3 step runups a "who gives a shit" mentality..
it's kind of like, when I would coach people on their ten yard dash. some people run it in 8 steps, their leg turnover looks like a machine gun, but they aren't going anywhere. So we work on bringing them down to 6 steps in the ten. Some people instantly run better 10 yard dash times, others get slower times. For the people who run slower times, it takes a few weeks and then they are fine, but initially they feel like crap.
peace man
Yes , it was just like that. And i knew it when it was happening too. I tried to empty my mind but couldnt.
Its ok , as i said i need to take a step back to improve runups.
ah..
Those fluid jumps felt so good. The idea of having them constantly is sick!
ya, nice.. feels so good when you get a nice powerful runup from 3-4 steps..
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About runups.
I am puting here 2 vids that are the dunks collections of last spring&summer.
Its interesting because you can see the runup change in time:
- The 4:3 videos are from April to July , i was weight training until end of May i think. I was doing Kelly's ultimate split , 3xweek using 5x5 all the time and no plyos at all. My bodyweight is ~187.
- The 16:9 videos are end of July and beginning of August , about 1,5 to 2 months without lifting , with extended dunking sessions every week and leaned down to ~175lbs.
You can clearly see the shift from dropsteps & 1-2 step jumps to full and mor explosive runups.
Im very interested on your comments/observations about my jumping form...
http://www.youtube.com/watch?v=aaeZHEeBFWY
http://www.youtube.com/watch?v=hmrI_7zfxOE
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sup man, i looked at them a few times..
first vid, your legs look alot stronger, but your runups are shorter.
second vid, runups are longer, but legs look a bit weaker..
which vid are you jumping higher in? first?
combine that strength with a further runup, via practice or whatever, and these jumps should eclipse those.
what do you think ?
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sup man, i looked at them a few times..
first vid, your legs look alot stronger, but your runups are shorter.
second vid, runups are longer, but legs look a bit weaker..
which vid are you jumping higher in? first?
combine that strength with a further runup, via practice or whatever, and these jumps should eclipse those.
what do you think ?
They are mixed videos , there exist dunks from the same sessions in both of them.
The only way to recognise which was 'later' is the format , early summer is 4:3 , deep summer 16:9
But indeed as time progressed away from gym i was getting springier/leaner but weaker.
I think the best jumps where somewhere in the middle. ~1month without lifting.
This is where you can see a few jumps that are both powerfull and with longer runup.
At this time ( june 2009 ) i have touched that 9'10'' rim 9'' lower on my hand. I thought back then that it was 9'11,5'' so i thought i could jump 33,5''.
1 week after i was at 2 different gyms , and it was the only time ever i could get my wrist to the rim, consistently. That was actualy 33'' which is my PR, but thinking my PR was 33,5'' i didnt record those as PR in my mind.
Then i remeasured the 9'10'' rim and changed my PR to 32'' , forgeting i had those 33'' legit jumps in the middle.
Conclusion #1 : Im reajusting my RVJ PR to 33'' Hurrayyyyyy!
Conclusion #2 : My best jumps are when i combine strength with reactivity ( no shit!!! ).
Conclusion #3 : Fuck it all , spinach is like roids , gonna gain 55inches in 3 weeks! :D :D :D
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sup man, i looked at them a few times..
first vid, your legs look alot stronger, but your runups are shorter.
second vid, runups are longer, but legs look a bit weaker..
which vid are you jumping higher in? first?
combine that strength with a further runup, via practice or whatever, and these jumps should eclipse those.
what do you think ?
They are mixed videos , there exist dunks from the same sessions in both of them.
The only way to recognise which was 'later' is the format , early summer is 4:3 , deep summer 16:9
But indeed as time progressed away from gym i was getting springier/leaner but weaker.
I think the best jumps where somewhere in the middle. ~1month without lifting.
This is where you can see a few jumps that are both powerfull and with longer runup.
ah.. ya i was thoroughly confused at times, watching those..
At this time ( june 2009 ) i have touched that 9'10'' rim 9'' lower on my hand. I thought back then that it was 9'11,5'' so i thought i could jump 33,5''.
1 week after i was at 2 different gyms , and it was the only time ever i could get my wrist to the rim, consistently. That was actualy 33'' which is my PR, but thinking my PR was 33,5'' i didnt record those as PR in my mind.
Then i remeasured the 9'10'' rim and changed my PR to 32'' , forgeting i had those 33'' legit jumps in the middle.
Conclusion #1 : Im reajusting my RVJ PR to 33'' Hurrayyyyyy!
hah nice..
Conclusion #2 : My best jumps are when i combine strength with reactivity ( no shit!!! ).
yup, both qualities should be improved!@$@!
:)
Conclusion #3 : Fuck it all , spinach is like roids , gonna gain 55inches in 3 weeks! :D :D :D
hah.. interesting stuff though right?
i've had people dose up like crazy and PR on jumps/lifts, but no one could eat 2 lb a day for more than 2 weeks.. burn out city.
i'm going to try and eat one bag a day consistently, pretty much every day.. better than nothing.
pc
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7 March 2010
"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
8 March 2010
"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
That 7DVJC turns out to be really good. Well , i expected nothing less from Kelly...
Interesting part is that the more often i do it , the better it feels. Great abs/butts activation.
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9 March 2010
Weight@session : ~187lbs
Dynamic warmup 5'
Lateral line hops 3x10sec
1x5 18'' depth jumps for stimulation.
5 mins rest.
10' rim jumps:
1x5 SVJs : ~26''
2x5 RVJs : ~30,5'' , runups felt a little better, but not a lot.
Then i tried some dunks, again runup + height the same stalled feeling and result.
And then i tried to use my left hand to dunk , ive never done that before since im right-handed and it feels much more natural with my right hand.
And... BOOOOOOOOOOM!!!!
- Grip is 10 times stronger , i can easily palm the ball constantly when i have to really try with right!
- The rotation at takeoff feels much more natural and fluid.
- That boosted my confidence too and suddently my 3-step runups were better than ever.
Got probably my 2 best runup-jump-dunk's ever!!!
http://www.youtube.com/watch?v=XhAqlMFSRiw
Awesome shit! :D
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haha nice!
ya, LR + left hand goes better together.. especially since most people have some rotation going on.
i sucked at LR + left though..
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11 March 2010
"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
Work and life prevented my from going to the gym this week too. :/
Its been a month since last weight training , hope i can make it next week!
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11 March 2010
"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
Work and life prevented my from going to the gym this week too. :/
Its been a month since last weight training , hope i can make it next week!
ya i was wondering what was up!
pc
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Planing my next routine(s):
I think i want to go back to traditional strength training for a while.
Want to add some limit strength and mass, i felt much better when bulked than now.
Also reviewing my whole journal , i think the best jumps where at the peak of the strength training cycle , when i was ~200lbs and ~19%bodyfat.
Anyway , the big picture is:
2 Cycles of traditional strength training ( like 5weeks+1week unloading )
That would be like ~12 weeks , until mid June that is.
Then turn it to reactive + squating MSEM for strength maintenance till September.
Strength cycle will be like:
Day1:
Squat 5x5
Romanian deadlift 3x8
Calves 3x12
Lat pulldowns
Day2:
Squat 5RM ( or maybe MSEM?)
BSS 3x8
Calves 3x12
Bench
Plyos = a dunk session before the heavy squats ( day 1 ) and possibly some DJs or RVJs before day2.
Also some cardio ( including sprints ) on off days.
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13 March 2010
Vertical jump testing
Weight : ~187
Jumping on concrete , rim jumps at 9'10'' and 10' rims.
Ideal conditions , 15 degrees+sun.
Dynamic warmup 10'
Bunch of low/mid effort jumps.
1x5 SVJs : average 26+'' , max 27''
5x5 DLRVJs : average ~31+'' , max 32''
Verified that i get like 1'' higher with left hand , feels much more efortless and coordinated too.
30'' was peace of cake , 31'' was rather easy too.
Got my max 32'' in many jumps, wasnt just the 1-2 great jumps you get at some sessions.
32'' ( 10'7'' ) was right there, consistency! :D
That was final session chasing PRs, thats where i am currently , going back to training now.
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13 March 2010
Vertical jump testing
Weight : ~187
Jumping on concrete , rim jumps at 9'10'' and 10' rims.
Ideal conditions , 15 degrees+sun.
Dynamic warmup 10'
Bunch of low/mid effort jumps.
1x5 SVJs : average 26+'' , max 27''
5x5 DLRVJs : average ~31+'' , max 32''
Verified that i get like 1'' higher with left hand , feels much more efortless and coordinated too.
30'' was peace of cake , 31'' was rather easy too.
Got my max 32'' in many jumps, wasnt just the 1-2 great jumps you get at some sessions.
32'' ( 10'7'' ) was right there, consistency! :D
nice nice, keep it up.
That was final session chasing PRs, thats where i am currently , going back to training now.
what did you mean by "final session chasing PR's"?
pc
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That was final session chasing PRs, thats where i am currently , going back to training now.
what did you mean by "final session chasing PR's"?
pc
I meant that it felt like i cant do better currently.
All latest sessions had some kind of "excuse"
Too cold , humidity , wet court , soreness , fucked up runups , not feeling it bla bla bla.
So i kept chasing a good session, to see where my max RVJ/SVJs are.
This one was perfect, felt good , coordinated , feeling all jumps as maximal etc
So thats what i meant "final" session, entering a strength training cycle i expect my jumps to drop for a while...
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That was final session chasing PRs, thats where i am currently , going back to training now.
what did you mean by "final session chasing PR's"?
pc
I meant that it felt like i cant do better currently.
All latest sessions had some kind of "excuse"
Too cold , humidity , wet court , soreness , fucked up runups , not feeling it bla bla bla.
So i kept chasing a good session, to see where my max RVJ/SVJs are.
This one was perfect, felt good , coordinated , feeling all jumps as maximal etc
So thats what i meant "final" session, entering a strength training cycle i expect my jumps to drop for a while...
ah..
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Well you don't want to stop chasing PR's, you can stop testing a lot, but you still want to be aiming for PR's
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Well you don't want to stop chasing PR's, you can stop testing a lot, but you still want to be aiming for PR's
Yes , thats what i meant, i'll still be doing max jumps , i meant i finally got a session that felt like a true max one.
Wrong phrasing i guess. Correct phrasing would be that this was the final session of a "testing a lot" series...
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14 March 2010
Body measurements
Comparison with last measurements in January , when i was also ~1 month away from weight training:
Weight ( in the morning ) : ~183 , ( -3lbs )
Waist ( navel level , loose) : ~35'' , ( -0,2'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~24,8'' , ( -0,6'' )
Hips ( middle of butt , loose ) : ~39,7'' , ( -0,6'' )
Biceps ( flexed ) : ~15,2'' , ( -0,3'' )
Calves : 14,3'' , ( -0,45'' )
Bodyfat estimation : ~17,5% ( -0% )
My natural built is skinny without muscle.
So now , like always when im away from weights , im shrinking! :(
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14 March 2010
Body measurements
Comparison with last measurements in January , when i was also ~1 month away from weight training:
Weight ( in the morning ) : ~183 , ( -3lbs )
Waist ( navel level , loose) : ~35'' , ( -0,2'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~24,8'' , ( -0,6'' )
Hips ( middle of butt , loose ) : ~39,7'' , ( -0,6'' )
Biceps ( flexed ) : ~15,2'' , ( -0,3'' )
Calves : 14,3'' , ( -0,45'' )
Bodyfat estimation : ~17,5% ( -0% )
My natural built is skinny without muscle.
So now , like always when im away from weights , im shrinking! :(
ya man, I shrink very fast too when I stop lifting.
you didn't lose too much though, so that's good.
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14 March 2010
Body measurements
Comparison with last measurements in January , when i was also ~1 month away from weight training:
Weight ( in the morning ) : ~183 , ( -3lbs )
Waist ( navel level , loose) : ~35'' , ( -0,2'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~24,8'' , ( -0,6'' )
Hips ( middle of butt , loose ) : ~39,7'' , ( -0,6'' )
Biceps ( flexed ) : ~15,2'' , ( -0,3'' )
Calves : 14,3'' , ( -0,45'' )
Bodyfat estimation : ~17,5% ( -0% )
My natural built is skinny without muscle.
So now , like always when im away from weights , im shrinking! :(
You jump damn high for having 17.5%. My lack of jumping ability is well documented/explained on my log but if you're right about your bf estimate, I have a little more LBM and half as much fat as you (150#/33# vs 153#/17#) but my jumps are no better than yours and are actually probably an inch or so shorter.
No real point there, just sayin' good work. If you lean out a little while maintaining strength I bet you'd go through the roof.
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You jump damn high for having 17.5%. My lack of jumping ability is well documented/explained on my log but if you're right about your bf estimate, I have a little more LBM and half as much fat as you (150#/33# vs 153#/17#) but my jumps are no better than yours and are actually probably an inch or so shorter.
No real point there, just sayin' good work. If you lean out a little while maintaining strength I bet you'd go through the roof.
Haha , thanks! :D
That bf% is just an estimation though , from the site Kelly suggests : http://home.fuse.net/clymer/bmi/
I just keep updating it just as a reference because thats the online estimator that i used from the beginning.
I also have a bodyfat measuring scale that says im ~15%. Thats how i feel and look too.
As for jumping , i think its because i have much stronger and bigger legs than upper body.
My chest and shoulders are more or less weak , back and arms are fair , but quads and calves are very big and strong , naturally.
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15 March 2010
"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
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17 March 2010
Back to the gym , yesssssssssss! :D
SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
6x165
6x176
6x187
6x187
BSS:
8x88
8x110
STANDING CALVE RAISES:
12x198
12x242
12x264
Wanted to do some push/pull shit too but got too fatigued and left.
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18 March 2010
"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
DOMS:
Calves & hamstrings : just a little sore , need to flex them hard to feel it.
Butt : very sore , feeling a little pain in every contraction.
Quads : epic soreness , pain in even the slightest contraction , cant stand up from a chair without hands assistance , cant even walk normal...
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18 March 2010
"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
DOMS:
Calves & hamstrings : just a little sore , need to flex them hard to feel it.
Butt : very sore , feeling a little pain in every contraction.
Quads : epic soreness , pain in even the slightest contraction , cant stand up from a chair without hands assistance , cant even walk normal...
out of calf/quad/glute/hamstring/adductor, I think quad soreness is the worst. When I've had EXTREME quad soreness, man you can't even walk. Every time you plant your foot it's just a collapse.
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18 March 2010
"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
DOMS:
Calves & hamstrings : just a little sore , need to flex them hard to feel it.
Butt : very sore , feeling a little pain in every contraction.
Quads : epic soreness , pain in even the slightest contraction , cant stand up from a chair without hands assistance , cant even walk normal...
out of calf/quad/glute/hamstring/adductor, I think quad soreness is the worst. When I've had EXTREME quad soreness, man you can't even walk. Every time you plant your foot it's just a collapse.
Word!
I forgot the abductors , those are sore too , i could feel them tightening even during workout!
Anyway , thats what happens when you havent squated for long time, its all fine , hope to be ok by saturday...
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22 March 2010
After 4 days of soreness i finally felt ok today.
VJ testing / dunk session.
Weight@session : ~188
Weather is getting warmer and warmer , tonight it was 18' Celsium and dry, very nice.
1x4 SVJ : ~27''
1x4 RVJ : ~32''
4x5 9'8'' dunks :
Great shit , runup-plant-takeoff sequence felt even better. I felt really springy and explosive.
I got the best power dunks ive ever done there, i kept smiling wide watching the vids.
Not gonna make a mix of those yet , but ill upload some pics tomorrow.
On the bad side , it didnt last:
On the RVJ set and the first 2 dunk sets i was flying but then i had a sudden drop of ~3'' and shins started hurting at takeoff so although i didnt feel tired i stoped and left...
Well, i got 12 consecutive high quality jumps ( all above 31'' ) , not bad...
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good work man!
you will set some nice PR's after this cycle, i'm sure of it.
can't wait!@$@!
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Pic from yesterday's session.
This is probably the best dunk-jump ive ever done.
After careful examination, i think this jump is above 32'' , it call it a legit 32,5''.
(http://dl.dropbox.com/u/314805/DUNK%20PICS/2010_03_23-power_dunk_295cm.jpg)
Ball = 10''
Wrist = 8'' below max reach
Max reach = 7'11''
Rim = 9'8'' at the front bent part
Distortion is normalizable from the backboard lines.
32'' = 3'' below wrist , looks like 3'' to 4'' to me... open to hear corrections though! :D
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nice, how hard you throw it down? nasty? Looks like you had alot of room to throw it down nice.
definitely looks about 3" over. My perspective gets wrecked the closer the cam is to the hoop, especially with the runup so much closer to the cam. That's also why I moved my cam pretty far out from the hoop.
peace man
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nice, how hard you throw it down? nasty? Looks like you had alot of room to throw it down nice.
definitely looks about 3" over. My perspective gets wrecked the closer the cam is to the hoop, especially with the runup so much closer to the cam. That's also why I moved my cam pretty far out from the hoop.
peace man
Yes , distortion sucks! But if i move it faraway sound is not so loud.
I threw it down pretty hard , ill wait a few more sessions and then put a nice mix so youll see it later ;)
23 March 2010
SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
MSEM , ~1' between reps , ~4' between sets
4x1@209lbs
4x1@231lbs
Style was like the half squats , neutral feet etc but i was going down lower than 1/2 squat , all reps were ~parallel.
BSS:
6x110
6x154
6x176 ( equals PR )
STANDING CALVE RAISES:
12x264
12x308
12x330 ( equals PR )
Beast mode session , strength bounced up unexpectedly!!!
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Beast mode session , strength bounced up unexpectedly!!!
sick!!!
nice w/o.
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wow those standing calf raises are insane man, i'm guessing you did them on smith machine
if so, i'm only doing like 50 lbs x20 reps on smith machine, i know my calves are weak, but that's just insane
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wow those standing calf raises are insane man, i'm guessing you did them on smith machine
if so, i'm only doing like 50 lbs x20 reps on smith machine, i know my calves are weak, but that's just insane
I dont know what the fuck is wrong with my calves , i cant stop PRing.
They were strong always , but last year i would struggle at ~12x130lbs.
Funny thing is i feel i can add even more but there is no room for the weights !!!
The machine is just like that one ( its also used for some kind of disgusting squats! LOL )
(http://www.boxing-gear.com/acatalog/516gm.jpg)
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i got you very impressive nonetheless
make sure you balance those strong calves out with some work for the muscles around the shin
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i got you very impressive nonetheless
make sure you balance those strong calves out with some work for the muscles around the shin
Word , my shins are so sensitive , always were. Probably because cavles were always 10000xstronger.
And i always thought i should do some shin strengthening shit , dorsiflexion things etc...
Of course like a true asshole i have never done even 1 single set of shin excercise in my whole life! :D
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i got you very impressive nonetheless
make sure you balance those strong calves out with some work for the muscles around the shin
Word , my shins are so sensitive , always were. Probably because cavles were always 10000xstronger.
And i always thought i should do some shin strengthening shit , dorsiflexion things etc...
Of course like a true asshole i have never done even 1 single set of shin excercise in my whole life! :D
I'd say it more has to do with the strength of the feet/arch etc.. that has a huge impact on "shin pain". The anterior shin muscles get so much work in running/jumping etc, no need to even really work them isolation style. If your arch is collapsing/flat feed, that's going to be alot of stress on the tibia/fibula and the membrane that connects them. That's usually what freaks out.
some nice stuff here recently: http://evolutionaryathletics.com/blogs/forum/corrective-exercise/shinsplints-from-sprintingplyometrics-in-wrestling-shoes/
pc man
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i got you very impressive nonetheless
make sure you balance those strong calves out with some work for the muscles around the shin
Word , my shins are so sensitive , always were. Probably because cavles were always 10000xstronger.
And i always thought i should do some shin strengthening shit , dorsiflexion things etc...
Of course like a true asshole i have never done even 1 single set of shin excercise in my whole life! :D
I'd say it more has to do with the strength of the feet/arch etc.. that has a huge impact on "shin pain". The anterior shin muscles get so much work in running/jumping etc, no need to even really work them isolation style. If your arch is collapsing/flat feed, that's going to be alot of stress on the tibia/fibula and the membrane that connects them. That's usually what freaks out.
some nice stuff here recently: http://evolutionaryathletics.com/blogs/forum/corrective-exercise/shinsplints-from-sprintingplyometrics-in-wrestling-shoes/
pc man
Thanks , very interesting/helpful.
It seems like my body adapted though.
I used to get them all the time, now ( last 2 years ) i only get them if i do too much ( like 40-50 dunk attempts on concrete ) , and they are much "lighter" too , next day im fine. I also get them if i try max SLRVJs, but thats expected (bad technique/coordination from seldom doing them + bigger load = sure pain ).
Anyway , through time i remember having shin splints often while almost noone else had them , but i never had a knee problem while everybody had some , so i was always like "shut the fuck up , its just shins , it will pass! :D"
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ah, i was the exact opposite from a young age through college: knees problems but no shin problems..
then during my RVJ mission i caught shin splints quite a few times, never had them before that.
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26 March 2010
Got greedy and went jumping/dunking again!
Weight@session : ~192
Dynamic warmup 5'
Bunch of low/mid effort jumps
1x4 SVJs : average = max = 27''
3x4 RVJs : average = max = 31''
SVJs were great but RVJs not , didnt feel that springy/explosive thing of last sessions.
That made me decide not to try dunking, and i left the park.
Then , although not planned , i decided to go hit a few squat sets:
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
MSEM , ~1' between reps , ~4' between sets
4x1@209lbs
4x1@231lbs
4x1@253lbs
Did them "traditionaly" , wide stance , toes pointed a bit outwards and going as deep as possible.
209 was light as a feather , i was almost doing them explosively , reduced reps break to 30'' coz they were too easy!
231 was unexpectedly light too , going ass to grass without problem.
253 was better form than ever too , could only go to parallel though , i was afraid if i went lower id fail.
I think thats a PR effort , last best was same weight , MSEM , but 3x1.
Awesomeness , again! :D
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28 March 2010
"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
Hoping that Friday's MSEM + 3 days rest will bring some good jumping tomorrow...
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29 March 2010
Jump/dunk session.
Weight@session : ~187
Conditions : night , ~18' celsium , jumping on concrete , 9'8'' rim.
Dynamic warmup 5' , bunch of low/mid effort jumps.
1x4 SVJs : avg = max = 27+ , easily.
1x4 RVJs : avg = 31'' , max = 32'' , "springy" feeling came back.
And then... i did like 40 to 50 dunk attempts!!!
Performance wouldnt decrease , shins wouldnt hurt , and i kept missing hard dunks , so i got pissed and lost sense of time.
Eventualy performance decreased , otherwise id still be there!
Vids coming soon, still gathering material , have one more dunk session planed for Thirsday...
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29 March 2010
Jump/dunk session.
Weight@session : ~187
Conditions : night , ~18' celsium , jumping on concrete , 9'8'' rim.
Dynamic warmup 5' , bunch of low/mid effort jumps.
1x4 SVJs : avg = max = 27+ , easily.
1x4 RVJs : avg = 31'' , max = 32'' , "springy" feeling came back.
And then... i did like 40 to 50 dunk attempts!!!
Performance wouldnt decrease , shins wouldnt hurt , and i kept missing hard dunks , so i got pissed and lost sense of time.
Eventualy performance decreased , otherwise id still be there!
Vids coming soon, still gathering material , have one more dunk session planed for Thirsday...
damn nice, that's ALOT of jumps before dropping off.. good stuff.
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30 March 2010
BENCH PRESS : 4x6@132lbs
WIDE GRIP LAT PULL : 4x6@154lbs
TRICEP PULL DOWN ( ROPE ) : 3x12@66lbs
BICEP DB CURLS : 3x10@29lbs( each hand )
And my newest video ( from yesterday's session ):
http://www.youtube.com/watch?v=_F-kBkdiZiw
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An all-missed attempts dunk session. Classic.
I had countless of those. Damn, those are frustrating for sure. The important thing is to bounce back though, in every sense.
I know you will, and soon.
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31 March 2010
SQUATS ( not MSEM , normal sets , 4x6 ):
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
2x6@187lbs
2x6@209lbs
BSS:
8x110
8x154
8x176 ( PR , previous was 6x176 )
STANDING CALVE RAISES:
12x264
12x330 ( equals previous PR )
10x352 ( shits on previous PR , GRAWWWWWRRRRRRRRRRGGGHHHH !!! )
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strooooong BSS man!
awesome.
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strooooong BSS man!
awesome.
ya that bss is good stuff.. almost over BW for reps now.
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strooooong BSS man!
awesome.
Yes, thanks!
Seems i am at my best strength levels ever. And i just started a strength cycle.
I am stronger ( at least i get better lifts ) from ending last strength cycle in December , i was ~200lbs then and i am ~187 now.
It looks like its gonna work good this time...
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this sounds really good man.
can't wait for a new dunk session vid
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1 April 2010
"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
DOMS : i feel soreness at hamstrings , glutes and calves , not at all at quads. That's gotta be good! :D
this sounds really good man.
can't wait for a new dunk session vid
http://www.youtube.com/watch?v=DfLi95ysgn4
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5 April 2010
Jumping/dunking session, after 4 days of doing nothing but eat , drink and sleep.
Jumping on concrete, afternoon , 18' Celsium + sun.
Bodyweight@session ~191lbs.
Was wearing my hyperdunks as an experiment, have been jumping only in my frees for months.
I sure feel better/light on my feet in frees , but the RVJ plants were much more stable/stiff with hyperdunks.
As allways , dynamic warmup 5' , 2x10sec line hops , bunch of low/mid effort jumps.
1x4 SVJs : avg = max = 26,5''
2x4 RVJs : avg = max = 31,5''
~10 dunk attempts at 9'8''
-SVJs were not as powerfull as last time , dont know if it was the shoes or... ???
-RVJs were ok , I was trying to focus on accelerating during runup.
I think that i cant get max rim jumps on that low rim , can only achieve them while trying to dunk.
Wanted to do rim jumps on 10' but all rims were taken! :-\
-Dunks were ok , i got a couple of powerdunks , both leftys , i think one was ~32+ again , i put all my wrist in the rim , ball went straight down without touching rim.
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-Dunks were ok , i got a couple of powerdunks , both leftys , i think one was ~32+ again , i put all my wrist in the rim , ball went straight down without touching rim.
nice!
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6 April 2010
Weight@session : 190
BENCH PRESS :
1x8@121 ( +2 reps , -11lbs )
1x6@132 ( same )
1x4@143 ( -2 reps , +11lbs )
1x8@121 ( +2 reps , -11 lbs )
WIDE GRIP LAT PULL :
1x8@132 ( +2 reps , -22 lbs )
1x8@154 ( +2 reps )
1x6@176 ( +22 lbs )
1x8@143 ( +2 reps , -11 lbs )
BICEP DB CURLS : 3x10@35lbs( each hand ) , ( +6lbs per hand in all sets )
TRICEP PULL DOWN ( ROPE ) :
1x12@55 ( -11lbs )
1x12@66 ( same )
1x12@77 ( +11lbs )
Green/Red = comparison with equal set of previous workout , green = positive , red = negative
Gonna keep Kelly's "money-set" style in upper workout , building up for a maximal 3d of 4 sets in combound moves.
Also reduced breaks from ~3/3,5 to ~2/2,5 minutes between sets.
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9 April 2010
JUMPING SESSION :
Jumping on concrete, 10' rim jumps, late afternoon , 15' Celsium.
Bodyweight@session ~192,5lbs.
As allways , dynamic warmup 5' , 2x10sec line hops , bunch of low/mid effort jumps.
2x4 SVJs : avg = max = 26''
2x4 RVJs : avg = max = 31''
Meh...
SVJs felt weak , were weak too.
RVJs felt good but werent that high.
I felt really fluid , runups improved : instead of 3 steady speed steps i had 1 slow and 2 with good acceleration.
But instead of jumping higher with that form improvement, i jumped lower... duh!!! :-\
WEIGHTS :
SQUATS ( not MSEM , normal sets , 4x6 ):
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
1x6@187lbs
1x6@209lbs ( +11lbs )
1x6@220lbs ( +11lbs )
1x6@209lbs
BSS:
8x132 ( +11lbs )
8x154
8x176 ( equals PR )
STANDING CALVE RAISES:
12x264
12x330
10x374 ( +22lbs , shits on previous PR , WTF , 374 ?!?!?!? )
Green/Red = comparison with equal set of previous workout , green = positive , red = negative
-
9 April 2010
JUMPING SESSION :
Jumping on concrete, 10' rim jumps, late afternoon , 15' Celsium.
Bodyweight@session ~192,5lbs.
As allways , dynamic warmup 5' , 2x10sec line hops , bunch of low/mid effort jumps.
2x4 SVJs : avg = max = 26''
2x4 RVJs : avg = max = 31''
Meh...
SVJs felt weak , were weak too.
RVJs felt good but werent that high.
I felt really fluid , runups improved : instead of 3 steady speed steps i had 1 slow and 2 with good acceleration.
But instead of jumping higher with that form improvement, i jumped lower... duh!!! :-\
WEIGHTS :
SQUATS ( not MSEM , normal sets , 4x6 ):
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
1x6@187lbs
1x6@209lbs ( +11lbs )
1x6@220lbs ( +11lbs )
1x6@209lbs
BSS:
8x132 ( +11lbs )
8x154
8x176 ( equals PR )
STANDING CALVE RAISES:
12x264
12x330
10x374 ( +22lbs , shits on previous PR , WTF , 374 ?!?!?!? )
Green/Red = comparison with equal set of previous workout , green = positive , red = negative
Congrats for your new PR!
Bionic calves!
-
Jumps look like decreasing lately.
Looking back at my log , i figured out i am rather doing too much.
I wend jumping/dunking at : 22/3, 26/3 , 29/3 , 5/4 , 9/4
That's 5 times in 18 days, being in a strentrh cycle too.
I think its fine though , i am ot chasing PRs , i look more to improve RVJ form.
I guess its all gonna bond together and work in the end.
Congrats for your new PR!
Bionic calves!
LOL , thanks man... And they are not even too big , something's gotta be wrong with them :D
-
12 April 2010
Weight@session:192,5
Felt too bored and numb to go to the gym , but pushed myself and went.
As usual in such cases , workout was pretty good! :D
SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
1x209
Work sets:
MSEM , ~1' between reps , ~4' between sets
3x1@231lbs
3x1@253lbs
BENCH PRESS :
1x8@121
1x6@143 ( +11lbs )
1x4@154 ( +11lbs )
1x6@132 ( -2 reps , +11 lbs )
WIDE GRIP LAT PULL :
1x8@132
1x8@154
1x6@176
1x8@154 ( +11 lbs )
Green/Red = comparison with equal set of previous workout , green = positive , red = negative
-
13 April 2010
"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
14 April 2010
Basketball training.
Back to the court after ~2,5 months , went much better than i thought.
Those consecutive dunk sessions must have improved my anaerobic endurance.
I did a few jumps , in a fatigued state , also quads were feeling tight.
I was happy to get ~26,5'' SVJ , ~31''RVJ. I also got 2 rim grabs in-game , jumping for rebound.
"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
-
15 April 2010
Weight@session: ~193,5lbs
SQUATS ( not MSEM , normal sets , 4x6 ):
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
1x6@209lbs ( +11lbs )
1x6@209lbs
1x6@231lbs ( +11lbs ) , duh , i mistyped 220 on the original post
1x6@209lbs
Perfect form , 209 sets were ATG
231 all reps were at least parallel , no back rounding , no goodmorning, just felt that if i went ATG i'd fail.
I consider this a PR performance , i've hit 253x5 in the past but it was not in a 4x6 set , it was a 5rep max and form/depth were not so good.
BSS:
8x132
8x176 ( +11lbs, equals previous PR )
8x187 ( +11lbs , PR )
STANDING CALVE RAISES:
12x308 ( +44lbs )
12x330
12x374 ( +2 reps , PR )
Green/Red = comparison with equal set of previous workout , green = positive , red = negative
DAT WAS DAH BEST WEIGHTZ WORKOUT EVAHHHHHH :D :D :D
-
nice work man!
-
nothing wrong with jumping 2-3x per week as long as u end your jump session at 1st or 2nd sign of performance dropoff
-
Jumps look like decreasing lately.
Looking back at my log , i figured out i am rather doing too much.
I wend jumping/dunking at : 22/3, 26/3 , 29/3 , 5/4 , 9/4
That's 5 times in 18 days, being in a strentrh cycle too.
I think its fine though , i am ot chasing PRs , i look more to improve RVJ form.
I guess its all gonna bond together and work in the end.
nothing wrong with jumping 2-3x per week as long as u end your jump session at 1st or 2nd sign of performance dropoff
If it was at the gym id agree , but those sessions were all on concrete.
Joints get too tight/achy after, dont forget my age.
Since im getting back to the basketball team , ill try to go with 1 jumping session (concrete) + 1 bball training (wood) per week.
-
19 April 2010
Weight@session: ~194
SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
1x209
Work sets:
MSEM , ~1' between reps , ~4' between sets
3x1@231lbs
3x1@264lbs ( PR !!!!! )
231 was flawless , ATG.
264 : First time ever i lifted that weight. Form was not perfect for sure. Depth was about parallel but i was going up reeeeealy slow , last rep i did a goodmorning too.
Each of the 3 reps felt like 1RM, pretty close to failure.
WIDE GRIP LAT PULL :
1x8@132 ( +11lbs )
1x6@165 ( +11lbs )
1x5@187 ( -1 rep , +11lbs )
1x8@154
BENCH PRESS :
1x8@132 ( +11lbs )
1x5@143
1x3@158.5 ( -1rep , +4,5lbs )
1x8@132 ( -2 reps , +11 lbs )
-
damn you hit 3 singles with your PR? sick..
-
damn you hit 3 singles with your PR? sick..
Yeah , felt awesome! I was hyped already , last time i hit 3x1x253 , i knew it was coming.
I was in PR mode , full of food, caffeine , i even hit a redbull 30 mins before for the taurine.
Worked! :D
-
damn you hit 3 singles with your PR? sick..
Yeah , felt awesome! I was hyped already , last time i hit 3x1x253 , i knew it was coming.
I was in PR mode , full of food, caffeine , i even hit a redbull 30 mins before for the taurine.
Worked! :D
fuckkkkkk!!!! nicE!!!!!
-
21 April 2010
"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
-
24 April 2010
Wight@session : ~192.5
Dynamic warmup 10'
bunch of low-mid effort jumps
9'10'' rim jumps
1x4 SVJs : ~28'' , felt great too
1x5 RVJs : ~ 31,5''
~15 dunk attempts , 0/15
Was getting 31+ in most of those jumps.
I need a new ball though , this one is too worn out , couldnt palm it.
That fucked my confidence too , 31,5 is ~8,5 above 9'10'' , i can dunk that when i palm the ball. Without palming it i need ~10'' , so... :-\
Had 2 hard off-the-backboard misses, pretty sweet...
So after 6 weeks of strength training/bulking , SVJ went up , RVJ down.
I felt SVJs and RVJs much more powerfull and consistent , and also tended to have a more neutral squat plant.
All normal i guess...
SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
1x209
Work sets:
MSEM , ~1' between reps , ~4' between sets
3x1@231lbs
3x1@253lbs
BSS :
MSEM again , ~1' between reps , ~4' between sets
3x1@154lbs
Switching from 3x8 to 3x1MSEM is HUGE difference , 154 was light as feather.
3x1@220lbs ( PR , 220 BSS , jizz in my pants!!! )
STANDING CALVE RAISES:
3x12@286
-
bam, PR bam.
-
bam, PR bam.
Oh yessssss...
Didnt plan to PR , as we talked. But 154 was sooo light that i was tempted.
Still cant believe i lifted 220 on one leg! Crazy shit , remember early this year ? i started BSS with 18lbs dumbells and you were "wtf , was that typo"? LOL
CNS fatigued bad though , 20+ max jumps + MSEM squats @95% + MSEM BSS PR realy pushed it...
Gonna sleep like 10 hrs tonight! :D
-
bam, PR bam.
Oh yessssss...
Didnt plan to PR , as we talked. But 154 was sooo light that i was tempted.
Still cant believe i lifted 220 on one leg! Crazy shit , remember early this year ? i started BSS with 18lbs dumbells and you were "wtf , was that typo"? LOL
lol!!!! i remember that.
CNS fatigued bad though , 20+ max jumps + MSEM squats @95% + MSEM BSS PR realy pushed it...
Gonna sleep like 10 hrs tonight! :D
ya, i told you not to go MAX, but whatever.. you will be fine by tuesday!
contrast showers, good amount of sleep, adequate calorie intake = fine by tuesday.. the volume wasn't there to cause 3+ days of fatigue.
pc!
-
Pic from 24 April dunk session.
Its an off the backboard attempt with 2 steps lead in RVJ.
YES , its a miss! :D
Rim = 9'10''
Wrist = 8'' above ( 10'6'' / 31'' RVJ )
Watch = 10'' above ( 10'8'' / 33'' RVJ )
Looks like ~31,5'' to me
(http://dl.dropbox.com/u/314805/DUNK%20PICS/2010_04_24_off_backboard_miss1.jpg)
25 April 2010
My usual lower body stretch routine.
26 April 2010
10' dynamic warmup.
"The 7 day vertical jump cure" routine , reduced reps and difficulty.
My usual lower body stretch routine.
-
Pic from 24 April dunk session.
Its an off the backboard attempt with 2 steps lead in RVJ.
YES , its a miss! :D
Rim = 9'10''
Wrist = 8'' above ( 10'6'' / 31'' RVJ )
Watch = 10'' above ( 10'8'' / 33'' RVJ )
Looks like ~31,5'' to me
(http://dl.dropbox.com/u/314805/DUNK%20PICS/2010_04_24_off_backboard_miss1.jpg)
25 April 2010
My usual lower body stretch routine.
26 April 2010
10' dynamic warmup.
"The 7 day vertical jump cure" routine , reduced reps and difficulty.
My usual lower body stretch routine.
nice pic
-
Yeah, that's sick man, who cares if you missed? Gettin' up is good. Plus, looks like it's going in in the pic, could have fooled all of us ;).
-
Yeah, that's sick man, who cares if you missed? Gettin' up is good. Plus, looks like it's going in in the pic, could have fooled all of us ;).
Thanks man.
That was the peak of the jump , thats why i posted this. Next frame , although i am starting to descend there, is even more fooling : i have my wrist turned down the rim, it looks like impossible to miss it. But it backrimed, LOL And it happened 2 times , 2 absolutely identical jumps and misses! Crazy...
-
27 April 2010
BBall game.
The court we were playing today has the best wooden court, perfect grip and bounce.
We get to play there only once a year though, so i was planning to peak/PR/dunk.
Didnt dunk , didnt even try , did peak and equal PR though.
Got wrist at rim 4 times. Thats 8'' above , 10'8'' , 33'' RVJ, BAM , equals PR , FINALY!!!
Havent jumped 33'' from last June!!! Very happy with it... :D :D :D :D :D
-
27 April 2010
BBall game.
The court we were playing today has the best wooden court, perfect grip and bounce.
We get to play there only once a year though, so i was planning to peak/PR/dunk.
Didnt dunk , didnt even try , did peak and equal PR though.
Got wrist at rim 4 times. Thats 8'' above , 10'8'' , 33'' RVJ, BAM , equals PR , FINALY!!!
Havent jumped 33'' from last June!!! Very happy with it... :D :D :D :D :D
BAM
BAM
MOTHER FUCKIN BAM
-
27 April 2010
BBall game.
The court we were playing today has the best wooden court, perfect grip and bounce.
We get to play there only once a year though, so i was planning to peak/PR/dunk.
Didnt dunk , didnt even try , did peak and equal PR though.
Got wrist at rim 4 times. Thats 8'' above , 10'8'' , 33'' RVJ, BAM , equals PR , FINALY!!!
Havent jumped 33'' from last June!!! Very happy with it... :D :D :D :D :D
BAM
BAM
MOTHER FUCKIN BAM
On a sidenote , i did a few SVJs too yesterday and they were about ~27''
Thats the biggest SVJ-RVJ gap i ever had ( 6'' ) , but i guess its the difference between a great wooden court and a dusty concrete one...
-
Congrats with your vert PR man!
-
10'8= dunking soon?
-
10'8= dunking soon?
Well , because i started from ~24'' max runing vert 3 years ago , i had the chance to study well dunking as i progressed on trying to dunk lower rims. So from my observations on 9'8'' and 9'10'':
8'' above rim : about 1/10 1-handers, palming the ball. 2-handers = NO
9'' above rim : about 5/10 1-handers palming the ball. 5/10 2-handers , soft
10'' above rim : 10/10 1-handers , 10/10 2-handers , 5/10 off the backboard.
Above that you can start throwing down hard.
So 10'8'' + dunk = hmmmmm , i dont think so!
If i could repeat that 10'8'' on concrete (wich i seriousely doubt ) , then id sure dedicate a dunk session to get that damn 10' dunk. But i think im not there yet...
-
29 April 2010
Weight@session : ~193.5
4x10sec bilateral line hops.
4x5 pogo jumps ( finaly started them , ankle stifness here i come )
WEIGHTS : unloading workout
SQUATS:
3x5@187lbs
BSS :
3x5@132lbs
STANDING CALVE RAISES:
3x12@242lbs
BENCH PRESS:
3x5@121lbs
WIDE GRIP LAT PULLDOWN:
3x5@143lbs
Cant believe how fresh i felt at the end and how perfect form was , just backing off a bit on weight/volume.
-
congrats on the pr man
-
congrats on the pr man
It was a PR tie actualy. Thats what i mean when i say "equals PR" , i just realise that its not so clear! LOL
But it did feel like a PR coz i havent jumped 33'' from last June, i kept plateauing at 32'' , 1 damn year!
Thanks anyway... ;)
-
keep it going man
-
keep it going man
Thanks man , you too!!!
1 May 2010
Body measurements
After 6 weeks of bulking + 1 week of unloading/undereating.
Comparison with last measurements right before starting to bulk , March 14.
Weight ( in the morning ) : ~188 , ( +5lbs )
Waist ( navel level , loose) : ~35,25'' , ( +0,25'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~25,8'' , ( +1'' )
Hips ( middle of butt , loose ) : ~41,3'' , ( +1,6'' )
Biceps ( flexed ) : ~15,5'' , ( +0,3'' )
Calves : 14,8'' , ( +0,5'' )
Bodyfat estimation (online calculator) : ~17,3% ( -0,2% )
Bodyfat estimation (BF measuring scale) : ~16%
Green/Red = comparison with previous measurements , green = positive , red = negative
Wow , every size measurement went UP and bodyfat actually decreased.
Only 1/4'' increase in waist while adding 5 "clean" lbs ( last week , before deloading , i was ~191.5 in the morning. So this 188 is "clean" , no water ).
Very impressed , bulking cycle went great... :D
-
2 May 2010
Vertical jump testing / dunk session.
Jumping on concrete , 9'10'' rim , 25' celsium , sunny.
Weight@session : 193.5
Warmup as usual : dynamic warmup 5-10' , bunch of low/mid effort jumps.
2x4 SVJs : avg = 26'' , 3-4 jumps at 27''
2x4 RVJs : avg = 31'' , 2 jumps at 31,5''
3*5 dunk attempts : 0/15. Cant palm the damn ball anymore and im not getting high enough for 2-handers.
Meh... :-\
-
10'8= dunking soon?
Well , because i started from ~24'' max runing vert 3 years ago , i had the chance to study well dunking as i progressed on trying to dunk lower rims. So from my observations on 9'8'' and 9'10'':
8'' above rim : about 1/10 1-handers, palming the ball. 2-handers = NO
9'' above rim : about 5/10 1-handers palming the ball. 5/10 2-handers , soft
10'' above rim : 10/10 1-handers , 10/10 2-handers , 5/10 off the backboard.
Above that you can start throwing down hard.
So 10'8'' + dunk = hmmmmm , i dont think so!
If i could repeat that 10'8'' on concrete (wich i seriousely doubt ) , then id sure dedicate a dunk session to get that damn 10' dunk. But i think im not there yet...
ok, i get 10ft 7, so i want 3 more inches!!
-
Beginning of next cycle this week.
My original plan was to repeat previous cycle , which was strength/size based.
But now im having 2nd thoughts , only thing i want to change is the squating, so the cycle is not strength/size based but more a transition to power. Still want to get my limit strength up though.
So here are the changes : ( red = what im changing from previous cycle )
Day 1:
Squat MSEM 2x3 ---> build up to 3RM or MSEM 3x1
Bench 4x6
Rows 4x6
Biceps/Triceps 3x12
Day 2:
Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1
BSS 3x8
Calves 3x12
Im gonna be doing some conditioning too now to get leaner.
My fav is 2x8-10 ~100yrd sprints at ~60% , ~1min rest between sprints , ~5 mins rest between sets.
Not adding depth jumps yet , thats on next cycle. Gonna add pogo jumps though.
1 jump/dunk session every week too.
How does it look?
-
Beginning of next cycle this week.
My original plan was to repeat previous cycle , which was strength/size based.
But now im having 2nd thoughts , only thing i want to change is the squating, so the cycle is not strength/size based but more a transition to power. Still want to get my limit strength up though.
So here are the changes : ( red = what im changing from previous cycle )
Day 1:
Squat MSEM 2x3 ---> build up to 3RM or MSEM 3x1
Bench 4x6
Rows 4x6
Biceps/Triceps 3x12
Day 2:
Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1
BSS 3x8
Calves 3x12
Im gonna be doing some conditioning too now to get leaner.
My fav is 2x8-10 ~100yrd sprints at ~60% , ~1min rest between sprints , ~5 mins rest between sets.
Not adding depth jumps yet , thats on next cycle. Gonna add pogo jumps though.
1 jump/dunk session every week too.
How does it look?
im confused on the 2nd day, 4x6 = 4 sets of 6 singles? if anything i'd do 4x3-4 not 4x6.
looks fine, just get in a volume squat day every 4th-5th session or so.
why did you change your plan?
-
Beginning of next cycle this week.
My original plan was to repeat previous cycle , which was strength/size based.
But now im having 2nd thoughts , only thing i want to change is the squating, so the cycle is not strength/size based but more a transition to power. Still want to get my limit strength up though.
So here are the changes : ( red = what im changing from previous cycle )
Day 1:
Squat MSEM 2x3 ---> build up to 3RM or MSEM 3x1
Bench 4x6
Rows 4x6
Biceps/Triceps 3x12
Day 2:
Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1
BSS 3x8
Calves 3x12
Im gonna be doing some conditioning too now to get leaner.
My fav is 2x8-10 ~100yrd sprints at ~60% , ~1min rest between sprints , ~5 mins rest between sets.
Not adding depth jumps yet , thats on next cycle. Gonna add pogo jumps though.
1 jump/dunk session every week too.
How does it look?
im confused on the 2nd day, 4x6 = 4 sets of 6 singles? if anything i'd do 4x3-4 not 4x6.
looks fine, just get in a volume squat day every 4th-5th session or so.
why did you change your plan?
The programm i wrote is the prgramm i did last 5 weeks and planned to repeat.
The red is the correction im doing.
So the line Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1 means i am substituting 4x6 with MSEM 4x3 or 3x4
Reasons i changed my mind are:
1) Day 1 MSEM 2x3 was too draining , leaving me weak for the upper body stuff.
2) Aint that cycle better for transitioning from strength to power? Previous was more hypertrophy , this is like balanced , next will be reactive ( DJs , jump squats , REA squats , heavy MSEM to keep strength ).
-
Beginning of next cycle this week.
My original plan was to repeat previous cycle , which was strength/size based.
But now im having 2nd thoughts , only thing i want to change is the squating, so the cycle is not strength/size based but more a transition to power. Still want to get my limit strength up though.
So here are the changes : ( red = what im changing from previous cycle )
Day 1:
Squat MSEM 2x3 ---> build up to 3RM or MSEM 3x1
Bench 4x6
Rows 4x6
Biceps/Triceps 3x12
Day 2:
Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1
BSS 3x8
Calves 3x12
Im gonna be doing some conditioning too now to get leaner.
My fav is 2x8-10 ~100yrd sprints at ~60% , ~1min rest between sprints , ~5 mins rest between sets.
Not adding depth jumps yet , thats on next cycle. Gonna add pogo jumps though.
1 jump/dunk session every week too.
How does it look?
im confused on the 2nd day, 4x6 = 4 sets of 6 singles? if anything i'd do 4x3-4 not 4x6.
looks fine, just get in a volume squat day every 4th-5th session or so.
why did you change your plan?
The programm i wrote is the prgramm i did last 5 weeks and planned to repeat.
The red is the correction im doing.
So the line Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1 means i am substituting 4x6 with MSEM 4x3 or 3x4
Reasons i changed my mind are:
1) Day 1 MSEM 2x3 was too draining , leaving me weak for the upper body stuff.
2) Aint that cycle better for transitioning from strength to power? Previous was more hypertrophy , this is like balanced , next will be reactive ( DJs , jump squats , REA squats , heavy MSEM to keep strength ).
ya that's my bad.. i wasn't focusing, i misread it. Yup, definitely strength -> power (strength maintenance)
that should be good man, the BSS will give u that needed volume for the glutes.
peace
-
My plan-change thoughts were also inspired by "the ratio technique" blog entry.
I studied it again though , so i see i must not eliminate high volume yet , the transition must be different.
Im not sure i have it right in my mind though.
Thats how i have them in my mind :
hypertrophy = high volume-heavy load , 4x6 that i was doing falls here too , could be even higher like sets of 8.
power = lighter weight , explosive lifting , such as jump squats , REA squats , cleans etc
stim = MSEM.
So if that categorising is correct , my last block was like (6:0:0) hypertrophy-power-stim
And i took it straight to stim now , close to (0:0:6)
Uhmmmm... Looks like that plan that i was thinking of doing would be a disaster. No strength , no power , just stim. A little nice peak in the beginning and then bye-bye , i would set myself on a yo-yo route again :-\
Seems like I must do something like 3:2:1 ( 3 weeks 4x6 , 2 weeks REA squats , 1 week of MSEM )
Better? :D
DUH!!! I just pressed "Post" and i got notified you replied while i was typing this!
And you said the 3x8 BSS covers volume? So that block would be indeed a good transition?
Duh , now my mind is blown , TILT! :D
-
My plan-change thoughts were also inspired by "the ratio technique" blog entry.
I studied it again though , so i see i must not eliminate high volume yet , the transition must be different.
Im not sure i have it right in my mind though.
Thats how i have them in my mind :
hypertrophy = high volume-heavy load , 4x6 that i was doing falls here too , could be even higher like sets of 8.
power = lighter weight , explosive lifting , such as jump squats , REA squats , cleans etc
stim = MSEM.
So if that categorising is correct , my last block was like (6:0:0) hypertrophy-power-stim
And i took it straight to stim now , close to (0:0:6)
Uhmmmm... Looks like that plan that i was thinking of doing would be a disaster. No strength , no power , just stim. A little nice peak in the beginning and then bye-bye , i would set myself on a yo-yo route again :-\
Seems like I must do something like 3:2:1 ( 3 weeks 4x6 , 2 weeks REA squats , 1 week of MSEM )
Better? :D
ya thats why i was confused, i mentioned volume day i remember.. or was that in another person's journal..
well, i do it by workout in that article, so your ratio would be more like:
strength:explosive:msem
strength block: 3:1:0 <- 3 weeks
explosive block: 1:2:0 <- 2 weeks
msem block: 0:0:2 <- 1 week
the block you listed is real small, but you get the idea.. strength block isn't just 3 weeks of strength, you'd do 3 strength workouts, then an explosive, then go back to repeating.. you would probably get through 1.5-2 rotations of that.
explosive block would still have strength maintenance, every 3rd workout.. so u'd do 2 explosive workouts (REA) then a strength one, then repeat..
msem block would just be purely singles/msem..
it's tough fitting the interval so small, well it isn't but it looks odd.. the idea of ratio is to not just do something for 3 weeks, then another for 2, etc.. there's always some kind of maintenance going on for each interval.. maintenance of the previous block or prep for the next one.. so there's always some kind of rotation going on..
so, going back to your previous block, it should have been like:
hypertrophy:strength:power = 3:1:1 for that hypertrophy phase..
hypertrophy:strength:power = 1:2:1 for that strength phase
hypertrophy:strength:power = 0:1:2-3 for that power phase
u see how it shifts pretty nice?
hope that helps...
DUH!!! I just pressed "Post" and i got notified you replied while i was typing this!
And you said the 3x8 BSS covers volume? So that block would be indeed a good transition?
Duh , now my mind is blown , TILT! :D
haha!
well ya the BSS 3x8 is some pretty hard volume if you're going really close to those 8RM's.. that'd hammer glutes pretty hard.
-
well, i do it by workout in that article, so your ratio would be more like:
strength:explosive:msem
strength block: 3:1:0 <- 3 weeks
explosive block: 1:2:0 <- 2 weeks
msem block: 0:0:2 <- 1 week
the block you listed is real small, but you get the idea.. strength block isn't just 3 weeks of strength, you'd do 3 strength workouts, then an explosive, then go back to repeating.. you would probably get through 1.5-2 rotations of that.
explosive block would still have strength maintenance, every 3rd workout.. so u'd do 2 explosive workouts (REA) then a strength one, then repeat..
msem block would just be purely singles/msem..
it's tough fitting the interval so small, well it isn't but it looks odd.. the idea of ratio is to not just do something for 3 weeks, then another for 2, etc.. there's always some kind of maintenance going on for each interval.. maintenance of the previous block or prep for the next one.. so there's always some kind of rotation going on..
so, going back to your previous block, it should have been like:
hypertrophy:strength:power = 3:1:1 for that hypertrophy phase..
hypertrophy:strength:power = 1:2:1 for that strength phase
hypertrophy:strength:power = 0:1:2-3 for that power phase
u see how it shifts pretty nice?
hope that helps...
Awesome, thanks a lot man!!!
Yeah , i didnt realise it was by workout , i thought it was by week , now i see the whole ratio pic better , i like!!!
Ok , im stopping gym for holidays at July 15 , so i have 11 weeks ahead
Also , i am doing only 2 days per week , 1 upper - 1 lower , so every workout is a week. Ill be doing a 3RM squat the other ( upper body ) day.
So it would go like :
strength block: 2:1:0 <---- 2 repetitions , 6 weeks
explosive block: 1:2:0 <--- 1 repetition , 3 weeks
msem block: 0:0:2-3 <----- 1 repetitions , 2 weeks
Strength workout = 4x6 squat , 3x8 BSS , 3x12 calves
Explosive workout = 4x5 DJs , 3x3 REA squat , 3x5-6 BSS , 3x10 calves
MSEM workout = 2x3x1 squat , 2x2x1 BSS , 3x8 calves
Finalised? :D
-
well, i do it by workout in that article, so your ratio would be more like:
strength:explosive:msem
strength block: 3:1:0 <- 3 weeks
explosive block: 1:2:0 <- 2 weeks
msem block: 0:0:2 <- 1 week
the block you listed is real small, but you get the idea.. strength block isn't just 3 weeks of strength, you'd do 3 strength workouts, then an explosive, then go back to repeating.. you would probably get through 1.5-2 rotations of that.
explosive block would still have strength maintenance, every 3rd workout.. so u'd do 2 explosive workouts (REA) then a strength one, then repeat..
msem block would just be purely singles/msem..
it's tough fitting the interval so small, well it isn't but it looks odd.. the idea of ratio is to not just do something for 3 weeks, then another for 2, etc.. there's always some kind of maintenance going on for each interval.. maintenance of the previous block or prep for the next one.. so there's always some kind of rotation going on..
so, going back to your previous block, it should have been like:
hypertrophy:strength:power = 3:1:1 for that hypertrophy phase..
hypertrophy:strength:power = 1:2:1 for that strength phase
hypertrophy:strength:power = 0:1:2-3 for that power phase
u see how it shifts pretty nice?
hope that helps...
Awesome, thanks a lot man!!!
Yeah , i didnt realise it was by workout , i thought it was by week , now i see the whole ratio pic better , i like!!!
Ok , im stopping gym for holidays at July 15 , so i have 11 weeks ahead
Also , i am doing only 2 days per week , 1 upper - 1 lower , so every workout is a week. Ill be doing a 3RM squat the other ( upper body ) day.
So it would go like :
strength block: 2:1:0 <---- 2 repetitions , 6 weeks
explosive block: 1:2:0 <--- 1 repetition , 3 weeks
msem block: 0:0:2-3 <----- 1 repetitions , 2 weeks
Strength workout = 4x6 squat , 3x8 BSS , 3x12 calves
Explosive workout = 4x5 DJs , 3x3 REA squat , 3x5-6 BSS , 3x10 calves
MSEM workout = 2x3x1 squat , 2x2x1 BSS , 3x8 calves
Finalised? :D
ya... there you go :)
see that looks good, from that we know you won't be neglecting strength/explosive.
im confused by this though, once again :)
Also , i am doing only 2 days per week , 1 upper - 1 lower , so every workout is a week. Ill be doing a 3RM squat the other ( upper body ) day.
why only 1 lower a week ? i mean, sometimes you might want to do 2, especially when you're doing a strength session and an explosive session consecutively.. i mean if you feel you'd do fine on that then it's all good.. you have to lifting stimuli per week so it is good, but just saying, sometimes you might want to do two lower body sessions.. PR's are pretty much all that matters though so :F
peace!
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im confused by this though, once again :)
Also , i am doing only 2 days per week , 1 upper - 1 lower , so every workout is a week. Ill be doing a 3RM squat the other ( upper body ) day.
why only 1 lower a week ? i mean, sometimes you might want to do 2, especially when you're doing a strength session and an explosive session consecutively.. i mean if you feel you'd do fine on that then it's all good.. you have to lifting stimuli per week so it is good, but just saying, sometimes you might want to do two lower body sessions.. PR's are pretty much all that matters though so :F
peace!
Agreed , i was thinking of that too , when explosive workouts come in , i might do 2 lower workouts a week, monitoring how i feel etc.
That way , i may be able to do 2 repetitions of the explosive block ( 1:2:0 ).
Good shit , thanks for the tips man!
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im confused by this though, once again :)
Also , i am doing only 2 days per week , 1 upper - 1 lower , so every workout is a week. Ill be doing a 3RM squat the other ( upper body ) day.
why only 1 lower a week ? i mean, sometimes you might want to do 2, especially when you're doing a strength session and an explosive session consecutively.. i mean if you feel you'd do fine on that then it's all good.. you have to lifting stimuli per week so it is good, but just saying, sometimes you might want to do two lower body sessions.. PR's are pretty much all that matters though so :F
peace!
Agreed , i was thinking of that too , when explosive workouts come in , i might do 2 lower workouts a week, monitoring how i feel etc.
That way , i may be able to do 2 repetitions of the explosive block ( 1:2:0 ).
Good shit , thanks for the tips man!
np mang!
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STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
4 May 2010
Weight@session: ~191,5
Upper body + MSEM squats , not listed above.
Shitty workout , felt too numb. I dont get it , i slept 9hrs , ate damn good , much coffee as usual.
Maybe it was the post workout meal , i ate it 15' before workout and i ate too much too.
SQUATS:
MSEM : 4x1@254lbs , ~45sec rest between reps
They were more like half squats , 1-2'' above parallel. Felt that if i went deeper id fail.
BENCH PRESS :
1x6@132
1x5@143
1x5@143
1x15@99
WIDE GRIP LAT PULL :
1x6@154
1x6@154
1x6@165
1x15@110
BICEPS/TRICEPS : cancelled coz i was feeling weak and drained.
-
sux..
-
definitely the huge meal 15' before, for sure.
pc
-
definitely the huge meal 15' before, for sure.
pc
ya, i usually wait 3 hr b4 jumping. 2hr b4 strength with lite meals
-
STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
6 May 2010
Weight@session: ~192,5
Lower body strength workout.
Started supplementing again , whey isolate + creatine monohydrate.
SQUATS ( normal sets , not MSEM ):
1x6@209
1x6@209
1x6@220
1x6@220
Focus on form. Also on all warmup sets did 3'' pause ATG in each rep.
BSS :
1x8@154
1x8@165
1x8@176 ( 8rep PR tie )
CALVE RAISES:
1x12@264
1x12@330
1x12@374 ( PR tie )
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i love how you're logging this, that's badass..
-
Talking about badass logs...
How about my 1,5 year week-by week log?
(http://dl.dropbox.com/u/314805/DUNK%20PICS/2010_05_training_log_pic.jpg)
admin-edit: http://dl.dropbox.com/u/314805/DUNK%20PICS/log_sample.jpg
That shit owns everything i guess! :D
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Talking about badass logs...
How about my 1,5 year week-by week log?
(http://dl.dropbox.com/u/314805/DUNK%20PICS/log_sample.jpg)
admin-edit: http://dl.dropbox.com/u/314805/DUNK%20PICS/log_sample.jpg
That shit owns everything i guess! :D
wow
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*i bow to you*
data FTW.
im having a problem reading the dates, non-englishness.. but the worst is after the 4th deload, your progression started way too low (in regards to max squat/BW or max squat). Had you started out heavier, you might have reached a new peak, then everything would have been good.
what happened after that fourth deload?
-
*i bow to you*
data FTW.
im having a problem reading the dates, non-englishness.. but the worst is after the 4th deload, your progression started way too low (in regards to max squat/BW or max squat). Had you started out heavier, you might have reached a new peak, then everything would have been good.
what happened after that fourth deload?
Man , good eyes!!!
2nd deload = not deload , its the end of summer lifting , May 18 , next entry is September 17 , 4 months without lifting.
4th deload = same thing , December 9 to March 10 , 3 months no lifting.
My 2 big yoyos , with obvious strength loss , never again!!!
As for progress after 4th "deload" , what changed is :
Until then , 5RM squat was done in the upper body days, was just building up to 5RM, Then replaced that with MSEM , so the listed weights are actualy the heaviest of my 4x6 sets. You can see that the same time the MSEM graph appears, and it is equal or above with the previous 5RM's.
One more note : the 5RM squat is real , what i lifted. The 1RM is projected calculation. So some days i might lift heavier for 1-2 reps shorter , that doesnt show on the 5RM line but it shows on the 1RM estimation. Thats obvious on last workout before last deload , 5RM squat goes up from 105 to 115 but 1RM down from 130 to 129. Thats because 105 was 6RM and 115 was 4RM
So ya ,everything interesting in that graph and every suspicious graph behaviour, you got it right! :D
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*i bow to you*
data FTW.
im having a problem reading the dates, non-englishness.. but the worst is after the 4th deload, your progression started way too low (in regards to max squat/BW or max squat). Had you started out heavier, you might have reached a new peak, then everything would have been good.
what happened after that fourth deload?
Man , good eyes!!!
2nd deload = not deload , its the end of summer lifting , May 18 , next entry is September 17 , 4 months without lifting.
4th deload = same thing , December 9 to March 10 , 3 months no lifting.
My 2 big yoyos , with obvious strength loss , never again!!!
As for progress after 4th "deload" , what changed is :
Until then , 5RM squat was done in the upper body days, was just building up to 5RM, Then replaced that with MSEM , so the listed weights are actualy the heaviest of my 4x6 sets. You can see that the same time the MSEM graph appears, and it is equal or above with the previous 5RM's.
One more note : the 5RM squat is real , what i lifted. The 1RM is projected calculation. So some days i might lift heavier for 1-2 reps shorter , that doesnt show on the 5RM line but it shows on the 1RM estimation. Thats obvious on last workout before last deload , 5RM squat goes up from 105 to 115 but 1RM down from 130 to 129. Thats because 115 was 6RM and 115 was 4RM
So ya ,everything interesting in that graph and every suspicious graph behaviour, you got it right! :D
whew, im glad i got it right! hah
thats why journals/data tracking are so important, never again will you make that mistake.. vertical will defy age :)
pc
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8 May 2010
Conditioning/recovery workout
Weight@session : ~193,5
Very sore from last workout , quads , butt , abductors and calves
-15' dynamic workout+light pace jog
-5 mins rest
-Interval sprints:
10x~80m sprints at ~60%
Dont know the distance exactly , but its more or less 80 , +-5
Starting every minute , it was ~20sec sprint , ~40 sec rest.
-5 mins rest
-Some mid-low effort jumps
-1x4 SVJs : ~26''
-2x4 RVJs : ~30''
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10 May 2010
Basketball game.
My conditioning / basketball endurance is somewhere between awfull and horrible!
I did only 2 RVJs to avoid fatigue , got 32'' at both, that was great because i didnt even have a proper warmup for max jumps , just shooting around and 2 medium effort RVJs before them.
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STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
11 May 2010
Weight@session: ~195
Upper body + MSEM squats , not listed above.
SQUATS:
MSEM : , ~45sec rest between reps , ~4mins between sets
2x1@254 , parallel or 1-2'' below.
2x1@265 , ~2'' above parallel.
BENCH PRESS :
1x6@121 ( -11lbs )
1x5@143
1x5@154 ( +11lbs )
1x15@110 ( +11lbs )
WIDE GRIP LAT PULL :
The machine i usually do them was taken , the free one did not have a normal cable but a rubber one.
It felt like shit , 100% unnatural , i did 2x6@132 and canceled
BICEPS STANDING DB CURLS:
3x12@28,6 each hand
TRICEPS PUSHDOWNS ( ROPE ) :
3x12@88
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12 May 2010
"7 Days Vertical Jump Cure" routine.
My usual lower body stretch routine.
- Note : as always , i forgot core and stretching again. Must do it more often...
-
STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
13 May 2010
Weight@session: ~198. Stuffed with food & water , full of energy , feeling great!
Strength block A , 2nd strength workout.
SQUATS ( normal sets , not MSEM ):
1x6@209
1x6@220 , ( +11lbs )
1x6@231 , ( +11lbs )
1x6@242 , ( +22lbs , 6rep PR )
209 was ATG , 220 and 231 were parallel and 242 was 2'' above parallel.
BSS :
1x8@154
1x8@176 ( +11lbs , 8rep PR tie )
1x8@187 ( +11lbs , 8rep PR )
CALVE RAISES:
All the heavy plates were taken so i had to do 1-leg raises , each set was 12 reps each leg.
1x12@66 ( projected 2-leg load = 264lbs )
1x12@88 ( projected 2-leg load = 374lbs , PR tie )
1x10@110 ( too hard, form cracking down, projected 2-leg load = 418lbs, HUGE PR!!! )
Awesome workout , and i still feel fresh!
Green/red = differences from equal sets from previous same workout.
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good numbers on those BSS man, i could never do them very well..
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Those x8 BSS series are killers.
I speak for personal experience.
Doing 8 reps with that load? insane.
that's a BIG PR.
once again: respect.
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good numbers on those BSS man, i could never do them very well..
Those x8 BSS series are killers.
I speak for personal experience.
Doing 8 reps with that load? insane.
that's a BIG PR.
once again: respect.
Thanks guys!
Note that i'm doing them on the smith machine, maybe that helps , i dont know.
But yeah , i cant believe i can do 8x187 now. It was a true 8RM though , rep 8 took like 5 seconds , i thought id never go up :D
Also note that i was 198 lbs at that session , so its only 0,95*BW. Equal load for someone weighting 160lbs would be ~150lbs.
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Hey Andrew , need some tips/corrections at designing the explosive & peak workouts.
I am thinking:
EXPLOSIVE :
18''DJs 4x5
REA squat 4x3 (@30% 1RM? )
BSS 3x5 , should i do something like pause at bottom or lower load + explosive eccentric or/and concentric?
Calves : 3x8? or leave it 3x12? Do calves training affect the whole explosive thing?
PEAK:
3x5 27'' DJs ( i dont have other heights , its either 18'' or 27'' ).
REA squat 3x3
MSEM squat 2x3x1@100%
BSS : 2x2x1@100%
Calves : 3x12? 3x8? 4x5? No clue
Note for calves : Maximum load at that machine i am using is 374lbs , and i can hit 12reps in good form at that load.
So maybe i should do other things in those explosive & peak workouts? Like loaded single leg raises , or explosive , or holds at top/bottom , or.... what?
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Hey Andrew , need some tips/corrections at designing the explosive & peak workouts.
I am thinking:
EXPLOSIVE :
18''DJs 4x5
REA squat 4x3 (@30% 1RM? )
BSS 3x5 , should i do something like pause at bottom or lower load + explosive eccentric or/and concentric?
Calves : 3x8? or leave it 3x12? Do calves training affect the whole explosive thing?
4x5 is good from 18, but, you havn't been doing dj's so at least 1 session at 2x5, then next session at 3x5, then hit 4x5.
REA i'd start around 30% just to get the form down, but you can go all the way up to 70%... you'll end up getting a good training effect from 40-50% imo.
for BSS, definitely go PAUSE at the bottom, that is a good exercise for the glutes.
be careful with the calf stuff when doing higher volume dj's (20 jumps), so start off like 1x8-12 and see how you feel.. If you feel fine, throw in the 3x8-12 with shorter rest intervals than you normally do.. Calf training can 'effect it negatively' if they are fatigued ya, but it doesn't sound like you are fatiguing them too much from the calf raises you do?
PEAK:
3x5 27'' DJs ( i dont have other heights , its either 18'' or 27'' ).
REA squat 3x3
MSEM squat 2x3x1@100%
BSS : 2x2x1@100%
Calves : 3x12? 3x8? 4x5? No clue
I like this workout, but just go light on the calfs at the end.
Note for calves : Maximum load at that machine i am using is 374lbs , and i can hit 12reps in good form at that load.
So maybe i should do other things in those explosive & peak workouts? Like loaded single leg raises , or explosive , or holds at top/bottom , or.... what?
nah, when incorporating all those dj's, you don't need to go that route.. the calf raises at the end are simply for a tonic/blood flow effect in workouts like these, you definitely don't want to overstress the ankles, dj's take care of that.
if you weren't doing dj's, i'd say shorten rest intervals between sets and incorporate even higher rep sets..
peace man
-
Niceee, thanks a lot man!
-
14 May 2010
Just stretching.
15 May 2010
"7 Days Vertical Jump Cure" routine.
My usual lower body stretch routine.
Right hip flexor bugging me lately. I dont know if its too tight or too weak. I guess too tight , because the hip flexor raises with the 3 sec pause on top are way too easy and i dont feel it bugging doing them. I do feel it bugging when i stretch though. Anyway , nothing too much , barely feeling it. Will try to stretch hip flexors more often for a while and see what happens.
DOMS : quads just a bit , glutes and calves a lot more. I cant go run or jump as i planned with so sore glutes and calves , but im very happy that i managed to hit them so hard! :D
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14 May 2010
Just stretching.
15 May 2010
"7 Days Vertical Jump Cure" routine.
My usual lower body stretch routine.
Right hip flexor bugging me lately. I dont know if its too tight or too weak. I guess too tight , because the hip flexor raises with the 3 sec pause on top are way too easy and i dont feel it bugging doing them. I do feel it bugging when i stretch though. Anyway , nothing too much , barely feeling it. Will try to stretch hip flexors more often for a while and see what happens.
DOMS : quads just a bit , glutes and calves a lot more. I cant go run or jump as i planned with so sore glutes and calves , but im very happy that i managed to hit them so hard! :D
as for the hip flexor, stretch it out NICE AND EZ after your bball/lifting sessions.. if you want to stretch it before, use a loaded stretch like a lunge hold for 30s, a few sets..
cool about the glutes, bss killed them huh.
peace!
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16 May 2010
Vertical jump testing
Weight@session : 199
Jumping on concrete , 10' rim.
- 15' dynamic warmup + low-mid effort jumps.
- 2x3 SVJs : max = ~27'' ( ~10'2'' touch )
- 2x4 RVJs : max = ~31.5''
This went much better than i expected , it was ~9pm so i was stuffed with food and water ( 199 says it all ). I also didnt feel 100% recovered from last workout , butt & calves where still aching a bit when stretched.
The SVJs felt damn good , getting 2 knuckles above 10' at that weight was amazing.
RVJs felt great too , i felt i would jump even better if i kept on, but it got too dark and i couldnt see well. That caused a CNS or mental shutdown , i suddently lost 2'' so i terminated.
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16 May 2010
Vertical jump testing
Weight@session : 199
Jumping on concrete , 10' rim.
- 15' dynamic warmup + low-mid effort jumps.
- 2x3 SVJs : max = ~27'' ( ~10'2'' touch )
- 2x4 RVJs : max = ~31.5''
This went much better than i expected , it was ~9pm so i was stuffed with food and water ( 199 says it all ). I also didnt feel 100% recovered from last workout , butt & calves where still aching a bit when stretched.
The SVJs felt damn good , getting 2 knuckles above 10' at that weight was amazing.
RVJs felt great too , i felt i would jump even better if i kept on, but it got too dark and i couldnt see well. That caused a CNS or mental shutdown , i suddently lost 2'' so i terminated.
ya man i jump lower in pure darkness too.. it is a weird thing.. i can shoot fine/dribble fine etc, but i definitely have always lost some inches jumping at night with no lights..
good work on the SVJ's!
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STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
17 May 2010
Weight@session: ~197
Upper body + MSEM squats , not listed above.
Awesome workout , good form on every excercise and every set, feeling strong , felling fresh at the end.
SQUATS:
MSEM : , ~45sec rest between reps , ~4mins between sets
2x1@254 , parallel or 1-2'' below.
2x1@275 , ~2'' above parallel ( HUGE PR! Previous was 3x1@265 :D )
BENCH PRESS :
1x6@121
1x6@143 ( +1 rep )
1x5@158.5 ( +4,5lbs , 5rep PR , all time PR is 3x165 )
1x15@114,4 ( +4,4lbs )
WIDE GRIP LAT PULL :
1x6@143 ( -11lbs )
1x6@165 ( +11lbs )
1x6@187 ( +22lbs , 6-rep PR , all time PR is 4x198 )
1x15@143 ( +33lbs )
Duh , i didnt remember well the load of the back-off set , that was too heavy , killed me!
BICEPS STANDING DB CURLS:
3x12@28,6 each hand
TRICEPS PUSHDOWNS ( ROPE ) :
Hands dead from lat pulls & biceps , so i canceled this one!
WTF , PRs everywhere?!?!?!?!?!? :D :D :D
Green/red = differences from equal sets from previous same workout.
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lol im cracking up, ridiculous.
great work my friend.
-
lol im cracking up, ridiculous.
great work my friend.
Yeah , ridiculous , thanks man!!!
Cant wait to transform all that strength to power...
Gotta be patient! :P
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vag your journal is crazy and u havent even been on the irc that much.
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vag your journal is crazy and u havent even been on the irc that much.
lol, how does journal correlate with irc?
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vag your journal is crazy and u havent even been on the irc that much.
lol, how does journal correlate with irc?
he ate some spinach post workout, don't pay him any attention.
lulz.
-
18 May 2010
"7 Days Vertical Jump Cure" routine.
My usual lower body stretch routine.
-
STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
20 May 2010
Weight@session: ~198.
Strength block A , Explosive workout.
2x5 18'' depth jumps
REA SQUATS :
3x4@99lbs.
That's ~35% 1RM. I did sets of 4 instead of 3, because 1st rep wouldnt be a "quality" one.
So it was 1st rep = get used to the movement , then 3 good reps.
Form was same with heavy squat , wide stance , toes pointed a little out , depth was more or less parallel.
Freefall was ok , transistion was as fast as i could , and i accelerated on my way up , would almost jump at the end.
PAUSE BSS ( tempo was like 1,5 - 1,5 - 1,5 ):
1x5@154
1x5@176
1x5@198
Not having squated heavy before those boosted them , that 5x198 with pause was just challenging ( ! ).
CALVE RAISES:
1x12@264
1x12@330
1x12@330
Took those easy because of DJs.
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On a sidenote:
That thing bugging my right leg , that i said was hip flexor... maybe its the high part of rectus femoris or the high part of vastus lateralis.Cant really tell because it is not a constant bugging or a specific point, its a bugging area and i cant reproduce it at some specific position , it just appears ( the bugging ) at some weird angles.
I feel it when stretching hip flexor ( no shit! ) and i also felt it at DJs , when exploding up. Didnt really feel it in squats and BSS though. Oh , and it bugs when i wake up in the morning , probably the most ( wtf? ).
Weird shit... but not really annoying so no real worries yet...
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22 May 2010
I was ready for a jumping/dunking session , full of energy , caffeine etc , it was perfectly sunny and warm , and then a sudden storm came and fucked up my plans! >:(
I had to do the workout in my house...
Weight@session : ~197
DOMS from last workout : mostly hamstrings (where did that come from? probably the pause BSS... ) , a little bit sore at glutes and calves.
- Dynamic warmup 10'
- 3x10 sec bilateral line hops.
- 2x4 SVJs : ~26''
- 3x5 18'' depth jumps , didnt measure those , but they felt great.
-
24 May 2010
Vertical jump testing.
Jumping on concrete , 10' rim.
Weight@session : ~198
-10 mins dymanic warmup
-bunch of low/mid effort jumps.
-1x4 SVJs : last jump was 27'' , all other 26''
-1x4 1-step lead in DLRVJs : ~30,5''
-1x4 full runup DLRVJs : ~32''
-1x3 2-step lead in DLRVJs : ~31''
-1x2 full runup DLRVJs : ~30'' , 2'' performance drop , finish session.
SVJs 1-step and 2-steps felt great , happy with the achieved height too.
Full runup jumps , i felt like my legs had much more power than what i was able to put out:
In 1-step and 2-step jumps i felt like i was giving all i had , felt very smooth and fluid too. Full runups felt good until final plant and countermovement but take off was not fluid , i had to really try and push off , when that happens you never have good power output , i dont know if im describing it good but im sure you all know the feeling exactly.
But im happy that im getting 32'' at 198lbs and im complaining! :D
-
that's some good jumping for your current weight... nice work.
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vag i formally challenge u to a race for 35 inches. im at 33, ur at 32. close enough ;)
-
vag i formally challenge u to a race for 35 inches. im at 33, ur at 32. close enough ;)
Ill race you to 36... years old!!!
Hurry up kid , im there in 5 months ;) :P
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haha u scared of me vag? 8)
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haha u scared of me vag? 8)
he'd spank you with a wooden paddle, respect ur elders.
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wtf is up with this respect your elders bizness?
-
humility goes a long way, and also, sometimes poking fun isnt as easy to read as in real life...
-
humility goes a long way, and also, sometimes poking fun isnt as easy to read as in real life...
hah ya i was kidding though :)
-
ya i know, but zgin din look like he caught it haha.
-
ya i know, but zgin din look like he caught it haha.
oh, hahaha..
-
LOLLLLLLLLLLLZZZ
-
STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
25 May 2010
Weight@session: ~197
Upper body workout, not listed above.
BENCH PRESS :
1x6@121
1x6@143
1x4@165 ( All time PR , previous was 3x165 )
1x12@121 ( -3 reps , +6,4lbs )
WIDE GRIP LAT PULL :
Again the machine was taken. GRRRRRR >:(
3x5 pullups
1x15@110lbs , that rubber cable really sucks!
BICEPS STANDING DB CURLS:
1x12@28,6 each hand
1x12@35,2 each hand
1x10@35,2 each hand
TRICEPS PUSHDOWNS ( ROPE ) :
3x12@99 ( Rope pushdown PR )
Sweet workout again , hands workout was overkill , they're swollen now! :D
Green/red = differences from equal sets from previous same workout.
-
26 May 2010
Conditioning workout
Weight@session : ~200. LOL , PR , dont know if its good or bad though :D
- 15' dynamic workout.
- 3 mins rest
INTERVALS:
- 8x80m sprints at ~60%
- 5 mins rest
- 7x80m sprints at ~60%
- Total 15 sprints , it was ~20sec sprint , ~40 sec rest.
-5 min rest
JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs : ~27''
- 1x3 1-step DLRVJs : ~31'' , that's awesome , 10'6'' with just 1 step. Got it in all 3 jumps.
- 1x3 2-steps DLRVJs : ~30'' , LOL , yes , those were all 1'' lower :-\
- 1x3 full runup DLRVJs : ~32'' , good shit.
Gonna keep this up , doing moderate volume sprints & jumps as often as i can.
-
damn 200 lb wtf haha!
nice jumps @ 200!
-
damn 200 lb wtf haha!
nice jumps @ 200!
Thanks man!
Just measured in the morning , weight = 195 , waist = ~36 1/4 , BF estimation = ~18,5%
-
damn 200 lb wtf haha!
nice jumps @ 200!
Thanks man!
Just measured in the morning , weight = 195 , waist = ~36 1/4 , BF estimation = ~18,5%
18.5 bf%?
-
damn 200 lb wtf haha!
nice jumps @ 200!
Thanks man!
Just measured in the morning , weight = 195 , waist = ~36 1/4 , BF estimation = ~18,5%
18.5 bf%?
Thats an online calculator estimation , its not 100% accurate but im there more or less.
I was never lean anyway , never had a 6-pack , best i ever got was "4-pack" , BF ~12% at BW ~170 and age ~25.
-
STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
27 May 2010
Weight@session: ~200
Strength block B, 1st strength workout.
SQUATS:
1x6@209
1x6@231 , ( +11lbs )
1x6@253 , ( +22lbs )
1x6@231 , ( -11lbs )
209 was ATG and a bit explosive , 231 was parallel and 253 was ~2'' above parallel.
6x253 : 6-rep PR , projected 1RM PR (314) , and also 1RM/BW PR ( 161% )!!!
BSS :
1x8@154
1x8@187 ( +11lbs , 8rep PR tie )
1x6@209 ( +22lbs , guess what... PR! )
CALVE RAISES:
1x12@308
1x12@374 ( PR tie )
1x12@418 ( This is ridiculous! anyway... PR! )
That was a damn hard workout , probably most hard workout i ever had , i was giving 100% all the time.
It was way too demanding , physically and mentally.
But seeing this page now turn green from PRs , i can say it was worth it! :D
Green/red = differences from equal sets from previous same workout.
-
vag 4 president.
-
vag 4 president.
ROFLLLLLLLLLLLLLLLLLLLLLLL
-
didnt get the joke... :'(
-
29 May 2010
Conditioning/recovery workout
Weight@session : 198
Pretty sore from workout 36hrs before. Mostly glutes and calves , a little less hamstrings and abductors and only a little sore at quads.
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.
-5 min rest
JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs : ~27''
- 1x3 1-step DLRVJs : ~29''
- 1x3 2-steps DLRVJs : ~30''
- 1x4 full runup DLRVJs : ~31'' in 3 of them , got 32'' in one though! :D
Never saw that coming , being sore and after all that running.
I was expecting 25-26 SVJ and 29-30 RVJ.
I felt shity too , jumps were uncoordinated , feeling too stiff , not springy or elastic at all , you know the feeling after heavy gym days. Just couldnt believe i was geting those heights , i would land and then laugh and say "WTF?" all the time! :D
-
31 May 2010
Conditioning/recovery workout
Weight@session : 197
- 15' dynamic workout.
- 3 mins rest
INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.
Starting to see the difference is sprints: Feet are feeling lighter , i have much more breaths , feeling much more fresh at the end , feeling i can go much faster. Good shit.
-5 min rest
JUMPS:
- Jumping on concrete , 10' rim.
- 1x4 SVJs : ~27''
- 1x3 1-step DLRVJs : ~32'' , 10'7'' in all 3 jumps!
- 1x3 2-steps DLRVJs : ~32'' , 10'7'' in all 3 jumps!
- 2x4 full runup DLRVJs : mostly ~31'' , got only one jump at 31,5''
Weird! With those 32'' 1&2 step jumps i was sure i'd PR on max runup RVJ. But i didnt , couldnt even match that 32.
Maybe it was fatigue from the 20 sprints and the 6 consecutive 32'' jumps.
1 hour later:
"7 Days Vertical Jump Cure" routine
My usual lower body stretch routine
-
i've had that happen, it sucks.. haha.. but i pr'd on full run up shortly thereafter.. i have a vid where i got 130" off two step lead in, then only 131" off full runup (4 step).. i was like wtF???????????? but i pr'd shortly after so it was all good.. well slightly different, my full runup wasn't lower than 2-step ! hehe
regardless, these numbers are good..
pc
-
i've had that happen, it sucks.. haha.. but i pr'd on full run up shortly thereafter.. i have a vid where i got 130" off two step lead in, then only 131" off full runup (4 step).. i was like wtF???????????? but i pr'd shortly after so it was all good.. well slightly different, my full runup wasn't lower than 2-step ! hehe
regardless, these numbers are good..
pc
To be honest , i think it was mostly psychological. When i hit 32'' with my first 1-step attempt , i got too hyped , i started thinking id PR , so when i tried the full runup jumps i was too stiff , thinking "PR PR PR" and i failed! :D
Anyway , im ok with those sessions. I dont really care what heights i get , as you see ive been jumping every 2 days , after 20 sprints too. Thats why im labeling them "conditioning/recovery" workouts and not "vertical jump testing".
Im just trying to use some low/moderate volume little bit of everything. So those 1x3 jumping shit just keeps me in touch with max jumping but total volume is only 12 jumps. Sprints are also great but they are at 50-60% so they dont drain me , Kelly's 7DVJC is a great core+glutes routine but its light again...
So the main element of my training is still the weight room , im just trying to make me a bit more athletic without interfering with the big plan.
-
STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
1 June 2010
Weight@session: ~199,5
Upper body workout , between STRENGTH BLOCK B - STRENGTH WORKOUTS 1 & 2 , not listed above.
BENCH PRESS :
1x6@121
1x6@143
1x5@165 ( +1 rep , all time PR , previous was last week's 4x165 )
1x13@121 ( +1 rep )
WIDE GRIP LAT PULL :
1x6@154 ( +11lbs )
1x6@176 ( +11lbs )
1x6@198 ( +11lbs , all time PR , previous was 4x198 )
1x15@132 ( - 11lbs )
BICEPS STANDING DB CURLS:
1x12@28,6 each hand
1x12@35,2 each hand
1x12@35,2 each hand ( +2 reps )
TRICEPS PUSHDOWNS ( ROPE ) :
1x12@88
1x12@99
1x12@110 ( Rope pushdown PR )
Green/red = differences from equal sets from previous same workout.
-
2 June 2010
"7 Days Vertical Jump Cure" routine
My usual lower body stretch routine
-
STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
3 June 2010
Weight@session: ~201,5 , PR :D
Strength block B, 2nd strength workout.
SQUATS:
1x6@209
1x6@231
1x6@253 , ( equals PR )
1x6@231
209 was ATG and a bit explosive , 231 was parallel and 253 was ~2'' above parallel.
I could have done 257,5 but i prefered to stay at the same weight and focus on form.
BSS :
1x8@176 ( +11lbs )
1x8@198 ( +11lbs , 8rep PR )
1x5@220 ( +11lbs , ZOMFG + PR )
CALVE RAISES:
1x15@308
1x15@330
1x15@374
End of bulking/strength training for this season.
Start of transition to power + lean down + peak vert.
Green/red = differences from equal sets from previous same workout.
-
y r u ending if ur getting pr's
-
y r u ending if ur getting pr's
http://www.adarq.org/forum/performance-training-blog/the-ratio-technique/ (http://www.adarq.org/forum/performance-training-blog/the-ratio-technique/)
-
y r u ending if ur getting pr's
he'll still be doing strength work though so, he's definitely going to make sure his strength isn't dropping while he does this explosive phase. strength:explosive = 1:2
-
Damn Vag. You weren't lieing when you said you were gonna go on a bit of a bulking cycle. ;D 200 lbs ain't playing around. lol
Good to see things working out well for you. Keep it up!
-
Damn Vag. You weren't lieing when you said you were gonna go on a bit of a bulking cycle. ;D 200 lbs ain't playing around. lol
Good to see things working out well for you. Keep it up!
Thanks Kelly , good timing , i was just about to mail you with my progress update now that bulking ended! :D
Yes , bulking went great. In upper body i implemented the 15 rep backoff that you suggested , it worked very well , pumped me up.
I hope power transition goes the same good...
-
Chart of my bulking/strength training progress this spring.
Was 12 weeks : 5 - 1 unload - 2 - 1 REA - 2
Listed : MAX SQUAT , MAX BSS , BODYWEIGHT and SQUAT MAX / BODYWEIGHT.
Maxes are projected 1RM from calculators based on load/reps i was doing.
edit: http://dl.dropbox.com/u/314805/DUNK%20PICS/2010_06_strength_training_progress.jpg
(http://dl.dropbox.com/u/314805/DUNK%20PICS/2010_06_strength_training_progress.jpg)
-
4 June 2010
Weight@session : 203 , hilarious , stuffed with food & water though...
- "7 Days Vertical Jump Cure" routine without the glute excercises , glutes are allready dead from yesterday's BSS.
- My usual lower body stretch routine
-
4 June 2010
Weight@session : 203 , hilarious , stuffed with food & water though...
- "7 Days Vertical Jump Cure" routine without the glute excercises , glutes are allready dead from yesterday's BSS.
- My usual lower body stretch routine
you should try out for SUMO !
:D
-
Chart of my bulking/strength training progress this spring.
Was 12 weeks : 5 - 1 unload - 2 - 1 REA - 2
Listed : MAX SQUAT , MAX BSS , BODYWEIGHT and SQUAT MAX / BODYWEIGHT.
Maxes are projected 1RM from calculators based on load/reps i was doing.
edit: http://dl.dropbox.com/u/314805/DUNK%20PICS/2010_06_strength_training_progress.jpg
(http://dl.dropbox.com/u/314805/DUNK%20PICS/2010_06_strength_training_progress.jpg)
that graph is looking SOOOOOOO good right now.. good stuff man!
-
you should try out for SUMO !
:D
Thats not a bad idea at all , ill save that for when i quit vert training , in about 10 years! ;D ;D ;D
-------------------------------------------------------------------------------------------------------------------------------------------
5 June 2010
Body measurements
After 2 3-week strength blocks ( strength-strength-explosive )
Comparison with last measurements after ending previous bulking cycle , May 10.
Weight ( in the morning ) : ~198 , ( +10lbs )
Waist ( navel level , loose) : ~36,6'' , ( +1,35'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~26,2'' , ( +0,4'' )
Hips ( middle of butt , loose ) : ~42,15'' , ( +0,85'' )
Biceps ( flexed ) : ~15,75'' , ( +0,25'' )
Calves : 15,15'' , ( +0,5'' )
Bodyfat estimation (online calculator) : ~18,5% ( +1,2% )
Bodyfat estimation (BF measuring scale) : ~17,5% ( +1,5% )
Green/Red = comparison with previous measurements , green = positive , red = negative
-----------------------------------------------------------------------------------------------------------------------------------------------
- DOMS : glutes VERY sore, hamstrings & calves quite sore , quads just a little. SQUATS : youre doing them right! :D
"Workout"
- "7 Days Vertical Jump Cure" routine.
- My usual lower body stretch routine
- Palming the ball : 3x60 sec each hand , 20 sec hand extended forward - 20 sec hand down - 20 sec hand extended to the side.
Quiz of the day : why on earth would i be doing ISO ball palming? :D :P ;D
-
for some dunks?
-
for some dunks?
x2 :)
-
specifically, some tomahawks?
-
for some dunks?
x2 :)
LOL , x3
specifically, some tomahawks?
nahhhh , havent dunked for over a month , ill just try some basic stuff on 9'10''...
-
sick graphs man
-
sick graphs man
thanx man!
6 June 2010
Vertical jump testing / dunk session.
Weight@session : 200,5
Jumping on concrete , 9'10'' rim
-15' dynamic warmup
-3 mins rest
-5 ~80m sprints at 40%
-3 mins rest
-bunch of low/mid effort jumps.
1x3 SVJs : ~27,5''
1x3 1-step-lead-in RVJs , ~32,5'' , maybe even 33'' :D :D
-Sudden storm , WTF , BOOOOOOOOOOOOOOOOOOOOOO :o :( :o :( :o :(
F-U-C-K , i felt so good , was pumped with cafeine and all too , i was flying!
I was so pissed that i waited in my car for the storm to end and kept jumping on the wet court and i was still geting 32+ in all jumps.
-
sick graphs man
thanx man!
6 June 2010
Vertical jump testing / dunk session.
Weight@session : 200,5
Jumping on concrete , 9'10'' rim
-15' dynamic warmup
-3 mins rest
-5 ~80m sprints at 40%
-3 mins rest
-bunch of low/mid effort jumps.
1x3 SVJs : ~27,5''
1x3 1-step-lead-in RVJs , ~32,5'' , maybe even 33'' :D :D
-Sudden storm , WTF , BOOOOOOOOOOOOOOOOOOOOOO :o :( :o :( :o :(
F-U-C-K , i felt so good , was pumped with cafeine and all too , i was flying!
I was so pissed that i waited in my car for the storm to end and kept jumping on the wet court and i was still geting 32+ in all jumps.
wow! 1-step lead 32.5, possible 33 = no joke.
:o
-
wow! 1-step lead 32.5, possible 33 = no joke.
:o
Thanks man , but watching the video i saw i took 2 steps , DUH! :-\
1-step was 32'' , which is still very impressive for me.
-
wow! 1-step lead 32.5, possible 33 = no joke.
:o
Thanks man , but watching the video i saw i took 2 steps , DUH! :-\
1-step was 32'' , which is still very impressive for me.
ya i just watched and was like wtf? hehe
ya man still very good..
-
7 June 2010
- "7 Days Vertical Jump Cure" routine.
- My usual lower body stretch routine.
-
vag: 1 step= rvj?
-
vag: 1 step= rvj?
Kinda , 1 step is take one step and then plant and jump.
http://www.youtube.com/watch?v=qgdfklVEUHk
-
lmao i know what a 1step vert is. i was asking if your 1 step vert is as high as ur rvj. :D
-
lmao i know what a 1step vert is. i was asking if your 1 step vert is as high as ur rvj. :D
LMAO...
Yes , they are almost the same.
SVJ = ~27,5''
1-step = ~32''
2-step = ~32,5''
3-step = ~33''
I am not very reactive , i always felt better doing "strength-jumps" , and coming out of a 12 week strength training cycle doesnt really help reactivity, neither do my 200lbs and my 18%bodyfat ! :D
That would also answer your question earlier this week , why im stoping strength training/bulking while im PRing ;)
-
STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
8 June 2010
Weight@session: ~199
Upper body workout , between STRENGTH BLOCK B - STRENGTH 2 & EXPLOSIVE , not listed above.
- Stop 15 rep backoff set , change it to normal 4x6 , focus on form/ROM , smaller breaks.
BENCH PRESS :
4x6@143
WIDE GRIP LAT PULL :
1x6@154
1x6@165
1x6@176
1x6@187
BICEPS STANDING DB CURLS:
1x12@28,6 each hand
1x12@35,2 each hand
1x10@35,2 each hand
TRICEPS PUSHDOWNS ( ROPE ) :
3x12@110
-
just saw ur vid...
damn, imagine if u lose those fats!!!
-
just saw ur vid...
damn, imagine if u lose those fats!!!
Thanks man
Well , losing fat at 36 years old is not that easy , i already have an ultra-clean diet , metabolism changed aging.
When i overeat i make a lot of fat together with the wanted muscle.
And when i undereat i lose a lot of muscle together with the wanted fat.
But i can get to ~14% maintaining or even improving current strength.
I also have a lot of water that i can get rid of.
Doing those 2 things would make me 12 to 15lbs lighter with the same strength , huge difference.
-
Copying here Kelly's suggestions through email :
Perhaps consider implementing explosive box squats into either the
explosive or MSEM phases. By explosive box squats I mean westside style
speed squats, around 60% of max, chains optional, sit back on a slightly
below parallel box and explode up for 6-8 sets of 2 reps. The effect they
have on explosion is realtively obvious but in my experience they also have
a great STIM effect, which is one of the main focuses of a peaking phase.
Pretty interesting for everyone in a reactive/peak phase i think...
As i told Kelly , i like that idea a lot because:
1) i like the STIM effect.
2) they change the stimulous , so peak workouts will slightly differ.
3) i remember doing bodyweight box squat jumps when i was doing VJB , they felt awesome , i really felt they were training max my explosion.
Personally ill sure implement them...
-
hmm... wonder if they'll work for me...
i'll stick to adarq's plans for abit!
dude, fwiw, i find sprints to be a very good fat loss tool.
i used to do sprints as part of my conditioning, and a nice side effect was that i always noticed abit of fat loss...
-
oh ya, and it wasnt like i was out there doing 10, 15 sprints...
just like 4~6 ME efforts, over a relatively short distance, tho the last 2 sets surely cant be described by onlookers as sprinting lol!
-
oh ya, and it wasnt like i was out there doing 10, 15 sprints...
just like 4~6 ME efforts, over a relatively short distance, tho the last 2 sets surely cant be described by onlookers as sprinting lol!
Im already implementing sprints as you can see in my journal.
For the moment i prefer longer distance sprints@~50% because:
1) they cause much less fatigue/stress.
2) ME sprints burn more calories but you are constantly at 90%+ maximum heart rate , that burns pure glycogen and no fat at all.
Of course i love ME sprints , they are an awesome training tool for many many different reasons/targets.
But specific for fat loss , i think higher volume - longer distance - lower intensity ( like 50-60% ) sprints are way better :D
-
hmm... wonder if they'll work for me...
i'll stick to adarq's plans for abit!
Yup , stick with adarq's plan , he knows his stuff damn good! :D
Andrew also implements similar stuff anyway : if you look at RIP's peak workouts , he modifies them , sometimes its heavy singles , sometimes its higher reps , 60-70% max with focus on speed. Same thing more or less. Youll see it in your workouts sooner or later! ;)
Thats what ill be doing too , alternating the peak workouts between "strength-oriented" ( MSEM variant 2 , attacking PRs ) and "explosive oriented" ( using those speed box squats ).
-
Im already implementing sprints as you can see in my journal.
For the moment i prefer longer distance sprints@~50% because:
1) they cause much less fatigue/stress.
2) ME sprints burn more calories but you are constantly at 90%+ maximum heart rate , that burns pure glycogen and no fat at all.
Of course i love ME sprints , they are an awesome training tool for many many different reasons/targets.
But specific for fat loss , i think higher volume - longer distance - lower intensity ( like 50-60% ) sprints are way better :D
hahaha im outta my depth here, talking abt energy systems and all that... but if it works for u im happy! and envious too haha, that u already had ur first dunk :p
but even tho they dun burn fat, total calories out matter too right? but, yea, ur doing higher vol also, so maybe thats a factor as well.
-
9 June 2010
Conditioning/recovery workout
Weight@session : ~197
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.
-5 min rest
JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs : ~26''
- 1x3 1-step DLRVJs : ~30''
- 1x3 2-steps DLRVJs : ~29'' , WTF???
- 1x3 full runup DLRVJs : ~31''
Sprints were nice , felt smooth and had good breaths.
Jumping sucked ass big time. Felt way too stiff , couldnt transfer any power , explosiveness = bellow zero.
-
9 June 2010
Conditioning/recovery workout
Weight@session : ~197
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.
-5 min rest
JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs : ~26''
- 1x3 1-step DLRVJs : ~30''
- 1x3 2-steps DLRVJs : ~29'' , WTF???
- 1x3 full runup DLRVJs : ~31''
Sprints were nice , felt smooth and had good breaths.
Jumping sucked ass big time. Felt way too stiff , couldnt transfer any power , explosiveness = bellow zero.
wtf?
-
JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs : ~26''
- 1x3 1-step DLRVJs : ~30''
- 1x3 2-steps DLRVJs : ~29'' , WTF???
- 1x3 full runup DLRVJs : ~31''
Sprints were nice , felt smooth and had good breaths.
Jumping sucked ass big time. Felt way too stiff , couldnt transfer any power , explosiveness = bellow zero.
wtf?
no clue! weird... dont really care though, those sessions are just to keep up with the jumping.
maybe it was the bad session before next sunday's new PR , lol ;D
-
sick graphs man
thanx man!
6 June 2010
Vertical jump testing / dunk session.
Weight@session : 200,5
Jumping on concrete , 9'10'' rim
-15' dynamic warmup
-3 mins rest
-5 ~80m sprints at 40%
-3 mins rest
-bunch of low/mid effort jumps.
1x3 SVJs : ~27,5''
1x3 1-step-lead-in RVJs , ~32,5'' , maybe even 33'' :D :D
-Sudden storm , WTF , BOOOOOOOOOOOOOOOOOOOOOO :o :( :o :( :o :(
F-U-C-K , i felt so good , was pumped with cafeine and all too , i was flying!
my ideas:
- less caffeine than the session above
- you really stepped up that volume on the sprints prior to the jumps
- normal, just a dip in the CNS
Conditioning/recovery workout
Weight@session : ~197
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.
-5 min rest
JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs : ~26''
- 1x3 1-step DLRVJs : ~30''
- 1x3 2-steps DLRVJs : ~29'' , WTF???
- 1x3 full runup DLRVJs : ~31''
-
my ideas:
- less caffeine than the session above
- you really stepped up that volume on the sprints prior to the jumps
- normal, just a dip in the CNS
Yup , i was guessing the CNS dip but ure right.
- Much less coffee today , had 2 cups in the morning and 2 cups at 3pm. Jumps were at 9pm. On sunday i had 4 cups and a redbull 30' before jumping :D
-Sprints is true too , i forgot my watch so i didnt know how much i was pushing, whenever i dont monitor i push more.
Nahhhhhhh , its the bad session before sunday's 34'' PR ;D ;D ;D
-
Sprints is true too , i forgot my watch so i didnt know how much i was pushing, whenever i dont monitor i push more.
+1. Mostly because I take too-short rests.
Nahhhhhhh , its the bad session before sunday's 34'' PR ;D ;D ;D
Good luck! I would just about crap my pants if I jumped 34" between now and Sunday :D
-
my ideas:
- less caffeine than the session above
- you really stepped up that volume on the sprints prior to the jumps
- normal, just a dip in the CNS
Yup , i was guessing the CNS dip but ure right.
- Much less coffee today , had 2 cups in the morning and 2 cups at 3pm. Jumps were at 9pm. On sunday i had 4 cups and a redbull 30' before jumping :D
-Sprints is true too , i forgot my watch so i didnt know how much i was pushing, whenever i dont monitor i push more.
Nahhhhhhh , its the bad session before sunday's 34'' PR ;D ;D ;D
combo of higher volume sprints + no caffeine = big drop.. when I was PR'n during my high freq squat experiment, i would ONLY caff up on sunday.. so if i was hitting some good 1-2 step lead in jumps on tuesday and thursday, i knew come sunday with huge doses of caffeine (coffee drink + monster) i'd be flying.. i'd get so amped that I'd have jitters and shit, basically what KB recommends pre-vert testing.
one thing caffeine also did for me, is give me a WORLD OF CONFIDENCE.. without it sometimes i'd get those crappy negative thoughts pre-jumping, that shit NEVER happens when im on tons of caffeine.. it's basically like an anti-depressant, you're so amped.
so ya, I like caff'n up 1 day a week and going for PR's, it sort of becomes like "the biggest hunt day of the week" aka king of the jungle style, can't help but be on point.
peace man
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STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
10 June 2010
Weight@session: ~199
Strength block B , Explosive workout.
3x5 18'' depth jumps
REA SQUATS :
4x3@121lbs.
That should be ~40% 1RM.
-Freefall OK
-Transition weird again. I was doing it as fast as i could , but it was not fast. If i remember well though the point is doing it as fast as you can , the actual speed doesnt really matter.
-Going up was damn explosive , because of all the effort in the transition. So explosive that i could not decelerate at the top so i was jumping a few inches off the ground. Is that bad?
PAUSE BSS ( tempo was like 1,5 - 1,5 - 1,5 ):
1x5@176
1x5@198
1x5@220 , diesel!
CALVE RAISES:
3x12@286
Took those easy because of DJs.
-
REA SQUATS :
-Going up was damn explosive , because of all the effort in the transition. So explosive that i could not decelerate at the top so i was jumping a few inches off the ground. Is that bad?
I have the same question, actually.
-
REA SQUATS :
-Going up was damn explosive , because of all the effort in the transition. So explosive that i could not decelerate at the top so i was jumping a few inches off the ground. Is that bad?
I have the same question, actually.
nope that's fine.. you could stay @ 40% or progress into a heavier percentage of 1RM (45, 50 ...) etc.. but coming up off the ground is fine, just make sure your back is feeling ok.
cya
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11 June 2010
- "7 Days Vertical Jump Cure" routine.
- My usual lower body stretch routine.
Right leg bugging in a weird spot , never had that again. Its about 3'' above ankle , from what i see in the images it would be the "peroneus brevis" or the "flexor halucis longus". Its bugging pretty much , cant even walk 100% normal. Started feeling it last night after training , must be either the DJs or the other day's sprints. Anyway , its one of those things that go away before you know it. Worst case scenario = no sunday dunks , i can live with that! LOL
-
caffeine never had any of those effects for me... :(
beta alanine gave me some jitters the fews few times, but now i feel nothing once more...
sigh, resistance or adjustment to stims is the worst thing.
:-\
-
caffeine never had any of those effects for me... :(
beta alanine gave me some jitters the fews few times, but now i feel nothing once more...
sigh, resistance or adjustment to stims is the worst thing.
:-\
Yeah , im trying to cut down on caffeine too so i can get some better stim effect from it. I drink about 300mg to 400mg of caffeine daily for the last... 17 years , literally! so to get a good stim effect i have to drink 400mg in coffe and a redbull for the taurine , those do work but those quantities are not normal.
Talking about stim , take a look at Kelly Baggett's last article , he released it today:
http://www.higher-faster-sports.com/mentallyjacked.html (http://www.higher-faster-sports.com/mentallyjacked.html)
-
Still got that pain in your leg?
-
Still got that pain in your leg?
Yes , just woke up and its still there , 2nd day ( Saturday ). I think it bugs less today. I described it wrong , its 5'' above ancle , not 3''
Anyway , lets see how it goees
Thanks...
-
Still got that pain in your leg?
Yes , just woke up and its still there , 2nd day ( Saturday ). I think it bugs less today. I described it wrong , its 5'' above ancle , not 3''
Anyway , lets see how it goees
Thanks...
Considered rolling it on a tennisball?
-
Still got that pain in your leg?
Yes , just woke up and its still there , 2nd day ( Saturday ). I think it bugs less today. I described it wrong , its 5'' above ancle , not 3''
Anyway , lets see how it goees
Thanks...
Considered rolling it on a tennisball?
Nah... i probably should though. I generally just let those things go away. I am not gifted at speed or strength or power , but i am gifted in injury proneness , i am almost 36 and all the injuries i had was was an ankle sprain. I mean EVER! :D
I did ice it hardcore yesterday ( Saturday ) , it improved a lot , today ( Sunday ) i was barely feeling it and i got to swim in the sea too , so it should be allright.
Drinking a redbull before dunking currently , ill see there how it really is! :D
Thanks for asking/recommending !
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13 June 2010
Vertical jump testing / dunks session
Interesting elements of this session:
- I was wearing my hyperdunks instead of nike frees.
- Weight@session : 201,5 , i need to reduce my calorie intake , i thought i did this week but i obviousely failed.
- 6 hours before the session i drunk like 500ml wine
- 15' dynamic warmup + bunch of low/medium effort jumps.
Jumps on 9'10'' :
1x4 SVJs : 28''
1x3 2 step lead in jumps : ~31''
1x3 full runup jumps ~32''
Lights there were broken , light was too low so running jumps were holding back.
SVJs were awesome , i had the REA squat feeling doing them , blasting up , great shit!
10' rims were taken so i went to the 9'8'' rim that had lights so i could film
SVJ : 28'' here too
2-steps RVJ : 32+''
full runup RVJ : 33'' , hitting rim 4'' below wrist.
Then i had to leave , got only 2 dunk attempts on 9'8'', both 2 handers with only 2 steps , way too easy.
Awesome session , 201lbs + wine + no caffeine + 33'' , WTF !!! :o ;D
Ok , big statement : next time i get the 10' rim free , ill dunk it! :D
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13 June 2010
Vertical jump testing / dunks session
Interesting elements of this session:
- I was wearing my hyperdunks instead of nike frees.
- Weight@session : 201,5 , i need to reduce my calorie intake , i thought i did this week but i obviousely failed.
- 6 hours before the session i drunk like 500ml wine
- 15' dynamic warmup + bunch of low/medium effort jumps.
Jumps on 9'10'' :
1x4 SVJs : 28''
1x3 2 step lead in jumps : ~31''
1x3 full runup jumps ~32''
Lights there were broken , light was too low so running jumps were holding back.
SVJs were awesome , i had the REA squat feeling doing them , blasting up , great shit!
10' rims were taken so i went to the 9'8'' rim that had lights so i could film
SVJ : 28'' here too
2-steps RVJ : 32+''
full runup RVJ : 33'' , hitting rim 4'' below wrist.
Then i had to leave , got only 2 dunk attempts on 9'8'', both 2 handers with only 2 steps , way too easy.
Awesome session , 201lbs + wine + no caffeine + 33'' , WTF !!! :o ;D
Ok , big statement : next time i get the 10' rim free , ill dunk it! :D
sick!!!!!!!!!!!!!!!!!!!!!! 10' dunks coming up.
btw, don't just reduce caloric intake across the board, zigzag it.. lower cal days, higher cal days.. before anything important eat big the day before, but on other days you can eat alot lighter.
peace man
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sick!!!!!!!!!!!!!!!!!!!!!! 10' dunks coming up.
btw, don't just reduce caloric intake across the board, zigzag it.. lower cal days, higher cal days.. before anything important eat big the day before, but on other days you can eat alot lighter.
peace man
I do zig-zag but I do it differently , the days that i work out ( at 9pm ) i eat a little big at lunch ( 1pm ) and like a pig post-workout. All the other days i go light. Is this wrong?
-
sick!!!!!!!!!!!!!!!!!!!!!! 10' dunks coming up.
btw, don't just reduce caloric intake across the board, zigzag it.. lower cal days, higher cal days.. before anything important eat big the day before, but on other days you can eat alot lighter.
peace man
I do zig-zag but I do it differently , the days that i work out ( at 9pm ) i eat a little big at lunch ( 1pm ) and like a pig post-workout. All the other days i go light. Is this wrong?
well, in my opinion, i'd do it the other way.. doing it your way, your big lunch is really STILL in you on your jumping day, being digested, all of that yet to be digested food + fecal matter in there weighing you down 2-3 lb :D lol
if you eat big the day prior, you are ensured that food is digest come tomorrow at 9pm, plus you get to shit all of the undigested material out, because as you eat light during that jumping day (with fibrous food), you're still keeping your blood sugar levels proper, but stimulating your body to empty that excess food..
for example, say i weight 158 on wednesday morning, i eat big the day, weight in at night around 161 or so, wakeup next day 159 with food pretty much digested, eat small sandwhich + banana, take a bunch of craps, then maybe do that again + caffeine around 7pm, take more shits.. by the time im jumping im like 157-158 still instead of 161.. i know its only a few pounds but it does make a difference.. plus eating a ton of food THAT DAY can sometimes put your cns to sleep..
eating lighter helps maintain much higher arousal levels imo..
PARDON THE DISCUSSION ABOUT FECES ETC FOLKS, BUT IT HAS 2 B DONE.
:)
so my ideal strategy is:
- eat big + clean day before, NO junk/no crappy sugars
- eat light + very fibrous material day of, plus optionally caffeine+ginsing etc
that way:
- glycogen reserves are full
- arousal levels are higher
- you actually weight ~3-4 lb lighter than if you had eaten big on jump day
- etc
sometimes im pretty hungry come jumping, usually im not, but when i am hungry yet i have eaten light but nice during the day, im extremely irritable, which actually I think helps me jump even better.. like im just naturally more aggressive and pissed off if i havn't eaten alot prior to sprinting/jumping..
i dno their are some evolutionary mechanisms at play..
peace man, off to movies!
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Agreed , very interesting...
As for the shit talk , come oooon , shit talk is funny/cool , keep it rollin'! :D
What i was always curious , the million dollar question : "how long is the energy you eat available?"
Im not talking any energy , im talking carbs from rice, pasta or whole grain bread , thats my main energy income.
I used the same-day aproach coz i was afraid it would be wasted if i eat it the previous day.
Probably i must use the same-day approach for bulking and the prev-day aproach for explosive/sport events.
So now that im done with bulking , it should be 100% your aproach...
Nice , always like trying something new.
Thanks for the tips! :D
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damn... i think once u start losing the flubber ur gonna be a beast!!
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damn... i think once u start losing the flubber ur gonna be a beast!!
lol , thanks , i'll give it a try for sure... ;)
-
all good points, most good preworkout supps/ energy drinks normally say to take on empty stomache
I like to take cytosports fast twitch...hard to find sometimes but it has a good combo of alot of caffeine(200 mg per serving) + L tyrosine and creatine n maybe some other stuff, and taste good
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What i was always curious , the million dollar question : "how long is the energy you eat available?"
Im not talking any energy , im talking carbs from rice, pasta or whole grain bread , thats my main energy income.
I used the same-day aproach coz i was afraid it would be wasted if i eat it the previous day.
This is an interesting topic. You have 3 sources for glucose:
1. Muscular glycogen: capacity ~300-500grams - Once it gets stored it doesn't leave until you exercise, and it takes a LOT of exercise to even come close to using it up. 300 grams of muscle glycogen is 1200 calories worth, so you'd have to be doing something that burns a TON of calories to even come close to depleting all your muscle glycogen.
2. Liver glycogen: capacity ~50-75 grams - This is what supplies your mental energy needs on a daily basis.
3. Blood sugar: <~10 grams - This is the sugar floating around in your blood either from a recent meal or that which has been released from your liver.
Your liver glycogen and blood sugar is most strongly affected by what you've eaten today. The glycogen in your muscles doesn't impact your mental energy. It will be used as fuel by the exercising muscles. Your immediate mental energy comes from sugar in your blood (a couple of teaspoons worth) and that which is stored in your liver. If you run out of liver glycogen you feel like shit mentally ( unless you're in ketosis) so you need enough carbs on a daily basis for that (50-100 grams or so). Your muscular glycogen really comes from the previous days eating.
However, unless you're engaged in really high volume exercise muscle glycogen isn't likely to be much of a limiting factor. In fact, I've seen some positive things with regard to vertical jump in the middle of a carbohydrate depletion cycle. It was a specific form of bulking and cutting I was playing around with a few years back. You take several days and do lots of high volume exercise and low carb eating to deplete the muscles of glycogen, then follow that up with several days of the opposite approach. What I noticed was 3 or 4 days into it (when I was just about fully depleted) my sprints were a little quicker and jumps a little higher. I'm not sure how replicable this is for everyone, but each gram of glycogen has 3 grams of water with it. If you deplete most of the glyocgen out of your muscles you'll also deplete 3 x that much in water, which will likely be over 5 lbs worth. You'll be weaker due to the impact that muscle glycogen has on leverage in your muscles, but that will likely be offset by the reduced water and bodyweight you're carrying around.
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What i was always curious , the million dollar question : "how long is the energy you eat available?"
Im not talking any energy , im talking carbs from rice, pasta or whole grain bread , thats my main energy income.
I used the same-day aproach coz i was afraid it would be wasted if i eat it the previous day.
This is an interesting topic. You have 3 sources for glucose:
1. Muscular glycogen: capacity ~300-500grams - Once it gets stored it doesn't leave until you exercise, and it takes a LOT of exercise to even come close to using it up. 300 grams of muscle glycogen is 1200 calories worth, so you'd have to be doing something that burns a TON of calories to even come close to depleting all your muscle glycogen.
2. Liver glycogen: capacity ~50-75 grams - This is what supplies your mental energy needs on a daily basis.
3. Blood sugar: <~10 grams - This is the sugar floating around in your blood either from a recent meal or that which has been released from your liver.
Your liver glycogen and blood sugar is most strongly affected by what you've eaten today. The glycogen in your muscles doesn't impact your mental energy. It will be used as fuel by the exercising muscles. Your immediate mental energy comes from sugar in your blood (a couple of teaspoons worth) and that which is stored in your liver. If you run out of liver glycogen you feel like shit mentally ( unless you're in ketosis) so you need enough carbs on a daily basis for that (50-100 grams or so). Your muscular glycogen really comes from the previous days eating.
However, unless you're engaged in really high volume exercise muscle glycogen isn't likely to be much of a limiting factor. In fact, I've seen some positive things with regard to vertical jump in the middle of a carbohydrate depletion cycle. It was a specific form of bulking and cutting I was playing around with a few years back. You take several days and do lots of high volume exercise and low carb eating to deplete the muscles of glycogen, then follow that up with several days of the opposite approach. What I noticed was 3 or 4 days into it (when I was just about fully depleted) my sprints were a little quicker and jumps a little higher. I'm not sure how replicable this is for everyone, but each gram of glycogen has 3 grams of water with it. If you deplete most of the glyocgen out of your muscles you'll also deplete 3 x that much in water, which will likely be over 5 lbs worth. You'll be weaker due to the impact that muscle glycogen has on leverage in your muscles, but that will likely be offset by the reduced water and bodyweight you're carrying around.
great post man!
yeah, i have some experience as well on these issues as I have played around with it also, here's what I've found:
When it comes to "depleting glycogen", to lose that extra water weight etc, my results have been very inconsistent. For example, at times I was able to drop 5-7 lb by depleting, but I couldn't get that "pop" every session. Sometimes I'd deplete and my legs would feel so shaky and weak, even though my mental arousal is through the roof. Other times I'd be on point, jumping at least 2" higher than if I hadn't depleted, every jump feeling so explosive. When depleting, I'd deplete for 2-3 days prior, and eat lots of bananas etc. Day of, i'd eat bananas and very light meals. It really didn't seem like what I ate THAT DAY was causing the problems when the "shaky legs" feelings persisted. Sometimes when my legs felt shaky, i'd actually jump great, but most often i'd jump normal or slightly worse. I did set alot of PR's that way though on those good jump sessions, so I definitely got it to work, it's just the consistency that would bother me.
I've only recently been eating big the day before jumping sessions, and then light day of. So i'm not sure yet in terms of PR's etc how well it effects, but one thing is for sure, I always feel good. My legs ALWAYS feel strong, I don't get that shaky feeling. So basically, all that's really changed is how much I eat the day before.
For example, yesterday I ate:
- stir fry + egg omelette
- tacos + taco chips
- big smoothie
- ice cream cup
- whole milk - 4 glasses
- 7 bananas + turkey & cheese sandwhich
Today I've eaten, and will eat:
- turkey and cheese sandwhich + coffee drink (starbucks bottled)
- iced tea + lemon + arizona ice tea packet (with ginsing) (1 glass already, another glass 1 hour before session)
- 2-3 bananas 2 hours before session
so, huge yesterday, very light today.. I woke up at 158.8 and after some bathroom duty i hit 156.. we're talking MAJOR bowel contractions from all of those bananas.. so here I ate a ton yesterday but I really think I get rid of nearly all of the excess due to all of those bananas.
so far today, my blood sugar feels great, legs feel so strong getting up out of chair/bed/walking around etc.. by the time I actually start dunking I should be around 156.. so almost 3 lb lost while staying energy-balanced.
One thing i've noticed, even though I'm loading up more glycogen on the day prior to jumping, come day of, while im eating light, im actually pissing a TON.. that calorie/diet fluctuation really has you pissing alot.
Regardless of both strategies, eating light DAY OF jumping/important training really has me feeling mentally arroused/100% mentally.. if i eat alot DAY OF, i usually feel to content mentally.. alot harder for me to get amp'd.. i have less "twitch".
So i dno, i think both can work for sure, it's just the consistency of eating big the day prior that is leading me towards this approach. This guy Dynamo on TVS was trying to get 40 RVJ, he was close like 38-39 for a while, I told him to eat very big the day before his jump session and he hit 40 right after doing this.. He had been eating very light the day prior etc. I mean of course that's only one case.
My diet is basically, light as hell on jumping days and heavy before jumping.. Sometimes i'll eat light prior to jumping just to create a more negative caloric balance during the week, but if I want to jump very good the next day, i've been WANTING to eat big prior to that session.. it's becoming a sort of adaptation.
On another topic, I really think this approach im doing is working nice..
Day 1: short workout: sprint focus
Day 2: short workout: dunk/plyo focus
If I keep the volume light on sprint days, I am so much more activated in all musculature involved in RVJ. KellyB, remember when I was running just one 400 prior to those huge PR dunk sessions I was having? Seems like I'm getting that effect again. I've noticed people do nothing the day before jumping sometimes, to try and be 100% ready, i'd honestly always recommend some short sprints the day prior, very low volume, just to fire everything up.. low volume short sprints shouldn't cause any fatigue imo.
The only "wrench" ive thrown into my jumping routine is my high frequency PMGHR's... I can sacrifice a bit right now though to focus on that, my hamstrings are just way too weak.. so far with this high frequency approach on pmghr ive made some nice progress very fast, and it doesn't seem to be effecting my jumping.
Ok, end long post. :D
peace
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Kelly , Andrew , great posts! :D
-
STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
15 June 2010
EXPLOSIVE BLOCK A, strength workout , modified : reduced volume.
Weight@session: ~197. Nice , it started dropping finally!
SQUATS:
1x2@209
1x2@253
1x4@275 , ( PR , previous was MSEM 3x1@275 )
209 was ATG and a bit explosive , 253 was parallel and 275 was ~2'' above parallel.
BSS :
1x5@176
1x5@198
1x5@220
CALVE RAISES:
1x15@308
1x15@330
1x15@374
-
16 June 2010
Conditioning/recovery workout
Weight@session : ~198
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x40m sprints at ~80%
Rest was ~40sec both for 40m and 80m sprints.
-5 min rest
JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs : ~26''
- 1x3 2-steps DLRVJs : ~30''
- 1x3 full runup DLRVJs : ~30''
- "7 Days Vertical Jump Cure" routine without the glutes excercises.
- My usual lower body stretch routine.
-
17 June 2010
Conditioning/recovery workout
Weight@session : ~197
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 10x80m sprints at ~40%
- 5 mins rest
- 10x80m sprints at ~40%
Nice and easy , not really sprints , like ~25sec running - ~35sec rest.
Still weighted 2lbs less after session , its too hot so im sweating like crazy!
- My usual lower body stretch routine.
-
STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
18 June 2010
Weight@session: ~198
EXPLOSIVE BLOCK A , Explosive workout 1.
Planned to do DLRVJs/PR for plyo today.
Ate big yesterday , light today , worked , i was 198 but feeling powerfull like when 200+, filled up caffeine , all ready!
Weather was sunny and damn hot again , everything perfect.
And then this happened:
http://www.youtube.com/watch?v=B2t8KnaTrQM
:o :o :o
Nice to watch it , not nice to drive it! LOL
Back to the workout:
3x5 18'' depth jumps
REA SQUATS :
4x3@143lbs.
That should be ~50% 1RM.
- Freefall was ok , transition was done fast although it was actually slow , going up was explosive , didnt jump at the end though , probably perfect load.
PAUSE BSS ( focus on pause , tempo was like 1 - 2 - whatever needed to go up ):
1x5@176
1x5@198
1x5@220
CALVE RAISES:
3x12@286
Took those easy because of DJs.
-
sux, i got rained out too :<
-
20 June 2010
Vertical jump testing / dunks session
Weight@session : 197
- 15' dynamic warmup + bunch of low/medium effort jumps.
- jumping on concrete , 9'10'' rim
2x4 SVJs : 28''
1x2 2 step lead in jumps : ~31+''
1x2 full runup jumps ~32+''
~5x4 dunk attempts.
Some good misses , few soft makes , 1 hard dunk.
Got a crazy jump on 1 miss , probably over 33''
Pic here:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg7832/#msg7832 (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg7832/#msg7832)
Vids soon...
Edit : vid link/embedded here :
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg7883/#msg7883 (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg7883/#msg7883)
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20 June 2010
Vertical jump testing / dunks session
Weight@session : 197
- 15' dynamic warmup + bunch of low/medium effort jumps.
- jumping on concrete , 9'10'' rim
2x4 SVJs : 28''
1x2 2 step lead in jumps : ~31+''
1x2 full runup jumps ~32+''
~5x4 dunk attempts.
Some good misses , few soft makes , 1 hard dunk.
Got a crazy jump on 1 miss , probably over 33'' , pics/vids soon!
ooooooooQ!!#@d@!!!!!!!!!!
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o shit vag is banging!!!
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STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
21 June 2010
Weight@session: ~196
EXPLOSIVE BLOCK A , Explosive workout 2 , modified.
Depth jumps : skipped , shins/anklles were too stressed from yesterday's jump/dunk session
EXPLOSIVE BOX SQUATS:
6x2@187lbs.
That should be ~60% 1RM.
Box was parallel.
Damn explosive , no fatigue , could load more. Rest between sets ~1:30 mins.
BARBELL LUNGES ( smith machine was taken so i did those ):
1x5@165
1x5@187
1x4@209
CALVE RAISES:
1x15@330
1x15@374
1x12@374
Rest between sets : 1min
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nice! 196 & dropping :D
will happen = (weight = drop slowly) + (1rmSquat/BSS = maintain or improve)
great that you had so much power on the explosive box SQ..
peace
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22 June 2010
Conditioning/recovery workout
Weight@session : ~198
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 10x80m sprints at ~50% , ~40 sec rst
- 3 mins rest
- 10x40m sprints at ~80% , ~30 sec rest
- 3 mins rest
- ~10 mins very light jog.
- My usual lower body stretch routine.
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23 June 2010
Upper Body Workout
Weight@session : ~197 , although i ate big today ( for workout + jumps/dunks tomorrow ). Good shit , its dropping!
BENCH PRESS:
1x5@132
1x5@143
1x5@154*
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level )
1x5@121
1x5@132
1x5@143
WIDE GRIP LAT PULLDOWN:
1x5@154
1x5@164
1x5@176
EZ BAR STANDING BICEP CURLS:
3x10@66
TRICEP PUSHDOWNS:
3x10@132*
* : 6'5'' wingspan + strong triceps = pussy bench! ;D
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24 June 2010
Vertical jump testing / dunk session
Weight@session : 197
Stim : double espresso at 2pm , 1 redbull 7:30pm , started warming up at 8:00pm
-10' dynamic warmup
-bunch of low/mid effort jumps
1x3 SVJ : Above 28'' . not quite 28 1/2 though... like 28 1/3. Its a PR.
1x3 2-steps lead in RVJs : 31 to 32
1x3 full runup RVJs 32 to 33
Dunks : wanted to record a sick session on 9'8'' , for fun.
-1x4 warmup dunks , not recording : SICK , 2 hard one handers , one right and one left both all wrist in rim , one hard 2 hander hanging after it , and one semi-tomahawk , all makes!
-Then i started recording! Duh , fail , i was overhyped from the dunks i landed before , was almost shaking , lost focus and coordination , bleh...
Did 3x4 dunk attempts , got only a few 2 handers , nothing special though , and 1 CRAZY off the backboard miss , probalby ~34'' , RVJ PR tie.
-Closed the cam , tried 4 more dunks. Damn , it came back , 2 wrist in rim one handers and a soft reverse , WTF???
Jumps wouldnt drop off , but decided to terminate , it was ~25 max effort RVJs.
Pic from the possible RVJ PR tie at my pics/vids thead:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg8116/#new (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg8116/#new)
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24 June 2010
Vertical jump testing / dunk session
Weight@session : 197
Stim : double espresso at 2pm , 1 redbull 7:30pm , started warming up at 8:00pm
-10' dynamic warmup
-bunch of low/mid effort jumps
1x3 SVJ : Above 28'' . not quite 28 1/2 though... like 28 1/3. Its a PR.
1x3 2-steps lead in RVJs : 31 to 32
1x3 full runup RVJs 32 to 33
Dunks : wanted to record a sick session on 9'8'' , for fun.
-1x4 warmup dunks , not recording : SICK , 2 hard one handers , one right and one left both all wrist in rim , one hard 2 hander hanging after it , and one semi-tomahawk , all makes!
-Then i started recording! Duh , fail , i was overhyped from the dunks i landed before , was almost shaking , lost focus and coordination , bleh...
Did 3x4 dunk attempts , got only a few 2 handers , nothing special though , and 1 CRAZY off the backboard miss , probalby ~34'' , RVJ PR tie.
-Closed the cam , tried 4 more dunks. Damn , it came back , 2 wrist in rim one handers and a soft reverse , WTF???
Jumps wouldnt drop off , but decided to terminate , it was ~25 max effort RVJs.
Pic from the possible RVJ PR tie at my pics/vids thead:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg8116/#new (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg8116/#new)
wow what a session.. damn.. once i get that shaky/beyond overhyped feeling im usually done for.. hard to come back from that.
sick pic man and great stuff, next time leave the cam on earlier lol@!$!@
peace
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wow what a session.. damn.. once i get that shaky/beyond overhyped feeling im usually done for.. hard to come back from that.
sick pic man and great stuff, next time leave the cam on earlier lol@!$!@
peace
Yes , crazy session indeed! Forgot to mention that after my SVJs it started raining! i was so pissed!!! but it turned up to be just a 5 min shit , court didnt get wet at all.
That overhype shit had to do with the cam , once i got the crazy warmup dunks without filming , i got too anxious to get them on cam too , that overhyped me. And thats probably why it came back after closing the cam. Whatever , better luck next time! ;D
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wow what a session.. damn.. once i get that shaky/beyond overhyped feeling im usually done for.. hard to come back from that.
sick pic man and great stuff, next time leave the cam on earlier lol@!$!@
peace
Yes , crazy session indeed! Forgot to mention that after my SVJs it started raining! i was so pissed!!! but it turned up to be just a 5 min shit , court didnt get wet at all.
That overhype shit had to do with the cam , once i got the crazy warmup dunks without filming , i got too anxious to get them on cam too , that overhyped me. And thats probably why it came back after closing the cam. Whatever , better luck next time! ;D
even more confidence though for whenever your next dunk session will be..
things are looking good keep it up!
peace man
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Video from yesterday at my pics/vids thread :
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg8181/#msg8181 (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg8181/#msg8181)
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STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
25 June 2010
Weight@session: ~197
EXPLOSIVE BLOCK B, Strength workout.
SQUATS:
1x5@209lbs.
1x5@254lbs ( parallel box squat )
2+0+1@297lbs ( HUGE PR! )
I planned to do parallel box squats@275 that was my PR. But 254 felt too light so i got greedy.
First 2 reps were half squats ( 2'' above parallel ) , then i went parallel ( box ) , failed to rise , sat there 20secs ( with 300lbs on my back ) , retried and got it up. Crazy shit...
BSS
1x6@176
1x6@198
1x5@231 ( HUGE PR here too! )
Crazy stim effect from squating 297 , 198 was light as a feather , i was actualy laughing lifting them. Very weird feeling!
CALVE RAISES:
3x12@330
Took those very easy because right ankle was bugging from the dunks.
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STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
25 June 2010
Weight@session: ~197
EXPLOSIVE BLOCK B, Strength workout.
SQUATS:
1x5@209lbs.
1x5@254lbs ( parallel box squat )
2+0+1@297lbs ( HUGE PR! )
I planned to do parallel box squats@275 that was my PR. But 254 felt too light so i got greedy.
First 2 reps were half squats ( 2'' above parallel ) , then i went parallel ( box ) , failed to rise , sat there 20secs ( with 300lbs on my back ) , retried and got it up. Crazy shit...
BSS
1x6@176
1x6@198
1x5@231 ( HUGE PR here too! )
Crazy stim effect from squating 297 , 198 was light as a feather , i was actualy laughing lifting them. Very weird feeling!
CALVE RAISES:
3x12@330
Took those very easy because right ankle was bugging from the dunks.
damn... good shit but sitting on the box with 300 lb on ur back for 20s isnt good, another reason why i like pin squats hehe!
congrats on pr's..
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damn... good shit but sitting on the box with 300 lb on ur back for 20s isnt good, another reason why i like pin squats hehe!
congrats on pr's..
Yes , pretty stupid trying to take PR from 275lbs above parallel to 297 parallel. Lucky bastard not to have any consequences. Never again such stupidity!!! Lower back sore today , feeling is similar to whenever i PRed on deadlifts. Nth much though...
Thanks for the congrats.
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27 June 2010
Back still bugging but much much less , like 1/10.
Right ankle also 1/10.
Wanted to do sprints+jumps today but decided to give back+ankle a bonus rest.
-7 Day Vertical Jump Cure routine.
-My usual lower body stretch routine.
Extra goal for new week : lower calorie intake.
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STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
28 June 2010
Weight@session: ~195 , niceeeee.
Ankle / back : 100%
EXPLOSIVE BLOCK B , Explosive workout 1.
-4x5 18'' depth jumps
Those felt great , realy explosive.
REA SQUATS :
4x3@143lbs
Dont really like that excercise. Oh well , its done now! :D
PAUSE BSS ( focus on pause , tempo was like 1-2-1 ):
1x5@176
1x5@198
1x5@220
CALVE RAISES:
1x12@286
1x12@330
1x12@354
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- Updated PRs on 1st journal post:
http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg1306/#msg1306 (http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg1306/#msg1306)
- Created avatar&signature , looks like everyone did that last night! :D
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- Updated PRs on 1st journal post:
http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg1306/#msg1306 (http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg1306/#msg1306)
- Created avatar&signature , looks like everyone did that last night! :D
june pr's look good :D
shit, two more days to get one more before july! lollololl.
avitar is nice mang, i tried making some jump ones but they looked whack, yours is zoomed in nice.
peace
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june pr's look good :D
Yes , thanks. Jumping PRs sequence looks sooo logic ,they dissapear while bulking and then they appear on a weekly basis ( explosive phase ).
July = peak block + lean down + GMNDFDSNGHHHH$@#$@@#@#$@@ #$ :D :D :D
shit, two more days to get one more before july! lollololl.
Nah , no time, jumps are scheduled for Thursday. If only June had 31 days... LOL
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Speaking of peaking workouts... and jumping PRs...
I'll be changing only the "main" excercise in the peak block , creating those 3 workouts (A/B/C ) that ill be cyclying.
A, B, C : 3/4x5 27'' DJs
A: squat MSEM 3x2 @ ~80-85% ( buffer for stim )
B: squat 4x3 1/4 squats @110-120%
C: speed squat MSEM , 8x1@70-80%
A-B-C : BSS MSEM 2x2 , ~100%
A-B-C : Calves 3x12/15
Question 1 :
Whats the best timing for a jump/dunk session after those kind of workouts? I mean i know im fresh all week with them, but when is the max stim effect? 48 or 72 hours later?
Question 2 :
How often should i do them? Shall i go every 4-5 days or stick to 1xweek?
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Speaking of peaking workouts... and jumping PRs...
I'll be changing only the "main" excercise in the peak block , creating those 3 workouts (A/B/C ) that ill be cyclying.
A, B, C : 3/4x5 27'' DJs
A: squat MSEM 3x2 @ ~80-85% ( buffer for stim )
B: squat 4x3 1/4 squats @110-120%
C: speed squat MSEM , 8x1@70-80%
A-B-C : BSS MSEM 2x2 , ~100%
A-B-C : Calves 3x12/15
Question 1 :
Whats the best timing for a jump/dunk session after those kind of workouts? I mean i know im fresh all week with them, but when is the max stim effect? 48 or 72 hours later?
A & C would be best with 1-2 days of full rest before jumping.. B would definitely need 2 full rest days imo.. so with A & C i would play it by feel a bit, C would definitely be the one i'd go 1 day rest with.. so do it like this:
A, rest, rest, JUMP, rest, B, rest, rest, JUMP, rest, C, rest, JUMP, repeat
that would be my initial 'flow'.
you could condense it a bit just to test it out, maybe on second cycle through then go back to first cycle.. condensed:
A, rest, rest, JUMP, B, rest, rest, JUMP, C, rest, JUMP, rest, repeat
those two cycles through would be nearly a month of training.. should work pretty good.
Question 2 :
How often should i do them? Shall i go every 4-5 days or stick to 1xweek?
^^
pece man!
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A & C would be best with 1-2 days of full rest before jumping.. B would definitely need 2 full rest days imo.. so with A & C i would play it by feel a bit, C would definitely be the one i'd go 1 day rest with.. so do it like this:
A, rest, rest, JUMP, rest, B, rest, rest, JUMP, rest, C, rest, JUMP, repeat
that would be my initial 'flow'.
you could condense it a bit just to test it out, maybe on second cycle through then go back to first cycle.. condensed:
A, rest, rest, JUMP, B, rest, rest, JUMP, C, rest, JUMP, rest, repeat
those two cycles through would be nearly a month of training.. should work pretty good.
pece man!
Ah , great , covered me 100% , thanks a lot!!!
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29 June 2010
Conditioning/recovery workout
Weight@session : ~194. Looks like im finaly losing the water! :D
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 10x80m sprints at ~60% , ~40 sec rst
- 3 mins rest
- 10x40m sprints at ~80% , ~30 sec rest
- 3 mins rest
- ~10 mins very light jog.
- My usual lower body stretch routine.
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29 June 2010
Conditioning/recovery workout
Weight@session : ~194. Looks like im finaly losing the water! :D
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 10x80m sprints at ~60% , ~40 sec rst
- 3 mins rest
- 10x40m sprints at ~80% , ~30 sec rest
- 3 mins rest
- ~10 mins very light jog.
- My usual lower body stretch routine.
daaaamn 194..
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Weight@session : ~194. Looks like im finaly losing the water! :D
daaaamn 194..
Yup , its dropping! :D
I had a 7-10 days lag from when i stopped big eating , weight wouldn't drop although i was dieting, must have been the water , maybe some lag in hormonal signaling too...
I also lowered caloric intake a bit last week, but still nothing too much.
Now "low eating days" are ~1500Kcals , "big eating days" ~2500 , week = 2 big - 5 low
Before it was low ~1800 , big ~3000 , week = 3 big / 4 low
Bulking was : low ~2000 , big ~3500 , week = 4 big / 3 low.
I'm curious to see how weight reduction will impact my vert , both height and feeling.
Minimum allowed weight = 185.
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30 June 2010
Upper Body Workout
Weight@session : ~196 , ate big today ( for workout + possible jumps/dunks tomorrow ).
BENCH PRESS:
1x6@132
1x6@143
1x5@154
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level )
1x6@110
1x6@132
1x4@154 , 4'' limited ROM , too heavy
WIDE GRIP LAT PULLDOWN:
1x5@165
1x5@176
1x5@187
EZ BAR STANDING BICEP CURLS:
3x10@66
TRICEP PUSHDOWNS:
3x10@132
Weight went down , but strength went up , nice :)
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30 June 2010
Upper Body Workout
Weight@session : ~196 , ate big today ( for workout + possible jumps/dunks tomorrow ).
BENCH PRESS:
1x6@132
1x6@143
1x5@154
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level )
1x6@110
1x6@132
1x4@154 , 4'' limited ROM , too heavy
WIDE GRIP LAT PULLDOWN:
1x5@165
1x5@176
1x5@187
EZ BAR STANDING BICEP CURLS:
3x10@66
TRICEP PUSHDOWNS:
3x10@132
Weight went down , but strength went up , nice :)
very good sign ;d
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Yup , its dropping!
I had a 7-10 days lag from when i stopped big eating , weight wouldn't drop although i was dieting, must have been the water , maybe some lag in hormonal signaling too...
I also lowered caloric intake a bit last week, but still nothing too much.
Now "low eating days" are ~1500Kcals , "big eating days" ~2500 , week = 2 big - 5 low
Before it was low ~1800 , big ~3000 , week = 3 big / 4 low
Bulking was : low ~2000 , big ~3500 , week = 4 big / 3 low.
I'm curious to see how weight reduction will impact my vert , both height and feeling.
Minimum allowed weight = 185.
There is often a lag effect with fat loss. As the cell loses fat it gets replaced by water so it may appear like you haven't lost anything initially. Then you put some carbs back in your system and that water gets pulled out of the fat cells then BAM! All the sudden overnite you seem to drop 5 lbs. FWIW, that lag effect seems to be intensified by the extent of your deprivation. Big deprivation = big time lag effect.
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I had a 7-10 days lag from when i stopped big eating , weight wouldn't drop although i was dieting, must have been the water , maybe some lag in hormonal signaling too...
I also lowered caloric intake a bit last week, but still nothing too much.
Now "low eating days" are ~1500Kcals , "big eating days" ~2500 , week = 2 big - 5 low
Before it was low ~1800 , big ~3000 , week = 3 big / 4 low
Bulking was : low ~2000 , big ~3500 , week = 4 big / 3 low.
I'm curious to see how weight reduction will impact my vert , both height and feeling.
Minimum allowed weight = 185.
There is often a lag effect with fat loss. As the cell loses fat it gets replaced by water so it may appear like you haven't lost anything initially. Then you put some carbs back in your system and that water gets pulled out of the fat cells then BAM! All the sudden overnite you seem to drop 5 lbs. FWIW, that lag effect seems to be intensified by the extent of your deprivation. Big deprivation = big time lag effect.
Ah , very interesting...
Although i never deprive myself too much in fat loss cycles, i always get that water lag. Lasts like 1 week to 10 days.
Thanks Kelly!
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1 July 2010
Conditioning/recovery workout
Weight@session : ~196 , fuck , didn't get to lose yesterday's big eating.
Also felt like shit , a little numb and not explosive
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 10x80m sprints at ~40% , ~40 sec rest.
Took those easy , didn't want to cause much fatigue so i could get some good jumps.
- 3 mins rest
JUMPS ( 10' rim , concrete ):
-1x3 SVJs : 24'' - 26'' - 26''
WTF??? 9'11'' at 1st jump , didn't touch rim!!! That hasn't happened for ages!!!
-1x2 1-step DLRVJs : 31'' - 31''
-1x2 2-step DLRVJs : 32'' - 32''
-1x5 DLRVJs : 32'' , 32,5'' , 32,5'' , 33'' , 31''
33'' was sick , maybe it was 33,5'' got to hit rim at 32,5'' on my way down.
7,5'' SVJ-RVJ gap is a PR.
33'' is a 10'-concrete PR.
- My usual lower body stretch routine.
Weird session...
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I just reviewed my activity the last 15 days :
15 : lower body strength workout
16 : 20 sprints + jumps
17 : 20 sprints
18 : lower body explosive workout
19 : rest
20 : dunks ( ~30 max jumps + PR )
21 : lower body explosive workout
22 : 20 sprints
23 : upper body workout
24 : dunks ( ~25 max jumps + PR )
25 : lower body strength workout
26 : rest
27 : 7DVJC
28 : lower body explosive workout
29 : 20 sprints
30 : upper body workout
Sum : Holy shit , take it easy man!!!
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I just reviewed my activity the last 15 days :
15 : lower body strength workout
16 : 20 sprints + jumps
17 : 20 sprints
18 : lower body explosive workout
19 : rest
20 : dunks ( ~30 max jumps + PR )
21 : lower body explosive workout
22 : 20 sprints
23 : upper body workout
24 : dunks ( ~25 max jumps + PR )
25 : lower body strength workout
26 : rest
27 : 7DVJC
28 : lower body explosive workout
29 : 20 sprints
30 : upper body workout
Sum : Holy shit , take it easy man!!!
Nah, man. If you're rolling, keep it rolling!
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word. most people respond better to high freq shit. and vag, its not like ur playing 2hrs of a sport. everything u do is vert focused so ur programming is perfect right now
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I just reviewed my activity the last 15 days :
15 : lower body strength workout
16 : 20 sprints + jumps
17 : 20 sprints
18 : lower body explosive workout
19 : rest
20 : dunks ( ~30 max jumps + PR )
21 : lower body explosive workout
22 : 20 sprints
23 : upper body workout
24 : dunks ( ~25 max jumps + PR )
25 : lower body strength workout
26 : rest
27 : 7DVJC
28 : lower body explosive workout
29 : 20 sprints
30 : upper body workout
Sum : Holy shit , take it easy man!!!
Nah, man. If you're rolling, keep it rolling!
x2 :D
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Nah, man. If you're rolling, keep it rolling!
word. most people respond better to high freq shit. and vag, its not like ur playing 2hrs of a sport. everything u do is vert focused so ur programming is perfect right now
x2 :D
Hmmm... 3/3 , and from 3 different training personalities... OK guys , ill keep it up! :D
On a sidenote :
My natural approach would be to train every day all day. I hate rest days , and i feel the eager to go out and run or lift or jump every single day. My work capacity is also very good , or maybe insane:
Back in the day , when i was ~25 i would work out 4 times a week doing this:
- 4km run or 45 mins aerobics
- Weights , 5 excercises 4x8 fashion
- 500 reps core ( abs+low back )
- 1km swimming
Workouts lasted ~3hours, LOL.
And i was fresh at each workout , did this shit for ~2 years!!!
But those joints and muscles get rusty , they get tired more easy and they need more time to recover . Its hard to explain it , you can only feel it...
Its a need now to have in mind/plan recovery too...
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Nah, man. If you're rolling, keep it rolling!
word. most people respond better to high freq shit. and vag, its not like ur playing 2hrs of a sport. everything u do is vert focused so ur programming is perfect right now
x2 :D
Hmmm... 3/3 , and from 3 different training personalities... OK guys , ill keep it up! :D
On a sidenote :
My natural approach would be to train every day all day. I hate rest days , and i feel the eager to go out and run or lift or jump every single day. My work capacity is also very good , or maybe insane:
Back in the day , when i was ~25 i would work out 4 times a week doing this:
- 4km run or 45 mins aerobics
- Weights , 5 excercises 4x8 fashion
- 500 reps core ( abs+low back )
- 1km swimming
Workouts lasted ~3hours, LOL.
And i was fresh at each workout , did this shit for ~2 years!!!
But those joints and muscles get rusty , they get tired more easy and they need more time to recover . Its hard to explain it , you can only feel it...
Its a need now to have in mind/plan recovery too...
I actually have an article planned and that is one of the topics.. our mindsets on training growing up in our developmental years through adulthood has a huge impact on how we have become as athletes.. those marathon session just aren't good for power, and people like you and I just can't "rest" we have to train so hard, day in day out, or we don't "feel complete" or "feel like we've done enough".. that mindset is great for conditioning, endurance, etc, but not for power..
so it's funny how our mentalities shaped our training process which shaped the way our bodies produce force :D
peace!
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^^^ This is really interesting. Although thinking about my own training history... never mind, not gonna hijack vag's log anymore! :D Thoughts cont'd in my log.
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STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
2 July 2010
Weight@session: ~195,5
EXPLOSIVE BLOCK B , Explosive workout 2 , modified.
-3x5 18'' Depth Jumps
EXPLOSIVE BOX SQUATS:
8x2@209lbs.
That should be ~65 to 70% 1RM.
Box was parallel.
Rest between sets ~1:15 mins.
BSS:
1x5@176
1x5@198
1x5@220
Light weight , could have easily PRed but decided to hold back some weight for stim.
CALVE RAISES:
3x12@308
Took those easy too.
END OF EXPLOSIVE BLOCK , finally , PEAK TIME!!!
Sunday = flying.
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In my experience people that at one time do a lot of running on a weekly basis permanently boost their work capacity and ability to recover. Ex runners always want to train often. Slow twitch muscles recover more rapidly.
What you're doing is fine it's not like you're going out and killing yourself every single day 7 days per week. Those short feeder workouts are good. The avg. bro thinks he needs to be doing high volume shit 7 days per week though and that doesn't often work very well.
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In my experience people that at one time do a lot of running on a weekly basis permanently boost their work capacity and ability to recover. Ex runners always want to train often. Slow twitch muscles recover more rapidly.
What you're doing is fine it's not like you're going out and killing yourself every single day 7 days per week. Those short feeder workouts are good. The avg. bro thinks he needs to be doing high volume shit 7 days per week though and that doesn't often work very well.
Word , that was the idea of those ~50%sprints/low volume jump sessions, keep eveything firing without much fatigue.
As for the high volume 24-7, ive been there too , did u see the template i was doing 10 years ago? And even 3 years ago that i started jump training , i did air alert!!! The full fucking thing , 16 weeks , didnt miss a single workout , didnt skip a single set! LOL , what a waste of time and energy that was! :D
Hopefully im feeling it/planning it much better now...
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Videos from yesterday's training at my pics/vids thread :
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg8611/#new (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg8611/#new)
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3 July 2010
Body measurements
After ~1 month of 2 explosive blocks ( strength-explosive-explosive )
Weight ( in the morning ) : ~192 , ( -6lbs )
Waist ( navel level , loose) : ~36,2'' , ( -0,4'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~26,4'' , ( +0,2'' )
Hips ( middle of butt , loose ) : ~42,15'' , ( same )
Biceps ( flexed ) : ~16'' , ( +0,25'' )
Calves : 15,35'' , ( +0,2'' )
Bodyfat estimation (online calculator) : ~18,8% ( +0,2% )
Bodyfat estimation (BF measuring scale) : ~16,5% ( -1% )
Green/Red = comparison with previous measurements , green = positive , red = negative
- So i lost 6lbs , waist went down , but every muscle circumference went up! Crazy shit , very happy with those measurements! :D
- The weight/waist/height calculator is once again evidently wrong.
-----------------------------------------------------------------------------------------------------------------------------------------------
"Workout"
- "7 Days Vertical Jump Cure" routine.
- My usual lower body stretch routine
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numbers looking real good, how much have you increased say, thigh, since the start of this initial training cycle? (strength + explosive block)
peAce!
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numbers looking real good, how much have you increased say, thigh, since the start of this initial training cycle? (strength + explosive block)
peAce!
14 March 2010
Body measurements
Comparison with last measurements in January , when i was also ~1 month away from weight training:
Weight ( in the morning ) : ~183 , ( -3lbs )
Waist ( navel level , loose) : ~35'' , ( -0,2'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~24,8'' , ( -0,6'' )
Hips ( middle of butt , loose ) : ~39,7'' , ( -0,6'' )
Biceps ( flexed ) : ~15,2'' , ( -0,3'' )
Calves : 14,3'' , ( -0,45'' )
Bodyfat estimation : ~17,5% ( -0% )
My natural built is skinny without muscle.
So now , like always when im away from weights , im shrinking! :(
That was after last big pause from lifting , this March.
3 days after that i went back to gym.
I did 6 weeks of bulking , and imidiately after that i started the ratio-technique based thing.
So looks like :
+9lbs
+1,2'' waist
+1,6'' thighs
+2,45'' hips
+0,8'' biceps
+1,25'' calves
+1,3%bf
LBM : ~150 ---> ~157
The big consecutive PRs in BSS and calves are more than obvious there , all the others increases look good but just normal...
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4 July 2010
Jump testing/dunk session.
Weight@session : ~195
Stim : just a redbull , was 8pm so didnt want to get too much caffeine...
- 10' dynamic workout.
- low-mid effort jumps
- 3 mins rest
9'10'' jumps:
-1x2 SVJs : 27,5'' - 28,5'' , nice , back to PR levels
-1x2 1-step DLRVJs : 31'' - 32''
-1x2 2-step DLRVJs : 31,5'' - 32,5''
-1x2 DLRVJs : ~32,5''
no dunk attempts.
10' jumps:
-1xdropstep : ~31''
-1x2 2-step DLRVJs : 32'' - 32,5''
-1x3 DLRVJs : ~32,5'' to 33''
10' Dunk attempts:
3x5 : 0/15
Couldn't palm the damn ball , kept slipping away. I was getting up good , grabbing rim on every miss , but the ball kept slipping :-\
Wanst getting high enough for 2-handers , i need ~10'' above for them , most jumps were in the 33'' area so only ~8'' above.
Got one very nice off the backboard attempt , must have been 33'' to 34'' at the peak, felt all my hand well above rim , caught the ball at the peak, drived it home going down, but was more like a lay in than dunk.
Better luck next time ;)
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4 July 2010
Jump testing/dunk session.
Weight@session : ~195
Stim : just a redbull , was 8pm so didnt want to get too much caffeine...
- 10' dynamic workout.
- low-mid effort jumps
- 3 mins rest
9'10'' jumps:
-1x2 SVJs : 27,5'' - 28,5'' , nice , back to PR levels
-1x2 1-step DLRVJs : 31'' - 32''
-1x2 2-step DLRVJs : 31,5'' - 32,5''
-1x2 DLRVJs : ~32,5''
no dunk attempts.
10' jumps:
-1xdropstep : ~31''
-1x2 2-step DLRVJs : 32'' - 32,5''
-1x3 DLRVJs : ~32,5'' to 33''
10' Dunk attempts:
3x5 : 0/15
Couldn't palm the damn ball , kept slipping away. I was getting up good , grabbing rim on every miss , but the ball kept slipping :-\
Wanst getting high enough for 2-handers , i need ~10'' above for them , most jumps were in the 33'' area so only ~8'' above.
Got one very nice off the backboard attempt , must have been 33'' to 34'' at the peak, felt all my hand well above rim , caught the ball at the peak, drived it home going down, but was more like a lay in than dunk.
Better luck next time ;)
sheeeeeeeit.. good session though.. SVJ/RVJ was both very good..
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sheeeeeeeit.. good session though.. SVJ/RVJ was both very good..
Ya , it's 'level up' , i'm there finally , 10'
I could have landed some nice dunks on 9'10'' but suddently didnt care.
When i reach the level of barely dunking a higher rim, i lose interest in improving/doing tricks on lower rims.
Happened from 9'8'' to 9'10''
Now again from 9'10'' to 10'
Forgot to mention : At the end of the session , i tried a dunk on the 9'8'' rim. Just 1 attempt , got a huge dropstep 2 hander , really hard , both wrists above rim. Crazy stim/psycho effect , after ~20 max jumps on 10' , 9'8'' looked like 9'3'' or sth...
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sheeeeeeeit.. good session though.. SVJ/RVJ was both very good..
Ya , it's 'level up' , i'm there finally , 10'
I could have landed some nice dunks on 9'10'' but suddently didnt care.
When i reach the level of barely dunking a higher rim, i lose interest in improving/doing tricks on lower rims.
Happened from 9'8'' to 9'10''
Now again from 9'10'' to 10'
ya i feel you on that.. time to land 10' dunks.
Forgot to mention : At the end of the session , i tried a dunk on the 9'8'' rim. Just 1 attempt , got a huge dropstep 2 hander , really hard , both wrists above rim. Crazy stim/psycho effect , after ~20 max jumps on 10' , 9'8'' looked like 9'3'' or sth...
nice man.. there's some like 10'6 rim around here, i went to it one night when it was raining at the court i wanted to go.. so i found this other park and i airballed a layup and realized this hoop was enormous.. then it started raining there.. so i went to another court.. that 10' hoop felt so small, in my mind, it was the weirdest feeling..
peace
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Forgot to mention : At the end of the session , i tried a dunk on the 9'8'' rim. Just 1 attempt , got a huge dropstep 2 hander , really hard , both wrists above rim. Crazy stim/psycho effect , after ~20 max jumps on 10' , 9'8'' looked like 9'3'' or sth...
nice man.. there's some like 10'6 rim around here, i went to it one night when it was raining at the court i wanted to go.. so i found this other park and i airballed a layup and realized this hoop was enormous.. then it started raining there.. so i went to another court.. that 10' hoop felt so small, in my mind, it was the weirdest feeling..
peace
Word!
On the other park that i do my recovery/conditioning workouts , it only has 1 court , 1 rim there is 10' and the other is ~10'5'' I never jump at the 10'5'' rim though because it intimidates me, LOL!
After yesterday's experience , next time ill try jumping on 10'5'' first , then go to 10'
Not sure if it will work if its "on-purpose" though , but ill give it a try...
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why not just jump on 10'5? unless ur a dunker and not a vertbro?
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why not just jump on 10'5? unless ur a dunker and not a vertbro?
10'5'' looks "too high" , lowers my confidence and eventually i jump lower.
Example:
A bad jump for me is ~30''
Jumping on 10' , 30'' is 5'' above , even though i did a bad jump im still able to grab the rim hard , people around turn their heads , kids go wowww etc , so confidence stays high.
On 10'5'' , with 30'' i will barely touch rim , that doesnt help hyping needed for PR.
Its a mental thing , trying to get as "jacked" as possible. Its also personal , maybe the high rim would work different for someone else , like "pissing" him off so he gets higher...
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STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
5 July 2010
Weight@session: ~194,5
PEAK BLOCK , Workout 'A'
Depth Jumps : skipped because of yesterday's dunks
SQUATS , MSEM , rest between reps ~45'' , rest between sets ~4':
3x1@231 , parallel
3x1@264 , 2-3'' above parallel, hip hurts if i go deeper with heavy load.
264 should be somewhere around 85% 1RM
BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@242 , PR , previous was 231
2x1@264 :o :o :o
SHOCKED!!! 264??? Did them in good form too , free knee touching floor!
CALVE RAISES:
3x12@374
Rest between sets = 1'
-
STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
5 July 2010
Weight@session: ~194,5
PEAK BLOCK , Workout 'A'
Depth Jumps : skipped because of yesterday's dunks
SQUATS , MSEM , rest between reps ~45'' , rest between sets ~4':
3x1@231 , parallel
3x1@264 , 2-3'' above parallel, hip hurts if i go deeper with heavy load.
264 should be somewhere around 85% 1RM
BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@242 , PR , previous was 231
2x1@264 :o :o :o
SHOCKED!!! 264??? Did them in good form too , free knee touching floor!
CALVE RAISES:
3x12@374
Rest between sets = 1'
congrats on another pr lol.. your bss has blown up.
what's up with the hip? so many people getting hip pain from squatting deep, blah!
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why not just jump on 10'5? unless ur a dunker and not a vertbro?
10'5'' looks "too high" , lowers my confidence and eventually i jump lower.
Example:
A bad jump for me is ~30''
Jumping on 10' , 30'' is 5'' above , even though i did a bad jump im still able to grab the rim hard , people around turn their heads , kids go wowww etc , so confidence stays high.
On 10'5'' , with 30'' i will barely touch rim , that doesnt help hyping needed for PR.
Its a mental thing , trying to get as "jacked" as possible. Its also personal , maybe the high rim would work different for someone else , like "pissing" him off so he gets higher...
yeah i gotcha. the only heights i have used are 10' and 9'10. i like 10 better but it may only be due to increased room for a runup. idk. i think im the guy who thrives on 10'5 rim. me n adarq find coffee really boosts confidence. so does spinach, it gives me tons of swag. 8) peace!
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STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
5 July 2010
Weight@session: ~194,5
PEAK BLOCK , Workout 'A'
Depth Jumps : skipped because of yesterday's dunks
SQUATS , MSEM , rest between reps ~45'' , rest between sets ~4':
3x1@231 , parallel
3x1@264 , 2-3'' above parallel, hip hurts if i go deeper with heavy load.
264 should be somewhere around 85% 1RM
BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@242 , PR , previous was 231
2x1@264 :o :o :o
SHOCKED!!! 264??? Did them in good form too , free knee touching floor!
CALVE RAISES:
3x12@374
Rest between sets = 1'
congrats on another pr lol.. your bss has blown up.
what's up with the hip? so many people getting hip pain from squatting deep, blah!
Thanks man!
I don't know whats wrong with it , i mentioned it long time ago.
It seems pretty similar to Spike's thing , also yours from last year
3'' above felt nice though , gonna keep it like that and see how it goes...
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STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
5 July 2010
Weight@session: ~194,5
PEAK BLOCK , Workout 'A'
Depth Jumps : skipped because of yesterday's dunks
SQUATS , MSEM , rest between reps ~45'' , rest between sets ~4':
3x1@231 , parallel
3x1@264 , 2-3'' above parallel, hip hurts if i go deeper with heavy load.
264 should be somewhere around 85% 1RM
BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@242 , PR , previous was 231
2x1@264 :o :o :o
SHOCKED!!! 264??? Did them in good form too , free knee touching floor!
CALVE RAISES:
3x12@374
Rest between sets = 1'
congrats on another pr lol.. your bss has blown up.
what's up with the hip? so many people getting hip pain from squatting deep, blah!
Thanks man!
I don't know whats wrong with it , i mentioned it long time ago.
It seems pretty similar to Spike's thing , also yours from last year
3'' above felt nice though , gonna keep it like that and see how it goes...
ya :/ adam from TVS too.. and a few other people.. adam's form was damn near perfect too.
squatting above parallel definitely helped it.. it would flare up rarely but usually other stuff would contribute to that.. if i went below parallel even by an inch it would flare up instantly, so above parallel became my savior, that and unilaterals.
peace man
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i tot i was the only one with hip problems from squatting. in a way, im glad haha!
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6 July 2010
Hip pain = 0/10
Soreness = 010
Freshness = 10/10
-7 Days Vertical Jump Cure routine , without the glutes excercises.
-My usual lower body stretch routine.
-
7 July 2010
Conditioning/recovery workout
Weight@session : ~195
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 15x40m sprints at ~70% to 80% , ~40 sec rest.
- 5 mins rest
JUMPS ( 9'10'' rim , concrete ):
-1x2 SVJs : 28'' - 27''
-1x2 dropstep DLRVJs : ~30''
-1x2 1-step DLRVJs : ~31''
-1x3 2-step DLRVJs : ~32''
-1x3 full runup DLRVJs : ~32,5''
Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous! :D
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7 July 2010
Conditioning/recovery workout
Weight@session : ~195
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 15x40m sprints at ~70% to 80% , ~40 sec rest.
- 5 mins rest
JUMPS ( 9'10'' rim , concrete ):
-1x2 SVJs : 28'' - 27''
-1x2 dropstep DLRVJs : ~30''
-1x2 1-step DLRVJs : ~31''
-1x3 2-step DLRVJs : ~32''
-1x3 full runup DLRVJs : ~32,5''
Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous! :D
haha you and adarqui trying slrvj= LOLOLOL im the best slrvj'er on adarq.org, dont challenge it!! haha nice try tho :D
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haha... to be frank... i think my SLRVJ is abt 32..-34
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7 July 2010
Conditioning/recovery workout
Weight@session : ~195
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 15x40m sprints at ~70% to 80% , ~40 sec rest.
- 5 mins rest
JUMPS ( 9'10'' rim , concrete ):
-1x2 SVJs : 28'' - 27''
-1x2 dropstep DLRVJs : ~30''
-1x2 1-step DLRVJs : ~31''
-1x3 2-step DLRVJs : ~32''
-1x3 full runup DLRVJs : ~32,5''
Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous! :D
haha you and adarqui trying slrvj= LOLOLOL im the best slrvj'er on adarq.org, dont challenge it!! haha nice try tho :D
A-link from vertfreak is on this forum btw.. so calm down shawty.
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Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous! :D
haha you and adarqui trying slrvj= LOLOLOL im the best slrvj'er on adarq.org, dont challenge it!! haha nice try tho :D
A-link from vertfreak is on this forum btw.. so calm down shawty.
Raptor also in this forum.
But zgin , untill you can get on cam something better than that , eat my dust too :
http://www.youtube.com/watch?v=Ui7i7-nbd5U
:D ;D :P
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7 July 2010
Conditioning/recovery workout
Weight@session : ~195
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 15x40m sprints at ~70% to 80% , ~40 sec rest.
- 5 mins rest
JUMPS ( 9'10'' rim , concrete ):
-1x2 SVJs : 28'' - 27''
-1x2 dropstep DLRVJs : ~30''
-1x2 1-step DLRVJs : ~31''
-1x3 2-step DLRVJs : ~32''
-1x3 full runup DLRVJs : ~32,5''
Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous! :D
haha you and adarqui trying slrvj= LOLOLOL im the best slrvj'er on adarq.org, dont challenge it!! haha nice try tho :D
A-link from vertfreak is on this forum btw.. so calm down shawty.
he was last active in august,2009....
-
STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - EXPLOSIVE- SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE
8 July 2010
Weight@morning: ~190,5
Weight@session: ~193,5
PEAK BLOCK , Workout 'B'
Depth Jumps : skipped , shins & right ankle bugging from yesterday's sprints/jumps
EXPLOSIVE BOX SQUATS:
4x2@209lbs.
4x2@220lbs.
That should be ~70% 1RM.
Box was parallel.
Rest between sets ~1:15 mins.
BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
3x1@220
2x1@275 , PR
275 = 1,42*bodyweight!!!
CALVE RAISES:
3x12@308
Rest between sets = 1'
Didn't want to push here , just get a good blood flow.
-
7 July 2010
Conditioning/recovery workout
Weight@session : ~195
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 15x40m sprints at ~70% to 80% , ~40 sec rest.
- 5 mins rest
JUMPS ( 9'10'' rim , concrete ):
-1x2 SVJs : 28'' - 27''
-1x2 dropstep DLRVJs : ~30''
-1x2 1-step DLRVJs : ~31''
-1x3 2-step DLRVJs : ~32''
-1x3 full runup DLRVJs : ~32,5''
Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous! :D
haha you and adarqui trying slrvj= LOLOLOL im the best slrvj'er on adarq.org, dont challenge it!! haha nice try tho :D
I am a one leg jumper as well haha
-
STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - EXPLOSIVE- SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE
8 July 2010
Weight@morning: ~190,5
Weight@session: ~193,5
PEAK BLOCK , Workout 'B'
Depth Jumps : skipped , shins & right ankle bugging from yesterday's sprints/jumps
EXPLOSIVE BOX SQUATS:
4x2@209lbs.
4x2@221lbs.
That should be ~70% 1RM.
Box was parallel.
Rest between sets ~1:15 mins.
BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
3x1@220
2x1@275 , PR
275 = 1,42*bodyweight!!!
CALVE RAISES:
3x12@308
Rest between sets = 1'
Didn't want to push here , just get a good blood flow.
Nice job on the PR. Should get 1.5x bodyweight in the next few weeks,tear that shit up!.
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Nice job on the PR. Should get 1.5x bodyweight in the next few weeks,tear that shit up!.
Thanks man , i will go for 286 next session ( monday ) , that would be ~1,5xBW :D
Last year's PR was 110lbs , that's 150% increase so far, with all modesty it is damn impressive!
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where are you from again?
-
I am a one leg jumper as well haha
how high u get?
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haha you and adarqui trying slrvj= LOLOLOL im the best slrvj'er on adarq.org, dont challenge it!! haha nice try tho :D
I am a one leg jumper as well haha
how high u get?
Do you have to quote the workout too , just quote the relevant part , youre destroying my journal with those huge quotes! :D
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Do you have to quote the workout too , just quote the relevant part , youre destroying my journal with those huge quotes! :D
:)
-
man your bss is getting beastly!!!!!!!
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Thanks man , i will go for 286 next session ( monday ) , that would be ~1,5xBW Cheesy
Last year's PR was 110lbs , that's 150% increase so far, with all modesty it is damn impressive!
It is damn impressive! Good job man.
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Thanks man , i will go for 286 next session ( monday ) , that would be ~1,5xBW Cheesy
Last year's PR was 110lbs , that's 150% increase so far, with all modesty it is damn impressive!
It is damn impressive! Good job man.
ya i remember when vag was using 10 lb db's or something on his bss..
great improvements man 110 to 286 in a year or so.. sick.
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question vag, when u do BSS, do u place the top of ur foot flat, or is the foot on its toes?
got a vid to show me how u do it? :)
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question vag, when u do BSS, do u place the top of ur foot flat, or is the foot on its toes?
got a vid to show me how u do it? :)
looks like top of foot:
http://www.youtube.com/watch?v=A0Zt0IDdQ3c&feature=player_embedded#at=23
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ah... didnt notice vag had vids up haha.
oooh, so its alright to do them with the smith machine?
i tried BSS early in my training days, but i couldnt really balance properly when the weight was relatively heavy for me, so i stopped doing them, replacing them with squats.
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Thanks man , i will go for 286 next session ( monday ) , that would be ~1,5xBW Cheesy
Last year's PR was 110lbs , that's 150% increase so far, with all modesty it is damn impressive!
It is damn impressive! Good job man.
ya i remember when vag was using 10 lb db's or something on his bss..
great improvements man 110 to 286 in a year or so.. sick.
Thanks guys.
Last year's PR was 110 on smith machine.
This year i started with 18lbs dumbells , lol , so this year was 36--->275
I think that my improvement in BSS also had to do with glutes-oriented squatting that i focused this year, ive tried to do everything mentioned in this kellyb article :
http://www.higher-faster-sports.com/noglutes.html (http://www.higher-faster-sports.com/noglutes.html)
In there it links to those 2 great vids:
http://www.youtube.com/watch?v=LsoyHoQU4O4
http://www.youtube.com/watch?v=znPFEAtk8QE
================================================================================
ah... didnt notice vag had vids up haha.
oooh, so its alright to do them with the smith machine?
i tried BSS early in my training days, but i couldnt really balance properly when the weight was relatively heavy for me, so i stopped doing them, replacing them with squats.
About the front foot you asked earlier, its flat , no weight under it either , flat on the floor.
Smith machine helps exactly this balance part. Its pretty difficult to balance on 1 foot with a bar on your back , especially as it starts getting heavy. In the beginning you can try dumbells , balance is good with them. I stopped using dumbells when i started having grip problems , ~58lbs in each hand if i remember well...
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no i was asking abt the back foot haha. cos i had trouble balancing, when the rear foot was flat...
think if i ever start doin BSS again, i'll do it on the smith. mayb that'll help..
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no i was asking abt the back foot haha. cos i had trouble balancing, when the rear foot was flat...
think if i ever start doin BSS again, i'll do it on the smith. mayb that'll help..
Ok , then my back foot is something very similar to that:
(http://www.ttfatloss.com/wp-content/uploads/2009/07/bulgarian-split-squat.jpg)
But i'd suggest that you place it however feels more comfortable, what matters is that it is elevated and you don't think about it at all , focus on your lift.
Hope that helps.
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ah... didnt notice vag had vids up haha.
oooh, so its alright to do them with the smith machine?
i tried BSS early in my training days, but i couldnt really balance properly when the weight was relatively heavy for me, so i stopped doing them, replacing them with squats.
it's maybe the only unilateral lift (or lift in general) that i'd use a smith machine with.. but i prefer barbell on unilaterals, so i always advise barbell walking lunge, barbell stepup, or barbell reverse lunge.. preferably barbell walking lunge.
peace
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9 July 2010
-7 Days Vertical Jump Cure routine.
-My usual lower body stretch routine.
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10 July 2010
-7 Days Vertical Jump Cure routine.
-My usual lower body stretch routine.
==========================================
11 July 2010
Vertical jump testing/dunks session
Weight@session : ~194
Stim : Jacked up with caffeine , ~250mg + 1 redbull
JUMPS on 9'10'' :
-1x3 SVJs : ~28'
-1x2 dropstep DLRVJs : ~31''
-1x2 1-step DLRVJs : ~32''
-1x2 full runup DLRVJs : ~33''
JUMPS on 10':
1xdropstep : ~31''
1x2-steps DLRVJs : ~32,5''
1x2 full runup DLRVJs : ~33+''
So far , so good , RVJs at 10' rim were better, last time they were average 32,5'' and getting some 33'' , this time it was 33'' minimum , some were probably 33,5''
Dunk attempts on 10':
~4x4 : 0/16
Fail 1 : I thought it would be cool at 6pm but it was 34'C ( 93.2 F ) in the shadow , and i was jumping in the sun!
Fail 2 : Couldnt palm the damn ball! WTF, i bought it this Friday , i could do easily windmill motion palming it when i was trying it! >:(
Ball was pretty popped though so i got some nice off the backboard misses , also tried some lobs but couldnt get them right! Oh well...
Dunk attempts on 9'8'':
Tried 4 reverse-2haners , landed 3 off them nice, all off 2 steps.
Also landed one really hard cuffed 1-hander.
Dunk attempts on 9'10'':
-0/2 1-hand dunks , couldnt palm the ball again.
-1 hard 2-hander off 2 steps , hardest 2-hander i ever threw down at that height.
Total : ~40 max effort jumps in the sun , didnt feel tired , performance didnt drop either but i decided to terminate session to avoid overdraining.
Not bad at all , 1 month ago id go crazy with this session but all my focus is landing 10' dunk now so im not happy with that session!
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I verified how much jacked i was from caffeine yesterday:
Im using this as a reference test:
http://getyourwebsitehere.com/jswb/rttest01.html (http://getyourwebsitehere.com/jswb/rttest01.html)
I was geting 180 to 220 ms , best average ( 5 tries ) was 206.
Just tried it again after drinking a double espresso too , and i cant get average below 230.
Damn , what a waste , should have known better, never again a session in the sun...
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STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - EXPLOSIVE - SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE
12 July 2010
Weight@session: ~194
PEAK BLOCK , Workout 'C'
Depth Jumps : skipped , again because of yesterdays heavy jumping.
SUPERMAXIMAL 1/4 SQUATS:
1x3@297lbs
1x3@319lbs
1x3@330lbs
1x3@341lbs
341 = 1,75xBodyweight , ~110% 1RM.
Those turned out to be much easier than i expected. I dont use belt so i was afraid of fucking my back , but i felt no stress at all. Lets see what soreness/stim they will create...
Smith Machine was taken so couldnt do BSS.
BB LUNGES , MSEM , rest between reps ~30'' , rest between sets ~3':
2x1@209
2x1@209
CALVE RAISES:
1x15@352
1x12@396
1x12@396
Rest between sets = 1'
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Andrew , with my current schedule i seem to always skip the DJs:
I leave my jumping session for 1 day before "next" weightlifting session so i get the most rest from the "last" session. But the jumping sessions are quite stressing for ankle/shins area so next day i skip the DJs.
I figured that its not a big deal because:
-Jumping max 2xweek is already covering most of the needed plyo work.
-Im doing that explosive workout too ( 8x2 explosive box squats ) almost every week.
-Gym supscription ends next week and then it closes for summer , so ill be off the weights for ~1month so ill have the chance and im already planning to engage more id Depth Jumps and Depth Drops that that month.
Doesn't really mater as i only have 2 more lower body workouts left , was just wandering if i was wrong and i should have gone ahead doing the DJs too...
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Andrew , with my current schedule i seem to always skip the DJs:
I leave my jumping session for 1 day before "next" weightlifting session so i get the most rest from the "last" session. But the jumping sessions are quite stressing for ankle/shins area so next day i skip the DJs.
I figured that its not a big deal because:
-Jumping max 2xweek is already covering most of the needed plyo work.
-Im doing that explosive workout too ( 8x2 explosive box squats ) almost every week.
-Gym supscription ends next week and then it closes for summer , so ill be off the weights for ~1month so ill have the chance and im already planning to engage more id Depth Jumps and Depth Drops that that month.
Doesn't really mater as i only have 2 more lower body workouts left , was just wandering if i was wrong and i should have gone ahead doing the DJs too...
replace them with MR tuck jumps for now, sets of 10-20 :D just work on quick ground contact with good height (not max height though until you get real good at them).. that way you can get some kind of reactive "overload in" while saving the dj's for next month.. I still think you should do some kind of reactive exercise, so 3x10 on the MR tuck jumps should be good and shouldn't kill your shins.. try one session, see how you feel.
hm, in fact, why not just do the MR tuck jump stuff at the end of your jumping session, when you're nice and warm.
peace mang
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Andrew , with my current schedule i seem to always skip the DJs:
I leave my jumping session for 1 day before "next" weightlifting session so i get the most rest from the "last" session. But the jumping sessions are quite stressing for ankle/shins area so next day i skip the DJs.
I figured that its not a big deal because:
-Jumping max 2xweek is already covering most of the needed plyo work.
-Im doing that explosive workout too ( 8x2 explosive box squats ) almost every week.
-Gym supscription ends next week and then it closes for summer , so ill be off the weights for ~1month so ill have the chance and im already planning to engage more id Depth Jumps and Depth Drops that that month.
Doesn't really mater as i only have 2 more lower body workouts left , was just wandering if i was wrong and i should have gone ahead doing the DJs too...
replace them with MR tuck jumps for now, sets of 10-20 :D just work on quick ground contact with good height (not max height though until you get real good at them).. that way you can get some kind of reactive "overload in" while saving the dj's for next month.. I still think you should do some kind of reactive exercise, so 3x10 on the MR tuck jumps should be good and shouldn't kill your shins.. try one session, see how you feel.
hm, in fact, why not just do the MR tuck jump stuff at the end of your jumping session, when you're nice and warm.
peace mang
Ahhh, very nice!
I am doing tuck jumps , 2x5 of them in every dunk session , between dynamic warmup and jumping , not max height though and also not stiff legged , probably less stiff than your semi-stiff vid:
http://www.youtube.com/watch?v=nQMyI_Be-Vo
-3x10 at the end of jumping sessions seems a great idea! Should i push it more if i feel ok? like 3x15 or 4x10?
-Should main focus be:
1) Maximum leg stiffness?
2) Minimum ground contact?
3) A good combination of both without getting too dramatic?
Id go for 4x10 with style (3) :D
Thanks a lot man...
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Andrew , with my current schedule i seem to always skip the DJs:
I leave my jumping session for 1 day before "next" weightlifting session so i get the most rest from the "last" session. But the jumping sessions are quite stressing for ankle/shins area so next day i skip the DJs.
I figured that its not a big deal because:
-Jumping max 2xweek is already covering most of the needed plyo work.
-Im doing that explosive workout too ( 8x2 explosive box squats ) almost every week.
-Gym supscription ends next week and then it closes for summer , so ill be off the weights for ~1month so ill have the chance and im already planning to engage more id Depth Jumps and Depth Drops that that month.
Doesn't really mater as i only have 2 more lower body workouts left , was just wandering if i was wrong and i should have gone ahead doing the DJs too...
replace them with MR tuck jumps for now, sets of 10-20 :D just work on quick ground contact with good height (not max height though until you get real good at them).. that way you can get some kind of reactive "overload in" while saving the dj's for next month.. I still think you should do some kind of reactive exercise, so 3x10 on the MR tuck jumps should be good and shouldn't kill your shins.. try one session, see how you feel.
hm, in fact, why not just do the MR tuck jump stuff at the end of your jumping session, when you're nice and warm.
peace mang
Ahhh, very nice!
I am doing tuck jumps , 2x5 of them in every dunk session , between dynamic warmup and jumping , not max height though and also not stiff legged , probably less stiff than your semi-stiff vid:
http://www.youtube.com/watch?v=nQMyI_Be-Vo
-3x10 at the end of jumping sessions seems a great idea! Should i push it more if i feel ok? like 3x15 or 4x10?
-Should main focus be:
1) Maximum leg stiffness?
2) Minimum ground contact?
3) A good combination of both without getting too dramatic?
Id go for 4x10 with style (3) :D
Thanks a lot man...
np man..
if you feel great doing them, then I would use sets to add volume, not reps.. though, i like to do one high rep set.. so say, if you feel good, do something like:
- 3-4x10
- 1 x max-rep (<=50, no more than 50, stop on any form breakdown)
^^ so pretty much like in the video i uploaded.. i took ~1 minute breaks, but you can take even longer breaks to recover more fully.
i would focus on very quick GCT with as much height as possible, BUT, not as much height as possible regardless of GCT, if that makes sense.. so not just bouncing real fast like an RFI, and not going max height spending too much time on the ground.. pretty much in between.. really fast arm swing will help do the trick and "thinking about fast GCT".
this will help you focus on your reactivity still, and build a better base for those dj's next month.. dj's will be alot better having done this than not having done it.
peace man!
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13 July 2010
Conditioning/recovery workout
Weight@session : ~193,5
- 5' dynamic workout.
- 3 mins rest
INTERVALS:
- 8x80m sprints at ~70% to 80% , ~40 sec rest.
- 5 mins rest
- 8x80m sprints at ~70% to 80% , ~40 sec rest.
Fail , its way too hot , it was 9pm and still temperature was 31'C / ~88'F
Couldn't keep up with 70+% pace , last 3 sprints of each set was ~50%
Lost ~2,5lbs of sweat in 30 mins!
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13 July 2010
Conditioning/recovery workout
Weight@session : ~193,5
- 5' dynamic workout.
- 3 mins rest
INTERVALS:
- 8x80m sprints at ~70% to 80% , ~40 sec rest.
- 5 mins rest
- 8x80m sprints at ~70% to 80% , ~40 sec rest.
Fail , its way too hot , it was 9pm and still temperature was 31'C / ~88'F
Couldn't keep up with 70+% pace , last 3 sprints of each set was ~50%
Lost ~2,5lbs of sweat in 30 mins!
god, i love those heat conditions.. :D
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Fail , its way too hot , it was 9pm and still temperature was 31'C / ~88'F
Couldn't keep up with 70+% pace , last 3 sprints of each set was ~50%
Lost ~2,5lbs of sweat in 30 mins!
god, i love those heat conditions.. :D
Not me , i much prefer cold. Im the guy that stands with AC at full power and still sweating when everyone else is like "close the damn thing , its too cold!"
Well , for athletic stuff i like some temperature , but that thing is too much , especially with some increased humidity.
Perfect conditions for me are ~25'C / ~77'F
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Fail , its way too hot , it was 9pm and still temperature was 31'C / ~88'F
Couldn't keep up with 70+% pace , last 3 sprints of each set was ~50%
Lost ~2,5lbs of sweat in 30 mins!
god, i love those heat conditions.. :D
Not me , i much prefer cold. Im the guy that stands with AC at full power and still sweating when everyone else is like "close the damn thing , its too cold!"
Well , for athletic stuff i like some temperature , but that thing is too much , especially with some increased humidity.
Perfect conditions for me are ~25'C / ~77'F
The mid 70s are delicious.
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14 July 2010
Upper Body Workout
Weight@session : ~194
BENCH PRESS:
1x5@132
1x5@143
1x5@154
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level )
1x5@110
1x5@132
1x5@143
WIDE GRIP LAT PULLDOWN:
1x5@154
1x5@176
1x5@198 , PR is 6x198 but bodyweight was 199,5 then , so that was a PR performance
EZ BAR STANDING BICEP CURLS:
1x10@77
1x8@77
1x8@77
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15 July 2010
Vertical jump testing/dunks session
Weight@session : ~194
Stim : Just a redbull
Was wearing my new Kobe V's. Awesome shoe : lightweight , responsive , cushioning , low cut , ankle support , perfect!!!
Unfortunately it was awfully hot , it was 40C/104F in the day and even at 10:30pm that i went jumping it was 35C/95F.
Lost ~3,5lbs of sweat in 45 mins
Warmup as usual , 10' dynamic warmup , 2x5 tuck jumps and then some low/mid effort jumps.
JUMPS , mixed on 9'8'' / 9'10'' ( 10' was taken and 9'10'' had really low light ):
-1x3 SVJs : ~28,5'' , maybe 29 ( PR ).
-1x4 2-step DLRVJs : 3x~32'' , 1x~34''*
-1x4 full runup DLRVJs : ~33''
*Got that HUGE 34'' jump on the 2-steps set, got mid forearm at 9'8'' rim , ~13'' above , thats a PR rim touch.
DUNKS on 9'8''
Got a really hard 2 hander hanging on the rim too , got a tomahawk from a little far out too , got a nice cuffed 1-hander and some hard cuffed misses.
DUNKS on 9'10''
Not good , due to low light , just a couple of rather soft 2-handers.
Then the 10' rim was available so i went there
1x2 2-steps DLRVJs : ~32''
1x2 full runup DLRVJs : ~32''
1 more 2-steps DLRVJ : 33''
2x4 dunk attempts : 0/8 , getting better though , they were mostly off the backboard misses where i was grabbing rim at mid-palm , last time was top-palm.
Left shin started to hurt so i stopped.
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15 July 2010
Vertical jump testing/dunks session
Weight@session : ~194
Stim : Just a redbull
Was wearing my new Kobe V's. Awesome shoe : lightweight , responsive , cushioning , low cut , ankle support , perfect!!!
Unfortunately it was awfully hot , it was 40C/104F in the day and even at 10:30pm that i went jumping it was 35C/95F.
Lost ~3,5lbs of sweat in 45 mins
Warmup as usual , 10' dynamic warmup , 2x5 tuck jumps and then some low/mid effort jumps.
JUMPS , mixed on 9'8'' / 9'10'' ( 10' was taken and 9'10'' had really low light ):
-1x3 SVJs : ~28,5'' , maybe 29 ( PR ).
-1x4 2-step DLRVJs : 3x~32'' , 1x~34''*
-1x4 full runup DLRVJs : ~33''
*Got that HUGE 34'' jump on the 2-steps set, got mid forearm at 9'8'' rim , ~13'' above , thats a PR rim touch.
DUNKS on 9'8''
Got a really hard 2 hander hanging on the rim too , got a tomahawk from a little far out too , got a nice cuffed 1-hander and some hard cuffed misses.
DUNKS on 9'10''
Not good , due to low light , just a couple of rather soft 2-handers.
Then the 10' rim was available so i went there
1x2 2-steps DLRVJs : ~32''
1x2 full runup DLRVJs : ~32''
1 more 2-steps DLRVJ : 33''
2x4 dunk attempts : 0/8 , getting better though , they were mostly off the backboard misses where i was grabbing rim at mid-palm , last time was top-palm.
Left shin started to hurt so i stopped.
sick session man, congrats on the PR's!!@%@!@()%!#^)!@
nice you got the KOBE V's now too, ballin`.
peace
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Congrats in the PR's man.
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Congrats in the PR's man.
sick session man, congrats on the PR's!!@%@!@()%!#^)!@
nice you got the KOBE V's now too, ballin`.
peace
Thanks guys.
Still not happy , except from the 29'' SVJ and the 34'' rim touch all the other jumps felt like i was holding back :-\
Also i gotta improve my dunking skills , i really suck when i cant palm the ball , my runup gets screwed , i lose 2-3'' of vert. Tried some lobs too , no way to get them right...
2 handers are a lot better , but its a long way to get those on 10' , i need like 3'' more, so best jump must be 37'' , not happening soon!
Bleh...
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Why not try using a girls' basketball? It's still "dunking a basketball." Not even joking.
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i beat you vag!! hit 35 before u did :) remember our competition?
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i beat you vag!! hit 35 before u did :) remember our competition?
you need vid though :P
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Why not try using a girls' basketball? It's still "dunking a basketball." Not even joking.
Ya , i get you , ive dunked miniballs , volleyballs and some smaller size b-balls , doesn't count. Those balls are palmable way too easy , with the edge of fingers , i get a full arm swing with them and i need just ~10'3'' do dunk them. It is too easy , it isnt fun at all and it doesn't even feel like dunking , dunking = size 7 :D
i beat you vag!! hit 35 before u did :) remember our competition?
you need vid though :P
zgin :
-congrats on your PR
-get a vid
-grow up
-
zgin :
-congrats on your PR
-get a vid
-grow up
[/quote]
hahaha
-
STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - EXPLOSIVE - SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE
16 July 2010
Weight@session: ~193,5
PEAK BLOCK , Workout 'B'
Depth Jumps : skipped once again because of yesterday's dunk session.
EXPLOSIVE BOX SQUATS:
3x2@209lbs.
3x2@220lbs.
2x2@231lbs
231 should be ~75% 1RM.
Box was parallel.
Rest between sets ~1:30 mins.
At the last rep i exploded at 110% , was a PR effort , i even jumped like 2'' , with 231lbs , sick and also scary!
BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@244
2x1@286 , PR
286 = 1,478*session bodyweight / 1,502*morning bodyweight!!!
Right (weaker ) foot's ROM was 2'' shorter.
CALVE RAISES:
3x12@330
Rest between sets = 1'
Didn't want to push here , just get a good blood flow.
-
STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - EXPLOSIVE - SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE
16 July 2010
Weight@session: ~193,5
PEAK BLOCK , Workout 'B'
Depth Jumps : skipped once again because of yesterday's dunk session.
EXPLOSIVE BOX SQUATS:
3x2@209lbs.
3x2@220lbs.
2x2@231lbs
231 should be ~75% 1RM.
Box was parallel.
Rest between sets ~1:30 mins.
At the last rep i exploded at 110% , was a PR effort , i even jumped like 2'' , with 231lbs , sick and also scary!
nice, but eeek-scary!
BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@244
2x1@286 , PR
286 = 1,478*session bodyweight / 1,502*morning bodyweight!!!
Right (weaker ) foot's ROM was 2'' shorter.
sick!!!! how fast did it go up?
CALVE RAISES:
3x12@330
Rest between sets = 1'
Didn't want to push here , just get a good blood flow.
-
BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@244
2x1@286 , PR
286 = 1,478*session bodyweight / 1,502*morning bodyweight!!!
Right (weaker ) foot's ROM was 2'' shorter.
sick!!!! how fast did it go up?
Not fast , not too slow though as the smith doesnt allow you to collapse and get in a bad position , must have been ~2 to 3 seconds. 2nd rep a little faster , MSEM FTW! :D
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BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@244
2x1@286 , PR
286 = 1,478*session bodyweight / 1,502*morning bodyweight!!!
Right (weaker ) foot's ROM was 2'' shorter.
sick!!!! how fast did it go up?
Not fast , not too slow though as the smith doesnt allow you to collapse and get in a bad position , must have been ~2 to 3 seconds. 2nd rep a little faster , MSEM FTW! :D
ah ok cool.. sounds fast enough though.. not a 7 second PR/single etc :D
msem ftw. :P
peace
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19 July 2010
Vertical jump testing/dunks session
Weight@session : ~190,5 !!!
Stim : minimum , 150mg caffeine 4 hours earlier.
Warmup as usual , 10' dynamic warmup , 2x30 line hops , and then some low/mid effort jumps.
JUMPS on 9'10'' ( 10' was taken again ):
-1x3 SVJs : ~28,5'' , maybe 29 ( equals PR ).
-1x4 2-step DLRVJs : ~32'' to 33''
-1x4 full runup DLRVJs : 32'' to 33''.
In all 2-step and full runup jumps i was touching rim 9'' below , but in some jumps i was hitting it going down , peak was before rim touch, mostly on full runup jumps.
Then i went to jump on a high rim of that park , not sure if its 10'1'' or higher , must measure , definately above 10'
1x3 2-steps DLRVJs : ~ 6'' above
1x3 full runup DLRVJs : ~7,5''
DUNKS on 9'8''
Practiced some off-the dribble dunks , mostly posting up , turning around with dropstep and dunking. Nice...
And then suddenly... i could palm the ball!
Threw down a sick one hander , all wrist inside rim , ball going straight down without touching anything.
Back to 9'10'':
2/3 handers , just ok
2/4 1-handers , just like what ive posted in my 9'10'' vids , nice dunks.
1 huge powerdunk , really hard , totally clean , wrist in rim , have only landed such dunks on 9'8'' so far.
Then the 10' rim got free and i went there too
2x5 dunk attempts : 0,5/10 , i was pretty close but i was too tired after 30-40 max jumps already.
Kinda got a soft one in , got it on mobile cam too , looks like a dunk on cam too but im not counting it, ill upload it soon.
Ok , thats all! :D
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Damn, vag, you're wasting away! :D
Good work on the jumps!
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sounds like another good session.. i'm starting to think though, that you might need a few normal sets of squat singles, before or after your quarter squats / explosive box squats..
prior to quarter squatting, you can easily hit a set of say 3-4 singles @ 90% or 6 singles at 85%, as your last work up prior to transitioning into quarter.. the same could be done before or after explosive box squat.. i would try it out this week just to see what effects it has on your next two jump sessions.. i think it will definitely help.. i just think you need a bit more focus on that specific ROM and to make sure it is 100% maintained.
peace man
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Damn, vag, you're wasting away! :D
Good work on the jumps!
Thanks man...
sounds like another good session.. i'm starting to think though, that you might need a few normal sets of squat singles, before or after your quarter squats / explosive box squats..
prior to quarter squatting, you can easily hit a set of say 3-4 singles @ 90% or 6 singles at 85%, as your last work up prior to transitioning into quarter.. the same could be done before or after explosive box squat.. i would try it out this week just to see what effects it has on your next two jump sessions.. i think it will definitely help.. i just think you need a bit more focus on that specific ROM and to make sure it is 100% maintained.
peace man
Tomorrow is last gym day , i was planing to do exactly what you said , 2x3 MSEM singles at ~90%.
Last week was the only one that didnt have deep squating , peak block went :
Week 1 : Monday MSEM , Wendnesday Upper body , Friday Explosive
Week 2 : Monday supermaximal 1/4 squats , Wendesday upper , Friday Explosive.
Week 3 is this week , only 1 session , MSEM
Before that it was the explosive block that was 2 cycles of Strength-Explosive-Explosive hitting normal 3x5 squats on strength days.
So im guessing strength maintenance was ok.
Thanks for the tips though! :D
Then the 10' rim got free and i went there too
2x5 dunk attempts : 0,5/10 , i was pretty close but i was too tired after 30-40 max jumps already.
Kinda got a soft one in , got it on mobile cam too , looks like a dunk on cam too but im not counting it, ill upload it soon.
Saw that in very low motion , bleh , it didnt go in , very weird , its like an airball dunk.
The jump is from the right side of the rim and the ball hits the backboard left of the rim and goes down.
So bad news = it didnt go in , good news = at least 9'' above for that to happen , so at least 34'' :D
-
Damn, vag, you're wasting away! :D
Good work on the jumps!
Thanks man...
sounds like another good session.. i'm starting to think though, that you might need a few normal sets of squat singles, before or after your quarter squats / explosive box squats..
prior to quarter squatting, you can easily hit a set of say 3-4 singles @ 90% or 6 singles at 85%, as your last work up prior to transitioning into quarter.. the same could be done before or after explosive box squat.. i would try it out this week just to see what effects it has on your next two jump sessions.. i think it will definitely help.. i just think you need a bit more focus on that specific ROM and to make sure it is 100% maintained.
peace man
Tomorrow is last gym day , i was planing to do exactly what you said , 2x3 MSEM singles at ~90%.
Last week was the only one that didnt have deep squating , peak block went :
Week 1 : Monday MSEM , Wendnesday Upper body , Friday Explosive
Week 2 : Monday supermaximal 1/4 squats , Wendesday upper , Friday Explosive.
Week 3 is this week , only 1 session , MSEM
Before that it was the explosive block that was 2 cycles of Strength-Explosive-Explosive hitting normal 3x5 squats on strength days.
So im guessing strength maintenance was ok.
Thanks for the tips though! :D
ahhhhh ok.. ya i definitely think that even if you are experimenting with quarter/explosive box, that some normal sets of squat singles should be thrown in..
Then the 10' rim got free and i went there too
2x5 dunk attempts : 0,5/10 , i was pretty close but i was too tired after 30-40 max jumps already.
Kinda got a soft one in , got it on mobile cam too , looks like a dunk on cam too but im not counting it, ill upload it soon.
Saw that in very low motion , bleh , it didnt go in , very weird , its like an airball dunk.
The jump is from the right side of the rim and the ball hits the backboard left of the rim and goes down.
So bad news = it didnt go in , good news = at least 9'' above for that to happen , so at least 34'' :D
still man, you are due for another RVJ PR very soon.. i think it will come in the next 2 jump workouts.
peace
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Uploaded that weird 10' dunk miss i mentioned:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg9910/#new (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg9910/#new)
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Gah you were so close!
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Gah you were so close!
Yup , really close , if i got there earlier it would have happened!
=================================================================
Interesting happenings today morning:
- Measured the "high-rim" i was geting 7,5'' above , its 10'1'' so those were 33,5'' rim touches!
- Weight in the morning : 186 , LOW BODYWEIGHT ALERT!!!
-
STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - EXPLOSIVE - SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE
20 July 2010
Weight@session: ~191,5 , END LOW BODYWEIGHT ALERT
PEAK BLOCK , Workout 'A'
FINAL WORKOUT OF THE SEASON
Depth Jumps : skipped once again because of yesterday's dunk session.
SQUATS , MSEM , rest between reps ~30sec , rest between sets ~4mins:
4x1@254lbs
3x1@297lbs
254 should be ~80% 1RM.
297 should be ~95% 1RM
ROM was ~3'' above parallel , i get hip pain lower , even in warmups , but at this ROM it was perfectly fine.
3 reps @ [1,6 x morning bodyweight] = good shit!
BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
3x1@220
2x1@264
CALVE RAISES:
3x12@374
Rest between sets = 1'
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- Weight in the morning : 186 , LOW BODYWEIGHT ALERT!!!
That must have been one huge dump.
-
Also I was looking at some of your old vids just now and honestly the jumps looked better -- smoother -- in March than they did in the June vid. Like you're one-two stepping in the March vid and just kind of jump stopping in the June one, if that makes sense. Your numbers stayed pretty much the same or improved a bit so maybe I'm delusional.
Just an observation.
EDIT: Also, props on achieving Hero Member status! ;)
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Also I was looking at some of your old vids just now and honestly the jumps looked better -- smoother -- in March than they did in the June vid. Like you're one-two stepping in the March vid and just kind of jump stopping in the June one, if that makes sense. Your numbers stayed pretty much the same or improved a bit so maybe I'm delusional.
Just an observation.
EDIT: Also, props on achieving Hero Member status! ;)
You're right , in March it looks more fluid and the plant is clearly L-R , in June its more like im squating the jumps.
Explanation:
In March i was away from lifting for ~3months , June is after 3 months of heavy lifting.
Bodyweight in March ~187 ---> June ~200
Estimated max squat in March ~265 ---> June ~315
Rim of March video 9'8'' ---> June 9'10''
As for vert , June is 2'' to 2,5'' higher than March on everything , SVJ , dropstep , 2-steps , RVJ , everything.
I have landed much better and impressive dunks in that 9'8'' rim since March but didnt film them.
The only recent vid i have from that rim to compare progress from March directly is this (on my secondary account ):
http://www.youtube.com/watch?v=eoPSlpNSfIU
-
STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - EXPLOSIVE - SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE
20 July 2010
Weight@session: ~191,5 , END LOW BODYWEIGHT ALERT
PEAK BLOCK , Workout 'A'
FINAL WORKOUT OF THE SEASON
Depth Jumps : skipped once again because of yesterday's dunk session.
SQUATS , MSEM , rest between reps ~30sec , rest between sets ~4mins:
4x1@254lbs
3x1@297lbs
254 should be ~80% 1RM.
297 should be ~95% 1RM
ROM was ~3'' above parallel , i get hip pain lower , even in warmups , but at this ROM it was perfectly fine.
3 reps @ [1,6 x morning bodyweight] = good shit!
BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
3x1@220
2x1@264
CALVE RAISES:
3x12@374
Rest between sets = 1'
i tell you what, that hip pain never completely disappears once you really get it, for example like i had it for 1+ months at a very debilitating level.. i mean just the other day it was bugging me while i was jogging.. it doesn't linger around as much since im not squatting heavy + deep, but it does rear its ugly head once in a while and scares the shit out of you.. there's something about hip pain that just scares the fuck out of me, feels so arthritic.
nice workout tho mang, just don't aggravate those hip sockets ! :)
peace man
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i tell you what, that hip pain never completely disappears once you really get it, for example like i had it for 1+ months at a very debilitating level.. i mean just the other day it was bugging me while i was jogging.. it doesn't linger around as much since im not squatting heavy + deep, but it does rear its ugly head once in a while and scares the shit out of you.. there's something about hip pain that just scares the fuck out of me, feels so arthritic.
nice workout tho mang, just don't aggravate those hip sockets ! :)
peace man
Word , its a pain like that , its here to stay. But its really annoying only on deep squats , so its fine.
One good thing of training at my age is that you are familiar with such pains , they're "part of the deal".
When i was younger and i got 'arthritic' pain i would also freak out. Now its like "oh well , add hip to the list of things that hurt". I have similar pain in my shoulder , from hyperextension on highest touch attempts. Its there for ~4-5 years. Now i dont even notice it , its still there , i just got used of it.
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Andrew , i found some objects that i can use for pinch grip strengthening.
Best one is my ski boots , they weigh ~12lbs together and griping them together has a variable grip width choice which is good.
So , what reps and sets and style should i try?
I was thinking something like 3x10 , 1 set of 10 reps each hand for 2'' 3'' and 4'' grip , lift them from the floor , hold 3 secs on top , put it down.
Also my couch arm width is 3'' and perfectly flat , of course i cant move it but how about griping it and trying to lift it as hard as i can although it wont move? For like 3x10sec each hand?
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21 July 2010
Conditioning/recovery workout
Weight@session : ~190,5
- 15 mins light jog
- 5 mins rest
INTERVALS:
- 10x40m sprints at ~90% , rest = walk back ( ~45 sec )
- 5 mins rest
- 15 mins light jog
Light jog felt awfull , feet felt "heavy" and weak , mostly at calves area ( calves , shins , side , everything ).
Sprints were awesome though, very powerful and explosive.
-
Andrew , i found some objects that i can use for pinch grip strengthening.
Best one is my ski boots , they weigh ~12lbs together and griping them together has a variable grip width choice which is good.
So , what reps and sets and style should i try?
I was thinking something like 3x10 , 1 set of 10 reps each hand for 2'' 3'' and 4'' grip , lift them from the floor , hold 3 secs on top , put it down.
Also my couch arm width is 3'' and perfectly flat , of course i cant move it but how about griping it and trying to lift it as hard as i can although it wont move? For like 3x10sec each hand?
check this post:
http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/basketball-palming/msg10068/#msg10068
you can pretty much do anything really.. all you want to do though is make sure week after week your holds for time are improving, and you're able to rep things more or with a little bit more weight.. similar to regular strength training of course, but with grip, there are so many muscles & they recover so fast that it's best to just have fun with it and wing it every workout..
i bet this stuff helps you palm btw :D
peace
-
Andrew , i found some objects that i can use for pinch grip strengthening.
Best one is my ski boots , they weigh ~12lbs together and griping them together has a variable grip width choice which is good.
So , what reps and sets and style should i try?
I was thinking something like 3x10 , 1 set of 10 reps each hand for 2'' 3'' and 4'' grip , lift them from the floor , hold 3 secs on top , put it down.
Also my couch arm width is 3'' and perfectly flat , of course i cant move it but how about griping it and trying to lift it as hard as i can although it wont move? For like 3x10sec each hand?
check this post:
http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/basketball-palming/msg10068/#msg10068
you can pretty much do anything really.. all you want to do though is make sure week after week your holds for time are improving, and you're able to rep things more or with a little bit more weight.. similar to regular strength training of course, but with grip, there are so many muscles & they recover so fast that it's best to just have fun with it and wing it every workout..
i bet this stuff helps you palm btw :D
peace
Ya i read it.
Im playing around right now... this thing is funny actually , trying to pinch grip various objects:
My ski boots ( 12lbs )
My skis ( 18lbs )
A 4lt water can.
Basketballs of course.
LOL , funny shit...
Thanks man , this is gonna be really useful...
-
Andrew , i found some objects that i can use for pinch grip strengthening.
Best one is my ski boots , they weigh ~12lbs together and griping them together has a variable grip width choice which is good.
So , what reps and sets and style should i try?
I was thinking something like 3x10 , 1 set of 10 reps each hand for 2'' 3'' and 4'' grip , lift them from the floor , hold 3 secs on top , put it down.
Also my couch arm width is 3'' and perfectly flat , of course i cant move it but how about griping it and trying to lift it as hard as i can although it wont move? For like 3x10sec each hand?
check this post:
http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/basketball-palming/msg10068/#msg10068
you can pretty much do anything really.. all you want to do though is make sure week after week your holds for time are improving, and you're able to rep things more or with a little bit more weight.. similar to regular strength training of course, but with grip, there are so many muscles & they recover so fast that it's best to just have fun with it and wing it every workout..
i bet this stuff helps you palm btw :D
peace
Ya i read it.
Im playing around right now... this thing is funny actually , trying to pinch grip various objects:
My ski boots ( 12lbs )
My skis ( 18lbs )
A 4lt water can.
Basketballs of course.
LOL , funny shit...
Thanks man , this is gonna be really useful...
haha ya man it's fun.. i got grippers/pinch stuff/thick bars/farmer's walk etc in my backyard :D i got nails somewhere but i aint messing with that no more, that shit is scary for a wimp like me.. tendons = eek.
peace
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Another way to work pinch is hang weights from books of various thickness.
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Another way to work pinch is hang weights from books of various thickness.
LOL , i dont read much but i respect books too much to use them for pinch grip training! :D
22 July 2010
-7 Days Vertical Jump Cure routine.
-My usual lower body stretch routine.
-
23 July 2010
Body measurements ( only for bodyfat )
Last measurements = 20 days ago
Weight ( in the morning ) : ~187 , ( -5lbs )
Waist ( navel level , loose) : ~34,6'' , ( -1,8'' )
Bodyfat estimation (online calculator) : ~15,8% ( -3% )
Bodyfat estimation (BF measuring scale) : ~15,8% ( -0,7% )
Looks great! :D
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23 July 2010
Body measurements ( only for bodyfat )
Last measurements = 20 days ago
Weight ( in the morning ) : ~187 , ( -5lbs )
Waist ( navel level , loose) : ~34,6'' , ( -1,8'' )
Bodyfat estimation (online calculator) : ~15,8% ( -3% )
Bodyfat estimation (BF measuring scale) : ~15,8% ( -0,7% )
Looks great! :D
damn great work dude... going very well so far..
-
nice man, keep getting that bf% down as well and you'll be flying
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23 July 2010
Body measurements ( only for bodyfat )
Last measurements = 20 days ago
Weight ( in the morning ) : ~187 , ( -5lbs )
Waist ( navel level , loose) : ~34,6'' , ( -1,8'' )
Bodyfat estimation (online calculator) : ~15,8% ( -3% )
Bodyfat estimation (BF measuring scale) : ~15,8% ( -0,7% )
Looks great! :D
damn great work dude... going very well so far..
nice man, keep getting that bf% down as well and you'll be flying
Thanks guys, lets see if it will transfer to vert...
Oh , 187 is a typo , its 188. All the other numbers are ok.
My top morning weight ( when bulking ) was ~198 , so i must set a limit , like 15lbs , so im not going under 183.
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23 July 2010
Body measurements ( only for bodyfat )
Last measurements = 20 days ago
Weight ( in the morning ) : ~187 , ( -5lbs )
Waist ( navel level , loose) : ~34,6'' , ( -1,8'' )
Bodyfat estimation (online calculator) : ~15,8% ( -3% )
Bodyfat estimation (BF measuring scale) : ~15,8% ( -0,7% )
Looks great! :D
damn great work dude... going very well so far..
nice man, keep getting that bf% down as well and you'll be flying
Thanks guys, lets see if it will transfer to vert...
Oh , 187 is a typo , its 188. All the other numbers are ok.
My top morning weight ( when bulking ) was ~198 , so i must set a limit , like 15lbs , so im not going under 183.
the limit depends on strength maintenance though, so if you could get to 160 and maintain strength i'd go for it, 45" RVJ. bwahah.
but ya I imagine 180 would be the absolute lowest you would get on this cut while maintaining strength.
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23 July 2010
Vertical jump testing/dunks session
Weight@session : ~191,5
Stim : 200mg caffeine + 1 redbull , good!
Awfully hot and humid , terrible conditions , even at 9:30pm that i had my session.
Warmup : 10' dynamic warmup , 2x10 MR tuck jumps , 2x30 line hops , and then some low/mid effort jumps.
JUMPS on 9'10'' ( 10' was taken again ):
-1x3 SVJs : 29 ( equals PR ).
-1x4 2-step DLRVJs : ~33+''
-1x4 full runup DLRVJs : ~33+''.
Very nice , got many clean 29'' SVJ and 33'' RVJ rim touches , some were 1 frame after peak so 33,5 to 34.
DUNKS on 9'8'':
4x5 dunk attemts.
Couldn't palm the ball today , DUH!
Still got some very nice dunks , jumps were great too.
Very happy with this session , because the heat really drains me.
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23 July 2010
Vertical jump testing/dunks session
Weight@session : ~191,5
Stim : 200mg caffeine + 1 redbull , good!
Awfully hot and humid , terrible conditions , even at 9:30pm that i had my session.
Warmup : 10' dynamic warmup , 2x10 MR tuck jumps , 2x30 line hops , and then some low/mid effort jumps.
JUMPS on 9'10'' ( 10' was taken again ):
-1x3 SVJs : 29 ( equals PR ).
-1x4 2-step DLRVJs : ~33+''
-1x4 full runup DLRVJs : ~33+''.
Very nice , got many clean 29'' SVJ and 33'' RVJ rim touches , some were 1 frame after peak so 33,5 to 34.
DUNKS on 9'8'':
4x5 dunk attemts.
Couldn't palm the ball today , DUH!
Still got some very nice dunks , jumps were great too.
Very happy with this session , because the heat really drains me.
daaamn!!!!! good shit on SVJ.. a little confused about RVJ but i'll go with the heat effecting it.. that RVJ has to PR big soon, it just has to, considering your weight etc.
man fucking go nuts next RVJ session, maybe even jump at night if you can..
:D
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daaamn!!!!! good shit on SVJ.. a little confused about RVJ but i'll go with the heat effecting it.. that RVJ has to PR big soon, it just has to, considering your weight etc.
man fucking go nuts next RVJ session, maybe even jump at night if you can..
:D
Well , when i got my 34'' PRs my rim touches where 32'' , now they are 1,5'' higher , i also got one stupid jump on the 9'8'' rim that i touched rim 4'' to 5'' below wrist , thats 34'' to 35''. Dont know how high it is because i didnt film it so i cant claim it...
Filmed the dunks though , here they are:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10311/#new (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10311/#new)
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daaamn!!!!! good shit on SVJ.. a little confused about RVJ but i'll go with the heat effecting it.. that RVJ has to PR big soon, it just has to, considering your weight etc.
man fucking go nuts next RVJ session, maybe even jump at night if you can..
:D
Well , when i got my 34'' PRs my rim touches where 32'' , now they are 1,5'' higher , i also got one stupid jump on the 9'8'' rim that i touched rim 4'' to 5'' below wrist , thats 34'' to 35''. Dont know how high it is because i didnt film it so i cant claim it...
ah..
Filmed the dunks though , here they are:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10311/#new (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10311/#new)
ya man just saw, some of those makes were nasty, got a very rugged two hander in there.. some good misses too (so painful lol).
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isnt the touch and reach method more accurate than counting frames?
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isnt the touch and reach method more accurate than counting frames?
Yes , my bad , i wasn't refering to the frames of the vid , by "1 frame after peak" i meant that the peak of the jump was before the rim touch.
Look at my 34'' PR video , its exactly that case , i am 11'' above rim at the peak of the jump but i touch the rim going down , the rim touch is ~2 inches lower.
http://www.youtube.com/watch?v=mThNrDMl87o
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24 July 2010
-7 Days Vertical Jump Cure routine.
-My usual lower body stretch routine.
Yesterday's dunk session was probably sub-max due to the heat. Today i am perfectly fresh , no soreness , no ankles/shins bugging , nothing like other after-dunking days.
-
24 July 2010
-7 Days Vertical Jump Cure routine.
-My usual lower body stretch routine.
Yesterday's dunk session was probably sub-max due to the heat. Today i am perfectly fresh , no soreness , no ankles/shins bugging , nothing like other after-dunking days.
whoa.................... that's a good sign... damn!
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26 July 2010
Probably last jumping session of the season.
Vertical jump testing/dunks session
Weight@session : ~190,5
Stim : just a redbull!
Great conditions , was raining recently but it was dry yet chill today , finally! :D
Warmup : 10' dynamic warmup , 2x5 MR tuck jumps , 2x30 line hops , and then some low/mid effort jumps.
JUMPS on 9'10'' ( 10' was taken again ):
-1x3 SVJs : 29'' ( equals PR ).
-1x4 2-step DLRVJs : 34,5 , PR
-1x4 full runup DLRVJs : ~33+''
PR finally , it came from 2 steps though , RVJ is kinda fucked... :-\
Got some nice dunks on 9'10'' and some sick dunks and misses on 9'8''
Video probably tomorrow or in 2 days, too much footage to observe/mix...
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Gongrats on the PR. Yeah my RVJ is fucked aswell, can get just as high off 1-2 steps.
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Beastly jump. Congrats on the PR, man.
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yea vag!
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Thanks everyone
Uploaded a nice pic of that PR jump :
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10766/#new (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10766/#new)
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Thanks everyone
Uploaded a nice pic of that PR jump :
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10766/#new (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10766/#new)
damn sick, your feet are covering the eyes on that graffiti'd face too, makes it look like it's crying..
overlay looks real high man..
good stuff.
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Thanks everyone
Uploaded a nice pic of that PR jump :
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10766/#new (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10766/#new)
damn sick, your feet are covering the eyes on that graffiti'd face too, makes it look like it's crying..
overlay looks real high man..
good stuff.
Thanks man , ya , the overlay is sick! That height is ~37,5'' on me so 34,5'' seems ok , 3'' from body moving and not standing right up.
Also if you compare it with my 2 uploaded 34'' overlays it seems just a bit higher...
Nice detail the graffiti eyes...!
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Uploaded the video too:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10930/#msg10930 (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10930/#msg10930)
-
Im off for summer holidays , will be back in ~3 weeks!
- Made my youtube videos/channels private for while im gone , will re-public them when i get back.
- Dont move this journal to the cemetery!!! :D
Keep up the good work everyone , talk soon...
-
Im off for summer holidays , will be back in ~3 weeks!
- Made my youtube videos/channels private for while im gone , will re-public them when i get back.
- Dont move this journal to the cemetery!!! :D
Keep up the good work everyone , talk soon...
ur still training?
-
Im off for summer holidays , will be back in ~3 weeks!
- Made my youtube videos/channels private for while im gone , will re-public them when i get back.
- Dont move this journal to the cemetery!!! :D
Keep up the good work everyone , talk soon...
ur still training?
Well on holidays ill try to keep up with some bodyweight stuff , plyos , pistol squats , sprints etc
If you mean if im still training generally , keeping journal , vids etc , OF COURSE YES! :D ;D
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[Well on holidays ill try to keep up with some bodyweight stuff , plyos , pistol squats , sprints etc
If you mean if im still training generally , keeping journal , vids etc , OF COURSE YES! :D ;D
lol i knew you werent quitting. i just wasnt sure if you would do anything for 3 weeks :)
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Im off for summer holidays , will be back in ~3 weeks!
- Made my youtube videos/channels private for while im gone , will re-public them when i get back.
- Dont move this journal to the cemetery!!! :D
Keep up the good work everyone , talk soon...
lol why you make your channels private! weirdness!
alright man have fun, stay strong & improve fitness :D oh ya, CRAZY HIGH REP WALKING LUNGES FTW (mid-foot landing, http://www.adarq.org/forum/adarq-org-special-content/adarq-org-exercise-index/msg10986/#msg10986)
peace!
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I'M BACK!
Ok , so last activity was dunk session of 26 July.
That makes it 21 days of absolutely no training! :o
Not even bodyweight stuff , not even some light jog , nothing.
Its all cool , some mental/physical recharging is never too bad...
New season starts , gotta get to 37'' to beat my age! :D
2,5'' in 12 months...
And then i already have the new challenge ready: 40-by-40... 40'' by the time i reach 40 years old.
Tomorrow = body measurements + jump testing.
Next day = back to gym.
GO GET IT!!! ;)
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I'M BACK!
Ok , so last activity was dunk session of 26 July.
That makes it 21 days of absolutely no training! :o
Not even bodyweight stuff , not even some light jog , nothing.
Its all cool , some mental/physical recharging is never too bad...
New season starts , gotta get to 37'' to beat my age! :D
2,5'' in 12 months...
And then i already have the new challenge ready: 40-by-40... 40'' by the time i reach 40 years old.
Tomorrow = body measurements + jump testing.
Next day = back to gym.
GO GET IT!!! ;)
dang that would be tough...but 50 by 50 would be certain failure....but anomalies are awesome!!
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Fuck yeah, vag. Welcome back. ;D
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dang that would be tough...but 50 by 50 would be certain failure....but anomalies are awesome!!
50-by-50... hmmmmm... tempting! ;D
Besides joking , 40-by-40 is almost certain failure too! Even the age-vs-vertical race is pretty damn hard to have the vertical as winner. But hey , it will be fun chasing it!
Fuck yeah, vag. Welcome back. ;D
Thanks man , glad to be back!
-----------------------------------------------------------------------------------------------------------------
Body measurements ( only for bodyfat )
Last measurements = 23 July.
Weight ( in the morning ) : ~181,5 , ( -5,5 lbs )
Waist ( navel level , loose) : ~34,25'' , ( -0,35'' )
Bodyfat estimation (online calculator) : ~15,8% ( 0% )
Bodyfat estimation (BF measuring scale) : ~15% ( -0,8% )
Measurements may be a bit off as i am rather depleted , but the big picture is more or less ~182-185lbs / 15%.
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I'M BACK!
Ok , so last activity was dunk session of 26 July.
That makes it 21 days of absolutely no training! :o
Not even bodyweight stuff , not even some light jog , nothing.
Its all cool , some mental/physical recharging is never too bad...
New season starts , gotta get to 37'' to beat my age! :D
2,5'' in 12 months...
And then i already have the new challenge ready: 40-by-40... 40'' by the time i reach 40 years old.
Tomorrow = body measurements + jump testing.
Next day = back to gym.
GO GET IT!!! ;)
welcome back :D
curious to see how testing goes..
cya!
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welcome back :D
Thanks! :D
curious to see how testing goes..
cya!
Haha , yes , im really curious too , weaker + lighter + leaner = ???
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Haha , yes , im really curious too , weaker + lighter + leaner = ???
You're lighter AND leaner after a vacation? Isn't it usually supposed to be the other way around for old farts like yourself?
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You're lighter AND leaner after a vacation? Isn't it usually supposed to be the other way around for old farts like yourself?
Nah , on the contrary , think about it , in vacations being younger you consume much more junk food and alcohol... ;)
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You're lighter AND leaner after a vacation? Isn't it usually supposed to be the other way around for old farts like yourself?
Nah , on the contrary , think about it , in vacations being younger you consume much more junk food and alcohol... ;)
Yeah but you can get away with eating anything when you're 18 haha. When I was 17 and 18 I ate like a gallon of jello a week, sometimes with soft serve ice cream on top. Did not gain a pound that year.
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You're lighter AND leaner after a vacation? Isn't it usually supposed to be the other way around for old farts like yourself?
Nah , on the contrary , think about it , in vacations being younger you consume much more junk food and alcohol... ;)
Yeah but you can get away with eating anything when you're 18 haha. When I was 17 and 18 I ate like a gallon of jello a week, sometimes with soft serve ice cream on top. Did not gain a pound that year.
Haha i was referring to "younger" as mid 20's :D
Now besides joking , nutrients partitioning does change a lot , but you can still control things pretty well at my age. Takes much more effort for the same ( or actually a little worse ) results, but standard things/rules still work.
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You're lighter AND leaner after a vacation? Isn't it usually supposed to be the other way around for old farts like yourself?
Nah , on the contrary , think about it , in vacations being younger you consume much more junk food and alcohol... ;)
Yeah but you can get away with eating anything when you're 18 haha. When I was 17 and 18 I ate like a gallon of jello a week, sometimes with soft serve ice cream on top. Did not gain a pound that year.
Haha i was referring to "younger" as mid 20's :D
Now besides joking , nutrients partitioning does change a lot , but you can still control things pretty well at my age. Takes much more effort for the same ( or actually a little worse ) results, but standard things/rules still work.
I know, I know. I was just messing with you.
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You're lighter AND leaner after a vacation? Isn't it usually supposed to be the other way around for old farts like yourself?
Nah , on the contrary , think about it , in vacations being younger you consume much more junk food and alcohol... ;)
Yeah but you can get away with eating anything when you're 18 haha. When I was 17 and 18 I ate like a gallon of jello a week, sometimes with soft serve ice cream on top. Did not gain a pound that year.
Haha i was referring to "younger" as mid 20's :D
Now besides joking , nutrients partitioning does change a lot , but you can still control things pretty well at my age. Takes much more effort for the same ( or actually a little worse ) results, but standard things/rules still work.
I know, I know. I was just messing with you.
I know , feel free to do so anytime ;D
That's why i said "besides joking" , thought i should drop some useful info too given the chance...
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16 August 2010
Vertical jump testing.
Weight at session : ~185
Jumping on concrete , 10' rim.
Was awfully hot again today , at 10pm that i came back home the local meteo station says temperature : 90'F / feels like :100'F
The burning concrete made it even worse , car's thermometer showed 95'F at court...
10' dynamic warmup , 2x10 sec DL line hops , bunch of low-mid effort jumps.
1x4 SVJs : 26'' to 27'' , one jump at 27,5''
1x4 dropstep DLRVJs : 30'' to 31''
1x4 1-step DLRVJs : 31'' to 32''
1x4 2-step DLRVJs : 32'' to 32,5'' , one jump at 33''
2x3 full runup DLRVJs : 30'' to 31'' , WTF?
Im guessing this dropoff was because of the heat. After seeing i cant get higher at full runup jumps i retried a few 1/2-step jumps , those were 30'' to 31'' too so i stopped.
Not bad at all , of course i didn't feel as powerful and explosive as 20 days ago but all jumps were much more fluid and high than what i expected.
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16 August 2010
Vertical jump testing.
Weight at session : ~185
Jumping on concrete , 10' rim.
Was awfully hot again today , at 10pm that i came back home the local meteo station says temperature : 90'F / feels like :100'F
The burning concrete made it even worse , car's thermometer showed 95'F at court...
10' dynamic warmup , 2x10 sec DL line hops , bunch of low-mid effort jumps.
1x4 SVJs : 26'' to 27'' , one jump at 27,5''
1x4 dropstep DLRVJs : 30'' to 31''
1x4 1-step DLRVJs : 31'' to 32''
1x4 2-step DLRVJs : 32'' to 32,5'' , one jump at 33''
2x3 full runup DLRVJs : 30'' to 31'' , WTF?
Im guessing this dropoff was because of the heat. After seeing i cant get higher at full runup jumps i retried a few 1/2-step jumps , those were 30'' to 31'' too so i stopped.
Not bad at all , of course i didn't feel as powerful and explosive as 20 days ago but all jumps were much more fluid and high than what i expected.
definitely not bad considering the heat + detraining period.. good stuff.
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THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
ORANGE = pending
GREEN = done
17 August 2010
PHASE 1 - Cycle 1 - Hypertrophy Workout 1
Weight@session : ~187
Injuries/aches : none.
Soreness : crazy quad soreness from yesterday's jumping , as if i did high volume squatting , weird!!!
SQUATS:
1x6@121 , ATG
1x6@143 , ATG
1x6@165 , ATG
1x6@187 , half-squats ( quads hurting too much around parallel )
BSS:
1x8@88
1x8@110
1x8@132
STANDING CALVE RAISES:
1x15@198
1x15@242
1x15@286
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Finished planing my training scheme for this year... not gonna change much. Gonna post it later...
I thought it would be useful to post how im influenced planning my training though.
I want encourage people that are training for 1-2 years 'traditionaly' ( caught in week-based schemes , 'programs' etc ) to follow my path. It is something like a "how to regulate your training" blog-post. Adarqui you could enhance this for sure , but this is like a quick but very solid guide:
Evaluation:
http://www.higher-faster-sports.com/pathofchampions.html
Training guidelines:
http://www.higher-faster-sports.com/setsandreps.html
http://www.higher-faster-sports.com/nonfunctionalmyth.html
http://www.higher-faster-sports.com/relativestrengthmyth.html
http://www.higher-faster-sports.com/plyomyths.html
http://www.adarq.org/forum/performance-training-blog/verkhoshansky-notes-methods-ideology-gems-forum-responses/
Combining all that you get those:
http://www.higher-faster-sports.com/templates.html
http://www.higher-faster-sports.com/theultimatesplit.html
But then you want to mix them with this:
http://www.inno-sport.net/Training%20Basics.htm
So finally... you end here:
http://www.adarq.org/forum/performance-training-blog/the-ratio-technique/
My path was:
January 2007 -> May 2007 : general training ( 3xweek , standard reps-sets )
September 2007 -> November 2008 : VJB ( novice strength, intermediate strength , intermediate balanced )
January 2009 -> June 2009 : Ultimate Split
September 2009 -> March 2010 : Custom stuff : http://www.higher-faster-sports.com/templates.html
March 2010 -> August 2010 ( today ) : The Ratio Technique
So having passed from all those phases i wanted to share the "training method evolution".
Hope it can help some people...
-
Finished planing my training scheme for this year... not gonna change much. Gonna post it later...
I thought it would be useful to post how im influenced planning my training though.
I want encourage people that are training for 1-2 years 'traditionaly' ( caught in week-based schemes , 'programs' etc ) to follow my path. It is something like a "how to regulate your training" blog-post. Adarqui you could enhance this for sure , but this is like a quick but very solid guide:
Evaluation:
http://www.higher-faster-sports.com/pathofchampions.html
Training guidelines:
http://www.higher-faster-sports.com/setsandreps.html
http://www.higher-faster-sports.com/nonfunctionalmyth.html
http://www.higher-faster-sports.com/relativestrengthmyth.html
http://www.higher-faster-sports.com/plyomyths.html
http://www.adarq.org/forum/performance-training-blog/verkhoshansky-notes-methods-ideology-gems-forum-responses/
Combining all that you get those:
http://www.higher-faster-sports.com/templates.html
http://www.higher-faster-sports.com/theultimatesplit.html
But then you want to mix them with this:
http://www.inno-sport.net/Training%20Basics.htm
So finally... you end here:
http://www.adarq.org/forum/performance-training-blog/the-ratio-technique/
My path was:
January 2007 -> May 2007 : general training ( 3xweek , standard reps-sets )
September 2007 -> November 2008 : VJB ( novice strength, intermediate strength , intermediate balanced )
January 2009 -> June 2009 : Ultimate Split
September 2009 -> March 2010 : Custom stuff : http://www.higher-faster-sports.com/templates.html
March 2010 -> August 2010 ( today ) : The Ratio Technique
So having passed from all those phases i wanted to share the "training method evolution".
Hope it can help some people...
very nice man.. i would also post this in your age vs vert thread in special content :)
peace
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wow, thats alot of material to read!
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wow, thats alot of material to read!
Yes but it's ultra useful! Its all you need to know and its presented in very concentrated and easy to comprehend way.
That's what i like the most about Kelly Baggett. He not only knows damn lot of stuff , but he has an amazing talent on picking what and how to make a complete article.
Andrew has that 'gift' too i think , they are my 2 fav coaches around the internet, and their connection was a very pleasant ( but probably expected ) surprise.
Reading those articles you will see there is some overlap between them , you will see the same things and principles here and there. I think you are a bit new to this whole reading/testing thing. Its very easy to get carried away and start trying this , that , next split , next approach... that would be wrong. Those articles are not supposed to tell you a magic secret and give a magic workout , they are supposed to make you learn how to train.
For that reason i also highly recommend this article:
http://www.higher-faster-sports.com/rocketscience.html
And those:
http://www.adarq.org/forum/performance-training-blog/an-introductory-block/
http://www.adarq.org/forum/performance-training-blog/some-post-on-another-forum-why-people-fail/
http://www.adarq.org/forum/performance-training-blog/making-progress-progressive-overload/
Also some extra advice , in all those articles , dont get caught in the various templates mentioned , they are great templates for sure but the main point is to understand what they try to say...
WTF is wrong with me today , im in a blogging mood...
-
Hijacking your own log :D
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Hijacking your own log :D
Hahaha , word! :D
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haha, very wrong there dude.
i like to read, but only for leisure and a rough idea. i dunno how to plan my programs at all, heck, before coming here i was doin a 5x5 type workout, and tried some tmuscle article for a month or so!
i only wanna get up there, cant wait for it to happen, and i'll do just abt anything to finally be able to dunk, but i leave all the planning to andrew haha! wouldnt know what to do without him man!
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haha, very wrong there dude.
i like to read, but only for leisure and a rough idea. i dunno how to plan my programs at all, heck, before coming here i was doin a 5x5 type workout, and tried some tmuscle article for a month or so!
But that's exactly what i said... my first 'blog-post' was referring to athletes caught in standard schemes ( like your 5x5 ) and 2nd 'blog-post' was referring to seeing some articles and trying new methods ( like that tmuscle you mentioned ).
Anyway , 2nd post wasn't personal , i remember reading in your log what you just stated above , that you like to read but cant plan. Well many people are like that , then they just pick a routine and start it , and pretty soon after they discover another interesting article that has another routine , they jump to that and so on... That was my 'target group' for the previous post , not just you , so i generalized :D
i only wanna get up there, cant wait for it to happen, and i'll do just abt anything to finally be able to dunk, but i leave all the planning to andrew haha! wouldnt know what to do without him man!
Well, personal coaching/training beats any article.
Its amazing that adaqui does that for all those people... I mean it takes so much time and effort , and he's not just making a workout template , he is doing it workout by workout , adjusting/regulating it etc , true personal training , word , respect!!!
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hahaha then im exactly like what u said!
thank goodness i found this site here, after getting clowned on over at the tmuscle forums.
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19 August 2010
DOMS:
Hamstrings : 0/5
Calves : 1/5 , slight pain when deliberately contracted.
Glutes : 3/5 , medium pain in every contraction.
Quads : 5/5 , PAINNNNN , even the slightest leg movement causes serious pain , cant walk normaly , cant sit or stand without hands assistance.
Wanted to do upper body today but changed it to conditioning/recovery workout to hopefully get some blood flow.
-10 mins light jog
-5 mins rest
-10x80m 'sprints'
Was pushing as much as pain allowed me , times showed that this limit was 30-40%.
Was restarting every minute like always , this time it was ~30sec run / ~30 sec rest.
-5 mins rest
-10 mins light jog
-
19 August 2010
DOMS:
Hamstrings : 0/5
Calves : 1/5 , slight pain when deliberately contracted.
Glutes : 3/5 , medium pain in every contraction.
Quads : 5/5 , PAINNNNN , even the slightest leg movement causes serious pain , cant walk normaly , cant sit or stand without hands assistance.
Wanted to do upper body today but changed it to conditioning/recovery workout to hopefully get some blood flow.
-10 mins light jog
-5 mins rest
-10x80m 'sprints'
Was pushing as much as pain allowed me , times showed that this limit was 30-40%.
Was restarting every minute like always , this time it was ~30sec run / ~30 sec rest.
-5 mins rest
-10 mins light jog
i've had that happen only a few times (extreme quad soreness). it's always after coming back from some kind of detraining.. funny how fast they adapt though after 1 session.
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i've had that happen only a few times (extreme quad soreness). it's always after coming back from some kind of detraining.. funny how fast they adapt though after 1 session.
Word , its a one session thing. I wanted to go run yesterday that i was less sore but i got bored , so cant realy complain today!
Ok , so let's get down to buisness:
This season's plan:
I will do the ratio technique FULL Example Peaking power:
[strength-hypertrophy:strength-power:stim]
•Phase 1: Strength-hypertrophy emphasis: [3:1:1] x 3
•Phase 2: Strength-hypertrophy transition: [2:1:1] x 2
•Phase 3: Neutral [1:1:1] x 2
•Phase 4: Peak [0:1:1] x 3
Total lower body workouts = 35
Workout frequency : 2 or 3 workouts per week. Gonna go in upper body workout - lower body workout most of the time so 1 or 2 lower body workouts per week.
Gonna use some AREG stuff in , nothing too fancy , just gonna go by feel , not stick with a schedule.
Estimated full cycle length = ~7-8 months
Workouts:
STRENGTH:
Squat : 4x6
BSS : 3x8
Leg curl or cable pullthrous : 3x10-12
Calves : 3/4 x 12/15
POWER:
REA squat 4x3
Explosive box squat : 8x2 or MSEM squats 8-10x1 with focus on transition + speed up.
Pause BSS : 3x5
Calves : 3x12
STIM:
MSEM squat : 4x2x1 or 3x3x1
MSEM BSS : 3x2x1
Calves : 3x12
UPPER BODY:
BB bench push : 4x6-8 ( maybe 3x6-8 + 1x15 )
DB inline bench push : 3x10-12
Wide grip lat pull : 4x6-8 ( maybe 3x6-8 + 1x15 )
Seated row : 3x8
Shoulders OHP : 4x6-8 ( maybe 3x6-8 + 1x15 )
Shoulders fly : 3x10-12
If still alive ,
Biceb DB curls 3x12
Tricep pushdowns 3x12
Plyo combos before workouts :
-Dynamic warmup
-4x10 sec line hops or 4x10 MR tuck jumps
-4x5 depth jumps pr 4x5 depth drops or 4x5 max effort stiff leg ankle hops.
Sprints/jumps will be on my off days , my usual conditioning/recovery workout! :D
Dont know if ill be able to keep up with all that , but if i do its gonna be SICK!!!
-
i've had that happen only a few times (extreme quad soreness). it's always after coming back from some kind of detraining.. funny how fast they adapt though after 1 session.
Word , its a one session thing. I wanted to go run yesterday that i was less sore but i got bored , so cant realy complain today!
Ok , so let's get down to buisness:
This season's plan:
I will do the ratio technique FULL Example Peaking power:
[strength-hypertrophy:strength-power:stim]
•Phase 1: Strength-hypertrophy emphasis: [3:1:1] x 3
•Phase 2: Strength-hypertrophy transition: [2:1:1] x 2
•Phase 3: Neutral [1:1:1] x 2
•Phase 4: Peak [0:1:1] x 3
Total lower body workouts = 35
Workout frequency : 2 or 3 workouts per week. Gonna go in upper body workout - lower body workout most of the time so 1 or 2 lower body workouts per week.
Gonna use some AREG stuff in , nothing too fancy , just gonna go by feel , not stick with a schedule.
Estimated full cycle length = ~7-8 months
Workouts:
STRENGTH:
Squat : 4x6
BSS : 3x8
Leg curl or cable pullthrous : 3x10-12
Calves : 3/4 x 12/15
POWER:
REA squat 4x3
Explosive box squat : 8x2 or MSEM squats 8-10x1 with focus on transition + speed up.
Pause BSS : 3x5
Calves : 3x12
STIM:
MSEM squat : 4x2x1 or 3x3x1
MSEM BSS : 3x2x1
Calves : 3x12
UPPER BODY:
BB bench push : 4x6-8 ( maybe 3x6-8 + 1x15 )
DB inline bench push : 3x10-12
Wide grip lat pull : 4x6-8 ( maybe 3x6-8 + 1x15 )
Seated row : 3x8
Shoulders OHP : 4x6-8 ( maybe 3x6-8 + 1x15 )
Shoulders fly : 3x10-12
If still alive ,
Biceb DB curls 3x12
Tricep pushdowns 3x12
Plyo combos before workouts :
-Dynamic warmup
-4x10 sec line hops or 4x10 MR tuck jumps
-4x5 depth jumps pr 4x5 depth drops or 4x5 max effort stiff leg ankle hops.
Sprints/jumps will be on my off days , my usual conditioning/recovery workout! :D
Dont know if ill be able to keep up with all that , but if i do its gonna be SICK!!!
looks great overall, sure things can change a bit, but it is very solid from the get go.
on STIM, calves could be like 4x5 imo.. a little heavier than the 12's would be, but not going max of course to prevent any kind of strain..
peace!
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looks great overall, sure things can change a bit, but it is very solid from the get go.
Hah , glad you liked , wasn't too hard to plan that anyway , its last year's workouts and your typical ratio example...
Its like an expanded and slightly improved version of last season's ( successful ) 13 weeks experiment.
KISS ( keep it simple stupid ) FTW! :D
on STIM, calves could be like 4x5 imo.. a little heavier than the 12's would be, but not going max of course to prevent any kind of strain..
peace!
Yes , i had that in mind as we talked about it earlier this year.
Problem is that in the specific machine that i do the calve raises , max load = ~370-400lbs , which is a load that i can easily do 12-15 reps in great form.
Ill probably switch to 4x5 one-leg-calf raises for the stim so i can get heavier load.
Hey , what about standing calve raises , are they worth doing? Id guess the standing ones are way better as its kinda more combound and natural movement...
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20 August 2010
Weight@session : ~189
DOMS:
Calves : 0/5
Glutes : 1/5
Quads : 3,5/5 : much better , still hurting enough to affect my walking form but pain is much less.
Hamstrings : 3,5/5 , same with quads , WTF , they were 0/5 yesterday!
Upper Body Workout
BENCH PRESS:
4x6@121
WIDE GRIP LAT PULLDOWN:
4x6@132
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
4x6@88
EZ BAR STANDING BICEP CURLS:
3x10@55
TRICEPS PUSHDOWN ( ROPE ):
3x12@66
Nice and easy on everything , focus on perfect form/ROM.
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Updated:
-Forum's signature with current stats
-PR page ( 1st post of this journal )
-Age vs Vertical stats (2nd post of this journal )
-This year's ratio technique logging ( will appear on every lower body workout entry ).
:headbang:
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22 March 2010 : DLRVJ 32,5'' , no PR but i havent jumped above 32'' From June 2009 ( ! ) , BW ~187
19 April 2010 : SQUAT PR : 3x264 , MSEM , ~1min rest between reps , BW ~192
27 April 2010 : DLRVJ 33'' , PR tie.
20 May 2010 : SQUAT PR : 2x275 , MSEM , BW ~194.
6 June 2010 : DLRVJ 33'' , PR tie.
12 June 2010 : DLRVJ PR , 33,5''
15 June 2010 : SQUAT PR : 4x275 , normal set , BW ~198.
20 June 2010 : DLRVJ PR , 34''
25 June 2010 : SQUAT PR : 3x297 , normal set , BW ~196.
26 July 2010 : SVJ PR : 29'' , DLRVJ PR : 34,5'' , BW ~190
that is sick.. :D
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22 March 2010 : DLRVJ 32,5'' , no PR but i havent jumped above 32'' From June 2009 ( ! ) , BW ~187
19 April 2010 : SQUAT PR : 3x264 , MSEM , ~1min rest between reps , BW ~192
27 April 2010 : DLRVJ 33'' , PR tie.
20 May 2010 : SQUAT PR : 2x275 , MSEM , BW ~194.
6 June 2010 : DLRVJ 33'' , PR tie.
12 June 2010 : DLRVJ PR , 33,5''
15 June 2010 : SQUAT PR : 4x275 , normal set , BW ~198.
20 June 2010 : DLRVJ PR , 34''
25 June 2010 : SQUAT PR : 3x297 , normal set , BW ~196.
26 July 2010 : SVJ PR : 29'' , DLRVJ PR : 34,5'' , BW ~190
that is sick.. :D
Thanks man , that is even sicker :
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg13355/#msg13355 (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg13355/#msg13355)
:D
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awesome stuff and the new vid is sick man
was curious the custom program you did by kelly, was that the individualized service thing he offers on his site where it's like 150 first month and 50 every month thereafter, or just somethign he wrote up for as a favor based on how you did a lot of vjb and such
also, how would you evaluate all the stuff that you have done by kelly as well as by adarqui, and how would you compare the two?
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awesome stuff and the new vid is sick man
was curious the custom program you did by kelly, was that the individualized service thing he offers on his site where it's like 150 first month and 50 every month thereafter, or just somethign he wrote up for as a favor based on how you did a lot of vjb and such
also, how would you evaluate all the stuff that you have done by kelly as well as by adarqui, and how would you compare the two?
Thanks man , i appreciate it!
The custom stuff was nothing too fancy , it like you said , ive been doing the VJB and his ultimate split and mailing with him for like 2 years by then so he just helped me plan it.
It was based on this article:
http://www.higher-faster-sports.com/templates.html
And a few Kelly's modifications, nothing fancy at all , just a basic template trying to implement in it some other principles Kelly things high off , like the "money set" method and the glute-oriented lifting.
I cant really compare Andrew and Kelly, to be honest i dont even want to.
I need to say though that i highly appreciate the help i've had from both and that i have ultimate respect for their personalities beyond their S&C substance, i consider them more like 'friends' or 'training buddies' than 'coaches' if that makes any sense...
-
I need to say though that i highly appreciate the help i've had from both and that i have ultimate respect for their personalities beyond their S&C substance, i consider them more like 'friends' or 'training buddies' than 'coaches' if that makes any sense...
thanks man! yup, I like to form friendships with people rather than just tell people what to do etc.. definitely have formed alot of 'online friends' over the years, and i don't consider them/u etc to be anything less than a real friend.
:highfive:
peace man
-
23 August 2010
Conditioning/recovery workout:
Weight@session : ~188
Injuries/aches/soreness:
Was kinda sick all weekend , not much though , just a little fever , feeling a little weak today too.
- 10 mins light jog
- 10 mins dynamic warmup
- 3 mins rest
-10x80m sprints
Was about 60% , 25sec run / 35 sec rest
Feeling great , breaths , acceleration , top speed , bounce , all great!
- 3 mins rest
- Bunch of low/mid effort jumps
-Jumps , 10' rim , concrete:
1x4 SVJs : ~26''
1x3 dropstep DLRVJs : ~29''
1x3 1 step DLRVJs : ~30''
1x3 2 steps DLRVJs : ~31''
1x3 full run DLRVJs : ~31,5''
Bad jumping day, haven't had one for a looong time , :welcome: , LOL
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THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
24 August 2010
PHASE 1 - Cycle 1 - Hypertrophy Workout 2
Injuries/aches : the hip pain is back already! :( nothing much but i expected it would delay appearing...
Soreness : none
SQUATS:
1x6@143 , ( +22 lbs )
1x6@165 , ( +22 lbs )
1x6@187 , ( +22 lbs )
1x6@209 , ( +22 lbs )
143 ATG , 165 & 187 parallel , 209 half-squats.
BSS:
1x8@110 , ( +22lbs )
1x8@132 , ( +22lbs )
1x8@154 , ( +22lbs )
LEG CURLS:
1x12@44
1x12@66
1x12@88
STANDING CALVE RAISES:
1x15@264 , ( +66lbs )
1x15@308 , ( +66lbs )
1x15@330 , ( +44lbs )
Overall good improvement , but still weak-ass numbers...
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congrats man!!! http://www.higher-faster-sports.com/plateaubusters.html
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congrats man!!! http://www.higher-faster-sports.com/plateaubusters.html
Hah , thanks man, just saw it earlier today...
Its great to see myself as a training example in a KellyB's article!
Its been a long journey so far , lets hope i can stay healthy and keep training so i can achieve even more...
-
yea i understand, how would you compare and contrast kelly's programming form adarqui's in terms of similarities and differences? What was the same in their programs, what was very different, different approaches, etc?
awesome stuff and the new vid is sick man
was curious the custom program you did by kelly, was that the individualized service thing he offers on his site where it's like 150 first month and 50 every month thereafter, or just somethign he wrote up for as a favor based on how you did a lot of vjb and such
also, how would you evaluate all the stuff that you have done by kelly as well as by adarqui, and how would you compare the two?
Thanks man , i appreciate it!
The custom stuff was nothing too fancy , it like you said , ive been doing the VJB and his ultimate split and mailing with him for like 2 years by then so he just helped me plan it.
It was based on this article:
http://www.higher-faster-sports.com/templates.html
And a few Kelly's modifications, nothing fancy at all , just a basic template trying to implement in it some other principles Kelly things high off , like the "money set" method and the glute-oriented lifting.
I cant really compare Andrew and Kelly, to be honest i dont even want to.
I need to say though that i highly appreciate the help i've had from both and that i have ultimate respect for their personalities beyond their S&C substance, i consider them more like 'friends' or 'training buddies' than 'coaches' if that makes any sense...
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congrats man!!! http://www.higher-faster-sports.com/plateaubusters.html
i second this!
vag has a few things that are very important to achieving those long term goals..
- a positive outlook on the outcome
- CONSISTENCY
- UNFLAPPABLE (lol) determination
- the passion to push the limits
gotta have that..
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yea i understand, how would you compare and contrast kelly's programming form adarqui's in terms of similarities and differences? What was the same in their programs, what was very different, different approaches, etc?
awesome stuff and the new vid is sick man
was curious the custom program you did by kelly, was that the individualized service thing he offers on his site where it's like 150 first month and 50 every month thereafter, or just somethign he wrote up for as a favor based on how you did a lot of vjb and such
also, how would you evaluate all the stuff that you have done by kelly as well as by adarqui, and how would you compare the two?
Thanks man , i appreciate it!
The custom stuff was nothing too fancy , it like you said , ive been doing the VJB and his ultimate split and mailing with him for like 2 years by then so he just helped me plan it.
It was based on this article:
http://www.higher-faster-sports.com/templates.html
And a few Kelly's modifications, nothing fancy at all , just a basic template trying to implement in it some other principles Kelly things high off , like the "money set" method and the glute-oriented lifting.
I cant really compare Andrew and Kelly, to be honest i dont even want to.
I need to say though that i highly appreciate the help i've had from both and that i have ultimate respect for their personalities beyond their S&C substance, i consider them more like 'friends' or 'training buddies' than 'coaches' if that makes any sense...
well, i didn't really give him a program.. i gave him more of a concept of training that he applied himself, which he applied very well.. the use of 'ratio', maintaining squat strength using singles, maintaining proficiency reactively etc.. vag really would put together his own programs, he enjoys doing that you can tell :d i just give him feedback and small tweaks/changes i would make, but he pretty much did everything perfect his last few blocks.
peace man
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congrats man!!! http://www.higher-faster-sports.com/plateaubusters.html
i second this!
vag has a few things that are very important to achieving those long term goals..
- a positive outlook on the outcome
- CONSISTENCY
- UNFLAPPABLE (lol) determination
- the passion to push the limits
gotta have that..
Thanks a lot man!!!
Yup , its all about determination , consistency and patience...
Wasn't like that when i was training in my 20's , id want results immediately , frustrate all the time , overtrain , change schedules every 1-2 months etc...
Maybe that's the good part of doing this at my age , you think and act much more mature... ;)
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well, i didn't really give him a program.. i gave him more of a concept of training that he applied himself, which he applied very well.. the use of 'ratio', maintaining squat strength using singles, maintaining proficiency reactively etc.. vag really would put together his own programs, he enjoys doing that you can tell :d i just give him feedback and small tweaks/changes i would make, but he pretty much did everything perfect his last few blocks.
peace man
x2
Kelly never gave me a progamm either , i mean a personal one.
After doing his VJB programs and ultimate split , ive been designing my own templates and Kelly & Andrew just mention to me some corrections/modifications i should consider. Ya , i do enjoy planing my own programs , its fun! Well its not like they're rocket science anyway, its just basic stuff! :D
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got ya, keep up those gains man and congrats on being in the article
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I was looking in this log... and saw 12 reps on the leg curl. I personally prefer ~4 reps per set done with "I'm going to break this machine" mentality for this exercise...
The hamstrings are like 70% fast twitch so I believe they respond the best to very heavy/very explosive work. So I usually was using like 4 reps @ 260 lbs for leg curling per set (about 4 sets I think).
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I was looking in this log... and saw 12 reps on the leg curl. I personally prefer ~4 reps per set done with "I'm going to break this machine" mentality for this exercise...
The hamstrings are like 70% fast twitch so I believe they respond the best to very heavy/very explosive work. So I usually was using like 4 reps @ 260 lbs for leg curling per set (about 4 sets I think).
That's interesting , ill sure have it in mind , especially in my explosive workouts/blocks.
For now i'll stick with higher reps because main focus is hypertrophy & GPP.
Thanks for the tip!
================================================================================
27 August 2010
Weight@session : ~190
DOMS:
Calves : 0/5
Glutes : 1/5
Quads : 1/5
Hamstrings : 3/5 , good!
Upper Body Workout
BENCH PRESS:
1x6@121
1x6@132 ( +11lbs )
1x6@132 ( +11lbs )
1x6@132 ( +11lbs )
INCLINE BENCH CHEST DB FLY:
1x8@24 each hand
1x8@35 each hand
1x8@35 each hand
WIDE GRIP LAT PULLDOWN:
1x6@132
1x6@143 ( +11lbs )
1x6@154 ( +22lbs )
1x6@154 ( +22lbs )
SEATED ROW:
1x8@110
1x8@121
1x8@132
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@88
1x6@99 ( +11lbs )
1x6@110 ( +22lbs )
1x6@110 ( +22lbs )
EZ BAR STANDING BICEP CURLS:
1x10@55
1x10@66 ( +11lbs )
1x8@77 ( +22lbs ) , ( -2 reps )
TRICEPS PUSHDOWN ( ROPE ):
1x12@55 ( -11lbs ) , oops , didnt remember last weeks load well!
1x12@66
1x12@77 ( +11lbs )
Still not pushing 100% , perfect form and ROM in every single rep , very glad with the load increments.
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I was looking in this log... and saw 12 reps on the leg curl. I personally prefer ~4 reps per set done with "I'm going to break this machine" mentality for this exercise...
The hamstrings are like 70% fast twitch so I believe they respond the best to very heavy/very explosive work. So I usually was using like 4 reps @ 260 lbs for leg curling per set (about 4 sets I think).
what you say makes sense, but i personally would just rep out hamstrings on a ham-curl-MACHINE, keyword being machine.. I'd definitely utilize lower reps on a ghr bench/poor man's ghr etc, because it's closed chain.. i'd be a bit worried about open chain high intensity lifts to be honest.
if i had a hamstring curl machine i'd definitely use it though, more along the 4 x 8-12 rep range.
Even though hamstrings are 70% fast twitch, that doesn't mean that ~8 rep work would be any worse, 8 rep work is still within the anaerobic energy system timeframe.
peace man
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Yeah you make good points with the open chain thing. I think it just boils down to personal preference.
-
Yea depending on how quick your eccentric and concentric is, more than 8 reps might even still fit in that energy system's timeframe.
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
30 August 2010
PHASE 1 - Cycle 1 - Hypertrophy Workout 3
Bodyweight@session : ~191
Injuries/aches : none
Soreness : none
SQUATS:
1x6@165 , ( +22 lbs )
1x6@187 , ( +22 lbs )
1x6@209 , ( +22 lbs )
1x6@220 , ( +11 lbs )
165 ATG , 187 parallel , 209 & 220 parallel box squats.
I can lift heavier loads in deeper ROM in box squats than 1/2 squats , should i stick with them or is the eccentric/concentric switch of free squats too important?
BSS:
1x8@121 , ( +11 lbs )
1x8@143 , ( +11 lbs )
1x8@165 , ( +11 lbs )
LEG CURLS:
1x8@55
1x8@77 , ( +33 lbs )
1x8@99 , ( +33 lbs )
1x8@110 , ( +33 lbs )
Switched from 3x12 to 4x8.
SINGLE LEG STANDING CALVE RAISES:
1x8@44
1x8@66
1x8@88
Was too tired to load and unload 350lbs on the machine so i did them single-leg , 8 reps each leg.
For my BW 88 lbs single leg ~= 370 normal so OK.
Again , very happy with the improvements but still those numbers are WEAK! :-\
-
SQUATS:
1x6@165 , ( +22 lbs )
1x6@187 , ( +22 lbs )
1x6@209 , ( +22 lbs )
1x6@220 , ( +11 lbs )
165 ATG , 187 parallel , 209 & 220 parallel box squats.
I can lift heavier loads in deeper ROM in box squats than 1/2 squats , should i stick with them or is the eccentric/concentric switch of free squats too important?
i think there's more transfer from free squatting because of the ECC -> ISO -> CON, i'd go free-squat route.
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1 September 2010
Basketball training.
Injuries/aches: none
Soreness:
Quads : 3,5/5
Glutes : 3/5
Hamstrings: 2/5
Calves : 1/5
3d week that i get very sore , damn!
Bball practice was nice , tons of sweat and sprints and all , overall quite happy with my current bball endurance status.
Tried many jumps but they were all submax , too sore to jump max. Most jumps ~30'' , got a few 10'6'' touches ( 31'' ).
Next 2 lower body workouts = explosive : stim , so the next 2 Wednesdays ( bball training day ) i expect some serious bounce up on vert...
-
i forgot u were a baller vag lol ball shud get bf down and u may surprise urself with sum nice jumps i actually jump ok after basketball games i havent attemped it after a practice though too tiring probly
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i forgot u were a baller vag lol ball shud get bf down and u may surprise urself with sum nice jumps i actually jump ok after basketball games i havent attemped it after a practice though too tiring probly
Well i dont play much , 1 or 2 times a week. Surely a great workout though...
Yes , you get some surprise jumps in bball. Sometimes its the floor that's too bouncy/gripy , some other times you lose yourself jumping for a rebound etc...
Today it was about soreness though , my quads hurt even walking so i couldnt get even close to max...
-
2 September 2010
-7 Days Vertical Jump Cure routine.
-My usual lower body stretch routine.
-
Injuries/aches: none
Soreness:
Quads : 3,5/5
Glutes : 3/5
Hamstrings: 2/5
Calves : 1/5
3d week that i get very sore , damn!
Looks like the age half of the equation is catching up to you ;D
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Looks like the age half of the equation is catching up to you ;D
Oh shit , could that be true??? :o :o :o
Nahhhh... We'll still be here in 10 years , ill be chasing 50'' at 50 years old :P :headbang:
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Looks like the age half of the equation is catching up to you ;D
Oh shit , could that be true??? :o :o :o
Nahhhh... We'll still be here in 10 years , ill be chasing 50'' at 50 years old :P :headbang:
lol ya we'll be old farts chasing 50" rvj's.
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3 September 2010
Weight@session : ~191,5
Injuries/aches/soreness : none
Upper Body Workout
BENCH PRESS:
1x6@121
1x6@132
1x6@143 ( +11lbs )
1x6@132
INCLINE BENCH CHEST DB FLY:
1x10@24 each hand , ( +2 reps )
1x10@28 each hand , ( +2 reps )
1x10@35 each hand , ( +2 reps )
WIDE GRIP LAT PULLDOWN:
1x6@143 , ( +11lbs )
1x6@154 , ( +11lbs )
1x6@165 , ( +11lbs )
1x6@154
SEATED ROW:
1x8@132 , ( +22lbs )
1x8@143 , ( +22lbs )
1x8@154 , ( +22lbs )
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@99 , ( +11lbs )
1x6@110 , ( +11lbs )
1x6@121
1x6@121 ( +11lbs )
EZ BAR STANDING BICEP CURLS:
1x10@55
1x10@66
1x10@77 , ( +2 reps )
TRICEPS PUSHDOWN ( ROPE ):
1x12@88 , ( +33lbs )
1x12@88 , ( +33lbs )
1x12@99 , ( +22lbs )
Good workout , impressive improvements , strength is catching up!
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
6 September 2010
PHASE 1 - Cycle 1 - Explosive Workout
Bodyweight@session : ~191,5
Injuries/aches : none
Soreness : none
REA SQUATS:
3x3@121
MSEM SQUATS:
8x1@165
Eccentric speed normal , transition and concentric as explosive as possible , rest between reps ~20sec
Pause BSS:
1x5@132
1x5@154
1x5@176
SINGLE LEG STANDING CALVE RAISES:
1x5@88
1x5@110
1x5@132
1x5@154
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nice man, how long you pausing on paused-BSS?
-
nice man, how long you pausing on paused-BSS?
Somewhere between 1 and 2 seconds, Tempo was like 2-2-1.
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nice man, how long you pausing on paused-BSS?
Somewhere between 1 and 2 seconds, Tempo was like 2-2-1.
nice nice!
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nice man, how long you pausing on paused-BSS?
Somewhere between 1 and 2 seconds, Tempo was like 2-2-1.
nice nice!
x2 I haven't tried pausing at the bottom of heavy BB BSS but that seems pretty strong to me. Good stuff man.
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having been myself deeply in love with the BSS, my mind is shattered each and every time I read this man's log.
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having been myself deeply in love with the BSS, my mind is shattered each and every time I read this man's log.
Especially given where his actual squats are. Brain explosion.
Vag, I think you must be the greatest BSS'er, relative to squat strength, of all time.
-
nice man, how long you pausing on paused-BSS?
Somewhere between 1 and 2 seconds, Tempo was like 2-2-1.
nice nice!
x2 I haven't tried pausing at the bottom of heavy BB BSS but that seems pretty strong to me. Good stuff man.
having been myself deeply in love with the BSS, my mind is shattered each and every time I read this man's log.
Especially given where his actual squats are. Brain explosion.
Vag, I think you must be the greatest BSS'er, relative to squat strength, of all time.
Thanks everyone!
As for the squat-BSS ratio , there are a few important details:
- BSS are done on a smith machine , squats are free.
- Smith machine has a 44lbs olympic bar with rotating ends , squat rack has a thin 33lbs bar.
- Squat rack has no pins in case of failure , so that negatively affects my squat too.
"G.O.A.T." status ? easy tiger! LOL
-
7 September 2010
Conditioning/recovery workout:
- Weight@session : ~192,5
- Injuries/aches : The squatting right=hip pain , like 1/5
- Soreness:
Calves : 0/5
Hamstrings: 0/5
Quads : 1/5
VMO : 2/5
Glutes : 3/5 , paused BSS FTW! :D
- 15 mins light jog
- 3 mins rest
-10x80m sprints
Was about 50% , 25sec run / 35 sec rest , very springy.
- 3 mins rest
C1: 40m sprint @ ~50%
C1: 10 x MR tuck jumps
C1 info : 5 rounds , rest between rounds = 1 minute.
Had my heart rate monitor on , interesting stuff:
-Heart rate during light jog : ~140 , 150 on slight uphills , 130 on slight downhills
-Heart rate after 80m sprints : 165 to 170
-Heart rate after 40m sprints + MR tuck jumps : 175 to 180
-Heart rate after all 3 min breaks : 115
- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.
-
7 September 2010
Conditioning/recovery workout:
- Weight@session : ~192,5
- Injuries/aches : The squatting right=hip pain , like 1/5
- Soreness:
Calves : 0/5
Hamstrings: 0/5
Quads : 1/5
VMO : 2/5
Glutes : 3/5 , paused BSS FTW! :D
ya man, paused unilaterals are very good at destroying the glutes, i love them.
- 15 mins light jog
- 3 mins rest
-10x80m sprints
Was about 50% , 25sec run / 35 sec rest , very springy.
- 3 mins rest
C1: 40m sprint @ ~50%
C1: 10 x MR tuck jumps
C1 info : 5 rounds , rest between rounds = 1 minute.
nice complex!@$!
Had my heart rate monitor on , interesting stuff:
-Heart rate during light jog : ~140 , 150 on slight uphills , 130 on slight downhills
-Heart rate after 80m sprints : 165 to 170
-Heart rate after 40m sprints + MR tuck jumps : 175 to 180
-Heart rate after all 3 min breaks : 115
- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.
interesting info, i need to get a battery for my heart rate monitor.. it's interesting how tiring MR tuck's are.. i mean, they really kill everyone.. i feel more tired doing 10-15 MAX tuck jumps than if i did a 60-80 yard sprint etc.. so your data seems to fit how I feel also.
peace man!
-
8 September 2010
Basketball training
Aches/injuries : right hip bugging a bit , 1/5
Soreness: Glutes , quads and abductors , 2/5
Training went good , had good breaths and also had that "pop" , got some blocks and steals that i usually don't make because i delay from thinking to doing. "pop" = no lag between think and do.
Did only 1 rim jump at the end , exhausted , all leg muscles burning , also was awfully hot and lost tons of sweat. I got 10'6'' ( 31'' ) off 1 step , good shit!
-
interesting info, i need to get a battery for my heart rate monitor.. it's interesting how tiring MR tuck's are.. i mean, they really kill everyone.. i feel more tired doing 10-15 MAX tuck jumps than if i did a 60-80 yard sprint etc.. so your data seems to fit how I feel also.
hahaha. good point. When I was in high school me and a friend of mine both bought a pair of strength shoes and did plyos in them. I remember the workouts called for a TON of tuck jumps, like 4 sets of 20. The first workout I nearly passed out doing them and he lost his lunch.
-
8 September 2010
Basketball training
Aches/injuries : right hip bugging a bit , 1/5
Soreness: Glutes , quads and abductors , 2/5
Training went good , had good breaths and also had that "pop" , got some blocks and steals that i usually don't make because i delay from thinking to doing. "pop" = no lag between think and do.
Did only 1 rim jump at the end , exhausted , all leg muscles burning , also was awfully hot and lost tons of sweat. I got 10'6'' ( 31'' ) off 1 step , good shit!
nice! how many games you play?
-
interesting info, i need to get a battery for my heart rate monitor.. it's interesting how tiring MR tuck's are.. i mean, they really kill everyone.. i feel more tired doing 10-15 MAX tuck jumps than if i did a 60-80 yard sprint etc.. so your data seems to fit how I feel also.
hahaha. good point. When I was in high school me and a friend of mine both bought a pair of strength shoes and did plyos in them. I remember the workouts called for a TON of tuck jumps, like 4 sets of 20. The first workout I nearly passed out doing them and he lost his lunch.
haha nice.. you ever puke during training? I sort of puked once, but I had basically eaten a massive lunch then performed some seriously high rep squatting, came up a bit.. other than that, never puked.
-
interesting info, i need to get a battery for my heart rate monitor.. it's interesting how tiring MR tuck's are.. i mean, they really kill everyone.. i feel more tired doing 10-15 MAX tuck jumps than if i did a 60-80 yard sprint etc.. so your data seems to fit how I feel also.
hahaha. good point. When I was in high school me and a friend of mine both bought a pair of strength shoes and did plyos in them. I remember the workouts called for a TON of tuck jumps, like 4 sets of 20. The first workout I nearly passed out doing them and he lost his lunch.
haha nice.. you ever puke during training? I sort of puked once, but I had basically eaten a massive lunch then performed some seriously high rep squatting, came up a bit.. other than that, never puked.
Once, during college, I ate a grilled cheese and a bunch of curly fries immediately before practice. Practice then started (after warm ups) with suicides. Up came the grilled cheese and curly fries. Lesson learned.
-
interesting info, i need to get a battery for my heart rate monitor.. it's interesting how tiring MR tuck's are.. i mean, they really kill everyone.. i feel more tired doing 10-15 MAX tuck jumps than if i did a 60-80 yard sprint etc.. so your data seems to fit how I feel also.
hahaha. good point. When I was in high school me and a friend of mine both bought a pair of strength shoes and did plyos in them. I remember the workouts called for a TON of tuck jumps, like 4 sets of 20. The first workout I nearly passed out doing them and he lost his lunch.
haha nice.. you ever puke during training? I sort of puked once, but I had basically eaten a massive lunch then performed some seriously high rep squatting, came up a bit.. other than that, never puked.
Once, during college, I ate a grilled cheese and a bunch of curly fries immediately before practice. Practice then started (after warm ups) with suicides. Up came the grilled cheese and curly fries. Lesson learned.
nice, i love curly fries.
-
interesting info, i need to get a battery for my heart rate monitor.. it's interesting how tiring MR tuck's are.. i mean, they really kill everyone.. i feel more tired doing 10-15 MAX tuck jumps than if i did a 60-80 yard sprint etc.. so your data seems to fit how I feel also.
hahaha. good point. When I was in high school me and a friend of mine both bought a pair of strength shoes and did plyos in them. I remember the workouts called for a TON of tuck jumps, like 4 sets of 20. The first workout I nearly passed out doing them and he lost his lunch.
LOL , yes , doing tuck jumps i remembered the Air Alert days , 4x20 got nothing on air alert ! :D
8 September 2010
Basketball training
Aches/injuries : right hip bugging a bit , 1/5
Soreness: Glutes , quads and abductors , 2/5
Training went good , had good breaths and also had that "pop" , got some blocks and steals that i usually don't make because i delay from thinking to doing. "pop" = no lag between think and do.
Did only 1 rim jump at the end , exhausted , all leg muscles burning , also was awfully hot and lost tons of sweat. I got 10'6'' ( 31'' ) off 1 step , good shit!
nice! how many games you play?
For now its practice every Wednesday. When the league starts ( mid October ) it goes like 1 game/week and no practice when playing home and 1 game + 1 practice/week when playing away.
-
9 September 2010
Weight@session : ~193,5
Injuries/aches/soreness : none
Upper Body Workout
BENCH PRESS:
1x8@121 , ( +2 reps )
1x8@132 , ( +2 reps )
1x6@143
1x6@143 , ( +11lbs )
INCLINE BENCH CHEST DB FLYS:
1x10@28 each hand , ( +4 lbs )
1x10@35 each hand , ( +7 lbs )
1x10@39 each hand , ( +4 lbs )
WIDE GRIP LAT PULLDOWN:
1x6@143 , ( -11lbs )
1x6@154
1x6@176 , ( +11lbs )
1x6@165 , ( +11lbs )
SEATED ROWS:
1x8@132 , ( +22lbs )
1x8@154 , ( +11lbs )
1x8@165 , ( +11lbs )
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@110 , ( +11lbs )
1x6@121 , ( +11lbs )
1x6@132 , ( +11lbs )
1x6@121
EZ BAR STANDING BICEP CURLS:
1x10@66 , ( +11lbs )
1x10@77 , ( +11lbs )
1x8@88 , ( +11lbs ) , ( -2 reps )
TRICEPS PUSHDOWN ( ROPE ):
1x12@77 , ( -11lbs )
1x12@88
1x12@110 , ( +11lbs ) , ( -2 reps )
Great progress again!
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
11 September 2010
PHASE 1 - Cycle 1 - Stim Workout
Bodyweight@session : forgot to check! :-\
Injuries/aches : none
Soreness : none
MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
4x1 : 220 - 220 - 231 - 231
4x1 : 242 - 242 - 264 - 264
All half squats. I think what's reducing my ROM is not strength but the hip pain. When i try to switch eccentric to concentric it really hurts. Its all fine , ill keep up with those heavy halfs.
Another very interesting note is that im significantly stronger than i thought at half squats. 264 was the same hard ( or the same easy ) with 220 Trying to gain a couple of inches of depth isn't worth the load loss IMO , will try to see how heavier i can go on halfs...
MSEM BSS ( rest between reps ~20sec , rest between sets ~3'' )
3x1@198
3x1@242
Mind blown!!!
242 was damn sweet , but what was insane was the 198 set , they felt so light , bar was flying up , those were actually explosive lifts! :o
SINGLE LEG STANDING CALVE RAISES:
1x5@44
1x5@88
1x5@132
1x4,5@176
Failed last rep with left leg! Finally , managed to go to failure on calf raises!
SL 176 would equal to ~540 normal DL calf raises :o
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
11 September 2010
PHASE 1 - Cycle 1 - Stim Workout
Bodyweight@session : forgot to check! :-\
Injuries/aches : none
Soreness : none
MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
4x1 : 220 - 220 - 231 - 231
4x1 : 242 - 242 - 264 - 264
All half squats. I think what's reducing my ROM is not strength but the hip pain. When i try to switch eccentric to concentric it really hurts. Its all fine , ill keep up with those heavy halfs.
Another very interesting note is that im significantly stronger than i thought at half squats. 264 was the same hard ( or the same easy ) with 220 Trying to gain a couple of inches of depth isn't worth the load loss IMO , will try to see how heavier i can go on halfs...
MSEM BSS ( rest between reps ~20sec , rest between sets ~3'' )
3x1@198
3x1@242
Mind blown!!!
242 was damn sweet , but what was insane was the 198 set , they felt so light , bar was flying up , those were actually explosive lifts! :o
SINGLE LEG STANDING CALVE RAISES:
1x5@44
1x5@88
1x5@132
1x4,5@176
Failed last rep with left leg! Finally , managed to go to failure on calf raises!
SL 176 would equal to ~540 normal DL calf raises :o
nice session man, gettin` diesel again!!! and yup i agree about the squat ROM.. you're getting your "deep work" from BSS so, half squat will be more than enough to keep those gains coming.. hip pain sucks, definitely not worth it to push through it and end up doing some serious long term damage.. i've been going deep lately on my VERY LIGHT squat singles, so you could still go deep maybe on say 135 or 185 lb or something, possibly.. then switch to half as you get heavier..
i wouldnt goto failure every time though on the SL calf raises, especially if you have any kind of sprint/jump work the day after (or ~2 days after).. inhibition of the calf during ballistic/rebounding movements can put alot of stress on the tendons.
peace man.
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nice session man, gettin` diesel again!!! and yup i agree about the squat ROM.. you're getting your "deep work" from BSS so, half squat will be more than enough to keep those gains coming.. hip pain sucks, definitely not worth it to push through it and end up doing some serious long term damage.. i've been going deep lately on my VERY LIGHT squat singles, so you could still go deep maybe on say 135 or 185 lb or something, possibly.. then switch to half as you get heavier..
Thanks man! Yes , my thoughts too , the deep heavy BSS kills everything , i was thinking like it's turning around , BSS are becoming my main strength exercise and half squats are more jump-specific/assistance. Crazy!
As for the deep lights , that's what im doing already , all warmup sets are ATG , hip doesnt bug until ~200lbs because there is not much weight to stabilise , i keep going down until ATG. ATG squats are fine , it is the parallel ones that kill me.
i wouldnt goto failure every time though on the SL calf raises, especially if you have any kind of sprint/jump work the day after (or ~2 days after).. inhibition of the calf during ballistic/rebounding movements can put alot of stress on the tendons.
peace man.
Right again , this particular workout was done wrong on purpose: Didn't treat it as a STIM workout , rather as a max-out workout , because after holidays detraining i went straight to GPP , wanted to throw a diesel workout in. In the next stim workouts i wont be going to max.
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13 September 2010
Conditioning/recovery workout:
- Weight@session : ~192,5
- Injuries/aches : The classic right hip pain , like 1/5
- Soreness: Calves , quads , glutes : 1/5
- 10 mins light jog
- 10 mins dynamic warmup
- 3 mins rest
C1: 40m sprint @ 100%
C1: Rest : 10 seconds
C1: 5 x MR tuck jumps
C1: Rest : 60 seconds
C1 info : 5 rounds.
- 5 mins rest
- Bunch of low/mid effort jumps
- 2x3 dropstep DLRVJs : mostly 29'' , couple of 30''s.
- 2x3 1-step DLRVJs : mostly 30'' to 31'' , couple of 31,5''s.
- Long good lower body stretch.
-
14 September 2010
Weight@session : ~193,5
Injuries/aches/soreness : none
Upper Body Workout , reduced volume for unloading purposes.
BENCH PRESS:
1x5@121
1x5@132
1x5@154
WIDE GRIP LAT PULLDOWN:
1x5@154
1x5@165
1x5@176
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@88
1x6@110
1x6@132
EZ BAR STANDING BICEP CURLS:
1x8@66
1x8@77
1x8@88
TRICEPS PUSHDOWN ( ROPE ):
1x8@77
1x8@88
1x8@99
-
15 September 2010
Basketball training
Aches/injuries/soreness : none
Not good. Was too damn hot and humid , lost the "pop" of last Wednesday. I dont know if i should blame the heat or Monday's max sprints. Bball endurance was good though.
Didn't do any max jumps, was so exhausted and dehydrated ( in a bad way ) that it was pointless.
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15 September 2010
Basketball training
Aches/injuries/soreness : none
Not good. Was too damn hot and humid , lost the "pop" of last Wednesday. I dont know if i should blame the heat or Monday's max sprints. Bball endurance was good though.
Didn't do any max jumps, was so exhausted and dehydrated ( in a bad way ) that it was pointless.
I feel you, when I realized I had to dunk in the dead heat today I said F that, and went to that enclosed outdoor gym with less sleep.. i was damn near falling asleep on the way to that court even after coffee+milk + monster energy, but i'd rather dunk under those conditions than in 95 F humid sun, woulda been horrible.
pc
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I feel you, when I realized I had to dunk in the dead heat today I said F that, and went to that enclosed outdoor gym with less sleep.. i was damn near falling asleep on the way to that court even after coffee+milk + monster energy, but i'd rather dunk under those conditions than in 95 F humid sun, woulda been horrible.
pc
Wasn't even a dunk session in the sun , it was team practice at our standard indoor court. Problem is that its a cheap building , walls made of those metal-sheets , no air condition , no ventilation system , nothing. So when its hot outside and the sun burns it all day , it becomes like a greenhouse , or like a sauna inside.
Anyway , i was hoping to have a mini peak yesterday , and i did have that springy powerful feeling warming up , but it never happened as explained. Bleh , whatever...
-
I feel you, when I realized I had to dunk in the dead heat today I said F that, and went to that enclosed outdoor gym with less sleep.. i was damn near falling asleep on the way to that court even after coffee+milk + monster energy, but i'd rather dunk under those conditions than in 95 F humid sun, woulda been horrible.
pc
Wasn't even a dunk session in the sun , it was team practice at our standard indoor court. Problem is that its a cheap building , walls made of those metal-sheets , no air condition , no ventilation system , nothing. So when its hot outside and the sun burns it all day , it becomes like a greenhouse , or like a sauna inside.
right, i was thinking you wanted to do some nice jumps today, that's what i meant.. bro you play basketball in a toaster oven.
Anyway , i was hoping to have a mini peak yesterday , and i did have that springy powerful feeling warming up , but it never happened as explained. Bleh , whatever...
ya I feel you, hate when that happens :/
peace man!
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
17 September 2010
PHASE 1 - Cycle 2 - Hypertrophy Workout 1
Bodyweight@session : ~196 :o Nah , fake BW , too much water & food in and not much out today! :D
Injuries/aches : Right lower back bugging slightly , probably a slight pull in lat pulldowns , also a feeling of stress around shins area.
Soreness : none
SQUATS:
1x6@165
1x6@187 , ( ATG instead of parallel )
1x6@209
1x6@231 , ( +11 lbs )
165 & 187 ATG , 209 & 231 half-squats.
BSS:
1x8@132 , ( +11 lbs )
1x8@176 , ( +33 lbs )
1x8@198 , ( +33 lbs )
That's an 8-rep PR tie , first PR of the season , :P
LEG CURLS:
1x8@77 , ( +22 lbs )
1x8@88 , ( +11 lbs )
1x8@99
1x8@110
SINGLE LEG STANDING CALVE RAISES:
1x12@44 , ( +4 reps )
1x12@66 , ( +4 reps )
1x12@88 , ( +4 reps )
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
17 September 2010
PHASE 1 - Cycle 2 - Hypertrophy Workout 1
Bodyweight@session : ~196 :o Nah , fake BW , too much water & food in and not much out today! :D
Injuries/aches : Right lower back bugging slightly , probably a slight pull in lat pulldowns , also a feeling of stress around shins area.
Soreness : none
SQUATS:
1x6@165
1x6@187 , ( ATG instead of parallel )
1x6@209
1x6@231 , ( +11 lbs )
165 & 187 ATG , 209 & 231 half-squats.
BSS:
1x8@132 , ( +11 lbs )
1x8@176 , ( +33 lbs )
1x8@198 , ( +33 lbs )
That's an 8-rep PR tie , first PR of the season , :P
LEG CURLS:
1x8@77 , ( +22 lbs )
1x8@88 , ( +11 lbs )
1x8@99
1x8@110
SINGLE LEG STANDING CALVE RAISES:
1x12@44 , ( +4 reps )
1x12@66 , ( +4 reps )
1x12@88 , ( +4 reps )
nice man, going to get some PR's early, big PR's soon down the road.
pc
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nice man, going to get some PR's early, big PR's soon down the road.
pc
Thanks man , hopefully !!!
Weights are going up very nice , performance ( vert ) is still suffering , but that's the plan, GPP FTW!
Gotta be patient...
-
20 September 2010
Weight@session : ~193,5
Injuries/aches/soreness : 1/5 hamstring soreness , finally minimum DOMS after lower body hypertrophy workout!
Upper Body Workout
BENCH PRESS:
1x8@121
1x8@132
1x6@143
1x6@143
INCLINE BENCH CHEST DB FLYS:
1x10@41 each hand , ( +13 lbs )
1x10@41 each hand , ( +6 lbs )
1x10@41 each hand
WIDE GRIP LAT PULLDOWN:
1x6@154 , ( +11lbs )
1x6@165 , ( +11lbs )
1x6@176
1x6@187 , ( +22lbs )
SEATED ROWS:
1x8@132
1x8@154
1x8@176 , ( +11lbs )
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@121 , ( +11lbs )
1x6@132 , ( +11lbs )
1x6@143 , ( +11lbs )
1x6@143 , ( +22lbs )
EZ BAR STANDING BICEP CURLS:
1x10@66 , ( +11lbs )
1x10@77 , ( +11lbs )
1x10@77 , ( -11lbs ) , ( +2 reps )
TRICEPS PUSHDOWN ( ROPE ):
Dead , skipped!
-
22 September 2010
Bball training.
Went good , temperature is finally normal for the season.
Had good breaths , good "pop" , all ok.
Got a nice 31,5'' jump off 1 step only.
*** I need to put a jumping session in my week , and i need to start doing some plyos , hard to maintain jumping efficiency with current plan.
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
24 September 2010
PHASE 1 - Cycle 2 - Hypertrophy Workout 2
Bodyweight@session : ~197
Injuries/aches/soreness : none
Stim : Drunk a redbull 30 mins before workout.
SQUATS ( rack was taken so i had to do them on the smith machine ):
1x6@198 ( last time 165 )
1x6@242 ( last time 187 )
1x6@264 ( last time 209 )
1x6@286 ( last time 231 )
198 ATG , 242 parallel , 264 & 286 half squats.
Now the improvements are shocking and 286x6 is a HUGE PR , but i wont claim any of those because smith is totally different than free squats
BSS:
1x8@176 , ( +44 lbs )
1x8@198 , ( +22 lbs )
1x8@220 , ( +22 lbs , PR )
8x220 , ridiculous! The 176 set was also ridiculous , bar was flying up like it was empty.
LEG CURLS:
1x8@88 , ( +11 lbs )
1x8@99 , ( +11 lbs )
1x8@110 , ( +11 lbs )
1x8@121 , ( +11 lbs )
SINGLE LEG STANDING CALVE RAISES:
1x12@44
1x12@66
1x12@88
1x12@110
Oops , did an extra set by mistake :-\
I don't know if it was the redbull , the placebo or both , but the workout was sick!
-
why do u only do 1 set x6 if ur doing a hypertrophy workout?
-
why do u only do 1 set x6 if ur doing a hypertrophy workout?
It's 4x6 but im not using steady weight , building up to a "money-set".
1x6 is not 6 singles , it is 1 set of 6 reps , im loging it like that because of the different weight used in each set.
Im also doing warmups ( 10xbar , 6x40% , 4x60% 2x80% of starting weight ) that i dont log.
4x6 squat + 3x8 BSS + 4x8 leg curl is pretty much hypertrophy.
-
It's 4x6 but im not using steady weight , building up to a "money-set".
1x6 is not 6 singles , it is 1 set of 6 reps , im loging it like that because of the different weight used in each set.
Im also doing warmups ( 10xbar , 6x40% , 4x60% 2x80% of starting weight ) that i dont log.
4x6 squat + 3x8 BSS + 4x8 leg curl is pretty much hypertrophy.
ya i know. i just dont understand why you would want to do a money-set in a hypertrophy workout. I think working up to a same set 4x6 would be better, even if it is less weight. on the strength workouts, money set ftw.
-
Nice job on the BSS man, beastly!
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
24 September 2010
PHASE 1 - Cycle 2 - Hypertrophy Workout 2
Bodyweight@session : ~197
Injuries/aches/soreness : none
Stim : Drunk a redbull 30 mins before workout.
SQUATS ( rack was taken so i had to do them on the smith machine ):
1x6@198 ( last time 165 )
1x6@242 ( last time 187 )
1x6@264 ( last time 209 )
1x6@286 ( last time 231 )
198 ATG , 242 parallel , 264 & 286 half squats.
Now the improvements are shocking and 286x6 is a HUGE PR , but i wont claim any of those because smith is totally different than free squats
BSS:
1x8@176 , ( +44 lbs )
1x8@198 , ( +22 lbs )
1x8@220 , ( +22 lbs , PR )
8x220 , ridiculous! The 176 set was also ridiculous , bar was flying up like it was empty.
LEG CURLS:
1x8@88 , ( +11 lbs )
1x8@99 , ( +11 lbs )
1x8@110 , ( +11 lbs )
1x8@121 , ( +11 lbs )
SINGLE LEG STANDING CALVE RAISES:
1x12@44
1x12@66
1x12@88
1x12@110
Oops , did an extra set by mistake :-\
I don't know if it was the redbull , the placebo or both , but the workout was sick!
damn 220 x 8 on BSS is ridonkulous.. congrats man, sick pr.
-
ya i know. i just dont understand why you would want to do a money-set in a hypertrophy workout. I think working up to a same set 4x6 would be better, even if it is less weight. on the strength workouts, money set ftw.
Well i see your point and youre'right but the workouts are hypertrophy-emphasised , its not like im bodybuilding , #1 goal is always strength.
If i did steady weight last night id have to do the sets at ~230-240lbs , that 286 money set would be lost! 4x6 with money set is a great combination of max strength with good hypertrophy.
Nice job on the BSS man, beastly!
damn 220 x 8 on BSS is ridonkulous.. congrats man, sick pr.
Thanks guys ! :highfive:
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
24 September 2010
PHASE 1 - Cycle 2 - Hypertrophy Workout 2
Bodyweight@session : ~197
Injuries/aches/soreness : none
Stim : Drunk a redbull 30 mins before workout.
SQUATS ( rack was taken so i had to do them on the smith machine ):
1x6@198 ( last time 165 )
1x6@242 ( last time 187 )
1x6@264 ( last time 209 )
1x6@286 ( last time 231 )
198 ATG , 242 parallel , 264 & 286 half squats.
Now the improvements are shocking and 286x6 is a HUGE PR , but i wont claim any of those because smith is totally different than free squats
BSS:
1x8@176 , ( +44 lbs )
1x8@198 , ( +22 lbs )
1x8@220 , ( +22 lbs , PR )
8x220 , ridiculous! The 176 set was also ridiculous , bar was flying up like it was empty.
LEG CURLS:
1x8@88 , ( +11 lbs )
1x8@99 , ( +11 lbs )
1x8@110 , ( +11 lbs )
1x8@121 , ( +11 lbs )
SINGLE LEG STANDING CALVE RAISES:
1x12@44
1x12@66
1x12@88
1x12@110
Oops , did an extra set by mistake :-\
I don't know if it was the redbull , the placebo or both , but the workout was sick!
damn 220 x 8 on BSS is ridonkulous.. congrats man, sick pr.
220x8 on BSS is NUTS! Congratsx2 man! Were you holding 110 lb dumbbells in each hand or were you barbell loaded with 220 lbs?
Peace
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220x8 on BSS is NUTS! Congratsx2 man! Were you holding 110 lb dumbbells in each hand or were you barbell loaded with 220 lbs?
Peace
Thanks man!
Nah , i cant hold so heavy DBs , i suppose i can't even do them with a free barbell , i do them at the smith machine that really helps keep the balance.
I was doing them with DB's but when i reached doing them with 60's i couldn't hold them for 8+8 reps.
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what is BSS? how about making a post/sticky that has acronyms so us newbies can go find out what it is? usually i can kinda figure it out but sometimes i'm just totally lost and have to google (and in this case bss google results = not relevant). seems like it would cut down the time a lot for newbies if it can be gathered into a single post. :-)
-
BSS = bulgarian split squat.
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how about making a post/sticky that has acronyms so us newbies can go find out what it is? usually i can kinda figure it out but sometimes i'm just totally lost and have to google (and in this case bss google results = not relevant). seems like it would cut down the time a lot for newbies if it can be gathered into a single post. :-)
Good idea...
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how about making a post/sticky that has acronyms so us newbies can go find out what it is? usually i can kinda figure it out but sometimes i'm just totally lost and have to google (and in this case bss google results = not relevant). seems like it would cut down the time a lot for newbies if it can be gathered into a single post. :-)
Good idea...
It shall be done, one day!!!!!!!!!!!!!!!!!!!!!!!!!!!
:) I'll put it in special content area eventually.
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27 September 2010
Conditioning/recovery workout
Weight@session : ~195
Injuries/aches : none
Soreness : Quads , glutes , hamstrings, calves : 1/5
- Light jog 5'
- Dynamic warmup 10'
SPRINTS:
10x~70m @ 90-100%
Tempo was ~15sec run / 45 sec rest.
JUMPS ( all on concrete ):
9'10'':
1x3 SVJs : max ~26''
1x3 dropstep DLRVJs : max ~29''
1x3 1-step DLRVJs : max ~30''
1x3 2-step DLRVJs : max ~31''
10':
1x2 dropstep DLRVJs : max ~28''
1x2 1-step DLRVJs : max ~30''
1x2 2-step DLRVJs : max ~31''
-
How many inches do you think you give up on DLRVJ on concrete vs. wood?
-
How many inches do you think you give up on DLRVJ on concrete vs. wood?
Depends on the wood , there are some specific courts that have super bounce , i get 1-2'' there.
I think i jump about the same with concrete on "average" wooden courts.
Having said that , i can do much more maximal jumps on wood , the absorbtion on landings really makes a difference. And also i am not afraid to give 100% im my plant , on concrete i am always afraid of slipping. Jumps are also more 'easy' and 'smooth' on wood.
So the real difference is that being able to do many jumps and give 100% in each , you are more sure you will have one true max jump in there.
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28 September 2010
Weight@session : ~195
Injuries/aches: Left shoulder bugging , its a permanent thing , triggered whenever i go jumping ( sudden hyperextensions ) after a long time.
Soreness : none
Upper Body Workout
BENCH PRESS:
1x8@121
1x8@132
1x8@143 , ( +2 reps )
1x5@154 , ( +11 lbs ) , ( -1 rep )
Last set too heavy , bad ROM.
INCLINE BENCH CHEST DB FLYS:
1x10@36,5 each hand , ( -4,5 lbs )
1x10@41 each hand
1x10@47,5 each hand , ( +6,5 lbs )
WIDE GRIP LAT PULLDOWN:
1x6@154 , ( +11lbs )
1x6@165 , ( +11lbs )
1x6@176
1x4@198 , ( +11lbs ) , ( -2 reps )
Last set too heavy.
SEATED ROWS:
1x8@154 , ( +22lbs )
1x8@165 , ( +11lbs )
1x8@187 , ( +11lbs )
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
Skipped to avoid making shoulder worse.
EZ BAR STANDING BICEP CURLS:
1x10@66
1x10@77
1x10@81,5 , ( +4,5lbs )
TRICEPS PUSHDOWN ( ROPE ):
1x12@88 , ( +11lbs )
1x12@99 , ( +11lbs )
1x12@110
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28 September 2010
Weight@session : ~195
Injuries/aches: Left shoulder bugging , its a permanent thing , triggered whenever i go jumping ( sudden hyperextensions ) after a long time.
Soreness : none
damn, make sure you warm that shoulder up real good then.. shoulder rotations, maybe 'dislocates' with a rope, shoot around for a bit maybe.. really loosen it up.
pc
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Injuries/aches: Left shoulder bugging , its a permanent thing , triggered whenever i go jumping ( sudden hyperextensions ) after a long time.
damn, make sure you warm that shoulder up real good then.. shoulder rotations, maybe 'dislocates' with a rope, shoot around for a bit maybe.. really loosen it up.
pc
Yup , i allways do a good warmup on it , rotations , towel dislocates etc , it will still hurt. Nothing much though , its an age-bonus , as i've posted again you just learn to live with those pains :D
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Injuries/aches: Left shoulder bugging , its a permanent thing , triggered whenever i go jumping ( sudden hyperextensions ) after a long time.
damn, make sure you warm that shoulder up real good then.. shoulder rotations, maybe 'dislocates' with a rope, shoot around for a bit maybe.. really loosen it up.
pc
Yup , i allways do a good warmup on it , rotations , towel dislocates etc , it will still hurt. Nothing much though , its an age-bonus , as i've posted again you just learn to live with those pains :D
ahh.. :/
sucks! heh
-
29 September 2010
Bball training.
Breaths , pop , strength , jumps , all good.
Got a 30'' dropstep jump and a 32,5'' 2-steps DLRVJ.
32,5'' is a season best , it's also just 0,5'' before "dunk attempt" status.
Good shit...
-
29 September 2010
Bball training.
Breaths , pop , strength , jumps , all good.
Got a 30'' dropstep jump and a 32,5'' 2-steps DLRVJ.
32,5'' is a season best , it's also just 0,5'' before "dunk attempt" status.
Good shit...
niiice vag!!
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
2 October 2010
PHASE 1 - Cycle 2 - Hypertrophy Workout 3
Bodyweight@session : ~195
Injuries/aches : right hip bugging
Soreness : none
SQUATS :
1x6@187 , ( +22 lbs )
1x6@209 , ( +22 lbs )
1x6@231 , ( +22 lbs )
1x6@253 , ( +22 lbs )
187 sub-parallel , 209 barely parallel , 231 & 253 half-squats
BSS:
1x8@176
1x8@198
1x8@220 , ( tie last week's PR )
LEG CURLS:
1x8@99 , ( +11 lbs )
1x8@110 , ( +11 lbs )
1x8@121 , ( +11 lbs )
1x8@132 , ( +11 lbs )
SINGLE LEG STANDING CALVE RAISES:
1x12@88 , ( +22 lbs )
1x12@110, ( +22 lbs )
1x10@132 , ( +22 lbs )
Really impressed with this workout, had to do it Saturday morning, just 3 hours after waking up, low carb intake yesterday.
-
4 October 2010
Soreness: quads 3/5 , glutes 2/5 , hamstrings 1/5 , calves 0
Injuries/aches : none
Plyos session ( !!! )
- Dynamic warmup 10'
-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )
-3x10 MR tuck jumps
-2x5 27'' depth drops
-2x5 18'' depth jumps
-
4 October 2010
Soreness: quads 3/5 , glutes 2/5 , hamstrings 1/5 , calves 0
Injuries/aches : none
Plyos session ( !!! )
- Dynamic warmup 10'
-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )
-3x10 MR tuck jumps
-2x5 27'' depth drops
-2x5 18'' depth jumps
how'd you feel on this? how was the FA (force absorption) on the landings?
pc
-
4 October 2010
Soreness: quads 3/5 , glutes 2/5 , hamstrings 1/5 , calves 0
Injuries/aches : none
Plyos session ( !!! )
- Dynamic warmup 10'
-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )
-3x10 MR tuck jumps
-2x5 27'' depth drops
-2x5 18'' depth jumps
how'd you feel on this? how was the FA (force absorption) on the landings?
pc
MR tuck jumps were very bouncy , yet i felt some stress at shins.
Depth drops were nice , good FA , not too noisy , sticking the landing @ 1/4 squat.
DJs were the best part , bouncy , no stress and getting good height.
Was a nice introductory plyo session , gotta keep at it.
-
4 October 2010
Soreness: quads 3/5 , glutes 2/5 , hamstrings 1/5 , calves 0
Injuries/aches : none
Plyos session ( !!! )
- Dynamic warmup 10'
-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )
-3x10 MR tuck jumps
-2x5 27'' depth drops
-2x5 18'' depth jumps
how'd you feel on this? how was the FA (force absorption) on the landings?
pc
MR tuck jumps were very bouncy , yet i felt some stress at shins.
Depth drops were nice , good FA , not too noisy , sticking the landing @ 1/4 squat.
DJs were the best part , bouncy , no stress and getting good height.
Was a nice introductory plyo session , gotta keep at it.
whoa nice!
definitely good introductory session..
-
5 October 2010
Weight@session : ~196
Injuries/aches: none
Soreness : none
Upper Body Workout
BENCH PRESS:
1x8@121
1x8@132
1x8@143
1x6@154 , ( +1 rep )
INCLINE BENCH CHEST DB FLYS:
1x10@41,5 each hand , ( +4,5 lbs )
1x10@41 each hand
1x10@41,5 each hand , ( -6,5 lbs )
WIDE GRIP LAT PULLDOWN:
1x6@154
1x6@165
1x6@176
1x6@187 , ( -11lbs ) , ( +2 reps )
SEATED ROWS:
1x8@154
1x8@165
1x8@187
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@110 , ( -11lbs )
1x6@121 , ( -11lbs )
1x6@132 , ( -11lbs )
1x6@143
EZ BAR STANDING BICEP CURLS:
1x10@66
1x10@77
1x10@88 , ( +6,5lbs )
TRICEPS PUSHDOWN ( ROPE ):
Too tired , skipped.
More or less same weight in all , better form and ROM.
-
6 October 2010
Bball training
All good again.
Random DLRVJs between drills : dropstep ~30'' , 1-step ~31,5'' , 2 steps ~32,5''
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
7 October 2010
PHASE 1 - Cycle 2 - Explosive Workout
Bodyweight@session : ~196
Injuries/aches : none
Soreness : none
REA SQUATS:
4x3@143 , ( +22 lbs , +1 set )
MSEM SQUATS ( Eccentric normal , transition + concentric as explosive as possible ) :
8x1@187 , ( +22 lbs )
Paused BSS ( at smith machine ):
1x5@154 , ( +22 lbs )
1x5@176 , ( +22 lbs )
1x5@198 , ( +22 lbs )
SINGLE LEG STANDING CALVE RAISES:
1x5@88
1x5@110
1x5@132
1x5@154
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
9 October 2010
PHASE 1 - Cycle 2 - Stim Workout
Bodyweight@session : ~196
Injuries/aches : none
Soreness : none
Stim : 1 redbull 30 mins before lifting
MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
3x1 : 209 - 209 - 209
3x1 : 231 - 231 - 231
3x1 : 253 - 253 - 253
209 & 231 sub-parallel , 254 half-squats.
Focus on form+depth ( controlled descend + looking slightly down ). Very happy with the 231 sub-parallel set.
MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@264 , ( 3-rep-PR , all time PR is 2x286 )
220 was insane , free leg touching ground , going up rather explosive , "light weight"!
264 was great too , good form & speed up.
SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176
Great workout , caffeine + taurine + MSEM FTW!
-
Nice work on that BSS. You trying to PR again soon on DLRVJ?
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
9 October 2010
PHASE 1 - Cycle 2 - Stim Workout
Bodyweight@session : ~196
Injuries/aches : none
Soreness : none
Stim : 1 redbull 30 mins before lifting
MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
3x1 : 209 - 209 - 209
3x1 : 231 - 231 - 231
3x1 : 253 - 253 - 253
209 & 231 sub-parallel , 254 half-squats.
Focus on form+depth ( controlled descend + looking slightly down ). Very happy with the 231 sub-parallel set.
MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@264 , ( 3-rep-PR , all time PR is 2x286 )
220 was insane , free leg touching ground , going up rather explosive , "light weight"!
264 was great too , good form & speed up.
SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176
Great workout , caffeine + taurine + MSEM FTW!
very nice man!!
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
9 October 2010
PHASE 1 - Cycle 2 - Stim Workout
Bodyweight@session : ~196
Injuries/aches : none
Soreness : none
Stim : 1 redbull 30 mins before lifting
MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
3x1 : 209 - 209 - 209
3x1 : 231 - 231 - 231
3x1 : 253 - 253 - 253
209 & 231 sub-parallel , 254 half-squats.
Focus on form+depth ( controlled descend + looking slightly down ). Very happy with the 231 sub-parallel set.
MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@264 , ( 3-rep-PR , all time PR is 2x286 )
220 was insane , free leg touching ground , going up rather explosive , "light weight"!
264 was great too , good form & speed up.
SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176
Great workout , caffeine + taurine + MSEM FTW!
very nice man!!
http://www.youtube.com/watch?v=dLy5xIjA6Z8
-
Nice work on that BSS. You trying to PR again soon on DLRVJ?
very nice man!!
http://www.youtube.com/watch?v=dLy5xIjA6Z8
Thanks guys!
LBSS currently its more realistic to chase season's best than PR. In the last 2 bball practices ive been jumping 32,5'' which is 2'' below my PR. 2'' is a lot and i cant even have a max jumping session , because the weather is rainy lately and bball practices just include random jumping between drills.
But i do intentioanlly suit the phase's ends to create a mini-peaks in Wednesday's bball practices. I need just 0,5'' more to get to 33'' ( that's 10'8'' for me , wrist at rim ), whenever i can do that i can also dunk , so current short term goal is get to 33'' - 33,5'' & finally fucking dunk on 10'.
On a sidenote , i just realised that this was the 1st workout that my BSS surpassed my squat! :o
-
11 October 2010
Soreness: none
Injuries/aches : none
Plyos session.
- Dynamic warmup 10'
-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )
-4x5 MR tuck jumps
-2x5 27'' depth drops
-2x5 18'' depth jumps
MR tuck jumps were better in terms of shin stress , but thats beause i did 4x5 instead of 3x10
Depth drops were much improved , great FA and very smooth too.
DJs more or less the same with last time , gotta start filming those to track performance.
-
11 October 2010
Soreness: none
Injuries/aches : none
Plyos session.
- Dynamic warmup 10'
-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )
-4x5 MR tuck jumps
-2x5 27'' depth drops
-2x5 18'' depth jumps
MR tuck jumps were better in terms of shin stress , but thats beause i did 4x5 instead of 3x10
Depth drops were much improved , great FA and very smooth too.
DJs more or less the same with last time , gotta start filming those to track performance.
you're reaching for the rim on dj's right?
-
you're reaching for the rim on dj's right?
Wrong! :D
I do DJs in my house , and the ceiling is low ( about 8'6'' ) so all i can do is head-height jumps.
-
you're reaching for the rim on dj's right?
Wrong! :D
I do DJs in my house , and the ceiling is low ( about 8'6'' ) so all i can do is head-height jumps.
oooh, i may have asked that before, forgive me if i forgot :) cool, ya video analysis would be best.. i remember seeing some really weird vert measuring device, which hooked some kind of tape measurer to your waist, but i don't see how that could work due to horizontal displacement.. was odd, need to find the link for it again one day, i've never seen anyone use it anywhere.
-
oooh, i may have asked that before, forgive me if i forgot :) cool, ya video analysis would be best.. i remember seeing some really weird vert measuring device, which hooked some kind of tape measurer to your waist, but i don't see how that could work due to horizontal displacement.. was odd, need to find the link for it again one day, i've never seen anyone use it anywhere.
Nah , i just mentioned in my logs every now and then that i do them indoors , but relax man, you cant remember everything about everyone , you already remember way too much. I don't mean that personally , you are putting some serious effort maintaining this forum and training/helping everyone! Main point , spare the "forgive" shit! :D
Makes sense about the measuring device , a measuring tape that only releases tape with its beginning stuck to the floor would work.
But anyway , i dont really care about the absolute height number of the DJs , i mostly care tracking performance & improvement , so 120fps hangtime recording will be perfect.
-
12 October 2010
- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.
-
13 October 2010
Bball practice.
Exhausting!
Got some good jumps in , all in extremely fatigued state , dropstep ~30'' , 2 and 3 steps mostly 32'' to 32,5''.
In a 2-step jump i got both hands 3d knuckle at rim.
In another 2-step jump touched 32'' on my way down , definately 33'' at peak , season best!
After seeing that everybody wanted me to dunk , tried 2 times but lost ball palming on my way up , FAIL! :D
-
13 October 2010
Bball practice.
Exhausting!
Got some good jumps in , all in extremely fatigued state , dropstep ~30'' , 2 and 3 steps mostly 32'' to 32,5''.
In a 2-step jump i got both hands 3d knuckle at rim.
In another 2-step jump touched 32'' on my way down , definately 33'' at peak , season best!
niiiiiice!$!@$
After seeing that everybody wanted me to dunk , tried 2 times but lost ball palming on my way up , FAIL! :D
ya but that's still a good sign when people want to see you dunk ;0
-
13 October 2010
Bball practice.
Exhausting!
Got some good jumps in , all in extremely fatigued state , dropstep ~30'' , 2 and 3 steps mostly 32'' to 32,5''.
In a 2-step jump i got both hands 3d knuckle at rim.
In another 2-step jump touched 32'' on my way down , definately 33'' at peak , season best!
After seeing that everybody wanted me to dunk , tried 2 times but lost ball palming on my way up , FAIL! :D
Awesome.
-
Thanks adarq and LBSS.
14 October 2010
Was supposed to start [ phase 1 - cycle 3 ] of ratio with lower hypertrophy workout , but we have a game on Saturday so i threw in an out-of-the-program stim workout.
Bodyweight@session : ~197
Injuries/aches : none
Soreness : slight glutes and calves soreness
MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
4x1 : 209 - 209 - 220 - 220
4x1 : 231 - 231 - 242 - 242
Everything parallel or below
Very strong , didnt expect those 242 singles at that depth!
MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@242
Weaker than last time, didnt want to push to max too.
SINGLE LEG STANDING CALVE RAISES:
4x5@110
Taking those easy.
-
Thanks adarq and LBSS.
14 October 2010
Was supposed to start [ phase 1 - cycle 3 ] of ratio with lower hypertrophy workout , but we have a game on Saturday so i threw in an out-of-the-program stim workout.
Bodyweight@session : ~197
Injuries/aches : none
Soreness : slight glutes and calves soreness
MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
4x1 : 209 - 209 - 220 - 220
4x1 : 231 - 231 - 242 - 242
Everything parallel or below
Very strong , didnt expect those 242 singles at that depth!
MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@242
Weaker than last time, didnt want to push to max too.
SINGLE LEG STANDING CALVE RAISES:
4x5@110
Taking those easy.
nice, should be flying come sat.
-
16 October 2010
Bball game.
Last minute absences and injuries left just 6 of us to play the game , so i couldn't spare the energy needed for max jumps at warmups. Pitty because that court had awesome floor , great traction and bounce.
All i did was 1 jump off 2 steps , got 7,5'' above and that damn rim was a bit bent upwards , could be like 10'0.5'' or 10'1'' , was surprised i touched it so high with only 1 attempt.
-
16 October 2010
Bball game.
Last minute absences and injuries left just 6 of us to play the game , so i couldn't spare the energy needed for max jumps at warmups. Pitty because that court had awesome floor , great traction and bounce.
All i did was 1 jump off 2 steps , got 7,5'' above and that damn rim was a bit bent upwards , could be like 10'0.5'' or 10'1'' , was surprised i touched it so high with only 1 attempt.
go back there one day when you are peaked!!
good stuff
-
18 October 2010
Soreness: none
Injuries/aches : none
Plyos session.
- Dynamic warmup 10'
-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )
-4x5 MR tuck jumps
-1x5 27'' depth drops
-1x5 36'' depth drops
-1x3 SVJs ( to compare with DJs )
-2x5 18'' depth jumps
MR tucks good.
27'' drops very good.
36'' drops , 3 unstable and 2 just ok.
SVJs damn good , felt like highest SVJs in my home ever.
DJs just good.
Filmed everything @120fps , will mix and upload tomorrow or Wednesday.
-
19 October 2010
Weight@session : ~197
Injuries/aches: none
Soreness : none
Upper Body Workout.
Shifted it to a bit more hypertrophy oriented : +reps , -rest. That also caused -load.
Also skipped the push&pull assistance exercises coz i missed last week's upper workout so i didn't want to get too sore.
BENCH PRESS:
1x8@121
1x8@132
1x8@132
1x6@143
INCLINE BENCH CHEST DB FLYS:
skipped
WIDE GRIP LAT PULLDOWN:
1x8@154
1x8@154
1x8@154
1x8@154
SEATED ROWS:
skipped
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@110
1x8@121
1x8@121
1x8@132
EZ BAR STANDING BICEP CURLS:
1x12@55
1x12@66
1x12@66
TRICEPS PUSHDOWN ( ROPE ):
1x12@77
1x12@77
1x12@88
-
20 October 2010
BBall practice.
Jumps felt damn easy , almost efortless , but somehow i couldn't push for a max jump. So all i could do was easy submax , or thats how it felt! Weirdness...
Got 10'7'' ( 32'' ) with 1 , 2 & 3 steps , 10'5'' ( 30'' ) dropstep.
-
20 October 2010
BBall practice.
Jumps felt damn easy , almost efortless , but somehow i couldn't push for a max jump. So all i could do was easy submax , or thats how it felt! Weirdness...
Got 10'7'' ( 32'' ) with 1 , 2 & 3 steps , 10'5'' ( 30'' ) dropstep.
odd.. when did you do the jumps, after practice? how intense was it?
-
20 October 2010
BBall practice.
Jumps felt damn easy , almost efortless , but somehow i couldn't push for a max jump. So all i could do was easy submax , or thats how it felt! Weirdness...
Got 10'7'' ( 32'' ) with 1 , 2 & 3 steps , 10'5'' ( 30'' ) dropstep.
odd.. when did you do the jumps, after practice? how intense was it?
Nah , during it , random jumps between drills.... was like full court dribble , layup , walk back court , jump at the end...
Never have the chance to properly warmup for max jumps in bball practices , after doing a quick dynamic warmup and a few drills i hit some random jumps like that.
-
20 October 2010
BBall practice.
Jumps felt damn easy , almost efortless , but somehow i couldn't push for a max jump. So all i could do was easy submax , or thats how it felt! Weirdness...
Got 10'7'' ( 32'' ) with 1 , 2 & 3 steps , 10'5'' ( 30'' ) dropstep.
odd.. when did you do the jumps, after practice? how intense was it?
Nah , during it , random jumps between drills.... was like full court dribble , layup , walk back court , jump at the end...
Never have the chance to properly warmup for max jumps in bball practices , after doing a quick dynamic warmup and a few drills i hit some random jumps like that.
ah ok, just a bit too much overall fatigue i guess.. maybe some lactic acid shutting you down a bit.
-
Do you ever jump off one leg?
-
Do you ever jump off one leg?
http://www.youtube.com/watch?v=Ui7i7-nbd5U
Im not good at it , never was.
Best i got was what u see in this vid , ~31'' when DLRVJ was ~32/33'' , weight was down to 80kg back then.
In phases like now that im bulking relying on strength to get up , my SLRVJ is at SVJ levels , ~5'' below DLRVJ.
I also have very sensitive shins , SLRVJs@90kg kills them...
-
I love the title of your journal. Age vs. vertical. Thats cool.
Do you think you have short arms? Or normal. Cause Im slightly taller than you, but has an 8'1 reach.
Anyways, congrats on the great jumps higher up in the thread. Even though you didnt seem content with them?
-
I love the title of your journal. Age vs. vertical. Thats cool.
Do you think you have short arms? Or normal. Cause Im slightly taller than you, but has an 8'1 reach.
Anyways, congrats on the great jumps higher up in the thread. Even though you didnt seem content with them?
Thanks man!
I definitely have long arms , nothing freakish though , my wingspan is ~195cm( ~6'5'' ) while my barefoot height is 183cm ( 6' ). So if you're 1-2'' taller and have 2'' higher reach you must have rather long arms too.
As for the jumps , yes i am not content with them. Its frustrating that i cant get a proper max jump session, i keep just doing random jumps between bball practice drills so i cant jump to my max potential! No rush though...
-
How you're not good at one-leg jumping? You looked pretty good to me. It's also much easier to jump with the ball in hand vs. the LR plant jumps that you always try to use when dunking with a ball in hand.
What are your deadlift numbers? I mean, how good are you at posterior chain strength?
-
How you're not good at one-leg jumping? You looked pretty good to me. It's also much easier to jump with the ball in hand vs. the LR plant jumps that you always try to use when dunking with a ball in hand.
What are your deadlift numbers? I mean, how good are you at posterior chain strength?
ZOMFG , could i be a SL jumper without knowing??? :o
Well , i never practiced much of SLRVJs , maybe if i practiced them they could improve a bit. But as i told you my shins are very sensitive to them , 3-4 max SLRVJs and they start hurting even when i walk!
I feel much more comfortable doing DL jumps , even max runup DLRVJs annoy me , my "natural" prefered style is 1 or 2 steps DLRVJ.
As for jumping for a dunk with the ball in hands , i agree 100% with you , ive posted the same thing when adarq started doing SLRVJs.
I haven't deadlifted for 1,5 year now , back then PR was 268x4 while squat PR was 237x5.
-
I had a period when I was having the same problems, me being a natural one-leg jumper... I had reoccuring shin splints and when I trained to gain weight etc I was feeling like a whale jumping off one leg... so it definitely hurt. But if you make a commitment to lose bodyfat and train in one leg jumping, you could be jumping very well and dunking in games.
-
I love the title of your journal. Age vs. vertical. Thats cool.
Do you think you have short arms? Or normal. Cause Im slightly taller than you, but has an 8'1 reach.
Anyways, congrats on the great jumps higher up in the thread. Even though you didnt seem content with them?
Thanks man!
I definitely have long arms , nothing freakish though , my wingspan is ~195cm( ~6'5'' ) while my barefoot height is 183cm ( 6' ). So if you're 1-2'' taller and have 2'' higher reach you must have rather long arms too.
As for the jumps , yes i am not content with them. Its frustrating that i cant get a proper max jump session, i keep just doing random jumps between bball practice drills so i cant jump to my max potential! No rush though...
Well then I guess I have long arms as well. Im 1.87 barefoot and reaches 247cm in shoes.
Yeah no rush. Everything comes to those that wait.
-
Yeah no rush. Everything comes to those that wait and work their nutsacks off in the meantime.
Fixed.
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
22 October 2010
PHASE 1 - Cycle 3 - Hypertrophy Workout 1
Bodyweight@session : ~196,5
Injuries/aches : none
Soreness : none
SQUATS :
1x6@187
1x6@198 , ( -11 lbs )
1x6@209 , ( -22 lbs )
1x6@220 , ( -33 lbs )
187 , 199 , 209 sub-parallel , 220 half-squats.
Decided to focus on depth at that cycle , that's why loads went down.
220 was too easy though because i used the same increment with sub-parallel sets ( 11lbs ) , must remember to push the half-squats more.
BSS:
1x8@154 , ( -22 lbs )
1x8@176 , ( -22 lbs )
1x8@198 , ( -22 lbs )
Didn't remember the weights correct , duh!
LEG CURLS:
1x8@88 , ( -11 lbs )
1x8@99 , ( -11 lbs )
1x8@110 , ( -11 lbs )
1x8@132 , too heavy , limited ROM.
SINGLE LEG STANDING CALVE RAISES:
1x12@110 , ( +22 lbs )
1x12@110
1x12@110 , ( -22 lbs )
Everything weak except from the deep squats , those were good.
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
22 October 2010
PHASE 1 - Cycle 3 - Hypertrophy Workout 1
Bodyweight@session : ~196,5
Injuries/aches : none
Soreness : none
SQUATS :
1x6@187
1x6@198 , ( -11 lbs )
1x6@209 , ( -22 lbs )
1x6@220 , ( -33 lbs )
187 , 199 , 209 sub-parallel , 220 half-squats.
Decided to focus on depth at that cycle , that's why loads went down.
220 was too easy though because i used the same increment with sub-parallel sets ( 11lbs ) , must remember to push the half-squats more.
BSS:
1x8@154 , ( -22 lbs )
1x8@176 , ( -22 lbs )
1x8@198 , ( -22 lbs )
Didn't remember the weights correct , duh!
LEG CURLS:
1x8@88 , ( -11 lbs )
1x8@99 , ( -11 lbs )
1x8@110 , ( -11 lbs )
1x8@132 , too heavy , limited ROM.
SINGLE LEG STANDING CALVE RAISES:
1x12@110 , ( +22 lbs )
1x12@110
1x12@110 , ( -22 lbs )
Everything weak except from the deep squats , those were good.
that's the most red color syntax i've seen in a while loool, what happened :D
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that's the most red color syntax i've seen in a while loool, what happened :D
-Squats were deep-deep-deep-legit half instead of deep-legit half-bad half-bad-half.
-BSS and curls i didn't remember right the starting load ( dumbass! ).
-SL Calves are fine , instead of 88-110-132 i did 3x110.
-
25 October 2010
Weight@session : ~197 , stuck here too long, gotta eat more. My bulking target was 209 ( 95kg ) by christmas.
Injuries/aches: none
Soreness : none
Upper Body Workout.
BENCH PRESS:
1x8@121
1x8@132
1x8@132
1x6@143
INCLINE BENCH CHEST DB FLYS:
1x10@30
1x10@36
1x10@40,5
WIDE GRIP LAT PULLDOWN:
1x8@154
1x8@154
1x8@165 , ( +11lbs )
1x8@165 , ( +11lbs )
SEATED ROWS:
1x8@143
1x8@154
1x8@165
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99 , ( -11lbs )
1x8@110 , ( -11lbs )
1x8@121
1x8@132
EZ BAR STANDING BICEP CURLS:
1x12@55
1x12@66
1x12@77 , ( +11lbs )
TRICEPS PUSHDOWN ( ROPE ):
1x12@77
1x12@88 , ( +11lbs )
1x12@99 , ( +11lbs )
-
26 October 2010
Vertical Jump Testing : Jumping on concrete , 10' rim.
Weight@session : ~197
Injuries/aches: none
Soreness : DOMS 2/5 in chest , lats , biceps, 1/5 shoulders, triceps.
- 5-10 mins dynamic warmup
- Bunch of low&mid effort warmup jumps.
1x4 SVJs : all 26''
1x4 dropstep DLVJs : 29-30-30-30
1x4 1-step DLRVJs : 32-31-31-31 ( 10'7'' with one step , niceeee )
1x4 2-step DLRVJs : 32-32-32-31 ( shins start bugging )
1x4 full runup DLRVJs : 32-31-31-31 ( meh , dropoff? )
1x3 SLRVJs : awfull , colapsing at penultimate step , couldn't even get rim , like 23'' or so...
Retest 1xSVJ : 25'' ( 1'' dropoff )
Retest 1xdropstep : 29'' ( 1'' dropoff )
Retest 1x1-step jump : 30 ( 1''-2'' dropoff )
End session
NOTES :
- SVJ = 26'' , dropstep = 30'' , WTF?
- 2-step jumps steady at 32'' , but 1-step jumps felt better although i got 32'' only one time.
- Full runup felt good and fluid , but i also got 32'' in only 1 jump , average height equal to 1-step , WTF?
-
26 October 2010
Vertical Jump Testing : Jumping on concrete , 10' rim.
Weight@session : ~197
Injuries/aches: none
Soreness : DOMS 2/5 in chest , lats , biceps, 1/5 shoulders, triceps.
- 5-10 mins dynamic warmup
- Bunch of low&mid effort warmup jumps.
1x4 SVJs : all 26''
1x4 dropstep DLVJs : 29-30-30-30
1x4 1-step DLRVJs : 32-31-31-31 ( 10'7'' with one step , niceeee )
1x4 2-step DLRVJs : 32-32-32-31 ( shins start bugging )
1x4 full runup DLRVJs : 32-31-31-31 ( meh , dropoff? )
1x3 SLRVJs : awfull , colapsing at penultimate step , couldn't even get rim , like 23'' or so...
Retest 1xSVJ : 25'' ( 1'' dropoff )
Retest 1xdropstep : 29'' ( 1'' dropoff )
Retest 1x1-step jump : 30 ( 1''-2'' dropoff )
End session
NOTES :
- SVJ = 26'' , dropstep = 30'' , WTF?
- 2-step jumps steady at 32'' , but 1-step jumps felt better although i got 32'' only one time.
- Full runup felt good and fluid , but i also got 32'' in only 1 jump , average height equal to 1-step , WTF?
well shins bugging could have derailed you in itself, but perhaps you might want to put a little reactive work in some of your non-reactive/power sessions, such as with upper body etc, just to build up your preparedness a bit more for full runups/all that force absorption.. just stuff like tucks or jump rope, pogos, etc, at submax intensity might help a bit more.
peace#!@
-
Yeah no rush. Everything comes to those that wait and work their nutsacks off in the meantime.
Fixed.
Haha. Thank you, Sir.
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
27 October 2010
PHASE 1 - Cycle 3 - Hypertrophy Workout 2
Bodyweight@session : ~197
Injuries/aches : none
Soreness : upper body DOMS 1/5
SQUATS :
1x6@187
1x6@209 , ( +11 lbs )
1x6@231 , ( +22 lbs )
1x6@253 , ( +33 lbs )
187 sub-parallel , 209 parallel , 231 & 254 half-squats.
Back to halfs , feels better ( & harder ) than lighter deeps.
Since i cant push on depth , i pushed on bar speed at half squats , impressive , 253 was flying up.
Gonna keep this for the next workout and in the next phase ill switch to [5x5 : 3 deep-2 half].
BSS:
1x8@176 , ( +22 lbs )
1x8@198 , ( +22 lbs )
1x8@220 , ( +22 lbs )
220 too heavy , limited ROM.
LEG CURLS:
1x8@99 , ( +11 lbs )
1x8@110 , ( +11 lbs )
1x8@121 , ( +11 lbs )
1x8@132
SINGLE LEG STANDING CALVE RAISES:
1x12@110
1x12@121 , ( +11 lbs )
1x11@132 , ( +22 lbs ) , ( -1 rep )
Back to green :D
-
Good to see you back on the bulk there Vag. :)
-
Damn! 8 reps with 220 lbs at the BSS? That's monster!
-
Good to see you back on the bulk there Vag. :)
Thanks Kelly , bulk is nice! :D gotta put some more effort at it though , im stuck at ~197.
Damn! 8 reps with 220 lbs at the BSS? That's monster!
Ah , i forgot to type again on the title , i do them at the smith machine so they are much easier. They are still unnaturaly strong but that specific 220 set was bad ROM , more like halfs. The 198 was legit though , and the 176 was piece of cake.
-
1 November 2010
Bball game.
Endurance = bad , i get tired after ~5 mins and i can't breath and request sub at ~8 mins :(
Vert = good , did only 1 jump in very fatigued state at half time and got 8'' above , but the rim was slightly bent so it's 32,5'' and not 33''. Nevertheless , touching wrist at legit indoor court rim feels damn good!
-
That's great in a very fatigued state.
Interestingly enough, I was jumping my highest after intense warm-ups (like 50 minutes long) - I was feeling very very tired yet was jumping very high.
-
1 November 2010
Bball game.
Endurance = bad , i get tired after ~5 mins and i can't breath and request sub at ~8 mins :(
not good..
Vert = good , did only 1 jump in very fatigued state at half time and got 8'' above , but the rim was slightly bent so it's 32,5'' and not 33''. Nevertheless , touching wrist at legit indoor court rim feels damn good!
very good..
conclusion: neutral.
any plans on improving your overall fitness? I think you could make some nice improvements with not much work, ie some quick interval sprints (gassers/suicides) after a session, some jump rope before or after upper body, or something.. I think you could definitely improve fitness a bit more by focusing on it a bit before or after those UB sessions, perfect place to incorporate.
peace man
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any plans on improving your overall fitness? I think you could make some nice improvements with not much work, ie some quick interval sprints (gassers/suicides) after a session, some jump rope before or after upper body, or something.. I think you could definitely improve fitness a bit more by focusing on it a bit before or after those UB sessions, perfect place to incorporate.
peace man
Yup , gotta push it a bit more , gonna start with some indoor jumprope sessions and whenever its not too cold and rainy gonna go for intervals.
I am ashamed to admit , i've been wanting to do fitness work and some more reactive work long time now but... i was too lazy! :-\
-
I think lazyness also comes from not really believe in what you're doing.
For example I'm lazy doing plyos because I don't believe they're going to help me at this moment.
-
I think lazyness also comes from not really believe in what you're doing.
For example I'm lazy doing plyos because I don't believe they're going to help me at this moment.
well, as humans we over-think things, we need to approach training somewhat as a daily fight or flight situation, which incorporates a variety of different energy systems/types of motor unit recruitment.. getting in some plyos/reactive work when you "don't think they help at the moment" becomes futile, because in essence, you need reactive/ballistic work almost daily to remain an athletic human capable of performing at any given moment to fight for your life.. taking out all reactive work in favor of just some slow training won't help in the realms of us being "prey".
so next time you think about not needing reactive work, picture a honey badger coming at you, and your only defense would be to sprint or MR tuck your way to safety.
peace :F
-
It would help if I GOMAD when it comes? It wouldn't want to mess around with a mad person would it?
PS. Honey badgers are nice.
-
lollll honey badgers.... don't let the honey in the name fool you
-
Have you considered adding some steady-state cardio or extensive intervals? Improved aerobic fitness = quicker recovery between bouts of exercise, among other positive adaptations.
-
Have you considered adding some steady-state cardio or extensive intervals? Improved aerobic fitness = quicker recovery between bouts of exercise, among other positive adaptations.
I prefer the intervals. I like them more as an excercise (HIT ) and i like the training effect too.
Id do both :
day 1 steady cardio ( sth like 45' at 60% MHR , main focus fat loss )
day 2 intervals ( my fav is 2x10 80m , 15 sec run - 45 sec rest )
Problems are :
1) bored as i already said
2) cold and rainy outside
Let's see if i can man-the-fuck-up and put some more work... :strong:
-
lollll honey badgers.... don't let the honey in the name fool you
I had to "google images" that, and then edit my post and replace "he" with "it".
-
lollll honey badgers.... don't let the honey in the name fool you
yup, people have no idea, it's been voted the world's most fierce animal, it has absolutely no fear.. it'll go right after a lion/cheetah/cobra snake/anything. It's actually the official animal of adarq.org lolol:
http://www.adarq.org/forum/bios/animals/msg14056/#msg14056
:)
-
4 November 2010
Weight@session : forgot to check :-\
Injuries/aches: left shoulder bugging , its permanent ( arthritic ) , triggers whenever it likes.
Soreness : none
Upper Body Workout.
BENCH PRESS:
1x8@121
1x8@132
1x8@132
1x6@132 ( -11lbs ), ( +2 reps )
INCLINE BENCH CHEST DB FLYS:
skipped
WIDE GRIP LAT PULLDOWN:
1x8@154
1x8@165 , ( +11lbs )
1x8@176 , ( +11lbs )
1x8@187 , ( +22lbs )
SEATED ROWS:
skipped
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@110
1x8@121
1x8@132
EZ BAR STANDING BICEP CURLS:
1x12@55
1x12@66
1x12@77
TRICEPS PUSHDOWN ( ROPE ):
1x12@77
1x12@88
1x12@99
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
5 November 2010
PHASE 1 - Cycle 3 - Hypertrophy Workout 3
Bodyweight@session : ~195 , grrrr , 10 days of reduced gym frequency and i lost 1kg , :pissed:
Injuries/aches : none
Soreness : none
SQUATS :
1x6@187
1x6@209 , ( +deeper ROM )
1x6@231
1x6@264 , ( +11 lbs , 6 rep PR tie )
187 & 209 sub-parallel , 231 & 264 half-squats.
Very happy with the 209 ATG set and of course the 6-rep-PR tie.
BSS:
1x8@176
1x8@198
1x8@220 , ( +deeper ROM )
220 better than last time , still not full though.
LEG CURLS:
1x8@99
1x8@110
1x8@121
1x8@132
SINGLE LEG STANDING CALVE RAISES:
1x12@110
1x12@121
1x12@132 , ( +1 rep , LOL )
2 more workouts to end phase-1 but its explosive &MSEM, so END HYPERTROPHY ORIENTED WORKOUTS!
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
2 more workouts to end phase-1 but its explosive &MSEM, so END HYPERTROPHY ORIENTED WORKOUTS!
nice, getting closer to teh beastmode phases.
-
8 November 2010
Weight@session : ~195,5
Injuries/aches: none
Soreness : still sore from friday's lower session, hamstrings and glutes 1.5/5 , nice!
Upper Body Workout.
BENCH PRESS:
1x8@132 , ( +11lbs )
1x8@143 , ( +11lbs )
1x8@143 , ( +11lbs )
1x8@143 , ( +11lbs )
Duh , and i wondered why they felt so heavy , mis-remembered my starting point by 11lbs.
Best ive done this year was 1x6@143 and i hit 3x8 today , LOL.
INCLINE BENCH CHEST DB FLYS:
1x10@30 each hand
1x10@36 each hand
1x10@40.5 each hand
WIDE GRIP LAT PULLDOWN:
1x8@154
1x8@165
1x8@165
1x8@176 , ( -11lbs )
SEATED ROWS:
1x8@154
1x8@165
1x8@176
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@110
1x8@121
1x8@132
EZ BAR STANDING BICEP CURLS:
1x12@55
1x12@66
1x12@77
TRICEPS PUSHDOWN ( ROPE ):
Time up , skipped.
-
8 November 2010
Weight@session : ~195,5
Injuries/aches: none
Soreness : still sore from friday's lower session, hamstrings and glutes 1.5/5 , nice!
Upper Body Workout.
BENCH PRESS:
1x8@132 , ( +11lbs )
1x8@143 , ( +11lbs )
1x8@143 , ( +11lbs )
1x8@143 , ( +11lbs )
Duh , and i wondered why they felt so heavy , mis-remembered my starting point by 11lbs.
Best ive done this year was 1x6@143 and i hit 3x8 today , LOL.
hahaha.. nice, accelerated that progress a bit.
-
10 November 2010
Bball game. Endurance still bad. Only one 1-step jump at warmups , easy 31''
Didn't play at 2nd half , so going home i went to the park and did a few jumps ( concrete , bad light , 10' rim )
1x3 SVJs : 10'1'' ( 26'' )
1x3 dropsteps : 10'5'' ( 30'' )
1x3 1-step-DLRVJs : 10'6'' ( 31'' )
1x3 2-step-DLRVJs : 10'7'' ( 32'' )
Very good considering the circumstances...
-
10 November 2010
Bball game. Endurance still bad. Only one 1-step jump at warmups , easy 31''
Didn't play at 2nd half , so going home i went to the park and did a few jumps ( concrete , bad light , 10' rim )
1x3 SVJs : 10'1'' ( 26'' )
1x3 dropsteps : 10'5'' ( 30'' )
1x3 1-step-DLRVJs : 10'6'' ( 31'' )
1x3 2-step-DLRVJs : 10'7'' ( 32'' )
Very good considering the circumstances...
nice, i can't ever jump good after switching courts.. legs become jello.
-
11 November 2010
- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.
I see in my log that last time i did this was 1 month ago.
Last time i did sprints was 27 September ( !!! )
All i do is 1 upper and 1 lower weights workout a week and 1 bball day/week : WEAK! :pissed:
OK , i've had it with being lazy , i will launch an all out attack:
- more reactive work
- more cardio
- more abs
- more stretching
WTF , its waiting there , GO GET IT!
-
: WEAK! :pissed:
OK , i've had it with being lazy , i will launch an all out attack:
- more reactive work
- more cardio
- more abs
- more stretching
WTF , its waiting there , GO GET IT!
x2. Work has been getting in the way for me but fuck that noise, time to get back on the horse. :strong:
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x2. Work has been getting in the way for me but fuck that noise, time to get back on the horse. :strong:
Word man , im reading your recent posts about working and absolutely feel you.
Work and life can really get you off-track , but only if you let them do it.
-
That's the spirit! (Carlton Banks voice)
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
12 November 2010
PHASE 1 - Cycle 3 - Explosive Workout
Bodyweight@session : ~197,5
Injuries/aches : none
Soreness : none
REA SQUATS:
4x3@143
-Best REA squats ive ever done , really fluid and fast
MSEM SQUATS ( Eccentric normal , transition + concentric as explosive as possible ) :
4x1@187
4x1@198 , ( +11 lbs )
-Not 2 different sets , it was 8x1 , just added weight in the last 4 reps. Rest between reps ~30secs.
Paused BSS ( at smith machine ):
1x5@176 , ( +22 lbs )
1x5@198 , ( +22 lbs )
1x5@220 , ( +22 lbs )
-Tempo : 2-2-1 , pretty beasty.
SINGLE LEG STANDING CALVE RAISES:
1x5@110 , ( +22 lbs )
1x5@132 , ( +22 lbs )
1x5@154 , ( +22 lbs )
1x5@154
-Didn't add weight on last set because it would reach max and i didn't want that.
-
What's your current bodyfat %? Have you ever went through a cutting phase in an effort to lose the bodyfat?
-
REA SQUATS:
4x3@143
-Best REA squats ive ever done , really fluid and fast
nice man!@$!@ thats a great sign.
-
REA SQUATS:
4x3@143
-Best REA squats ive ever done , really fluid and fast
nice man!@$!@ thats a great sign.
Thanks man!
What's your current bodyfat %? Have you ever went through a cutting phase in an effort to lose the bodyfat?
Current bodyfat is ~16,5% which is very low for current weight for me ( ~90kg ) , i usualy go to 18-19% at this weight level. Bulking more slow ( not on purpose , just happened ) made the added mass more lean than other times.
I don't intend to go in a fat-cutting phase because i lose strength and mass VERY easy and fast ( bad strength genes + age ).
I do intend to experiment with high-low eating days as this ratio thing continues. Also as mentioned a few posts above i will try to add more cardio/sprints in the weekly plan, want to get in better shape. Later in the ratio when it is pure EXP-MSEM it will be more fat-loss oriented , now im just about to enter the hypertrophy transition , want to push the weight a bit more.
-
Ha. I like how you has your age listed as 36+
-
Ha. I like how you has your age listed as 36+
Haha , you noticed , i had my birthday last month so i am into the 37th year of my life now! :headbang:
13 November 2010
Glutes dead as usual after paused-BSS. Interestingly enough , quads are sore too , probably from slow BSS eccentic.
- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.
Seems i got pretty tight from non-stretching , also core is weaker compared to the past , looks like doing 7DVJC often will be very benefitial.
-
14 November 2010
- Dynamic warmup 10'.
- 4x10 bilateral line hops , 2 side-side - 2 back-forth.
- 4x10 MR tuck jumps.
- 4x5 27'' depth drops.
- My usual lower body stretch routine.
-
REA squats with 143 lbs is ridiculous. I can barely do them with 95 and I'm probably only doing them well when the weight gets down to 75.
-
REA squats with 143 lbs is ridiculous. I can barely do them with 95 and I'm probably only doing them well when the weight gets down to 75.
Haha , maybe that's the reason it was the first time i felt doing them right.
Also , i am beginning to think that my reactivity is not as bad as i thought :
- REA squats , explosive box squats etc are good.
- SVJ-dropstep gap = 4''
- SVJ-2-steps gap = 6-7''
So ( aside from max strength ) its probably FA that im lacking , ill focus a bit on that ( skip DJs , do only MR tucks + Depth Drops ) and see what happens...
-
To me, the differences are like 2 inches in SVJ vs RVJ off two feet... probably a technique thing as well, I have no idea. It doesn't make sense though, especially as I have long legs and I am a natural reactive, one-leg jumper. I think I just load my muscles weird/wrong off two feet, and my body position is not good.
-
14 November 2010
- Dynamic warmup 10'.
- 4x10 bilateral line hops , 2 side-side - 2 back-forth.
- 4x10 MR tuck jumps.
- 4x5 27'' depth drops.
- My usual lower body stretch routine.
Wow, that's a lot of module, how do you feel after that session?
-
Wow, that's a lot of module, how do you feel after that session?
Pretty fine actually , seems i got a bit sore at hamstrings and abductors from it ( ! ).
What usually suffers most in such workouts is my shins , but they are ok this time.
My calves are extremely strong so i guess that helps workouts like that...
-
Module?
-
i meant volume lol, dunno how it ended up module
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
15 November 2010
PHASE 1 - Cycle 3 - Stim Workout
Bodyweight@session : ~197
Injuries/aches : none
Soreness : none
MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
3x1 : 220 - 220 - 220 ( +11lbs in all reps )
3x1 : 242 - 242 - 242 ( +11lbs in all reps )
3x1 : 275 - 275 - 275 ( +22lbs in all reps )
-220 sub-parallel , 242 parallel , 275 half-squats.
MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@286 , ( +22lbs , PR )
-Dumbass , wanted to start with 242 but counted wrong!
-220 was too light , doing them almost explosively and rest was ~10 sec.
SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176
---- END OF PHASE 1 ----
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
15 November 2010
PHASE 1 - Cycle 3 - Stim Workout
Bodyweight@session : ~197
Injuries/aches : none
Soreness : none
MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
3x1 : 220 - 220 - 220 ( +11lbs in all reps )
3x1 : 242 - 242 - 242 ( +11lbs in all reps )
3x1 : 275 - 275 - 275 ( +22lbs in all reps )
-220 sub-parallel , 242 parallel , 275 half-squats.
MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@286 , ( +22lbs , PR )
-Dumbass , wanted to start with 242 but counted wrong!
-220 was too light , doing them almost explosively and rest was ~10 sec.
SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176
---- END OF PHASE 1 ----
nice way to the end phase, closing in on 315 BSS, beaZt.
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16 November 2010
- Dynamic warmup 10'.
- 4x10 bilateral line hops , 2 side-side - 2 back-forth.
- 3x5 MR tuck jumps.
- 7 Days Vertical Jump Cure routine ( without the glutes excercises )
- My usual lower body stretch routine.
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17 November 2010
Bball practice.
Nice , feeling very bouncy after a long time , MR tucks + Depth Drops FTW!
Unfortunately it was an exhausting training , which is generally great but i didn't have the chance to get some good jumps in.
All i got was a 10'2'' SVJ ( 27'' ) while fresh and a 10'7'' 2-steps-DLRVJ ( 32'' ) while dead , not bad!
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17 November 2010
Bball practice.
Nice , feeling very bouncy after a long time , MR tucks + Depth Drops FTW!
nice.. ya man, pogos can get too intense, so can drops, but tucks are pretty much always safe/effective.. drops really make me feel strong when i'm pushing them, just gotta progress slow, when i get greedy on drops i get hurt.
Unfortunately it was an exhausting training , which is generally great but i didn't have the chance to get some good jumps in.
All i got was a 10'2'' SVJ ( 27'' ) while fresh and a 10'7'' 2-steps-DLRVJ ( 32'' ) while dead , not bad!
still good man.. 32" when dead = win.
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nice.. ya man, pogos can get too intense, so can drops, but tucks are pretty much always safe/effective.. drops really make me feel strong when i'm pushing them, just gotta progress slow, when i get greedy on drops i get hurt.
True , MR tucks are perfect for when you want to do something more than "light" but less than "intense".
Drops are no joke , you have to plan when and how to do them.
still good man.. 32" when dead = win.
True , but im bored of jumping 32 to 33 when dead , i want a dunk session fresh + peaked + caffed-up!
Maybe this weekend if weather is fine...
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18 November 2010
Very sore glutes , calves and hip flexors , WTF?
Decided to add the final missing link to my training, reduce bodyfat.
- 45 mins treadmill walk , HR between 115 and 120 , distance covered = 4,3km.
- My usual lower body stretch routine.
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18 November 2010
Very sore glutes , calves and hip flexors , WTF?
Decided to add the final missing link to my training, reduce bodyfat.
- 45 mins treadmill walk , HR between 115 and 120 , distance covered = 4,3km.
- My usual lower body stretch routine.
Please see my signature for further information.
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Decided to add the final missing link to my training, reduce bodyfat.
Please see my signature for further information.
Yup , ive seen these sites , i learned them from you , great stuff there!
Anyway , not going crazy about bodyfat , for now i will just add some sessions like today's ( 45 mins at 60-70% MHR ). When the hypertrophy-transition phase ends ill add some elements like high-low carb days etc.
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Decided to add the final missing link to my training, reduce bodyfat.
Please see my signature for further information.
Yup , ive seen these sites , i learned them from you , great stuff there!
Anyway , not going crazy about bodyfat , for now i will just add some sessions like today's ( 45 mins at 60-70% MHR ). When the hypertrophy-transition phase ends ill add some elements like high-low carb days etc.
nice man!$!@$!@$!@ GET SHREDDED (eventually).
you have the right idea though, just ease into it nice and slow, walking will be great to get those extra kcal burned without tapping into your strength/power training.
good stuff
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19 November 2010
An out of schedule bball match came up for Sunday so instead of beginning phase 2 i threw in another STIM workout , taking it a bit easy ( ~10% buffer ).
Bodyweight@session : ~198
Injuries/aches : none
Soreness : none
MSEM SQUATS ( rest between reps ~30sec , rest between sets ~4min ):
3x1@209
3x1@231
3x1@253
-209 & 231 sub-parallel , 253 half-squats.
MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@242
3x1@264
SINGLE LEG STANDING CALVE RAISES:
4x5@132
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21 Nov 2010
Bball game.
No subs , played 38 mins , DEAD! No rim jumps.
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21 Nov 2010
Bball game.
No subs , played 38 mins , DEAD! No rim jumps.
lol nice!@$!@
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21 Nov 2010
Bball game.
No subs , played 38 mins , DEAD! No rim jumps.
lol nice!@$!@
Training-wise : really nice! , Bball-wise & fun-wise : terrible! :D
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21 Nov 2010
Bball game.
No subs , played 38 mins , DEAD! No rim jumps.
lol nice!@$!@
Training-wise : really nice! , Bball-wise & fun-wise : terrible! :D
i thought that would have been the other way around haha..
pc
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22 November 2010
Weight@session : ~196
Injuries/aches: none
Soreness : none
Feeling very weak , combined with the low BW it probably means i didnt recover yesterday's major depletion.
Upper Body Workout.
BENCH PRESS:
1x8@121 , ( -11lbs )
1x8@132 , ( -11lbs )
1x8@132 , ( -11lbs )
1x8@143 , ( -11lbs )
INCLINE BENCH CHEST DB FLYS:
skipped
WIDE GRIP LAT PULLDOWN:
1x8@154
1x8@165
1x8@165
1x8@176
SEATED ROWS:
skipped
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@110
1x8@121
1x8@132
EZ BAR STANDING BICEP CURLS:
1x12@55
1x12@66
1x10@77 , ( -2 reps )
TRICEPS PUSHDOWN ( ROPE ):
skipped
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i remember how i used to want to play the entire game. i dun feel like that anymore :P
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24 Nov 2010
Bball game.
Endurance = very good , vert = bad , WTF?
Did only a dropstep at warmups where i got 10'3'' ( 28'' ) and a 2-step jump at half time where i got 10'6'' ( 31'' ).
Those 2 rim jumps not only were low but they also felt 100% unexplosive.
Whatever...
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24 Nov 2010
Bball game.
Endurance = very good , vert = bad , WTF?
Did only a dropstep at warmups where i got 10'3'' ( 28'' ) and a 2-step jump at half time where i got 10'6'' ( 31'' ).
Those 2 rim jumps not only were low but they also felt 100% unexplosive.
Whatever...
Perhaps...you're tired!
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24 Nov 2010
Bball game.
Endurance = very good , vert = bad , WTF?
Did only a dropstep at warmups where i got 10'3'' ( 28'' ) and a 2-step jump at half time where i got 10'6'' ( 31'' ).
Those 2 rim jumps not only were low but they also felt 100% unexplosive.
Whatever...
Perhaps...you're tired!
No no. Hes merely old :P
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Perhaps...you're tired!
No no. Hes merely old :P
I'd bet on both , sure and easy money! :D :P :-*
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THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
25 Nov 2010
PHASE 2 - Cycle 1 - Hypertrophy Workout 1
Bodyweight@session : ~197
Injuries/aches : none
Soreness : none
SQUATS :
1x5@187
1x5@209
1x5@231
1x5@264
1x5@275
187 & 209 sub-parallel , 231, 253 and 275 half-squats.
Wanted to push 231 to parallel but failed!
5x275 = 5-reps PR , projected 1RM PR , projected 1RM/BW PR
REVERSE LUNGE:
1x6@121
1x6@132
1x6@143
Decided to leave the smith BSS and man-up doing free lunges.
Went good for 1st time , still learning the movement/balance.
LEG CURLS:
1x8@99
1x8@110
1x8@121
1x8@132
CALVE RAISES:
Skipped
Calves were feeling ok today but i felt them "burning out" at last 2 games so decided to give them a break.
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what made you want to switch to reverse lunges? I'd say it was a wise switch.
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what made you want to switch to reverse lunges? I'd say it was a wise switch.
Main factors were to get rid of smith and change the stimulus a bit.
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29 November 2010
Weight@session : ~196
Injuries/aches: none
Soreness : none
Some plyo shit and Upper Body Workout :
Decided to split Monday's upper body workout to 2 workouts Mon-Tues.
Not sure if ill keep it , i'll probably go by feel.
- 10' dynamic warmup
- 3x10 sec bilateral line hops
- 4x5 MR tuck jumps
Jumps@home ( 8'6'' ceiling so head-height jumps ):
- 2x3 SVJs : 26-ish , couple of 27''
- 2x3 dropsteps : 29-ish ( 30 = smash head on ceiling, we don't want that! :D )
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@110
1x8@121
1x8@132
SHOULDERS LATERAL RAISES:
3x8@19lbs DBs in each hand
SHOULDERS FRONT RAISES:
3x8@66lbs
BICEPS EZ BAR STANDING CURLS:
1x10@66
1x10@70
1x8@77 , too heavy
BICEPS CONCENTRATION DB CURLS:
3x8@24lbs DB each hand
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- 2x3 dropsteps : 29-ish ( 30 = smash head on ceiling, we don't want that! :D )
We want that only if there's video of it. :P
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- 2x3 dropsteps : 29-ish ( 30 = smash head on ceiling, we don't want that! :D )
We want that only if there's video of it. :P
LOL , from adarq.org to failblog.org!
30 November 2010
Weight@session : ~197
Injuries/aches: none
Soreness : none
Upper Body Workout.
BENCH PRESS:
1x8@121
1x8@132
1x8@132
1x8@143
INCLINE BENCH CHEST DB FLYS:
1x10@30
1x10@36
1x10@41
Lat machine was taken so for back i did:
-4x5 pullups ( had to push a bit with legs to get up )
-4x6 chinups
TRICEPS PUSHDOWN ( ROPE ):
1x10@77
1x10@88
1x10@99
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2 Dec 2010
Weight@session : ~199
Injuries/aches: none
Soreness : upper abs very sore from pullups (! )
Plyos session :
- 10' dynamic warmup
- 4x10 sec bilateral line hops , ~40 back forth , ~43 left-right
- 3x8 MR tuck jumps , great bounce , very springy
Head height jumps@home:
- 1x4 SVJs : all ~26,5''
- 1x4 dropsteps : min 28,5'' , max 29,5''
- 2x5 27'' depth drops.
- 2x5 18'' depth jumps.
- My usual lower body stretch routine.
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2 Dec 2010
Weight@session : ~199
Injuries/aches: none
Soreness : upper abs very sore from pullups (! )
Plyos session :
- 10' dynamic warmup
- 4x10 sec bilateral line hops , ~40 back forth , ~43 left-right
- 3x8 MR tuck jumps , great bounce , very springy
Head height jumps@home:
- 1x4 SVJs : all ~26,5''
- 1x4 dropsteps : min 28,5'' , max 29,5''
- 2x5 27'' depth drops.
- 2x5 18'' depth jumps.
- My usual lower body stretch routine.
why the jumps at home, cause of weather?
pc
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why the jumps at home, cause of weather?
pc
Nah , the weather is unnaturally warm and dry here. Jumps@home = too much work / too little time.
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why the jumps at home, cause of weather?
pc
Nah , the weather is unnaturally warm and dry here. Jumps@home = too much work / too little time.
ah.. sucks :/
peace man
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THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
4 Dec 2010
PHASE 2 - Cycle 1 - Hypertrophy Workout 2
Bodyweight@session : ~197
Injuries/aches : none
Soreness : none
SQUATS :
1x5@198 , ( +11lbs )
1x5@209
1x5@220 , ( -11lbs ) , ( +full instead of half squat )
1x5@253
1x5@286 , ( +11lbs )
-187, 209 and 220 sub-parallel , 253 and 286 half-squats.
- 5x286 is again 5-reps PR , estimated 1RM PR , estimated 1RM/BW PR.
REVERSE LUNGE:
1x6@132 , ( +11lbs )
1x6@143 , ( +11lbs )
1x6@154 , ( +11lbs )
-Better ROM & form with heavier load too.
LEG CURLS:
Skipped
SINGLE LEG CALVE RAISES:
3x12@BW+110lbs
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THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
4 Dec 2010
PHASE 2 - Cycle 1 - Hypertrophy Workout 2
Bodyweight@session : ~197
Injuries/aches : none
Soreness : none
SQUATS :
1x5@198 , ( +11lbs )
1x5@209
1x5@220 , ( -11lbs ) , ( +full instead of half squat )
1x5@253
1x5@286 , ( +11lbs )
-187, 209 and 220 sub-parallel , 253 and 286 half-squats.
- 5x286 is again 5-reps PR , estimated 1RM PR , estimated 1RM/BW PR.
REVERSE LUNGE:
1x6@132 , ( +11lbs )
1x6@143 , ( +11lbs )
1x6@154 , ( +11lbs )
-Better ROM & form with heavier load too.
LEG CURLS:
Skipped
SINGLE LEG CALVE RAISES:
3x12@BW+110lbs
congrats on PR man, your body loves staying at 197.. you beat me tho, yesterday i hit 285 x 5, but, i was wearing a rambo knife, which might be 286.5 x 5, so i think i win. ololo
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congrats on PR man, your body loves staying at 197.. you beat me tho, yesterday i hit 285 x 5, but, i was wearing a rambo knife, which might be 286.5 x 5, so i think i win. ololo
Thanks a lot man , squats felt great too , definitely all time PR strength level!
Just saw your vid , awesome squating there , many congrats!
So it's the rambo knife that makes you win and not the fact that you lifted the same being ~45lbs lighter? ;D
My body actually wants to go to ~180 and lose all its muscle , so its a tug-of-war that balances at ~197. I am actually pushing 200 now but that workout was in the morning, previous workout that was at night as usual i was 199.
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congrats on PR man, your body loves staying at 197.. you beat me tho, yesterday i hit 285 x 5, but, i was wearing a rambo knife, which might be 286.5 x 5, so i think i win. ololo
Thanks a lot man , squats felt great too , definitely all time PR strength level!
ya man you beastin`.
Just saw your vid , awesome squating there , many congrats!
So it's the rambo knife that makes you win and not the fact that you lifted the same being ~45lbs lighter? ;D
thanks man & hah.. ya i guess that factors in but let's forget about that, let's focus on the rambo knife ;d
My body actually wants to go to ~180 and lose all its muscle , so its a tug-of-war that balances at ~197. I am actually pushing 200 now but that workout was in the morning, previous workout that was at night as usual i was 199.
my body wants to blow up right now too, lack of cardio though.. need to walk alot (~8miles each day) monday/tuesday to try and keep this weight down blah!!!
if you're adding pure muscle in the legs/hips then it's fine to go a bit over 200, just gotta make sure it isn't fat.. which is pretty hard to due with our genetics.. we put on fat pretty easily.
pc
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THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
BLUE = current
RED = pending
GREEN = done
6 Dec 2010
PHASE 2 - Cycle 1 - Explosive Workout
Bodyweight@session : ~199
Injuries/aches : none
Soreness : yesterday it was quads/glutes/calves , today its hamstrings/abductors.
WARMUP:
-20 mins incline fast pace walking + dynamic warmup to get some good blood flow , was too sore to go straight to weights.
REA SQUATS:
4x3@143
-Great , real freefall!
MSEM SQUATS ( Eccentric normal , transition + concentric as explosive as possible ) :
8x1@209 , ( +33lbs for first 4 reps , +22 for the rest )
- Great explosion , was jumping a couple of inches off the ground!
PAUSED REVERSE LUNGE:
4x5@121
SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176 , ( +22 lbs )
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REA SQUATS:
4x3@143
-Great , real freefall!
MSEM SQUATS ( Eccentric normal , transition + concentric as explosive as possible ) :
8x1@209 , ( +33lbs for first 4 reps , +22 for the rest )
- Great explosion , was jumping a couple of inches off the ground!
sounds like a powerful session, good work man.. when you bumping those msem squats up though? i mean you could do them at 90+% of 1RM so, just wondering.
pc
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sounds like a powerful session, good work man.. when you bumping those msem squats up though? i mean you could do them at 90+% of 1RM so, just wondering.
pc
Thanks man. On the explosive workouts i dont bump them , i do that on peak workouts.
So squats go like STRENGTH( 5x5 ) : EXP( MSEM 8x1 exp ) : PEAK ( MSEM 3x3x1 or 2x4x1 @ +90% ).
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sounds like a powerful session, good work man.. when you bumping those msem squats up though? i mean you could do them at 90+% of 1RM so, just wondering.
pc
Thanks man. On the explosive workouts i dont bump them , i do that on peak workouts.
So squats go like STRENGTH( 5x5 ) : EXP( MSEM 8x1 exp ) : PEAK ( MSEM 3x3x1 or 2x4x1 @ +90% ).
my bad, misread that session.. didn't know it was one of your explosive ones.
pc
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7 Dec 2010
- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.
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8 Dec 2010
Bball game.
Endurance fair to bad , vert good to great. Fucking see-saw thing with vert and endurance! :pissed:
On the other hand its perfectly natural for bball endurance to be bad since i don't run/sprint at all and i lost last week's practice.
Did only 2 jumps , got 32,5'' to 33'' off 2 steps at warmups and a 2-hands grab ( 3d knuckle of both hands ) off 1 step at half-time being tired, rather sick! ;D
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8 Dec 2010
Bball game.
Endurance fair to bad , vert good to great. Fucking see-saw thing with vert and endurance! :pissed:
On the other hand its perfectly natural for bball endurance to be bad since i don't run/sprint at all and i lost last week's practice.
Did only 2 jumps , got 32,5'' to 33'' off 2 steps at warmups and a 2-hands grab ( 3d knuckle of both hands ) off 1 step at half-time being tired, rather sick! ;D
very nice about the jumps, especially 2handgrab.. are you feeling way too much lactic acid buildup or what? when you're playing.
pc man
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very nice about the jumps, especially 2handgrab.. are you feeling way too much lactic acid buildup or what? when you're playing.
pc man
Lactic acid buildup = muscles start burning? If so , no i don't get that.
What happens is that HR goes crazy high and i feel exhausted. Just like in the breaks of interval sprints.
My guess is lack of anaerobic endurance ( + age of course , MHR is 17bpm lower than a 20yo kid , 17bpm is HUGE ) , i may be totally off though...
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THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
9 Dec 2010
PHASE 2 - Cycle 1 - Stim Workout
Bodyweight@session : ~200 , :highfive:
Injuries/aches : none
Soreness : none
MSEM SQUATS ( rest between reps ~45secs , rest between sets ~4mins ):
3x1 : 231 - 231 - 231
3x1 : 275 - 275 - 275
3x1 : 308 - 308 - 308 , MSEM PR , previous was 3x1@297
- 231 ATG , 275 & 308half-squats.
- 308 set was a couple inches less deep than i wanted, still deep enough to consider them halfs and not quarters!
MSEM REVERSE LUNGE ( rest between reps ~30secs , rest between sets ~3mins ):
3x1@165
3x1@187
- Should have tried 198 , i had it.
SINGLE LEG STANDING CALVE RAISES:
3x8@BW+100
- Taking it easy here.
-
NICE on the squats
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
9 Dec 2010
PHASE 2 - Cycle 1 - Stim Workout
Bodyweight@session : ~200 , :highfive:
Injuries/aches : none
Soreness : none
MSEM SQUATS ( rest between reps ~45secs , rest between sets ~4mins ):
3x1 : 231 - 231 - 231
3x1 : 275 - 275 - 275
3x1 : 308 - 308 - 308 , MSEM PR , previous was 3x1@297
- 231 ATG , 275 & 308half-squats.
- 308 set was a couple inches less deep than i wanted, still deep enough to consider them halfs and not quarters!
MSEM REVERSE LUNGE ( rest between reps ~30secs , rest between sets ~3mins ):
3x1@165
3x1@187
- Should have tried 198 , i had it.
SINGLE LEG STANDING CALVE RAISES:
3x8@BW+100
- Taking it easy here.
:headbang:
-
NICE on the squats
:headbang:
Thanks guys! :highfive:
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10 Dec 2010
- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.
-
11 Dec 2010
Workout 1 : Vertical Jump Testing
Jumping on concrete , 10' rim
Conditions : 4 degrees Celsium , 30kph wind ( 40'F , 19mph ) :pissed:
1x4 SVJs : ~27''
1x3 Dropsteps : ~31'' ( dropstep PR i think )
1x3 1-step DLRVJs : ~30''
1x3 full runup DLRVJs : ~32''
Workout 2:
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
PHASE 2 - Cycle 2 - Hypertrophy Workout 1
Bodyweight@session : ~198
Injuries/aches : none
Soreness : none
SQUATS :
1x5@209 , ( +11lbs )
1x5@220 , ( +11lbs )
1x5@231 , ( +11lbs )
1x5@253 , ( +deeper ROM )
1x5@297 , ( +11lbs ) , ( -limited ROM )
- 209, 220 & 231 sub-parallel , 253 1/2 , 297 = 1/4
- 5x231 below parallel = WIN
- 5x253 pushing parallel = WIN
- 5x297 fatigue caught up , could only do them quarters , FAIL
REVERSE LUNGE:
1x6@132
1x6@154 , ( +11lbs )
1x6@176 , ( +22lbs )
LEG CURLS:
1x8@110
1x8@121
1x8@132
1x6@143 , PR
SINGLE LEG STANDING CALVE RAISES:
1x12@BW+110lbs
1x12@BW+132lbs
1x12@BW+154lbs , PR
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nice session.
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nice session.
Thanks man , i apreciate it! :highfive:
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13 Dec 2010
Weight@session : ~200
Injuries/aches: none
Soreness : none
Upper Body Workout.
BENCH PRESS:
1x8@121
1x8@132
1x8@143 , ( +11lbs )
1x5@154 , ( +11lbs ) ( -3 reps )
INCLINE BENCH CHEST DB FLYS:
1x10@30
1x10@36
1x10@41
WIDE GRIP LAT PULLDOWNS:
1x8@154
1x8@165
1x8@176 , ( +11lbs )
1x6@187 , ( +11lbs ) ( -2 reps )
SEATED ROWS:
1x8@154
1x8@165
1x8@176
TRICEPS PUSHDOWN ( ROPE ):
1x10@88 , ( +11lbs )
1x10@99 , ( +11lbs )
1x10@110 , ( +11lbs )
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14 Dec 2010
Weight@session : ~200,5
Injuries/aches: none
Soreness : chest&back , normal
Some light cardio & some beachwork :
- 25 mins of light cardio ( 4mins walk 6kmh - 1min jog 8kmh , total dist = 2,5km )
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@110
1x8@121
1x8@132
SHOULDERS LATERAL RAISES:
3x8@25lbs DBs in each hand , ( +6lbs )
SHOULDERS FRONT RAISES:
skipped
BICEPS EZ BAR STANDING CURLS:
1x10@66
1x10@77 , ( +7lbs )
1x10@88 , ( +11lbs , +2 reps )
BICEPS CONCENTRATION DB CURLS:
1x8@24lbs DB each hand
2x8@30lbs DB each hand ( +6lbs )
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You are the most consistent PR-setter on the whole forum.
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You are the most consistent PR-setter on the whole forum.
x2
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You are the most consistent PR-setter on the whole forum.
x2
Thanksssss!@#$%@#$@!#$ :headbang: :strong: :highfive:
Hope vert PRs follow , can't wait to peak...
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You haven't done any MSEM yet have you?
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You haven't done any MSEM yet have you?
Scroll this page up , there is an MSEM workout loged ;)
I did MSEM on all stim workouts so far ( last element in ratio [strength:power:stim] ).
Finishing hypertrophy transition phase this week , MSEM will be appearing much more often after that...
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You haven't done any MSEM yet have you?
Jesus you're lazy.
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You haven't done any MSEM yet have you?
Jesus you're lazy.
Yeah, I am.
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Back to the log:
15 Dec 2010
BBall practice. 1,5 hours of full court 4-on-4 , exhausting!
Did very few jumps , got a 10'5'' dropstep touch and a 10'7'' 2-steps DLRVJ touch.
All upper body was really sore and tight from weights previous days , reach measured after practice at 7'10'' ( 1'' less than normal ). So that's a 31'' dropstep ( PR tie ) and 33'' RVJ ( Season Best ) , nice! :D
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Back to the log:
15 Dec 2010
BBall practice. 1,5 hours of full court 4-on-4 , exhausting!
Did very few jumps , got a 10'5'' dropstep touch and a 10'7'' 2-steps DLRVJ touch.
All upper body was really sore and tight from weights previous days , reach measured after practice at 7'10'' ( 1'' less than normal ). So that's a 31'' dropstep ( PR tie ) and 33'' RVJ ( Season Best ) , nice! :D
hey vag have you ever tried squatting?!?!!? lolol
awesome vag, that was on 10' indoor courts right?
:headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang:
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hey vag have you ever tried squatting?!?!!? lolol
LOLLLLLLLLLLLLLLLL
awesome vag, that was on 10' indoor courts right?
:headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang:
Thanksssssss!
Yup, 10' indoor with extra slippery wood , the assholes never mop it , &^%$#@! :pissed:
Dropsteps are not affected from that though , as shown from the PR tie.
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THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
16 Dec 2010
PHASE 2 - Cycle 2 - Hypertrophy Workout 2
Bodyweight@session : ~200
Injuries/aches : ankles/calves stressed from bball.
Soreness : very light upper body soreness.
SQUATS :
1x5@209
1x5@231 , ( +11lbs )
1x5@253 , ( +11lbs )
1x5@275 , ( +11lbs )
1x5@297
- 209 & 231 sub-parallel
- 253 half to parallel , 1 rep below parallel , WIN.
- 275 legit halfs , 297 better ROM than last time but not where i want it.
REVERSE LUNGE:
1x6@143 , ( +11lbs )
1x6@165 , ( +11lbs )
1x6@187 , ( +11lbs )
- Load goes up , form&ROM improves too , WIN.
LEG CURLS:
1x8@121 , ( +11lbs )
1x8@121
1x8@132
1x8@143 , ( +2 reps , PR )
SINGLE LEG STANDING CALVE RAISES:
3x12@BW+110lbs
- Took those easy as ankles/calves felt too stressed from yesterday.
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18 Dec 2010
Vertical Jump Testing / Dunks
Weight@session : 201,5 :o
Injuries/aches : none
Soreness : none
10' jumps :
1x3 SVJs : 10'2'' ( 27'' )
1x3 dropsteps : got one at 10'7'' , 32'' , :personal-record:
2x3 DLRVJs ( mixed runups , 2 to 4 steps ) : average 10'7'' , got one at 10'8'' ( 33'' , season best tie again )
2x3 10' dunk attepmts : 0/6 , need 1 god damn motherfucking inch more!
2x4 9'10'' dunk attempts : 1/8 , few hard misses and a sick power dunk , best dunk ever at this height , PR dunk.
Dropoff at last dunk set ( ~26 ME jumps ) so stop.
Unbelievable session , considering it was cold ( 6'C - 43'F ) , i was 201,5lbs and i squatted heavy just ~36 hours.
Uploaded some pics of the session:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg26441/#msg26441
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Nice session man. Now lose some of that weight and you'll be flying! Losing 10-15lbs of fat could lead to 3-5'' gain on vertical by itself... as long as you maintain that strength. DO IT! :headbang: :headbang:
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Nice session man. Now lose some of that weight and you'll be flying! Losing 10-15lbs of fat could lead to 3-5'' gain on vertical by itself... as long as you maintain that strength. DO IT! :headbang: :headbang:
Thanks man.
Yup , at this point some fat loss ( with an absolute priority on maintaining strength ) would be very benefitial.
Im on it , its all planned...
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18 Dec 2010
Vertical Jump Testing / Dunks
Weight@session : 201,5 :o
Injuries/aches : none
Soreness : none
10' jumps :
1x3 SVJs : 10'2'' ( 27'' )
1x3 dropsteps : got one at 10'7'' , 32'' , :personal-record:
2x3 DLRVJs ( mixed runups , 2 to 4 steps ) : average 10'7'' , got one at 10'8'' ( 33'' , season best tie again )
2x3 10' dunk attepmts : 0/6 , need 1 god damn motherfucking inch more!
2x4 9'10'' dunk attempts : 1/8 , few hard misses and a sick power dunk , best dunk ever at this height , PR dunk.
Dropoff at last dunk set ( ~26 ME jumps ) so stop.
Unbelievable session , considering it was cold ( 6'C - 43'F ) , i was 201,5lbs and i squatted heavy just ~36 hours.
Uploaded some pics of the session:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg26441/#msg26441
lol @ 201 lb, jumping good for being so heavy.
Nice session man. Now lose some of that weight and you'll be flying! Losing 10-15lbs of fat could lead to 3-5'' gain on vertical by itself... as long as you maintain that strength. DO IT! :headbang: :headbang:
Thanks man.
Yup , at this point some fat loss ( with an absolute priority on maintaining strength ) would be very benefitial.
Im on it , its all planned...
nice :) ya man when you do that, you'll be alot closer to defeating age.. if you're getting 33 at 201, maintaining strength and dropping pretty much pure fat to hit 190 would have you 35+.
pc!!!!
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THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
20 Dec 2010
PHASE 2 - Cycle 2 - Explosive & Stim Workout
Gym subscribtion ends tomorrow so i had to merge the explosive & stim workout
Bodyweight@session : ~201
Injuries/aches : none
Soreness : none
REA SQUATS:
4x3@143
- Great , smoothest , fastest and most powerful REA squats ive ever done.
EXPLOSIVE MSEM SQUATS ( rest between reps ~30secs , rest between sets ~2mins ):
4x1 : 209 - 209 - 209 - 209
4x1 : 253 - 253 - 253 - 253
-209 looked more like jump-squats , should have used 220 or 231.
-253 great explosion.
MSEM HALF SQUATS ( rest between reps ~1 min , rest between sets ~4mins ):
3x1 : 297 - 297 - 297
3x1 : 319 - 319 - 319 , :personal-record:
- 319 felt much better than i expected , not too heavy on back , great form , depth a couple of inches above legit half squat.
ROMANIAN DEADLIFTS:
1x8@165
1x8@187
1x6@209 , limited by grip.
SINGLE LEG STANDING CALVE RAISES:
1x5@132
1x5@154
1x5@176
1x5@198 , :personal-record:
END OF PHASE 2 , also LAST LOWER BODY GYM FOR 2010 , way to end both! :headbang: :highfive: :personal-record:
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THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
20 Dec 2010
PHASE 2 - Cycle 2 - Explosive & Stim Workout
Gym subscribtion ends tomorrow so i had to merge the explosive & stim workout
Bodyweight@session : ~201
Injuries/aches : none
Soreness : none
REA SQUATS:
4x3@143
- Great , smoothest , fastest and most powerful REA squats ive ever done.
EXPLOSIVE MSEM SQUATS ( rest between reps ~30secs , rest between sets ~2mins ):
4x1 : 209 - 209 - 209 - 209
4x1 : 253 - 253 - 253 - 253
-209 looked more like jump-squats , should have used 220 or 231.
-253 great explosion.
MSEM HALF SQUATS ( rest between reps ~1 min , rest between sets ~4mins ):
3x1 : 297 - 297 - 297
3x1 : 319 - 319 - 319 , :personal-record:
- 319 felt much better than i expected , not too heavy on back , great form , depth a couple of inches above legit half squat.
ROMANIAN DEADLIFTS:
1x8@165
1x8@187
1x6@209 , limited by grip.
SINGLE LEG STANDING CALVE RAISES:
1x5@132
1x5@154
1x5@176
1x5@198 , :personal-record:
END OF PHASE 2 , also LAST LOWER BODY GYM FOR 2010 , way to end both! :headbang: :highfive: :personal-record:
WTF???????????? BEAST
sick way to end 2010 man for lower.. those are some nice PR's.. damn inching closer and closer to 350 msem, we know what's after that, big money weight.
pc
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WTF ? ? ? ? ? ? BEAST
sick way to end 2010 man for lower.. those are some nice PR's.. damn inching closer and closer to 350 msem, we know what's after that, big money weight.
pc
Thanks a lot Andrew!!!
Our squats are quite similar lately , progress-wise and form-wise.
My 319 form/depth was just like your 325 the other day , fair depth , maximum focus on perfect form and concentric speed while adapting to heavy loads on my back.
Can't believe you hit 345@155 though , mind blowing!!! :o 40 is just around the corner for you!
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21 Dec 2010
Was kinda sick , no gym.
- 30 mins leg drain. Shit feels good!
- Various bball palming drills ( iso bball palming variations) during the drain.
- My usual lower body stretch routine.
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WTF ? ? ? ? ? ? BEAST
sick way to end 2010 man for lower.. those are some nice PR's.. damn inching closer and closer to 350 msem, we know what's after that, big money weight.
pc
Thanks a lot Andrew!!!
np man!!
Our squats are quite similar lately , progress-wise and form-wise.
My 319 form/depth was just like your 325 the other day , fair depth , maximum focus on perfect form and concentric speed while adapting to heavy loads on my back.
:ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting:
thanks man, ya we definitely been ballin` out on squat.. I love half squatting, feels fine on my hip, no reason to ever mess with true parallel or below.. But ya, as my half squat improves, so does my parallel or below squat, so no reason to even train those, i'm starting to think also that, as my "quarter squat" improves, so too will my half squat.. Need to be even more careful with that.
Can't believe you hit 345@155 though , mind blowing!!! :o 40 is just around the corner for you!
I'm going to consider that 345 x 1 a quarter until i actually watch it, i think it is a bit high though.. I put it on a vid im rendering, itll be at the end, so once it's done rendering in 8 hours i'll get to see it haha.
peace man!
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21 Dec 2010
Was kinda sick , no gym.
- 30 mins leg drain. Shit feels good!
hell yes it does hahah
- Various bball palming drills ( iso bball palming variations) during the drain.
- My usual lower body stretch routine.
damn tons of people on here are getting sick... good thing i'm a hobo hermit, it helps me stay away from infection.. knock on wood (with sledgehammer).
feel better!
pc
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are you genetically athletic and were you very active in your younger years? bc some of the ppl i know in their late 30s couldn't increase their vertical from 2in to 3in.
No to both. My natural built is totally non-athletic , thin but not lean , weak , slow.
In my younger years i was moderately active , some periods a bit more , some periods a bit less.
The main reasons this has worked are:
1) I am training right. ( program wise and nutrition wise ).
2) I am training consistent for ~3,5 years now.
3) I never get injured , this is where im gifted. Twist your fingers though! ;D
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Well , wtf , im keeping a log anyway , but a public journal is allways good motivation to train.
Ok , so here's the race deal , my running vertical jump in inches must exceed my age in years! LOL
Im counting the winter seasons, as summer is usually off from training.
My height is ~6'1, my 1 hand reach is ~7'11'' , both in shoes.
Down here ill be posting/updating my PRs / milestones:
May 2009 : BENCH PRESS PR : 154x5 , BW ~187
May 2009 : SQUAT PR : 237x5 : @smith machine , in normal set day ( 5x5 ) , BW ~187
May 2009 : SVJ PR : 26'' , BW ~183
June 2009 : DLRVJ PR : 33'' , getting consistently wrist(8'') to 10' rim on 2 different gyms , BW ~180.
12 October 2009 : SVJ PR : 27'' , BW ~192
23 October 2009 : SVJ PR : 27,5'' , BW ~193
5 November 2009 : SQUAT PR : 242x5 , 5RM day , BW ~190
16 November 2009 : BENCH PRESS , equal PR , 5x154
19 November 2009 : SQUAT PR : 253x5 , 5RM day , BW ~195
14 December 2009 : BENCH PRESS PR : 3x165 , BW ~195
6 January 2010 : SVJ PR : 28,5'' , BW ~186
22 March 2010 : DLRVJ 32,5'' , no PR but i havent jumped above 32'' From June 2009 ( ! ) , BW ~187
19 April 2010 : SQUAT PR : 3x264 , MSEM , ~1min rest between reps , BW ~192
27 April 2010 : DLRVJ 33'' , PR tie.
20 May 2010 : SQUAT PR : 2x275 , MSEM , BW ~194.
6 June 2010 : DLRVJ 33'' , PR tie.
12 June 2010 : DLRVJ PR , 33,5''
15 June 2010 : SQUAT PR : 4x275 , normal set , BW ~198.
20 June 2010 : DLRVJ PR , 34''
25 June 2010 : SQUAT PR : 3x297 , normal set , BW ~196.
26 July 2010 : SVJ PR : 29'' , DLRVJ PR : 34,5'' , BW ~190
are you genetically athletic and were you very active in your younger years? bc some of the ppl i know in their late 30s couldn't increase their vertical from 2in to 3in.
vag is gifted in the dedication/consistency/hard work category, that's for sure :)
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23 Dec 2010
ME jumps session
Weight@session : 200,5
Injuries/aches : none
Soreness : slight hamstring soreness from RDLs
Jumping on concrete , 10' rim , limited light.
1x3 SVJs : Got 3d knuckle at rim , 10'3'' , 28'' , Season Best!
1x3 dropsteps : 10'7'' easy , got one at 10'7.5'' 32.5'' , :personal-record:
3x4 DLRVJs ( mixed runups , 2 to 4 steps ) :
Full runups : best 10'7'' ( 32'' )
Limited runups ( 1 or 2 steps ) : mostly 10'7.5'' , a couple of 10'8'' and one a bit higher , like 10'8.5'' , 33.5'' , Season Best!
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That's still higher than me, and I'm 10 years younger and squat more.
Gotta mean something. Either bad for me or good for vag, or both.
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23 Dec 2010
ME jumps session
Weight@session : 200,5
Injuries/aches : none
Soreness : slight hamstring soreness from RDLs
Jumping on concrete , 10' rim , limited light.
1x3 SVJs : Got 3d knuckle at rim , 10'3'' , 28'' , Season Best!
1x3 dropsteps : 10'7'' easy , got one at 10'7.5'' 32.5'' , :personal-record:
hahaha !!!!!!!!!!! sick!!!!! ur drop step is getting beeeast!
sick SVJ too.. 30 SVJ/35 drop step, gotta get that shit!@$@
3x4 DLRVJs ( mixed runups , 2 to 4 steps ) :
Full runups : best 10'7'' ( 32'' )
Limited runups ( 1 or 2 steps ) : mostly 10'7.5'' , a couple of 10'8'' and one a bit higher , like 10'8.5'' , 33.5'' , Season Best!
aah!!!!!!!!!!
:headbang: :headbang: :headbang: :highfive: :highfive: :highfive: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :o :o :o :o :o :o :ibjumping: :ibjumping: :ibjumping: :ibjumping: :highfive: :highfive: :headbang: :headbang: :headbang: :ibjumping: :ibjumping: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :highfive: :highfive: :headbang: :headbang: :headbang: :headbang: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:
keep this train rollin` mang!@$!
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That's still higher than me, and I'm 10 years younger and squat more.
Gotta mean something. Either bad for me or good for vag, or both.
2 questions:
1) How do i jump higher when my PR is 34,5'' , this season best is 33,5'' and you jumped 36'' a few weeks ago?
2) How do you squat more when you did PRed at 140x1 last week and i PRed at 3x1x145 ?
But lets just say that our numbers are very good for both! :highfive: :strong: :ibsquatting:
hahaha !!!!!!!!!!! sick!!!!! ur drop step is getting beeeast!
sick SVJ too.. 30 SVJ/35 drop step, gotta get that shit!@$@
keep this train rollin` mang!@$!
Thanks man!
Yes , looks like it will be easy to get to 33-34 dropstep , the remaining explosive phases + fat loss should do...
As for SVJ , i don't know , never was able to feel when ill PR on that , it's weird...
350lbs squat + 185-190lbs BW = 30+SVJ , 33-34 dropstep , 35 RVJ. Should be there by late February - early March.
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That's still higher than me, and I'm 10 years younger and squat more.
Gotta mean something. Either bad for me or good for vag, or both.
2 questions:
1) How do i jump higher when my PR is 34,5'' , this season best is 33,5'' and you jumped 36'' a few weeks ago?
2) How do you squat more when you did PRed at 140x1 last week and i PRed at 3x1x145 ?
But lets just say that our numbers are very good for both! :highfive: :strong: :ibsquatting:
1) I meant off two feet. My PR jump off two feet with runup and everything is 31-32 inches. Off one leg, that's another story.
2) You did? That's great. I'm probably at that level as well if I go balls to the wall. But you still jump more even with that.
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1) I meant off two feet. My PR jump off two feet with runup and everything is 31-32 inches. Off one leg, that's another story.
2) You did? That's great. I'm probably at that level as well if I go balls to the wall. But you still jump more even with that.
LOL , but you're a 1-leg jumper , you can't compare SLRVJs with DLRVJs.
But i get what you're saying , no matter if you're 1-leg jumper squat/BW should have a carryover on DL jumps.
Well , our relative strength is more or less the same , so it's all jumping mechanics etc , that's why my DLRVJ is better ( me being a natural DL-jumper ).
BTW , my SLRVJ right now would be something like 25'' to 27'' , pathetic! :P
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Actually, I just found this:
http://www.youtube.com/watch?v=8LhJL5bUOrY
It does seem pretty high, don't know how much but decent.
This one as well...
http://www.youtube.com/watch?v=3ykADt4v1jA
If you could come at my speed (that's slow already) I think you'd go much higher. And I'm not even an efficient jumper.
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28 December 2010
Jumps/dunks session :
Went to a really nice court, rim looked a bit high , like 10'1'' or so. Was getting 6'' above so 32'' or so. Not sure about the rim height so can't really tell. Good thing was that jumps were easy , explosive and consistent. Left after ~20 max jumps because the court got too packed!
On my way home i found an empty highschool court , threw in some extra jumps there:
Rim looked like 9'10'' or so , was getting steady 1'' below wrist there so 32-ish again. Threw down a couple of dunks , nothing special but always nice to dunk. Jumps still easy/explosive/consistent.
Max height would not dropoff after ~15 jumps/dunk attempts there ( ~35 total ) , but i terminated because shins started bugging a bit.
Very happy with how easy 32'' was and with the consistency , not so happy with the 32'' , wanted higher.
All the other days : sleeping a lot , detraining , eating bad , drinking more etc , oh well , that's Xmas holidays all about :D
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28 December 2010
Jumps/dunks session :
Went to a really nice court, rim looked a bit high , like 10'1'' or so. Was getting 6'' above so 32'' or so. Not sure about the rim height so can't really tell. Good thing was that jumps were easy , explosive and consistent. Left after ~20 max jumps because the court got too packed!
On my way home i found an empty highschool court , threw in some extra jumps there:
Rim looked like 9'10'' or so , was getting steady 1'' below wrist there so 32-ish again. Threw down a couple of dunks , nothing special but always nice to dunk. Jumps still easy/explosive/consistent.
Max height would not dropoff after ~15 jumps/dunk attempts there ( ~35 total ) , but i terminated because shins started bugging a bit.
Very happy with how easy 32'' was and with the consistency , not so happy with the 32'' , wanted higher.
All the other days : sleeping a lot , detraining , eating bad , drinking more etc , oh well , that's Xmas holidays all about :D
nooooooooooooooooooooooooooooooo :-\
back on track back on track loool.
pc
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vag 12:20:51 PM Logging out of the forum.
BLASPHEMY :uhhhfacepalm:
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nooooooooooooooooooooooooooooooo :-\
back on track back on track loool.
pc
vag 12:20:51 PM Logging out of the forum.
BLASPHEMY :uhhhfacepalm:
LOLLLLL
(http://www.nmc.org/files/u2/back.jpg)
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Happy new year everybody!!! :highfive:
Let's get to business! ;D
Checking my log here , i see last weights session was 20 December , 2 weeks. Not good , not too bad though.
I am thinking , should i pick my ratio schedule where i left it , or should i hit a couple of sessions to "get back at it" ?
Last session was end of hypertrophy transition phase , according to the plan i gotta do:
Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
I think i won't do any 'get back at it' shit , just go by feel on the weights , starting a bit low of course.
I will also expand the Neutral Phase cycles to 4 or 5 , the planned 2 cycles are too few , WTF was i thinking?
Other than that , some main points will be:
- stop bulking.
- put more cardio in , gotta get that bodyfat down.
- replace most carbs with fat ( good fat , mostly extra virgin olive oil and peanuts fat )
- combine the above and let body do what it wants. i expect/hope a slight weight loss but adding strength and maybe lean mass , so major fat loss. Wont let me go below 185 , should be at ~195 or so now.
- keep up with the boring work : core , stretch , grip training.
- more FA work , dropstep ~= rvj currently , that's unacceptable.
The other elements of my training are solid , not changing anything.
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Vag you are my favorite journaler on here (other than myself, of course). Because everyone else seems to be competing toward something, I want to race you to 36". We can both do it this year, for sure. So let's do it.
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Happy new year everybody!!! :highfive:
Let's get to business! ;D
Checking my log here , i see last weights session was 20 December , 2 weeks. Not good , not too bad though.
I am thinking , should i pick my ratio schedule where i left it , or should i hit a couple of sessions to "get back at it" ?
Last session was end of hypertrophy transition phase , according to the plan i gotta do:
Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
I think i won't do any 'get back at it' shit , just go by feel on the weights , starting a bit low of course.
I will also expand the Neutral Phase cycles to 4 or 5 , the planned 2 cycles are too few , WTF was i thinking?
i wouldn't just jump right in where you left off, i would hit a few work back in sessions, then continue where you left off.. if it was 1 week, wouldnt be a problem, but two weeks, might get some extra fatigue/soreness going on for the first few sessions.
Other than that , some main points will be:
- stop bulking.
- put more cardio in , gotta get that bodyfat down.
- replace most carbs with fat ( good fat , mostly extra virgin olive oil and peanuts fat )
- combine the above and let body do what it wants. i expect/hope a slight weight loss but adding strength and maybe lean mass , so major fat loss. Wont let me go below 185 , should be at ~195 or so now.
- keep up with the boring work : core , stretch , grip training.
- more FA work , dropstep ~= rvj currently , that's unacceptable.
The other elements of my training are solid , not changing anything.
nice man, just be consistent with the dietary changes/FA work and it'll fall into place.. if you get lazy with diet, the fat loss won't happen of course.. but if you could drop some fat that's definite added inches to your vert, take the slow road, let it happen slowly, eventually who knows you might really lean out, you should be flying if that happens.
peace man!
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Vag you are my favorite journaler on here (other than myself, of course). Because everyone else seems to be competing toward something, I want to race you to 36". We can both do it this year, for sure. So let's do it.
Thanks man , i appreciate it a lot.
Must be a bond from the adarq.org retro days , when the only consistent active journalers were you , me , adarq and nba8340.
I am not into races but that sounds fun , i'm 1-2'' ahead but also 10-something years older.
Im on anyway , hope we don't both fail to get there , LOL!!!
i wouldn't just jump right in where you left off, i would hit a few work back in sessions, then continue where you left off.. if it was 1 week, wouldnt be a problem, but two weeks, might get some extra fatigue/soreness going on for the first few sessions.
Ah , too late , i started where i left. No big difference though , if i did a "get back at it" session it would look the same , check the log below.
nice man, just be consistent with the dietary changes/FA work and it'll fall into place.. if you get lazy with diet, the fat loss won't happen of course.. but if you could drop some fat that's definite added inches to your vert, take the slow road, let it happen slowly, eventually who knows you might really lean out, you should be flying if that happens.
peace man!
Nah , never lazy with diet, my diet is pretty awesome and i have no problem keeping it. Not changing much anyway, just lowering the intake and phasing out the daily big-carb eating.
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 5
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
5 Jan 2011
PHASE 3 - Cycle 1 - Strength workout
Bodyweight@session : ~195
Injuries/aches : none
Soreness : none
SQUATS :
1x5@187
1x5@198
1x5@209
- All sets and reps ATG.
That was hilarious , bar felt like a feather on my back but quads started burning from 1st set.
REVERSE LUNGE:
3x6@121
ROMANIAN DEADLIFTS:
3x6@143
SINGLE LEG STANDING CALVE RAISES:
3x12@110
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Vag you are my favorite journaler on here (other than myself, of course). Because everyone else seems to be competing toward something, I want to race you to 36". We can both do it this year, for sure. So let's do it.
Thanks man , i appreciate it a lot.
Must be a bond from the adarq.org retro days , when the only consistent active journalers were you , me , adarq and nba8340.
I am not into races but that sounds fun , i'm 1-2'' ahead but also 10-something years older.
Im on anyway , hope we don't both fail to get there , LOL!!!
Yeah, that's pretty much what I was thinking. You got a head start (more like 2-2.5") but I got young (ish) legs.
I can't believe how many journals are on here now...
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My first journal entry on TVS was Sat May 10, 2008 5:17 pm...
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Vag you are my favorite journaler on here (other than myself, of course). Because everyone else seems to be competing toward something, I want to race you to 36". We can both do it this year, for sure. So let's do it.
Thanks man , i appreciate it a lot.
Must be a bond from the adarq.org retro days , when the only consistent active journalers were you , me , adarq and nba8340.
I am not into races but that sounds fun , i'm 1-2'' ahead but also 10-something years older.
Im on anyway , hope we don't both fail to get there , LOL!!!
Yeah, that's pretty much what I was thinking. You got a head start (more like 2-2.5") but I got young (ish) legs.
I can't believe how many journals are on here now...
i barely journaled while i was detraining.. i didn't do anything, no journals, nothing, just watched vag/lbss/nba8340 etc journaling.. that was probably the most pathetic time in my life lol, what's funny is, the people i mentioned who just kept journaling, actually got me out of my funk.. i was like "wow i've become completely detrained and such a sissy wtf, meanwhile these guys are journaling on the forum while i just sit here eating peanutbutter and gassing just walking aorund".
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5 & 6 Jan 2011
DOMS:
Quads : 4,5/5
Hamstrings, abductors, glutes : 4/5
Calves : 3/5
Both days all i did was :
-20 mins leg drain
- Lower body stretching
7 Jan 2011
Weight@session : ~194
Injuries/aches: none
Soreness :
Quads/hamstrings/abductors : 2/5
Upper Body Workout.
BENCH PRESS:
3x8@132
WIDE GRIP LAT PULLDOWNS:
3x8@154
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
3x8@99
BICEPS EZ BAR STANDING CURLS:
3x8@66
TRICEPS PUSHDOWN ( ROPE ):
3x8@77
- 20 mins leg drain
- Lower body stretching
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 5
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
8 Jan 2011
PHASE 3 - Cycle 1 - Power workout
Bodyweight@session : ~193 ( AM workout, before lunch ).
Injuries/aches : none
Soreness : VMO unrecovered , see exercises commentary.
C1 : 20m sprints@100%
C1 : 1x5 MR tuck jumps
C1 : rest 1 min
C1 info : 5 rotations
- Those felt awesome , great acceleration at sprints and great bounce at tucks.
3x4 ME jumps:
Dropstep : ~29''
RVJs ( 1, 2 and 3 steps ) : ~31''
- Felt very reactive and explosive but quads ( mainly VMO ) started 'burning'. Couldn't 'squat' my jumps properly.
- Very interesting is that i felt better with full runup jumps than dropsteps after a long time , probably because of lower BW.
REA SQUATS:
4x3@121
- Awesome , VMO still burning so instead of halfs@143 i did ATG@121. Very fast!!!
EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~30secs ):
8x1@209
-Bad , VMO really burning , couldn't stabilize the transition well. Did my best at exploding up though.
EXPLOSIVE ROMANIAN DEADLIFTS:
4x5@175
-Awesome.
SINGLE LEG STANDING CALVE RAISES:
4x5@132
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 5
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
8 Jan 2011
PHASE 3 - Cycle 1 - Power workout
Bodyweight@session : ~193 ( AM workout, before lunch ).
Injuries/aches : none
Soreness : VMO unrecovered , see exercises commentary.
C1 : 20m sprints@100%
C1 : 1x5 MR tuck jumps
C1 : rest 1 min
C1 info : 5 rotations
- Those felt awesome , great acceleration at sprints and great bounce at tucks.
3x4 ME jumps:
Dropstep : ~29''
RVJs ( 1, 2 and 3 steps ) : ~31''
- Felt very reactive and explosive but quads ( mainly VMO ) started 'burning'. Couldn't 'squat' my jumps properly.
- Very interesting is that i felt better with full runup jumps than dropsteps after a long time , probably because of lower BW.
REA SQUATS:
4x3@121
- Awesome , VMO still burning so instead of halfs@143 i did ATG@121. Very fast!!!
EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~30secs ):
8x1@209
-Bad , VMO really burning , couldn't stabilize the transition well. Did my best at exploding up though.
EXPLOSIVE ROMANIAN DEADLIFTS:
4x5@175
-Awesome.
SINGLE LEG STANDING CALVE RAISES:
4x5@132
damn wtf? your VMO bitched out bad for this session hahah...
like how i see you feeling more bouncy at 193 etc.. that's going to continue to improve.
-
damn wtf? your VMO bitched out bad for this session hahah...
Yes , it didn't bug initially , but then it started. It was that specific burn when you get back to lifting from a break, i'm sure you know that i mean. Different feeling than normal DOMS , much more able to fuck your training.
like how i see you feeling more bouncy at 193 etc.. that's going to continue to improve.
Yes , this will be interesting. Taking the slow approach though , see how it goes and how i respond, try-catch FTW!
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damn wtf? your VMO bitched out bad for this session hahah...
Yes , it didn't bug initially , but then it started. It was that specific burn when you get back to lifting from a break, i'm sure you know that i mean. Different feeling than normal DOMS , much more able to fuck your training.
i had it last night doing my high rep walking lunges haha..
like how i see you feeling more bouncy at 193 etc.. that's going to continue to improve.
Yes , this will be interesting. Taking the slow approach though , see how it goes and how i respond, try-catch FTW!
yup, computer programming mixed with exercise science ftw.
-
11 Jan 2011
Weight@session : ~195
Injuries/aches: none
Soreness : noce
Upper Body Workout.
BENCH PRESS:
1x8@121
1x8@132
1x8@143
PULLUPS
3x6
- first 2 of each set clean , had to assist going up on the others.
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@110
1x8@121
BICEPS EZ BAR STANDING CURLS:
1x10@66
1x10@77
TRICEPS PUSHDOWN ( ROPE ):
2x10@88
-
12 Jan 2011
BBall practice.
Endurance = awful as expected after so long time.
Jumps = same shit , reactive but not powerful. Mostly 30'' , maxed a few jumps at 31,5''.
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 5
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
15 Jan 2011
PHASE 3 - Cycle 1 - Stim workout
Bodyweight@session : ~193 ( AM workout, before lunch ).
Injuries/aches : none
Soreness : none
4x4 ME jumps:
SVJ : ~28'' , ( season best if i remember well )
RVJ : ~33''
-Not sure about RVJs, was jumping at 9'10'' rim so i don't know how many inches below wrist i was touching. Felt like 2'' below wrist so 10'' above 9'10''. ( 10'8'' - 33'' RVJ ). Could be a little higher or lower.
-Felt springy and reactive again , but this time i could also "power" my jumps better, good shit!\
-4th set = dropoff ( max RVJ = 31,5'' ) so stopped.
MSEM SQUATS ( rest between reps ~30secs , rest between sets ~1 min ):
3x1@209 , ATG
3x1@231 , parallel
3x1@253 , half squats , legit depth.
3x1@275 , half squats , bad depth ( lower than 1/4 but higher than 1/2 )
MSEM REVERSE LUNGES : ( rest between reps ~45secs )
6x1@187
SINGLE LEG STANDING CALVE RAISES:
3x8@121
-
How did 275 feel on the back?
-
How did 275 feel on the back?
Good question! :D
They felt just a bit heavy, but legs are not there yet , in my legs they felt like 300.
Its funny and weird, feeling them light on the back but not being able to squat them like you'd think!
Need a few more sessions and legs will catch up...
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 5
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
15 Jan 2011
PHASE 3 - Cycle 1 - Stim workout
Bodyweight@session : ~193 ( AM workout, before lunch ).
Injuries/aches : none
Soreness : none
4x4 ME jumps:
SVJ : ~28'' , ( season best if i remember well )
RVJ : ~33''
-Not sure about RVJs, was jumping at 9'10'' rim so i don't know how many inches below wrist i was touching. Felt like 2'' below wrist so 10'' above 9'10''. ( 10'8'' - 33'' RVJ ). Could be a little higher or lower.
-Felt springy and reactive again , but this time i could also "power" my jumps better, good shit!\
-4th set = dropoff ( max RVJ = 31,5'' ) so stopped.
MSEM SQUATS ( rest between reps ~30secs , rest between sets ~1 min ):
3x1@209 , ATG
3x1@231 , parallel
3x1@253 , half squats , legit depth.
3x1@275 , half squats , bad depth ( lower than 1/4 but higher than 1/2 )
MSEM REVERSE LUNGES : ( rest between reps ~45secs )
6x1@187
SINGLE LEG STANDING CALVE RAISES:
3x8@121
better jump session for sure it sounds like.. starting to settle into that new weight.
-
looks like i've got some catching up to do in terms of quality jump sessions. nice work. :highfive:
-
better jump session for sure it sounds like.. starting to settle into that new weight.
Yes , feeling better with long runups + being able to put power at them = WIN. But not there yet , they still lack power! :D
looks like i've got some catching up to do in terms of quality jump sessions. nice work. :highfive:
Thanks man!
You'll have plenty of time to catch up , read lower! :D
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 5
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
20 Jan 2011
PHASE 3 - Cycle 2 - Strength workout
Too much work lately , couldn't get to the gym on time till today , lost bball day , didn't do shit from Saturday, FML!!! :pissed:
Furthermore , in 10 days im leaving for 1 week of skiing , more off-track. FML!!!
No wait , 1 week of skiing is awesome! :headbang:
Bodyweight@session : ~194
Injuries/aches : none
Soreness : none
SQUATS :
1x5@187
1x5@198
1x5@209
1x5@220
1x5@231
-187, 198 ATG , 209 parallel , 220 & 231 legit half squats.
ROMANIAN DEADLIFTS:
1x6@165
1x6@187
1x6@209
-Impressed , last time i did 3x6@143!
STANDING CALVE RAISES:
1x15@220
1x10@308
1x8@374
- At the beginning of each set i need to do a pin-half-squat at that machine to get to starting position , 374 was a grinder , almost failed it , LOL
-
How did 275 feel on the back?
Good question! :D
They felt just a bit heavy, but legs are not there yet , in my legs they felt like 300.
Its funny and weird, feeling them light on the back but not being able to squat them like you'd think!
Need a few more sessions and legs will catch up...
I think I'm a bit opposite... it usually feels like a ton on the back and it's not that hard to push it up, especially if I wear a belt.
Not sure what adarqui means by "settle in that new weight"... what? Bodyweight or bar weight?
-
I think I'm a bit opposite... it usually feels like a ton on the back and it's not that hard to push it up, especially if I wear a belt.
Normally there is a good analogy for me , weight feels the same for back and legs. In this session legs were weak from detraining.
Not sure what adarqui means by "settle in that new weight"... what? Bodyweight or bar weight?
Nah , he was talking about bodyweight in jump sessions. "Settle in that new weight" = get used to the different jump mechanics being lighter.
-
So what, you're lighter now? You're 193... what was your previous weight? I mean, since when you're "lighter" now? A few weeks or what (too lazy to search for that in your log...)
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So what, you're lighter now? You're 193... what was your previous weight? I mean, since when you're "lighter" now? A few weeks or what (too lazy to search for that in your log...)
I was ~201 at last jumping sessions before xmas. Was getting ~28 SVJ , ~32+ dropstep, ~33+ off 2-steps and ~32 full runup. Felt better with 1 or 2 steps , 'squating' my jumps, full runups were uncoordinated and unsmooth.
Now at ~193 i feel better with long runups , more reactive , more smooth but the can't 'squat' my jumps as well.
SVJ is the same , drpostep is down to 31 , 2 steps down to 32 and full runups up to 33.
-
Maybe it's just a coincidence. I'll get that you jump higher off a run up but it doesn't make sense for all the others to drop.
-
Maybe it's just a coincidence. I'll get that you jump higher off a run up but it doesn't make sense for all the others to drop.
Sure there are many day-dependant factors ( rest , recovery, stim , soreness , temperature , wind , just if its a good/bad day etc )
Roughly for those 2 sessions compared to the last 2 sessions before xmas it goes like this:
Better jumps off full runups = because of weight loss.
Worse 'strength jumps' ( dropstep , 1-2 steps ) = because of detraining , didn't do shit for 2 weeks during xmas.
Same SVJ = no clue 8)
-
22 Jan 2011
Conditioning/recovery session
Weight@session : ~193,5
Injuries/aches : none
Soreness : quads 3/5 , hamstrings 2/5 , calves 1/5
- 15 mins dynamic warmup
- 10x1 ~50m sprints@100%
Very nice , fast and springy.
-Jumps ( 10' rim , concrete ):
2x4 SVJs : Average ~24'' ( that's 9'11'' , failing to touch rim!!! ) , max ~25,5''
2x4 dropsteps : average ~27,5 , max 29''
Roads and weather were dry , but courts were wet , it was actually muddy, was afraid i'd slip even at SVJs
FML!!! :pissed:
-
22 Jan 2011
Conditioning/recovery session
Weight@session : ~193,5
Injuries/aches : none
Soreness : quads 3/5 , hamstrings 2/5 , calves 1/5
- 15 mins dynamic warmup
- 10x1 ~50m sprints@100%
Very nice , fast and springy.
-Jumps ( 10' rim , concrete ):
2x4 SVJs : Average ~24'' ( that's 9'11'' , failing to touch rim!!! ) , max ~25,5''
2x4 dropsteps : average ~27,5 , max 29''
Roads and weather were dry , but courts were wet , it was actually muddy, was afraid i'd slip even at SVJs
FML!!! :pissed:
ya man don't even worry about those numbers, muddy surface + afraid to slip is not gonna lead to good jumps lol.
skiing soon will be fun tho ;d
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24 Jan 2011
Decided to skip the ratio and do some more ski-specific stuff this week:
WALL SKI SQUATS:
- 3 sets : double legged , 5 positions , starting from half-squat and lowering 2-3'' , hold each position 20 seconds.
- 3 sets : single legged , 5 positions , starting from half-squat and lowering 2-3'' , hold each position 5 seconds.
- DL = rather easy , SL = damn hard!
SINGLE LEG BW KING DEADLIFT:
-3x10
SINGLE LEG STANDING BW CALVE RAISES:
-3x20
-
Why do you start at a high point and then lower yourself as you get tired? That's both getting tired and getting more difficult, when you're the lowest you'll be dead tired so...
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Why do you start at a high point and then lower yourself as you get tired? That's both getting tired and getting more difficult, when you're the lowest you'll be dead tired so...
Word , that's how they felt, bottom was hell , especially on SL. But that's how kellyb prescribes them in VJB so that's what i did.
No big deal anyway , 1 or 2 workouts like that are not going to change much in skiing. There you go on for 6-7 hours or so, hundreds of BW squats, legs are totally toasted. It was more like a warmup for what's coming than a preparing workout ;)
-
27 Jan 2011
WALL SKI SQUATS:
- 6 sets : double legged , 5 positions , starting from half-squat and lowering 2-3'' , hold each position 20 seconds.
SINGLE LEG STANDING BW CALVE RAISES:
-3x20
(http://dl.dropbox.com/u/314805/ski/superg.gif)
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(http://api.ning.com/files/lT0baeIpd-22yK97fUoUSWpr3f4EU4qxCTuz8nCZSh8zmnIEp0xt2KX1cbVkb28WVqtXuMhXxJUqXx3941B-i-Op487jDPN9/CatWaterSki.gif)
-
(http://api.ning.com/files/lT0baeIpd-22yK97fUoUSWpr3f4EU4qxCTuz8nCZSh8zmnIEp0xt2KX1cbVkb28WVqtXuMhXxJUqXx3941B-i-Op487jDPN9/CatWaterSki.gif)
hahaha
-
9 Feb 2011
Yes , i'm back! ;D
Basketball training
Weight@session : ~191,5
Injuries/aches : none
Soreness : none
Endurance was much improved as expected , skiing ~80km per day for 6 days is no joke!
Vert was very good , unexpected. Got ~10'2'' SVJ ( ~27'' ) , ~10'5'' ( ~30'' ) off 1 step and ~10'7'' ( ~32'' ) off 2 & 3 steps.
-
:welcome: back.
-
9 Feb 2011
Yes , i'm back! ;D
Basketball training
Weight@session : ~191,5
Injuries/aches : none
Soreness : none
Endurance was much improved as expected , skiing ~80km per day for 6 days is no joke!
Vert was very good , unexpected. Got ~10'2'' SVJ ( ~27'' ) , ~10'5'' ( ~30'' ) off 1 step and ~10'7'' ( ~32'' ) off 2 & 3 steps.
welcome back and that's pretty awesome about your jumps after that much skiing..
weight is looking good too
pc!
-
Thanks guys! :D
Forgot to log :
12 Feb 2011
Bball game
Good endurance. Felt more like improved strength endurance , was tired to run but not tired to push/jump. Whatever.
Only 7 of us = more playing time than i can handle = no ME jumps to save strength = pity because the court floor was awesome.
Got a ~10'6'' ( ~31'' ) off 1-step and a 2-hands ~10'2'' ( 1 knuckle above ) off 1-step again. Those were the only 2 jumps i did.
-
16 Feb 2011
BBall game => opponents didn't come => bball practice.
Pretty much bleh , felt "energy-drained", no explosion/agression at all.
Tried only 2 jumps that verified the bleh-ness, SVJ 25'' , 2-steps RVJ ~30''.
FML
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Vag you seem to be a pro at the vjtraining. Is it possible to take a young lady like myself under your wings and help me gain inches. You can check out my journal and let me know something. We have the same reach in height in shoe. I can give you some more detail if your interested in helping me.
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Vag you seem to be a pro at the vjtraining. Is it possible to take a young lady like myself under your wings and help me gain inches. You can check out my journal and let me know something. We have the same reach in height in shoe. I can give you some more detail if your interested in helping me.
Hi there and thanks for your good words.
I dont consider myself pro , but ive learned quite a few stuff with all the reading and training ive done the last 4 years. Ill be glad to help , but be sure that adarqui and LanceSTS that run this place can help even more.
I saw your journal , why don't you start with that 2 day split that Lance suggested , it looks great. My training is much similar to that split : 1 day upper and 1 day lower, its a very flexible split , can be applied either you work out 2 3 or 4 days a week. I would go with that for a few weeks ( like 12 ) building up strength on all basic moves ( squat , RDL , lunge , pushes/pulls ) and then you can re-evaluate and do more specified stuff.
Hope it helps...
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Will do. Another question, when they say squats and dead lifts decrease you vert. Do they mean until your legs recover? Last question, how good are your dunks, are they consistent, two handed, clean, etc...?
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Will do. Another question, when they say squats and dead lifts decrease you vert. Do they mean until your legs recover? Last question, how good are your dunks, are they consistent, two handed, clean, etc...?
Squats and deadlifts can only improve your vert. Of course the next day(s) of squatting your legs will be dead so you won't be able to jump your max, but on the long term squats and deadlifts dramatically increase your leg strength which has a carryover in jumping.
To be able to dunk consistent 1 handed ( palming the ball ) you need to be able to get ~10'' above the rim without the ball. Make that ~12'' and you can land 2-handers rather easy and also cuffed 1 handers.
8-9'' above = barely dunking , timing and everything must be perfect. Less than that = no dunk.
So for our reach :
~33'' = barely dunking 1 handers
~34''-35'' = consistent 1 handers
~36''-37'' = 2-handers.
I have no idea what i can do currently , my best running vert must be ~32'' ( 10'7'' touch ) so i can only dunk up to 9'10''.
-
Thanks for the info :D
-
21 Feb 2011
Back to gym , not picking the ratio where i left it though , gotta get back at it.
Lower body session:
Bodyweight@session : ~190.5
Injuries/aches : none
Soreness : none
FULL SQUATS :
1x6@121
1x6@143
1x6@165
1x6@187
REVERSE LUNGES:
3x6@99
ROMANIAN DEADLIFTS:
3x8@143
STANDING CALVE RAISES:
1x12@198
1x12@242
1x12@286
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23 Feb 2011
Bodyweight@session : didn't check
Injuries/aches : none
Soreness : HELL! quads 5/5 , glutes 4/5 , hamstrings&calves 3/5.
- 10 mins dynamic workout
- 4x40 bilateral line hops ( 20 L-R - 20 back-forth )
- 4x10 pogo jumps
- My usual lower body stretch routine.
-
24 Feb 2011
Weight@session : ~192.5
Injuries/aches: none
Soreness : A little better, quads 4.5/5 , hamstrings & glutes 3/5 , calves 2/5
Upper Body Workout.
BENCH PRESS:
1x8@99
1x8@110
1x8@121
1x8@121
WIDE GRIP LAT PULLDOWNS
4x8@132
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@88
1x8@99
1x8@110
1x8@110
-My usual lower body stretch routine.
-
MORE PUSH/PULL BALANCE IS NECESSARY
-
MORE PUSH/PULL BALANCE IS NECESSARY
Balance such as horizontal-vertical push/pull count? Agreed , seated rows missing.
I plan upper workouts by muscle group, but anyway that was just a get-back-at-it session and had limited time too , so i chose to hit a 4x8 main exercise for chest, back and shoulders.
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Just from everything I've read + my own experience, you should really be getting in equal or at least equivalent work both pushing and pulling. I feel you on the limited time, though.
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25 Feb 2011
20 mins leg drain + lower body stretching
26 Feb 2011
Bball game
Legs still sore , quads & glutes 2/5 , hamstrings & calves 1/5.
Surprisingly good endurance and jumping.
Rims were bent , pitty i wasn't recovered , could have dunked easily.
Did only 2 rim jumps, i got 7'' above on 9'11'' off 1 step ( 31'' ) and 4'' above on 9'10'' ( 27'' ) SVJ. No RVJs , didn't trust my legs for that.
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Nice jumping for such a old man :P
27" standing equals PR. Not bad.
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Nice jumping for such a old man :P
27" standing equals PR. Not bad.
I read it wrong. Sorry.
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Thanks flander. I just noticed that this 27''SVJ wasn't even a season best. There is a logged 28'' SVJ in January but forgot to update sig.
28 Feb 2011
Wednesday = bball game so threw in a stim workout
Bodyweight@session : ~192.5
Injuries/aches : none
Soreness : none
MSEM SQUATS ( rest between reps ~45secs , rest between sets ~3 mins ):
4x1@209 , ATG
4x1@231 , half squats , legit depth.
MSEM REVERSE LUNGES : ( rest between reps ~45secs, rest between sets ~3mins )
3x1@143
3x1@165
SINGLE LEG STANDING CALVE RAISES:
1x5@BW+110
1x5@BW+132
1x5@BW+154
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1 March 2011
Weight@session : ~194.5 ( stuffed )
Injuries/aches: none
Soreness : quads 1/5 , calves 2/5 , glutes 3/5 , FML , should have gone lighter on the lunges.
Upper Body Workout.
BENCH PRESS:
4x6@121
CHINUPS
4x6@BW , 3 clean , the rest with a little push going up.
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@99
1x8@110
1x8@110
SEATED ROWS
4x8@132
Lower body stretch routine.
Later will do 20-30 mins leg drain.
-
2 March 2011
Bball game.
Good endurance. I only did 1 rim jump off 1 step while i was not warmed up, got ~30''. Court is too cold, floor too slippery and my hyperdunks worn out , hate it , i didn't feel like jumping at all. I'll wear my Kobe V's next time an see what happens.
-
2 March 2011
Bball game.
Good endurance. I only did 1 rim jump off 1 step while i was not warmed up, got ~30''. Court is too cold, floor too slippery and my hyperdunks worn out , hate it , i didn't feel like jumping at all. I'll wear my Kobe V's next time an see what happens.
fuck. slippery. floors.
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 6
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
3 March 2011
PHASE 3 - Cycle 2 - Strength workout
:welcome: back ratio!!! :highfive:
Added one more cycle at current phase to allow strenf to catch up.
Bodyweight@session : forgot to check
Injuries/aches : none
Soreness : upper body soreness , extra soreness in abs and forearms ( chinups instead of pulldown machine )
SQUATS :
1x6@165 ( +44lbs )
1x6@176 ( +33lbs )
1x6@187 ( +22bs )
1x6@198 ( +11lbs )
-All sets and reps ATG
REVERSE LUNGES:
3x6@121 ( +22lbs )
ROMANIAN DEADLIFTS:
1x6@143
1x6@165 ( +22lbs )
1x6@187 ( +44lbs )
SINGLE LEG STANDING CALVE RAISES:
3x12@BW + 121
-
2 March 2011
Bball game.
Good endurance. I only did 1 rim jump off 1 step while i was not warmed up, got ~30''. Court is too cold, floor too slippery and my hyperdunks worn out , hate it , i didn't feel like jumping at all. I'll wear my Kobe V's next time an see what happens.
fuck. slippery. floors.
x2
-
5 March 2011
Weight@session : ~196 :o
Injuries/aches: none
Soreness : quads, glutes, abductors : 0.5/5 , just 40hrs after strength workout , nice!
Upper Body Workout.
BENCH PRESS:
1x6@121
1x6@125.5 ( +4.5 lbs )
1x6@125.5 ( +4.5 lbs )
1x6@130 ( +9 lbs )
SEATED ROWS
1x8@132
1x8@143 ( +11 lbs )
1x8@143 ( +11 lbs )
1x8@154 ( +22 lbs )
SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@99
1x8@110
1x8@110
-Dumbass , i thought i did +11lbs from last time on every set but i was wrong!
CHINUPS
4x6@BW , ~4 clean in each set ( +1 rep clean )
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 6
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
8 March 2011
PHASE 3 - Cycle 2 - Power workout
Bodyweight@session : ~197
Injuries/aches : none
Soreness : none
REA SQUATS:
4x3@121
EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~30secs ):
8x1@209
PAUSED REVERSE LUNGES:
3x5@121
SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@121
1x5@132
1x5@143
-
your sig says your PR for DLRVJ is 32 feet.
vag > mountain lion.
(http://www.bmccnet.com/pzgsigns/graphics/m_puma.jpg)
-
your sig says your PR for DLRVJ is 32 feet.
vag > mountain lion.
LOLLLLLLLL , good eye , fixed!
Its not PR btw , it's current ability , PR is 34,5'' , WORD! ;)
-
9 March 2011
Weight@session : ~197.5
Injuries/aches: none
Soreness : none
Upper Body Workout.
BENCH PRESS:
1x6@121
1x6@125.5
1x6@130 ( +4.5 lbs )
1x6@132 ( +2 lbs )
SEATED ROWS
1x8@132
1x8@143
1x8@154 ( +11 lbs )
1x8@165 ( +11 lbs )
STANDING SHOULDERS OHP ( Behind head ):
1x8@66
1x8@77
1x8@77
1x8@88
-Gonna replace that with push-press from now on.
CHINUPS
4x6@BW , ~4 clean in each set.
-
10 March 2010
Bball game
Good endurance again , very happy to be in good shape at current weight ( ~197.5 after game ).
We were playing at this court that has an awesome floor , i always get great jumps there. Also wearing KobeV's instead of wore out hyperdunks. The result was sick: i did only 2 jumps , got 7,5'' above rim off 1 step , 8,5'' above rim with 2 steps. Also got a 1-hand rim hang in-game , going up for a rebound , WTF , stupid jumping today.
Teammates were saying that both rims looked like 10'1'' , but let's just say they were 10':
That is 10'8.5'' touch , 33,5'' RVJ, season best and also all time PR in 10' indoor court , :personal-record: , :ibjumping: , :wowthatwasnutswtf:
-
That sounds really great man, great job :D :ibjumping:
How is your jumping in terms of compressing into the ground/GCT/reactivity lately?
-
10 March 2010
Bball game
Good endurance again , very happy to be in good shape at current weight ( ~197.5 after game ).
We were playing at this court that has an awesome floor , i always get great jumps there. Also wearing KobeV's instead of wore out hyperdunks. The result was sick: i did only 2 jumps , got 7,5'' above rim off 1 step , 8,5'' above rim with 2 steps. Also got a 1-hand rim hang in-game , going up for a rebound , WTF , stupid jumping today.
Teammates were saying that both rims looked like 10'1'' , but let's just say they were 10':
That is 10'8.5'' touch , 33,5'' RVJ, season best and also all time PR in 10' indoor court , :personal-record: , :ibjumping: , :wowthatwasnutswtf:
:highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive:
-
10 March 2010
Bball game
Good endurance again , very happy to be in good shape at current weight ( ~197.5 after game ).
We were playing at this court that has an awesome floor , i always get great jumps there. Also wearing KobeV's instead of wore out hyperdunks. The result was sick: i did only 2 jumps , got 7,5'' above rim off 1 step , 8,5'' above rim with 2 steps. Also got a 1-hand rim hang in-game , going up for a rebound , WTF , stupid jumping today.
Teammates were saying that both rims looked like 10'1'' , but let's just say they were 10':
That is 10'8.5'' touch , 33,5'' RVJ, season best and also all time PR in 10' indoor court , :personal-record: , :ibjumping: , :wowthatwasnutswtf:
:wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:
sick dude!
great floors ftw also.. a really good grippy indoor floor, nice hardwood, is just awesome.
-
That sounds really great man, great job :D :ibjumping:
How is your jumping in terms of compressing into the ground/GCT/reactivity lately?
:highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive:
:wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:
sick dude!
great floors ftw also.. a really good grippy indoor floor, nice hardwood, is just awesome.
Thanks all!
Raptor i have no idea how my jumping is , haven't done a ME jump session for a long time so can't really tell.
Hopefully tomorrow i will have a jump/dunks session so we will see where i really am!
I always jump damn high on this court , the wood has awesome grip and bounce, its like i gain 1 or 2 inches there.
Still , indoor PR is PR :D
-
Interesting , log from last time i played in this court :
1 December 2009
Bball game today.
Felt damn explosive, the wooden floor was also excelent at today's court, awesome traction and bounce.
Did only 2 jumps , 1 dropstep for height and 1 dunk attempt.
I got easy 7'' above rim on the dropstep ( thats 32'' )
As for the dunk i think i got 9 to 10 inches above. ( thats 34 to 35 ). It was an alley , got all my hand ( 8'' ) above rim , ball went in through the backboard going downwards, thats needs at least 9'' to happen. The guy that gave me the alley said it was 10''.
It was and felt like a PR but im not counting it if its not on film.
Im filming VJ testing this Thursday, hopefully PRing too :D
DEJA VU !!!
BTW , on the following dunk session mentioned i barely got 31'', let's see, hope deja vu doesn't continue...
-
yeah vag!! 35 is great! good to see you closing in on 3 ft man!
-
Thanks zg?n! 34 to 35 was 1,5 year ago , this time it was ~33,5''. Still 2.5'' to 3' , gotta go get them!
12 March 2011
Jumps/dunks session.
Weight@session : ~194.5 ( AM )
Injuries/aches : none
Soreness : none
Was wearing waffles , reach is 7'10'' in those , bad choice but i dont jump so good in frees and im keeping KobeV's for indoor.
VJ testing ( 9'10'' ):
SVJ : ~5'' above rim - ~10'3'' touch - ~29''
RVJ : ~9'' above rim - ~10'7'' touch - ~33''
Dunks:
Began with 4/4 good dunks on 9'8''.
Switched to 9'10'' but couldnt palm the ball anymore, missed everything ( 3 sets of 4 attempts ).
Back at 9'8'' , kinda lost focus , kept attempting dropstep 2-handed dunks , 2 sets of 4 attempts, missed them all.
Overall good session , haven't had a jumps/dunks session for ~3 months.
9'8'' made dunk:
(http://dl.dropbox.com/u/314805/DUNK%20PICS/2011_03_12_dunk.jpg)
9'10'' 2-steps-rvj:
(http://dl.dropbox.com/u/314805/DUNK%20PICS/2011_03_12_rvj.jpg)
-
video of the session above:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg40990/#msg40990 (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg40990/#msg40990)
-
your court is awesome.
also, your run-ups look even slower than mine, no offense. your last step is shorter than the ones before it! what happens when you try to take a bigger last step and/or get lower on the plant?
-
your court is awesome.
also, your run-ups look even slower than mine, no offense. your last step is shorter than the ones before it! what happens when you try to take a bigger last step and/or get lower on the plant?
Agreed , runups/FA/bounce look terrible.
Pasting what i said to raptor:
1) it was the first dunking session after 3 months
2) i am not bouncy anyway
3) i haven't done any reactive drills lately
4) im an old fart, those joints are rusty! ;D
FA drills + more often sessions ( movement efficiency ) and it will all fall in place , no rush...
-
your court is awesome.
also, your run-ups look even slower than mine, no offense. your last step is shorter than the ones before it! what happens when you try to take a bigger last step and/or get lower on the plant?
Agreed , runups/FA/bounce look terrible.
Pasting what i said to raptor:
1) it was the first dunking session after 3 months
2) i am not bouncy anyway
3) i haven't done any reactive drills lately
4) im an old fart, those joints are rusty! ;D
FA drills + more often sessions ( movement efficiency ) and it will all fall in place , no rush...
LOL, way to copy/paste from your pics and vids thread in response to Raptor's identical comment. :-*
-
Agreed , runups/FA/bounce look terrible.
Pasting what i said to raptor:
...
...
...
LOL, way to copy/paste from your pics and vids thread in response to Raptor's identical comment. :-*
;)
-
Agreed , runups/FA/bounce look terrible.
Pasting what i said to raptor:
...
...
...
LOL, way to copy/paste from your pics and vids thread in response to Raptor's identical comment. :-*
;)
Of course, it's important what he says to me. And helps towards a bigger post count, which as we know it, is very important. :ibjumping:
-
Seems thorough reading is not my specialty today. :uhhhfacepalm:
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 6
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
14 March 2011
PHASE 3 - Cycle 2 - Stim workout
Bodyweight@session : ~196
Injuries/aches : shins & feet balls hurting a bit. Concrete + waffles + ME jumping = NO.
Soreness : sore abs and trapezius , much worse yesterday, dunking killed!
POWER CLEANS:
3x5@99
MSEM HALF SQUATS ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@231
3x1@253
3x1@275
MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@165
3x1@187
CALVE RAISES:
Skipped to help shins recover
-
15 March 2011
Weight@session : ~197
Injuries/aches: none
Soreness : none
Upper Body Workout.
BENCH PRESS:
1x6@125.5 ( +4.5 lbs )
1x6@132 ( +6.5 lbs )
1x6@136.5 ( +6.5 lbs )
1x6@143 ( +9 lbs )
-Added more than i planed coz i was feeling strong.
SEATED ROWS
1x8@143 ( +11 lbs )
1x8@154 ( +11 lbs )
1x8@165 ( +11 lbs )
1x8@165
-Good gains here too.
STANDING MILITARY PRESS:
1x8@66
1x8@77
1x8@77
1x8@88
-Same weight with OHP behind head last week but felt much harder.
CHINUPS:
4x6@BW , ~4 clean in each set.
-Less help in the assisted ones.
-
16 March 2011
-Some forearm stuff ( wrist curls 2x10@88 , reverse 2x10@44 )
-Pinch grip stuff.
-Lower body stretch.
-
You into grip training?
-
You into grip training?
Nah , just want to improve my ability to palm the ball ( pinch grip ) , 100% dunk oriented motive :D
http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/basketball-palming/ (http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/basketball-palming/)
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 6
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
17 March 2011
PHASE 3 - Cycle 3 - Strength workout
Bodyweight@session : ~198
Injuries/aches : none
Soreness : slight lats soreness.
Dynamic warmup 10'
Head height jumps @ home ( ~8'6'' ceiling ):
2x4 SVJ : ~27''
1x4 dropsteps : ~30''
Both are PRs for jumps@home.
30'' = hair touching the concrete ceiling, could go higher but fear was holding me back.
SQUATS :
1x6@187 ( +22bs )
1x6@198 ( +22bs )
1x6@209 ( +22bs )
1x6@220 ( +22bs )
-187, 298 & 209 below parallel , 220 : between half and parallel
REVERSE LUNGES:
1x6@121
1x6@132 ( +11lbs )
1x6@143 ( +22lbs )
ROMANIAN DEADLIFTS:
1x6@165 ( +44lbs )
1x6@187 ( +22lbs )
1x6@209 ( +44lbs )
SINGLE LEG STANDING CALVE RAISES:
3x12@BW + 110
Green house effect! :D
-
don't let the fear hold you back, vag. your cervical vertebrae can take it.
-
good work on the @home PR's vag, jumping looks good lately.
don't let the fear hold you back, vag. your cervical vertebrae can take it.
my cns shuts me down with that stuff too, very hard for me to hit my head on my 8' ceiling.. body won't let me.
-
good work on the @home PR's vag, jumping looks good lately.
don't let the fear hold you back, vag. your cervical vertebrae can take it.
my cns shuts me down with that stuff too, very hard for me to hit my head on my 8' ceiling.. body won't let me.
you gaping vaginas.
of course, while playing catch today i got spooked jumping up for a disc that was kind of near the net. just let it go by.
so, um, i guess it takes one to know one.
:uhhhfacepalm:
-
You into grip training?
Nah , just want to improve my ability to palm the ball ( pinch grip ) , 100% dunk oriented motive :D
http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/basketball-palming/ (http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/basketball-palming/)
Cool. :strong:
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 6
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
21 March 2011
PHASE 3 - Cycle 3 - Power+Stim workout
Thursday = game at court with perfect floor.
Friday + weekend = gym closed.
So i joined this cycle's power and stim workouts in one
Bodyweight@session : ~198
Injuries/aches : none
Soreness : none
POWER CLEANS:
1x5@99
1x5@110 ( +11lbs )
1x5@121 ( +22lbs )
EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~45 secs )
6x1@220 ( +11lbs )
-Awesome speed for 220.
MSEM HALF SQUATS ( rest between reps ~30 secs , rest between sets ~3 mins ):
4x1@253
3x1@286 ( +11lbs )
253 = pin 6 depth , good speed.
286 = pin 7 depth , good speed.
MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@165
3x1@187
SINGLE LEG STANDING CALVE RAISES:
1x5@BW+110
1x5@BW+121
1x5@BW+132
1x5@BW+143
-
22 March 2011
Weight@session : ~200 , fake BW , stuffed with food.
Injuries/aches: none
Soreness : none
Upper Body Workout.
BENCH PRESS:
1x6@125.5
1x6@132
1x6@136.5
1x6@143
-No improvements in weights , improvement in form/ROM.
SEATED ROWS
1x8@143
1x8@154
1x8@165
1x8@176 ( +11 lbs )
143 = wasted set , too easy.
STANDING MILITARY PRESS:
1x8@77 ( +11 lbs )
1x8@77
1x8@77
1x8@88
-Improved speed@77. 88 is damn hard though.
CHINUPS:
4x6@BW
- Getting ~5 clean in each set ( +1 ).
-
23 March 2011
~30 mins of low-tempo 3-on-3.
( goals were break in new shoes , give a good active recovery for today's game ).
Got down and planned each and every training session until until the end of this training season ( August ).
Also, decided to go on a fat-weight loss rally. Plan is to lose 1lb per week. In the beginning it will be more ( water & carbs ) then less, but 1lb/week is very realistic for me.
Here is the progress plan ( by week, starting last week ) , will be updating with the real results weekly to see what happens:
(http://dl.dropbox.com/u/314805/DUNK%20PICS/2011_03_summer_gym_plan.jpg)
Estimated SVJ is ccj's calculator , LOL! But i did look back at my stats the last 2 years and i saw it's kinda accurate, with some normal deviations of course. Will be interesting to see how it goes , will make some nice graphs in the end too.
-
24 March 2010
BBall game @ court with awesome floor.
Good endurance , good jumping.
New shoes ( hyperdunks 2010 ) still not broken , feeling a bit uncomfortable in them. The sole is awesome though , also i noticed i feel much better 'loading' SLRVJs in them. On DLRVJs i got a ~10'6'' dropstep touch ( ~31'' ) , 10'7.5'' ( 32.5'' ) off 1 and 2 steps. Jumps felt submax so happy with the heights. I didn't feel like doing full runups, probably because of weight ( weight after game ~197 ). I also had a hard fall after a jump, smashed my right side ( hip and outer calve ) pretty hard. Doesn't look like something to worry about , just gonna bruise etc , at least that's how it seems now...
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 6
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
28 March 2011
PHASE 3 - Cycle 4 - Strength workout
Bodyweight@session : ~196,5
Soreness : none
Injuries/aches : Right outer glute and right outer calve bruised & hurting. Nothing too much.
Dynamic warmup 10'
ME jumps ( concrete , 9'10'' rim , no caffeine )
1x4 SVJs : ~5.5'' above rim , ~28.5''
1x4 dropsteps : ~7.5'' above rim , ~30.5''
1x4 2-step RVJs : ~9'' above rim , 32''
1x4 full runup RVJs : ~8'' above rim , 31''
-SVJs = powerfull , everything else submax and unexplosive.
SQUATS :
1x6@191.5 ( +4.5bs )
1x6@202.5 ( +4.5lbs )
1x6@213.5 ( +4.5lbs )
1x6@224.5 ( +4.5lbs )
-191&202 below parallel , 213 parallel, 224 : between half and parallel
- Right glute hurting a lot on concentric , no probs on eccentric.
REVERSE LUNGES:
Canceled due to injured glute.
ROMANIAN DEADLIFTS:
1x8@169.5 ( +2reps , +4.5lbs )
1x8@191.5 ( +2reps , +4.5lbs )
1x6@213.5 ( +4.5lbs )
STANDING CALVE RAISES:
3x15@220lbs
-Switched back to 2-legged. Better ROM.
-
you been doing any smr? made a huge difference for me when i tweaked my tfl. make sure your hip flexors are loose, too.
-
you been doing any smr? made a huge difference for me when i tweaked my tfl. make sure your hip flexors are loose, too.
Did some light SMR and stretching. Kinda helped , but that's a different injury , from smashing it at a fall. Its is not like i pulled a muscle so i don't feel those really help , i just do them like i would normally. Its nothing much anyway , when i was jumping i forgot i had it.
-
29 March 2011
No time for gym today , did a recovery workout at home.
LTMP recovery session:
BOX SQUATS ( 1'' above parallel ) :
30*BW
20*BW each leg ( equivalent load = ~165lbs )
10*BW+22lbs each leg ( equivalent normal squat load = ~210lbs )
10*BW+22lbs each leg ( equivalent normal squat load = ~210lbs )
10*BW+44lbs each leg ( equivalent normal squat load = ~255lbs )
10*BW+44lbs each leg ( equivalent normal squat load = ~255lbs )
CALVE RAISES:
3x25@BW+44lbs
Equivalent normal squat load calculation:
Lifting BW = 0.85*BW
Equivalent normal squat load = ( Lifting BW + SL load )*2 - Lifting BW.
-
^^^^^^^^^
Idiot , i read the LTMP article on the go and i didn't realize it is 1 set to failure , i did 4x10 , FML! :uhhhfacepalm:
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 6
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
30 March 2011
PHASE 3 - Cycle 4 - Power workout
Bodyweight@session : ~196. Diet : you're doing it right!
Injuries/aches : glute almost 100% now , barely feeling it.
Soreness : quads 1/5 , calves 3/5
Expected to be much more sore at quads but it seems that wrong-LTMP-high-rep-submax-squat shit worked!
POWER CLEANS:
6x3@121
-Switched to 6x3 from 3x5 , more power-oriented.
-Trying to jump more / pull less the clean.
EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~45 secs )
8x1@231 ( +2reps , +11lbs )
-Awesome speed. Last rep = so explosive i jumped ~3'', scary , DO NOT WANT!
STANDING CALVE RAISES:
4x5@308
-Different tempo than high rep , explode up , hold 1'' , lower slow.
-
gotta bump that weight up faster! nice work man. once you get skinny you're gonna be flying. age vs. vertical is still in play.
-
gotta bump that weight up faster! nice work man. once you get skinny you're gonna be flying.
Bump what weight up? Confused.
If you mean lose weight faster , its already fast , it was 200 at the top of that page and i haven't gone hardcore yet. I have no problem losing weight , its very easy for me , im taking it slow because the hard part is maintaining/increasing muscle&strength during the weight loss. As for skinny , i don't want to be skinny , low 180's is the goal...
If you mean increase the weight on the bar more , i can't , LOL! Taking it slow and linear here too , i am having very good progress so far!
age vs. vertical is still in play.
WORD!!!
Thanks for the support man , appreciate it! :highfive:
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haha, i meant weight on the msem half squats. 3" of elevation means you need more weight!
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haha, i meant weight on the msem half squats. 3" of elevation means you need more weight!
Ah , ok! I don't know , the bar flies up at the last 1/8th of the movement , if i added weight the transition and lower part would not be explosive at all. Not sure if that's right though, it's a tug of war. Next time im adding 4.4 lbs , if it flies up ill add another 4.4 for the last 4 reps.
31 March 2010
Weight@session : 196
Injuries/aches : none
Soreness : Calves 1/5 , also... triceps 1/5! WTF , probably from the power cleans, can't get how though...
Active rest:
- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 6
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
2 April 2011
PHASE 3 - Cycle 4 - Stim workout
Bodyweight@session : ~195.5 ( AM )
Injuries/aches : none
Soreness : none
JUMPS ( concrete , 10' rim ):
1x4 SVJs : max = ~28,5''
1x4 dropsteps : max 32'' ( equals PR )
1x4 1/2 steps DLRVJs : max 33''
3x4 3/4 DLRVJs : max 31''
-SVJs and dropsteps felt powerful and explosive
- 1/2 steps a bit less powerfull.
- Full runups : pure shit. Tried going slow , fast , high, low , accelerating , decelerating , nothing worked , FML!
- My conclusion is that i am seriously lacking in the FA department.
HANG POWER CLEANS:
1x5@99
1x5@99 ( -11lbs )
1x5@99 ( -22lbs )
-Deliberately lowered the weight , was more interested in the shock part than the triple extension, so i used a weight that i can 100% jump the bar so catch = landing.
MSEM HALF SQUATS ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@253
3x1@275
3x1@297 ( +11lbs )
-Last 253 rep = jump 2'' , gotta stop doing that shit before i get hurt.
-275 was harder than 297, WTF? felt heavy on back, limted ROM
-297 felt ok on back , did them in legit half depth and good speed , very happy with it.
MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@165
3x1@198 ( I think it's PR , not sure )
STANDING CALVE RAISES:
1x5@220 , too easy , wasted set , WTF was i thinking?
1x5@308
1x5@374
1x5@374
-Loading that thing sucks , and also it makes funny noises when too loaded. I loaded 418 for last set but it was so noisy i was afraid it would break.
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 6
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
4 April 2011
PHASE 3 - Cycle 5 - Strength workout
Bodyweight@session : ~199 , :o , where did that come from???
Soreness : none
Injuries/aches : none
Dynamic warmup 10'
1x5 ~20'' Depth Jumps ( stim trick )
ME jumps ( concrete , 10'' rim , no caffeine )
1x4 SVJs : max 27''
1x4 dropsteps : max 30''
2x4 mixed 1/2/3 steps DLRVJs : only 1 jump 31'', all other 30''.
Awfull! :(
SQUATS ( rack was taken , had to do them on smith , FML! ):
1x6@198 ( +6.5bs )
1x6@209 ( +6.5lbs )
1x6@220 ( +6.5lbs )
1x6@231 ( +6.5lbs )
-All set and reps below parallel.
-Will try to match those loads next week on free squats.
LUNGES ( rack still taken , at smith too , FML! ):
1x6@132 ( +11lbs )
1x6@143 ( +11lbs )
1x6@154 ( +11lbs )
-Will also try to match that on BB reverse lunges next week.
ROMANIAN DEADLIFTS:
1x8@187 ( +17.5lbs )
1x8@209 ( +17.5lbs )
1x6@220 ( +6.5lbs )
-Steady gains , perfect form , limiting factor is my girly grip.
STANDING CALVE RAISES:
3x15@220lbs
3x15@231lbs ( +11lbs )
3x15@242lbs ( +22lbs )
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5 April 2011
Weight@session : ~197,5 , -1.5 lbs from yesterday's whack weight although stuffed with food , nice.
Injuries/aches: none
Soreness : hamstrings & glutes DOMS , 2/5
Upper Body Workout.
BENCH PRESS:
1x6@121 ( -4. 5lbs )
1x6@132
1x6@143 ( +6.5 lbs )
1x6@154 ( +11 lbs ) , all time 6-reps :personal-record: , all time PR = 3x165
SEATED ROWS
1x8@154 ( +11 lbs )
1x8@165 ( +11 lbs )
1x8@176 ( +11 lbs )
1x8@187 ( +11 lbs ) , :personal-record: ( previous was 8x176 )
STANDING MILITARY PRESS:
1x8@77
1x8@81.5 ( +4.5 lbs )
1x8@88 ( +11 lbs )
1x8@92.5 ( +4.5 lbs ) , that's a :personal-record: too but it's the 3d time doing them.
CHINUPS:
4x6@BW
- All reps clean , ( +1 ) , :personal-record:
PR-ish workout is PR-ish! :P
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6 April 2011
BBall game.
Very good endurance. Lately increased gym frequence + phase in ME jump sessions seems to work.
Fair jumping, did only 2 dropstep rim jumps , got 30'' ( mid palm rim grab ) in both.
3d game in hyperdunks 2010 , the more they break the better they feel, awesome shoes.
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 6
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
7 April 2011
PHASE 3 - Cycle 5 - Power workout
Bodyweight@session : ~199.5 , FFFFFFUUUUUUUUUUUUUU
Injuries/aches : none
Soreness : none
HANG POWER CLEANS:
3x3@121
3x3@132 ( +11lbs )
- 121 easy , 132 challenging.
EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~45 secs )
4x1@242 ( +11lbs )
4x1@253 ( +22lbs )
- Not 2 sets , it was 8x1 and i increased the weight for the last 4 reps.
- Awesome power&speed , 253 flying up in like ~0.5 seconds.
EXPLOSIVE ROMANIAN DEADLIFTS:
3x5@209
- Weak ass grip is weak ass!
STANDING CALVE RAISES:
3x8@308
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9 April 2010
Bodyweight@session : ~197 ( AM )
Injuries/aches : none
Soreness : none
Conditioning/recovery workout
WARMUP:
-20 mins light jog ( ~130bpm )
SPRINTS:
-10x80m @ 60% ( Sprint ~20secs , rest ~40secs )
-4x10 MR tuck jumps
-My usual lower body stretch routine
COMMENTS:
-During jog calves/shins felt too stiff, in a bad way.
-Sprints were great: springy, easy, great breaths.
-MR tucks were awesome: minimum GCT , very springy , good height.
-
ZOMFG!!!!!
To be continued...
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ZOMFG!!!!!
To be continued...
10 April 2011
ME jumps/dunks session
10' rim , concrete
Bodyweight@session : ~196 , nice
Injuries/aches : none
Soreness : none
Stim : 3 teaspoons coffee + 1 redbull
- 10' dynamic warmup
- bunch of low mid effort jumps
- SVJ : thump at rim , ~29''. PR tie , first time touching thumb at 10'
- Dropstep : 10' 7.5'' touch , 32.5'' , dropstep :personal-record:
- 1/2 steps DLRVJ : touching rim 0.5'' below wrist with some angle too, 33.5'' minimum, probably 34''
- 30 dunk attempts, sth like 6x5:
Tons of hard misses , ball above rim in all of them. Most of them backriming / going in through the backboard. Felt very powerfull , no dropoff too. Stopped to avoid wearing myself out. SICK!
Oh , and this:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg44761/#msg44761 (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg44761/#msg44761)
:P
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Congrats on 10' dunk you old fart. :headbang: :headbang: :headbang:
Didnt look like you even tried to jump high. Nice job.
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Congrats on your dunk!
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Congrats on 10' dunk you old fart. :headbang: :headbang: :headbang:
Didnt look like you even tried to jump high. Nice job.
Thanks flander , old fart FTW :P
Congrats on your dunk!
Thanks , your turn now!
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THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 6
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
11 April 2011
PHASE 3 - Cycle 5 - Stim workout
Bodyweight@session : ~195 , too low.
Soreness : forearms , from squeezing the ball to palm it , LOL
Injuries/aches : very tired/stressed all around shins and calves.
HANG POWER CLEANS:
1x5@99
1x5@110 ( +11lbs )
1x5@121 ( +22lbs )
-Nice , improvement in form/smoothness/jumping the weight.
MSEM HALF SQUATS ( rest between reps ~40 secs , rest between sets ~3 mins ):
3x1@253
3x1@275
3x1@308 ( +11lbs )
-253 pushing parallel.
-275 much better than last time.
-308 felt ok on back but depth wasn't good.
MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@176 ( +11lbs )
3x1@202.5 ( +4.5lbs ) , :personal-record:
STANDING CALVE RAISES:
-Skipped to rest calves/shins.
-
damn vag, pr'ing left and right!
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damn vag, pr'ing left and right!
:highfive:
Just wait 2 more months and cross your fingers that i'll stay healthy.
Periodization rules , huge PRs on the road...
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12 April 2011
Bodyweight@session : just under 195 , nice!
Injuries/aches : none
Soreness : none
Upper body workout, no time for gym, home workout , FML :pissed:
PUSHUPS:
4x15
BENT OVER ROWS:
4x10@44lbs each hand.
BICEP CONCENTRATION CURLS:
3x12@22lbs each hand.
STANDING TRCEPS EXTESIONS
3x12@22lbs each hand.
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(http://assets.sbnation.com/assets/118049/Ronburgundy.jpg)
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(http://assets.sbnation.com/assets/118049/Ronburgundy.jpg)
Strong chest. Was that built with biceps curls?
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(http://verydemotivational.files.wordpress.com/2010/06/129210442730823291.jpg)
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13 April 2011
Bodyweight@session : ???
Injuries/aches : none
Soreness : none
Bball practice.
Medium endurance , bad jumping. Jumps were powerfull but not getting up high.
Got 10'2'' SVJ ( 27'' ) and 10'6.5'' ( 31.5'' ) off 1 step , both 2'' below Sunday.
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THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 6
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
14 April 2011
PHASE 3 - Cycle 6 - Strength workout
Bodyweight@session : ~198 , no worries , stuffed with food for the workout.
Soreness : none
Injuries/aches : none
SQUATS:
1x6@198
1x6@209
1x6@220
1x6@231
-198 & 209 full , 220 & 231 parallel
-Matched last week's smith loads as planned , nice.
REVERSE LUNGES:
1x6@132
1x6@154 ( +11lbs )
1x6@165 ( +11lbs )
-Progress in loads although last week was at smith , sick!
ROMANIAN DEADLIFTS:
1x8@187
1x8@209
1x6@231 ( +11lbs ) , :personal-record:
STANDING CALVE RAISES:
3x15@220lbs
3x15@264lbs ( +33lbs )
3x15@286lbs ( +44lbs )
-15x286 = hard
-
16 April 2010
Bodyweight@session : ~198 AM , FFFFUUUUUUUUU
Injuries/aches : none
Soreness : Quads 3/5 , Glutes 2/5 , Hamstrings&Calves 1/5
Conditioning/recovery workout
WARMUP:
-10 mins light jog ( ~130bpm ) + 5 mins dynamic warmup
SPRINTS:
-3x5x80m @ 60-70%
-Sprint ~20secs , rest ~40secs , rest between sets ~3mins
10' RIM JUMPS:
1x3 SVJs : ~10'1'' ( ~26'' )
1x3 dropsteps : ~10'5'' ( ~30'' )
1x3 1-step DLRVJs : ~10'4'' ( ~29'' )
-Intense denial of muscles to absorb force.
-Too sore + no caffeine + too tired from sprints + 30'' dropstep = win.
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Just saw the YouTube vid. Congrats!
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17 April 2011
ME jumps/dunks session
9'10'' rim , concrete
Bodyweight@session : ~196 , nice
Injuries/aches : none
Soreness : none
Stim : 3 teaspoons coffee + 1 redbull
- 10mins dynamic warmup
- bunch of low mid effort jumps
- SVJ : ~6'' above rim, ~29''. PR tie
- Dropstep : ~9'' above rim , ~32'' ( 0.5'' below PR )
- 1/2 steps DLRVJ : 11'' to 12'' above rim , ~34''-35''. Not sure , maybe :personal-record: , see pic below.
- 30 dunk attempts, sth like 7x4-5:
Some hard dunks there , definitely best 9'10'' dunk session ever.
Here is the best jump of the session:
(http://dl.dropbox.com/u/314805/DUNK%20PICS/2011_04_17_34plus.jpg)
3'' below wrist = 11'' above rim = 34''
4'' below wrist = 12'' above rim = 35''
Don't know what to claim , let's call it a 34,5'' PR tie? :D
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Hey that's pretty high man, great job! :D ;)
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Just saw the YouTube vid. Congrats!
Hey that's pretty high man, great job! :D ;)
Thanks guys!
Uploaded the video from the above session:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg45557/#msg45557 (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg45557/#msg45557)
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17 April 2011
ME jumps/dunks session
9'10'' rim , concrete
Bodyweight@session : ~196 , nice
Injuries/aches : none
Soreness : none
Stim : 3 teaspoons coffee + 1 redbull
- 10mins dynamic warmup
- bunch of low mid effort jumps
- SVJ : ~6'' above rim, ~29''. PR tie
- Dropstep : ~9'' above rim , ~32'' ( 0.5'' below PR )
- 1/2 steps DLRVJ : 11'' to 12'' above rim , ~34''-35''. Not sure , maybe :personal-record: , see pic below.
- 30 dunk attempts, sth like 7x4-5:
Some hard dunks there , definitely best 9'10'' dunk session ever.
Here is the best jump of the session:
(http://dl.dropbox.com/u/314805/DUNK%20PICS/2011_04_17_34plus.jpg)
3'' below wrist = 11'' above rim = 34''
4'' below wrist = 12'' above rim = 35''
Don't know what to claim , let's call it a 34,5'' PR tie? :D
siiiiiiick! that first jump is beast (just saw vid).. very very nice
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Since you've started going with the left hand up you extend better. I'd still love to see more rotation/hip extension into the jump though.
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siiiiiiick! that first jump is beast (just saw vid).. very very nice
Thanks man! The pic above is the highest point of that first jump.
Since you've started going with the left hand up you extend better. I'd still love to see more rotation/hip extension into the jump though.
I started using left 1 year ago , rotation is more natural and extension better , but it felt like shit. Now i feel better with left , although i'm right handed. Today i missed all dunks with right and the left ones were more powerful too!
I experimented a bit with rotation , it's improving but not good enough to be in the video yet. Patience... ;)
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THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 6
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
18 April 2011
PHASE 3 - Cycle 6 - Power workout
Bodyweight@session : ~196.5
Injuries/aches : shins/calves area very stressed from the concrete dunks.
Soreness : none
HANG POWER CLEANS:
3x3@121
3x3@132
- Same load with last time but better. Last time i could only pull 132 , this time i could jump the first 2 reps.
EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~45 secs )
4x1@253 ( +11lbs )
4x1@264 ( +11lbs )
- Not 2 sets , it was 8x1 and i increased the weight for the last 4 reps.
- Awesome power&speed again, crazy acceleration@264.
EXPLOSIVE ROMANIAN DEADLIFTS:
3x5@220 ( +11lbs )
-Improved grip.
STANDING CALVE RAISES:
-Skipped to relax shins/calves.
-
19 April 2011
Bodyweight@session : ~196.5
Injuries/aches : shins/calves area still a bit stressed.
Soreness : none
Plyos session , FA oriented.
-10 mins dynamic warmup
-4x10 seconds bilateral line hops.
-4x10 MR tuck jumps
-4x5 18'' depth drops
-Extended lower body stretch routine
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 6
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
RED = pending
20 April 2011
PHASE 3 - Cycle 6 - Stim workout
Bodyweight@session : ~198.5 , WTF + FML , gotta re-evaluate diet.
Soreness : none
Injuries/aches : still a bit tired/stressed all around shins and calves.
- 10 mins dynamic warmup
10' RIM JUMPS:
1x4 SVJs : ~27''
1x4 dropsteps : ~31''
1x4 1 step DLRVJs : ~31''
2x4 mixed 2/3 steps DLRVJs : mostly 31'' , couple of 32''
- Bad , CNS was shutting down runups forcing me to decelerate, weird.
HANG POWER CLEANS:
1x5@99
1x5@110
1x5@121
- Same loads with last time, again improvement in form/smoothness/jumping the weight.
MSEM HALF SQUATS ( rest between reps ~40 secs , rest between sets ~3 mins ):
3x1@275 ( +22lbs )
3x1@297 ( +22lbs )
3x1@319 ( +11lbs ) , ties all time :personal-record:
-275 & 297 legit half depth , awesome
-Got too greedy and tried 319 , not happy with depth (between 1/4 and 1/2) , oh well.
MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@176
3x1@209 ( +6.5lbs ) , :personal-record:
- 209 was diesel , could do more.
STANDING CALVE RAISES:
1x15@220
1x12@308
1x10@374
-Sick
END OF NEUTRAL PHASE , PEAK TIME! ;D
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You mean, :personal-record: time :D
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You mean, :personal-record: time :D
Hopefully!
For now its 4 days of doing nothing ( easter ) , goal is to get get rid of all that water&carbs and get weight to ~195 where it should be...
Today : extended lower body stretch routine.
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25 April 2011
ME jumps session
Jumping on concrete , various rims ( 9'8'' , 9'10'' , 10', 10'2'' )
Bodyweight@session : just below 196@10pm, nice
Injuries/aches : none
Soreness : none
Stim : none
- 10mins dynamic warmup
- bunch of low/mid effort jumps
- 2x3 SVJs : mostly ~28'' , couple of 29''s , PR tie again.
- 2x3 Dropsteps : all ~32''
- 1x4 1 step DLRVJs : average 32'' , max 32,5''
- 1x4 2 steps DLRVJs : average 32'' , max 32,5''
- 2x4 3 steps DLRVJs : average 32'' , max 32,5''
- 1x4 SLRVJs : ~25'' , LOL
Comments:
-Pushed as much as i could to get 30'' SVJ and 33'' dropstep PRs but failed both. Pretty close though , 29/32 was easy.
-Many of the 32,5'' touches were probably ~33'' jumps, i felt i was hitting the rim after the jump peak.
-After a long time i felt better doing 3-step jumps than 1&2. Dropsteps still feeling more powerful though.
-Hit 32'' dropstep on 9'8'' , 3'' below wrist touch. This felt soooo awesome , gotta get 36'' dropstep!!!
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 6
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
26 April 2011
PHASE 4 - Cycle 1 - Power workout
Bodyweight@session : ~195 , nice , water is finaly leaving...
Injuries/aches : none
Soreness : none
Have a friendly game tomorrow so wanted to be fresh and took it easy.
HANG POWER CLEANS:
6x3@99
-Extremely powerful & explosive due to light weight.
EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~45 secs )
8x2@209
-Also extremely powerful & explosive due to light weight.
EXPLOSIVE ROMANIAN DEADLIFTS:
-Skipped
STANDING CALVE RAISES:
3x8@198lbs
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27 April 2011
Bodyweight@session : ???
Injuries/aches : none
Soreness : none
Bball practice.
Good endurance , very good jumping.
Got ~28'' SVJ, 31'' dropstep and 32,5''-33'' RVJ. All those are ~1'' below recent PRs but geting them just 20 hours after workout without stim and randomly on warmups ( not a proper ME jumps session ) is awesome!
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Hey I was just wondering what the stim workout actually is, like how does it differ from a power workout?
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Hey I was just wondering what the stim workout actually is, like how does it differ from a power workout?
Well , power workouts are supposed to train reactive qualities , Rate of Force Development and possibly Force Absorption.
Typical explosive workout would have jump squats @ 10-20% ( im using hang power cleans instead currently ) and explosive squats @ 60-70%.
Stim workouts are supposed to create a stimulus to the CNS & muscles without much fatigue, causing a fast and big overcompensation the next few days. For stim i am using some different approaches. The previous stim workouts logged here are not the typical , when in my training cycles , i use MSEM variant 2 , ( singles maxing at 105% , new PR every time ).
When in peak cycle , like the one i just entered , my stim workouts alternate between MSEM @ 80-85% ( buffer ) and supermaximal 1/4 squats ( 110-120% ).
Hope it helps.
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28 April 2011
Weight@session : ~196 although overeaten , nice
Injuries/aches: none
Soreness : none
Upper Body Workout.
BENCH PRESS:
1x8@121
1x8@132
1x8@143
SEATED ROWS
1x8@154
1x8@165
1x8@176
STANDING MILITARY PRESS:
1x8@77
1x8@88
1x8@99 , :personal-record: Previous was 8x92.5 , just 4th time doing them though so 'fake' PR.
CHINUPS:
3x8@BW
-I've never done 8, was always 6, clean reps were 8-7-6 , technically that's a PR too.
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29 April 2010
Bodyweight@session : ~195 PM , nice!
Injuries/aches : none
Soreness : none
Conditioning/recovery workout
WARMUP:
-15 mins light jog ( ~130bpm ) + 5 mins dynamic warmup
SPRINTS:
-3x5x80m @ 50%
-Sprint ~25secs , rest ~35secs , rest between sets ~3mins
-Extended lower body stretch routine
Tomorrow = ME jumps , hope to hit 30'' SVJ / 33'' dropstep , let's see...
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30 April 2011
ME jumps / dunks session
Jumping on concrete , 9'10'' rim
Bodyweight@session : 193,5 AM , WIN!
Injuries/aches : none
Soreness : upper body DOMS , nothing much
Stim : 3 teaspoons coffee + 1 redbull
- 10mins dynamic warmup
- bunch of low/mid effort jumps
9'10'' jumps:
- 1x3 SVJs : 7.5'' above rim , 30.5'' , :personal-record:
- 1x3 Dropsteps : 10'' above rim , 33'' , :personal-record:
- 3x4 3 steps DLRVJs : average 33'' , max 34''
- 4x4 9'10'' dunk attempts: 0/16 :o
- 1x1 9'8'' dunk attempts: First try = made dropstep 2-hander hanging on rim , no interest , rim too low , GTFO!
COMMENTS:
- Sick SVJ & dropstep PRs! :wowthatwasnutswtf:
- RVJ needs work , FA is still lacking. Pushed for 35 but didn't even tie recent 34.5'' No worries , FA block is planned for later.
- Grip sucked today , couldn't palm the ball. I am horrible at 2 handers , horrible at lobs. Had a few hard misses off the backboard, i am just bad there. What annoys me more is that i am getting 11'' above that rim and still can't dunk it on a bad grip day. Means 36'' will not be enough for 10' , FML! Will start doing more double hand jumps to improve that ability.
Rant off...
-
How many inches do you lose jumping off concrete??
-
A few hours later:
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 6
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
30 April 2011
PHASE 4 - Cycle 1 - Stim workout
Bodyweight@session : ~195
Soreness : none
Injuries/aches : low upper body DOMS
HANG POWER CLEANS:
1x5@99
1x5@110
1x5@110
- Last time's last set was 121 but i felt i would swing it more than jump it so sticked to 110.
BUFFERED MSEM HALF SQUATS ( rest between reps ~40 secs , rest between sets ~3 mins ):
3x1@275 , ~85%
3x1@286 , ~90%
3x1@297 , ~93%
-Legit half depth , good speed too.
MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@186 , light weight
3x1@209 , ties last time's PR
STANDING CALVE RAISES:
3x12@308
How many inches do you lose jumping off concrete??
http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg16416/#msg16416 (http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg16416/#msg16416)
8)
-
Uploaded the stills of the 2 PRs:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg46919/#msg46919 (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg46919/#msg46919)
Also this is post #1000 in my journal , :personal-record: :P
-
Uploaded the stills of the 2 PRs:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg46919/#msg46919 (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg46919/#msg46919)
Also this is post #1000 in my journal , :personal-record: :P
Congrats on your :personal-record:, that's an awesome feat and some good inspiration!!! Keep at it :wowthatwasnutswtf:!
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Congrats on your :personal-record:, that's an awesome feat and some good inspiration!!! Keep at it :wowthatwasnutswtf:!
Thanks a lot man!
Gonna keep at it for sure! :highfive:
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2 May 2011
Bodyweight@session : ~194
Injuries/aches : none
Soreness : none
Plyos session , FA oriented.
-10 mins dynamic warmup
-4x10 seconds bilateral line hops.
-4x8 MR tuck jumps
-4x5 18'' depth drops
- Line hops extremely fast , tucks extremely bouncy and drops very smooth , great FA. Felt like an improved session overall.
Also uploaded the vid with Sunday's PRs:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg47207/#msg47207 (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg47207/#msg47207)
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 6
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
3 May 2011
PHASE 4 - Cycle 2 - Power workout
Bodyweight@session : ~194.5
Injuries/aches : none
Soreness : none
HANG POWER CLEANS:
6x3@121
-Best ones ( power/jump-wise ) i ever did @121
EXPLOSIVE MSEM HALF SQUATS ( rest between sets ~90 seconds )
2x2@209 ( ~65% 1RM )
2x2@220 ( ~69% 1RM )
2x2@231 ( ~72% 1RM )
2x2@242 ( ~76% 1RM )
-Extremely powerful, bar jumping off my back at the end of every rep.
EXPLOSIVE ROMANIAN DEADLIFTS:
3x5@209
STANDING CALVE RAISES:
4x5@374bs
-Best part of those is the 1/4 pin squat i have to do to get to starting position , 374 = light weight :D
-
4 May 2011
Bodyweight@session : ???
Injuries/aches : none
Soreness : none
Bball practice.
Bad endurance, heat is catching up , i hate heat!
Didn't jump much, still managed to get a 10'7'' dropstep ( 32'' ) which is awesome for next day of training/no caffeine/random jumps.
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 6
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
7 May 2011
PHASE 4 - Cycle 2 - Stim workout
Bodyweight@session : ~194.5
Soreness : none
Injuries/aches : none
Stim : 3 teaspoons coffee + 1 redbull
ME 10' RIM JUMPS:
- 1x4 SVJs : max 10'3'' ( 28'' )
- 1x4 Dropsteps : max 10'6'' ( 31'' )
- 3x4 1-2-3 steps DLRVJs : max 10'7.5'' ( 32.5'' )
Wasn't feeling it , everything 2'' below recent PRs :uhhhfacepalm:
SUPERMAXIMAL 1/4 SQUATS ( done at the smith machine for safety ):
1x3@308
1x3@330
1x3@352
1x3@374 , :personal-record:
- 1.92xBW for 3 reps is sick , even for 1/4 squats@smith!
MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@209
3x1@231 , :personal-record:
- Crazy potentiation from squats , 231 was light as a feather.
STANDING CALVE RAISES:
1x12@308
1x12@374
1x10@440 , :personal-record: , :o
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 6
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
9 May 2011
PHASE 4 - Cycle 3 - Power workout
Peaking schedule going to hell because of rescheduled very often bball games! :pissed:
Bodyweight@session : ~196 , PM
Soreness : none
Injuries/aches : none
Stim : 1 redbull
ME 9'10'' RIM JUMPS:
- 1x4 SVJs : average = max = 6'' above rim ( 29'' )
- 1x4 Dropsteps : average = max = 9'' above rim ( 32'' )
- 3x4 1-2-3 steps DLRVJs : average ~32.5'' , 2 good jumps ~33.5''
Very good considering bodyweight & stim. Runups feeling good , 3 steps better than 1 & 2.
EXPERIMENTAL 2-hands JUMPS:
SVJ highest touch : ~1'' above ( 5'' below 1-hand )
Dropsteps highest touch : ~5.5'' above ( 4.5'' below 1-hand )
RVJs highest touch : ~5'' above ( 5.5'' below 1-hand )
-Awfull!2 hands reach is ~2.5'' lower than 1-hand so i lose 2-3'' from efficiency!
Explains why i suck at 2-handed dunks! >:(
JUMP SQUATS ( not rythmic , reset at each rep ):
4x5@44lbs
EXPLOSIVE SINGLE LEG PARALLEL BOX SQUATS:
8x2@BW+44lbs
STANDING SINGLE LEG CALVE RAISES:
3x12@BW+44lbs
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What does the red bull actually do or is it a placebo effect as far as jumping higher or is it just to get pumped up to jump?
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What does the red bull actually do or is it a placebo effect as far as jumping higher or is it just to get pumped up to jump?
caffeine is a stimulant.
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What does the red bull actually do or is it a placebo effect as far as jumping higher or is it just to get pumped up to jump?
caffeine is a stimulant.
^^^
This , i use redbull as an additional CNS booster , my main source is caffeine.
http://www.higher-faster-sports.com/psychofactor.html (http://www.higher-faster-sports.com/psychofactor.html)
I prefer caffeine straight from coffee , 3-4 tablespoons do a great job , but this was a 9PM jumping session , not convenient to do so.
Redbull has some caffeine, but it also has taurine that is also supposed to fire you up. You never know how much you really got amped/stimed and how much it is placebo , but even the placebo effect is a good stim tool ( confidence boost ).
Caffeine is great for peaking vert ( or weights ) but should not be overused , read the linked article...
-
10 May 2011
Bodyweight@session : ~196 , PM
Soreness : none
Injuries/aches : none
- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Extended lower body stretch routine.
-
11 May 2011
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
BBall game.
-Endurance started awful , ended awesome. First quarter i requested sub after 4 mins totally exhausted. 2nd quarter after 6 mins totally exhausted again , 3d quarter after 7.5 mins feeling just tired and 4th played all 10 and had more. Weirdness...
Vert was good , got an easy 32.5'' dropstep without even warming up for it. Got a huge block , pinned the opponent's center ( 6'7'' or so ) at the backboard, my best block ever , :personal-record: :P
-
nice!
not enough warm up before you started? could be the reason you were feeling sluggish.
-
nice!
Thanks!
not enough warm up before you started? could be the reason you were feeling sluggish.
Probably, court is available for 1.5 hours , not available before and after, so referees rush to start the game to have enough time for it. That leaves us with like 10 minutes to warmup , 15 at best. Not enough...
-
THE RATIO TECHNIQUE BIG EXPERIMENT:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 6
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
GREEN = done
BLUE = current
12 May 2011
PHASE 4 - Cycle 3 - Stim workout
Bodyweight@session : ~197 , on purpose , overate to deal with yesterday's fatigue and today's workout.
Soreness : some glues soreness
Injuries/aches : stressed shins & calves , little hip pain , lower back tired.
Fatigue : high
HANG POWER CLEANS:
1x5@99
1x5@110
1x5@121
- 99 & 110 awesome jump , 121 less but still jump.
BUFFERED MSEM HALF SQUATS ( rest between reps ~40 secs , rest between sets ~3 mins ):
3x1@275 , ~85%
3x1@286 , ~90%
3x1@297 , ~93%
- 275 & 286 'pin 6' depth , 297 'pin 7 depth' , no pins there , reference = adarq's depths.
MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@209
3x1@231 , ties last time's PR
STANDING CALVE RAISES:
4x5@374
-
14 May 2011
Bodyweight@session : ~196
Injuries/aches : none
Soreness : none
Fatigue : none
Conditioning/recovery workout
WARMUP:
-15 mins light jog ( ~130bpm ) + 5 mins dynamic warmup
SPRINTS:
-3x5x80m @ 60%
-Sprint ~20secs , rest ~40secs , rest between sets ~3mins
- Those felt great , good breaths , feeling springy and lighton my feet.
LOW VOLUME SUBMAX RIM JUMPS ( concrete , 10' and 10'4'' rims ):
1x4 SVJs , ~28.5''
1x4 dropsteps , ~32.5''
1x4 RVJs , ~33'' , got to touch my thumb at that 10'4'' rim, awesome!
-Something very interesting: Tried bending my knees more on my plants , jumping from 1/2 squat position instead of 1/4. Felt weird , especially on RVJs but i was getting up good , 1'' or 2'' higher than my ordinary form. Got some awesome jumps considering no coffee , just 2 hours after waking up and fatigued from sprints.
Tomorrow = planned peak, i have a bball game at a court with awesome bouncy grippy floor.
-
So, if I drink some coffee before trying to dunk. I'm going to jump higher, based on an extra boost of energy???
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So, if I drink some coffee before trying to dunk. I'm going to jump higher, based on an extra boost of energy???
For sure , it's not energy boost , its CNS rate coding boost. Don't overdo it though : just drink a 'heavy' coffee ( 2-3 teaspoons ) ~30 mins before your next jump session and see what happens.
I will redirect you again to the relevant article by Kelly Baggett , it explains anything you want to know in there:
http://www.higher-faster-sports.com/psychofactor.html (http://www.higher-faster-sports.com/psychofactor.html)
Here is the caffeine part from that article:
Get Fired Up!
For enhanced effectiveness use stimulation methods in a high state of arousal. Many will not require any external assistance getting fired up for competitions. For regular training a stack many have found successful consists of taking the following 30 minutes prior to a workout:
caffeine 200 mg
l-tyrosine 3000 mg
acetyl-l-carnitine 1000 mg.
Caffeine on it's own is plenty for most people, but a variety of other stimulants can be effective. You know you're stimulated enough when your eyes are as big as saucers and your hair begins to stand up on end. You know you've gone overboard when your nose starts to bleed and you start hearing and seeing things - not that I know that from past experience. :) If in doubt it's better to err on the side of too little than not enough, as overstimulating yourself will have the opposite of the intended effect. Supplements like l-tyrosine and acetyl-l-carnitine can be used every day without any ills, but it's generally a good idea to save the heavier stims (including caffeine) for when you really need them. If you adapt to them they won't work as effectively.
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15 May 2011
Bodyweight@session : ~196
Injuries/aches : none
Soreness : none
Fatigue : none
Bball game
Awful endurance , summer heat is here and i can't deal with it. Too limited time for jumps , only did a 32.5'' dropstep and a 28'' SVJ which are good for random jumps. I feel like i have much better spring in jumps for rebounds and blocks than ever though. Bball season ends this Saturday, no more vert-training distraction! :P
-
WTF , i forgot to log last time , "The Ratio Technique Big Experiment" is over! :o
Absolutely happy with how it went and the results i got. Did not implement it perfect though , the time-span was too big. Also bad timing on the peak cycle with the heavy bball games schedule. I will have a longer post soon analyzing statistics , gains, mistakes, future thoughts.
16 May 2011
Unloading workout
Bodyweight@session : ~195
Soreness : none
Injuries/aches : none
Fatigue : low
SQUATS ( rack was taken so i had to do them at the smith machine):
3x3@264
- All sets & reps parallel.
BARBELL LUNGES:
3x5@154
STANDING CALVE RAISES:
3x8@308
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I'm comin for you, vag. 1.5" to go. :strong:
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I'm comin for you, vag. 1.5" to go. :strong:
Taken out of context this quote is hilarious! :P
-
I'd actually do deadlifts or BSS if the squat rack was taken... but not Smith Machine squats...
-
I'm comin for you, vag. 1.5" to go. :strong:
No , you're going down my friend! 8) :ibjumping:
I'm comin for you, vag. 1.5" to go. :strong:
Taken out of context this quote is hilarious! :P
Hahahahaha , awesome!
I'd actually do deadlifts or BSS if the squat rack was taken... but not Smith Machine squats...
Nah , smith machine squats are not that bad. This specific smith also has a slight incline ( ! ) that allows you to sit back better, closer to natural free squat bar orbit. It was a special occasion anyway , no big deal...
-
I'm comin for you, vag. 1.5" to go. :strong:
Taken out of context this quote is hilarious! :P
Do we have something we need to know in here?
-
THE RATIO TECHNIQUE BIG EXPERIMENT SUMMARY
End of previous season stats:
~25 July 2010
Bodyweight : ~190
EXPLOSIVE HALF SQUATS : 231
MSEM HALF SQUAT : 3x1x297
Standing vert : ~29''
Dropstep : ~31''
RVJ : ~34,5''
- 3-4 weeks of summer detraining:
•Phase 1 : Strength - hypertrophy emphasis : [ 3 : 1 : 1 ] x 3
START : ~20 August 2010
END : ~15 November 2010
BODYWEIGT : ~196
SQUAT : 5x264 ( half squats )
EXPLOSIVE HALF SQUATS ( MSEM ) : 198
MSEM HALF SQUATS : 3x1x275
Standing vert : ~27''
Dropstep : ~30''
RVJ : ~32''
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
START : ~15 November 2010
END : ~20 December 2010
BODYWEIGT : ~201
SQUAT : 5x297 ( half squats )
EXPLOSIVE HALF SQUATS ( MSEM ) : 253 , :personal-record:
MSEM HALF SQUATS : 3x1x319 , :personal-record:
Standing vert : ~28''
Dropstep : ~32,5'' , :personal-record:
RVJ : ~33,5''
-Christmas , ~3 weeks detraining
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 6
START : ~10 January 2011
END : ~20 April 2011
BODYWEIGT : ~195
SQUAT : 5x231 ( parallel )
EXPLOSIVE HALF SQUATS ( MSEM ) : 264 , :personal-record:
MSEM HALF SQUATS : 3x1x319 , ties :personal-record:
Standing vert : ~29'' , ties :personal-record:
Dropstep : ~32,5 , ties :personal-record:
RVJ : ~34,5'' , ties :personal-record:
•Phase 4 : Peak : [ 0 : 1 : 1 ] x 3
START : ~20 April 2011
END : ~15 May 2011
BODYWEIGT : ~195
Standing vert : ~30.5'' , :personal-record:
Dropstep : ~33'' , :personal-record:
RVJ : ~34''
COMMENTS:
- Overall periodization is awesome , the results are huge cosidering my age and training background ( small room for gains ).
- Best results came in the neutral phase. Although it included the 1 week of ski major derail , the balance between strength end power workouts seemed to work great. Also during that phase , on my normal squat days ( 4x6 ) i focused more on depth going parallel in all sets, in the previous phase i was starting parallel but building up to a half-squat moeny set. I believe the deep squat strength day / half squat power day combo worked well.
- Peak phase went bad because of heavy schedule of bball games. In the only true ME jumps session i had in that cycle ( jumping AM , caffed up ) i got SVJ and dropstep PRs. I believe the following week(s) i will see the results of that power/peak oriented phase and have further PRs.
-
I'm comin for you, vag. 1.5" to go. :strong:
Taken out of context this quote is hilarious! :P
LOLOLOLOLOLOLOLOLOLOLOL
:highfive:
-
^^^
LMAO!
17 May 2011
Bodyweight@session : ~194
Soreness : some hamstrings DOMS , must be the parallel squats after some time of only halfs.
Injuries/aches : none
- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Lower body stretch routine.
-
vag i just need to say this, you are the master calculator haha.
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vag i just need to say this, you are the master calculator haha.
LOL , nah , it's too easy...
-
18 May 2011
Bodyweight@session : ???
Injuries/aches : none
Soreness : just a bit in hamstrings & abductors
Fatigue : none
Bball game
Normal stamina , good vert. Only did 2 rim jumps again , 10'7'' dropstep ( 32'' ) and a jump off 1 step that i grabbed rim touching it ~6'' above with some serious hand angle , must have been ~33'' or so. Best part was both jumps were very easy.
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19 May 2011
Bodyweight@session : just below 195
Injuries/aches : none
Soreness : none
Plyos session
-10 mins dynamic warmup
-4x8 MR tuck jumps
-4x5 18'' depth jumps
-4x5 jumps squats @ 45lbs
MR tucks : a bit sluggish.
Depth jumps : awesome , very springy , minimum GT , great height.
Jumps squats : tried going lower in CM but as fast as possible. Good but not great , needs more practice.
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20 May 2011
Bodyweight@session : ~196 , all fine , loaded with carbs for ME jumps tomorrow
Injuries/aches : shins stressed from yesterday's plyos
Soreness : none
Fatigue : none
Conditioning/recovery workout
WARMUP:
-10 mins light jog ( ~130bpm ) + 5 mins dynamic warmup
SPRINTS:
-3x5x80m @ 60%
-Sprint ~20secs , rest ~40secs , rest between sets ~3mins
Improving , feeling them more easy , max HR about 5BPMs lower.
Lower body stretch routine
-
Oh, nice vag, going with sprints eh? I've never seen you do 2-leg bounds though, if your aim is two footed jumps. But sprints will definitely do a lot of good things to your body.
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Oh, nice vag, going with sprints eh? I've never seen you do 2-leg bounds though, if your aim is two footed jumps. But sprints will definitely do a lot of good things to your body.
he's been doing tempo runs for months if not years, wtf are you talking about.
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I haven't seen and "sprints" being listed lately. In fact, ever.
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Oh, nice vag, going with sprints eh? I've never seen you do 2-leg bounds though, if your aim is two footed jumps. But sprints will definitely do a lot of good things to your body.
he's been doing tempo runs for months if not years, wtf are you talking about.
I haven't seen and "sprints" being listed lately. In fact, ever.
LMAO , LBSS is right , ive been doing them for years. It is my standard conditioning/recovery workout. I play between 80m@60% and 40m@100% , depending on my other activities.
You're definitely the most lazy journal reader ever, look at this last post, it refers to previous sessions , comparing feeling and heart rates , LOL:
...
SPRINTS:
-3x5x80m @ 60%
-Sprint ~20secs , rest ~40secs , rest between sets ~3mins
Improving , feeling them more easy , max HR about 5BPMs lower.
...
As for DL bounding , never done them but i've been reading all that discussion with Lance lately , they seem interesting.
My upcoming routine includes MR-tucks , depth jumps and jump squats , gonna stick with them on a ~6week block and see how they go , i consider experimenting with bounding on my next block ( after summer holidays ).
-
21 May 2011
ME jumps session
Jumping on concrete , 9'10'' and 10'4'' rims
Was too hot outside and i was jumping at 3pm under the sun , not good.
Bodyweight@session : ~194.5
Injuries/aches : none
Soreness : none
Stim : 3 teaspoons coffee + 1 redbull
- 10mins dynamic warmup
- bunch of low/mid effort jumps
9'10'' jumps:
- 1x4 SVJs : 2 jumps at 29''
- 1x4 Dropsteps : mostly around 33'' , 1 max jump 33.5'' , :personal-record:
- 1x3 1&2 step DLRVJs : around 33'' , meh :(
- 1x3 3-4 steps DLRVJs : around 32,5'' , meh x 2 >:(
10'4'' jumps:
1x3 dropsteps : 31'' , 33'' , and then middle of thumb at rim = 34'' , :personal-record: :wowthatwasnutswtf:
1x3 mixed DLRVJs : 32'' to 33''
1x3 mixed DLRVJs : max 31'' , dropoff , stop.
SVJ = good but 1'' below PR
Dropstep = feeling awesome and becoming beasty
1-2 steps = Uncoordinated , can't get those right anymore.
RVJ = feeling good but not getting up.
-
Haha yeah, I never really read the posts, I usually just "throw my eyes" over what's written and memorize what I can in about 2 seconds or so, and then that's it. Heck, the context is important, right? :P
-
NEXT TEMPLATE - High Frequency Experiment:
Template from Kelly Baggett's article http://www.higher-faster-sports.com/plateaubusters.html (http://www.higher-faster-sports.com/plateaubusters.html)
Ironically , my personal video is included in that article as a plateau buster example , yet i will do a template given in that article to bust some plateaus , LOL
Ok , so the original template given in there is this:
Mon:
Depth jump: 2 x 10 from low (12-18 inch) box
Jump squat: 3 x 5 (stop and reset each rep)
Back squat 3 x 5 (same weight all sets)
Wed:
Depth jump: 4 x 5 from high (24 inch) box
Jump squat: 3 x 5 (stop and reset each rep)
front squat or lunge 3 x 5
Fri:
Depth jump: 3 x 5 from medium (18 inch) box
jump squat: 4 x 5 w/45 lb bar (stop and reset each rep)
Back squat 1 x 5 (work up to 5 rep max)
I will do this pretty much as prescribed , with a little tweaking on Monday's squatting. Those will go like week 1 : 5x5 , week 2 5x3 , week 3 5x1 , repeat.
On Mondays i will be also doing 3x8 RDLs and 3x15 calve raises to make it a complete lower body workout , Wed and Fri just as prescribed.
I will do 2x3-week cycles of that template, then an explosive/peaking variation of it for 2 weeks.
So it should be like
Week 1 : Day 1 5x5 - Day 2 lunge - Day 3 5RM
Week 2 : Day 1 5x3 - Day 2 lunge - Day 3 3RM
Week 3 : Day 1 5x1 - Day 2 lunge - Day 3 1RM
Week 4 : Day 1 5x5 - Day 2 lunge - Day 3 5RM
Week 5 : Day 1 5x3 - Day 2 lunge - Day 3 3RM
Week 6 : Day 1 5x1 - Day 2 lunge - Day 3 1RM
Week 7 : Day 1 8x1@70% - Day 2 lunge - Day 3 5x1 @95%
Week 8 : Day 1 8x1@70% - Day 2 lunge - Day 3 5x1 @95%
-
nice, can't wait to see how it works out for you.
-
nice, can't wait to see how it works out for you.
Thanks man , very interested to see how it goes too, first time ever engaging in high-freq.
23 May 2011
HIGH-FREQUENCY 5:3:1 BLOCK (http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg49458/#msg49458) :
Week 1 , Day 1
Bodyweight@session : just below 195
Injuries/aches : none
Soreness : none
9'' DEPTH JUMPS: 2x10
JUMP SQUATS ( reset at each rep ): 3x5@45lbs
FULL SQUATS: 5x5@209lbs
RDLs: 3x8@187lbs
CALVE RAISES: 3x15@242lbs
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congrats for your recent PR man :)
-
congrats for your recent PR man :)
Thanks man!
That dropstep PR left a bitter-sweet feeling. 34'' dropstep is HUGE , but my running vert has fallen. It used to be 1-2'' higher than dropstep and now it is 1-2'' lower. Hopefully all this high-freq jump squats + depth jumps together with the planned 5-10 lbs fat loss + some approach/takeoff practice will make everything fall in place...
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congrats for your recent PR man :)
Thanks man!
That dropstep PR left a bitter-sweet feeling. 34'' dropstep is HUGE , but my running vert has fallen. It used to be 1-2'' higher than dropstep and now it is 1-2'' lower. Hopefully all this high-freq jump squats + depth jumps together with the planned 5-10 lbs fat loss + some approach/takeoff practice will make everything fall in place...
Man I'm quite sure you'll get to your old standards and beyond real soon ;)
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congrats for your recent PR man :)
Thanks man!
That dropstep PR left a bitter-sweet feeling. 34'' dropstep is HUGE , but my running vert has fallen. It used to be 1-2'' higher than dropstep and now it is 1-2'' lower. Hopefully all this high-freq jump squats + depth jumps together with the planned 5-10 lbs fat loss + some approach/takeoff practice will make everything fall in place...
Man I'm quite sure you'll get to your old standards and beyond real soon ;)
Hopefully! Thanks man , you are by far the adarq.org official motivational speaker! ;)
25 May 2011
HIGH-FREQUENCY 5:3:1 BLOCK (http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg49458/#msg49458) :
Week 1 , Day 2
Bodyweight@session : ~193.5 , me gusta!
Injuries/aches : none
Soreness : hamstrings 2/5 , glutes 1/5
27'' DEPTH JUMPS: 4x5
-Nice FA/rebound/GCT for 27''. Jump height lower than 9'' and 18'' of course.
JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Felt some improvement in those , mostly in last reps.
PARALLEL BOX PISTOL SQUATS:
3x5@BW+45lbs
-Doing pistol squats allways reminds me of how much stronger left leg is. Rigt = semi-grinders , Left = easy and explosive.
-
The same is for me with pistols.
-
26 May 2011
Bodyweight@session : jsut below 196 , bloated :(
Injuries/aches : hamstrings 1/5 , glutes 2/5 . Nice , weighted pistol squats hit glutes and not quads.
Soreness : none
Fatigue : none
Conditioning/recovery workout
WARMUP:
-10 mins light jog ( ~130bpm ) + 5 mins dynamic warmup
SPRINTS:
3x5x80m @ 70%
-Sprint ~18secs , rest ~42secs , rest between sets ~3mins
-More improvement. 70% is rather easy , feeling light and springy , good breaths too.
JUMP TECHNIQUE WORK:
Regular warmup jumps sequence and then:
1x3 runup + plant , no jumps
1x3 DLRVJs , focus on going smooth
1x3 DLRVJs , focus on driving off balls of feet
1x3 DLRVJs , try to combine both the above.
-Not bad , not good either. The 'smooth' ones were the best. The final ones were the worse ( duh! ).
Didn't care for height , i did get a couple of 32'' , all the other 30'' to 31''
-
27 May 2011
HIGH-FREQUENCY 5:3:1 BLOCK (http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg49458/#msg49458) :
Week 1 , Day 3
Bodyweight@session : ~194
Injuries/aches : none
Soreness : glutes 1/5
18'' DEPTH JUMPS: 4x5
-Very good , especially the first 3 reps of each set.
JUMP SQUATS ( reset at each rep ): 3x5@45lbs
HALF SQUATS , Build up to 5RM:
1x8@77lbs
1x6@121lbs
1x4@165lbs
1x2@209lbs
1x1@253lbs
1x5@275lbs
Nice, all warmups 'adarq pin 6' depth , 5RM 'adarq pin 7' depth, good speed too.
-
28 May 2011
-Kelly Baggett's 7 Days Vertical Jump Cure routine.
-Lower body stretch routine.
29 May 2011
1 hr before planned ME jumps... summer storm , FML , :pissed:
Bodyweight@session : ~193,5
Injuries/aches : none
Soreness : none
-4x10seconds bilateral line hops
-4x6 MR tuck jumps
Jumps@home ( 8'6'' ceiling , head height jumps ):
-4x4 SVJs:
Was hitting 28,5'' steadily , awesome!!! Last time i did jumps@home ( mid March ) i PRed at 27'' , rim-jump SVJ at the time was ~29''.
-1x4 SLRVJs:
Terrible , ~25'' or lower.
No dropsteps , ceiling is too low for my boss dropstep :headbang:
-
30 May 2011
HIGH-FREQUENCY 5:3:1 BLOCK (http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg49458/#msg49458) :
Week 2 , Day 1
Bodyweight@session : ~193.5
Injuries/aches : none
Soreness : none
9'' DEPTH JUMPS: 2x10
-Matched yesterday's 28.5'' indoor SVJ PR.
Geting those head heights in so restricted environment is awesome.
JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Those feel improved too, by means of smoothness & power.
FULL SQUATS: 5x3@231lbs
-Great form , good speed.
RDLs: 3x8@187lbs
-Slow , controled , extra deep ROM , perfect.
CALVE RAISES: 3x15@264lbs
-
31 May , 1&2 June :work convention all day, no training but awesome diet.
3 June 2011
HIGH-FREQUENCY 5:3:1 BLOCK (http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg49458/#msg49458) :
Week 2 , Day 3
Bodyweight@session : ~192.8 :highfive:
Injuries/aches : none
Soreness : none
18'' DEPTH JUMPS: 4x5
-Awesome , felt very smooth/springy/high.
JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Good but still big dropoff at 2 last reps.
HALF SQUATS , Build up to 3RM:
1x8@77lbs
1x6@121lbs
1x4@165lbs
1x2@209lbs
1x1@253lbs
1x3@297lbs
-Awesome , legit half squat ( adarq pin 6 ) depth.
BB REVERSE LUNGES:
3x5@165
-Added these to make up Wednesday's missed workout.
-
5 June 2011
Failed ME jumps session :uhhhfacepalm:
Jumping on concrete , 10' rim
Bodyweight@session : ~194
Injuries/aches : none
Soreness : glutes 2/5 , was 4/5 yesterday , reverse lunges FTW!
Stim : 1 redbull
Excuses:
1 - Jumps 4 hours after lunch ( including alcohol )
2 - Jumps at 9PM so not able to use caffeine.
3 - Rims were taken and when they got free it was too dark
FML! :pissed:
- 10mins dynamic warmup
- bunch of low/mid effort jumps.
ME jumps:
- 1x4 SVJs : shity!
- 1x4 Dropsteps : shity!
- 1x4 1&2 step DLRVJs : shity!
- 1x4 3-4 steps DLRVJs : shity!
For the lulz: submax jumps warmup was great. Despite the alcohol and food and all i got a 10'7'' dropsrep ( 32'' ) and a 10'8'' RVJ ( 33'' ). By the time i rested and did my SVJs set it got too dark. All SVJs ~27'' , all the other jumps stuck at 10'5'' ( 30'' ). Crazy CNS shutdown , 30'' was ridiculously easy but i couldn't even get 31'' no matter how much i pushed it.
-
I hate that shit, when I feel like I can get 1-2" below peak with ease, over and over but then can't get beyond it. Oh well, just gotta try to do better next time.
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I hate that shit, when I feel like I can get 1-2" below peak with ease, over and over but then can't get beyond it. Oh well, just gotta try to do better next time.
LOL , i love how we know in detail ( and from experience of course ) every single way a jump session may fail!
7 June 2011
HIGH-FREQUENCY 5:3:1 BLOCK (http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg49458/#msg49458) :
Week 3 , Day 1
Bodyweight@session : ~192.5
Injuries/aches : none
Soreness : none
9'' DEPTH JUMPS: 2x10
-Good , 3-4 awesome
JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Better every time. Still jump height dropoff at last 2 reps.
FULL SQUATS: 5x1@253lbs
- Depth was 1'' or 2'' above parallel. I think 253 is PR at this depth. All reps semi-grinders at bottom but form still solid.
LEG CURLS: 3x8@110lbs
SINGLE LEG CALVE RAISES: 3x15@BW+66lbs
-Weights were taken so i had to do SL.
-
7 June 2011
Bodyweight@session : ~193,5
Injuries/aches : none
Soreness : calves 2/5
Fatigue : none
Conditioning/recovery workout
WARMUP:
-10 mins mins dynamic warmup
SPRINTS:
1x5x40m @ 100%
-Sprint , walk back , rest ~10 seconds , repeat.
-Very nice , feeling light and springy.
10'4'' RIM JUMPS:
1x4 SVJs : max ~28''
1x4 dropsteps : max ~31''
1x4 DLRVJs : max ~32''
-Decided to jump more on 10'4'' on non PR days , eventualy 10' will 'look low'
-Verified it today already , after those jumps i went on 10' and did a 28,5'' SVJ , 31,5'' dropstep and 32,5'' DLRVJ , all 0,5'' above than the best jump of each set on 10'4''.
-After a looooooong time ( January or so ) DLRVJ > dropstep. :wowthatwasnutswtf:
MORE SPRINTS:
1x8x80m @ 60%
-Sprint 20 seconds , rest 40 seconds , repeat.
-
nice, does that mean your approach is getting better? gotta post another vid.
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nice, does that mean your approach is getting better? gotta post another vid.
Not sure. I always tend to get better at RVJs at ~192lbs and below so it could be the weightloss ( net weight in the morning is ~189 currently ).
All the depth jumps and jump squats must have helped too, i feel like i am loading my jump much better planting from a runup now.
All latest jumps were submax though, so i can't really tell, i must video a true ME session soon.
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8 June 2011
HIGH-FREQUENCY 5:3:1 BLOCK (http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg49458/#msg49458) :
Week 3 , Day 2
Bodyweight@session : ~192 , win!
Injuries/aches : none
Soreness : calves 2/5
27'' DEPTH JUMPS: 4x5
-Jump height achieved felt higher than last time.
JUMP SQUATS ( reset at each rep ): 3x5@45lbs
PARALLEL BOX PISTOL SQUATS:
3x5@BW+45lbs
-Again Right leg = semi-grinders , Left leg= easy and explosive.
-
9 June 2011
Bodyweight@session : ~193,5
Injuries/aches : none
Soreness : none
Fatigue : none
Stim : 2 teaspoons instant coffee 2,5 hrs before session, 1 redbull 1 hour before session.
ME rim jumps , concrete , 9'10'' rim
WARMUP:
- 10 mins dynamic warmup
- Usual submax building intenity jumps sequence
9'10'' RIM JUMPS:
2x3 SVJs : max ~30.5'' , ties all time :personal-record:
2x3 dropsteps : max ~33''
3x4 DLRVJs : max ~34''
- SVJ awesome , besides the PR tie i also had 3 SVJs at ~30''.
- Tried to get 35'' RVJ but failed. 34'' were rim touches so i could have peaked a bit higher but 34,5'' at most.
- RVJ feeling good , still room for developement.
- Every single jump above 32'' , breaking wrist and puting all hand in rim.
- Awesome session , considering it was 9PM , not fully stimed and not fully recovered.
-
10 June : stretching
11 June 2011
HIGH-FREQUENCY 5:3:1 BLOCK (http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg49458/#msg49458) :
Week 3 , Day 3
Bodyweight@session : ~191.5 , AM , win
Injuries/aches : none
Soreness : none
18'' DEPTH JUMPS: 4x5
JUMP SQUATS ( reset at each rep ): 3x5@45lbs
Replaced by caffed up 10' ME jumps:
2x3 SVJs : max 30.5'' , ties all time :personal-record: again
2x3 dropsteps : max 33.5''
3x4 RVJs : max 34''
-The bad : no PRs allthough season low bodyweight.
-The good : consistency. All SVJs 29'' or more, all dropsteps and RVJs 33'' or more.
-Need to film , peak of those jumps could be PRs.
HALF SQUATS , Build up to 1RM:
Gym was closed , so replaced that with build up to ATG pistol squats 1RM:
BW : Right OK , Left OK
BW + 22lbs : Right OK , Left OK
BW + 33lbs : Right OK , Left OK
BW + 44lbs : Right FAIL , Left OK
BW + 55lbs : Left OK
BW + 66lbs : Left OK
-Left leg is sooo strong!
-
15 June 2011
HIGH-FREQUENCY 5:3:1 BLOCK (http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg49458/#msg49458) :
Week 4 , Day 1
Bodyweight@session : ~192.5
Injuries/aches : none
Soreness : none
9'' DEPTH JUMPS: 2x10
-Just good.
JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Improved height , less dropoff at last 2 reps.
FULL SQUATS: 5x5@220lbs
LEG CURLS: 3x8@121lbs
CALVE RAISES: 3x15@286lbs
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16 June 2011
HIGH-FREQUENCY 5:3:1 BLOCK (http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg49458/#msg49458) :
Week 4 , Day 2
Bodyweight@session : ~191.5
Injuries/aches : none
Soreness : glutes 1/5 , abductors + hamstrings 3/5
27'' DEPTH JUMPS: 4x5
-Smoother AND getting higher
JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Improved , no dropoff at last 2 reps that i had in all previous sessions.
PARALLEL BOX PISTOL SQUATS:
3x5@BW+45lbs
-Improved too , right leg no more semi-grinders , left leg flying
Weight goes down , strength goes up , awesome shit!
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17 June 2011
Bodyweight@session : ~191,1
Injuries/aches : none
Soreness : hamstrings 1/5
Fatigue : none
Conditioning/recovery workout
WARMUP:
-10 mins dynamic warmup
SPRINTS:
3x5x80m @ 60%
-Sprint ~20 seconds , rest ~40 seconds , rest between sets ~3mins.
-Felling light and fast but not springy.
10' RIM JUMPS:
1x4 SVJs : max ~28''
1x4 dropsteps : max ~31''
1x4 DLRVJs : max ~31''
-Ridiculous , at warmup sequence i got 32'' dropstep and 33'' RVJ. Then on 'normal' jumps legs decided to go jelly.
(http://t2.gstatic.com/images?q=tbn:ANd9GcQnkOkplkWnhBjnEXCQsdQQRQLaT2Z_lpUrYNH-SCPA5DlgnYrMlg&t=1)
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vag... man... your vid that when you first dunked on 10 feet... and you slapped the backboard with two hands coz of joy...
hyped me up man! really inspiring! its very touching too! dammit! haha!
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vag... man... your vid that when you first dunked on 10 feet... and you slapped the backboard with two hands coz of joy...
hyped me up man! really inspiring! its very touching too! dammit! haha!
Thanks a lot man! I get that feedback from many people about this vid, inspiring and emoitional , thats crazy!
About time for you to make some milestone videos , you are strong enough for it now. When you cut down a bit on the weights and focus on jumping you will have crazy PRs!
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18 June 2011
HIGH-FREQUENCY 5:3:1 BLOCK (http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg49458/#msg49458) :
Week 4 , Day 3
Bodyweight@session : ~191
Injuries/aches : none
Soreness : none
Stim : 2 teaspoons coffe 2 hours before session , 1 redbull 30 mins before session.
18'' DEPTH JUMPS: 4x5
JUMP SQUATS ( reset at each rep ): 3x5@45lbs
Replaced by 10' ME jumps:
2x3 SVJs : max 29'' , bleh
2x3 dropsteps : max 32.5'' , bleh
2x4 RVJs : max 33'' , bleh
Then did 4 more RVJs on 10'4'' and i managed to get one sick jump ( 34'' , maybe 34.5'' )
- Jumps were consistent again but i am not happy with the heights.
- I expected that to be a PR session. Feeling fresh , stimed , season low bodyweight... big fail!
- Runups felt slow and uncoordinated , in the 34+ jump was good but it was only one.
- BOOOOOOOOOOOOOOOOOOOOOOOOO!
VERT , Y U NO PR???
HALF SQUATS , Build up to 1RM:
1x10@33lbs
1x6@121lbs
1x4@209lbs
1x2@253lbs
1x5@297lbs , :personal-record:
-WTF , that was crazy. I've hit 5 reps @297 again last December but i was 200lbs then. Form was great too , legit half depth , upright torso , awesome!!!
Strength is significantly improving in this high-freq block , while weight goes down. Id expect vert/RVJ to skyrocket but maybe the high-freq depth jumps and jump squats cause yoo much stress. Maybe i will need to taper that block right afterwards, we'll see...
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^^^^^
Uploaded pic and commentary of that 10'4'' jump:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg51446/#msg51446
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20 June 2011
HIGH-FREQUENCY 5:3:1 BLOCK (http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg49458/#msg49458) :
Week 5 , Day 1
Bodyweight@session : ~193.5 , planned.
Injuries/aches : none
Soreness : none
9'' DEPTH JUMPS: 2x10
-Very good.
JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Dropoff at last 2 reps re-appeared.
FULL SQUATS: 5x3@242lbs
-Barely above paralel , good power/speed , no grinders.
LEG CURLS: 3x8@121lbs
CALVE RAISES: 3x15@308lbs
-That was hard.
-
22 June 2011
HIGH-FREQUENCY 5:3:1 BLOCK (http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg49458/#msg49458) :
Week 5 , Day 2
Bodyweight@session : ~192.5
Injuries/aches : none
Soreness : none
27'' DEPTH JUMPS: 4x5
-1st rep of each set awesome , the others just ok.
JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Just ok
PARALLEL BOX PISTOL SQUATS:
3x5@BW+45lbs
-Better than ever, right leg semi explosive, left leg very explosive.
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23 June 2011
Bodyweight@session : ~193
Injuries/aches : none
Soreness : none
Conditioning/recovery workout
WARMUP:
-10 mins mins dynamic warmup
SPRINTS:
1x5x40m @ 100%
-Sprint, walk back , rest until 1 min from previous start , repeat.
-Very nice , feeling light and springy.
10' & 10'4'' RIM JUMPS:
2x3 SVJs : max ~28''
2x3 dropsteps : max ~33''
2x4 DLRVJs : max ~33''
-Not feeling so efficient/explosive , getting 33'' in such state ( no caffeine / fatigued legs from DJs/Jump Squats yesterday ) is awesome.
MORE SPRINTS:
1x10x80m @ 60%
-Sprint 20 seconds , rest 40 seconds , repeat.
-
24 June 2011
HIGH-FREQUENCY 5:3:1 BLOCK (http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg49458/#msg49458) :
Week 5 , Day 3
Bodyweight@session : ~194 , bloated
Injuries/aches : none
Soreness : none
Stim : none
18'' DEPTH JUMPS: 4x5
-Best depth jumps i've ever done , smooth , powerful , high.
JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Also awesome , very powerful.
HALF SQUATS , Build up to 3RM:
1x10@33lbs
1x6@121lbs
1x4@209lbs
1x2@253lbs
1x1@297lbs
1x3@330lbs , :personal-record:
:headbang: :personal-record: , :ibsquatting: , :wowthatwasnutswtf:
Legit 90 degrees knee angle in all reps , torso upright , AWESOME!!!
Previous half squat PR was 3 MSEM singles @ 319 and i was 198.5lbs too.
-
This might be your best athletic day... I mean, depth jumps, jump squats and (very) strong half squats. It's gotta be.
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This might be your best athletic day... I mean, depth jumps, jump squats and (very) strong half squats. It's gotta be.
True , i was feeling like doped , legs were extremely powerful. Wish i catch them at a similar state on a jumping day soon...
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27 June 2011
Bodyweight@session : ~191.5
Injuries/aches : back hurting.
Soreness : none
Managed to fuck my back ( sitting sweaty with A/C blowing at my back ). Was bugging all weekend, today it felt 100% so i decided to try some ME jumps.
WARMUP:
-15 mins dynamic warmup
-Usual build up submax jumps sequence
10' RIM JUMPS:
1x5 SVJs : max ~28.5''
1x5 dropsteps : max ~33''
2x5 DLRVJs
-Back freaked out , i only did 2 jumps that i could not get above 28'' so i stopped. FML! :pissed:
-
Sucks but in a way, might be a blessing in disguise. If your a bit overtrained or fatigued, taking a little break from all this you might rebound with a :personal-record: really soon.
-
Thanks man!
I'm surprised i got 28+ SVJs and 33'' dropsteps in that condition.
I am for sure fatigued but that was the final week of the high-freq block, worst case scenario is fuck that last week and use it for rest/recovery. Ill AREG/modify it depending on condition...
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28 June 2011
Bodyweight@session : ???
Injuries/aches : back hurting.
Soreness : none
Tried to do pistol squats but back failed me :
I could not even get a bodyweight parallel box rep with right leg so i stopped.
Compromised with:
-Kelly Baggett's 7 Days Vertical Jump Cure routine
-Lower body stretch routine
Hopefully i will be able to do pistol squats in 2 days and ME jumps in 4.
-
29 June 2011
Bodyweight@session : ~191.5
Injuries/aches : back hurting.
Soreness : none
-Extended lower body stretch routine
Back feeling much better , currently at ~80% or so.
-
So apparently my back was 95% recovered ( feeling like 100% ) but on my ME jumping on Monday i pulled it hard at the same spot, so now it's fucked :pissed:
It's not annoying at all in normal activities , i just can't squat and jump.
So all i can do vert-wise is stretch and focus on diet ( ultra high protein , ultra low carbs ), new recovery estimation is middle of next week , hopefully ill be below 190lbs by then...
FML + :pissed: + FFFFFFUUUUUUUUUUUUUUUUUUUUUU
(http://s3.amazonaws.com/kym-assets/entries/icons/original/000/000/063/Picture_2.png?1232033096)
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Sucks, reminds me of my back injury when I came back too soon and pulled it back again on a SVJ dunk attempt. :pissed:
Can you do pistols?
-
heal up quick vag... speedy recovery....
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Sucks, reminds me of my back injury when I came back too soon and pulled it back again on a SVJ dunk attempt. :pissed:
Thanks man, yes , i was thinking about it too, very similar story:
Light injury , almost recovered , douchebag going max out , reinjured worse!
Can you do pistols?
LOL , just look 2 posts above the one you replied , again!!!
Raptor = certified most bored log reader of adarq.org :P
EDIT: i see it changed page at the post you relied so you'll be free of charges this time... LOL
heal up quick vag... speedy recovery....
Thanks man.
Speedy recovery + 37 years old = i don't think so ;)
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So... anyway... can you do pistols?
:-*
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Was reading through your journal. Pretty good stuff! I see big thing happening in your future.
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Was reading through your journal. Pretty good stuff! I see big thing happening in your future.
As he's getting younger, the sky's the limit!
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Was reading through your journal. Pretty good stuff! I see big thing happening in your future.
As he's getting younger, the sky's the limit!
Well, perception is reality. If he thinks he's old, his body knows no better. I dont believe he'll get weaker as he ages, rather stronger in his lifts as time goes on. It's a lot of misconception on this forum, and one way thinking, and your correct the sky is the limit. Big things!
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I think u'll recover pretty quick, since it's just a light pull frm jumping...
Start hitting those PR jumps soon man!
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I think u'll recover pretty quick, since it's just a light pull frm jumping...
Start hitting those PR jumps soon man!
Thanks man , hopefully you're right in both!
Was reading through your journal. Pretty good stuff! I see big thing happening in your future.
As he's getting younger, the sky's the limit!
Well, perception is reality. If he thinks he's old, his body knows no better. I dont believe he'll get weaker as he ages, rather stronger in his lifts as time goes on. It's a lot of misconception on this forum, and one way thinking, and your correct the sky is the limit. Big things!
Thanks icravesolefood ( lol , nice nick! )
It's a huge topic , training in my age.
Long story short from my experience:
Training approaches , methods , strength gains , diet and all are the same for 14 or 44
The two big problems with age are recovery time ( not for injuries , well those too but i mean muscle recovery ) and food partitioning. Probably joints&tendons elasticity too but i can't tell because im god damn lucky at that, no probs ever.
I see we are the same age , your numbers are impressive. Your journal/progress will be very interesting...
Ok , so no training = extra time for video edit , i uploaded a jump form vid :
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg52760/#msg52760
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4 July 2011
Bodyweight@session : 190.5
Injuries/aches : back
Soreness : none
Get back at it/evaluation workout
Still feeling some stifness at my back but it is functional now. I'd say it's at ~90%
WARMUP:
-10 mins mins dynamic warmup
SPRINTS:
1x5x80m @ 70%
-Very good , feeling light, being able to maintain speed efortlessly.
10' & 10'4'' RIM JUMPS:
-Usual warmup jumps sequence
2x4 dropsteps : max ~31''
2x4 DLRVJs : max ~31.5''
-Not bad considering. Most jumps were ~30'' , couple of 31''s , only one 31.5''
-Quads got burned , weird. Maybe i was protecting my back and jumping all quads? No idea.
-Started a 5th set of jumps but only did 2 jumps at 29'' and decided to call it a day.
-
When I had back problems I know the glutes were contracted almost THE ENTIRE TIME I was awake to protect the back no matter what I did.
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how did your back feel before/during/after the session? i mean, was there any change over time?
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When I had back problems I know the glutes were contracted almost THE ENTIRE TIME I was awake to protect the back no matter what I did.
That's what i thought happened , but i wasn't doing it on purpose , i am just guessing it was an auto-protect mode.
how did your back feel before/during/after the session? i mean, was there any change over time?
Nah , it's on a steady state now. There are no motions bugging me like it was when it was pulled , i can lift , hold etc , it just feels tight and stressed , just like when you are standing up for a long time letting your weight on one side more , hope it makes sense...
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6 July 2011
Bodyweight@session : 190.5
Injuries/aches : back
Soreness : none
ME 10' rim jumps
WARMUP:
-10 mins mins dynamic warmup
JUMPS:
-Usual warmup jumps sequence
1x4 SVJs : max 29''
2x3 dropsteps : max ~32''
3x4 DLRVJs : max ~32''
-Dejavu session , just like 2 days ago but getting up higher.
-Back feeling exactly the same ( ~90% )
-30'' efortless , 31'' rather easy , 32'' repeatable , 32+ impossible.
-Quads got burned , AGAIN , shit is weird.
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So my back decided to compete the plan of totally destroying my training/peaking schedule:
I had this little node at my back , right in the middle of the traps. I can't even find the english medical term for it , like a small thick ball under the skin , very common. It was there for like 5-6 years , totally inactive. It choose this specific week to develop a little peak and force me to surgically remove it. Now i gotta detrain for 1 more week ( that is when i remove the stiches! )
:uhhhfacepalm: + :pissed: + FML
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WTF, you have a 3x330 squat PR? Full squat or what is going on there?
By the way, I usually measure the hangtime from the time the heel gets off the ground to the time the heel touches/should touch the ground.
http://www.youtube.com/watch?v=f0UOGS7BrKE
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WTF, you have a 3x330 squat PR? Full squat or what is going on there?
Noooo way full squat , it was 90 degrees half squat.
I never maxed out my full squat , most recent PR performance was 5 sets of 3 reps @ 242lbs (110kg )
By the way, I usually measure the hangtime from the time the heel gets off the ground to the time the heel touches/should touch the ground.
http://www.youtube.com/watch?v=f0UOGS7BrKE
This has been discussed here:
http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/about-the-hangtime-based-vertical-jump-calculators/
Flatfoot to flatfoot is also wrong , overestimates the jump. I think the best estimation is ( hangtime calculated jump toes-off to toes-landing ) + ( reach in toes - flatfooted reach ).
I never measure hangtime anymore , recording highest touch on measured rims is the way.
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10 July 2011
So my back was feeling 100% this weekend. Did a few pistol squats yesterday and it didn't bug a bit.
I was 190lbs ( season low ) , feeling great, decided to caff up and go ME jumping.
10 minutes dynamic warmup , feeling very springy and powerfull.
Warmup jumps sequence:
3xlow effort DLRVJs : 29'' - 30'' - 31''
3xmid effort dropsteps : 31'' - 31'' - 31''
3xmax effort 1-step lead in jumps : 32,5'' , POP!!!
Fucking back got pulled again , WTF , BOOOOOOOOOOOOOOOOOOOOOOOOOO!!!
Waited 5 mins , attempted to jump again but it was like i was cut in half , although back doesn't hurt , barely bugs , but i have this feeling that if i try to transfer power it will be torn in pieces!
Tomorrow ( if able ) im going back to lifting , ME jumps are impossible as it seems, most i can achieve is re-injury...
F
M
L
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what are you doing for prehab/mobility/strengthening for your back? that kind of thing shouldn't happen as frequently as it seems to happen to you. and yes, i know you're (kind of) old and blah blah blah.
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Maybe you have the same piriformis syndrome as I had?
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I think it is just a muscle pull that i don't allow to recover and i keep reinjuring. I tend to do that (stupid ) on all kind of injuries , whenever i feel 100% , i say 'oh , nice, im back' and go ME , big mistake. I also didn't do anything at all recovery-wise , stupid too. I don't get injured often ( more like almost never ) so i don't really know how to handle injuries. :-\
Anyway , there are 3 weeks left before holidays so i decided to call it a season vert-wise. I will go GPP those last 3 weeks and after holidays i will chase vert like crazy until my birthday (end of October ).
Also ,what kind of mobility/strengthening/recovery specific work would you suggest for a typical back pull?
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I have no experience with injuries, but what I personally did was a lot of piriformis stretches throughout the day.
If you can't bend with your legs straigth to touch the ground and feel pain in the buttock of a leg or in the hamstring (knee area of the hamstring) then it might be the piriformis syndrome.
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11 July 2011
Bodyweight@session : 190.5
Injuries/aches : back? ( doesn't bug but i know i can't push it )
Soreness : none
PARALLEL BOX PISTOL SQUATS ( 1:1:1 ):
4x6@BW+45lbs.
-Weirdly those were the best i've ever done, WTF?
BSS ( 1:1:1 ):
3x8@BW+45lbs
SINGLE LEG CALVE RAISES ( 1:2:1 ):
3x15@BW
Gym subscription has ended and im not sure i can squat heavy with that back, so i will keep it @home and i will try to progress those exercises ( tempo , reps , load ) until back is 110%.
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I don't think it was that weird you did good in the pistols, you probably haven't exercised as hard with your back injury so you rested your legs better.
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I don't think it was that weird you did good in the pistols, you probably haven't exercised as hard with your back injury so you rested your legs better.
Well i haven't lifted from 24 june , that is 17 days, i definitely expected to be detrained than just deloaded/rested.
Possibly tapering / milking the gains from the high-frequency block ? Or just a random very good day? Next sessions will answer that.
12 July 2011
Bodyweight@session : 192.5
Injuries/aches : none
Soreness : quads 1/5 , hamstrings&calves 2/5 , glutes 3.5/5
Conditioning/recovery workout
WARMUP:
-10 mins dynamic warmup
SPRINTS:
2x5x60m @ 100%
-Sprint ( ~11.## ) , rest until 60 seconds from prev start , repeat. Rest between sets ~3 mins.
-Very nice, light , springy , good stuff.
3 mins rest
10xDLRVJs ( 45 seconds rest )
-All jumps 30'' to 31'' , no quad burning , no back bugging , very nice.
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When I had my back problem I think I stayed about one month away from lifting. Didn't lose anything at all. I also had a period of no squatting when I had my knee thing, for about 3 months, and didn't lose anything as well.
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16 July 2011
Bodyweight@session : ~190
Injuries/aches : none
Soreness : none
Got those stitches from my back removed so couldn't do any dynamic stuff.
EXPLOSIVE PARALLEL BOX PISTOL SQUATS ( 1:1:1 ):
10x2@BW+45lbs.
-Awesome
SL KING DEADLIFT ( 1:1:1 ):
3x8@BW+45lbs
SINGLE LEG CALVE RAISES ( 1:2:1 ):
3x20@BW
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Pistols. Nice. I like pistol squats. Theyre very cool. Never seen them done to a box though.
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Pistols. Nice. I like pistol squats. Theyre very cool. Never seen them done to a box though.
http://www.youtube.com/watch?v=VTLk7RKdcE8
Like this , but i am holding 10kg dumbells in each hand and i am not a hot blonde :P
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and i am not a hot blonde :P
Like, who cares? As long as you can pistol squat, we can date each other.
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and i am not a hot blonde :P
Like, who cares? As long as you can pistol squat, we can date each other.
(http://s3.amazonaws.com/kym-assets/entries/icons/original/000/000/063/Picture_2.png?1232033096)
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19 July 2011
Bodyweight@session : ~188 , :personal-record: , :wowthatwasnutswtf:
Injuries/aches : none
Soreness : none
10 mins dynamic warmup
ME jumps :
1x4 SVJs : max 29''
1x4 dropsteps : max 31''
3x4 RVJs : max 33''
-WTF , sick!!! I was extremely bouncy, felt so light and springy. Totally different jumping mechanics out of nowhere. I tended to want fast runups naturally , best jumps were off 4 steps ( haven't done such for like... 2 years??? )
I couldn't even time my rim touches correct because of the difference.
No caffeine , bad surface , bad light , haven't jumped truly ME for 3 weeks or more and i got those jumps , insane.
ATG PISTOL SQUATS:
4x8@BW
-Right leg needs some assistance at the bottom , left flies up.
SINGLE LEG CALVE RAISES ( 1:2:1 ):
3x20@BW
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188 lbs bodyweight and great jumping. Coincidence? I think not :highfive:
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188 lbs bodyweight and great jumping. Coincidence? I think not :highfive:
agreed
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When I had my back problem I think I stayed about one month away from lifting. Didn't lose anything at all. I also had a period of no squatting when I had my knee thing, for about 3 months, and didn't lose anything as well.
Do u mean u didn't lose anything from your jumping results, or nothing from your squat/lifting maxes, or both?? Because this might be the program I've been looking for. ;D
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19 July 2011
Bodyweight@session : ~188 , :personal-record: , :wowthatwasnutswtf:
Injuries/aches : none
Soreness : none
10 mins dynamic warmup
ME jumps :
1x4 SVJs : max 29''
1x4 dropsteps : max 31''
3x4 RVJs : max 33''
-WTF , sick!!! I was extremely bouncy, felt so light and springy. Totally different jumping mechanics out of nowhere. I tended to want fast runups naturally , best jumps were off 4 steps ( haven't done such for like... 2 years??? )
I couldn't even time my rim touches correct because of the difference.
No caffeine , bad surface , bad light , haven't jumped truly ME for 3 weeks or more and i got those jumps , insane.
ATG PISTOL SQUATS:
4x8@BW
-Right leg needs some assistance at the bottom , left flies up.
SINGLE LEG CALVE RAISES ( 1:2:1 ):
3x20@BW
WTF is goin on here?? All my gym numbers are about the same as yours including height/wt/squat/ratios, etc and my jumps are about 10in lower than yours!!! How is this possible? What's the secret ingredient?? :pissed: :pissed:
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When I had my back problem I think I stayed about one month away from lifting. Didn't lose anything at all. I also had a period of no squatting when I had my knee thing, for about 3 months, and didn't lose anything as well.
Do u mean u didn't lose anything from your jumping results, or nothing from your squat/lifting maxes, or both?? Because this might be the program I've been looking for. ;D
Not jumping nor squat numbers. But I was talking about the squat numbers.
19 July 2011
Bodyweight@session : ~188 , :personal-record: , :wowthatwasnutswtf:
Injuries/aches : none
Soreness : none
10 mins dynamic warmup
ME jumps :
1x4 SVJs : max 29''
1x4 dropsteps : max 31''
3x4 RVJs : max 33''
-WTF , sick!!! I was extremely bouncy, felt so light and springy. Totally different jumping mechanics out of nowhere. I tended to want fast runups naturally , best jumps were off 4 steps ( haven't done such for like... 2 years??? )
I couldn't even time my rim touches correct because of the difference.
No caffeine , bad surface , bad light , haven't jumped truly ME for 3 weeks or more and i got those jumps , insane.
ATG PISTOL SQUATS:
4x8@BW
-Right leg needs some assistance at the bottom , left flies up.
SINGLE LEG CALVE RAISES ( 1:2:1 ):
3x20@BW
WTF is goin on here?? All my gym numbers are about the same as yours including height/wt/squat/ratios, etc and my jumps are about 10in lower than yours!!! How is this possible? What's the secret ingredient?? :pissed: :pissed:
Awesomeness.
-
When I had my back problem I think I stayed about one month away from lifting. Didn't lose anything at all. I also had a period of no squatting when I had my knee thing, for about 3 months, and didn't lose anything as well.
Do u mean u didn't lose anything from your jumping results, or nothing from your squat/lifting maxes, or both?? Because this might be the program I've been looking for. ;D
Not jumping nor squat numbers. But I was talking about the squat numbers.
19 July 2011
Bodyweight@session : ~188 , :personal-record: , :wowthatwasnutswtf:
Injuries/aches : none
Soreness : none
10 mins dynamic warmup
ME jumps :
1x4 SVJs : max 29''
1x4 dropsteps : max 31''
3x4 RVJs : max 33''
-WTF , sick!!! I was extremely bouncy, felt so light and springy. Totally different jumping mechanics out of nowhere. I tended to want fast runups naturally , best jumps were off 4 steps ( haven't done such for like... 2 years??? )
I couldn't even time my rim touches correct because of the difference.
No caffeine , bad surface , bad light , haven't jumped truly ME for 3 weeks or more and i got those jumps , insane.
ATG PISTOL SQUATS:
4x8@BW
-Right leg needs some assistance at the bottom , left flies up.
SINGLE LEG CALVE RAISES ( 1:2:1 ):
3x20@BW
WTF is goin on here?? All my gym numbers are about the same as yours including height/wt/squat/ratios, etc and my jumps are about 10in lower than yours!!! How is this possible? What's the secret ingredient?? :pissed: :pissed:
Awesomeness.
Well then seems there's no reason to train at all based on these results. I'm takin the rest of the year off. See ya.
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WTF is goin on here?? All my gym numbers are about the same as yours including height/wt/squat/ratios, etc and my jumps are about 10in lower than yours!!! How is this possible? What's the secret ingredient?? :pissed: :pissed:
Awesomeness.
Well then seems there's no reason to train at all based on these results. I'm takin the rest of the year off. See ya.
LOL!
@fedexpress : Ive been reading your journal , your jumps are indeed very low for your strength (absolute & relative ). I mean it's not like we are beasts or something , but having relative strength of ~1.75BW and reasonable bodyfat does not go together with your ~20'' jumping ability!
Few things i noticed:
- You are coming out from a serious detraining , 235lbs , 21%bf , some serious injury etc. Your body composition improved to a decent level now but it takes time to get back to a decent performing steady state , takes more time the older you are ( said the 37yo kid ! ).
- You haven't been practicing jumps much. If you're interested in jumping you must remember it is a skill that needs practice. You should jump ME 2 times a week and 1 or 2 more sessions of submax jumps ( or ME with low volume ) will not harm you.
- I didn't see much deep squatting. I love half squats myself , but always keep some deep ones in the plan. Your 1 leg parallel box squats demonstrates this too IMO. Our half squat numbers are the same but you are struggling with 45lbs on the SL , i can do 20 reps easy with that weight.
Still , if you just went out and jumped a bit more i'd expect you to reach 30'' rather soon and easy.
Looking forward to see your progress.
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You're wasting away
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You're wasting away
Maybe, i'm trying to avoid it though.
I am trying to preserve as much strength and muscle during that ( planned ) weight loss. Have been at the 195+ area for too long , want to see how my jumping will be effected below 190. I will push a bit more , hoping to get a good session ( fully recovered and stimed ) at ~185 before leaving for holidays.
Last night was awesome feeling , i could feel the bounce, loading and releasing like a spring.
It looks like it's going good , weight lowers slowly , waist and bodyfat measurements go down, strength seems good too , my pistol squats ( box and deep ones ) are stronger than ever.
Oh wait , were you just teasing? :P
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I squatted more at 81.5 kg than at my former 86 kg. Granted, I didn't try 145 back then.
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You're wasting away
Maybe, i'm trying to avoid it though.
I am trying to preserve as much strength and muscle during that ( planned ) weight loss. Have been at the 195+ area for too long , want to see how my jumping will be effected below 190. I will push a bit more , hoping to get a good session ( fully recovered and stimed ) at ~185 before leaving for holidays.
Last night was awesome feeling , i could feel the bounce, loading and releasing like a spring.
It looks like it's going good , weight lowers slowly , waist and bodyfat measurements go down, strength seems good too , my pistol squats ( box and deep ones ) are stronger than ever.
Oh wait , were you just teasing? :P
:P :-* ::) :wowthatwasnutswtf: ;D :P :strong: :uhhhfacepalm: ;) ;D what?
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WTF is goin on here?? All my gym numbers are about the same as yours including height/wt/squat/ratios, etc and my jumps are about 10in lower than yours!!! How is this possible? What's the secret ingredient?? :pissed: :pissed:
Awesomeness.
Well then seems there's no reason to train at all based on these results. I'm takin the rest of the year off. See ya.
LOL!
@fedexpress : Ive been reading your journal , your jumps are indeed very low for your strength (absolute & relative ). I mean it's not like we are beasts or something , but having relative strength of ~1.75BW and reasonable bodyfat does not go together with your ~20'' jumping ability!
Few things i noticed:
- You are coming out from a serious detraining , 235lbs , 21%bf , some serious injury etc. Your body composition improved to a decent level now but it takes time to get back to a decent performing steady state , takes more time the older you are ( said the 37yo kid ! ).
- You haven't been practicing jumps much. If you're interested in jumping you must remember it is a skill that needs practice. You should jump ME 2 times a week and 1 or 2 more sessions of submax jumps ( or ME with low volume ) will not harm you.
- I didn't see much deep squatting. I love half squats myself , but always keep some deep ones in the plan. Your 1 leg parallel box squats demonstrates this too IMO. Our half squat numbers are the same but you are struggling with 45lbs on the SL , i can do 20 reps easy with that weight.
Still , if you just went out and jumped a bit more i'd expect you to reach 30'' rather soon and easy.
Looking forward to see your progress.
Vag, thanx for the analysis & advice. I think ur def on target abt the lack of jumping practice. My full squat initial goal was =>1.5xbw per Kellyb's advice and I reached that cple of months ago & then tore my calf which has set me back 4-5wks.
I switched to half-squats bcs I think it will give me more bang/buck and also causes much less meniscus pain. Still do the full ones during warmups just to maintain a certain base level at full rom. 1-leggers r fairly new so think more time will def improve those.
Overall, I was trying to take things 1 phase at a time, i.e. reach decent squat/bw ratio 1st, then start jumping more to express this greater strength. I am going to prioritize jumping wkts over the next month & will see what happens. I'm so far below the ColCoolJ calc estimates jumps that its a joke.
Also, in my early 40's was still able to barely graze standard 10' rim off 1-2 steps w/lower sq/bw ratio but was playing bball pretty much every day. So I'm pretty sure more jumping is the missing ingredient.
Lastly, and mb most importantly, I'm pretty much a training addict so i'm constantly overreaching/overtrained bcs I hate to take days off (feel like I could/should be doing more). Even just 1 more day's rest last week btw jump/squat wkts bumped my vj up 1-2in from the prev week's result.
Once again, thanks for ur help & wish u continued success towards ur goals.
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Once again, thanks for ur help & wish u continued success towards ur goals.
np man , thanks too!
20 July 2011
Bodyweight@session : ~188.5
Injuries/aches : none
Soreness : quads 1/5 , calves 2/5 , trapezius 3/5 ( duh! )
Went to the park and shot around for 45 mins to get a good sweat.
Got a clean powerfull SLRVJ 9'8'' dunk, last time i did that was 2 years ago! Also got a very hard lefty and a pump-lefty on that rim. Touching rim on 9'10'' layups ( SL ).
Threw in a jumping warmup and then a few jumps to end the session ( no sets , just ~10 jumps with 30-45 seconds rest ):
Still very springy and reactive , SVJ : 28'' , dropstep 31'' , 1-step 32'' , DLRVJs 32,5'' , SLRVJs 28''
Awesome...
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22 July 2011
Bodyweight@session : ~190 ( water )
Injuries/aches : none
Soreness : none
ME jumps session:
~20 jumps
SVJ : max 29'' , repeatable
Dropstep : max 32'' , average 31''
1-step DLRVJs : max 32.5'' , average 31.5''
3 steps DLRVJs : max 32.5'' , repeatable
SLRVJs : max 28'' , repeatable
-Bad day , no spring/explosiveness. Was fully recovered , wanted better! FML!
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(http://static.images.memegenerator.net/Instances400/8/8792/9003116.jpg)
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23 July 2011
Bodyweight@session : ~189
Injuries/aches : none
Soreness : none
BELOW PARALLEL BOX PISTOL SQUATS:
4x10@bw
WALKING LUNGES:
3x15@bw
SINGLE LEG STANDING CALVE RAISES:
3x20@bw
Right leg was very weak at pistols , everything else fine.
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Right leg was very weak at pistols , everything else fine.
You tell me? I suck at right leg pistols - from form to strength to depth, to basically everything.
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Right leg was very weak at pistols , everything else fine.
You tell me? I suck at right leg pistols - from form to strength to depth, to basically everything.
I was not comparing it with the left leg ( that is tons stronger anyways ) , I meant it was weak relative to how strong ( weak ) it normally is.
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What happens if you jump off one leg? I mean, trying to dunk? You should film some attempts.
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What happens if you jump off one leg? I mean, trying to dunk? You should film some attempts.
RTFL ( Read The Fucking Log )!!! :pissed:
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What happens if you jump off one leg? I mean, trying to dunk? You should film some attempts.
RTFL ( Read The Fucking Log )!!! :pissed:
SLRVJs : max 28'' , repeatable
You should film them. What happens if you jump up with a ball you can palm (volleyball or basketball, whatever).
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In SLRVJs I think i jump a bit higher with the ball in my hands.
Without the ball i can get up to 28'', with the ball I threw down a hard dunk at 9'8'' this week with a regular bball , at least 29''-30'' needed for that.
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25 July 2011
Bodyweight@session : ~187, :personal-record:
Injuries/aches : none
Soreness : none
Stim : 2 teaspoons coffee + 1 redbull
ME jumps session , 9'10'' rim:
SVJ : average 29'', max 30'' , only once
Dropstep : max 33'' , repeatable
3/4 steps DLRVJs : 33'' lowest , 34'' repeatable , one max jump 35''
WTF , 35'' , :personal-record: , :wowthatwasnutswtf:
After ~15 total jumps i tried a few dunks.
More WTF, i couldn't even palm the ball good and i landed my best dunks ever.
Featuring : hardest lefty ever , dropstep ( no step ) dunk , baseline dunks from both sides , 2 handers and a hard miss with back foot behind the doted line.
Best jumping session EVER , :personal-record: , :ibjumping: , :highfive: , :headbang:
No video though , you will have to take my word for all those...
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LOL^^^ :wowthatwasnutswtf: :ibjumping: :wowthatwasnutswtf:
I want one leg dunks! Adarqui failed on me and switched back to two footed :pissed:
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25 July 2011
Bodyweight@session : ~187, :personal-record:
Injuries/aches : none
Soreness : none
Stim : 2 teaspoons coffee + 1 redbull
ME jumps session , 9'10'' rim:
SVJ : average 29'', max 30'' , only once
Dropstep : max 33'' , repeatable
3/4 steps DLRVJs : 33'' lowest , 34'' repeatable , one max jump 35''
WTF , 35'' , :personal-record: , :wowthatwasnutswtf:
After ~15 total jumps i tried a few dunks.
More WTF, i couldn't even palm the ball good and i landed my best dunks ever.
Featuring : hardest lefty ever , dropstep ( no step ) dunk , baseline dunks from both sides , 2 handers and a hard miss with back foot behind the doted line.
Best jumping session EVER , :personal-record: , :ibjumping: , :highfive: , :headbang:
No video though , you will have to take my word for all those...
:highfive: :highfive: :highfive: :highfive: :highfive:
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yeah! :ibjumping:
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damn, crazy stuff!
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Thanks guys for the support , i really appreciate it!
Was a magic day, vert was turbocharged. I knew i'd PR from my warmups , my very first submax warmup jump was 30'' (normally its 27-28 ), i was "WOW, WTF???"
I used my watch to measure my jumps , placing it 2, 3 and finally 4'' below wrist and trying to touch it at the rim, so 35'' is super legit. Hope i can repeat it...
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Signature edit needed^^^
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26 July 2011
Bodyweight@session : ~187
Injuries/aches : right hip bugging
Soreness : none
Somehow that right hip got retrigered , it usually gets triggered from high rep low depth squats , probably recent below parallel pistols did it. Nothing too much though...
EXPLOSIVE PARALLEL BOX PISTOL SQUATS ( 1:1:1 ):
8x2@BW+45lbs.
-Left leg awesome , right leg limited from hurting hip.
BSS ( 1:1:1 ):
3x6@BW+45lbs
SINGLE LEG CALVE RAISES ( 1:2:1 ):
3x20@BW
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28 July 2011
Bodyweight@session : ~187
Injuries/aches : none
Soreness : none
Dunks session
Tried to improve dunking without palming the ball ( cuffed & 2-handers ). Went pretty well.
Dunking 9'10'' is rather easy now when i go for normal dunks ( full runup + lefty dunk palming the ball ), i get power dunks without even trying max. 2 handers were improved, baseline approach dunks too. Cuffed 1 handers didn't go in but i had a few hard misses. Landed a dropstep 2-hander, and off the dribble 2-hander, sick.
After ~20 dunk attempts on 9'10'' i moved to 10'. Managed to get a couple of soft dunks there too, all the others where backriming or getting stuffed. 10' looked very 'low', not intimidating at all...
After all those dunk attempts i did 3 rim touch RVJs where i was able to touch wrist at rim in all of them ( 10'8'' - 33'' ) , awesome!
That's all...
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nice job vag. you seem to have crossed a plateau.
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Now you need to keep on improving strength, since you seem to have improved on your movement efficiency in jumping.
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nice job vag. you seem to have crossed a plateau.
Thanks man, you're very right. It's just 1'' or 2'' , but they make all the difference. Also the fact that it is RVJ and not dropsteps makes that improvement dunk-applicable. Explanation:
i've been getting 33-34'' dropsteps for ~3 months now but those are much more 'armswing powered' jumps , with the ball in hands they are much lower. RVJs are much more reactive though, so the heights with the ball in hands are almost the same.
So 34'' no ball dropstep ~= 32'' with ball , no dunk.
34'' no ball RVJ = ~33'' with ball, dunk!
Now you need to keep on improving strength, since you seem to have improved on your movement efficiency in jumping.
True.
Seems like cut was successful , lost 10-15lbs managing to maintain much strength with weighted pistols 2xweek.
Im sure i lost some muscle too but relative strength definitely improved as shown by recent jumping performance.
Finally got that huge 35'' RVJ PR while dropstep and SVJ are also at PR levels (both 0.5'' to 1'' below).
I am starting to feel more reactive than powerful in my jumps though, need to get back to squatting.
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30 July 2011
Bodyweight@session : ~186, :personal-record:
Injuries/aches : none
Soreness : none
10 ME jumps / dunks session
SVJ = 29'' to 30''
1 step lead-ins : 32'' to 33''
4 steps RVJs : 33'' to 34''
Dunks : 0/10 , was impossible to palm the ball today so no chance. :uhhhfacepalm:
Comments:
Felt once again very reactive and bouncy.
For the first time EVER limiting factor in a few jumps was floor grip , runup speed improved so much!
Very happy to get 10'8''/33'' rather easy in DLRVJs.
Bonus pic , jump of the day:
(http://dl.dropbox.com/u/314805/DUNK%20PICS/2011_07_30_rvj_35.jpg)
Red circle = wrist bone ( 9'' below fingertip ) at rim with some good hand angle, 35'' officialy approved?
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pics looks legit, given the height of the rim...
anyway, late congrats for that awesome jump session! :headbang: :ibjumping: :wowthatwasnutswtf:
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pics looks legit, given the height of the rim...
anyway, late congrats for that awesome jump session! :headbang: :ibjumping: :wowthatwasnutswtf:
Thanks a lot man !
Not late at all , that pic is from today ;)
Edited the pic so there is a jump height and rim height reference.
-
Im off for holidays, 2 weeks!
Stay healthy everyone and keep improving...
-
Now dun go put the flubber back on again! :P
-
Back in the forum , still on holidays.
Somehow i added 2-3 lbs in 10 days but waist/height calculator AND bodyfat measuring scale indicate a 0.5% bodyfat percentage reduction. Weirdness! Probably water retention masking some slight weight loss?
Diet was awesome , no workouts at all , lots of walking and swimming.
Evaluation tests soon...
-
Somehow i added 2-3 lbs in 10 days but waist/height calculator AND bodyfat measuring scale indicate a 0.5% bodyfat percentage reduction. Weirdness! Probably water retention masking some slight weight loss?
I was right , it was water , bodyweight is down 5 lbs in 2 days ( 2 lbs lower from holidays start ).
11 August 2011
Bodyweight@session : ~184, :personal-record:
Injuries/aches : none
Soreness : none
-10 minutes dynamic warmup
-30 minutes light joking
-10 x ME jumps
Ghetto style , backyard jumps for 10'9'' object. Mixed dropsteps / 1 step / 2 steps DLRVJs , no room for full runups.
Feeling extremely light and bouncy. All jumps above 32'', 33'' rather easy.
Got a couple of 10'9'' touches with 7'10'' reach ( flat waffles ) , that would be 35''
WTF , awesomeness, never saw that coming!!!
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god damn it vag stop kicking so much ass.
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god damn it vag stop kicking so much ass.
At your orders!!!
I remeasured that 10'9'' object , it is 10'7'' , so max was 33'' , lowest was 30'' and rather easy was 31''.
Not bad but nothing special...
13 August 2011
Bodyweight@session : ~184
Injuries/aches : none
Soreness : none
BELOW PARALLEL BOX PISTOL SQUATS:
4x10@bw
-Awesome , right leg explosive , left leg rocket ( VJ speed )
WALKING LUNGES:
3x15@bw
-Very strong too, absolutely effortless.
SINGLE LEG STANDING CALVE RAISES:
3x20@bw
-
15 August 2011
Weight in the morning : 181.9 :highfive: , :headbang:
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Wow, 182 lbs.
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16 August 2011
Bodyweight@session : ~188 , :uhhhfacepalm:
Injuries/aches : none
Soreness : none
~1,5 hour of shooting around , random rim jumps and dunk attempts in there.
Was bloated , had a few unplanned beers this noon so they ruined my session. Not feeling explosive/springy , legs got tired soon too.
Best SVJ ~28.5'' , best RVJ ~32''.
As time passed jumps were getting better, managed to get a couple of 9'10'' dunks but decided not to push it too much to keep legs fresh for a better session.
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17 August 2011
Bodyweight@session : ~186
Injuries/aches : none
Soreness : none
HANG JUMP SNATCH:
6x3@45lbs
-Very light load but that's all i have at home. Focused on jumping as much as possible.
EXPLOSIVE PARALLEL BOX PISTOL SQUATS:
10x2@BW+45lbs.
-Changed the way i do those from 1:1:1 to 2:0:1
So far i would lower normally , sit for 1 second at the box and explode up.
Now i lowered slow ( full control ) and tried to reverse and explode immediately at box contact.
-
18 August 2011
Bodyweight@session : ~189.5 , too much water , net weight in the morning was 183.5 :uhhhfacepalm:
Injuries/aches : none
Soreness : none
Tried to get a ME jumps & dunks session but failed terribly.
Got up to 32'' on submax warmups but that was it.
At all ME jumps i couldn't get over 31'' , although 31'' was rather effortless.
Ball palming was awful too.
Tried to experiment dunking without palming the ball , yet another fail!
I didn't even manage to dunk 9'8'' one handed ( although i dunked it 2-handed off a dropstep , WTF? )
( :uhhhfacepalm: + :pissed: ) x 1000
-
vag... you cant jump high coz of... your becoming heavy?... cns is not amped up?
why the drop off in jumping performance? coz this happens to me also...
one day... you jump effortless... like hang on the rim with two hands... then the next day i cant even touch the rim man!
what is the explanation to this?
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vag... you cant jump high coz of... your becoming heavy?... cns is not amped up?
why the drop off in jumping performance? coz this happens to me also...
one day... you jump effortless... like hang on the rim with two hands... then the next day i cant even touch the rim man!
what is the explanation to this?
There are many factors that can affect a jumping day:
Fatigue , soreness , CNS amp , useless weight ( water retention, glycogen, unreleased shit ) etc.
You can't really do much , only learn to 'read' those factors and kinda affect them.
So for last night my excuses were :
-not recovered from lifting previous night, muscles felt "stiff".
-bad bodyweight planing , too much carbs and water inside.
-no caffeine.
For a perfect jumping session you could:
-squat MSEM submax ( 80-85% ) 2 days before.
-plan your eating and shiting so when you go jump you are 'empty' of useless weight ( eat big previous day , eat light and may fibres the same day ).
-use stimulants to boost your CNS ( caffeine , taurine , creatine , NitricOxide supplements etc ).
General rule : don't freak out , if you squatted intense the previous day you probably won't jump as high, CNS and muscles are not recovered. If your legs are recovered and want to push your jumps , take a good shit , drink a strong coffee and a redbull 45 minutes before going to jump and that's all.
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thats some golden stuff vag... thanks man...
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20 August 2011
Bodyweight@session : ~183.5 , there you go!
Injuries/aches : none
Soreness : none
ME jumps , 10' & 10'4'' rims
SVJ : ~28'' , steady
Dropsteps : average 32'' , got a couple 32.5''
DLRVJs : average 33'' , got a couple of 34''
SVJ was low , DLRVJ was great , got 33'' in almost all attempts.
So movement efficiency / reactive strength is probably better than ever but strength is going down ( both reasonable ).
Good starting point , time to get back to squatting.
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22 August 2011
Bodyweight@session : ~187
Injuries/aches : none
Soreness : none
Wanted to go to the gym but was too bored , feeling very weak and numb :uhhhfacepalm:
Went to the park and shot around for ~1 hour ( mixed shooting - dribbling - layups - dunk attempts ).
Ball palming was a bit improved so dunking 9'10'' was rather easy again. Damn , feels so good to throw down at will!
Did a few rim jumps at the end of the session ( legs toasted ) , dropstep ~30'' - RVJ ~32''
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25 August 2011
Bodyweight@session : ~187.5
Injuries/aches : none
Soreness : none
Went to the park and shot around for ~1 hour ( mixed shooting - dribbling - layups - dunk attempts ).
Session went great considering no caffeine and bodyweight.
Both vert and dunking felt improved. Also had that bouncy feeling, storing/releasing energy at the plant was very effective.
-Threw in a few rim jumps at the middle of the session , got ~32'' dropstep and ~33.5'' RVJ , awesome!
-Tried to get fancy at 9'8'' but i can't , CNS shuts me down. I can only jump high enough to dunk it...
-Threw down a single leg 9'8'' dunk.
-Was able to grab 9'10'' rim after single leg layups ( legit off the dribble , no traveling ).
-Couple of hard misses on 9'10'' off dropstep.
-Some good power dunks on 9'10'', also my first ever 9'10'' off the backboard dunk , hard cockback lefty , :personal-record:
-
Single leg dunk at 9'8 is not that bad... :P
-
29 August 2011
Bodyweight@session : ~188.5
Injuries/aches : none
Soreness : none
Went to the park and shot around for ~1 hour ( mixed shooting - dribbling - layups - dunk attempts ).
AGAIN , palming / jumping / dunking was improved.
Max RVJ was only ~33'' but 32'' was absolutely effortless. SLRVJs somehow improved too , hitting base of fingers at 9'10'' layups now!
Was dunking 9'10'' very easy , decided to film a few attempts at the end with my mobile :
http://www.youtube.com/watch?v=o_4YR_a4AgQ
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You definitely look more reactive now, but that court looks post-apocaliptic.
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You definitely look more reactive now, but that court looks post-apocaliptic.
Haha , yes , that court is the shit! It is the standard court i go, it is ~500m from my home.
Somehow it got even worse now because they painted the new post/3pt lines and they covered the graffitti on the walls and rim base with paint too, looks awful!
Feels awful too , cracked concrete , tons of dust , unbreakable rims. Too convenient to be able to go walking there though! ;D
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31 August 2011
Bodyweight@session : ~189
Injuries/aches : none
Soreness : none
Went to the park and shot around for ~1 hour ( mixed shooting - dribbling - layups - dunk attempts ).
max SVJ ~29''
max DLRVJ ~33''
SLRVJ was a bit weaker , middle of fingers at 9'10'' rim at layups instead of base of fingers.
Ball palming was awful so didn't manage to land a single dunk! :pissed:
Best jump of the day , it is an off the backboard dunk attempt , it's a MISS!
(http://dl.dropbox.com/u/314805/DUNK%20PICS/2011_08_31_off_the_backboard.jpg)
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You look like you're having better hip extension in this picture/better hip flexibility (nice hyperextension).
What happens if you voluntarily pull your heels to the butt?
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You look like you're having better hip extension in this picture/better hip flexibility (nice hyperextension).
Yes , looking at the video the runup & plant at those off the backboard attempts were insane fast/smooth( for my level ).
What happens if you voluntarily pull your heels to the butt?
Whenever i try to voluntarily do something , i fail terribly! :uhhhfacepalm:
Ive had many sessions that i could not even match the relaxed warmup jumps. When i think , runup gets screwed.
That is why those off the backboard dunk attempt jumps are so good , all my concentration goes on tossing/catching the ball , no runup thinking.
PS : At yesterday's session , best rim touch was 1'' below wrist ( 32'' ) , now look at the pic jump, it looks 1'' or even 2'' higher! :wowthatwasnutswtf:
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5 September 2011
Bodyweight@session : ~188
Injuries/aches : none
Soreness : none
Went to the park and shot around for ~1 hour ( mixed shooting - dribbling - layups - dunk attempts ).
Was feeling very powerful so i caffed up for some great stuff , unfortunately all the rims were taken except from the worse one ( 9'8'' - ultra dusty - bad lighting ). :pissed:
Went great again , efficiency improvement is steady. 32'' was effortless , 33-34 repeatable. Dunking 9'8'' is a joke, no fun though , no inner drive too. Only kinda fun was off the backboard dunks and dropstep 2-handers.
After 45 minutes my standard 9'10'' rim got free. 33'' still repeatable , few hard one-handers , couple of 2-handers and a sick monster dunk miss off the backboard , i literally thought the rim would break , all the pick up games stopped to see what happened. :headbang:
This dunking efficiency improvement is fun and all but i gotta get myself back to the gym!
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7 September 2011
Bodyweight@session : ~188
Injuries/aches : none
Soreness : none
Was feeling very weak / powerless.
Went to the park and shot around for ~1 hour ( mixed shooting - dribbling - layups - dunk attempts ).
Nothing special , max RVJ ~32.5'' , ball palming sucked too so no dunks.
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12 September 2011
Bodyweight@session : ~187
Injuries/aches : none
Soreness : none
End of bullshit.
PARALLEL BOX PISTOL SQUATS:
-5 reps each leg @ BW
-5 reps each leg @ BW + 22lbs
-5 reps each leg @ BW + 44lbs
-5 reps each leg @ BW + 58lbs
-5 reps each leg @ BW + 58lbs
*Right leg needed assistance @ 58lbs load
WALKING LUNGES:
3x8 each leg @ BW + 44lbs
SINGLE LEG STANDING CALVE RAISES:
3x15 each leg @ BW
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Where did you have the weight held in the box pistol squats? In front or on the back? In hands or on the back?
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Where did you have the weight held in the box pistol squats? In front or on the back? In hands or on the back?
22 / 44 lbs = 1/2x10kg DBs in front ( just like you would hold the bar for a front squat ).
58 lbs = 2x10kg DBs in front + DB loaded backpack on my back.
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13 September 2011
Bodyweight@session : ~187.5
Injuries/aches : none
Soreness : calves & abductors 2/5 , quads & glutes 4/5
DOMS hit me hard as expected , so i went to the park and did up-tempo bball stuff for ~1 hour for recovery.
Did a few rim jumps at the end of the session , max SVJ = 26'' , max dropstep = 30'' , max DLRVJ = 31''.
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16 September 2011
Bodyweight@session : ~187
Injuries/aches : none
Soreness : quads & glutes 1/5
Went to the park and did up-tempo bball stuff for ~1 hour.
Legs still unrecovered , quads went burning very quick.
Vert sucked , effortless 30'' , rather easy 31'' , only a couple 32''.
Been practicing applying my vert on game conditions ( off the dribble , no traveling etc ).
Current ability: 100% 9'8'' 2-handers , 20% 9'8'' cuffed 1-handers , 0% 9'10'' ( can lay in touching mid palm at rim ).
-
Vag,
Sweet avatar :headbang:, just wanted to say thank you for posting http://www.higher-faster-sports.com/trainingweaknesses.html in Maria's journal, that template is exactly what I've been looking for! Just starting it today, best of luck with the training!
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Vag,
Sweet avatar :headbang:, just wanted to say thank you for posting http://www.higher-faster-sports.com/trainingweaknesses.html in Maria's journal, that template is exactly what I've been looking for! Just starting it today, best of luck with the training!
Thanks man , always glad to help! :highfive:
19 September 2011
Bodyweight@session : ~187
Injuries/aches : none
Soreness : none
Didn't go to the gym again because Wednesday is bball season 1st gathering and wanted to be fresh.
Went to the park and did up-tempo bball stuff for ~1 hour.
Did 3 rim jumps at the end of the session :
SVJ 28-29'' , dropstep 30-31'' , DLRVJ 32''
Happy with them coz they came easy , no caff , and very fatigued.
-
What is your full squat again?
-
What is your full squat again?
n/a :P
-
What is your full squat again?
n/a :P
LOL, worse than n/a , my full squat is pathetic , 1RM was ~250lbs back in June , so i guess 20-30lbs less now.
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I wasn't aware you never full squat and you only half squat. Is that so?
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I wasn't aware you never full squat and you only half squat. Is that so?
No , i do full squats regularly.
The topic has been discussed both in this journal and in that squat thread that we were trying to figure out who is better built for full squats etc , too bored too discuss it again.
Long story sort : I suck at full squats , feels unnatural , cant express my strength/power right , also whenever i stick to them for a while i get right hip problems. I keep them in my routines , warmup/buildup sets are always full. But when i want to really push it , i prefer to half-squat ~50-80lbs more ( that's the difference for me , depending on reps ).
-
So we're kind of the opposite. In a way I'd wish I'd be better at half squats but I suck at them and tend to get injured when I do half squats.
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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
^^^
props to LBSS/adarqui for this idea.
20 September 2011
Tons of lower body stretching.
21 September 2011
BBall training.
1.5 hour of full-court 5 on 5.
Went awesome , endurance and skills are much improved from the bball sessions i've been doing recently.
Vert was also great , steady through the game , effortless and bouncy.
Did only 2 rim jumps at warmups, 27'' SVJ and 31'' dropstep.
-
Yeah that note to every post is a good idea.
-
I'd hate to repeat "stop being an emo" at each and every of my posts! :ninja:
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
22 September 2011
Bodyweight@session : ~187
Injuries/aches : none
Soreness : none
DB CLEANS ( http://www.exrx.net/WeightExercises/OlympicLifts/DBClean.html ) :
3x5@44lbs
DB SNATCH ( http://www.exrx.net/WeightExercises/OlympicLifts/DBSnatch.html ) :
3x5 each hand @22lbs
PARALLEL BOX PISTOL SQUATS:
4x8 each leg @ BW + 44lbs
GHR :
3x8 ( not full ROM , assisted at the last ~1/3 part )
SINGLE LEG STANDING CALVE RAISES:
3x20 each leg @ BW
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
23 September 2011
Bodyweight@session : ???
Injuries/aches : none
Soreness : forehands, triceps , shoulders 1/5 ( probably from DB snatches ) , hip flexors 2/5 ( from Wednesday's bball )
- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Long lower body stretch routine.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
24 September 2011
Nothing , BOOOOOO :P :uhhhfacepalm:
25 September 2011
Bodyweight@session : 186
Injuries/aches : none
Soreness : none
Caffed up dunking session , filming.
I was getting up good , 32'' was effortless , peak would be 1 or 2 inches higher , don't know because i didn't do rim jumps , only dunk attempts.
Fucking batteries fucking died while warming up on 9'8'' , :pissed: :uhhhfacepalm:
Still got a few dunks on film but saving them for a later mix , here are my fav stills from 9'8'' warmup dunks:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg61927/#msg61927
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Fucking batteries fucking died while warming up on 9'8'' , :pissed: :uhhhfacepalm:
Stop quoting rip, that's not funny!
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Fucking batteries fucking died while warming up on 9'8'' , :pissed: :uhhhfacepalm:
Stop quoting rip, that's not funny!
LOLLLL , word! As soon as i saw my cam closed i thought "you're gonna be called out for this!"
Could go emo and not log it as i got some good footage anyway, but that wouldn't be funny! :D
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I'd hate to repeat "stop being an emo" at each and every of my posts! :ninja:
Perhaps instead you should write, start being a pretty-boy.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
26 September 2011
Bodyweight@session : ~185.5
Injuries/aches : none
Soreness : none
18'' DEPTH JUMPS:
4x5
-Only first 2-3 reps of each set were quality ones , tended to collapse at the others.
DB JUMP SQUATS ( reset at each rep ) :
3x5@44lbs
EXPLOSIVE PARALLEL BOX PISTOL SQUATS:
10x2 each leg @ BW + 44lbs
SINGLE LEG STANDING CALVE RAISES:
3x15 each leg @ BW
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
27 September 2011
Bodyweight@session : ~187.5
Injuries/aches : shins bugging slightly.
Soreness : quads feeling very stiff.
1.5 hour of low tempo bball stuff , mostly shooting practice.
Only 2 rim jumps , both dropsteps at ~30''and one hard dunk @ 9'8'' rim.
Later:
Loooong lower body stretch routine , legs felt amazingly better after that.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
28 September 2011
Bodyweight@session : ???
Injuries/aches : hip flexors too stiff/tight , quads still stiff
Soreness : none
Bball practice.
Endurance and bounce suffering a bit , CNS and leg muscles feeling unrecovered but everything still up to par.
Vert felt good , did only one rim jump at warmups and got 31'' dropstep.
Checked my status last year ( bball practices + ME jump sessions ) , it seems i am getting 1 to 1.5 inches higher on everything.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
29 September 2011
Bodyweight@session : ~188
Injuries/aches : none
Soreness : none
- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Lower body stretch routine.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 9 - 1
30 September 2011
Bodyweight@session : ~188
Injuries/aches : none
Soreness : none
DB SNATCH:
4x5@44lbs
PARALLEL BOX PISTOL SQUATS :
4x8 each leg @ BW + 44lbs
-Much improved power in both legs.
SINGLE LEG RDLs :
3x8 each leg @ BW + 44lbs
SINGLE LEG STANDING CALVE RAISES:
3x20 each leg @ BW
-Much improved too.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 10 - 1
1 October 2011
Bodyweight@session : ???
Injuries/aches : none
Soreness : none
Very fatigued , CNS dead all day. No soreness though.
- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Lower body stretch routine.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 11 - 1
2 October 2011
Bodyweight@session : 189
Injuries/aches : none
Soreness : none
Caffed up dunks session.
Only the 9'8'' rim was available , WTF! :pissed:
I hate low rims , but session went great. Caffeine makes sooo much difference!
-Getting efortless 3''-4'' below wrist@rim ( 32'-33''' ).
-80% success on cuffed one handers off the dribble. ( Previous best was 20%, silly PR is silly )
-100% success on 2-handers off the dribble, getting some power on them now. Not able to hang after dunking though.
-Full runup palmed dunks ( no dribbles , ball in hands ) ridiculously high and powerful.
Fitness/shape is probably better than ever. Feels good...
Also measured my RHR in the morning , 44 !
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great job vag, +60% is insane! :personal-record: I hope you filmed something :ibjumping:
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Haha , thanks. Percentages make it sound too fancy , it was 4/5 while the best i've done was 1/5 :P
I had my cam but it was too dark to film >:(
I am gathering footage though , working on a quality mix with tons of jumps/dunks. Planned for to be released in 1-2 months from now...
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Haha , thanks. Percentages make it sound too fancy , it was 4/5 while the best i've done was 1/5 :P
I had my cam but it was too dark to film >:(
I am gathering footage though , working on a quality mix with tons of jumps/dunks. Planned for to be released in 1-2 months from now...
4/5 is freaking four time better than 1/5 anyway, so :headbang:
and I just cannot wait for the ultimate vag mix to drop.
and BTW, you will dunk better than that man @ 50+, no doubt about it!
-
^^^
LOL@the 56yo dunker reference! He's going down! :P
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 12 - 1
3 October 2011
Bodyweight@session : ~188
Injuries/aches : none
Soreness : none
27'' DEPTH DROPS:
3x5
-Very good FA in all sets and reps.
DB JUMP SQUATS ( reset at each rep ) :
3x5@44lbs
-Those felt like the best jump squats ever. Extremely smooth and very high.
EXPLOSIVE PARALLEL BOX PISTOL SQUATS:
10x2 each leg @ BW + 44lbs
-Again awesome , very explosive.
GHR
Run out of time
SL STANDING CALVE RAISES
Run out of time
Long lower body stretch routine.
Awesome day , everything felt 1 'level' easier than it should be.
I liked that exercise combo a lot. Drops for FA , explosive box bistols for RFD and jump squats for both.
Also i've been stretching more than ever lately ( increased frequency and duration ) and it feels like it's really working.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 13 - 1
4 October 2011
Bodyweight@session : ~186
Injuries/aches : none
Soreness : none
Conditioning/recovery workout:
1 hour of bball stuff , mostly shooting.
5 rim touch DLRVJs at the end of the session , built up from 30'' to 33''.
Haven't hit my wrist on the 10' rim for quite a while lately so loved that! :headbang:
A few hours later : lower body stretch routine
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 17 - 1
5 October 2011
Bodyweight@session : ~???
Injuries/aches : none
Soreness : none
BBall practice.
Legs unrecovered , vert not so good , endurance and bball skills bery good.
Gotta stop doing bball stuff 1 day before practice.
6 October 2011
Bodyweight@session : ~???
Injuries/aches : none
Soreness : none
Fatigue : very high.
- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Lower body stretch routine.
7 October 2011
Bodyweight@session : ~???
Injuries/aches : none
Soreness : none
1,5 hours of caffed-up 9'8'' & 9'10'' dunking.
Vert not so good , probably up to 33''.
Dunking was good though , landed some very nice dunks.
Had cam too , gathering footage for that ultimate mix...
8 October 2011
Bodyweight@session : ~???
Injuries/aches : see below
Soreness : see below
Im fucked up:
Shin splints, sore hamstrings and butts , very tight hip flexors , cut fingers from the dunks , bruised wrist from smashing it on the rim during a hard dunk , pulled right elbow from going up for right dunks after a long time , sore traps ( wtf? ), even sore abs.
- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Lower body stretch routine.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 18 - 1
9 October 2011
Bodyweight@session : 189
Soreness : none
Injuries/aches : shoulder is really fucked up. Cant even remember when i pulled it. I tried some right hand off the backboard dunk , probably it happened during those and i was too warm to realise.
PARALLEL BOX PISTOL SQUATS :
1x8 each leg @ BW + 44lbs
1x5 each leg @ BW + 50.5lbs
1x5 each leg @ BW + 57lbs
2x5 each leg @ BW + 66lbs
-Right hip acting up as usual.
-Very strong at 66lbs , me gusta!
NATURAL GHRs :
3x8 @ BW
-Still far from clean reps , collapsing at ~30 degrees before floor.
SINGLE LEG STANDING CALVE RAISES:
3x15 each leg @ BW + 10lbs
-
Where do you do the natural GHRs? Do they bother your knees? I ditched them ever since they messed my knee up permanently.
-
Vag warming up a bit:
http://www.youtube.com/watch?v=AAmnHzN2wRk
-
^^^
I am 37 , his profile says he is 29. I jump 33 , he jumps 41. I am 6'1-7'11'' , he is 5'8'' 7'4''.
So we are pretty much identical except from the fact that we have nothing in common! :uhhhfacepalm:
Where do you do the natural GHRs? Do they bother your knees? I ditched them ever since they messed my knee up permanently.
I do GHRs at my bed , has those wooden shits at the edges to hold my legs. Its very convenient because :
1) No knee pain
2) I can lower until i lose control and collapse without fearing ill smash my face, so i get 100% of my potential ROM.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 19 - 1
10 October 2011
Bodyweight@session : ~189
Soreness : quads, calves 1/5 , glutes 2/5.
Injuries/aches : shoulder better.
Wanted to go to shoot around but it rained.
Compromised with:
4x40 bilatteral line hops
4x10 MR tuck jumps
3x5 18'' depth jumps
Lower body stretch.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 20 - 1
11 October 2011
Bodyweight@session : ~188
Injuries/aches : none
Soreness : none
Conditioning/recovery workout:
1 hour of bball stuff , mostly shooting.
5 rim touch DLRVJs at the end of the session , terrible , average = max = 30,5''
Lower body stretch routine
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 21 - 1
12 October 2011
Bodyweight@session : ???
Injuries/aches : none
Soreness : none
BBall game.
Very good endurance , very good vert through all the game.
Only 1 rim jump at warmups , effortless 31'' off 1 step.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 22 - 2
13 October 2011
Wreck:
Shoulder got fucked again from bball game , couldn't even sleep , kept waking up from pain.
Crazy fatigue , legs dead , hip flexors very sore , also it seems i rolled my ankle without realising it , nothing much though.
Did nothing at all
14 October 2011
Bodyweight@session : ~187.5
Soreness : none
Injuries/aches : Shoulder fixed , fatigue went down , rolled ankle barely bugging. 1 rest day did wonders!
18'' DEPTH DROPS:
3x5
-Just good.
DB JUMP SQUATS ( reset at each rep ) :
3x5@44lbs
-Just good too.
EXPLOSIVE PARALLEL BOX PISTOL SQUATS:
8x3 each leg @ BW + 44lbs
-Awesome. Huge power at both legs , also upped the total reps to 24 ( 8x3 instead 10x2 )
SL STANDING CALVE RAISES
3x15 each leg @ BW + 22lbs
-Challenging.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
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-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 23 - 2
15 October 2011
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
AM:
- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Lower body stretch routine.
PM:
- Long lower body stretch routine.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 24 - 2
17 October 2011
Bodyweight@session : ~187
Soreness : quads too tight/stiff , calves sore too
Injuries/aches : left ankle bugging when pushed
-Caffed up dunking.
Went great considering ankle bugging & stiff quads:
-Landed some very good 9'8'' and 9'10'' dunks.
-Landed 10' dunk after a long time but with flat ball.
-Had PR-level rim touch RVJ , 35-ish.
Saving footage for mix , here's just a pic , JUMPMAN23 !!! ( inb4 : blasphemy )
(http://dl.dropbox.com/u/314805/DUNK%20PICS/2011_10_16_jumpman.jpg)
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 26 - 2
17 October 2011
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Lower body stretch routine.
18 October 2011
Bodyweight@session : ~188
Soreness : none
Injuries/aches : none
-1 hour of bball stuff , mostly shooting.
-Few rim jumps at the end , was too cold outside , couldn't jump for shit! Max dropstep 30'' , max DLRVJ 31''
-Long lower body stretch routine.
Bonus pic from Sunday's dunk session:
Probably the highest jump EVER on that 9'10'' rim , wrist at rim = 31'' , i think that is around 35 ( ~4'' below wrist )
(http://dl.dropbox.com/u/314805/DUNK%20PICS/2011_10_16_34plus.jpg)
-
:highfive:
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 27 - 2
19 October 2011
Bodyweight@session : ???
Injuries/aches : ankle still bugging , very light but still there
Soreness : none
BBall game.
Awesome endurance , vert felt very good too although i did no rim jumps. Was able to grab rim 2 times ingame though going up for rebounds.
-
Thats a cool picture mang. Nice going.
-
:highfive:
Thats a cool picture mang. Nice going.
Thanks guys!
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
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-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 28 - 2
20 October 2011
Bodyweight@session : ???
Soreness : none
Injuries/aches : ankle bugging , needs rest.
CNS and all leg muscles very fatigued like every day after bball game.
- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Long lower body stretch routine.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 29 - 2
21 October 2011
Bodyweight@session : ???
Soreness : none
Injuries/aches : ankle bugging much less
- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Long lower body stretch routine.
Didn't lift , wanted to give legs/CNS some more rest, hoping to land/film some good dunks tomorrow.
-
great jump pics man!
-
great jump pics man!
Thanks! :highfive:
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 31 - 4
22 October 2011
Bodyweight@session : ~185
Soreness : none
Injuries/aches : none
Caffed up dunking.
Bullshit , wasn't feeling it at all. 31'' was totally effortless but max would no way exceed 32'' :pissed:
At the end of the session i did some SLRVJs and BOOM , got 30-ish jumps , barely missed 9'10'' dunks.
Ive never come close to dunking 9'10'' off SLRVJ , it would be stuck at ~27'' max , WTF?
Here's a pic of the best SLRVJ dunk attempt , for raptor :P:
(http://dl.dropbox.com/u/314805/DUNK%20PICS/2011_10_22_SLRVJ_30.jpg)
23 October : total rest.
24 October :
- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Lower body stretch routine.
25 October : a little sick , total rest.
-
1) Triple orgasm viewing the picture
2) Great ball - I bet you have great grip with that ball
3) I don't get why you don't jump off one leg for a while and try to dunk... you SHOULD be able to dunk consistently at one point. It's also much easier to dunk in a game off one leg, much more in rhythm as you penetrate and rise vs. having to jump stop and jump off two feet (in my opinion at least).
-
25 October??? dayum....
Ok , took 1 week off , then finally went back to the gym.
-The routine i am following is the one that gave me the best results the last 1,5 years of experimenting with periodization , that is 1 day ME - 1 day dynamic.
-After some discussion with Lance and raptor , decided to focus more on my full squat. I would usually do 5x5 on ME squat day ramping up from full to half squats. Will now do only full on ME day and move the halfs to dynamic day.
So it goes like:
ME lower : 4x3 REA squat 5x5 full squat , 3x8 lunge , 3x15 calve raises.
Dynamic lower : 5x3 HP clean , 4x3 explosive half squats , 4x3 ME half squats , 3x6-8 RDL , 4x6-8 calve raises.
Every week consists of those 2 sessions , 1 upper body session , 1 bball game or practice the other 3 days i'm doing core/stretch , low impact plyos ( DB swings , MR tucks etc ) or total rest , depending on week's schedule.
***Must fit some ME jumps in that schedule somewhere , working on it...
-
November 2011:
Week 1 :
max full squat : 5x198 lbs
max half squat : 5x220lbs
Week 2:
max full squat : 5x198 lbs
max half squat : 5x242lbs
Week 3:
max full squat : 5x209 lbs
max half squat : 5x264lbs
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 58-12
^^^
-Not sure about counter , i think it was 55-10 , picking it from there!
-Removed ball palming/pinch grip reminder, useless now that i dont go dunking, will bring it back at spring.
-Replaced plyos reminder with jumping reminder , i am not jumping enough.
1 December 2011
Bodyweight@session : ~188.5
Soreness : none
Injuries/aches : injured quad from hit , ankle finally gone.
REA SQUATS: cancelled because of quad pain
SQUATS:
5@176 , full
5@187 , full
5@198 , full
5@209 , full
5@220 , parallel
-Awesome considering injury.
REVERSE LUNGES: cancelled because of quad pain , replaced with:
LEVER LYING LEG CURL:
8@100
8@105
8@110
8@120
STANDING CALVE RAISES:
3x15@176lbs
2 December 2011
-Kelly Baggett's 7 Days Vertical Jump Cure routine.
-Long lower body stretch routine
3 December 2011
Bball game.
Bad endurance , insane vert.
We were playing away , at this court that has the best floor ever. Perfect grip and bounce, its like being doped in there.
Did only 1 rim jump off 1 step that i touched rim 1'' below wrist ( 10'9'' / 34'' ). That is actually a 10' touch PR , i've jumped higher but jump peaks were before touching the rim.
Endurance was awful though, couldn't even breath right. Turns out i was sick ( cold/flu ) and i didn't know. Felt like shit when i got home , had fever and sneezes and all the shits.
4 , 5 December 2011
Sick , total rest.
-
ME jumps before REA squats?
-
ME jumps before REA squats?
Nah , cant jump on gym days. I go to gym straight after work and there is no bb court there. I must do them in the off days even if not optimally recovered , not going for PRs , just maintain/improve jumping efficiency.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 59-13
6 December 2011
Getting over sickness but decided to give one more day of total rest.
7 December 2011
Bball game.
Good endurance , good vert.
Just one rim jump , 10'6.5'' ( 31.5'' ) dropstep , very nice!
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 60-14
8 December 2011
Meh , felt too weak and numb , did nothing! :uhhhfacepalm:
9 December 2011
Bodyweight@session : ~188
Soreness : none
Injuries/aches : none
SQUATS:
5@176lbs , full
5@187lbs , full
5x@198lbs , full
5@209lbs , barely above parallel
5@198lbs , full
-Accepted my pussy level full squat and focused even more on depth/form , so weaker than last week :uhhhfacepalm:
BB REVERSE LUNGES:
8@132 each leg , easy
8@143 each leg , hard
8@154 each leg , killer
STANDING CALVE RAISES:
Single leg 2x15 each leg @ BW
1x15@187lbs
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 61-15
10 December 2011
Nothing! :uhhhfacepalm:
11 December 2011
Bodyweight@session : ~188
Injuries/aches : none
Soreness : quads 4/5 ( mostly inner/vmo ) , glutes 4/5 , hamstrings 2/5 , calves 1/5
Jumping session.
Too sore , felt like i couldn't contribute any 'plyometric strength' at all, only voluntary.
Touched 10'5'' ( 30'' ) easily from the 1st warmup jump , but couldn't get above that the whole session though.
Dropsteps, 1/2 steps, full runups , relaxed , fast , slow , ME , whatever i tried i would get 30'' in each and every jump , funny!
Also i uploaded a squat form video in my pics/vids thread , not sure how many noticed it so giving the link here too , please comment on the pic/vid thread:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg63755/#msg63755
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 62-15
12 December 2011
Bodyweight@session : ~190
Soreness : quads & glutes 1/5
Injuries/aches : none
Explosive lower workout.
HANG POWER CLEAN:
5@88lbs
5@110lbs
5@121lbs
-Power improvement , I think 121 is 5-reps PR tie.
EXPLOSIVE HALF SQUATS :
3@220lbs
3@231lbs
3@242lbs
3@253lbs
3@264lbs
3@275lbs
3@286lbs
3@308lbs
-Awesome , even 286 was damn explosive, 308 were normal speed.
RDL:
8@179
8@198
8@220
STANDING CALVE RAISES:
4x6@209lbs
-
I have a feeling you're kicking my butt in terms of half squatting. And I have a feeling it doesn't matter how much you can full squat... what matters is how much you can half squat since that's jump specific.
-
I have a feeling you're kicking my butt in terms of half squatting. And I have a feeling it doesn't matter how much you can full squat... what matters is how much you can half squat since that's jump specific.
Well that was my basic argument , why insist on improving full squats when i am so much better naturally at half squats?
After the recent discussion with you and Lance that got deleted, i decided to treat each movement as a separate one and improve as much as i can both. I favored the half-squats too much till now , want to experiment with full squats and see what happens. Not dumping my halfs anyway , ME day is only full squats , explosive day is only half squats. Gonna go like this for a while , then re-evaluate.
-
Definitely. I think the full squat is great for building muscle and as a GPP tool while the half squat, more specific, is more of a SPP tool.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
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-DON'T NEGLECT JUMPING.
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 63-15
13 December 2011
Bodyweight@session : ???
Injuries/aches : none
Soreness : 'Inner' quads & calves 1/5 , hamstrings 2/5 , VMO twitching all day.
-Kelly Baggett's 7 Days Vertical Jump Cure routine.
-Long lower body stretch routine
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 64-15
14 December 2011
Bodyweight@session : ???
Injuries/aches : none
Soreness : none
Bball game.
Endurance : Very good, steady improvement here.
Vert : Legs felt springy and bouncy but at a dropstep rim jump at half time i only reached 10'4'' ( 29'' ).
Then after the game ended i went for a dunk off 2 steps, i lost the ball grip going up but still grabbed the rim mid-palm ( ~10'5'' ) which is awesome for a dunk attempt ( ball in hands ). Vert verdict : n/a
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 65-16
15 December 2011
Got caught up with work and erands , did nothing!
16 December 2011
Bodyweight@session : ~190.5. Turns out gym scale shows 2lbs less than home scale , gonna use home scale for reference.
Soreness : none
Injuries/aches : none
REA SQUATS:
4x3@132lbs
-Improving , real freefall , explosive concentric , transition slower than i want though.
SQUATS:
5@176lbs , full
5@187lbs , full
5x@198lbs , full
5@203,5lbs , full ( last time attempted 209 and could only do them above parallel )
5@209lbs , full ( last time backed off to 198 to keep depth )
-Used 2,5kg plates to elevate heels & Lance's bend-knees first technique. Tried to place bar lower, probably mid-bar. Also drunk a redbull before gym. The combining result was great as shown above. Had improvement in torso lean in all sets and reps too.
-Interesting , squatting 209lbs ( ~1.1*BW ) below parallel is very challenging and i am experimenting/learning technique & form. After 4 years of squatting i am a squat noob! :uhhhfacepalm:
BB REVERSE LUNGES:
8@132 each leg , easy
8@143 each leg , hard but easier than last time
8@154 each leg , hard , but much easier than last time
STANDING CALVE RAISES:
1x15@176lbs
1x15@187lbs
1x12@198lbs , couldn't complete 15 reps.
-
Yeah keep driving that full squat up, if your form allows it and you improve form over time you'd have a better muscle gain stimulus than what you'd get from half squats + assistance exercises in my opinion.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 66-16
17 December 2011
Bodyweight@session : ~190.5
Injuries/aches : none
Soreness : VMO & glutes 3/5 , quads ( VL ) and calves 2/5
Upper body workout
BENCH PRESS:
8@99lbs
8@110lbs
8@110lbs
4@121lbs + 0@121lbs + 4@110lbs
-My either way embarassing weak bench was even weaker today.
SEATED ROWS:
8@125lbs
8@140lbs
8@155lbs
8@170lbs
-More in the tank , 125 & 140 were waste.
SEATED OHP:
8@66lbs
8@77lbs
8@77lbs
8@88lbs
-Weak girl status here too.
WIDE GRIP LAT PULLDOWNS:
8@130lbs
8@140lbs
8@150lbs
8@160lbs
-
Just keep pressing those upperbody lifts man. They will come along.
-
Just keep pressing those upperbody lifts man. They will come along.
True, i am not consistent with upper body workouts. I skip them / forget them very often. On the other hand , even when i am consistent my pushes are pathetic and linear progress is impossible. Pulls are much better. Nothing much to do but keep pushing anyway...
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 67-17
18 December 2011
Sore all over , chest , lats , shoulders , quads , glutes , even lateral abs ( wtf? ).
Total rest.
19 December 2011
Bodyweight@session : ~191.5
Soreness : ~none
Injuries/aches : none
Explosive lower workout.
HANG POWER CLEAN:
5@88lbs
5@99lbs
5@110lbs
- 88 = too easy , wasted set , 99 & 110 = awesome.
Edit : Thought i did 121 but counted the weights wrong.
EXPLOSIVE HALF SQUATS :
3@220lbs
3@231lbs
3@242lbs
3@253lbs
3@264lbs
3@286lbs ( + 11lbs )
3@308lbs ( + 22lbs )
3@330lbs ( + 22lbs )
-Awesome , able to make the bar jump off shoulders up to 286 , 308 still esplosive , 330 normal reps.
-3x330 is all time :personal-record: tie.
RDL:
8@198 ( +22lbs )
8@220 ( +22lbs )
5@242 ( + 22lbs ) , ( -3 reps )
-Lost grip @ last set , FML. No straps or even gloves though.
-PRs are 8x220 / 6x231 , so i consider 5x242 a :personal-record:
STANDING CALVE RAISES:
4x6@209lbs
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 68-17
20 December 2011
Have a game tomorrow so i did recovery stuff.
- 15 minutes of some kind of retarded legs SMR using a basketball.
- Long lower body stretch routine ( hold time = 1:30 minutes )
- 30 minutes leg drain.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 69-17
21 December 2011
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
Bball game.
Good endurance , bad vert.
Monday's PRs left me unrecovered, quads felt too stiff and hamstrings were very sore.
No spring/bounce at all. Did one dropstep rim jump at halftime , got 10'4'' ( 29'' ) , hideous!!!
-
I'm having my annual Christmas week detraining at my hometown!
No training at all , diet is good but alcohol consumption much increased
:uhhhfacepalm: + :headbang:
After last log entry:
22 December : nothing
23 December : nothing
24 December :
-Dynamic warmup
-8x3 ME SVJs at home ( 8'6'' ceiling , head touch measurements )
Not bad , most jumps 26's and 27's , had a couple of 28's ( touch 8'2'' object at middle of forehead ).
25 December : nothing
26 December : nothing
27 December : nothing
28 December :
-ME jumps/dunks session.
Found a nice rim at a school, measured it at 9'9''. Threw down some very powerful dunks there, much better than what i expected. Was getting up very good , wrist 2-3 inches above rim at best jumps.
Also tried a few 10' dunks but i was 1-2'' sort of landing them.
Got everything on tape , will upload when i get back home.
Something very weird : on both rims i was jumping higher ( 2 or 3 inches ) on dunk attempts than on rim touch RVJs. First time EVER that had this happen.
-
detraining + family + drinking + great jumps = successful holiday
-
Happy new year everyone!
Not changing anything, just picking up where i stopped before xmas ( my current training plan (http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg63599/#msg63599))
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 1-0
Bodyweight@session : ~187
Soreness : none
Injuries/aches : none
SQUATS:
5@132 ( -44lbs )
5@154 ( -33lbs )
5@165 ( -33lbs )
5@176 ( -27.5lbs )
5@187 ( -22lbs )
-All sets and reps ATG. Somehow flexibility at the hole has improved.
BB REVERSE LUNGES:
6@132 each leg ( -2 reps )
6@132 each leg ( -2 reps ) , ( -11 lbs )
6@132 each leg ( -2 reps ) , ( -22 lbs )
STANDING CALVE RAISES:
1x15@165 ( -11 lbs )
1x15@165 ( -22 lbs )
1x15@165 ( -33 lbs ) , ( +3 reps )
2 weeks without lifting , obvious effects :uhhhfacepalm:
Its all fine , gonna bounce up fast...
-
Finally released a new dunk mix , posted at my pics/vids thread (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg64841/#msg64841)
:headbang:
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 2-0
4 January 2012
Bodyweight@session : ~189.5
Injuries/aches : none
Soreness : quads & glutes 4/5 , calves 3/5
Upper body workout
BENCH PRESS:
8@88lbs ( -11lbs )
8@99lbs ( -11lbs )
8@110lbs ( same )
8@121lbs ( +11lbs for 4 reps )
SEATED ROWS:
8@125lbs ( same )
8@140lbs ( same )
8@155lbs ( same )
8@170lbs ( same )
SEATED OHP:
8@59,5lbs ( -6.5lbs )
8@70,5lbs ( -6.5lbs )
8@81,5lbs ( +4.5lbs )
8@92,5lbs ( +4.5lbs )
WIDE GRIP LAT PULLDOWNS:
8@130lbs ( same )
8@140lbs ( same )
8@150lbs ( same )
8@160lbs ( same )
-Last upper workout was 17 December so not bad at all.
-CONSISTENCY NEEDED!!!
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 3-0
5 January 2012
Bodyweight@session : ~189.5
Soreness : quads 4.5/5 , glutes and calves 4/5 , hamstrings 3/5
Injuries/aches : none
Explosive lower workout.
HANG POWER CLEAN:
5@88lbs
5@110lbs
5@121lbs
-88 = too easy , wasted set
-121 = 5 reps :personal-record: tie
EXPLOSIVE HALF SQUATS :
3@220lbs
3@231lbs
3@242lbs
3@264lbs
-VMO started burning so i stopped at 4x3 ( normally i go for 8x3 progressing from explosive to ME halfs )
-Great form & explosion , bar jumping off
RDL:
8@176
8@187
8@198
STANDING CALVE RAISES:
4x6@209lbs
-Much weaker than last similar workout 2 weeks ago ( PRed half squat 3x330 and RDL 5x242 ).
-I still consider this workout a great one given the detraining and soreness ( i can't even walk normally ).
-Somehow HP cleans were the best of this season and tied PR, whack!
-
you mean that second row to be "2012 ON/OFF DAYS," i think.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
2011 ON/OFF DAYS : 69-17
2011 ON/OFF DAYS : 3-0
5 January 2012
Bodyweight@session : ~189.5
Soreness : quads 4.5/5 , glutes and calves 4/5 , hamstrings 3/5
Injuries/aches : none
Explosive lower workout.
HANG POWER CLEAN:
5@88lbs
5@110lbs
5@121lbs
-88 = too easy , wasted set
-121 = 5 reps :personal-record: tie
EXPLOSIVE HALF SQUATS :
3@220lbs
3@231lbs
3@242lbs
3@264lbs
-VMO started burning so i stopped at 4x3 ( normally i go for 8x3 progressing from explosive to ME halfs )
-Great form & explosion , bar jumping off
RDL:
8@176
8@187
8@198
STANDING CALVE RAISES:
4x6@209lbs
-Much weaker than last similar workout 2 weeks ago ( PRed half squat 3x330 and RDL 5x242 ).
-I still consider this workout a great one given the detraining and soreness ( i can't even walk normally ).
-Somehow HP cleans were the best of this season and tied PR, whack!
Nice, I really like this layout ^^
-
you mean that second row to be "2012 ON/OFF DAYS," i think.
LOL , fixed!
Nice, I really like this layout ^^
The log layout? Or the workout day template? Both not new anyway! :P
-
on your vids, you should scream "This is Sparta"
-
on your vids, you should scream "This is Sparta"
LOL
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 4-3
6, 7, 8 January 2012
Away at hometown again , nothing.
9 January 2012
Bball game.
Endurance much better than what i expected. Vert felt good but i didn't do any rim jumps to report.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 5-3
10 January 2012
Bodyweight@session : ~192 , wtf , probably water
Soreness : none
Injuries/aches : none
Explosive lower workout.
HANG POWER CLEAN:
5@88lbs ( same )
5@110lbs ( same )
5@121lbs ( same )
-Same loads with last time , much improved smoothness & 'jumping' the weight.
EXPLOSIVE HALF SQUATS :
3@231lbs ( +11 lbs )
3@242lbs ( +11 lbs )
3@253lbs ( +11 lbs )
3@264lbs ( same )
3@275lbs ( skipped last time)
3@297lbs ( skipped last time)
3@319lbs ( skipped last time)
3@319lbs ( skipped last time)
-Squat rack was taken , had to do them at the smith machine. Movement was unnatural , hated it. :pissed:
-Good explosion up to 297.
-319 was not fast and ROM was limited so i stopped adding.
RDL:
8@176lbs ( same )
8@198lbs ( +11 lbs )
8@220lbs ( +22 lbs )
-Awesome, more in the tank.
STANDING CALVE RAISES:
4x6@209lbs ( same )
Edit:
corrected my squat top sets load , was 319 and not 308.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 6-3
11 January 2012
Bodyweight@session : ~190
Injuries/aches : none
Soreness : none
Upper body workout
BENCH PRESS:
8@99lbs ( +11lbs )
8@110lbs ( +11lbs )
8@121lbs ( +11lbs )
8@132lbs ( +11lbs )
SEATED ROWS:
8@140lbs ( +11lbs )
8@155lbs ( +11lbs )
8@170lbs ( +11lbs )
8@185lbs ( +11lbs )
SEATED OHP:
8@61,5lbs ( +2lbs )
8@70,5lbs ( same )
8@79,5lbs ( -2lbs )
8@88lbs ( -4.5lbs )
-Cage was taken so had to do them with DBs.
WIDE GRIP LAT PULLDOWNS:
8@140lbs ( +10lbs )
8@150lbs ( +10lbs )
8@160lbs ( +10lbs )
8@160lbs ( same )
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 7-3
12 January 2012
Bodyweight@session : ~192
Soreness : none
Injuries/aches : none
ME lower workout.
SQUATS:
5@154 ( +22lbs )
5@165 ( +11lbs )
5@176 ( +11lbs )
5@187 ( +11lbs )
5@198 ( +11lbs )
-All sets and reps ATG. Goodmorning'ed last two reps of 198 set >:(
BB REVERSE LUNGES:
6@132 each leg ( same )
6@143 each leg ( +11lbs )
6@154 each leg ( +22lbs )
STANDING CALVE RAISES:
1x15@165 ( same )
1x15@176 ( +11lbs )
1x15@187 ( +22lbs )
-Good improvements , weak numbers.
-
yeah the "good improvements" part is what matters. keep on keepin' on!
-
yeah the "good improvements" part is what matters. keep on keepin' on!
Yes , thanks , my moto too. It is obvious that i am very weak at ATG squats but i will stick with them , i'm very interested to see how improving those will affect my jumping.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 9-5
13 January 2012
Just some lower body stretching , counting the days as off.
14 January 2012
Skiing 9am to 4pm
15 January 2012
Skiing 9am to 3pm
16 January
Legs toasted. Also got some light gastroenteritis from all the shit we ate at the mountains. Total rest.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 10-5
17 January 2012
Bodyweight@session : ~191.5
Injuries/aches : none
Soreness : none
Upper body workout
BENCH PRESS:
8@99lbs ( same )
8@110lbs ( same )
8@121lbs ( same )
8@121lbs ( -11lbs )
SEATED ROWS:
8@155lbs ( +15lbs )
8@165lbs ( +10lbs )
8@175lbs ( +5lbs )
8@185lbs ( same )
SEATED OHP:
8@59,5lbs ( -2lbs )
8@70,5lbs ( same )
8@79,5lbs ( +2lbs )
8@92,5lbs ( +4.5lbs )
WIDE GRIP LAT PULLDOWNS:
8@140lbs ( same )
8@150lbs ( same )
8@160lbs ( same )
8@170lbs ( +10lbs )
-Bench sucked but all the other lifts were improved despite still being a bit sick , good workout!
-
Weight #'s are looking good, especially the ratio of pulls being stronger than bench so u'll have good posture. Always a good feeling to get it in even when ur a lil sick, keep it up ;D Vag!
-
Thanks man!
About posture , i always had a horrible one , 'kyphosis' or 'forward head'. The latest years ( after i started working out again ) it has improved significantly. I didn't know that posture is related to bench/pull ratio but fwiw you are right , the strength ratio between them used to be 1:1 when i was working out in my 20's , now somehow my back is much more willing to get stronger and bigger than my chest.
-
18 January 2012
Bball game
Ok endurance , legs felt very springy and bouncy too. No rim jumps.
-
Thanks man!
About posture , i always had a horrible one , 'kyphosis' or 'forward head'. The latest years ( after i started working out again ) it has improved significantly. I didn't know that posture is related to bench/pull ratio but fwiw you are right , the strength ratio between them used to be 1:1 when i was working out in my 20's , now somehow my back is much more willing to get stronger and bigger than my chest.
Nice, it's def not a bad thing being stronger on the pull side. As long as your not one of those gym bro's only doing bench you'll be good. If you have trouble leaning forward make a conscious effort when benching to keep your head neutral. If ur upper back is kiphotic, rhomboid work will help like face pulls and rhomboid raises. Keep putting in that solid work Vag! pz
-
19 January 2012
Decided to gimme one more full rest day to recover from everything ( gastroenteritis and legs abuse the previous week ).
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 12-6
20 January 2012
Bodyweight@session : ~189 , been eating light lately , many soups etc.
Soreness : none
Injuries/aches : none
ME lower workout.
SQUATS:
5@165 ( +11lbs )
5@176 ( +11lbs )
5@187 ( +11lbs )
5@198 ( +11lbs )
4@209 ( +11lbs ) ( -1 rep )
-All sets and reps ATG.
-4th rep@209 was a grinder so didn't even try a 5th.
-Very happy with improvements.
BB LUNGES:
6@132 each leg
6@136,5 each leg
6@143 each leg
-Switched to normal lunges , gotta get used to the movement , felt unnatural today.
STANDING CALVE RAISES:
1x15@165 ( same )
1x15@176 ( same )
1x15@187 ( same )
-
By the time you got to 209 you tired yourself up with all those lower weight sets... why do you go that route instead of warming up with lower rep ranges and then go for a top set?
When I warm up I usually go with:
20x5
60x5
90x5
110x3
130x1
~150x1 (1RM)
130x5 work set
-
Well i dont want to do a 5RM , it is not a 5RM workout , it is a 5x5 one. I thought about going easier on the early sets to push on the last , but that would make them 'wasted'. There is no right or wrong here , its a tug of war , i like 5x5 as a combination of max strength and hypertrophy stim , and i like ramping up, but i don't like too light sets , i want them all challenging. Anyway im still in a noob gpp phase, gonna keep like this unltil i stop gaining, then switch to a 5:3:1 scheme which provides a little bit of all.
PS:
I don't log my warmups , but they are always the same: barx8 , ~40%x6 , 60%x4 , ~80%x2 , rest , work sets.
% = percentage of 1st work set load.
-
Then why don't you warm up to a heavy 5 rep set and then come down from there for the rest of your 4 sets of 5?
-
Why should i?
There are so many options , ramp to money set , ramp to #RM . steady weight for all sets , back-up set(s) for equal reps , back-up set(s) for higher reps , blah blah blah...
As i said , this is a GPP/hypertrophy oriented workout , i don't believe such alterations can really make a real difference, pushing as much as possible and progressive overloading is the key here.
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 13-6
21 January 2012
Bodyweight@session : ~187 ( AM ) , too light but i know its fake. Gonna bounce to normal after a good eating weekend!
Injuries/aches : none
Soreness : quads , hamstrings, glutes 3/5 , calves 2/5
Short arms workout@home:
SHOULDERS LATERAL DB RAISES:
3x8@10kg each hand
SHOULDERS FRONT DB RAISES:
3x8@10kg each hand
CONCENETRATION CURLS:
3x12@10kg each hand
SKULL CRASHERS:
3x12@20kg
:rant: I am neglecting core/plyos/jumping/stretching again , reminder does remind me but i still don't do them. Jumping is justified because weather is not good , but no excuse for plyos/core/stretching. :rant:
-
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 14-7
22 January 2012 : Total rest.
23 January 2012
Bodyweight@session : ~189
Soreness : hamstrings still sore , 2/5
Injuries/aches : none
Explosive lower workout.
HANG POWER CLEAN:
5@99lbs ( +11 lbs )
5@110lbs ( same )
4@121lbs ( -1 rep )
-Awesome progress on jumping the bar. Missed the catch at last rep of last set. I think i will switch to 5 sets of 3 reps.
EXPLOSIVE HALF SQUATS :
3@220 ( -11 lbs )
3@242 ( same )
3@264 ( +11 lbs )
3@286 ( +22 lbs )
3@275lbs
3@308 ( +11 lbs )
3@319lbs
3@330lbs ( +11 lbs )
-Reduced the total number of sets from 8 to 6 for better recovery in Wednesday's bball game. I was doing 4x3 explosive + 4x3ME , now 4x3 explosive + 2x3 ME.
-3@330 is again all time PR tie but previous was @191BW so actually it's :personal-record:
-Bar jumping off shoulders even with 286 , 308 2 grinders , 330 no grinders.
RDL:
8@198lbs ( +22 lbs )
8@220lbs ( +22 lbs )
8@242lbs ( +22 lbs ) , :personal-record:
-Boom! Had the strength for this PR long time now but kept losing grip , finally nailed it. Previous PRs 5x242/6x231
STANDING CALVE RAISES:
4x6@209lbs ( same )
-
Damn nice :highfive: :ibsquatting: :wowthatwasnutswtf:
-
24 January
Nothing! :uhhhfacepalm:
25 January
Bball game.
Very good endurance. Vert felt great , legs feeling very springy and bouncy.
A few rim jumps were mediocre though , did an SVJ at ~10'2'' ( ~27'' ) and 2 dropsteps and an RVJ , all at ~10'6'' ( 31'' ). Jumping efficiency lacking obviously , but that is expected from the lack of jumping.
:rant:
Reminder is not working. The only thing that is motivating/reminding is the on-off day count. Gonna change the format , keeping year's weeks and separate workout sessions count. Each workout should be at least 1/week and leg workouts should be 2/week , let's see how that goes!
:rant:
New reminder format:
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 4
Lower body sessions : 6
ME jumping sessions : 0
Stretching sessions : 2
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 4
Endurance sessions : 5
Gonna keep this until weather gets better so i can start jumping again , then restart counting. Probably will keep the total reminder results ( every time a mini-season ends ) in the 1st page of journal.
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 4
Lower body sessions : 7
ME jumping sessions : 0
Stretching sessions : 2
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 4
Endurance sessions : 5
26 January 2012
Nothing
27 January 2012
Bodyweight@session : ~191.5
Soreness : none
Injuries/aches : none
ME lower workout.
SQUATS:
5@176 ( +11lbs )
5@187 ( +11lbs )
5@198 ( +11lbs )
5@209 ( +11lbs )
5@214,5 ( +5.5lbs ) ( +1 rep )
-209 set was parallel , all other ( including the top 214,5 ) ATG.
-Good improvements again.
BB LUNGES:
6@132 each leg
6@143 each leg ( +5.5lbs )
6@154 each leg ( +11lbs )
-2nd time doing them , as expected they felt much better/natural.
STANDING CALVE RAISES:
1x15@165 ( same )
1x15@187 ( +11lbs )
1x15@187 ( same )
-165 too easy , wasted set.
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 4
Lower body sessions : 7
ME jumping sessions : 0
Stretching sessions : 2
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 5
Endurance sessions : 5
29 January 2012
Bodyweight@session : ~191
Injuries/aches : none
Soreness : Inner quads , glutes , hamstrtings and calves , all barely sore , ~1/5.
Upper body workout
BENCH PRESS:
8@99lbs
8@110lbs
8@121lbs
8@132lbs
-Free weights room is closed on Sundays , had to do them at a machine.
SEATED ROWS:
8@160lbs ( +5lbs )
8@170lbs ( +5lbs )
8@180lbs ( +5lbs )
8@190lbs ( +5lbs ) , :personal-record:
-Bam , previous PR was 8x187. Had more in the tank but didnt want to burn out for the rest of workout.
SEATED OHP:
8@110
8@121
8@132
8@132
-LOL , i am not that strong , had to do them at a machine too.
WIDE GRIP LAT PULLDOWNS:
8@150lbs ( +10lbs )
8@160lbs ( +10lbs )
8@170lbs ( +10lbs )
8@180lbs ( +10lbs )
-PR territory here too but not sure , have to check back in the journal.
-
nice work on the pull downs.
-
nice work on the pull downs.
Thanks. I checked , PRs are 8x187 / 4x198. My pulls are much better than my pushes , still nothing impressive though.
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 5
Lower body sessions : 8
ME jumping sessions : 0
Stretching sessions : 2
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 5
Endurance sessions : 5
31 January 2012
Bodyweight@session : ~193.5 , bloated.
Injuries/aches : none
Soreness : Some upper body DOMS , mainly chest and lats , ~2/5.
Explosive lower workout.
HANG POWER CLEAN:
3@99lbs
3@110lbs
3@121lbs
3xF@132lbs
-Changed to 4x3. Missed 3 times @132 , it seemed more like a psychological thing ( 20kg plate barrier ).
EXPLOSIVE HALF SQUATS :
3@231lbs ( +11 lbs )
3@253lbs ( +11 lbs )
3@275lbs ( +11 lbs )
3@297lbs ( +11 lbs )
3@319lbs ( +11 lbs )
3@341lbs ( +11 lbs ), :personal-record:
-The 319 was my best half squat set ever. Controlled descent , good depth , great explosion.
-341 was ok for legs but felt too heavy on back. Reduced ROM , like 1/3 squat. Still :personal-record:
RDLs:
Had to wait 20 minutes for some dicks to finish their rows on the squat rack ( ! ) to do my squats so then i run out of time , cancelled.
STANDING CALVE RAISES:
See RDLs
-
Damn, you're kicking my ass on these half squats :uhhhfacepalm: :highfive: , no wonder you're jumping higher off two feet.
I used 220 lbs yesterday to keep it really explosive.
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 4
Lower body sessions : 7
ME jumping sessions : 0
Stretching sessions : 2
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 4
Endurance sessions : 5
26 January 2012
Nothing
27 January 2012
Bodyweight@session : ~191.5
Soreness : none
Injuries/aches : none
ME lower workout.
SQUATS:
5@176 ( +11lbs )
5@187 ( +11lbs )
5@198 ( +11lbs )
5@209 ( +11lbs )
5@214,5 ( +5.5lbs ) ( +1 rep )
-209 set was parallel , all other ( including the top 214,5 ) ATG.
-Good improvements again.
BB LUNGES:
6@132 each leg
6@143 each leg ( +5.5lbs )
6@154 each leg ( +11lbs )
-2nd time doing them , as expected they felt much better/natural.
STANDING CALVE RAISES:
1x15@165 ( same )
1x15@187 ( +11lbs )
1x15@187 ( same )
-165 too easy , wasted set.
wow 15@187 for calve raises? Are your toes elevated or something? either ways i don't get how the hell people use so much weights for calf raises. 40lbs is already killing me lol
-
Damn, you're kicking my ass on these half squats :uhhhfacepalm: :highfive: , no wonder you're jumping higher off two feet.
I used 220 lbs yesterday to keep it really explosive.
Thanks!
Estimated 1RM is ~1.9xBW now , highest ever! Pity that i can't see how it transforms to jumping currently due to the weather.
wow 15@187 for calve raises? Are your toes elevated or something? either ways i don't get how the hell people use so much weights for calf raises. 40lbs is already killing me lol
I do them on a machine very similar to this:
(http://www.true-natural-bodybuilding.com/dream-gym/bomb-proof-standing-calf-raise.jpg)
Actually this machine makes them harder for me. On the previous gym i was going , i used this exact machine :
(http://www.fit-senior.com/acatalog/516gl.jpg)
Stepping on the calf raise pads of course, not at the 'squat' pad that is pictured.
I could rep out serious loads there , up to 420lbs... :o
-
I'm afraid of doing loaded calf raises. One - that my legs would slipp and a mess would happen and two - I've always had back problems after doing them. So I do them on one leg and use dumbbells/plates in that leg's corresponding hand. Going for 15-20 reps.
-
^^^
You could do them at the squat rack and use 2,5kg plates to elevate toes, you cant slip in a setup like that.
SL calve raises are fine too , i did them at the previous gym because i was too bored to load 300+lbs plates there. I prefer the bilateral ones because of the heavy load the back has to handle.
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 5
Lower body sessions : 8
ME jumping sessions : 0
Stretching sessions : 2
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 5
Endurance sessions : 6
1 February 2012
Bodyweight@session : ???
Injuries/aches : none
Soreness : none
Bball game.
Very good endurance , this has definitely improved a lot.
Vert felt very good again but i didn't do any rim jumps to report.
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 5
Lower body sessions : 8
ME jumping sessions : 0
Stretching sessions : 2
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 6
Endurance sessions : 6
2 February 2012
Bodyweight@session : ~192.5
Injuries/aches : none
Soreness : none
Short arms workout@home:
SHOULDERS LATERAL DB RAISES:
3x8@10kg each hand
SHOULDERS FRONT DB RAISES:
3x8@10kg each hand
CONCENETRATION CURLS:
3x12@10kg each hand
SKULL CRASHERS:
3x12@20kg
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 5
Lower body sessions : 9
ME jumping sessions : 0
Stretching sessions : 2
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 6
Endurance sessions : 6
3 February 2012
Bodyweight@session : ~192.5
Injuries/aches : none
Soreness : none
ME lower workout.
SQUATS:
5@176 lbs ( same )
5@187 lbs ( same )
5@198 lbs ( same )
5@209 lbs ( same )
5@220 lbs ( +5.5lbs )
-Last set parallel , all others ATG.
-Great improvements formwise and powerwise on first 3 sets , 209 just ok, 220 too hard ( limited ROM + goodmorning-ing ).
DB LUNGES MATRIX ( front-back-side ):
6@44 lbs each leg
6@15,5 lbs each leg
6@88 lbs each leg
-6 each leg = 2 matrixes each leg , so 2 lunges of each 'kind' for each leg per set.
-Dumped BB lunges , gonna try this matrix Lance suggested.
-Was lost trying to determine a good load for them , even 88lbs was too easy, next time better.
STANDING CALVE RAISES:
1x15@187 lbs ( +22lbs )
1x15@187 lbs ( same )
1x15@187 lbs ( same )
-
What stance do you use with your full squats vs your half squats and how much more, if any, are your feet externally rotated?
-
What stance do you use with your full squats vs your half squats and how much more, if any, are your feet externally rotated?
Stance is about shoulders width in both. Feet are almost neutral or 10-15 degrees external rotated in half squats , 30 or a bit more in full squats. Also i use 2,5kg plates to elevate heels in full squats , nothing in halg squats.
-
Hm... what if you go wider? Maybe you'd squat full better. If I were to keep a shoulder width stance I'd have a very hard time full squatting (where full = below parallel for me).
-
Hm... what if you go wider? Maybe you'd squat full better. If I were to keep a shoulder width stance I'd have a very hard time full squatting (where full = below parallel for me).
I prefer to improve my squat strength on the shoulders width stance.
You are right though, wider stance does help depth. Sometimes i use a slightly wider stance at my top set of 5x5 , when i feel i won't be able to complete the required reps , widening the stance is my way of 'cheating' since it becomes easier to squat the same load.
-
I would argue that you need to define "easier" - as in a wider stance allows better technique => easier or as in a wider stance gets you a bit lower and you need to travel less distance.
I don't see the need to strain with a narrow stance with full squats. Use jump specificity where needed (half squats).
-
^^^
I dont think i want to get in such a discussion ( bad/good/easy/hard/jump specific squat ), next thing you know its a 5-page internet war! 8)
I like the shoulder width stance , feels nice and natural. Its not as narrow as you think , we might even be at the same width.
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 5
Lower body sessions : 9
ME jumping sessions : 0
Stretching sessions : 2
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 7
Endurance sessions : 6
5 February 2012
Bodyweight@session : ~193
Injuries/aches : none
Soreness : Hamstrtings ~2/5.
Upper body workout
BENCH PRESS:
8@110lbs ( +11lbs )
8@121lbs ( +11lbs )
8@132lbs ( +11lbs )
8@143lbs ( +11lbs )
-Again at a machine.
SEATED ROWS:
8@165lbs ( +5lbs )
8@175lbs ( +5lbs )
8@185lbs ( +5lbs )
8@195lbs ( +5lbs ) , :personal-record:
SEATED OHP:
8@110 ( same )
8@120 ( same )
8@130 ( same )
8@140 ( +10lbs )
-Had to do them at a machine too.
WIDE GRIP LAT PULLDOWNS:
8@150lbs ( same )
8@160lbs ( same )
8@170lbs ( same )
8@180lbs ( same )
-Wanted to challenge my 8x187 PR but couldn't. 150 & 160 were light but 170 was hard and 180 was 8RM effort.
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 6
Lower body sessions : 10
ME jumping sessions : 0
Stretching sessions : 2
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 7
Endurance sessions : 6
6 February 2012
Bodyweight@session : ~193
Injuries/aches : none
Soreness : Chest and lats ~2/5.
Explosive lower workout.
HANG POWER CLEAN:
3@99 lbs ( same )
3@110 lbs ( same )
3@121 lbs ( same )
1+2xF@132lbs ( +1 rep )
-Managed to clean 1 rep@132 , failed to catch the other 2.
EXPLOSIVE HALF SQUATS :
3@243lbs ( +11 lbs )
3@264lbs ( +11 lbs )
3@286lbs ( +11 lbs )
3@308lbs ( +11 lbs )
3@330lbs ( +11 lbs )
3@352lbs ( +11 lbs ), :personal-record:
-Nice and strong and all but I feel i am done with those, I will reduce the load and increase the depth to barely above parallel.
Scheme will stay 6x3 explosive ( controlled eccentric and explosive transition/concentric ).
I will use each week's full squat 5RM as a steady load ( no ramp up ) for the first sessions and see how that goes.
RDLs:
8@176 lbs ( -22 lbs )
8@198 lbs ( -22 lbs )
8@220 lbs ( -22 lbs )
-Took those easy because i didn't do them last week and i have a game on Wednesday , didn't want to kill hams/back.
STANDING CALVE RAISES:
4x6@209( same )
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 6
Lower body sessions : 10
ME jumping sessions : 0
Stretching sessions : 3
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 7
Endurance sessions : 6
7 February 2012
Bodyweight@session : ~193
Injuries/aches : none
Soreness : none
Long lower body stretch routine ( hold each position time = 1min 30secs )
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 6
Lower body sessions : 10
ME jumping sessions : 0
Stretching sessions : 3
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 8
Endurance sessions : 6
8 February 2012
Bodyweight@session : ~193.5
Injuries/aches : none
Soreness : none
Had the week's bball game today but it got cancelled! :pissed:
Arms workout@home:
SHOULDERS LATERAL DB RAISES:
3x10@10kg each hand
SHOULDERS FRONT DB RAISES:
3x10@10kg each hand
CONCENETRATION CURLS:
3x12@10kg each hand
SKULL CRASHERS:
3x12@20kg
WRIST CURLS:
2x20@10kg
REVERSE WRIST CURLS:
2x12@10kg
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 6
Lower body sessions : 11
ME jumping sessions : 0
Stretching sessions : 3
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 8
Endurance sessions : 6
9 February 2012
Bodyweight@session : ~193
Injuries/aches : none
Soreness : none
ME lower workout.
SQUATS:
5@176 lbs ( same )
5@198 lbs ( +11lbs )
5@220 lbs ( same )
5@209 lbs ( +11lbs )
5@209 lbs ( same )
-220 set parallel , all others ATG.
-Changed ramping to 22lbs jumps instead of 11 to see if i can do better at top set before geting too tired and then back off.
Kinda worked , same top load but improved tonage/form ( last time i went 176/187/198/209/220 ).
DB LUNGES MATRIX ( front-back-side ):
9@70,5 lbs each leg ( +26.5lbs ) , ( +1 matrix / 3 reps per leg )
9@79 lbs each leg ( +17.5lbs ) , ( +1 matrix / 3 reps per leg )
9@88 lbs each leg ( +1 matrix / 3 reps per leg )
-Those are nice. I see myself geting stuck soon from grip though...
STANDING CALVE RAISES:
1x15@187 lbs ( same )
1x15@187 lbs ( same )
1x15@187 lbs ( same )
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 6
Lower body sessions : 11
ME jumping sessions : 0
Stretching sessions : 3
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 9
Endurance sessions : 6
11 February 2012
Bodyweight@session : ~195 , fake bw , too much water.
Injuries/aches : none
Soreness : Hamstrtings , VM , glutes , calves ~1/5.
Upper body workout
BENCH PRESS:
8@99lbs (same)
8@110lbs (same)
8@121lbs (same)
8@132lbs ( +11lbs )
-Back to free weights , comparisons are with last time i did them free too.
SEATED ROWS:
8@170lbs ( +5lbs )
8@180lbs ( +5lbs )
8@190lbs ( +5lbs )
8@200lbs ( +5lbs ) , :personal-record:
-3d PR workout in a row. Approaching plateau...
SEATED OHP:
8@77lbs ( +17,5lbs )
8@88lbs ( +17,5lbs )
8@99lbs ( +17,5lbs )
8@110lbs ( +17,5lbs )
-Back to free weights too here , shocking improvements.
WIDE GRIP LAT PULLDOWNS:
8@160lbs ( +10lbs )
8@170lbs ( +10lbs )
8@180lbs ( +10lbs )
8@190lbs ( +10lbs ) , :personal-record:
-Bam, previous PR was 8x187. True 8RM , don't think i can do more for now.
2 big PRs , 200lbs milestone in seated rows , all in all awesome workout.
The bench machine improvements of last workouts had very little carryover to the free bench, unlike the OHP machine that seemed to have big carryover. On the other hands maybe it is the shoulders getting more work on my 'arms workout@home' the lead to the free weights OHP improvements.
-
:ninja:^^^^
You do 8 reps with 50 kg at overhead press? :ninja:
I can barely do 8 with 35 kg, and that's only the first set. I can't do another 8 with that weight.
-
You do 8 reps with 50 kg at overhead press? :ninja:
I can barely do 8 with 35 kg, and that's only the first set. I can't do another 8 with that weight.
8x50kg is still weak as fuck though so we both gotta keep pushing...
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 7
Lower body sessions : 12
ME jumping sessions : 0
Stretching sessions : 3
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 9
Endurance sessions : 6
13 February 2012
Bodyweight@session : ~194,5
Injuries/aches : none
Soreness : none
Explosive lower workout.
HANG POWER CLEAN:
3@110 lbs ( +11 lbs )
3@121 lbs ( +11 lbs )
3@121 lbs ( same )
2@132lbs ( +1 rep )
-Good improvements , failed to catch the 3d rep@132 though.
EXPLOSIVE SQUATS :
6x3@198 lbs
-Bye bye heavy ass half squats , welcome barely above parallel @ ~80%1RM.
-Acceleration was great but i can't say whats the ideal weight for those , next time i will ramp my sets from 70 to 90 %.
RDLs:
8@198 lbs ( +22 lbs )
8@220 lbs ( +22 lbs )
6@242 lbs ( +22 lbs ) , ( -2 reps )
-198 was a joke , 220 still too easy, 242 i lost grip so failed to tie my 8x242 PR :pissed:
STANDING CALVE RAISES:
3x8@209
-Max load is 209 so i chaged from 4x6 to 3x8 as 6 reps were becoming too easy. Whatever...
-
Right, because 80x5 wasn't that bad :P
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 7
Lower body sessions : 12
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 9
Endurance sessions : 7
14 February 2012
Long lower body stretch routine
15 February 2012
Bball game.
Good endurance and vert.
No rim jumps , just one dunk attempt off 1 step at warmups, no dunk but was able to lay it in touching rim at ~10'5'', nice.
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 7
Lower body sessions : 13
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 9
Endurance sessions : 7
17 February 2012
Bodyweight@session : ~196.5
Injuries/aches : none
Soreness : none
ME lower workout.
SQUATS:
5@181,5 lbs ( +5.5lbs )
5@203,5 lbs ( +5.5lbs )
5@225,5 lbs ( +5.5lbs )
5@225,5 lbs ( +11lbs )
5@203,5 lbs ( -5,5 )
-Nice improvements , felt very strong.
-1st set@225,5 was parallel. Got too greedy and tried a second one , was a bit higher so backed off.
-All other sets ATG.
DB LUNGES MATRIX ( front-back-side ):
9@79 lbs each leg ( +8.5lbs )
9@88 lbs each leg ( +8.5lbs )
9@97 lbs each leg ( +8.5lbs )
-Loads were 18-20-22kg DBs at each hand , too bored to type the demicals.
STANDING CALVE RAISES:
1x15@187 lbs ( same )
1x15@187 lbs ( same )
1x15@187 lbs ( same )
-Couldn't add weight again, in each set the first 10 reps are easy but the last 5 are too challenging. No rush...
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 7
Lower body sessions : 13
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 10
Endurance sessions : 7
19 February 2012
Bodyweight@session : ~196.5
Injuries/aches : none
Soreness : none
BENCH PRESS:
8@110 lbs ( same )
8@121 lbs ( same )
8@132 lbs ( same )
8@143 lbs ( same )
-Back at a machine, comparisons are with last time i did them there.
SEATED ROWS:
8@175 lbs ( +5lbs )
8@185 lbs ( +5lbs )
8@195 lbs ( +5lbs )
8@205 lbs ( +5lbs ) , :personal-record:
-PR train here , 4th consecutive.
SEATED OHP:
8@110 lbs ( same )
8@120 lbs ( same )
8@130 lbs ( same )
8@140 lbs ( same )
-Back at the machine here too. Wrong ramping , 110 and 120 were too easy.
WIDE GRIP LAT PULLDOWNS:
8@160lbs ( same )
8@170lbs ( same )
8@180lbs ( same )
8@180lbs ( -10lbs )
-Didn't feel strong enough to tie last week's 190x8 all time PR so stayed at 180.
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 8
Lower body sessions : 14
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 10
Endurance sessions : 7
20 February 2012
Bodyweight@session : ~195
Injuries/aches : some upper back strain bugging all day , no bugging at workout though.
Soreness : chest&lats , ~2/5
Explosive lower workout.
HANG POWER CLEAN:
3@110 lbs ( same )
3@121 lbs ( same )
3@121 lbs ( same )
3@132lbs ( +1 rep ) , edit : ties all time :personal-record:
-Much improved form/explosiveness and finally got all 3 reps @ 132.
EXPLOSIVE SQUATS :
2x3@198 lbs ( same )
2x3@209 lbs ( +11 lbs )
2x3@220 lbs ( +22 lbs )
-Depth steady at barely above parallel.
-Ramped from ~80% to ~90% 1RM full squat , trying to find optimal weight. No big differences actually , probably should load more. I will keep adding weight while maintaining depth, until i lose explosiveness.
RDLs:
8@198 lbs ( same )
8@220 lbs ( same )
7@253 lbs ( +11 lbs ) , ( +1 rep ) , :personal-record:
-220 felt way too easy so i went for a PR and nailed it. Lost grip so didn't do 8 though. Previous PR 8x242.
STANDING CALVE RAISES:
3x8@209
-Getting too easy , might go to 4x8 next time.
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 8
Lower body sessions : 15
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 10
Endurance sessions : 7
24 February 2012
Bodyweight@session : ~194
Injuries/aches : none
Soreness : none
ME lower workout.
SQUATS:
5@187 lbs ( +5.5lbs )
5@209 lbs ( +5.5lbs )
5@231 lbs ( +5.5lbs )
5@209 lbs ( -16,5lbs ), ( ATG instead of barely above parallel )
5@209 lbs ( +5,5 )
-231 Parallel , all other ATG.
-Awesome strength , the 209 back-off sets were most probably my strongest/best form ATG sets ever.
DB LUNGES MATRIX ( front-back-side ):
9@88 lbs each leg ( +8.5lbs )
9@97 lbs each leg ( +8.5lbs )
9@97 lbs each leg ( same )
-22kg at each hand for 18 reps is my grip limit , legs can take more load but i'm losing my grip.
STANDING CALVE RAISES:
1x15@187 lbs ( same )
1x15@198 lbs ( +11lbs )
1x15@198 lbs ( +11lbs )
-Very strong , finally added weight here , was stuck@187 for ages.
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 8
Lower body sessions : 15
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 11
Endurance sessions : 7
26 February 2012
Bodyweight@session : ~195,5
Injuries/aches : none
Soreness : none
Upper body workout
BENCH PRESS:
8@121 lbs ( +11lbs )
8@132 lbs ( +11lbs )
8@143 lbs ( +11lbs )
8@154 lbs ( +11lbs )
-At the machine, awesome improvements.
-8*154 is the most i have bench-pressed ever but its a machine so i can't claim the :personal-record:
SEATED ROWS:
8@180 lbs ( +5lbs )
8@190 lbs ( +5lbs )
8@200 lbs ( +5lbs )
8@210 lbs ( +5lbs ) , :personal-record:
-LOL , 5th consecutive PR. Beasting those...
SEATED OHP:
8@120 lbs ( +10lbs )
8@130 lbs ( +10lbs )
8@140 lbs ( +10lbs )
7@150 lbs ( +10lbs )
-At the machine too, awesome improvements too.
-Failed 8th rep@150 , true 7RM.
-7*150 is the most i have ever pushed in this movement too but again i can't claim the :personal-record:
WIDE GRIP LAT PULLDOWNS:
8@160lbs ( same )
8@170lbs ( same )
8@180lbs ( same )
8@190lbs ( +10lbs ) , ties all time :personal-record:
-160 and 170 becoming easy now.
That was ( obviousely ) my best/strongest upper body workout EVER.
-
:highfive: :strong:
-
^^^ Thanks! :D
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 9
Lower body sessions : 16
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 11
Endurance sessions : 7
28 February 2012
Bodyweight@session : ~195,5
Injuries/aches : none
Soreness : none
Explosive lower workout.
HANG POWER CLEAN:
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( +11 lbs ) , ties :personal-record:
3@137,5lbs ( +5.5 lbs ) , NEW :personal-record:
-Woot!
EXPLOSIVE SQUATS :
2x3@198 lbs ( same )
2x3@220 lbs ( +11 lbs )
2x3@242 lbs ( +22 lbs )
-Depth steady at barely above parallel.
-242 is over 90% 1RM full squat , still able to move it extremely fast at this depth. Cant believe the difference a few inches of depth make.
RDLs:
3x8@220 lbs
-Took those easy because i have basketball training tomorrow so not posting the differences from last time.
STANDING CALVE RAISES:
4x7@209
-
30 February 2012
Bball game.
Just ok endurance , just ok vert. Did only 1 rim jump ( 2-steps-DLRVJ ), got ~10'7.5'' touch ( 32.5'' ).
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 9
Lower body sessions : 17
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 12
Endurance sessions : 7
Was a bit sick all week so missed yesterday's ME full squat day.
Also can't workout tomorrow ( supposed to do upper ) , so i joined the 2 workouts in a max-out workout today.
3 March 2012
Bodyweight@session : ~193,5 , too low because AM and very light breakfast
Injuries/aches : none
Soreness : none
Max out workout.
SQUATS:
5@132 lbs , ATG
5@176 lbs , ATG
3@220 lbs , ATG
3@242 lbs , barely above parallel
2@264 lbs , half squat.
-PR at barely above parallel depth is MSEM 5x1x253 so very happy with 3x242.
-264 was too heavy to go deep , meh.
Edit : checked log , 3@242 ties :personal-record: at barely above parallel depth.
BENCH PRESS:
5@88 lbs
5@110 lbs
3@132 lbs
3@154 lbs
-True 3RM , 1st rep ok , 2nd semi-grinder , 3d almost failed but got it.
-Must check log , 3x154 is PRish level.
Edit : checked log , PRs are 6@154 / 3@165 , so today was WEAK!
WIDE GRIP LAT PULLDOWN:
5@100 lbs
5@150 lbs
3@180 lbs
3@200 lbs
3@220 lbs , :personal-record:
-Awesome , true 3RM here too.
-Previous PR was 4@198 , huge PR. Expected it though as i've done 8@190 recently.
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 10
Lower body sessions : 18
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 12
Endurance sessions : 7
5 March 2012
Bodyweight@session : ~192,5 , WTF?
Injuries/aches : none
Soreness : none
Explosive lower workout.
HANG POWER CLEAN:
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
2@143 lbs ( +5.5 lbs ) , ( -1 rep ) , PR ???
-Have never cleaned 143 , PR and heaviest was last week's 137,5. Couldn't catch 3d rep though.
EXPLOSIVE PARALLEL BOX SQUATS :
2x3@176 lbs
2x3@198 lbs
2x3@220 lbs
-Squat rack was taken , had to do parallel box squats at the shoulders rack.
-I kinda liked those more than explosive half squats, maybe i'll switch to them permanently.
RDLs:
1x8@198 lbs ( same )
1x8@220 lbs ( same )
1x8@242 lbs ( -11 lbs )
-Was strong enough to tie the 7x253 PR but decided to avoid the fatigue it would cause.
STANDING CALVE RAISES:
3x8@209
-This is becoming too easy. I want to do low reps/ high load on dynamic day but max load is 209 :-\
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 10
Lower body sessions : 18
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 13
Endurance sessions : 7
6 March 2012
Bodyweight@session : ~195,5 , back to normal
Injuries/aches : none
Soreness : little sore @ VMO & glutes
Upper body workout
BENCH PRESS:
8@110 lbs ( same )
8@121 lbs ( same )
8@132 lbs ( same )
8@132 lbs ( -11lbs )
-Back to free weights, comparisons with last time i did them free ( 11 February ).
-WEAK! >:(
SEATED ROWS:
8@185 lbs ( +5lbs )
8@195 lbs ( +5lbs )
8@205 lbs ( +5lbs )
8@215 lbs ( +5lbs ) , :personal-record:
-6th consecutive 5-lbs PR. True 8RM , i don't think i can add next time.
SEATED OHP:
8@77 lbs ( same )
8@99 lbs ( +11lbs )
8@99 lbs ( same )
8@110 lbs ( same )
-Back to free weights too, comparisons with last time i did them free ( 11 February ).
-77 Was too easy so skipped the 88. 110 was too hard though, meh.
WIDE GRIP LAT PULLDOWNS:
8@160lbs ( same )
8@170lbs ( same )
8@180lbs ( same )
8@190lbs ( same ) , ties all time :personal-record:
-160 too easy but all others hard.
-
7 March 2012
Bball game.
-Good endurance , good vert.
-Grabbed rim at base of 2nd knuckle off SVJ , ~27''
-Touched base of palm at rim off 1 step , ~32,5''
-
Like the way you organize your workouts; really lets you see how much work you put in during a given period.
Btw, sent you a message, man.
-
Like the way you organize your workouts; really lets you see how much work you put in during a given period.
Yes , i like this layout. Its's a reminder and a fast overview at the same time. When i finish that period i will store the results at the 1st journal page and reset numbers.
Btw, sent you a message, man.
Ah , missed it , ok replied now , cheers!
-
^ tell me that you click modify on the previous post, then ctrl+a/ctrl+c the data including the bold/color tags, then start making the new post by ctrl+v.. change some entries... done.
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^ tell me that you click modify on the previous post, then ctrl+a/ctrl+c the data including the bold/color tags, then start making the new post by ctrl+v.. change some entries... done.
Almost , i use a different (but equally wicked and retarded ) sequence:
I quote the previous post , delete the first line ( [quote...] ) modify vals , delete everything under the date/soreness/injury lines.
Then use 'Insert quote' on a previous post that has the same workout template , delete quotes again , modify vals , done.
:wowthatwasnutswtf:
-
haha, that's why i abandoned formatting for the most part. too much of a pain in the ass.
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 10
Lower body sessions : 19
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 13
Endurance sessions : 9
9 March 2012
Bodyweight@session : ~195
Injuries/aches : none
Soreness : none
SQUATS:
5@198 lbs ( +11lbs ) , full
5@220 lbs ( +11lbs ) , full
5@242 lbs ( +11lbs ) , barely above parallel , :personal-record: for this depth ( previous was 3x242 )
5@264 lbs , half
5@286 lbs , half
-Thought i was weak today because i couldn't break parallel with 242. Now that i log it, it turns out it is a PR at that depth. It also seems like i added too much form last week, should have sticked to 5,5lbs jumps.
-Decided to replace the 2 back-off full squat sets with heavy half squats, i miss doing them and i am good at them. Load will steadily be 22 & 44 lbs above max full squat set. If in time it becomes too easy i will be pushing depth and not load. Today 264 was good and explosive but 286 too heavy ( or i was too tired by then ) , all reps were semi-grinders.
DB LUNGES MATRIX ( front-back ):
6@105,5 lbs each leg ( +17,5lbs )
6@105,5 lbs each leg ( +8,5lbs )
6@105,5 lbs each leg ( +8,5lbs )
-Decided to stop doing the side-lunge , wasn't feeling it anyways. Now 3 matrixes = 12 total reps ( 6 per leg , 3 front / 3 back ).
-This way i can push more the load too, as show by the progress above. That's because time holding the DBs is shorter so i dont have grip problems ( for now ).
STANDING CALVE RAISES:
1x15@198 lbs ( +11lbs )
1x15@198 lbs ( same )
1x12@198 lbs ( -3 reps )
-Wow , reached failure @ last set , couldn't complete the last 3 reps.
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 10
Lower body sessions : 19
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 14
Endurance sessions : 9
10 March 2012
Bodyweight@session : ???
Injuries/aches : none
Soreness : none
Arms workout@home:
SHOULDERS LATERAL DB RAISES:
3x8@10kg each hand
SHOULDERS FRONT DB RAISES:
3x8@10kg each hand
CONCENTRATION CURLS:
3x12@10kg each hand
SKULL CRASHERS:
3x12@20kg
WRIST CURLS:
2x20@10kg
REVERSE WRIST CURLS:
2x12@10kg
-Those were too heavy , next time ill try 6kg/20reps.
Everything else was very strong although i haven't done that workout for ~1 month.
Good carryover from my consistent push-pull workouts progress.
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 11
Lower body sessions : 20
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 14
Endurance sessions : 9
12 March 2012
Bodyweight@session : ~194,5
Injuries/aches : none
Soreness : Hamstrings ~2/5. Were sore all weekend , i guess the heavy half squats hit them bad.
Explosive lower workout.
HANG POWER CLEAN:
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
3@143 lbs ( +1 rep ) , :personal-record:
-Nice! Not 'jumping' the weight@143 but i like this 11lbs/4-sets ramping, from jumping it at 1st set to almost failure 3 reps at top set.
EXPLOSIVE PARALLEL BOX SQUATS :
3@198 lbs ( +22 lbs )
3@209 lbs ( +33 lbs )
3@209 lbs ( +11 lbs )
3@220 lbs ( +22 lbs )
3@220 lbs ( same )
3@231 lbs ( +11 lbs )
-Definitely my fav explosive exercise, i don't know why i stopped doing them.
-Awesome explosion & speed although kinda heavy ( 198 = ~75% 1RM . 231 = ~90% 1RM ).
RDLs:
1x8@198 lbs ( same )
1x8@220 lbs ( same )
1x8@242 lbs ( same )
-242 felt harder than last times , probably because of sore hamstrings.
STANDING CALVE RAISES:
3x8@209
-
Why aren't you filming some of this stuff like the cleans and squats?
-
Why aren't you filming some of this stuff like the cleans and squats?
Yes , that would be useful. Unfortunately it's a commercial gym packed with people, not easy to film in there. Best chance is some Saturday morning that it's mostly empty but it doesn't fit my schedule. I will film first chance i get though , want to see my form progress.
13 March 2012
Long lower body stretch routine.
-
14 March 2012
Bball game
Good endurance , good vert.
Legs feeling very powerfull , got 10'3'' ( 28'' ) SVJ and 10'8'' ( 33'' ) DLRVJ.
Wrist@rim , that always feels awesome! Also great to be there without any jumping session the last 3 months.
-
Had parents visiting me so didn't work out at all for 3 days. Let's see it as a forced deload/break! LOL
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 11
Lower body sessions : 20
ME jumping sessions : 1
Stretching sessions : 5
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 14
Endurance sessions : 10
18 March 2012
Bodyweight@session : ~195
Injuries/aches : none
Soreness : none
Went at the park.
Timing was bad , it was cold , windy , had eaten 2,5 hours before going etc. Doesn't matter, it was more like an introductory jumps/dunks session.
Max SVJ = ~27,5'' , repeatable = ~26,5''
Max dropstep = 32'' , repeatable.
Max DLRVJ = 32,5'' , repeatable.
Although i couldn't palm the ball today , i was able to dunk 2-handed on 9'10'' off the dribble. Also able to dunk 1-haded ( cuffed ) but not hard, need more vert for that. Tried dunking 9'8'' but it was too easy so i lost interest after 2 hard dunks ( 2 hander and cuffed lefty , both DLRVJ off the dribble ). I tried to dunk 10' off the dribble too but the best i could do was lay it in touching rim at the middle of 3d knuckle.
Overall i am very happy with the consistency ( no jumps under 31,5'' after warming up ) , also with the smoothness and efficiency of DLRVJs. Awesome starting point for this year.
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 12
Lower body sessions : 21
ME jumping sessions : 1
Stretching sessions : 5
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 14
Endurance sessions : 10
19 March 2012
Bodyweight@session : ~194
Injuries/aches : none
Soreness : sore abs , traps and calves , ~2/5
Explosive lower workout.
HANG POWER CLEAN:
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
3@143 lbs ( same ) , ties :personal-record:
EXPLOSIVE PARALLEL BOX SQUATS :
3@198 lbs ( same )
3@198 lbs ( -11 lbs )
3@209 lbs ( same )
3@220 lbs ( same )
3@231 lbs ( +11 lbs )
3@242 lbs ( +11 lbs )
-First set was slow so stayed at 198. Got the feeling at 2nd set.
-Everything was extremely fast and explosive up to 231. 242 was slower but not slow.
RDLs:
1x8@198 lbs ( same )
1x8@220 lbs ( same )
1x8@242 lbs ( same )
STANDING CALVE RAISES:
3x8@209 ( same )
-
20 March 2012
Lower body stretch routine ( hold each position = ~1 min )
-
21 March 2012
Bball game.
Medium endurance and vert.
I did get 28'' SVJ and 32'' RVJ at warmups but legs felt unrecovered , too tight/stiff and got tired fast.
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 12
Lower body sessions : 21
ME jumping sessions : 1
Stretching sessions : 6
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 15
Endurance sessions : 11
23 March 2012
Bodyweight@session : ~195
Injuries/aches : none
Soreness : none
Upper body workout
BENCH PRESS:
8@99 lbs ( -11lbs )
8@110 lbs ( -11lbs )
8@121 lbs ( -11lbs )
8@132 lbs ( same )
SEATED ROWS:
8@175 lbs ( -10lbs )
8@185 lbs ( -10lbs )
8@195 lbs ( -10lbs )
8@205 lbs ( -10lbs )
SEATED OHP:
8@77 lbs ( same )
8@88 lbs ( -11lbs )
8@99 lbs ( same )
8@110 lbs ( same )
WIDE GRIP LAT PULLDOWNS:
8@160lbs ( same )
8@170lbs ( same )
8@180lbs ( same )
8@190lbs ( same ) , ties all time :personal-record:
Lost last week's workout and previous week i did it on Tuesday so i haven't lifted from 6 March , therefore not bad.
MUST STAY CONSISTENT , :pissed:
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 12
Lower body sessions : 22
ME jumping sessions : 1
Stretching sessions : 6
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 15
Endurance sessions : 11
24 March 2012
Bodyweight@session : ~195
Injuries/aches : none
Soreness : none
ME lower
RIM JUMPS ( 10' rim , concrete court ):
1x4 SVJs: terrible , max 26,5''
1x4 dropsteps : no power , max 31''
4x4 DLRVJs : Started horrible ( 1st set max = 30,5'' ) , ended up good , steady 32'' to 32,5'' and a couple 33''
-Not bad but wanted better from this session ( AM + caffed up ).
SQUATS:
5@187 lbs ( -11lbs ) , full
5@209 lbs ( -11lbs ) , full
5@231 lbs ( -11lbs ) , barely above parallel
5@253 lbs ( -11lbs ) , half
5@275 lbs ( -11lbs ) , half
-Not sure if detrained from missing last week's ME day or tired from ME jumps. Weak anyway.
-On the good side , form is solid , got much better at keeping weight mid/back foot and leaning less.
DB LUNGES MATRIX ( front-back ):
Bored+tired , skipped :uhhhfacepalm:
STANDING CALVE RAISES:
1x15@187 lbs ( -11lbs )
1x15@198 lbs ( same )
1x15@198 lbs ( +3 reps )
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
DB LUNGES MATRIX ( front-back ):
Bored+tired , skipped :uhhhfacepalm:
lmao bored and tired. man i forxce myself everytime to just do the damn lunges.
-
^ Nah , im fine with lunges , i even like them except from the grip failure part. Was a bit short on time too that day.
PS : Quoting the reminder's headline together with the lunges log = mystery! :ninja:
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 13
Lower body sessions : 23
ME jumping sessions : 1
Stretching sessions : 6
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 15
Endurance sessions : 11
26 March 2012
Bodyweight@session : ~194
Injuries/aches : none
Soreness : quads & glutes 1/5 , hamstrings 3/5
Explosive lower workout.
HANG POWER CLEAN:
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
2@148,5 lbs ( +5,5 lbs ) , ( -1 rep ) , :personal-record:
-Those keep getting better and better. Failed to catch 3d rep @ top set.
-Previous PR was 3@143 that i did the last 2 weeks. I think i will add 5th set that i will go for a max single.
EXPLOSIVE PARALLEL BOX SQUATS :
3@198 lbs ( same )
3@209 lbs ( +11 lbs )
3@220 lbs ( +11 lbs )
3@231 lbs ( +11 lbs )
3@242 lbs ( +11 lbs )
3@253 lbs ( +11 lbs ) , :personal-record:
-Insane power , even at top set bar flew up in all reps.
-Just checked log , last time i was doing explosive box squats was ~2 years ago , PR back then was 2x231. So last week's 3x243 and this week's 3x253 are PRs.
RDLs:
3x8@198 lbs
-Decided to go light on those because of hamstring soreness.
STANDING CALVE RAISES:
3x8@209 ( same )
-
This^^^
We'll see how this gain in half squat strength/speed correlates with your jumps in the near future.
-
^I'd say that this year's strength block main feature was not half squats but full squats. My ME day's goal was to improve my 5RM full squat , halfs were supplementary all year long. I did PR on halfs with 352x3 but i stopped doing them next workout , to go with deeper ones ( barely above parallel ) , then i stopped those too and went to parallel box squats.
That's why im very interested to see what will happen this year , because all the other years the strength-training was half-squat-based.
-
How much quad dominant would you say you are?
-
^ Probably not much. It seems that hamstrings and glutes are engaged and firing ok in all actions ( weight room and sports ).
P-chain is strong , i am able to do 8x253 RDLs when i struggle to go bellow parallel squat for 5x242.
I do have big and strong quads , but i think they are not masking glutes and hams ( that's what i have in mind as quad dominance ).
-
I'm still dissapointed I haven't seen a one leg jump from you for quite some time... you had a thing going on with that. I don't get why you don't practice it more... speaking of which, what about calf development and strength?
-
^You haven't seen any jumps actually , haven't had a ME jumps session for ~4months until last week.
Calves are big and strong , i hit them twice per week , 3x15@90kg / 4x8@95kg with deep ROM.
SLRVJs: face it, i am a DL jumper. Even when i am cutting and get below 85kg and lean and hit some 30-31 SLRVJs , DLRVJ is at 34-35. Also SLRVJs cause a huge stress on my shins , can't afford frequently training them. I think we had that same chat again.
-
But your form looked good and you were much closer to dunking with the ball in hand than off two feet the last time you attempted one-leg jumps.
-
Form is good and i enjoy SLRVJs, i just get higher with DLRVJs , is quite as simple.
What you are refering to never happened , what really happened is this:
http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg63563/#msg63563
Its was my best SLRVJ day ever , and a bad DLRVJ day , yet i jumped 32'' DLRVJ while SLRVJ was at 30''.
Even that day i missed all SLRVJ dunk attempts while i dunked off 2 feet , single and double handed.
Scroll that page up and see that 1 week before that i had 35'' DLRVJ:
http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg63189/#msg63189
Sorry to ruin your dream... :'(
-
Hey, at least the triple orgasm was nice
:ninja:
-
^ :P
27 March 2012
Lower body stretch routine.
28 March 2012
Bball game.
Fair endurance , awesome vert.
Legs felt very powerful, did only a couple of rim jumps , easy 10'7'' ( 32'' ) dropstep and a 10'3'' double handed rim grab ( mid of 3d knuckle @ rim ) off 2 steps.
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 13
Lower body sessions : 23
ME jumping sessions : 2
Stretching sessions : 7
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 16
Endurance sessions : 12
29 March 2012
Bodyweight@session : ???
Injuries/aches : none
Soreness : none
Arms workout@home:
SHOULDERS LATERAL DB RAISES:
3x10@10kg each hand
SHOULDERS FRONT DB RAISES:
3x10@10kg each hand
CONCENTRATION CURLS:
3x12@10kg each hand
SKULL CRASHERS:
3x12@20kg
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 13
Lower body sessions : 24
ME jumping sessions : 2
Stretching sessions : 7
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 16
Endurance sessions : 12
31 March 2012
Bodyweight@session : 192,5 ( AM )
Injuries/aches : none
Soreness : none
ME lower workout
JUMP SNATCHES:
3@44
3@55
3@66
3@77
3@88
-First time ever doing them. Went great , able to jump and not pull, also snatch and not push.
-I felt like i could go heavier but i will keep it light to get the technique down good.
SQUATS:
5@187 lbs ( same ) , full
5@209 lbs ( same ) , full
5@236,5 lbs ( +5.5 lbs ) , 3 reps parallel , 2 barely above.
5@258,5 lbs ( +5.5 lbs ) , half
5@280,5 lbs ( +5.5 lbs ) , half
-Very nice , top set of full squats was depper AND heavier than last time.
-Half squats much improved , good control and depth.
STANDING CALVE RAISES:
1x15@198 lbs ( +11 lbs )
1x15@198 lbs ( same )
1x15@198 lbs ( same )
-First time that i managed 3x15@198 at this machine , best ive done was 15-15-12.
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 14
Lower body sessions : 25
ME jumping sessions : 2
Stretching sessions : 7
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 16
Endurance sessions : 12
2 April 2012
Bodyweight@session : ~195
Injuries/aches : none
Soreness : none
Explosive lower workout.
HANG POWER CLEAN:
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
2@143 lbs ( -5,5 lbs )
0@154
-Up to 132 most powerfull than ever. Failed last catch @143 and the single attempt @154 >:(
-154 was more like a mental fail ( never did a 1RM clean till today ) plus my forearms were too tired from lowering the bar at previous 4 sets ( cant dump it , have to let it fall and stop it ).
EXPLOSIVE PARALLEL BOX SQUATS :
3@198 lbs ( same )
3@209 lbs ( same )
3@220 lbs ( same )
3@231 lbs ( same )
3@242 lbs ( same )
3@258,5 lbs ( +5,5 lbs ) , :personal-record:
-Awesome again , even 258,5 was slower than the rest but still very fast.
-How the FUCK am i able to move ~260lbs from parallel box explosively and not able to do 5x236 free parallel squats?
RDLs:
-Cancelled. Part of a transition to a new training plan , more info soon.
STANDING CALVE RAISES:
3x8@209 ( same )
-Very strong , i don't want to rep-out those on the dynamic day, i want to do sth like 4x6 near failure, but the that 209 lbs max load of the machine is not enough anymore for my calves strength. Will switch to SL calve raises so i can load more.
-
What bar position do you use for the box squats vs the free squats?
When I was doing high bar full squats I had the same "problem"... I remember I was barely squatting 100x4 full but box squatting 110x5 (parallel box depth, but that wasn't the problem in the full squat).
When I was squatting high bar I was so quad dominant that when I was box squatting I could garner more glute power (even though I was still using a high bar placement) so... you might want to look into that.
-
^Actually that's a pretty accurate description of the situation. I squat high-bar both in free and box squats, but in the box squats i feel much better hips/glutes contribution at powering the bar up. As i said a few posts ago i don't think i am quad dominant in general, but particularly getting out of the hole in the heavy full squat sets feels very much quad dominant.
We've talked about my low-bar squatting a few times, you know i hate it and i can't get it right ( i tried , repeatedly ). Maybe it's time to man up and build up my low-bar squat, starting as low as it takes. My current block ends next week so it's a convenient point in time for a change.
-
Maybe it's time to man up and build up my low-bar squat, starting as low as it takes. My current block ends next week so it's a convenient point in time for a change.
This^^^^^ :highfive: :-*
I still struggle with the low bar squat when I feel the bar slipping on my back like I did on Sunday. I used a "new" bar. Never doing that again. Old bars that have friction are the best for low bar squatting. And if I didn't have these unflexible shoulders/pecs/scapulas it would be so much easier.
If you can catch in a clean with your elbows up/in front you shouldn't have much problems low bar squatting AFTER you figure out where the bar should sit (which might take some time and make you think about quitting quite a few times before it happens).
But yeah, I started low bar squatting with 50 kg so...
http://www.youtube.com/watch?v=TfuzsKOqrjI
-
4 April 2012
Bball game
Good stamina , very good vert.
Only one rim jump , easy 10'7,5'' ( 32,5'' ) DLRVJ.
Also got this weird in-game play , i went up for an offensive rebound, i thought i was going to tip it in from underneath the rim but i was so high that i got stuffed from the rim , teammates thought i went for a putback dunk!
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 13
Lower body sessions : 26
ME jumping sessions : 2
Stretching sessions : 7
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 16
Endurance sessions : 13
6 April 2012
Bodyweight@session : ~192,5 , weirdly low.
Injuries/aches : none
Soreness : none
ME lower workout
JUMP SNATCHES:
3@55 ( +11 lbs )
3@66 ( +11 lbs )
3@77 ( +11 lbs )
3@88 ( +11 lbs )
3@99 ( +11 lbs )
-Up to 88 awesome. 99 not so good , was catching bar between head and final position and OHP-ing it up.
SQUATS:
5@187 lbs ( same ) , full
5@220 lbs ( +11 lbs ) , full
5@242 lbs ( +5.5 lbs ) , just above parallel
5@264 lbs ( +5.5 lbs ) , half
5@286 lbs ( +5.5 lbs ) , half
-Full squat level = pussy.
BENCH PRESS , Lance method:
110lbs:
8 + 6 + 6 , total = 22reps
SEATED MACHINE ROWS , Lance method:
185lbs:
10 + 8 + 7 , total = 25 reps
STANDING CALVE RAISES:
1x15@198 lbs ( same )
1x15@198 lbs ( same )
1x15@198 lbs ( same )
-
What's your full squat 1RM?
-
What's your full squat 1RM?
Unknown , i havent done singles in a long time. My best full squat is 5X225 , best parallel is 5x236 and best barely above parallel is 5x242.
-
Do you go full full or full not so full? :P
For example, when I mean full squat I don't mean super-duper ass to under the ground kind of ATG, but below parallel with good form.
In other words - is it the technique/flexibility or is it the strength (or lackthereof) from that bottom position?
-
What i log as full squat is a depth between parallel and ATG. I don't think i can go lower with my ~shoulder width stance.
I think my full squat is limited from lack of strength at the hole, as i perform my full squats easy and with perfect form with lighter loads.
Generally , i think my built ( long legs ,short torso ) does not favor full squats, sth also shown from the huge strength gap with my half squats. Yet i am still willing to push as much as i can to improve that pussy-level full squat strength of mine. I will keep pushing full squats and favoring them over halfs till the end of this training season ( summer vacations at August ), then re-evaluate.
-
I would suck at full squatting as well if I was using such a narrow stance... especially with my feet facing straight forward instead of externally rotated about 20-30 degrees.
-
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 14
Lower body sessions : 27
ME jumping sessions : 2
Stretching sessions : 7
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 16
Endurance sessions : 13
10 April 2012
Bodyweight@session : ~193.5
Injuries/aches : none
Soreness : none
Explosive lower workout
Potentiation lower workout
HANG POWER CLEANS:
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
2@143 lbs ( same )
1@154 lbs , :personal-record:
-Awesome. Form and explosiveness felt improved in all sets, also cleaned 154 for the first time ever.
EXPLOSIVE PARALLEL BOX SQUATS:
BUFFERED MSEM FULL SQUATS :
8x1@220 lbs
-Missed Mondays workout and have bball practice tomorrow so decided to do buffered MSEM instead of box squats.
-220 should be ~80% of 1RM. Full ROM and perfect form in all reps, 45 seconds rests.
STANDING CALVE RAISES:
3x8@209 ( same )
-
I wonder if you get any potentiation tomorrow
-
I wonder if you get any potentiation tomorrow
Yeah , me too, tomorrow its a training day at the wooden court so a perfect change to get some more quality ME jumps than usual. Kellyb suggests an AM-PM style for buffered singles clusters, squat AM , jump PM. Not sure if my recovery ability is up for that though so i will try to experiment with recovery times to AREG/optimize it.
-
11 April 2012
Bball practice.
Potentiation didn't work , legs were unrecovered, tired and stiff , also was sore in quads, glutes and calves. :uhhhfacepalm:
Didn't jump much as i felt totally unexplosive, a few warmup 1-step DLRVJs were in the 10'6'' area ( 31-ish ).
-
^Dafuq , who negged a random bbal practice day and why?
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 14
Lower body sessions : 28
ME jumping sessions : 2
Stretching sessions : 7
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 17
Endurance sessions : 13
12 April 2012
Bodyweight@session : ~193
Injuries/aches : none
Soreness : slight quads soreness
ME lower workout + Lance method upper
JUMP SNATCHES:
3@66 ( +11 lbs )
3@77 ( +11 lbs )
3@88 ( +11 lbs )
3@99 ( +11 lbs )
3@99 ( same )
-Very good , form @99 was good this time , snatching and not pressing.
SQUATS:
5@187 lbs ( same ) , full
5@220 lbs ( same ) , full
5@242 lbs ( same ) , just above parallel
5@264 lbs ( same ) , half
5@308 lbs ( +22 lbs ) , half
-Still not able to go deep enough@242 , not even parallel. :uhhhfacepalm:
-Decided to push a bit more on half squats top set, went good, same depth/form/difficulty with last week's 286.
BENCH PRESS , Lance method ( 45 seconds pauses ):
110lbs ( same ) :
11 + 9 + 5 , total = 25reps ( +3 reps )
SEATED MACHINE ROWS , Lance method ( 45 seconds pauses ):
190lbs ( +5 lbs ) :
10 + 7 + 7 , total = 24 reps ( -1 rep )
STANDING CALVE RAISES:
1x15@198 lbs ( same )
1x15@198 lbs ( same )
1x15@198 lbs ( same )
-
Damn, you really went down in that 3rd set ... 11+9 and then suddenly only 5. I have that tendency as well. Maybe we just have fast twitch fibers that don't have enough time to recover in 45 s :D
-
^Nah, I've been doing 4x8 upper all year long, I'm ok with that rep range, i just pushed almost to failure in first 2 sets so got too fatigued. That and a mental CNS shutdown because with those last 5 i reached the 25 reps needed to advance weight , as silly as it may sound! :P
-
Easter weekend here so 4 days off.
Want to change training schedule to a higher frequency one but its not doable yet. Not updating the weekend reminder as i consider the previous block done , gonna keep previous scheme for a while but cancel the upper body day and integrate upper workouts in the lower body days with 'Lance-method'. So for now its 2 days [lower + lance upper] plus one 3d lower when possible. Eventually the 3d lower will be permanent and i will add sprints/plyos/ME jumps.
17 April 2012
Bodyweight@session : ~194
Injuries/aches : none
Soreness : none
Potentiation lower workout ( bball game tomorrow ).
HANG POWER CLEANS:
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
3@143 lbs ( +1 rep) , 3RM :personal-record:
1@154 lbs ( same ) , ties 1RM :personal-record:
-Constant progress , love how those go.
BUFFERED MSEM FULL SQUATS :
8x1@198 lbs ( -22lbs )
-Last week i didn't recover from 8x1@220 so lowered to 198 to see what happens.
-Very powerful and explosive BUT : I filmed the first 3 reps and although i thought i was going full ROM they were a couple of inches above parallel!
Big fail, must think well what to do with my full squats. :uhhhfacepalm:
STANDING CALVE RAISES:
-Didn't recover from them last week too so skipped them.
SHOULDERS SEATED OHP , Lance method ( 45 seconds pauses ):
88 lbs :
12 + 10 + 8 , total = 30reps.
WIDE GRIP LAT PULLDOWNS, Lance method ( 45 seconds pauses ):
160 lbs :
10 + 8 + 8 , total = 26reps.
-First time doing both those Lance-style , i obviously went too light in both. :uhhhfacepalm: :pissed:
-
Externally rotate feet more, widen the stance a bit more.
-
Externally rotate feet more, widen the stance a bit more.
Feet are externally rotated , about 30 degrees. Stance could be wider indeed. Maybe i should step out of the cage too , maybe the fear of hitting it at the bottom stops me , i did smash it hard at my 60kg warmup set today.
To anyone interested , i just uploaded a vid with some HP cleans and squats from today's workout at my pics and vids thread, here's the link:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg69291/#msg69291
-
All this time I wondered why you used such awkward weight amounts like 121lbs, and 132lbs. Never occurred to me that you were converting from kilos til I saw your vid.
-
All this time I wondered why you used such awkward weight amounts like 121lbs, and 132lbs. Never occurred to me that you were converting from kilos til I saw your vid.
LOL yes , i convert kilos, that goes back before joining the forum, i was talking with kellyb and adarqui for coaching advice and they both use lbs so it just became a habbit to log in lbs.
18 April 2012
Bball game.
Awesome endurance , not sure about vert.
I don't know if potentiation worked , i wasn't sore like i was last week after 8x1@220. Legs felt explosive and were ready to fire during all game. A couple of rim jumps were low though , 26-ish SVJ and 30-ish dropstep.
-
19 April 2012
Bodyweight@session : ~193.5
Injuries/aches : none
Soreness : none
ME lower workout + Lance method upper
JUMP SNATCHES:
3@55 ( -11 lbs )
3@66 ( -11 lbs )
3@77 ( -11 lbs )
3@88 ( -11 lbs )
3@99 ( same )
-Changed form. Lowering bar above knee insted of under it. Lowered load to get it right. Went good.
SQUATS:
5@198 lbs ( +11 lbs ) , full
5@220 lbs ( same ) , parallel
5@242 lbs ( same ) , just above parallel
5@275 lbs ( +11 lbs ) , half
5@308 lbs ( same ) , half
-Used wider stance. No depth or strength improvements.
-Once again not able to go deep enough@242 , not even parallel.
BENCH PRESS , Lance method ( 45 seconds pauses ):
115,5lbs ( +5,5 lbs ) :
9 + 7 + 5 , total = 21reps ( -4 reps )
SEATED MACHINE ROWS , Lance method ( 45 seconds pauses ):
190lbs ( same ) :
12 + 8 + 7 , total = 27 reps ( +3 reps )
STANDING CALVE RAISES:
1x15@198 lbs ( same )
1x15@198 lbs ( same )
1x15@198 lbs ( same )
-
You should film your snatches...
-
You should film your snatches...
(http://i0.kym-cdn.com/entries/icons/original/000/000/015/orly.jpg)
New form video uploaded on my pics/vids thread , comment there people:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg69400/#msg69400
-
Upon further inspection of my last video and older videos of half squats , i decided that the ROM of my current heavy 'half squats' is ridiculously limited. They are actually quarter squats and i don't see the point of wasting time and effort with them when my full squat strength is lacking so much, so i decided to phase them out.
I still see the benefits of half squats, especially for my build, but whenever i use them I will use a maximum of 110% of what i can get to parallel or barely above ( currently 5x242lbs ) , so top set for half squats will now be 5x265.
Most probable setup for ME day is 5x5 in 22lbs incements:
5x176 , full.
5x198 , full.
5x220 , parallel and try to go lower.
5x242 , however low i can get.
5x264 , however low i can get.
-
It's weird to me that you're getting heavier and heavier towards the end. I'd be dead if I were to go 5x5 with the last set being the heaviest.
I go low volume towards a heavy weight, squat close to 1RM for potentiation (and maybe unrack ~150%) and then come back to my work set weight and move that pretty explosive.
Why don't you go to 120 kg as your first set and then back down from there? I think you'd do your rest sets better after you get potentiated from that heavy first set.
-
^Really? Again???
24 April 2012
Bodyweight@session : ~191,5 :o
Injuries/aches : none
Soreness : none
Explpsove lower workout.
HANG POWER CLEANS:
3@88 lbs ( -22 lbs )
3@99 lbs ( -22 lbs )
3@110 lbs ( -22 lbs )
3@121 lbs ( -22 lbs )
3@132 lbs ( -22 lbs ), ( +2 reps)( same )
-Lowered the weight to make technique adjustments.
-The whole movement felt much more powerfull and quick.
-Going to let a few more sessions and then film again to re-evaluate.
EXPLOSIVE PARALLEL BOX SQUATS :
3@198 lbs ( same )
3@209 lbs ( same )
3@220 lbs ( same )
3@231 lbs ( same )
3@242 lbs ( same )
3@264 lbs ( +5,5 lbs ) , :personal-record:
-Up to 242 very fast. 264 slower but not even close to a grinder.
STANDING CALVE RAISES:
3x8@209
-
26 April 2012
Went in the park to check my vert/dunks.
I went dunking like 1 time in 2012 so it went much better than i expected.
Rim jumps at 9'10'' gave 30-ish SVJ , 32-ish dropstep and 33,5-ish DLRVJ. Also RVJs were very good , mostly limited from court grip.
Landed some very hard dunks at 9'10'' , landed my hardest dropstep dunks ever at 9'10'', also landed my first ever SVJ dunk at 9'8''.
That's by far the best starting dunk session i ever had , :highfive: :ibjumping:
-
Your jumping is like wine, eh?
-
^Almost like red wine , because both keep getting better with time , but while wine just sits and waits, i have to work my ass off to earn my gains! [/end self-praising rant]
LOL , thanks raptor , i appreciate it!
28 April 2012
Bodyweight@session : ~189 ( AM )
Injuries/aches : none
Soreness : none
DUNKS:
Went at the park , warmed up a bit and did ~20 dunk attempts.
Legs felt much stronger & explosive than 2 days ago but there was a missing link at the runups , felt like a power&coordination leak at planting/reversing.
Averaging those gave about the same result with last time : SVJ 9'8'' dunk , some of mt best dunks ever at 9'10''.
Tried 10' dunks too , close but not there. Felt more like a mental block , FML!
JUMP SNATCHES:
3@44
3@55 ( same )
3@66 ( same )
3@77 ( same )
3@88 ( same )
3@99 ( same )
-More technique fixes : Less lean , higher starting point , phase out arms, sync jump with shrug.
-Like the cleans , i felt movement was more smooth and rapid.
-Few more technique sessions before next film.
SQUATS:
5@176 lbs , full
5@198 lbs , parallel
5@220 lbs half
5@220 lbs half
5@220 lbs half
-All good till 198 and then quads gave up on me. They were hurting , all 220 sets and reps were a hint shy of failure.
-When i say half , i mean legit half , between parallel and my recorded on cam partials ROM, i will refer to the latter as quarters from now on.
STANDING CALVE RAISES:
1x15@198 lbs ( same )
1x15@198 lbs ( same )
1x15@198 lbs ( same )
-Quads dead , it was hard and painful unracking the load on the calves machine ( 1/8 squat needed ).
-Calves good though, should be able to go for 15x209 soon.
-
^Just compiled and uploaded today's dunks:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg69955/#msg69955
-
30 April 2012
Bodyweight@session : ~191
Injuries/aches : quads feeling 'stiff' and tired.
Soreness : hamstrings and calves a bit sore.
FAILED explosive lower workout.
HANG POWER CLEANS:
3@88 lbs ( same )
3@99 lbs ( same )
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
-Stayed at same loads, working on technique.
-For some weird reason upper forearms were very sore, they ruined my pulls.
EXPLOSIVE PARALLEL BOX SQUATS :
3@198 lbs ( same )
3@209 lbs ( same )
3@220 lbs ( same )
3@231 lbs ( same )
3@242 lbs ( same )
3@231 lbs ( -33 lbs )
-Legs unrecovered. Quads really hurting at concentrics. Sucked it up and did well till 231.
-242 was slow ( much slower than last week's very fast 242 , even slower than last week's 3x264 PR ) so i backed off to 231 to keep it explosive.
STANDING CALVE RAISES:
3x8@209
-All good here , almost rolled on my left ankle at mid set but got away with it.
Legs need rest , 2 dunking and 3 lifting sessions in 1 week killed them. Next stop = Thursday or Friday.
-
Yup, you got "rest" right. I was scheduled for squatting today but after playing really aggressive basketball and making a ton of dunks on Saturday and Sunday... I decided to take a break today from gym work.
-
5 May 2012
Bodyweight@session : ~192
Soreness : none
Injuries/aches : Apparently injured left quad.
JUMP SNATCHES:
3@55 ( same )
3@66 ( same )
3@77 ( same )
3@88 ( same )
3@99 ( same )
-Same loads again for technique adjustments. Up to 88 very good. 99 was suddenly very bad.
SQUATS:
5@176 lbs , full
5@198 lbs , parallel
5@220 lbs half
5@220 lbs half
5@220 lbs half
-FML , quad pain again although i rested for 4 days. Pain appears in the full squat ROM , mostly on concentric.
-Was much better than last time though , no pain in half squats. Could load more but decided not to push it.
STANDING CALVE RAISES:
1x15@198 lbs ( same )
1x15@209 lbs ( +11 lbs )
1x15@209 lbs ( +11 lbs )
-All good here. 15x209 is season PR at this machine.
Don't know what's wrong with quad, probably some light pull during last week's dunking.
Will add some stretching and recovery stuff ( submax sprints ) in my schedule, take it easy and see how it goes.
-
8 May 2012
Decided to skip gym a couple of days for extra recovery. Did extended lower body stretching today and yesterday.
Tomorrow back to the gym , let's see how it goes...
-
9 May 2012
Bodyweight@session : ~190,5
Soreness : none
Injuries/aches : left quad?
Explosive lower workout.
HANG POWER CLEANS:
3@88 lbs ( same )
3@110 lbs ( +11 lbs )
3@121 lbs ( +11 lbs )
3@132 lbs ( +11 lbs )
3@137,5 lbs ( +5,5 lbs )
-Nice , increased load with solid technique.
-Upper forearms getting sore again , i guess part of the 'new' pull. Film to re-evaluate soon.
EXPLOSIVE PARALLEL BOX SQUATS :
3@154 lbs ( -44 lbs )
3@176 lbs ( -33 lbs )
3@198 lbs ( -22 lbs )
3@220 lbs ( -11 lbs )
3@242 lbs ( same )
3@264 lbs ( +33 lbs ) , ties 3RM :personal-record:
-Quad aching a bit at concentric start but much less. Should be at ~95%
-Changed to lighter starting point and 22lbs increments to cover a wider %1RM percentage span.
-3RM not explosive , last rep grinder. Not bad for a 3RM PR tie.
BENCH PRESS , Lance method ( 45 seconds pauses ):
115,5lbs ( same ) :
9 + 7 + 5 , total = 21reps ( same )
SEATED MACHINE ROWS , Lance method ( 45 seconds pauses ):
195lbs ( +5 lbs ) :
11 + 8 + 6 , total = 25 reps ( -2 reps )
STANDING CALVE RAISES:
3x8@209
Nice on the Lance upper , didn't do it the last 2 weeks but no strength losses.
-
12 May 2012
Bodyweight@session : ~187, :o , season low
Soreness : none
Injuries/aches : Left quad, FML!
JUMP SNATCHES:
3@55 ( same )
3@66 ( same )
3@77 ( same )
3@88 ( same )
3@99 ( same )
-Feels like i am getting better with solid technique. 55 and 66 is rather a waste now. Reevaluation film soon.
-99 still not so good but better than last time.
SQUATS:
5@176 lbs , full
-176 was awesome, stepped out of the cage and it seems that the mental block of hitting the safety bars restrained my ROM, ATG was easy.
-On the bad side , quad started hurting after first set , couldn't even walk right so i stopped.
DEADLIFTS:
3@132
3@176
3@220
3@264
1@286 , 1RM :personal-record:
-Last time i deadlifted was 3 years ago , PR was 4x268.
-Could go for a heavier set too but decided not to push it yet.
STANDING CALVE RAISES:
1x15@209 lbs ( +11 lbs )
1x15@209 lbs ( same )
1x15@209 lbs ( same )
SHOULDERS SEATED OHP , Lance method ( 45 seconds pauses ):
93,5 lbs ( +5,5 lbs ):
10 + 7 + 4 , total = 21reps ( -9 reps )
-Run out of juice , AM + light breakfast to blame.
WIDE GRIP LAT PULLDOWNS, Lance method ( 45 seconds pauses ):
Skipped , out of juice.
-Been eating light lately as shown from season low BW. Gotta plan those workouts with more filled tanks.
-Quad keeps coming back, gonna skip squats for a while , 1 or 2 weeks , replace them with DLs and RDLs and see what happens.
-
16 May 2012
Bodyweight@session : ~191
Soreness : none
Injuries/aches : left quad?
Explosive lower workout.
HANG POWER CLEANS:
3@99 lbs ( +11 lbs )
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
1@143 lbs ( +5,5 lbs ) , ( -2 reps )
-Failed 2nd try@143.
EXPLOSIVE PARALLEL BOX SQUATS :
3@154 lbs ( same )
3@176 lbs ( same )
3@198 lbs ( same )
3@220 lbs ( same )
3@242 lbs ( same )
3@264 lbs ( same ) , ties 3RM :personal-record:
-Nice , back to full capacity here. Best 264 set ever , really fast.
-Quad not bugging during those , but it did after training.
STANDING SINGLE LEG CALVE RAISES:
1x5@22lbs
1x5@44lbs
1x5@66lbs
1x4@88lbs
-Since 209 is the machine max and i reached 3x15 at it , i changed to SL so i can do low volume/high load on power days.
-Trying to see how loads feel at this fist time. 88 was too heavy, could only do 4 reps each leg. 66 felt just right, hard but not max.
-'Equivalent' DL loads for my BW are ~320lbs for 66 and ~365 for 88.
-
19 May 2012
Bodyweight@session : ~189 , AM
Soreness : none
Injuries/aches : left quad/hip?
JUMP SNATCHES:
3@77 lbs ( +22 lbs )
3@77 lbs ( +11 lbs )
3@88 lbs ( +11 lbs )
3@88 lbs ( same )
2@99 lbs ( same ) , ( -1 rep )
-Much improved tonnage , failed to snatch 3d rep @ top set though >:(
BENCH PRESS , Lance method ( 45 seconds pauses ):
115,5lbs ( same ) :
11 + 8 + 4 , total = 23reps ( +2 reps )
SEATED MACHINE ROWS , Lance method ( 45 seconds pauses ):
195lbs ( same ) :
12 + 8 + 7 , total = 27 reps ( +2 reps )
-Not sure if my 'injury' is at top part of left quad ( vastus lateralis ) or at the hip flexor , it's around there.
-I always suck at going around injuries , i keep pushing before i should, so i tried hard to convince myself not to squat or DL at all for the next sessions. Weather didn't help for some submax sprints , i didn't help at doing stretching/SMR either. FML , gotta heal that shit!
Uploaded new cleans & snatches form check video , looking for feedback:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg70833/#msg70833
-
22 May 2012
Bodyweight@session : ~191
Soreness : none
Injuries/aches : left quad?
HANG POWER CLEANS:
3@99 lbs ( same )
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
2@143 lbs ( +1 rep )
-Failed to clean 3d rep@143.
-Approaching 3RM PR ( 3x143 ) with new form. Very nice...
SQUATS :
3@132 lbs
3@154 lbs
3@176 lbs
3@198 lbs
-Quad/hip felt good so decided to try it out.
-Squatting out of the cage , all sets and reps ATG. Cant go ATG in the cage , too high safety bars , FML!!!
-Felt a slight bugging at hip after 198 so stopped. No rush.
STANDING CALVE RAISES:
3x15@209 ( same )
-
24 May 2012
Bodyweight@session : ~190
Soreness : none
Injuries/aches : left quad/hip?
JUMP SNATCHES:
3@77 lbs ( same )
3@88 lbs ( +11 lbs )
3@88 lbs ( same )
2@99 lbs ( +11 lbs ) , ( -1 rep )
3@99 lbs ( same ) , ( +1 rep )
-Felt very strong in those , 2nd workout in a row upping the tonnage.
-Wanted to try 110(PR) at 5th set but 4th set ( 99 ) was bad. Weirdly 5th set@99 was awesome.
BENCH PRESS , Lance method ( 45 seconds pauses ):
115,5lbs ( same ) :
11 + 7 + 5 , total = 23reps ( same )
-Weak pussy bench status , as usual.
SEATED MACHINE ROWS , Lance method ( 45 seconds pauses ):
200lbs ( +5 lbs ) :
10 + 8 + 7 , total = 25 reps ( -2 reps )
SHOULDERS SEATED OHP , Lance method ( 45 seconds pauses ):
93,5 lbs ( same ) :
10 + 8 + 5 , total = 23reps ( +2 reps )
CHINUPS, Lance method ( 45 seconds pauses ):
BW(190):
6 + 4 + 3 , total = 13 reps
-Pathetic but haven't done those for a year or so , so hope for big improvements soon.
-
28 May2012
Went to the park to check hip/quad status and jumping efficiency.
No pain but bad numbers. SVJ 28'' , dropstep 30'' , RVJ 31''. Feeling a power leak at extension, not sure if mental block or CNS defense to protect hip. Can only land soft dunks at 9'10'' , FML!
-
29 May 2012
Bodyweight@session : ~191,5
Soreness : sore glutes , calves, abs and traps ( dunking )
Injuries/aches : none?
HANG POWER CLEANS:
3@99 lbs ( same )
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
2@143 lbs( same )
-Failed to clean 3d rep@143 again.
-Cleans were weaker today. No idea why.
SQUATS :
3@132 lbs ( same )
3@154 lbs ( same )
3@176 lbs ( same )
3@198 lbs ( same )
2@220 lbs ( no 5th set last time )
-Healthy quad/hip is healthy , no pain/bugging , FINALY!
-Detrained legs are detrained. 2nd rep @220 was a grinder so didn't even try 3d.
-Last time i deep squatted 220 was over 1 month ago so fair enough.
STANDING CALVE RAISES:
3x15@209 ( same )
-
31 May 2012
Bodyweight@session : ~192
Soreness : calves 1/5 , glutes and quads 2/5 , hamstrings 4,5/5 ( ! )
Injuries/aches : none
BENCH PRESS , Lance method ( 45 seconds pauses ):
115,5lbs ( same ) :
11 + 8 + 6 , total = 25reps ( +2 reps )
Improved but did not exceed 25 reps again , so weak!
SEATED MACHINE ROWS , Lance method ( 45 seconds pauses ):
200lbs ( same ) :
12 + 8 + 7 , total = 27 reps ( +2 reps )
-Sweet.
SHOULDERS SEATED OHP , Lance method ( 45 seconds pauses ):
93,5 lbs ( same ) :
12 + 8 + 6 , total = 26reps ( +3 reps )
-Sweet.
CHINUPS, Lance method ( 45 seconds pauses ):
BW(192) ( +2 lbs ):
7 + 5 + 3 , total = 15 reps ( +2 reps )
-Better form/ROM while heavier, more reps too , nice but still weak.
-
Good job ^^^
Do you go all out to failure on the chinups or do you stop a rep or two before that happening? If you do go close to failure, try stopping a rep or two before and see what happens.
When I do that I usually go instead of 7+5+3 with 6+5+5 or something like that, ending up with more total reps.
-
^Thanks man!
Good point , i do go to failure in all 'Lance-method' exercises first set and it does drain me for the following sets. I always wondered if i'd get more progress if i 'saved' 1-2 reps in the first set but i am still having constant and linear progress so i didn't change anything. I was thinking to implement 'saving' reps when i reach plateaus.
-
Yeah well Lance himself said that you're supposed to stop when the speed slows down/becomes a grinder.
-
1 June 2012
Bodyweight@session : ~191,5
Soreness : hamstrings, chest , lats , shoulders sore , quads very 'stiff'
Injuries/aches : none
Went at the park, did bball stuff for an hour or so, mainly wanted to get a good blood flow in the legs and some cardio.
A few 10' rim jumps at the end, horrible: 10'2'' SVJ ( 27'' ) and 10'5'' ( 30'' ) in all other jumps ( dropsteps, 1-2 steps , RVJs ).
-
true soreness is a bitch... ::)
gonna try some of that rest-pause stuff in a bit. haven't in a while, keeps things short while getting in good work.
-
gonna try some of that rest-pause stuff in a bit. haven't in a while, keeps things short while getting in good work.
This! Also very easy to track progress.
2 June 2012
Bodyweight@session : ~190,AM
Soreness : none
Injuries/aches : Left quad, again , FFFFUUUUUUUUU
JUMP SNATCHES:
3@77 lbs ( same )
3@88 lbs ( same )
3@88 lbs ( same )
3@99 lbs ( same )
3@104,5 lbs ( +5,5 lbs) , :personal-record:
-Great!!!
EXPLOSIVE PARALLEL BOX SQUATS :
3@154 lbs ( same )
3@176 lbs ( same )
3@198 lbs ( same )
3@220 lbs ( same )
3@220 lbs ( -22 lbs )
3@220 lbs ( -44 lbs )
-Quad injury reflared. WTF!!! Its 1 day later and it still hurts when flexed. So frustrating!
-Maybe it was Friday's jumping that did it... Sucks bigtime anyway.
LANCE CALVE RAISES ( SL eccentric - DL Concentric ):
3x8@110lbs
-Liked those, so different than 'normal' calve raises...
-
4 June 2012
Went in the park.
Not a jumps/dunks session , again mostly bball stuff , mobility/fitness and of course bball skills are the goals of those sessions.
As for jumps , hip/quad doesn't hurt but i can't do RVJs for shit! SVJs keep improving , today i was at 28,5'' but RVJs would be all around 30''. Mega fail , let's see if i will EVER do some stretching and foam rolling to help me recover!
-
5 June 2012
Stop fooling around and acting like a noob , enter quad-recovery phase.
-NO SQUATTING!
-NO ME JUMPING!
-STRETCH/SMR!
Today i did a long lower body stretch routine and some retarded SMR using a bball.
Gonna buy a foam roller ASAP.
-
What about 100% hip extension activities (like straight leg deadlifts with a dumbbell) + calf raises?
-
What about 100% hip extension activities (like straight leg deadlifts with a dumbbell) + calf raises?
Actually gonna do cleans/snatches as they don't seem to interfere, RDLs , will attempt normal DLs too and will do calf raises of course, just no squats and ME jumps as those seem to reflare the injury.
6 June 2012
Bodyweight@session : ~191,5
Soreness : none
Injuries/aches : left quad hurts a bit when flexed.
BENCH PRESS , Lance method ( 45 seconds pauses ):
115,5lbs ( same ) :
10 + 8 + 8 , total = 26reps ( +1 reps )
-Finally did over 25 reps , hoorayyyyy!!!
SEATED MACHINE ROWS , Lance method ( 45 seconds pauses ):
205lbs ( +5 lbs ) :
10 + 8 + 7 , total = 25 reps ( -2 reps )
-Awesome, got 25 reps although first time advancing at this load.
-Could actually grind another rep but decided to stay at 25 and redo that load.
SHOULDERS SEATED OHP , Lance method ( 45 seconds pauses ):
99 lbs ( +5,5 lbs ) :
10 + 8 + 7 , total = 25reps ( -1 rep )
-Awesome , got 25 reps although first time advancing at this load here too.
CHINUPS, Lance method ( 45 seconds pauses ):
BW(191,5) ( -0,5 lbs ):
6 + 5 + 4 , total = 15 reps ( same )
-Meh, as usual.
Then did:
-Long lower body stretch routine.
-Retarded SMR using a basketball.
-
7 June 2012
Bodyweight@session : ~193,5
Soreness : chest , lats , shoulders and weirdly calves
Injuries/aches : left quad still aching when flexed.
HANG POWER CLEANS:
3@99 lbs ( same )
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
2@143 lbs( same )
-Very good, more powerful than last time.
-Felt some stress at injured quad at 132 so didn't do the 143 top set.
SQUATS :
DEADLIFTS:
8@176
5@220
3@264
1@286 , ties :personal-record:
1@308 , :personal-record:
-22lbs PR being injured! No straps/gloves , only belt. :headbang:
-Went up nice, felt strong enough to try 330 but decided not to challenge my quad more , patience!
STANDING CALVE RAISES:
3x15@209 ( same )
-Long lower body stretch routine.
-
Good form on the deadlifts?
-
:highfive: :highfive: :highfive: :highfive: :highfive: :highfive:
-
^Thanks! ;D
Form 'felt' good. No grinders, feeling like not rounding back, no back stress during or afterwards. Of course you never know unless you film.
-
9 June 2012
Bodyweight@session : ~192,5
Soreness : hamstrings 2/5 , glutes and calves 1/5.
Injuries/aches : left quad, getting better.
JUMP SNATCHES:
3@77 lbs ( same )
3@88 lbs ( same )
3@99 ( +11 lbs)
3@104,5 lbs ( +5,5 lbs) , ties 3RM :personal-record:
1@110 lbs ( +5,5 lbs) , ( -2 reps ), 1RM :personal-record:
-Big milestone , 50kg. Had a 2nd rep in the tank but it required 100% hip power so decided to play it safe.
-Constant progress at my HP O-lifts , very happy with that.
SQUATS :
5@44 lbs
3@88 lbs
3@132 lbs
3@176 lbs
-That's it , no hip/quad bugging but i was feeling it at 176 so played it safe too.
LANCE CALVE RAISES ( SL eccentric - DL Concentric ):
3x8@110lbs each leg ( same )
-Those are damn hard. Love them though...
-
Great job. 50 kg is my snatch PR... but I'm afraid to use more because my shoulders aren't to be based upon to really hold the weight there and stabilize the bar so...
-
11 June 2012
Went at the park. Bball stuff again. Quad status = no go , tried a couple of jumps , 28-ish SVJ and 30-ish dropstep but feeling the quad hurt when exploding up so didn't even try more.
FML.
-
12 June 2012
Arms workout @home.
SHOULDERS LATERAL RAISES:
3x8@10kg each hand
SHOULDERS FRONT RAISES:
3x8@10kg each hand
BICEPS CONCENTRATION CURLS:
3x12@10kg each hand
TRICEPS SKULL CRUSHERS:
3x12@20kg
Plus long lower body stretch routine.
-
13 June 2012
Bodyweight@session : ~192
Soreness : none
Injuries/aches : left quad.
HANG POWER CLEANS:
-In my continued quest to recover my injured quad i decided to phase out o-lifts for a while , maybe the violent hip extensions aggravate the injury.
SQUATS :
8@44 lbs ( +3 reps )
5@88 lbs ( same )
5@132 lbs ( +2 reps )
5@176 lbs ( +2 reps )
3@198 lbs ( stopped at previous set last time )
-Sweet , increased tonnage AND an extra heavier set. 198 felt the same challenging with Saturday's 176.
DEADLIFTS:
8@132
5@176
5@220
3@264
1@308 , ties :personal-record:
-308 went up rather easy but had a lot of back in it (legs were probably tired) so stopped.
STANDING CALVE RAISES:
3x15@209lbs ( same )
-
14 June 2012
Bodyweight@session : ~194 , dafuq???
Soreness : quads , abductors , calves, biceps & shoulders.
Injuries/aches : left quad , it feels much better though.
BENCH PRESS , Lance method ( 45 seconds pauses ):
121lbs ( +5,5 lbs ) :
10 + 7 + 6 , total = 23reps ( -3 reps )
-Not bad.
SEATED MACHINE ROWS , Lance method ( 45 seconds pauses ):
205lbs ( same ) :
11 + 8 + 7 , total = 26 reps ( +1 rep )
-Very strong, awesome form.
SHOULDERS SEATED OHP , Lance method ( 45 seconds pauses ):
99 lbs ( same ) :
10 + 8 + 7 , total = 25reps ( same )
-Very strong until 6th rep , then sudden dropoff, same in all sets.
CHINUPS, Lance method ( 45 seconds pauses ):
BW(194) ( +2,5 lbs ) :
7 + 5 + 4 , total = 16 reps ( +1 rep )
-Good form , got 1 extra rep despite being very heavy , nice.
Later:
Long lower body stretch routine ( hold each position time = 90 seconds ).
-
18 June 2012
Went at the park.
Only the 9'8'' rim available , FML , it's too low.
Quad felt much recovered. Dunking was easy , got some hard dropstep and DLRVJ dunks.
Tried some rim jumps , SVJ 28'' to 29'' and dropstep 31'' to 32''. Dropsteps felt submax so i tried a ME one , didn't work , i felt a slight bugging so i stopped.
-
Dropsteps felt submax so i tried a ME one , didn't work , i felt a slight bugging so i stopped.
fuck!
fuck fuck fuck fuck fuck fuck fuck!!!!!
FFFFFUUUUUUUUUUUUUUUUUUUUUUUUUUCCCCCCKKKKK !!!!!
(http://i1.kym-cdn.com/entries/icons/original/000/000/063/Picture_2_c.jpg)
It reflared!
It fucking reflared!!!
The motherfucking cock sucker quad hurts again, bugs a lot when standing up from a chair or walking on stairs!!!
(http://i0.kym-cdn.com/photos/images/original/000/000/578/1234931504682.jpg)
Im so fed up with that shit, just fuck it...
-
^ its the landings from the jumps thats injuring you. i've gotten myself into the tenderness stage (starting) of an over-use type injury. best thing to do is back off the jumping. even with my non max SVJs, those impacts add up.
best thing id do in your case aside from not making it worst by jumping more, is do do those high rep / light-moderate weight leg curls/leg extensions. got it from lance and those extra blood flow really heals you. sleep and eat good. goodluck!
-
^Thanks for the insight. It never occurred to me that it might be the landing and not the take off part of the jump.
Here is the jump session that i got injured , i might have caught it on cam. The dunk at 1:08 is the highest jump of the session , look at the left quad collapsing and failing to absorb the landing:
http://www.youtube.com/watch?v=fPrdXaLXGG4
19 June 2012
Bodyweight@session : ~192,5
Soreness : none
Injuries/aches : surprise-surprise, left quad.
SQUATS :
10@44 lbs ( +2 reps )
5@88 lbs ( same )
5@132 lbs ( same )
3@176 lbs ( -2 reps )
3@198 lbs ( same )
-176 and 198 were harder than last time but it's a nice surprise that i got to complete them.
LEG EXTENSIONS:
3x15@110lbs
LEG CURLS:
3x14@85lbs
STANDING CALVE RAISES:
3x15@209lbs ( same )
-
Yeah wow, you really collapsed there...
-
HUGE thanks to kingfish , high-rep extensions and curls worked, quad feels so recovered today!
20 June 2012
Bodyweight@session : ~193
Soreness : none
Injuries/aches : left quad
SEATED MACHINE ROWS , Lance method ( 45 seconds pauses ):
210bs ( +5 lbs ) :
10 + 7 + 7 , total = 24 reps ( -2 reps )
-Very strong.
SHOULDERS SEATED OHP , Lance method ( 45 seconds pauses ):
99 lbs ( same ) :
11 + 9 + 7 , total = 27reps ( +2 reps )
-Very strong too.
CHINUPS, Lance method ( 45 seconds pauses ):
BW(193) ( -1 lb ) :
8(PR) + 5 + 4 , total = 17 reps ( +1 rep )
-Slow but steady improvement. Embarassing PR is still PR.
BENCH PRESS , Lance method ( 45 seconds pauses ):
121lbs ( same ) :
8 + 6 + 5 , total = 19 reps ( -4 reps )
-Probably tired by then , was too weak here.
-
As my gym membership expires in 2,5 weeks , i made my training plans:
-Until membership expiry i will keep going as i am now , focus is absolute quad recovery.
-Gonna cut down a bit on kcals , it seems i have stabilised at 193-94 lbs , bodyfat is around 17%. I will cut to around 187 (85kg).
-After gym ends and until holidays start ( 10 till 30 July ) i will probably keep up with strength using pistol squats etc and try to jump a lot ( hoping ill be healthy for that ).
-After holidays i will do SS until i reach 2*BW , which is until i die because i will never get there but oh-well, will be fun! :P
cheers.
-
22 June 2012
Bodyweight@session : ~192
Soreness : none
Injuries/aches : left quad.
SQUATS :
10@44 lbs ( same )
5@88 lbs ( same )
5@154 lbs ( +22 lbs )
3@198 lbs ( +22 lbs )
3@209 lbs ( +11 lbs )
-Sweet. 209 was not full though, was just above parallel. I felt like quad wouldn't be able to drive me off the hole.
-Gonna stay at same loads next time and then use 5,5 lbs increments for the remaining 5 sessions till subscription end.
LEG EXTENSIONS:
3x15@110lbs
LEG CURLS:
3x15@85lbs
LANCE CALVE RAISES ( SL eccentric - DL Concentric ):
3x8@110lbs each leg ( same )
-
how long will the holiday be?
-
^Not sure, probably 2 and maybe 3 weeks.
-
Changed my mind , i will start Starting Strength right away.
My starting "reevaluation" point will be when i get stuck 3 times.
Being stuck = 2 3 consecutive sessions of not being able to add weight to squat. That will be followed by a 10% deload and then picking up from the load that i got stuck build up again.
I will probably renew my gym membership too and just interrupt it for holidays.
I think i will follow the "The Wichita Falls Novice Program" modified a bit, it will be like that:
Day 1 ( Monday )
Squat 3x5
Bench press 3x5
Seated rows 3x8
Standing calve raises 3x15
Day 2 ( Wednesday or Thursday )
HP cleans 5x3
Squat 3x5
Biceps & triceps 3x12
Day 3 ( Friday or Saturday)
Squat 3x5
Press 3x5
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Lance calve raises ( SL eccentric/DL concentric ) : 3x8
When i can't lift 3*week ( like the following week ) i will do day 1 and day 3 adding cleans.
Thanks to Steven Miller for bringing SS to my attention with recent posts, it's a training program very close to my training philosophy ( keep it simple, base a lot on squat, get strong overall, don't hesitate at all to add mass ).
Thoughts/objections always welcomed, although i am 100% convinced to do what i said to the letter.
-
What about ab work?
And you plan on squatting 3 times per week and increasing the weight each workout?
:o
-
^This journal is almost 3 years old now and doesn't have a single ab work gym entry. All i do for abs is kellyb's 7DVJC occasionaly.
As for adding weight, that's how SS is prescribed. I am very weak currently , especially after that injury my 3x5 squat is below 1*BW so i have a long way up.
But reading more in the SS wiki i saw i made those 2 mistakes:
-Being stuck is failing 3 times to add weight, not 2 as i said.
-Reset is deload 10% but then build back up , not pick up where you were i was as i said.
-
Yeah I couldn't understand that... how can you deload by 10% if you pick up where you left off? wtf :P
-
25 June 2012
Bodyweight@session : ~192
Soreness : none
Injuries/aches : left quad.
Here we go!!! :headbang:
Starting Strength - workout #1
SQUATS :
5@165 lbs
5@165 lbs
5@165 lbs
-Quad much better but still feeling it when exploding up.
BENCH PRESS:
5@132 lbs
5@132 lbs
5@132 lbs
SEATED MACHINE ROWS:
8@210 lbs
8@210 lbs
8@210 lbs
STANDING CALVE RAISES:
3x15@209 lbs
-
28 June 2012
Bodyweight@session : ~191
Soreness : none
Injuries/aches : left quad.
Starting Strength - workout #2
SQUATS :
5@170,5 lbs ( +5,5 lbs )
5@170,5 lbs ( +5,5 lbs )
5@170,5 lbs ( +5,5 lbs )
SEATED OHP:
5@110 lbs
5@110 lbs
5@110 lbs
CHINUPS:
7@Bodyweight
6@Bodyweight
6@Bodyweight
LANCE CALVE RAISES ( SL eccentric - DL Concentric ):
3x8@110lbs each leg
-
2 July 2012
Bodyweight@session : ~191
Soreness : none
Injuries/aches : left quad.
Starting Strength - workout #3
SQUATS :
5@176 lbs ( +5,5 lbs )
5@176 lbs ( +5,5 lbs )
5@176 lbs ( +5,5 lbs )
-Quad bugging much less. Much easier than Friday although heavier. Sweet!
BENCH PRESS:
5@137,5 lbs ( +5,5 lbs )
5@137,5 lbs ( +5,5 lbs )
5@137,5 lbs ( +5,5 lbs )
-Got all reps but cheated ROM on 3 or 4 reps so i will stay at same load next week.
SEATED MACHINE ROWS:
8@215 lbs ( +5 lbs )
8@215 lbs ( +5 lbs )
8@215 lbs ( +5 lbs )
-Very hard but legit, strong!
Edit : I just checked my journal, my all time PR is 8x215 while being 195lbs. Also it was a ramp-up 4x8 : 185-195-205-215.
So today's 3x8@215 being 191 lbs is a big :personal-record:
STANDING CALVE RAISES:
3x15@209 lbs
Consumed way too much alcohol this weekend, i expected to be weak as shit today, i was surprisingly strong.
Also did a lot of swimming , i expected that it would help my quad heal. This morning it felt very tired and injury was bugging but by the time i got to the gym ( 7:30 pm ) it felt better than ever since last re-flare.
It is very irritating/frustrating that i can't go out and jump/dunk but oh well , i gotta do what i gotta do.
-
good day is good.
-
Working on building muscle and getting heavier?
-
good day is good.
:highfive:
Working on building muscle and getting heavier?
Not yet. Actually trying to get rid of some fat as i am at 16-17% currently.
I am using caloric surplus on lifting days, all the other days i am trying to have a caloric deficit of ~500Kcals. 185 would be a good weight to be in 3-4 weeks.
Regarding strength, getting over quad injury is enough to drive gains in the squat, while adapting to 3x5 and long breaks after high-rep Rest-Pause style is enough to drive gains in the upper body.
After holidays i will bulk.
-
Rest pause?
-
Rest-Pause is what the "Lance method" is actually called.
-
Oh...
I thought you were using that thing were if you don't do your alloted reps, you pause 10 seconds and then finish your set with a few more.
So if you planned to squat say 200x8 and you only manage 6 reps, you rack the bar, rest 10 seconds, then pick it back up and do the last 2 reps to totalize those 8 planned ones. A good way to burst through plateaus.
Not sure how that's called.
-
Could be rest-pause variation too. The term/method "rest pause" is a bit general. Even singles clusters ( AKA MSEM ) are rest-pause.
Anyway what i meant is that after doing rest-pause with 45 seconds rests aiming for 25 total reps for a couple of months, switching to full rest and lower reps gives some room for "easy" gains for a while.
-
and now i'm doing "myo-reps," which is something like a heavy set of ~10, followed by 5-6 breaths,* followed by a set of 3 reps at the same weight, followed by 5-6 breaths, repeat until you can't get three reps or until you hit your target number of sets. if you hit the target, add weight next time.
so, e.g., dips x 10+3+3+3 x bw+30 pounds, which i did yesterday. next time i'll do 35 pounds. it's like lance's method but with more emphasis on getting it done quickly and less on going heavy.
*(borge fagerli, who came up with the idea, says 5-10 breaths, but i stick to the lower end. not strong enough to justify longer breaks, i guess. something like that.)
-
And where do you pause? Meaning - after you do your 10 dips, do you stop at the top and take your breaths while still having the arms loaded etc, or do you get off the dip "machine", walk around 5-6 seconds, and then get back on it and do 3 reps?
-
You get off, just like in MSEM singles. CoolColJ got some serious strength gains using the myo-reps.
I remember kellyb saying that's not too convenient for squats, as unracking-setting up-reracking is supposed to be very demanding in heavy loads ( 400+). The heaviest set i've done in my life is 374lbs quarter squats so i don't really know... :-\
inb4, JC posting sarcastic gif about CoolColJ in 3...2...1...
-
You get off, just like in MSEM singles. CoolColJ got some serious strength gains using the myo-reps.
I remember kellyb saying that's not too convenient for squats, as unracking-setting up-reracking is supposed to be very demanding in heavy loads ( 400+). The heaviest set i've done in my life is 374lbs quarter squats so i don't really know... :-\
inb4, JC posting sarcastic gif about CoolColJ in 3...2...1...
yeah, blade (borge fagerli) recommends against using myo-reps for exercises that can compromise your health when done improperly. squats are an obvious example -- not just racking/unracking but also form breakdowns can be dangerous when you're doing that many reps in a short time with a moderately heavy weight. same goes for dead lifts and bent-over rows (low back) and DB bench presses (risky for the shoulders because of how hard it is with heavy weights to get the DB's into position).
-
Yeah it makes sense. I guess it's safe to use them with dips, chinups, pushups, usually bodyweight movements.
-
4 July 2012
Bodyweight@session : ~190
Soreness : none
Injuries/aches : left quad.
Starting Strength - workout #4
HANG POWER CLEANS:
3@88lbs
3@99lbs
3@110lbs
3@121lbs
3@132lbs
SQUATS:
5@181,5 lbs ( +5,5 lbs )
5@181,5 lbs ( +5,5 lbs )
5@181,5 lbs ( +5,5 lbs )
-Embarrassingly challenging but got all reps.
-Quad almost not bugging at all.
BICEPS EZ-BAR CURLS:
12@59,5 lbs
12@59,5 lbs
12@59,5 lbs
TRICEPS PUSHDOWNS:
12@55 lbs
12@55 lbs
12@55 lbs
-
6 July 2012
Bodyweight@session : ~194 ( fake bw , loaded up with carbs + water )
Soreness : traps, biceps, triceps
Injuries/aches : left quad.
Starting Strength - workout #5
SQUATS:
5@181,5 lbs ( same )
5@181,5 lbs ( same )
5@181,5 lbs ( same )
-I felt too fatigued today. Slept 00:30 to 10:00 and still couldn't get out of bed! Also felt like quad has reflared a bit, possibly from Wednesday's cleans.
-So i decided not to add weight. Good call, form was hideous and ROM a bit limited even with same load.
-Got all planned reps but i consider this day a fail, staying at same load on Monday too.
SEATED OHP:
5@115,5 lbs ( +5,5 lbs )
5@115,5 lbs ( +5,5 lbs )
5@115,5 lbs ( +5,5 lbs )
-Hard but nice!
CHINUPS:
8@Bodyweight ( +1 rep ) , ties :personal-record:
6@Bodyweight ( same )
7@Bodyweight ( +1 rep )
Total = 21 ( +2 reps )
-Very nice.
LANCE CALVE RAISES ( SL eccentric - DL Concentric ):
-Forgot to do them! :uhhhfacepalm:
-
Back is very sore today , confirming yesterday's hideous form. Haven't had such back soreness in years, must have been the worse squats ever.
Must take a step back. Perfect form will be the red line , no limited rom / bad form reps , either perfect rep or fail.
Since i am not perfectly healthy too, i will start over squats using the Starting Strength proposed method to determine my starting point , no matter how light the load will be:
The first set of squats begins at 45 lbs (an empty barbell) and a set of five is performed. If this is completed easily with the trainee's best form, ten pounds are added to the bar for the next set. If bar speed does not slow and form does not break down, ten more pounds are added to the bar and another set is performed. This process continues until either form begins to falter or the bar speed slows more than the preceding sets, whichever comes first. This is the trainee's starting weight. Once this occurs the trainee rests and performs two more sets at this weight, for a total of three sets of five reps (3x5) at the starting weight.
-
VIDEO
-
VIDEO
(http://i1.kym-cdn.com/entries/icons/square/000/007/423/untitle.JPG)
I refuse to film such squats, they were just hideous , they had more forward lean than those:
http://www.youtube.com/watch?v=KcdaL0xUuXM
Quad feels totally healed today, yet i decided to give it more rest/recovery, gonna squat only 2 times this week , tomorrow and Friday.
Today : long lower body stretch routine.
-
Back is very sore today , confirming yesterday's hideous form. Haven't had such back soreness in years, must have been the worse squats ever.
Must take a step back. Perfect form will be the red line , no limited rom / bad form reps , either perfect rep or fail.
Since i am not perfectly healthy too, i will start over squats using the Starting Strength proposed method to determine my starting point , no matter how light the load will be:
http://www.youtube.com/watch?v=h25oFN7J3vc
here's my ideal squat form. i try to lift like this each rep no matter what weight is on the bar.
good luck vag and don't mess up that back.
-
^ Beast lift! Yeah, that's the way:
lighter completed good form rep > heavier missed good form rep > heavier completed bad form rep.
-
11 July 2012
Bodyweight@session : ~191
Soreness : none
Injuries/aches : left quad.
Starting Strength - workout #6
SQUATS :
5@132 lbs ( -44 lbs )
5@132 lbs ( -44 lbs )
5@132 lbs ( -44 lbs )
-So i did the planned reset. Started with 5xBW , then did 5x44, 3x66, 3x88, 3x110.
-Then, doing 3x132 i had a noticable bar speed decrease so i continued to do 5 reps and then 2 more sets of 5. I felt i was doing good , i widened my stance, i was going below parallel , staying upright, not goodmorninging etc. Then i decided to film my last set : DISASTER!!! I am leaning forward too much. Bar doesn't travel far though , i just cant keep my torso straight to achieve depth. On the other hand , looking at the botom squat position of the starting strength site wallpaper (http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki), he has some serious lean too. WTF? This is way too frustrating!
-Anyway no more comments now , i have to upload the vid when i get back home so you guys can tell me what seems to be the problem.
BENCH PRESS:
5@137,5 lbs ( +same )
5@137,5 lbs ( +same )
5@137,5 lbs ( +same )
-Did the same load coz i cheated ROM on 4 reps last time. This time it was awesome, good bar speed, full ROM in all reps, very strong.
SEATED MACHINE ROWS:
8@215 lbs ( +same )
8@215 lbs ( +same )
8@215 lbs ( +same )
-So this machine i am using has 2 plates rows, one with 15lbs plates and another with just two 5lbs plates. I was planned to do 220 today. I put 215 on the big row and 5 on the small. I completed all reps in good form, rather easy too, it was like "hey, i am not that strong , i should struggle with those". So i check and the 5lbs was not pinned completely so it didn't move, i redid 215. DUH!!!
STANDING CALVE RAISES:
Bored , skipped them.
-
On the other hand , looking at the botom squat position of the starting strength site wallpaper (http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki), he has some serious lean too. WTF?
Um... low bar vs high bar?
-
torso lean is in large part a function of your leverages -- how long each part of your legs is and how long your torso is. no one squats perfectly upright. i manage to stay pretty upright, even though i squat closer to low-bar, because i have average-to-short legs and good hip mobility. but your legs are long IIRC, so maybe you'll just never get that upright posture you see in youtube videos of great squatters.
repeat: VIDEO.
-
torso lean is in large part a function of your leverages -- how long each part of your legs is and how long your torso is. no one squats perfectly upright. i manage to stay pretty upright, even though i squat closer to low-bar, because i have average-to-short legs and good hip mobility. but your legs are long IIRC, so maybe you'll just never get that upright posture you see in youtube videos of great squatters.
Yeah, i know, i've posted it myself in my pics/vids thread:
I think what describes me best is this:
A lot of athletes are built with a shorter torso and longer legs, for these athletes putting the bar down a few inches lower on the rear delts is beneficial, and can influence the load used significantly. For athletes of this build, they are going to have significant forward lean REGARDLESS of the squat style they choose in most cases, so reducing the lever arm of the upper torso, actually HELPS them get more glute, quad, and hamstring involvement, without the same stress a higher position has on the low back. An athlete with a longer torso will often feel MORE lower back involvement when attempting this style, it all depends on the individual. As long as you follow the same general guidelines, shoulder width or slightly wider stance, slightly below parallel depth, and the LEGS and HIPS taking the brunt of the workload, you need not worry about which type of squat youre doing, youre strengthening your LOWER BODY.
repeat: VIDEO.
-Anyway no more comments now , i have to upload the vid when i get back home so you guys can tell me what seems to be the problem.
:-*
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the thoroughness with which i read journals is second only to raptor's.
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^LOL no worries , your intentions are good!
Uploaded the video in my pics/vids thread:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg72837/#msg72837
Please comment there, NEED FEEDBACK!!!
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So i got ready for the gym, went there , and it turns out that they changed the schedule for the summer and they close earlier at Saturdays! Came back home to make up with a pistol-squats workout but it's too hot and i was too demotivated!
FML, let's just see it as a forced rest/recovery week...
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17 July 2012
Bodyweight@session : ~191
Soreness : none
Injuries/aches : none? Left quad does't bug at all anymore.
Starting Strength - workout #7
SQUATS :
5@137,5 lbs ( +5,5 lbs )
5@137,5 lbs ( +5,5 lbs )
5@137,5 lbs ( +5,5 lbs )
-Nice. It felt like i kept torso more upright and bar travelled less in front.
BENCH PRESS:
5@143 lbs ( +5,5 lbs )
5@143 lbs ( +5,5 lbs )
5@143 lbs ( +5,5 lbs )
-Impressively strong for my weak-ass bench. 15 perfert form/ROM reps , no grinders.
SEATED MACHINE ROWS:
8@220 lbs ( +5 lbs ) , :personal-record:
8@220 lbs ( +5 lbs )
7@220 lbs ( +5 lbs ) , ( -1 rep )
-Was very strong here too.
STANDING CALVE RAISES:
Bored and skipped them again.
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You should start listing the weights in kg instead of lbs... it drives me nuts to see those 5,5 lbs and stuff like that, especially when I KNOW you convert them from kg to lbs.
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LOL, nah , all theese articles and logs over the years, im too used to lbs now, my mind is tuned to think progress/increments in lbs.
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20 July 2012
Bodyweight@session : ~190
Soreness : none
Injuries/aches : none
Starting Strength - workout #8
SQUATS :
5@143 lbs ( +5,5 lbs )
5@143 lbs ( +5,5 lbs )
5@143 lbs ( +5,5 lbs )
-Very nice. Have video too, will upload tomorrow.
STANDING CALVE RAISES:
3x15@209lbs
-
^
Squat sets 2 & 3 from this session uploaded on my pics/vids thread:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg73175/?topicseen#msg73175
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23 July 2012
Bodyweight@session : ~192 ( carbed up )
Soreness : none
Injuries/aches : none?
Starting Strength - workout #9
SQUATS :
5@148,5 lbs ( +5,5 lbs )
5@148,5 lbs ( +5,5 lbs )
5@148,5 lbs ( +5,5 lbs )
BENCH PRESS:
4@148,5 lbs ( +5,5 lbs ) , ( -1 rep )
4@148,5 lbs ( +5,5 lbs ) , ( -1 rep )
4@148,5 lbs ( +5,5 lbs ) , ( -1 rep )
-Failed to get 3x5 but still it's awesomely strong for my girly weak bench.
SEATED MACHINE ROWS:
8@225 lbs ( +5 lbs ) , :personal-record:
7@225 lbs ( +5 lbs ) , ( -1 rep )
6@225 lbs ( +5 lbs ) , ( -1 rep )
-Failed to get 3x8 here too, again very strong though.
Today i squatted wearing my nike frees, heels on plates , also tried a few more tricks to keep torso up:
Hands grip closer to the bar, elbows pointing down, push bar on back, huge inhale before rep.
The result was the same, LOL:
(https://dl.dropbox.com/u/314805/squat%20form%20pics/2012_07_23_148lbs.jpg)
At least i am adding weight to the bar each session while maintaining or slightly improving form.
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25 July 2012
Bodyweight@session : ~190,5
Soreness : none
Injuries/aches : left quad has been bugging slightly.
Starting Strength - workout #10
HANG POWER CLEANS:
Not doing those until quad is 100% healthy.
SQUATS:
5@154 lbs ( +5,5 lbs )
5@154 lbs ( +5,5 lbs )
5@154 lbs ( +5,5 lbs )
-Nice.
BICEPS EZ-BAR CURLS:
12@59,5 lbs ( same )
12@59,5 lbs ( same )
12@59,5 lbs ( same )
-Didn't do those the last 2 weeks so stayed at the same load.
TRICEPS PUSHDOWNS:
12@55 lbs ( same )
12@55 lbs ( same )
12@55 lbs ( same )
-Didn't do those the last 2 weeks so stayed at the same load.
-Today i squatted in my Kobes using plates under heels. Turns out that the zoom air unit at the heel is too soft , it deforms upon any pressure. I focused on keeping only the heel on the plates. Also at the last set i used 2,5kg plates instead of 1,5 , turns out they are much more stable and not too high as i expected.
The overall outcome was positive, i still have issues to fix but although load keeps increasing , form keeps slightly but steady improving. I think i have much better form at 154lbs now than i had at 132lbs 2 weeks ago.
(https://dl.dropbox.com/u/314805/squat%20form%20pics/2012_07_25_comparison.jpg)
Edit : replaced the pic with one comparing where i was 2 weeks ago.
-
better, better... :ibsquatting:
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27 July 2012
Bodyweight@session : ~192.3
Soreness : none
Injuries/aches : none
Starting Strength - workout #11
SQUATS:
5@159,5 lbs ( +5,5 lbs )
5@159,5 lbs ( +5,5 lbs )
5@159,5 lbs ( +5,5 lbs )
-Was too fatigued today. Quads felt stiff and squatting was hard even at the empty bar warmups.
Sucked it up and got all sets and reps, turns out i cheated a bit on depth but was still going parallel.
SEATED OHP:
5@115,5 lbs ( same )
5@115,5 lbs ( same )
5@115,5 lbs ( same )
-Skipped those the last 2 weeks so stayed at the same load. Went good , was stronger than last time.
CHINUPS:
7@Bodyweight ( -1 rep )
7@Bodyweight ( +1 rep )
6@Bodyweight ( -1 rep )
Total = 20 ( -1 rep )
-Skipped those the last 2 weeks too, was 1 rep weaker.
LANCE CALVE RAISES ( SL eccentric - DL Concentric ):
-Skipped!
-Today i squatted wearing my nike waffles. Sole is thin but solid, the complete absence of deformable cushioning at the heel gave the most stable/rigid feel so far. Forward lean seemed to be a little worse than last time, but given the heavier load and the high fatigue i had today, i consider it a win.
(https://dl.dropbox.com/u/314805/squat%20form%20pics/2012_07_27_159lbs.jpg)
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How strong are your hip flexors?
I have found out that the stronger your hip flexors AND lower abs are, the better you are going to be able to maintain a good pelvis position to maintain a better overall position in the squat.
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^Hip flexors are strong. Abs could use a little work maybe. I will bring back the 7 days vertical jump cure routine to my schedule, it takes good care of both hip flexors and abs.
-
On what do you base these assumptions? How do you know your hip flexors are strong?
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On what do you base these assumptions? How do you know your hip flexors are strong?
I did the hip flexor strength test that kellyb suggests:
See if you have sufficient strength in your hip flexors. Place one foot up on a box so that your thigh is up above parallel. Then raise the foot up and hold it for 20 seconds without bending your support leg or squirming around.
Here is a video of Mike Boyle doing this movement:
http://www.youtube.com/watch?v=JAUwgrazCg4
I can hold each foot not for 20 seconds but forever without any discomfort.
I've been also doing the 7DVJC regularly that has standing and seated hip frexor leg raises, never felt the slightest difficulty there either.
If that's not enough, I was also able to BSS 286lbs on the smith machine.
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Yeah but you don't have Asafa Powell's 10x hip flexor size vs a normal person.
You're weak.
The end.
:D
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30 July 2012
Bodyweight@session : ~192 ( carbed up )
Soreness : none
Injuries/aches : left quad
Starting Strength - workout #12
SQUATS :
3@165 lbs ( +5,5 lbs ) , ( -2 reps )
3@165 lbs ( +5,5 lbs ) , ( -2 reps )
3@165 lbs ( +5,5 lbs ) , ( -2 reps )
-Fail! :uhhhfacepalm:
BENCH PRESS:
5@148,5 lbs ( same ) , ( +1 rep )
5@148,5 lbs ( same ) , ( +1 rep )
4@148,5 lbs ( same ) , ( same )
-Awesome bench performance for my standards.
SEATED MACHINE ROWS:
8@225 lbs ( same ) , ( same ) , ties :personal-record:
7@225 lbs ( same ) , ( same )
8@225 lbs ( same ) , ( +2 reps ) , ties :personal-record:
-Awesome performance here too.
-Today i was fresh , rested well all weekend , energy & caffeine tanks were great for a workout. My left quad had different opinion though, injury reflared. I should expect it , squatting 3 times a week increasing loads is not how you go around a quad strain. Form was bad , all reps were grinders and forward lean was ugly. It is not about the load either as i had the same problems even with empty bar, my quad was collapsing at half-squat depth. Anyways vacation is here , i have a final workout in 2 days left but i am not sure if i will squat. 2-3 weeks of rest & swimming sounds like what i need right now.
(https://dl.dropbox.com/u/314805/squat%20form%20pics/2012_07_30_165lbs.jpg)
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some questions for you:
i just read the last few pages of your log and im curious as to why you are squatting with 165 when your max is much higher?
also regarding your age, how do your joints feel training this way at your age..? im constantly worried about my knees and back being fucked from all this very heavy squatting and jumping.
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i just read the last few pages of your log and im curious as to why you are squatting with 165 when your max is much higher?
I decided to stick with the Starting Strength with full squats for a while, see what happens. My full squat always sucked, i just didn't freak out about depth , i would keep ramping the weight and reping it as deep as i could, ending up in 300-something half squats. Now i want to stick with full squats. Also i have an injured quad for the last couple of months that i won't let heal.
also regarding your age, how do your joints feel training this way at your age..? im constantly worried about my knees and back being fucked from all this very heavy squatting and jumping.
My knees and joints feel like they did 20 years ago but i am sure i am not ordinary. Never ever had any knee or joint pain in my whole life. Lucky mofo.
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1 August 2012
Bodyweight@session : ~190
Soreness : none
Injuries/aches : left quad
Starting Strength - workout #13
SQUATS:
Skipped! Just checked log , there hasn't been a single week that i didn't squat in all 2012!
SEATED OHP:
5@121 lbs ( +5,5 lbs )
5@121 lbs ( +5,5 lbs )
5@121 lbs ( +5,5 lbs )
-Awesome, also PR-ish.
Most i've done this year is 8@110lbs. I remember doing 8x132 the past years but it was at the smith machine.
So in free weights seated OHP that's a :personal-record:
CHINUPS:
9@Bodyweight ( +2 reps ) , :personal-record:
7@Bodyweight ( same )
7@Bodyweight ( +1 rep )
Total = 23 ( +3 reps )
-Awesome, :personal-record: total too.
BICEPS EZ-BAR CURLS:
12@65 lbs ( +5,5 lbs )
12@65 lbs ( +5,5 lbs )
10@65 lbs ( +5,5 lbs ) , ( -2 reps )
-Very nice.
TRICEPS PUSHDOWNS:
12@60,5 lbs ( +5,5 lbs )
12@60,5 lbs ( +5,5 lbs )
12@60,5 lbs ( +5,5 lbs )
-Very nice.
The missing squats fatigue had obvious positive results on the other lifts.
I'm off for holidays, finally ~20 days of rest for my injured quad. If it still has issues when i come back I'm going to a doctor.
I will try to make a smart cut during the time off, with quality diet but without exaggerations. A good goal would be 183-185 wet weight at 14-15%bf, current status is 190-192 wet weight at 16-17% bf.
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3x5 with 55 kg overhead press?
wtf...
I don't think I can do one set of 5 with 40 kg.
-
3x5 with 55 kg overhead press?
wtf...
I don't think I can do one set of 5 with 40 kg.
Agreed! Anything close to a plate is difficult actually seated vertically. I can push press and bench over 250+ but find 135 really challenging in the seated vertical press. No chest, no legs, just nothing to push with!
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I was actually meaning a standing overhead press (I can hold my temptation of using the legs pretty well).
-
3x5 with 55 kg overhead press?
wtf...
I don't think I can do one set of 5 with 40 kg.
Agreed! Anything close to a plate is difficult actually seated vertically. I can push press and bench over 250+ but find 135 really challenging in the seated vertical press. No chest, no legs, just nothing to push with!
Really??? I thought i was weak at presses, my bench PR is an embarrassing 3x165, LOL.
Maybe i am doing them wrong , my ROM/depth is from full extension to about chin level. I find it very hard with my long ass hands to go deeper ( when my hands are parallel to the ground the bar is above my head ).
Maybe i am deluded and those presses i do qualify as half-presses, hence the "good" numbers.
Also FWIW, i dumped doing standing presses because they were very difficult for me, 8x99lbs was my PR and it felt very uncomfortable and hard, stressing my spine a lot too.
-
8x45 is still light years away ahead of me.
-
there's a guy at my gym who can overhead press as much as he can bench. he's not super-strong in either, but maybe some people are just better set up to do vertical than horizontal pressing?
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Agreed! Anything close to a plate is difficult actually seated vertically. I can push press and bench over 250+ but find 135 really challenging in the seated vertical press. No chest, no legs, just nothing to push with!
That's odd, even w/little direct training my press has always been about 2/3 of my bench going all the way back to when I began weightlifting in college. Can you do handstand pushups and is your incline bench also significantly lower than your bench?
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Agreed! Anything close to a plate is difficult actually seated vertically. I can push press and bench over 250+ but find 135 really challenging in the seated vertical press. No chest, no legs, just nothing to push with!
That's odd, even w/little direct training my press has always been about 2/3 of my bench going all the way back to when I began weightlifting in college. Can you do handstand pushups and is your incline bench also significantly lower than your bench?
I can do handstand pushups but I was a gymnast as a kid and am pretty comfortable upside down. I don't really do incline bench, but the last time I tried I squeezed a few reps out with 225, my max bench is between 275-295.
I think it's something to do with the barbell when seated. I can do seated shoulder press with a couple 65 pound dumbells but anything more than a plate gets really impossible with a barbell. I think it's something to do with getting your face out of the way that makes it so difficult for me, for some reason raising it from delts overhead when sitting makes it feel like it just gets stuck. Really hate that lift!
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Completely unrelated to seated shoulder press, but congrats on getting your journal to 100 pages! Adarq.org Centurion :headbang:
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Completely unrelated to seated shoulder press, but congrats on getting your journal to 100 pages! Adarq.org Centurion :headbang:
Thanks man, now that's a sweet :personal-record:
And a great way to achieve it , all the forum stopped by tonight! :D
As for the presses i thing LBSS nailed it:
there's a guy at my gym who can overhead press as much as he can bench. he's not super-strong in either, but maybe some people are just better set up to do vertical than horizontal pressing?
Also, many many years ago when i was doing the 'classic' gym split ( chest&biceps - back&triceps - shoulders&legs ), i remember my incline bench eventually surpassing than my flat bench! Anyway my bench is way too weak so weird ratios like this are expected. A few pages ago there was a discussion about my push-pull ratios too, i can lat-pulldown or machine-row 200+ for reps while current bench 5RM is about 150.
-
Reference body measurements:
Net weight in the morning : 187,6 lbs ( 85,3kg )
Waist : 35,4'' ( 90cm )
Bodyfat scale estimation : 15,7%
Bodyfat online estimation : 17,6%
-
9 August 2012
Ive been dieting all week. Consuming about 1500KCals low carb-high protein.
I did nothing active besides recreational swimming ~30 minutes every day.
Quad feels fine, i can do BW lunges with no bugging at all now, 10 more days of rest+swimming for better recovery.
Net weight in the morning : 184lbs ( 83,65kg ) , ( -3,5 lbs )
Waist : 35'' ( 89cm ) , ( -1cm )
Bodyfat online estimation : 17,3% ( -0,3% )
The weight loss is fake, i didn't really lose 3,5 lbs in 1 week, the initial measurement was the next morning after weightlifting and eating big previous night.
As for the waist/bf ratio, i don't trust it so much , just keep it as reference. My built is to gather all fat at my waist. 2'' above that my circumference is 3cm cmaller ( 86cm / 33,8'' ). The cut is more successful on visible judgement too, waist looks the same but overall i already see a difference, shoulders/biceps/lats/quads are more toned and i can see my top 2 abs now.
Next update in 10 days when vacations end.
-
^
1 day later:
same bw, same circumference
Bodyfat scale estimation : 14,6% , ( -1,1% )
So i guess i am around 15%, that's how it looks too.
Goal for the next 10 days: another 2-3 lbs and ~1% bf.
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19 August 2012
Net weight in the morning : 183,5 lbs ( 83,4kg )
Waist : 34,85'' ( 88,5cm )
Bodyfat scale estimation : 14,9%
Bodyfat online estimation : 17%
-
Post #2000 , :personal-record:
20 August 2012
Bodyweight@session : ~187,25
Soreness : none
Injuries/aches : none?
Starting Strength - workout #14
SQUATS :
5@143 lbs ( -22 lbs )
5@143 lbs ( -22 lbs )
5@143 lbs ( -22 lbs )
-Form was good, will upload pic tomorrow. Detraining was obvious, VMO started burning at 2nd set and gave up on 3d.
BENCH PRESS:
3@137,5 lbs ( -11 lbs )
5@132 lbs ( -16,5 lbs )
5@132 lbs ( -16,5 lbs )
-137 Was too heavy to handle. Back to 132, meh, hope i can go back up fast.
SEATED OHP:
5@88 lbs
-It's not OHP day, got confused. Realised it after 1st set! :uhhhfacepalm:
SEATED CHEST SUPPORTED MACHINE ROWS:
5@132 lbs
5@132 lbs
5@132 lbs
-Changed machine, i have the feeling the free machine lets me pull heavy loads but not only with lats. Chest supported seated rows force an upright correct position. That was verified from the loads, 5x132 was challenging when at the 'free' rows i did 8x225 last time. I am considering swithing to pendlay rows.
After 20 days of rest, quad is not totally healed. It was not holding me back during squats but i can still feel it. It doesn't bug at all now ( 5 hours later ) either , but if i do a pistol squat i feel it 'pulling' at half squat depth.
I am considering substituting Wednesday's squats with RDLs and high-rep extensions for a while. That should cover pchain and also aid quad health/recovery.
-
-Form was good, will upload pic tomorrow. Detraining was obvious, VMO started burning at 2nd set and gave up on 3d.
Both verified.
Today VMOs are 5/5 sore, while outer quads ( vastus lateralis ) are at 3/5, hamstrings and glutes 2/5.
Form is probably the best so far:
(https://dl.dropbox.com/u/314805/squat%20form%20pics/2012_08_20_143lbs.jpg)
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-Form was good, will upload pic tomorrow. Detraining was obvious, VMO started burning at 2nd set and gave up on 3d.
Both verified.
Today VMOs are 5/5 sore, while outer quads ( vastus lateralis ) are at 3/5, hamstrings and glutes 2/5.
Form is probably the best so far:
(https://dl.dropbox.com/u/314805/squat%20form%20pics/2012_08_20_143lbs.jpg)
VERY nice work vag!#@ You should line that pic up with the first one a while ago, big time improvement.
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VERY nice work vag!#@ You should line that pic up with the first one a while ago, big time improvement.
Thanks Lance , i apreciate it a lot!
I think that what made the difference was my quad being healyhy. Before holidays it was unrecovered, getting worse by squating 3xweek. It was probably giving up, causing a collapse/form breakdown. I can't understand why it takes so long to heal, it feels like a simple strain , WTF! Do you approve the high-rep leg extensions for extra recovery? If so in what scheme, i was thinking 3x15. What else ( besides stretch / foam roll ) would you suggest?
I plan on going [Mon squat - Wed RDL+dynamic recovery - Fri squat] for a while.
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VERY nice work vag!#@ You should line that pic up with the first one a while ago, big time improvement.
Thanks Lance , i apreciate it a lot!
I think that what made the difference was my quad being healyhy. Before holidays it was unrecovered, getting worse by squating 3xweek. It was probably giving up, causing a collapse/form breakdown. I can't understand why it takes so long to heal, it feels like a simple strain , WTF! Do you approve the high-rep leg extensions for extra recovery? If so in what scheme, i was thinking 3x15. What else ( besides stretch / foam roll ) would you suggest?
I plan on going [Mon squat - Wed RDL+dynamic recovery - Fri squat] for a while.
When you say quad, is it high up on the femur or lower towards the knee?
For lactic work rehab, I would definitely work in a 20 rep range at minimum for the quads, they are good for handling a lot of reps to start with, and 15 reps may not induce much lactic acid at all compared to other muscle groups. I would make sure that your quads arent overly tight though, especially rectus femoris. Do that kellyb stretch, pnf it, a couple times a day and see if that fixes it, many times this is the case.
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For what it's worth my recent strain went away the day I did sprints. Like literally the moment after sprints I noticed it was gone. Before that it was lingering around annoyingly refusing to heal. I could have taken time off and maybe that would have done the same thing but it worked out well for me just training normally!
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Lance : It's right about in the middle between knee and hip joint, on the outside of the quad. I would guess it is vastus lateralis, but maybe it could be rectus femoris too, can't tell for sure because the pain feels like it's deep inside the muscle. As for the high-rep extensions i was refering to them as an aid to recover the strain, if it's a strain afterall... I will try to apply pnf/smr/stretch daily, i keep geting lazy on recovery stuff.
Entropy: I said i'd do submax sprints when i got it injured initially , 3 months later i haven't done shit! It's about time i start sprinting anyway, back to weights means big eating and i need to stay fit ( whatever fit i am now anyway... ).
Thanks both! :highfive:
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22 August 2012
Bodyweight@session : ~187,8
Soreness : quads 5/5 , hamstrings 3/5 , glutes 2/5
Injuries/aches : ???
Starting Strength - workout #15
SQUATS:
-Skipped for quad healing. Was too sore to squat anyway.
ROMANIAN DEADLIFTS:
8@198lbs
8@198lbs
8@198lbs
-Buuuuuuuurn!
LEG EXTENSIONS:
4x20@55lbs
-Buuuuuuuurn!
BICEPS EZ-BAR CURLS:
12@59,5 lbs ( -5,5 lbs )
12@59,5 lbs ( -5,5 lbs )
10@59,5 lbs ( -5,5 lbs )
-Buuuuuuuurn!
TRICEPS PUSHDOWNS:
12@55 lbs ( -5,5 lbs )
12@55 lbs ( -5,5 lbs )
12@55 lbs ( -5,5 lbs )
-Buuuuuuuurn!
-As stated on previous post, I plan to permanently phase off squats from Wednesday and make it a p-chain day.
For now it's RDLs & high-rep leg extensions. When quad is healthy i will bring back HP cleans, change RDLs to 3x5 and maybe add lunges.
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Lance , i transferred my quad pain discussion at the following thread in your Q&A section as it is incredibly similar/relevant:
http://www.adarq.org/forum/sts-qa/pain-in-right-quad/
Also this is journal post #1500 , :personal-record: :headbang: :highfive:
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23 August 2012
Foam rolled my left IT band. This was a very unpleasant experience. My quads were sore enough to hurt by just pushing them with my pointing finger, so you can guess how foam rolling felt. However it felt so much better afterwards. Should have gotten my foam roller long time ago.
Also i finally got that kellyb stretch down well.
On the negative side, i have very sore hamstrings from RDLs, hope they won't ruin my squatting today.
-
I get pretty sore glutes from RDLs believe it or not - it was weird when it happened - but I do exaggerate the "hip thrust" at the end of the movement (I'm doing the same with squats as well).
Like this:
http://www.youtube.com/watch?v=OAVMj6GJwfY
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^That is interesting, training glutes together with hamstrings in one movement is very tempting!
No experience with hip thrusts though, is it safe to do that manouver with 250-300lbs?
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What, hip thrusts with 250-300 lbs? Probably works if you have the technique set down and you can really control the weight.
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24 August 2012
Bodyweight@session : ~188
Soreness : hamstrings 4.5/5 , quads 2/5, glutes 1/5
Injuries/aches : NONE!
Starting Strength - workout #16
SQUATS:
5@154 lbs ( +11 lbs )
5@154 lbs ( +11 lbs )
5@154 lbs ( +11 lbs )
Wow, that was it? Just 1 foam rolling + kellyb stretch session and im cured? What kind of magic sorcery is that?
I was so sore in hamstrings that i could not even walk normal, quads still sore and yet i upped the load 11lbs and form was even better. Pic tomorrow.
SEATED OHP:
5@99 lbs ( -22 lbs )
5@99 lbs ( -22 lbs )
5@99 lbs ( -22 lbs )
-Increased my ROM from chin level to lower neck / upper chest level.
99 was lightweight but i wanted to go into that new ROM easy.
DEAD HANG CHINUPS:
7@Bodyweight ( -2 reps )
6@Bodyweight ( -1 rep )
4@Bodyweight ( -3 reps )
Total = 17 ( -6 reps )
-Changed style here too, to dead hang. So much harder, i am surprised i got 7 at 1st set.
Foam rolling FTW, finally no bugging at all, before, during and after squatting. I'm gonna keep doing it regularly, hopefully next week i can attempt an easy return to jumping.
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24 August 2012
Bodyweight@session : ~188
Soreness : hamstrings 4.5/5 , quads 2/5, glutes 1/5
Injuries/aches : NONE!
Starting Strength - workout #16
SQUATS:
5@154 lbs ( +11 lbs )
5@154 lbs ( +11 lbs )
5@154 lbs ( +11 lbs )
Wow, that was it? Just 1 foam rolling + kellyb stretch session and im cured? What kind of magic sorcery is that?
I was so sore in hamstrings that i could not even walk normal, quads still sore and yet i upped the load 11lbs and form was even better. Pic tomorrow.
SEATED OHP:
5@99 lbs ( -22 lbs )
5@99 lbs ( -22 lbs )
5@99 lbs ( -22 lbs )
-Increased my ROM from chin level to lower neck / upper chest level.
99 was lightweight but i wanted to go into that new ROM easy.
DEAD HANG CHINUPS:
7@Bodyweight ( -2 reps )
6@Bodyweight ( -1 rep )
4@Bodyweight ( -3 reps )
Total = 17 ( -6 reps )
-Changed style here too, to dead hang. So much harder, i am surprised i got 7 at 1st set.
Foam rolling FTW, finally no bugging at all, before, during and after squatting. I'm gonna keep doing it regularly, hopefully next week i can attempt an easy return to jumping.
haha good work vag!@!
-
haha good work vag!@!
Thanks Lance. Thanks for the help getting my form down too.
Pic from yesterday. Looks like i am leaning a bit more but the weight is more backwards than ever:
(https://dl.dropbox.com/u/314805/squat%20form%20pics/2012_08_24_154lbs.jpg)
Very happy with that, however pathetic being happy about a 154 lbs squat is
-
27 August 2012
Bodyweight@session : ~191 , whaaaat? :o
Soreness : none
Injuries/aches : none
Starting Strength - workout #17
SQUATS :
5@159,5 lbs ( +5,5 lbs )
5@159,5 lbs ( +5,5 lbs )
5@159,5 lbs ( +5,5 lbs )
-Weight felt light but legs were weak. Got all reps in legit depth but form did not feel so tight. No vid.
BENCH PRESS:
5@137,5 lbs ( +2 reps )
5@137,5 lbs ( +5,5 lbs )
5@137,5 lbs ( +5,5 lbs )
-Nice, last week i tried 137,5 and got 3 grinders at 1st set, this time i did 3x5 no problem.
SEATED CHEST SUPPORTED MACHINE ROWS:
5@143 lbs ( +11 lbs )
5@143 lbs ( +11 lbs )
5@143 lbs ( +11 lbs )
-Nice.
No quad bugging. Had a fatiguing weekend, much alcohol, not much sleep, much driving. I blame this for my bad squatting performance. I am not sure if i will up the weight on Friday or redo 159,5.
Edit : later i foam-rolled both IT bands. Painful shit but feels so much better afterwards, gotta keep at it!
-
slow but steady... :strong:
-
slow but steady... :strong:
Thanks man, that's the idea. If i can keep a steady 5,5 lbs weekly increase on everything this will work out very well...
-
28 August 2012
Went at the park. Shot around uptempo for bloodflow+cardio and tried out my jumping.
The good news : no quad bugging at all, even in ME RVJs. :headbang:
The bad news : SVJs ~25'' , dropsteps ~28'' , RVJs ~29''. :uhhhfacepalm:
Then did stretching and foam rolling.
-
29 August 2012
Bodyweight@session : ~189
Soreness : none
Injuries/aches : none
Starting Strength - workout #18
ROMANIAN DEADLIFTS:
5@220lbs ( +22 lbs ) , ( -3 reps )
5@220lbs ( +22 lbs ) , ( -3 reps )
5@220lbs ( +22 lbs ) , ( -3 reps )
-Very nice.
LEG EXTENSIONS:
4x20@55lbs
-Not so much burning this time. As quad heals i will probably replace those with lunges.
BICEPS EZ-BAR CURLS:
12@65 lbs ( +5,5 lbs )
12@65 lbs ( +5,5 lbs )
12@65 lbs ( +5,5 lbs ) , ( +2 reps )
-Very nice.
TRICEPS PUSHDOWNS:
12@60,5 lbs ( +5,5 lbs )
12@60,5 lbs ( +5,5 lbs )
12@60,5 lbs ( +5,5 lbs )
-Very nice.
-
Do you do the leg extensions using the full rom or just the top? I'm doing them just at the top (kinda like TKEs) for VMO development, slowly and while holding my fingers on the actual working VMO and pushing into the VMO with them just a bit to increase the awareness of that muscle being there and working. It increases the VMO activity just a bit more (if that's why you're doing them).
-
I do them full ROM, their purpose is some extra recovery, injury-wise and sore-wise. Probably ain't gonna do them again, DOMS lasted only 1 week and the injury seems to be healing perfectly with IT band foam rolling.
-
30 August 2012
IT band foam rolling + stretching.
-
31 August 2012
Bodyweight@session : ~189,5
Soreness : none
Injuries/aches : none
Starting Strength - workout #19
SQUATS:
5@165 lbs ( +5,5 lbs )
5@165 lbs ( +5,5 lbs )
4@165 lbs ( +5,5 lbs ) , ( -1 rep )
-Form was so and so today, some good reps , some bad. There was more forward lean than i want but definitely less than last time i reached 165 before holidays.
I will stay at that weight and try to improve form for the next sessions, either get 3x5 at perfect form or deload 10%.
SEATED OHP:
5@104,5 lbs ( +5,5 lbs )
5@104,5 lbs ( +5,5 lbs )
5@104,5 lbs ( +5,5 lbs )
-Very hard. I expected it easier based on last week's 99.
DEAD HANG CHINUPS:
8@Bodyweight ( +1 rep )
6@Bodyweight ( same )
5@Bodyweight ( +1 rep )
Total = 19 ( +6 reps )
-Those felt strong.
-
I just don't get it... how can you struggle with 75 kg when you can half squat ~140?
-
I just don't get it... how can you struggle with 75 kg when you can half squat ~140?
I don't get it either. But a few observations :
-The ~300+ squats where more like quarters than halfs, knees angle was ~90 degrees.
-Body leverages, although it sounds like an excuse my long legs dont favour full squats.
-My injury has thrown me back, when i was doing 300+ partials my parallel squat would be around 220-230x5.
Was just reading this from kellyb yesterday:
As a personal example when I first began training seriously I trained for a good 3-4 years performing half squats because I didn't know any better and half squats are what we were taught in school. When I learned what a legal squat was my poundages went all the way from around 300 down to around 185, BUT despite the significantly lesser weights I started making really good vert gains and gained quite a bit of muscle on my thighs. I've seen the same thing happen in countless other trainees.
And kelly describes this as half squat at the same article:
(http://www.higher-faster-sports.com/images/half-squat.jpg)
So i guess my 100+ lbs quarter to below parallel squat diff is not that weird afterall...
-
Then how do you explain my difference between a my below parallel squat (best of 140x5 or 155 1RM) to my half (or quarter squat) of hardly doing 150x5?
-
Lance , i transferred my quad pain discussion at the following thread in your Q&A section as it is incredibly similar/relevant:
http://www.adarq.org/forum/sts-qa/pain-in-right-quad/
Also this is journal post #1500 , :personal-record: :headbang: :highfive:
:wowthatwasnutswtf:
so much blood sweat & tears detailed in here, and on your youtube.
heel that quad up and start flyin again.
pc vag
-
Then how do you explain my difference between a my below parallel squat (best of 140x5 or 155 1RM) to my half (or quarter squat) of hardly doing 150x5?
I can't explain it. If we were talking about a small ROM difference it would be more reasonable, but quarter to below parallel is a totaly different excercise. Ive gone up to 170kg in quarters when my parallel 1RM was ~110kg.
:wowthatwasnutswtf:
so much blood sweat & tears detailed in here, and on your youtube.
heel that quad up and start flyin again.
pc vag
Thanks so much Andrew. It's been a lovely journey so far, hope i can keep it up for much more!
Glad to see you getting 'active' on the forum again, rewatched your re-uploaded dunk vids on youtube too, so much dope!
I ain't gonna go "yo adarq, get back to training" like everyone else, i've been where you are now. I totally dumped training for like 5 years , between 28 and 33 or sth. Then it came back to me overnight and you know the rest. Maybe it will come back to you , maybe not. I sure hope it does, no rush though!
Cheers man!
-
The truth is that when I do 1/4 squats I use a much narrower stance than when I squat "full"... this might have something to do with it.
Did you use the same stance when you did 170 as in your normal 110 squat?
-
^ My stance would be more or less the same at fulls and partials, maybe just a bit narrower at partials.
3 September 2012
Bodyweight@session : ~191
Soreness : none
Injuries/aches : left quad
Starting Strength - workout #20
SQUATS :
4@165 lbs ( same ) , ( -1 rep )
3@165 lbs ( same ) , ( -2 reps )
1@165 lbs ( same ) , ( -3reps )
-Left quad hurting again out of nowhere. Ruined my squatting , FML!
BENCH PRESS:
5@143 lbs ( +5,5 lbs )
5@143 lbs ( +5,5 lbs )
5@143 lbs ( +5,5 lbs )
-Very strong for my standards , 143 was lightweight. Probably the missing squats fatigue.
SEATED CHEST SUPPORTED MACHINE ROWS:
5@154 lbs ( +11 lbs )
5@154 lbs ( +11 lbs )
5@154 lbs ( +11 lbs )
-Hard but got it. Unfortunately that machine has only 5kg(11lbs) plates.
Fuck my quad. Must stretch and foam roll more. Let's see what happens till Friday.
Edit: Later , IT band foam rolling. Weirdly there was no discomfort or pain , most 'painless' foam rolling session so far.
-
Does it hurt if you deadlift?
-
Does it hurt if you deadlift?
Not really , last time i tried somewhere in June while quad was realy bad i PRed at 140kg(308lbs). BUT i think that above 120kg (264lbs) back is taking over, it seems i have a very strong lower back able to handle huge loads so when legs fail back takes over.
I will keep as i am now, if deloading squats doesn't work either i will consider replacing squats with deadlifts for a while and keep the deadlifts at the maximum load that feels leg-driven.
-
4 September 2012
Went at the park. Shot around uptempo for bloodflow+cardio and tried out my jumping.
Did 4 SVJs, all at 26''-27'' , no quad bugging.
Then a couple of dropsteps , 29''-30''. No quad bugging either but decided not to push more.
Then more shooting around. At the end (~45'') i landed a hard lefty RVJ dunk at 9'8''. Damn , feels so nice to throw down, i missed that!
So ~2'' up on my jumps , back to 30''s , back to dunking. Not bad , no rush either... :headbang:
Then stretching and IT band foam rolling.
-
5 September 2012
Bodyweight@session : ~189
Soreness : none
Injuries/aches : left quad
Starting Strength - workout #21
ROMANIAN DEADLIFTS:
5@231lbs ( +11 lbs )
5@231lbs ( +11 lbs )
3@231lbs ( +11 lbs ) , ( -2 reps )
-No gloves + sweaty hands , lost grip at last set. Weight was light.
LEG EXTENSIONS:
4x20@55lbs
BICEPS EZ-BAR CURLS:
12@70,5 lbs ( +5,5 lbs )
12@70,5 lbs ( +5,5 lbs )
10@70,5 lbs ( +5,5 lbs ) , ( -2 reps )
-Half plate on the EZ bar, sweet! Burned out at 3d set though, couldn't complete 12 reps.
TRICEPS PUSHDOWNS:
12@66 lbs ( +5,5 lbs )
12@66 lbs ( +5,5 lbs )
12@66 lbs ( +5,5 lbs )
-Very hard but got it.
-IT band foam rolling.
-Stretching.
-
6 September 2012
-Long lower body stretch routine.
-IT band foam rolling.
-
7 September 2012
Bodyweight@session : ~192,3
Soreness : none
Injuries/aches : none?
Starting Strength - workout #22
SQUATS:
4@165 lbs
5@165 lbs ( +2 reps )
3@165 lbs ( +2 reps )
-Strike 3 , I'm out! Quad was not really bugging today and form was good. I am just weak as shit at full squats.
Let's see how the deload will work.
SEATED OHP:
4@110 lbs ( +5,5 lbs ) , ( -1 rep )
4@110 lbs ( +5,5 lbs ) , ( -1 rep )
4@110 lbs ( +5,5 lbs ) , ( -1 rep )
-VERY hard. The difficulty from the ROM difference from chin to lower neck is unbelievable.
DEAD HANG CHINUPS:
8@Bodyweight ( same )
7@Bodyweight ( +1 rep )
5@Bodyweight ( same )
Total = 20 ( +1 reps )
-Hard but strong.
-
10 September 2012
Bodyweight@session : ~191,5
Soreness : none
Injuries/aches : left quad
Starting Strength - workout #23
SQUATS :
5@132 lbs ( -33 lbs )
-Felt quad bugging a bit so only did 1 set after warmups. Will suck it up and reduce volume, must heal that quad!
Not sure about form , see pic commentary below.
BENCH PRESS:
4@148,5 lbs ( +5,5 lbs ) , ( -1 rep )
4@148,5 lbs ( +5,5 lbs ) , ( -1 rep )
4@148,5 lbs ( +5,5 lbs ) , ( -1 rep )
-Nice.
SEATED CHEST SUPPORTED MACHINE ROWS:
5@165 lbs ( +11 lbs )
5@165 lbs ( +11 lbs )
5@165 lbs ( +11 lbs )
-Very nice.
(https://dl.dropbox.com/u/314805/squat%20form%20pics/2012_09_10_132lbs.jpg)
Today i focused on descending and ascending with chest up. I got the most upright squats so far, but that also caused knees to travel more forward and the bar to shift more towards my toes.
So is this squat better or worse that the previous ones? I really can't tell...
-
11 September 2012
Went at the park. Shot around uptempo for bloodflow+cardio and tried out my jumping.
Got 9'8'' lefty dunks off 3 steps AND off dropstep , no quad bugging.
Got a couple 28'' SVJs ( touched thumb knuckle at 9'10'' rim ), no quad bugging either.
Attempted dropsteps and RVJs on 9'10''. Weirdness, CNS was shutting me down, it wouldn't even allow me to jump: As i was compressing in the jump stop, i would just decelerate and stop , i just couldn't push off!
-
Weirdness, CNS was shutting me down, it wouldn't even allow me to jump: As i was compressing in the jump stop, i would just decelerate and stop , i just couldn't push off!
That usually happens to me when I use a speed I'm not able to control, or when I'm tired from all the jumps I did beforehand, or both.
I just tense up and lock myself to the ground.
-
12 September 2012
Bodyweight@session : ~191,5
Soreness : none
Injuries/aches : left quad , much better.
Starting Strength - workout #24
ROMANIAN DEADLIFTS:
5@236,5lbs ( +5,5 lbs )
5@236,5lbs ( +5,5 lbs )
5@236,5lbs ( +5,5 lbs ) , ( +2 reps )
-I can go much heavier, i am limited by grip, i forgot gloves again.
LEG EXTENSIONS:
-Canceled, quad is healing well.
BICEPS EZ-BAR CURLS:
12@70,5 lbs ( same )
12@70,5 lbs ( same )
12@70,5 lbs ( +2 reps )
-First 2 sets very strong , last one burnout.
TRICEPS PUSHDOWNS:
12@66 lbs ( same )
12@66 lbs ( same )
12@66 lbs ( same )
-Very nice
-Must bring back stretching + foam rolling , got lazy with them this week.
-I am joining the whole milk community, GOMAD baby! Actually is LOMAD ( Liter instead of Galon ) or maybe LOL-MAD but oh well...
-
LOMAD for you
HIFART for me
-
^I don't wanna know what HIFART is! ;D
13 September 2012
At the park for ~1 hour. Mostly shooting around uptempo, very few jumps.
Vert was a couple inches lower today , SVJ 27-ish, dropstep 28-ish , DLRVJ 29-ish.
Then stretched the fuck out of my legs and foam rolled IT band.
-
14 September 2012
Bodyweight@session : ~193,5
Soreness : none
Injuries/aches : left quad , slightly
Starting Strength - workout #25
SQUATS:
5@137,5 lbs ( +5,5 lbs )
5@137,5 lbs ( +5,5 lbs )
5@137,5 lbs ( +5,5 lbs )
-Very nice. No quad bugging + good form. Gonna stay light though and slowly progress keeping form perfect as quad heals.
SEATED OHP:
5@110 lbs ( +1 rep )
4@110 lbs ( same )
5@110 lbs ( +1 rep )
-So god damn hard! 5@110 is a PR at full ROM but that doesn't count as its the 3d session ever at this ROM.
DEAD HANG CHINUPS:
8@Bodyweight ( same )
8@Bodyweight ( +1 rep )
6@Bodyweight ( +1 rep )
Total = 22 ( +2 reps )
-Steady progress here, nice.
-
Good job on the chinups. And OHP too!
I might go with loaded chinups though for some neural load in them and with one additional hypertrophy-oriented machine exercise for the back... but...
-
Thanks, good work but not good numbers. Gotta keep pushing.
15 September 2012
Just stretching and IT band foam rolling.
I have this feeling that the 'kellyb stretch' does a better job currently at loosening my quad. No real pain or trigger points during foam rolling. Gonna keep both anyway.
I am getting a little bored of the SS routine. Gonna keep at it too though, as i am still progressing in everything. I just get this feeling that 3x5 is a bit inadequate, since i am bulking i would like some more hypertrophy stimulus. But don't want to go to 8-reps range, i like how my body has adapted to the 3x5 scheme and i like going a bit heavier, 8 reps don't allow that.
SO, i will do those few tweaks:
-Monday's squats will be 1x5 instead of 3x5, i will be upping the weight each Monday for 1 set of 5 reps and then doing the same load on Friday for 3x5.
-As quad heals good I will bring back in HP cleans on Wednesday, as originally planned. Will be ramping up 5 sets of 3 reps in 5,5 lbs increments.
-I will add a 15 rep finisher in all 3x5 exercises except squats. That is Bench Press , Seated Rows and OHP.
Current body composition:
Net weight ( morning ) : ~190,3 lbs ( 86,5 kg )
Waist : ~35.8'' ( 91cm )
Scale bodyfat estimation : 16,2%
Online bodyfat estimation : 18,2%
I will also try to keep up with cardio on my off days ( Tuesday and Thursday ), i haven't been doing any cardio since my quad injury back in May, those will definitely help keep body composition kinda decent.
-
want more hypertrophy stimulus -> reduce reps on one of the workouts???
-
want more hypertrophy stimulus -> reduce reps on one of the workouts???
Yeah , sounds contradictive, i didn't explain well.
My hypertrophy thoughts are about upper body only, legs feel perfectly covered with squat Mon-Fri and RDL Wed.
The squat reps reduction is a temporary change to heal my quad better. It seems that the 3x5 aggravates the injury a bit. By the next time i squat it is recovered and every week it is a bit better but i wanted to speed the recovery, its been too long. Maybe i shoud cut down the volume even more for a while, just do a 5 rep set or MSEM on squat days to avoid total detraining and see what happens.
-
17 September 2012
Bodyweight@session : ~192
Soreness : none
Injuries/aches : left quad?
Starting Strength - workout #26
SQUATS :
5@143 lbs ( +5,5 lbs )
-Great form, no quad bugging, resisted the temptation of doing more.
BENCH PRESS:
5@148,5 lbs ( +1 rep )
5@148,5 lbs ( +1 rep )
5@148,5 lbs ( +1 rep )
15@110lbs
-Very strong. Ties best 3x5 ever.
15 rep finisher was a killer, barely got last rep.
SEATED CHEST SUPPORTED MACHINE ROWS:
4@176 lbs ( +11 lbs ) , ( -1 rep )
4@176 lbs ( +11 lbs ) , ( -1 rep )
4@176 lbs ( +11 lbs ) , ( -1 rep )
13@132 lbs
-Very strong but the 11lbs minimum jump is too much.
132 lbs was too heavy for 15 reps finisher, got only 13.
-
You = stronger bench press than me. I'm at 57.5 kg x 5 reps x 3 sets and I'm borderline to failing there.
I'm not doing barbell bench pressing anymore though... too dangerous. I'm doing DB bench presses now.
-
^I wouldn't worry that my bench press is 10kg heavier than yours, i would worry that this 'heavier' bench of mine is not even mediocre, it's just WEAK!
-
Hahaha
To be honest though, all these people that bench more than me in the gym (like 99% of them) probably squat less than me, and some say that a 40 kg squat is "heavy".
-
18 September 2012
Weight@session : ~193
Soreness : chest , lats , inner biceps ( ?!? ), glutes (!)
Injuries : Left quad?
At the park for ~1 hour, shooting around uptempo. Quad was more healed than ever so was able to push more , got tons of sweat. Couldn't jump for shit though, CNS blocking me again , decelerating me at countermovement. Managed to force in a few jumps but they were horrible , max 28''
The 15 reps finishers worked , chest is really sore after a long time. The back is not that sore though , probably because it was adapted from doing chinups to failure weekly. Got that weird inner biceps soreness, probably the different movement in the row machine. Also got sore glutes from the squats and not even a slight quad soreness, gotta be the improved upright position.
Nice.
-
19 September 2012
Bodyweight@session : ~193,5
Soreness : chest, glutes, biceps, shoulders(?)
Injuries/aches : none ;D
Starting Strength - workout #27
ROMANIAN DEADLIFTS:
5@242lbs ( +5,5 lbs )
5@242lbs ( +5,5 lbs )
3@242lbs ( +5,5 lbs ) , ( -2 reps )
-Fuck, lost grip at last set again.
BICEPS EZ-BAR CURLS:
12@76 lbs ( +5,5 lbs )
11@76 lbs ( +5,5 lbs ) , ( -1 rep )
9@76 lbs ( +5,5 lbs ) , ( -3 reps )
-First set very strong, last two burnout.
TRICEPS PUSHDOWNS:
12@70,5 lbs ( +5,5 lbs )
10@70,5 lbs ( +5,5 lbs ) , ( -2 reps )
8@70,5 lbs ( +5,5 lbs ) , ( -4 reps )
-Same thing here, first set very strong, last two burnout.
Then did 'kellyb stretch' and IT band foam rolling. Did that yesterday too but forgot to log.
Quad is better every day. Today it doesn't bug at all but resisted the temptation of doing cleans. Next week if all go well.
Edit:
I was looking at some RDL videos and i am confused about the legit depth of the movement. My ROM is just a bit lower than this, a couple of inches below knee:
(http://www.bodybuilding.com/fun/issa63abig.jpg)
Should i go lower or am i ok?
-
Have you tried straight leg deadlifts? If so, do they load your hams better than RDLs?
By the way - it came a guy today in the park that for some reason makes me think of you. I have no idea why. He's got a "calmness" about him... I'm not sure why I'm attributing that and correlating it to you, vag.
Wtf I'm a weird kind of guy ain't I?
-
Have you tried straight leg deadlifts? If so, do they load your hams better than RDLs?
As i said recently i get much more hamstring soreness after straight leg DLs but i have to go much, MUCH lighter. So i prefer to stick with the RDLs: They target my hamstrings very well too and i also take advantage of the heavier load, training back, grip, core etc.
By the way - it came a guy today in the park that for some reason makes me think of you. I have no idea why. He's got a "calmness" about him... I'm not sure why I'm attributing that and correlating it to you, vag.
Wtf I'm a weird kind of guy ain't I?
Hahahahaha! Good to know i emit 'calmness', that is how i am indeed! No doubt that you are a weirdo though! :P
-
You better turn that webcam on your desk off now, vag.
-
(http://i.chzbgr.com/completestore/2008/10/15/128685899645616796.jpg)
-
20 September 2012
At the park for ~1 hour, shooting around uptempo. Quad at 90 or 95%. Tons of sweat. Had just rained so no chance of RVJs.
Did a couple SVJs at the end in ultra fatigued state, they were horrible , barely touching rim ( ~25'' ).
-
21 September 2012
Bodyweight@session : ~193,5
Soreness : none
Injuries/aches : none?
Starting Strength - workout #28
SQUATS:
5@143 lbs ( +5,5 lbs )
5@143 lbs ( +5,5 lbs )
5@143 lbs ( +5,5 lbs )
-Very nice. No quad bugging + good form.
SEATED OHP:
5@110 lbs ( same )
4@110 lbs ( same )
5@110 lbs ( same )
11@82,5 lbs
-Better than last time but 3d time failing to do 3x5 at that weight , deload.
15 rep finisher failed too, barely grinded the 11th rep.
DEAD HANG CHINUPS:
9@Bodyweight ( +1 rep ) , :personal-record:
7@Bodyweight ( -1 rep )
6@Bodyweight ( same )
Total = 22 ( same )
-I have done 9 chinups again in the past but they were not dead hang and bodyweight was 190 so :personal-record:
Had to pay the price for that though, got too tired and could not improve the total reps number.
2nd set of squats : http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg76503/#msg76503
-
Haha good stuff, I get the same thing when I really push through my chinups and pullups - I might get an extra rep at the price of losing 3 or 4 in the next set so... I kinda stop when the speed drops quite a bit.
I mean last time (a few days ago) I got 10-6-4 totaling 20 reps... after I finished my 10 rep set I was like "Getting over 20 reps? haha, it's going to be easy".
-
24 September 2012
Bodyweight@session : ~195,5 :o
Soreness : none
Injuries/aches : none?
Starting Strength - workout #29
SQUATS :
5@148,5 lbs ( +5,5 lbs )
-Quad felt like bugging on first 2 reps and caused some lean. Not sure if it was really there or i was just projecting it. Focused more and last 3 reps were perfect form and no bugging.
BENCH PRESS:
4@154 lbs ( +5,5 lbs ) , ( -1 rep )
4@154 lbs ( +5,5 lbs ) , ( -1 rep )
3@154 lbs ( +5,5 lbs ) , ( -2 reps )
15@110lbs ( same )
-Mental block, FML. Just because i reached 70kg after a long time i was intimidated. Did not go bad but i could go better.
15 rep finisher much stronger than last time , upping load next time.
SEATED CHEST SUPPORTED MACHINE ROWS:
5@176 lbs ( +1 rep )
4@176 lbs ( same )
5@176 lbs ( +1 rep )
15@132 lbs ( +2 reps )
-Very strong here. Staying at same loads next time though.
-
What happened to your knee?
-
What happened to your knee?
Its not the knee , its my left quad. Something in the middle of vastus lateralis. Long story short : it began like a slight strain after 2 consecutive dunk sessions in the beginning of May but it wouldn't heal. I am a bit of a jerk going around injuries, i always push before it is 100% healed. I also had the 'amazing' idea to do Starting Strength at that time , squating 3x5 3 times a week! :uhhhfacepalm:
So I did 2 itterations letting it slowly heal but it would keep reflaring. I hoped it would be fixed during my 3 week holidays but when i went back to the gym it was still bugging.
Finaly , i decided to make the heal a priprity. I drasticaly reduced squating volume, incorporated daily foam rolling and stretching and it seems like its healing for good now.
Thanks for asking! :D
-
Woah that sucks. Hate injuries. Ive got some overuse and instability problems myself that Im trying to fix, but Im like you. Cant find the time to rest :D
-
25 September 2012
At the park for ~1 hour, shooting around and jumping. Quad is MUCH better, bugs only on ME SLRVJs now so got in much more jumps this time.
Managed to get consistent 30'' to 31'' dropsteps and DLRVJs, touching base of palm at 9'10'' rim again. Missed all dunks though.
Good shit.
-
26 September 2012
Bodyweight@session : ~195,5
Soreness : none
Injuries/aches : left quad bugging a bit today , the price to pay for yesterday's increased jumping volume.
Starting Strength - workout #30
ROMANIAN DEADLIFTS:
5@247,5lbs ( +5,5 lbs )
5@247,5lbs ( +5,5 lbs )
5@247,5lbs ( +5,5 lbs ) , ( +2 reps )
-Used a piece of paper between bar and hands, no grip problems this time, awesome!
BICEPS EZ-BAR CURLS:
12@76 lbs ( same )
12@76 lbs ( +1 rep )
10@76 lbs ( +1 rep )
-Good improvement, but still not strong for 3x12.
TRICEPS PUSHDOWNS:
12@70,5 lbs ( same )
12@70,5 lbs ( +2 reps )
12@70,5 lbs ( +4 reps )
-Very hard but got it!
Pasting the following part from last week's log because noone replied :
I was looking at some RDL videos and i am confused about the legit depth of the movement. My ROM is just a bit lower than this, a couple of inches below knee:
(http://www.bodybuilding.com/fun/issa63abig.jpg)
Should i go lower or am i ok?
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make sure your GLUTES drive the rdl, not hamstrings. You have to work to keep the pelvis in neutral to do it, once you get there you will have no doubt youre driving hip extension via gluteals though. Alex V has a great video on that somewhere, ill see if i can find it. Only go as deep as you can maintain a neutral pelvis/spine.
some cues that help ime are
1. push hips back, "paw the ground" to come up
2. sweep the bar into you via the lats on the way down and up
3. tighten the low abs to drive the pelvis back, envision a pivot only at the hip and dont focus on how far down the bar goes, focus on how far back your hips go.
http://www.youtube.com/watch?v=QifKBQDcW_8
listen close to what he says on over arching, this will keep you from driving the movement with the hams/low back, and use the glutes as the prime movers
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Thanks both!
Sweeping the bar and pawing to the ground is check. But I think i might have been overarching, just like the video demonstrated. That is verified from the fact that i never felt any glute soreness after RDLs , even when i was doing 8reps@250lbs. No back issues either but that's no cue.
Neutral back priority from next time, great tip, training hamstrings AND glutes in one movement will be awesome!
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re: hams and glutes, this is the thing, you dont want to teach your body to drive hip extension with the hamstrings, and especially not the low back. It will show up in sprints, squats, etc... once this happens, and its a hard movement pattern to unlearn.
Im not big on all the "functional" horseshit but I do strongly believe that the way you strengthen the movement patterns in the weight room influences movement on the field/court a lot. Once you are moving right in your strength exercises your body will tend to move that way doing anything, that is where you are STRONGEST.
If you look at the way a lot of guys who arent good at olympic lifts perform them, youll see this "over arching" happen during the second pull, taking the glutes (which should be the driver) out of the movement. If they learn to rdl correctly it is a good way to correct this and get much more power into the lift.
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Yeah I always overarch. I can't even understand how you can keep the back in neutral in the first place. You (meaning - me) just can't feel if it's in neutral or not, and having anterior pelvic tilt doesn't help in recognizing that either. I just feel being overarched or bent forward... but have a very hard time being aware of it being in neutral.
Honestly, if I am to keep the chest high I'll pretty much automatically overarch so... it's very weird.
Luckily I use the deadlifts as straight leg deadlifts FOR the hamstrings so... whatever :D
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Luckily I use the deadlifts as straight leg deadlifts FOR the hamstrings so... whatever :D
You will get tons of hamstring work, in the way they are supposed to work with a proper rdl. What you said right there identifies your problem perfectly. "I over arch and dont know why, but im gonna keep hammering on that movement pattern and strengthen it so I have no chance of doing it right."
Thats akin to using the barbell row as a bicep exercise.
You CAN fix it, and getting to neutral takes practice. Try flexing your abdominals without shortening the torso. Try to shove your pelvis through the end of your glutes as you go down ie. "turn the pelvis upside down". Thats not possible obviously but given that cue will help a lot in getting to true neutral where you are driving from the correct muscles.
The problem you have is very common, especially with people who have been lifting for a while. So much emphasis is put on "chest up and out" that it gets overdone, and eventually takes the glutes out the movement. Start with an unloaded rdl, go to the bottom, and see if you can contract your glutes. If you cant, go up again and "pull down" with the hip flexors. Keep at it until you get the glutes firing hard, this will be the position you are looking for.
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Yeah I have been practicing a posterior-tilt in my KB swings but at the end of the movement, and it really gets the glutes fire. The idea came from Bret Contreras' "American Deadlift".
But like you said, the "chest up and out" is exactly what got me where I am in the first place. It does a bunch of stuff, it usually turns you very quad dominant as well, for example even in the KB swings I have the tendency to keep an upright torso and bend the knee and take the tension of the hamstrings too so... it's all messed up.
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Yeah I have been practicing a posterior-tilt in my KB swings but at the end of the movement, and it really gets the glutes fire. The idea came from Bret Contreras' "American Deadlift".
But like you said, the "chest up and out" is exactly what got me where I am in the first place. It does a bunch of stuff, it usually turns you very quad dominant as well, for example even in the KB swings I have the tendency to keep an upright torso and bend the knee and take the tension of the hamstrings too so... it's all messed up.
How he describes that "American deadlift" is exactly how I am explaining the rdl, only keep the knee slightly bent and at the same angle with the rdl through the entire rom.
Every single one of the athletes I get that has the problem you do got it from squatting with those cues overdone. Sometimes they are fairly strong already as well but they tend to feel their hams and quads in the squat much more than their glutes until they fix it. I have them "flex the abs while staying tall" rather than chest out and it helps over time. Think of a plank standing up :strong:
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Yeah, also keeping the chin a bit down as well I found out it helps preventing this "overchestation".
Where my mind is though is simulating a hip thrust at the top of the movement, and preparing that top of the movement hip thrust by keeping the glutes contracted throughout the lowering phase of the lift.
The problem is this, though - if you do use the deadlift, RDL, straight leg deadlift, hip thrust, etc etc etc as a glute-oriented exercise, what's left for the hamstrings. I really really want HUGE hamstrings and very strong hamstrings... I know they will continue to work as synergists in all these movements, and that's how they're supposed to work in the first place, but except the glute ham raises and leg curls, I don't know of any direct-ham development exercises.
My belief is that having great calf and hamstring strength would allow me to obtain and maintain a straight leg plant in my one-leg jumps, without all that overload occuring at the knee/knee collapse. That's the most important thing, by far, in the one leg jump at least when dunking is concerned. If you're able to get into that position without collapse then you're only going to be limited by glute power in the hip extension as far as voluntarily applied force is concerned in the jump itself, having the best possible lever (the straight leg).
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Yeah, also keeping the chin a bit down as well I found out it helps preventing this "overchestation".
My belief is that having great calf and hamstring strength would allow me to obtain and maintain a straight leg plant in my one-leg jumps, without all that overload occuring at the knee/knee collapse. That's the most important thing, by far, in the one leg jump at least when dunking is concerned. If you're able to get into that position without collapse then you're only going to be limited by glute power in the hip extension as far as voluntarily applied force is concerned in the jump itself, having the best possible lever (the straight leg).
I agree with all this ^ very much so. Thing is, the hamstrings HAVE to get very strong in a PROPER rdl, IN THE EXACT MANNER YOU ARE REFERRING TO. You need them to be "stiff" in movement, so the powerful hip extension doesnt cause a leak in power as you transfer force into the ground. You will notice with an rdl, once it gets heavy, some will break at the knee in the exact manner you suggested. same thing with the reverse hyper. Not allowing this is part of training the movement properly. No way in the world you build up to a solid, good form, heavy rdl and dont have insane hamstring strength.
Note that people beginning to squat, and that have issues like this link here SHOULD focus on primarily CHEST WAY THE FUCK UP INTO OUTER SPACE. So the cue has its uses, only not for guys like yourself who actually know what it feels like to maintain a flat back.
http://www.youtube.com/watch?v=WFo8apOEVJc&feature=channel&list=UL
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Yeah I completely agree.
You know, for a lot of time (years) I thought the knee collapse occurs because of weak quads. I mean they get loaded eccentrically since they PREVENT the knee to flex (and they fire to keep it extended), so they must be the culprit of the knee collapse right?
Well, it turns out they are caught in the plant in their strongest, completely contracted concentrically (basically shortened) position whereas the hamstrings, because you have the leg out in front of you (all us people going for dunks get our jump leg so far in front in order to gain some more leverage, especially us shorter people) - you are bent at the waist quite a bit so the hamstrings receive all that shock while they are STRETCHED so they actually are very overloaded, much more so than the quads. And the hamstrings have the tendency to be weaker than the quads as well so you get a double-whammy there.
It took me quite a while to accept/understand this, I was thinking "what business do the hamstrings have at all in keeping the leg straight?" and biomechanically, they have none. But the way they function is what causes the knee to faulter and the quad overload to occur in the first place.
Sorry to hijacking vag's thread by the way but I find this fascinating, and could possibly help other people too.
But yeah I totally agree with you, take RDLs, straight leg deadlifts, GHRs, whatever, get them heavy using the right movement and you shouldn't really have reasons to complain about weak hamstrings I guess.
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Fuuuuuuuuuuuck, what the fuck was that video?!
Where do you find these people haha
-
By the way - I tried now to do a bodyweight RDL vs a bodyweight straight leg deadlift, and I could keep much more tension in my glutes during the straight leg deadlift.
-
Raptor - yea, if you keep at it you can get to where youll get the glutes to turn on. Go light, pause, etc., then soon you can turn it into a regular speed
Vag- sorry for interruption log :huh:
If you want to talk more on it Raptor start a thread in my section on it and Ill get to it when I get back from gym tonight.
-
Vag- sorry for interruption log :huh:
No worries , i like a lot RDLs and i want to keep them as my 2nd main legs strength exercise. Also i said i think i am overarching too, so all this was very interesting.
-
the spate of new posters jumping into the fray all at once: trolls or coincidence? your thoughts, please.
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the spate of new posters jumping into the fray all at once: trolls or coincidence? your thoughts, please.
I was alerted by the total randomness of the posts he chose to reply but they are all reasonable replies:
http://www.adarq.org/forum/profile/?u=12308;sa=showPosts
Not a bot. A troll , i don't know...
Are there more than ZT3219 (http://www.adarq.org/forum/profile/?u=12308) ? Didn't see anything else unusual...
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27 September 2012
FML, quad bugs, obviously wasn't ready for all those jumps.
Stretched the hell out of my legs today ( 30 mins or so , holding 90'' each position for each leg ) , then foam rolled IT band.
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28 September 2012
Bodyweight@session : ~197,5 :o
Soreness : none
Injuries/aches : left quad but barely bugging.
Starting Strength - workout #31
SQUATS:
5@148,5 lbs ( +5,5 lbs )
5@148,5 lbs ( +5,5 lbs )
5@148,5 lbs ( +5,5 lbs )
-Very nice. See video link at bottom.
PUSH PRESS:
5@110 lbs
5@110 lbs
5@110 lbs
-Was supposed to deload seated OHP but decided to switch to push press.
Was able to press the weight i failed to OHP 3 consecutive times, not bad. See video link at bottom.
DEAD HANG CHINUPS:
9@Bodyweight ( same ) , ties :personal-record:
7@Bodyweight ( same )
6@Bodyweight ( same )
Total = 22 ( same )
-No improvements, only excuse is that i was much 4 lbs heavier than last Friday.
Press here for squats and push presses video in my pics and vids thread (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg77155/#msg77155).
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1 October 2012
Bodyweight@session : ~196,75
Soreness : none
Injuries/aches : none?
Starting Strength - workout #32
SQUATS :
5@154 lbs ( +5,5 lbs )
-Quad was slightly bugging , it did not affect my squat though. Great form.
BENCH PRESS:
4@154 lbs ( same )
4@154 lbs ( same )
4@154 lbs ( +1 rep )
15@115,5lbs ( +5,5 lbs )
-154 still too heavy. Increased load for 15 rep finisher, it was a killer but happy to get all reps.
SEATED CHEST SUPPORTED MACHINE ROWS:
5@176 lbs ( same )
5@176 lbs ( +1 rep )
5@176 lbs ( same )
15@132 lbs ( +2 reps )
-Very strong! 15 reps finisher was harder than last time though, barely got it.
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2 October 2012
Bodyweight@session : ~195,5
Soreness : chest, lats, glutes
Injuries/aches : none?
Went in the park. Shot around up-tempo for 1 hour. Quad not bugging, got in a few 26'' SVJs and 30'' RVJs easy but decided not to push at all.
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3 October 2012
Bodyweight@session : ~195,6
Soreness : none
Injuries/aches : left quad barely bugging.
Starting Strength - workout #33
ROMANIAN DEADLIFTS:
5@252lbs ( +5,5 lbs )
5@252lbs ( +5,5 lbs )
5@252lbs ( +5,5 lbs )
-Awesome. See video link below.
BICEPS EZ-BAR CURLS:
10@76 lbs
10@76 lbs
10@76 lbs
8@76 lbs
-Switched from 3x12 to 4x10. Burned out at last set.
TRICEPS PUSHDOWNS:
10@55 lbs
10@60,5 lbs
10@66 lbs
10@70,5 lbs
-Switched from 3x12 to 4x10 here too. Ramped load to reset form , it turns out hands lose contact from body at 70.5lbs, will take a step back.
Then some stretching and IT band foam rolling.
Press here for squats and push presses video in my pics and vids thread (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg77601/#msg77601).
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Just ordered those:
(http://www.budo-fitness.cc/os2/images/ADI-G17563.jpg)
:wowthatwasnutswtf: :personal-record: :highfive: :ibsquatting:
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Just ordered those:
(http://www.budo-fitness.cc/os2/images/ADI-G17563.jpg)
:wowthatwasnutswtf: :personal-record: :highfive: :ibsquatting:
sick.
nicer than KF's adistar's.
:ibsquatting:
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sick.
nicer than KF's adistar's.
:ibsquatting:
LOL , now i just have to add 300 lbs to my squat 1RM and 15'' to my SVJ and then he's my bitch!
oh wait... :ninja:
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Just ordered those:
(http://www.budo-fitness.cc/os2/images/ADI-G17563.jpg)
:wowthatwasnutswtf: :personal-record: :highfive: :ibsquatting:
sick.
nicer than KF's adistar's.
:ibsquatting:
i'd have thumbs upped. awesome.
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Just ordered those:
(http://www.budo-fitness.cc/os2/images/ADI-G17563.jpg)
:wowthatwasnutswtf: :personal-record: :highfive: :ibsquatting:
I remember when Lance or entropy (not sure who exactly) were telling me NOT to get these ones...
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Nah these are good, the ones I was saying to avoid were the powerlift trainers
update, pic of powerlfit trainers
(http://i.imgur.com/mGJSu.jpg)
they do look similar to the powerperfects vag ordered. im not sure how they're related if at all apart from appearance. From memory, the powerperfect ii's have great reviews esp as a weight lifting shoe so vag has bought a wonderful pair of shoes.
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Thanks adarqui and entropy!
I remember when Lance or entropy (not sure who exactly) were telling me NOT to get these ones...
It was entropy and he was against the powerlift shoe that is a crossfit shoe with deformable sole.
Apparently they are very much alike , hope they're not the same. Power Perfect 2 that i orederd is supposed to be ironwork's successor.
Here are both in the original adidas store pages:
http://www.adidas.co.uk/Men%27s-Power-Perfect-2/G17563_540,en_GB,pd.html
Our men’s adidas Power Perfect 2 weightlifting shoes stabilise your stance with lightweight rear-foot heel support and a high-density die-cut wedge midsole.
Weightlifting-engineered, high-density die-cut wedge midsole for lightweight stability
http://www.adidas.com/us/product/mens-weightlifting-power-lift-trainer-shoes/SN823
Inspired by Olympic weight-lifting shoes, these adidas Power Lift Trainer shoes give you that big-man swagger. They feature a lockdown strap over the laces, a stable EVA midsole and a special plate designed to distribute your weight evenly.
Comfortable textile lining; Firm EVA wedge midsole for added support
Edit : and entropy just replied the same thing too , LOL
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Apparently they are very much alike , hope they're not the same.
Dont worry vag, they're similar but different in the places that matter
Since this shoe is an almost identical twin to the adidas Power Perfect II, let’s cover the differences so they aren’t confused. First off, this PP2 model is cheaper than the Adidas Powerlifting Trainer. Like the Power Perfect 2, most of the shoe is made of synthetic leather but to reduce the cost even further an EVA material was used for the heel of the PowerLift model (EVA is a lightweight polymer, as dense as harder rubber soles but much lighter.) Finally, the PP2 is only available in white with red accents while the PL Trainer is available in 5 distinct colours.
http://www.boxrox.com/2012/02/adidas-powerlifting-trainer/
The EVA is compressible, but the powerperfects ii don't have that defect so you're going to be happy :headbang:
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5 October 2012
Bodyweight@session : ~197,3
Soreness : none
Injuries/aches : none?
Starting Strength - workout #34
SQUATS:
5@154 lbs ( +5,5 lbs )
5@154 lbs ( +5,5 lbs )
5@154 lbs ( +5,5 lbs )
-Squat rack taken by 2 people, was forced to do them at the smith, sucked. Good form , increased depth but movement is unnatural and sucks!
PUSH PRESS:
4@121 lbs ( +11 lbs ) , ( -1 rep )
4@115,5 lbs ( +5,5 lbs ) , ( -1 rep )
4@115,5 lbs ( +5,5 lbs ) , ( -1 rep )
-Endurance problems. Very good and strong at first 2-3 reps but then form breaks down bad.Weird.
DEAD HANG CHINUPS:
10@Bodyweight ( +1 rep ) , :personal-record:
8@Bodyweight ( +1 rep )
6@Bodyweight ( same )
Total = 24 ( +2 reps ) , :personal-record:
-Awesome!
-
You would've been better served doing RDLs or BSSs with dumbbells instead.
-
8 October 2012
Bodyweight@session : ~196,25
Soreness : none
Injuries/aches : none?
Starting Strength - workout #35
SQUATS :
5@159,5 lbs ( +5,5 lbs )
-Changed my warmup sequence:
Old sequence : 5xbar , 5x88 , 3x132 , working set ( 159 )
New sequence : 5xbar , 5xbar, 5x88, 3x110, 3x132, 1x176, working set.
Single@176 ( which is my estimated 1RM ) was awesome but working set was hard, 5th rep was an ugly grinder.
BENCH PRESS:
4@154 lbs ( same )
4@154 lbs ( same )
4@154 lbs ( same )
15@115,5lbs ( same )
-Feeling stronger than last week but still not able to do 5 reps. 15-reps finisher = tight.
SEATED CHEST SUPPORTED MACHINE ROWS:
5@187 lbs ( +11 lbs )
4@187 lbs ( +11 lbs ) , ( -1 rep )
4@187 lbs ( +11 lbs ) , ( -1 rep )
15@132 lbs ( same )
-Very strong but i will do a reset to increase ROM.
Press here for the 1x176 squat in my pics and vids thread (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg77936/#msg77936).
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9 October 2012
Bodyweight@session : ~197
Soreness : none
Injuries/aches : left quad
10 mins dynamic warmup
5x~80m sprints , ME
5x~80m sprints , ME
3x~80m sprints , ME
-Style was sprint, walk back, sprint again, 3 mins rest between sets.
-Quad was bugging during warmup but not during sprints.
-3d set was bad , could not push more than 50% , shins and hip flexors started bugging so i stopped.
MUST STRETCH MORE!
MUST FOAM ROLL MORE!
MUST DO SOME CORE WORK!
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10 October 2012
Bodyweight@session : ~197
Soreness : none
Injuries/aches : none?
Fatigue : high , sprinting after a long time wrecked me.
Starting Strength - workout #36
Not really a SS template anymore but it's still 3x5 based.
ROMANIAN DEADLIFTS:
5@176lbs ( -77 lbs )
5@176lbs ( -77 lbs )
5@176lbs ( -77 lbs )
-Took a huge deload to reset technique. Movement felt way better , glute driven, far deeper ROM.
Having all cues in mind feels mechanical though, it's gonna take a few sessions to absorb them.
BICEPS EZ-BAR CURLS:
10@76 lbs
10@76 lbs
10@76 lbs
10@76 lbs ( +2 reps )
-Very difficult but got it.
TRICEPS PUSHDOWNS:
10@66 lbs ( -5,5 lbs )
10@66 lbs ( -5,5 lbs )
10@66 lbs ( -5,5 lbs )
10@66 lbs ( -5,5 lbs )
-After last week's research i deloaded 5,5 lbs. Was rather easy.
In biceps and triceps I'm at that weird place where e.g. 66 is easy with perfect form but 70,5 is very hard, the minimum 5,5 lbs jump is too much ( 8,5% increase ).
To illustrate it better, 8,5% increase in a 300lbs squat would be jumping to 325lbs! Whatever, i will add and do as much reps as i can until i get 4x10.
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12 October 2012
Bodyweight@session : ~196,5
Soreness : hamstrings and glutes , not sure if Wednesday's RDLs or Tuesdays sprints.
Injuries/aches : none?
Starting Strength - workout #37
SQUATS:
5@154 lbs ( same )
5@154 lbs ( same )
5@154 lbs ( same )
-Stayed at 154 because last week i did them at the smith machine.
Not bad, i just could not find a comfy setup with plates under heels. Don't care , oly shoes arrive next week.
No quad bugging on the bright side.
PUSH PRESS:
2@115,5 lbs ( -5,5 lbs ) , ( -2 reps )
2@110 lbs ( -5,5 lbs ) , ( -2 reps )
5@88 lbs ( -27,5 lbs ) , ( +1 rep )
OHP finisher: 15@66 lbs
-WTF !!! I did 3x5@110lbs 2 weeks ago and 4@121lbs last week and now i could not even do 110 for 3 reps.
15@66 OHP finisher was damn hard too. 66, FML , just a 5kg plate on each side of the bar, humiliating!
DEAD HANG CHINUPS:
10@Bodyweight ( same ) , ties :personal-record:
6@Bodyweight ( -2 reps )
5@Bodyweight ( -1 rep )
Total = 21 ( -3 reps )
WTF again!
Bad day is bad! >:( :pissed: :uhhhfacepalm:
Squat video:
http://www.youtube.com/watch?v=tRiN6sfZY2g
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13 October:
A few body measurements, both in the morning:
Weight = 88,1kg / 193.8lbs
Waist = 91,5cm / 36''
Online bodyfat estimation = 18,1%
Scale bodyfat estimation = 17,2%
So i guess i am around 194 / 17,5%
When i started the bulk ( 20 August ) i was 183,5 / 16%
It means i added ~10,5lbs : LBM : 154,1 ---> 160 ( +5,9lbs ) , fat 29,4 ---> 34 ( +4,6lbs ).
Bulk lean / fat ratio = 56% / 44%.
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15 October 2012
Bodyweight@session : ~194,5
Soreness : none
Injuries/aches : left quad slightly bugging
3x5 based template - workout #38
SQUATS , MSEM , 45 seconds between reps / 4 minutes between sets:
3x1@165lbs
2x1@176lbs
-165 ( about 90% 1RM ) was awesome.
-176 ( about 95% 1RM ) still good but quad bugged a bit on 2nd rep so i stopped.
BENCH PRESS:
5@137,5 lbs ( -16,5 lbs ) , ( +1 rep )
5@137,5 lbs ( -16,5 lbs ) , ( +1 rep )
5@137,5 lbs ( -16,5 lbs ) , ( +1 rep )
13@115,5lbs ( -2 reps )
-Failed to do 3x5 for three consecutive workouts so deloaded ~10%.
Somehow i failed to complete the 15 reps finisher that i was able to in the last 2 workouts.
SEATED CHEST SUPPORTED MACHINE ROWS:
5@143 lbs ( -33 lbs )
5@143 lbs ( -33 lbs ) , ( +1 rep )
5@143 lbs ( -33 lbs ) , ( +1 rep )
15@110 lbs ( -22 lbs )
-Big deload as planned here to improve ROM, now going all the way to chest.
-Goodbye 5-reps squats, gonna go with MSEM for a while to keep injured quad less time under tension. Maybe 95% was not a good idea, but 90% was too easy.
-Also it is about time i stop calling this starting strength , it is still 3x5 based but it has deviated a lot. Once i totally heal quad, squats will go like lance's intensity/volume alteration.
-Changed diet plan too , instead of bulking every day i will be bulking only on lifting days and cutting on all others. Ideally i will stay above 190 but achieve a nice recomposition.
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20 October 2012
Bodyweight@session : ~194,25
Soreness : none
Injuries/aches : none?
3x5 based template - workout #39
Skipped one workout this week for better quad recovery. Was stretching daily, quad feels 100% now but i chose not to squat, patience!
ROMANIAN DEADLIFTS:
5@176 lbs ( same )
5@176 lbs ( same )
5@176 lbs ( same )
-Stayed at same weight to work on technique. Felt good , looked weird.
SINGLE LEG EXTENSIONS:
15@25 lbs
15@25 lbs
15@25 lbs
15@25 lbs
-Brought those back after adarqui's recommendation. Did only left leg. Tempo was slow, something like 3:1:3
PUSH PRESS:
5@99 lbs ( -16,5 lbs ) , ( +3 reps )
5@99 lbs ( -11 lbs ) , ( +3 reps )
5@99 lbs ( +11 lbs )
OHP finisher: 14@66 lbs ( -1 rep )
-Better than last week's disaster. 1 rep shy for the finisher though.
DEAD HANG CHINUPS:
10@Bodyweight ( same ) , ties :personal-record:
7@Bodyweight ( +1 rep )
5@Bodyweight ( same )
Total = 22 ( +1 reps )
-Better than last week , 2 reps shy of 2 weeks ago though.
Tried an 11th rep at 1st set for a new PR but failed.
RDL video and discussion here:
http://www.adarq.org/sts-qa/age-vs-vertical-various-qa-%28-programming-exercise-form-etc-%29/msg78849/#msg78849
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21 October 2012
Hamstrings VERY sore from yesterdays RDL's. Glutes a bit sore too but much much less than hamstrings.
Foam-rolled IT band and did a long static stretching routine.
Quad feels 100% now but i will stick to low volume squating / no jumping / daily foam rolling & stretching for at least 1 more week.
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yes, patience, yes... it is good.
-
yes, patience, yes... it is good.
True , but i broke it a bit today, went max on squats. Hopefuly ( and praqctically since im perfectly ok 16 hrs later ) there will be no consequences.
22 October 2012
Bodyweight@session : ~194,5
Soreness : none
Injuries/aches : none?
3x5 based template - workout #40
SQUATS , MSEM , 45 seconds between reps / 4 minutes between sets:
3x1@165lbs
3x1@187lbs ( +11 lbs ) , ( +1 rep )
-165 is about 90% 1RM, 187 is about 100% 1RM.
Was supposed to redo 176 or try 181 but 165 was so solid that i got greedy. Good choice, 187 was tight. Last rep was semi-grinder but still good, got video.
BENCH PRESS:
5@143 lbs ( +5,5 lbs )
5@143 lbs ( +5,5 lbs )
5@143 lbs ( +5,5 lbs )
0@115,5lbs
-Cancelled the 15 reps finisher since this is supposed to be a deload phase. Will bring back when i reach 154lbs working load again.
SEATED CHEST SUPPORTED MACHINE ROWS:
5@154 lbs ( +11 lbs )
5@154 lbs ( +11 lbs )
5@154 lbs ( +11 lbs )
13@121 lbs ( +11 lbs ) , ( -2 reps )
-Very strong. Burned out at finisher though.
-
This is the video of the last 85kg ( 187 lbs ) MSEM squats rep:
http://www.youtube.com/watch?v=cTOfdsUA-NM
Very proud for it , look how my squat looked when i started the form fixing with 25kg ( 55lbs ) less:
http://www.youtube.com/watch?v=1NgjIunpjF8
-
23 October 2012
Of course quad bugs again 1 day after going max on squats. I am SUCH a dick!!! :uhhhfacepalm:
Abs workout ( 1st after i don't know how many months! )
Lying leg raises : 3X15
Front plank : 2x60 seconds
Side plank L : 60 seconds
Side plank R : 60 seconds
Lower body stretch.
IT band foam rolling
-
Dear Vagina,
:derp: u mad?
-
This is the video of the last 85kg ( 187 lbs ) MSEM squats rep:
http://www.youtube.com/watch?v=cTOfdsUA-NM
Very proud for it , look how my squat looked when i started the form fixing with 25kg ( 55lbs ) less:
http://www.youtube.com/watch?v=1NgjIunpjF8
very nice work vag
-
^^^ Thank you very much Lance!!!
:highfive: :wowthatwasnutswtf: :ibsquatting:
-
25 October 2012
Bodyweight@session : ~195,5 , oops!
Soreness : none
Injuries/aches : none?
3x5 based template - workout #41
Skipped this week's middle workout too. Back to 3*gym next week.
ROMANIAN DEADLIFTS:
5@176 lbs ( same )
5@176 lbs ( same )
5@176 lbs ( same )
-Same loads , better form. Knee bend check, hip crease check, gluts drive check, reset at each rep check.
SINGLE LEG EXTENSIONS:
-I forgot to do those, :ffffffuuuuuu:
PUSH PRESS:
5@110 lbs ( +11 lbs )
5@110 lbs ( +11 lbs )
5@110 lbs ( +11 lbs )
OHP finisher: 15@66 lbs ( +1 rep )
-Very hard but also very strong.
DEAD HANG CHINUPS:
11@Bodyweight ( +1 rep ) , :personal-record:
7@Bodyweight ( same )
6@Bodyweight ( +1 rep )
Total = 24 ( +2 reps ) , ties :personal-record:
-Awesome!
-
Decided to track my diet a bit closer, i will attempt to keep a daily kcals log.
Current plan : bulk 500kcals on lifting days , cut 500kcal all other days.
26 October 2012:
No workout.
Expenditure : ~2000kcals
Income : ~2300 kcals
So instead of cutting 500 i bulked 300 , FAIL! :uhhhfacepalm:
-
27 October 2012:
Lying leg raises : 3X15
Front plank : 2x60 seconds
Side plank L : 60 seconds
Side plank R : 60 seconds
Lower body stretch.
Diet:
Expenditure : ~2000kcals
Income : ~1800 kcals
Goal was -500 , achieved -200, so managed to stay on a caloric deficit BUT i was off by 300kcals again.
-
28 October 2012:
No workout
Diet:
Expenditure : ~2000kcals
Income : ~1600 kcals
Goal was -500 , achieved -400, i will consider +-100kcals as goal achieved, finally!
So after tracking my diet closer the last 3 days i tend to conclude that i was seriously underestimating my caloric income, for years! :uhhhfacepalm:
But this is actually good , because it means i have great room for body recomposition. This is gonna be interesting...
-
29 October 2012
Bodyweight@session : ~196
Soreness : none
Injuries/aches : none?
3x5 based template - workout #42
SQUATS , MSEM , 45 seconds between reps / 4 minutes between sets:
6x1@165lbs
-No quad bugging , stayed at 90% though. AELSqwad FTW!
BENCH PRESS:
5@154 lbs ( +11 lbs )
5@154 lbs ( +11 lbs )
4@154 lbs ( +11 lbs ) , -1 rep
0@115,5lbs
-Felt strong at warmups so went for 154, my plateau. Went very good , 5*70kg is milestone-ish. Ive lifted more but not recently.
SEATED CHEST SUPPORTED MACHINE ROWS:
5@154 lbs ( same )
5@154 lbs ( same )
5@154 lbs ( same )
15@121 lbs ( +2 reps )
-Stayed at same load. Very nice , nailed the finisher too. The 11lbs minimum jump is too much so i will up it only when i get 2 successful 3x5 sessions.
Diet:
Expenditure : ~2300kcals
Income : ~2800 kcals
Goal was +500 , achieved!
-
30 October 2012
Bodyweight@session : ~195,5
Soreness : sore glutes , tight quads.
Injuries/aches : left quad?
Went at the park, shot around for ~45'. Quad is fine, can sprint 100%, but kinda bugs when i try to do a ME jump.
Couldn't jump for shit, everything is totally out of coordination and smoothness. Max dropstep 27'' , max RVJ 29''
:pokerface:
IT band foam rolling
stretching
-
it'll come back.
-
it'll come back.
Maybe it will , maybe it won't, we will see.
Yesterday's diet:
Expenditure : ~2300kcals
Income : ~1800 kcals
Goal was -500 , achieved!
News of the day: recieved my lifting shoes this morning. They are awesome!
I am not planned to squat today and i have full coutr bball planned for tomorrow so i must resist the temptation!
Must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat
-
Are the lifting shoes those "blue ones" that you can also find on eastbay?
-
Are the lifting shoes those "blue ones" that you can also find on eastbay?
:uhhhfacepalm:
-
Are the lifting shoes those "blue ones" that you can also find on eastbay?
:uhhhfacepalm:
What, you want me to search over 108 pages of log to find the shoes you're talking about?
I meant these ones: http://www.eastbay.com/product/model:167265/sku:456300/adidas-powerlift-trainer-mens/black/silver/?cm=searchmenstrainingshoes
-
Yeah , why on earth would you remember that there was an extended discussion in here about exactly the same issue, after a question from a guy named...... raptor!!!!!!
http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg77722/#msg77722
:gtfo:
-
Yeah but I didn't know if that discussion was in this thread or somewhere else on the forum. Nevermind.
-
31 October 2012
Bodyweight@session : ~196.5 :o
Soreness : none
Injuries/aches : none?
3x5 based template - workout #43
SINGLE LEG EXTENSIONS:
15@25 lbs each leg
15@25 lbs each leg
15@25 lbs each leg
15@25 lbs each leg
-Nice , tempo was 3:1:3
BICEPS EZ-BAR CURLS:
10@70,5 lbs ( -5,5 lbs )
10@70,5 lbs ( -5,5 lbs )
10@70,5 lbs ( -5,5 lbs )
10@70,5 lbs ( -5,5 lbs )
-Haven't done biceps the last 20 days so took a step back. Strong, perfect control and form.
TRICEPS PUSHDOWNS:
10@66 lbs ( same )
10@66 lbs ( same )
10@66 lbs ( same )
10@66 lbs ( same )
-Was planning to deload 5,5 lbs here too but felt too strong. Perfect control and form here too.
-Long IT band foam rolling.
-Lower body stretching.
Diet analysis:
Expenditure : ~2200kcals
Income : ~2000 kcals
I have one meal left, will eat another ~500 to make a smaller bulk of ~300 today.
Goal : achieved.
Also did a few bodyweight squats wearing the PowerPerfect II's:
(http://troll.me/images/omg-rage-face/what-kind-of-sorcery-is-this-thumb.jpg)
-
Also did a few bodyweight squats wearing the PowerPerfect II's:
(http://troll.me/images/omg-rage-face/what-kind-of-sorcery-is-this-thumb.jpg)
told you so.
:derp:
-
Huh?
-
1 November 2012
Full court bball.
Disaster:
Bball endurance is bad ( expected since i haven't played full court bball for ~6 months ).
Quad = no go. It inhibits me from jumping , CNS shuts me down.
:pokerface:
Newsflash:
-I will change my diet to a plain cut one after relevant discussion in Q&A section, 20% deficit every day.
-I will phase out ALL quad related activities until quad is 100% healed:
No squatting.
No sprinting/jumping.
Do recovery SL leg extenstions 2*week.
Stretch and foam roll the shit out of my legs every day.
-
Yesterday's diet:
Expenditure : ~2500kcals
Income : ~2000 kcals
Goal was -500 , achieved!
Training plan modification:
I am dumping the [3*5 +15reps finisher] scheme and switching to Lance's "3-set progress":
( http://www.adarq.org/sts-qa/age-vs-vertical-various-qa-%28-programming-exercise-form-etc-%29/msg79582/#msg79582 ).
I wil use 25 reps as the upper limit , ( 1 rep above 3*8 ), whenever i hit 25 reps i will be upping the weight.
Excercises remain the same as now:
Day 1 : Squat, Bench, Rows
Day 2 : RDL, Biceps, Triceps
Day 3 : Squat. Push Press, Chinups
-
Yesterday's diet:
Expenditure : ~2500kcals
Income : ~2000 kcals
Goal was -500 , achieved!
Training plan modification:
I am dumping the [3*5 +15reps finisher] scheme and switching to Lance's "3-set progress":
( http://www.adarq.org/sts-qa/age-vs-vertical-various-qa-%28-programming-exercise-form-etc-%29/msg79582/#msg79582 ).
I wil use 25 reps as the upper limit , ( 1 rep above 3*8 ), whenever i hit 25 reps i will be upping the weight.
Excercises remain the same as now:
Day 1 : Squat, Bench, Rows
Day 2 : RDL, Biceps, Triceps
Day 3 : Squat. Push Press, Chinups
Looks good brah! I'd suggest doing weighted chinups on day 2 - that way you cover the biceps and triceps (and abs and upper bak) in one hit but that's just me!
-
^I don't know , i don't want to ruin my push-pull balance, ive got horizontal push-pull on day 1 and vertical on day 3. Plus i like some arms isolation work on day 2.
My current plan about chins is when i reach repeatable 25 reps ( recently PRed 24 ) to switch to either weighted chins OR BW pullups , leaning towards the latter. Also i am seriously thinking of replacing day 1's machine rows with bent over DB rows.
Thanks anyway!
Edit:
Yesterday's diet analysis:
Expenditure : ~2300?
Income : 2000,
Goal was -500 , achieved -300 but i had 2500 TDEE in mind from exrx calculator, still not sure what to use.
3 November 2012
Bodyweight@session : ~197
Soreness : none
Injuries/aches : none!
Lance's 3-set-progress template - workout #1
ROMANIAN DEADLIFTS:
5@176 lbs ( same )
5@176 lbs ( same )
5@176 lbs ( same )
-Very nice.
PUSH PRESS:
STANDING OHP:
5@88 lbs
5@88 lbs
5@88 lbs
-Didn't do push-press for quad recovery, no knee extensions.
DEAD HANG CHINUPS:
9@Bodyweight ( -2 reps )
7@Bodyweight ( same )
6@Bodyweight ( same )
Total = 22 ( -2 reps )
-Weak today.
-IT band foam rolling.
-Stretching.
Today was a mix of day2-day3 of new template , because i didn't want to skip RDLs for this week ( was day 3 on previous template ). Picking it as planned from Monday.
Good news: Quad feels better than ever from initial injury. No bugging at all. Will still rest it/recover it until next Monday ( total 10 days ) and then ease back to squatting , see how it goes.
-
I think that will work very well for you man, one thing I would highly recommend is that instead of using 25 reps as a hard set target, make it something like 18-25. You will understand why as you progress along. There will come days that you simply dont feel like you can beat a rep goal, so you always have the option of upping the poundage 5 pounds, and starting over at the bottom end of the rep range, while still making forward progress.
-
I hear you! So it should be like :
-Always stay at same load and try to get more reps if i got less than 18 reps last time.
-Go by feel if i got 18 to 25 reps last time.
-Always up the poundage if i got 25 or more reps last time.
Sounds more AREG that way, thanks Lance :highfive:!
-
Diet analysis:
Saturday:
Out : ~2600?
In : ~2100
Goal : -500 , achieved.
Sunday:
Out : ~2300?
In : ~1750
Goal : -500 , achieved ( actualy cut 50kcals more but oh well ).
Ok , i am now able to steadily adjust my daily diet to the exact desired calories. I will keep counting them but stop logging them.
-
5 November 2012
Bodyweight@session : ~197,5 :o
Soreness : none
Injuries/aches : none?
Lance's 3-set-progress template - workout #2
SQUATS:
SINGLE LEG EXTENSIONS:
4x15@25 lbs each leg.
-No squatting although quad doesn't bug at all.
Changed tempo from 3:1:3 to 2:2:2 to include an ISO component.
BENCH PRESS:
5@143 lbs
6@143 lbs
6@143 lbs
Total : 17 reps.
-Took a step back ( 11lbs ) because i wouldn't be able to progress from 154lbs that i was. Now i can add reps to get in the 18-25 reps range.
SEATED CHEST SUPPORTED MACHINE ROWS:
5@154 lbs
6@154 lbs
5@154 lbs
Total : 16 reps.
Long lower body stretching.
I don't know what the fuck is wrong with diet. I fixed underestimating my daily income and i stopped bulking and yet i am adding weight.
Hoping it is water retention ( random or as a reaction to the carbs decrease ). No rush , still too early.
-
I hear you! So it should be like :
-Always stay at same load and try to get more reps if i got less than 18 reps last time.
-Go by feel if i got 18 to 25 reps last time.
-Always up the poundage if i got 25 or more reps last time.
Sounds more AREG that way, thanks Lance :highfive:!
exactly.
-
6 November 2012:
Lying leg raises : 3X15
Front plank : 2x60 seconds
Side plank L : 60 seconds
Side plank R : 60 seconds
IT band foam rolling
Lower body stretch.
-
7 November 2012
Bodyweight@session : ~198 :ffffffuuuuuu:
Soreness : none
Injuries/aches : none?
Lance's 3-set-progress - workout #3
ROMANIAN DEADLIFTS:
7@176 lbs ( +2 reps )
6@176 lbs ( +1 rep )
6@176 lbs ( +1 rep )
Total : 19 reps ( +4 reps )
-Better form , more reps , very strong today.
BICEPS EZ-BAR CURLS:
10@81,5 lbs ( +11 lbs )
8@81,5 lbs ( +11 lbs ) , ( -2 reps )
7@81,5 lbs ( +11 lbs ) , ( -3 reps )
Total : 25 reps ( -5 reps )
-Very strong. Will use a wider rep range here, 25-30 instead of 18-25 that i am using in everything else.
TRICEPS PUSHDOWNS:
10@71,5 lbs ( +5,5 lbs )
11@71,5 lbs ( +5,5 lbs ) , ( +1 rep )
11@71,5 lbs ( +5,5 lbs ) , ( +1 rep )
Total : 33 reps ( +3 reps )
-Very strong. Will use a 25-30 reps here too.
-Lower body stretching.
198 lbs , 90 kg , season high, FML, so long with the current TDEE estimation.
I will make an initial correction of 300kcals:
No workout days : TDEE 2000kcals instead of 2300kcals , new goal intake = 1500kcals
Workout days : TDEE 2200kcals instead of 2500kcals , new goal intake = 1700kcals
Will go like that for 1 week and see what happens.
-
8 November 2012
Stretched the shit out of my legs.
Double sets and extra stretches for quads and IT band.
Legs afterwards = jello!
-
9 November 2012
Bodyweight@session : ~197,25 , finally a decrease! :highfive:
Soreness : none
Injuries/aches : none!
Lance's 3-set-progress template - workout #4
SQUATS:
SINGLE LEG EXTENSIONS:
4x15@25 lbs each leg.
-Tempo 2:2:2
STANDING OHP:
7@88 lbs ( +2 reps )
6@88 lbs ( +1 rep )
6@88 lbs ( +1 rep )
Total : 19 reps ( +4 reps )
DEAD HANG CHINUPS:
10@Bodyweight ( +1 rep )
8@Bodyweight ( +1 rep )
6@Bodyweight ( same )
Total = 24 ( +2 reps ), ties :personal-record:
-Tried hard to PR on total but failed on the extra rep in all sets.
-
Weekend newsflash:
-Have been stretching legs consistently. Quad feels 100% on everyday activities ( stand up , walk , run, bodyweight squats ) but it's not really 100% , i feel bugging when i attempt pistol squats. Gonna start squatting again today but start very light and see how it goes.
-Diet is doing ok , however 1500kcals is rather impossible at the moment. I can stay at 1700 in workout days which achieves the -500 goal but i haven't been able to go under 1600 yet which leaves me at -400 for no-workout days. Minus 400 is still good as that's a bit more than 20% deficit. Let's see what the scale says.
-
12 November 2012
Bodyweight@session : ~196,25
Soreness : none
Injuries/aches : none?
Lance's 3-set-progress template - workout #5
SQUATS:
7@132lbs
5@132lbs
5@132lbs
Total : 17 reps.
-Back to squatting after 2 weeks off for quad recovery. Also first session ever in lifting shoes. :headbang:
Went good , although fatigue/detraining caught up with me after first set. No quad bugging at all.
Squatting in lifting shoes is awesome, achieving good depth easy. Felt weird to go so deep ( for my standards ) though , was getting on toes, WTF!
BENCH PRESS:
7@143 lbs ( +2 reps )
6@143 lbs ( same )
6@143 lbs ( same )
Total : 19 ( +2 reps )
-Very strong for my standards.
SEATED CHEST SUPPORTED MACHINE ROWS:
7@154 lbs ( +2 reps )
6@154 lbs
6@154 lbs ( +1 rep )
Total : 19 ( +3 reps )
-Very strong here too.
Long lower body stretching.
Comments:
Now weight is dropping too fast but i'm gonna wait for the whole week to pass before i readjust. Will be very happy if i up 200kcals because that 1500 is a real pain , LOL.
Also curious to see how quad will react tomorrow. Cross your fingers that it stays healthy everyone, it's been too long!
-
12 November 2012
Bodyweight@session : ~196,25
Soreness : none
Injuries/aches : none?
Lance's 3-set-progress template - workout #5
SQUATS:
7@132lbs
5@132lbs
5@132lbs
Total : 17 reps.
-Back to squatting after 2 weeks off for quad recovery. Also first session ever in lifting shoes. :headbang:
nice!
Went good , although fatigue/detraining caught up with me after first set.No quad bugging at all.
even nicer!
Squatting in lifting shoes is awesome, achieving good depth easy. Felt weird to go so deep ( for my standards ) though , was getting on toes, WTF!
BENCH PRESS:
7@143 lbs ( +2 reps )
6@143 lbs ( same )
6@143 lbs ( same )
Total : 19 ( +2 reps )
-Very strong for my standards.
SEATED CHEST SUPPORTED MACHINE ROWS:
7@154 lbs ( +2 reps )
6@154 lbs
6@154 lbs ( +1 rep )
Total : 19 ( +3 reps )
-Very strong here too.
Long lower body stretching.
Comments:
Now weight is dropping too fast but i'm gonna wait for the whole week to pass before i readjust. Will be very happy if i up 200kcals because that 1500 is a real pain , LOL.
Also curious to see how quad will react tomorrow. Cross your fingers that it stays healthy everyone, it's been too long!
ya it is a world of difference lifting in oly shoes.
pC
-
^Thanks Andrew!
Yes , really a world of difference as everyone else said. I am not sure how better my squats look , will upload video later today , but they felt 1000 times better.
I forgot to log, i also tried a few front squats with an empty bar. The difference here was shocking. I was never able to do a proper front squat so far, even with an empty bar. I got serious back rounding and forward lean, i was almost droping the bar. Yesterday they were perfect and easy. I am considering replacing Friday's back squats with front ones for a while and see how it goes...
-
oly shoes are the best. glad you're back under the bar, man. it's frustrating to be away...
-
oly shoes are the best. glad you're back under the bar, man. it's frustrating to be away...
Thanks man! Had to win that frustration to come back under the bar healthy.
Video from yesterday's squatting:
http://www.youtube.com/watch?v=k5DC3AagpHE
Interesting, 132 does not look bad at all , but 110 is so much better.
It shows that my forward lean is not a matter of bad form pattern or flexibility but... because 132 is probably too heavy for me! :uhhhfacepalm:
I won't run to conclusions because i was detrained at that session, but i won't up the weight either. Gotta take slow correct steps.
-
^ good form. wait til you use the higher .75" heels of the romaleos or adipowers. full squat will feel even better. i also have those adidas trainers and the heel did not cut it for me. better than chucks though.
i'm waiting for more colors of the romaleos in case roguefitness has something new on their Nov20 shipment.. (white/red/black would be nice)
these look decent too.. http://www.muscledriverusa.com/2013-Pendlay-Weightlifting-Shoes--Mens-Gray-Currently-Unavailable_p_2495.html
-
^Thanks man, getting props for form from you is a medal of honor in here.
Are you maybe confusing my shoes with the powerlift trainers like raptor did? They look identical but they are a different shoe. Heel total height is 1,25'' and heel elevation is 0,75'' for mine.
-
got confused with this one.. looks the same but this came with 0.6" heels.. definitely feels better with the .75"..
http://www.roguefitness.com/adidas-powerlift-trainer-red-light-onix.php
also...
- ur shorts are below knees.. those add a bit of resistance and u don't want that on very heavy reps.
- if you want to get more comfortable with your ankle dorsiflexsion, do not over tighten your shoes lace near the top, and keep the strap a little loose..
-
Looking really good vag. You still have a tendency to get to the toes a bit here and there but it looks very good overall.
Will be interesting to see what happens in the RDL.
-
KF : Yes , weird move by adidas , 2 identical looking but totaly different shoes. It's not just the heel height , the materials are different too, e.g. the heel is deformable in the powerlifts. Relevant discussion here: http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg77722/#msg77722.
Thanks for the tips, i did the exact opposite , laced them hard at top and tightened the strap too.
Raptor : Thanks! I was getting on toes indeed. As i said i think it was caused from going deeper than i used too. Maybe it has to do with that dorsiflexion KF mentioned above. No rush , was only the 1st session...
-
Yeah exactly, no rush... you'll start to get progressively better with your form in no-time.
One thing you might wanna do before squatting is having a bar on your hands (like in a RDL), squat down, and putting the bar on the top of the knees, about where the VMO is. Get into a full squat and stay with the torso vertical and have the bar there. Obviously you don't put it RIGHT on the knees but a bit more up, you get the idea.
It can really help you achieve better depth in time. Also, the lighter the bar, the harder is going to be to maintain that position (the less assistance the bar will give you). For example, I'm usually using 40 kg but I'm striving for an empty bar, and then things should be easier in terms of depth.
You could also try this:
http://www.youtube.com/watch?v=JBHzXF-mVjY
See what happens. Good luck.
-
+1 for that sequence that raptor posted. great video.
-
^^^
I do the deep squat bb stretch often , Lance suggested it long ago. I will take a look at the stretches , did hip flexor stretches before squatting at some point but felt no difference!
14 November 2012
Bodyweight@session : ~194,5 :uhhhfacepalm:
Soreness : VMO 5/5 , outter quads 4/5, glutes 3/5
Injuries/aches : none?
Lance's 3-set-progress template - workout #6
ROMANIAN DEADLIFTS:
8@176 lbs ( +1 rep )
7@176 lbs ( +1 rep )
7@176 lbs ( +1 rep )
Total : 22 reps ( +3 reps )
-Very strong. Limit = grip , upping weight next workout.
SINGLE LEG EXTENSIONS:
4x20@25 lbs each leg.
-Did 4x20@2:0:2 instead of 4x15@2:2:2 to cover both quad rehab and lactic recovery.
BICEPS EZ-BAR CURLS:
12@81,5 lbs ( +2 reps )
9@81,5 lbs ( +1 rep )
8@81,5 lbs ( +1 rep )
Total : 29 reps ( +4 reps )
-Awesome, upping weight here too.
TRICEPS PUSHDOWNS:
9@77 lbs ( +5,5 lbs ) , ( -1 rep )
7@77 lbs ( +5,5 lbs ) , ( -4 reps )
7@77 lbs ( +5,5 lbs ) , ( -4 reps )
Total : 23 reps ( -9 reps )
-That was very hard because of the weight increase.
-Lower body stretching.
VERY happy with the strength increases despite being on a daily caloric deficit! I am sure it will get much harder as the weight loss proceeds though.
Weight is dropping too fast, damn it. I wasn't even able to achieve -500 daily this week and yet i lost 3,5 lbs. I am sure there was some water retention involved in the previous, the current or both weeks distorting the data, but 3,5lbs with an average -350kcals/day is too much loss.
New correction: I will add 200kcals to my TDEE.
No workout days : TDEE 2200kcals instead of 2000kcals , new goal intake = 1700kcals
Workout days : TDEE 2400kcals instead of 2200kcals , new goal intake = 1900kcals
Evaluating next Wednesday again.
-
Have you done the RDLs with the O-lift shoes on?
-
Have you done the RDLs with the O-lift shoes on?
No , i forgot i had RDLs yesterday , thought i only had SL extensions+arms so went to the gym in waffles. :uhhhfacepalm:
Next Wednesday...
-
15 November 2012
Bodyweight@session : ???
Soreness : quads, glutes, hamstrings, everything.
Injuries/aches : none?
1,5 hours full court bball.
Endurance and vert improved but still well below mediocre.
Quad not bugging but still shutting down my CNS , i feel that if i jump ME i will tear it in half.
-
17 November 2012
Bodyweight@session : ~196,75 , bloated.
Soreness : hamstrings 2/5
Injuries/aches : slight left quad bugging, must have been the bball.
Lance's 3-set-progress template - workout #7
FRONT SQUATS:
5@44 lbs
3@66 lbs
3@88 lbs
3@110 lbs
3@132 lbs
1@154 lbs
-Awesome!!! First time ever doing front squats so obviously everything is :personal-record: :P
STANDING OHP:
8@88 lbs ( +1 reps )
7@88 lbs ( +1 rep )
7@88 lbs ( +1 rep )
Total : 22 reps ( +3 reps )
-Awesome , very strong. If i remember well 8@88 ties :personal-record:
DEAD HANG CHINUPS:
10@Bodyweight ( same )
8@Bodyweight ( same )
7@Bodyweight ( +1 rep )
Total = 25 ( +1 rep ) , :personal-record:
-Got the 25 reps finally , :strong: :wowthatwasnutswtf:
Strong day is strong. :headbang:
Squats video coming later...
Edit : video of the squats here ( click me ) (http://www.adarq.org/sts-qa/age-vs-vertical-various-qa-%28-programming-exercise-form-etc-%29/msg80372/#msg80372).
-
Very nice. Stronger than me in both the OHP and chinups.
-
Progress looking boss in here Vag, keep it up!@!
-
^^^ Thanks both!!! :highfive:
-
Quad has been bugging again yesterday ( 18 November ). Stretched and foam rolled. Feels much better today , not sure if i will squat though, i will probably warmup and go by feel.
Did a little research in my log abut that injury reflaring:
1 June 2012
Injuries/aches : none
Went at the park, did bball stuff for an hour or so, mainly wanted to get a good blood flow in the legs and some cardio.
A few 10' rim jumps at the end, horrible: 10'2'' SVJ ( 27'' ) and 10'5'' ( 30'' ) in all other jumps ( dropsteps, 1-2 steps , RVJs ).
2 June 2012
Injuries/aches : Left quad, again , FFFFUUUUUUUUU
18 June 2012
Went at the park.
Only the 9'8'' rim available , FML , it's too low.
Quad felt much recovered. Dunking was easy , got some hard dropstep and DLRVJ dunks.
Tried some rim jumps , SVJ 28'' to 29'' and dropstep 31'' to 32''. Dropsteps felt submax so i tried a ME one , didn't work , i felt a slight bugging so i stopped.
fuck!
fuck fuck fuck fuck fuck fuck fuck!!!!!
FFFFFUUUUUUUUUUUUUUUUUUUUUUUUUUCCCCCCKKKKK !!!!!
It reflared!
It fucking reflared!!!
The motherfucking cock sucker quad hurts again, bugs a lot when standing up from a chair or walking on stairs!!!
Im so fed up with that shit, just fuck it...
25 September 2012
At the park for ~1 hour, shooting around and jumping. Quad is MUCH better, bugs only on ME SLRVJs now so got in much more jumps this time.
Managed to get consistent 30'' to 31'' dropsteps and DLRVJs, touching base of palm at 9'10'' rim again. Missed all dunks though.
Good shit.
26 September 2012
Injuries/aches : left quad bugging a bit today , the price to pay for yesterday's increased jumping volume.
15 November 2012
Injuries/aches : none?
1,5 hours full court bball.
17 November 2012
Injuries/aches : slight left quad bugging, must have been the bball.
So... goodbye basketball and jumping for 2012!
-
19 November 2012
Bodyweight@session : ~195,5
Soreness : none
Injuries/aches : slight left quad bugging.
Lance's 3-set-progress template - workout #8
SQUATS:
6@132 lbs ( -1 rep )
6@132 lbs ( +1 rep )
6@132 lbs ( +1 rep )
Total : 18 reps ( +1 rep )
-Quad stopped bugging after warmups. Could go heavier and for more reps but deliberately kept it light and easy, worked on technique instead.
BENCH PRESS:
7@143 lbs ( same )
7@143 lbs ( +1 rep )
7@143 lbs ( +1 rep )
Total : 21 ( +2 reps )
-Very nice.
SEATED CHEST SUPPORTED MACHINE ROWS:
8@154 lbs ( +1 rep )
7@154 lbs ( +1 rep )
7@154 lbs ( +1 rep )
Total : 22 ( +3 reps )
-Very nice here too.
Long lower body stretching.
Everything nice, weight goes down at the expected rate , strength goes up at the expected rate, sweet!
-
20 November 2012:
Lying leg raises : 3X15
Front plank : 2x60 seconds
Side plank L : 60 seconds
Side plank R : 60 seconds
Long IT band foam rolling
Long lower body stretch.
-
21 November 2012
Bodyweight@session : ~195
Soreness : none
Injuries/aches : slight quad bugging
Lance's 3-set-progress template - workout #9
ROMANIAN DEADLIFTS:
5@187 lbs ( +11 lbs ) , ( -3 reps )
5@187 lbs ( +11 lbs ) , ( -2 reps )
5@187 lbs ( +11 lbs ) , ( -2 reps )
Total : 15 reps ( -7 reps )
-Upped load. Did them in lifting shoes, much better. Limiting factor was grip. :-\
SINGLE LEG EXTENSIONS:
4x15@25 lbs each leg.
-Tempo = 2:2:2.
BICEPS EZ-BAR CURLS:
8@87 lbs ( +5,5 lbs ) , ( -4 reps )
8@87 lbs ( +5,5 lbs ) , ( -1 rep )
7@87 lbs ( +5,5 lbs ) , ( -1 rep )
Total : 23 reps ( -6 reps )
-Very strong considering the load increase.
TRICEPS PUSHDOWNS:
10@77 lbs ( +1 rep )
10@77 lbs ( +3 rep )
10@77 lbs ( +3 rep )
Total : 30 reps ( -7 reps )
-Very strong here too.
-Foam rolling.
-Lower body stretching.
TDEE of 2200 kcals seemed to work this week, keeping it for the next.
-
24 November 2012
Bodyweight@session : ~194
Soreness : none
Injuries/aches : none?
Lance's 3-set-progress template - workout #10
FRONT SQUATS:
5@121 lbs
5@121 lbs
10@121 lbs , :personal-record:
Total = 20 reps
-Great. Silly PR is silly as it is the 2nd time ever doing front squats but i will take it. Reps PR too , i've never squatted above 6 reps i think.
STANDING OHP:
6@93,5 lbs ( +5,5 lbs ) , ( -2 reps )
6@93,5 lbs ( +5,5 lbs ) , ( -1 rep )
6@93,5 lbs ( +5,5 lbs ) , ( -1 rep )
Total : 18 reps ( -4 reps )
-Great considering the load increase.
DEAD HANG CHINUPS:
8@BW+11lbs ( +11 lbs ) , ( -2 reps ) , :personal-record:
6@BW+11lbs ( +11 lbs ) , ( -2 reps )
6@BW+11lbs ( +11 lbs ) , ( -1 reps)
Total = 20 ( -5 reps )
-Silly PR here too as it is the first time doing loaded chinups ever but i will also take it.
Very strong day. Workout was done AM coming from a long drinking night , i expected it do be bad but it went really good.
-
Very nice. These front squats should really help you.
-
Very nice. These front squats should really help you.
For sure, lifting shoes FTW, would never be able to do front squats without them!
26 November 2012
Bodyweight@session : ~196 , oops!
Soreness : none
Injuries/aches : none!
Lance's 3-set-progress template - workout #11
SQUATS:
10@132 lbs ( +4 reps ) , :personal-record:
8@132 lbs ( +2 reps )
8@132 lbs ( +2 reps )
Total : 26 reps ( +8 reps )
-Awesome. No quad bugging at all. Silly PR is silly again , never did 10 reps in backsquats so far.
Perfect form in all sets and reps, no grinders, 2-3 good form reps in the tank at each set.
BENCH PRESS:
5@148,5 lbs ( +5,5 lbs ) , ( -2 reps )
5@148,5 lbs ( +5,5 lbs ) , ( -2 reps )
5@148,5 lbs ( +5,5 lbs ) , ( -2 reps )
Total : 15 ( -6 reps )
-Last week's 143x3x7 gives bigger 1RM but still 148,5 ties all time 3x5 :personal-record:
SEATED CHEST SUPPORTED MACHINE ROWS:
8@154 lbs ( same )
8@154 lbs ( +1 rep )
8@154 lbs ( +1 rep )
Total : 24 ( +2 reps )
-Very nice.
Long lower body stretching.
-
27 November 2012
Foam rolling + long lower body stretching.
-
28 November 2012
Bodyweight@session : ~194,5
Soreness : none
Injuries/aches : left quad randomly flaring
Lance's 3-set-progress template - workout #12
ROMANIAN DEADLIFTS:
7@187 lbs ( +2 reps ) ---> overhand grip
6@187 lbs ( +1 reps ) ---> overhand grip
10@187 lbs ( +5 reps ) ---> mixed grip
Total : 23 reps ( +8 reps )
-I forgot i always switched to mixed grip above 80kg. So much easier, better form too as i dont have to think grip at all, pure p-chain.
10@187 is new form :personal-record:
SINGLE LEG EXTENSIONS:
15@25 lbs each leg
15@30 lbs each leg ( +5 lbs )
15@35 lbs each leg ( +10 lbs )
15@35 lbs each leg ( +10 lbs )
-Tempo = 2:2:2. Very strong, no quad bugging.
BICEPS EZ-BAR CURLS:
10@87 lbs ( +2 reps )
9@87 lbs ( +1 rep )
8@87 lbs ( +1 rep )
Total : 27 reps ( +4 reps )
-Awesome, very strong.
10@87 is probably all time :personal-record: I don't have bicep curls PR logged, must search log and im too bored.
Makes sense as biceps are at 16'' flexed currently which is PR too.
TRICEPS PUSHDOWNS:
10@77 lbs ( same )
10@77 lbs ( same )
10@77 lbs ( same )
Total : 30 reps ( same )
-This was hard , harder than last time.
Quad was acting weird today. During the day, it would start bugging suddenly when flexed, then stop. Same at gym.
So i decided to try the leg press ( blasphemy!!! ) as a lower body strengthening alternative.
SEATED LEG PRESS MACHINE:
5@100lbs ---> no quad bugging.
5@200lbs ---> no quad bugging.
5@300lbs ---> slight quad bugging on concentric
3@350lbs ---> slight quad bugging on concentric
3@400lbs ---> slight quad bugging on concentric and eccentric
2@450lbs ---> slight quad bugging on concentric and eccentric
1@500lbs ---> slight quad bugging on concentric and eccentric
-Dafuq??? I expected to feel some pain and stop at around 250 or 300, instead even 500 was easy, no sharp pain, no grinder.
-Lower body stretching.
-
16" biceps?
(https://i.chzbgr.com/completestore/12/8/9/4jR7GdBR5kCasIveRJTk9Q2.jpg)
-
^^^^^
Hahahahahah , loled IRL!!!
Nothing impressive though, don't forget i am ~195lbs. Also they are 16'' flexed, relaxed they are ~14,5''
Ive been very consistent with upper this season, Monday seated rows + Wednesday curls + Friday chinups seal the deal.
-
Cutting evaluation after 4 weeks:
Week 1:
Starting weight : 196
Average Kcal/day consumed : 1950
Average Kcal/day on workout days : 2050
Average Kcal/day no workout days : 1850
Final weight : 198 ( +2 )
Week 2:
Starting weight : 198
Average Kcal/day consumed : 1720
Average Kcal/day on workout days : 1780
Average Kcal/day no workout days : 1675
Final weight : 194,5 ( -3,5 )
Week 3:
Starting weight : 194,5
Average Kcal/day consumed : 2015
Average Kcal/day on workout days : 2125
Average Kcal/day no workout days : 1850
Final weight : 195 ( +0,5 )
Week 4:
Starting weight : 195
Average Kcal/day consumed : 1935
Average Kcal/day on workout days : 2050
Average Kcal/day no workout days : 1850
Final weight : 194,5 ( -0,5 )
Comments :
Something went wrong in the 1st week that skewed my results and decisions. Water retention or sth caused an unjustified weight increase. It was linear all week too , not jsut a random high-weight spike. On the 2nd week loss was too big but that was coming from the weird 198 of week 1. So wrong big increase on week 1 , wrong big decrease in week 2.
Finally it looks like it's stabilised and reacting linealy and 'logically' the last 2 weeks. It looks like 2000 average ( ~2100 on workout days , ~1850 other ) has me on maintenance.
Why i didn't loose weight those 2 weeks? I wasn't consistent with my plan , i was supposed to consume 1900 on workout days and 1700 on others, i am 150-200 kcals off.
Next step : retry week 2's diet ( ~1800 on workout days , ~1600 on others ) and see what happens.
-
1 December 2012
Bodyweight@session : ~194
Soreness : none
Injuries/aches : none?
Lance's 3-set-progress template - workout #13
FRONT SQUATS:
8@121 lbs ( +3 reps )
8@121 lbs ( +3 reps )
8@121 lbs ( -2 reps )
Total = 24 reps ( +4 reps )
-Great but exhausting.
STANDING OHP:
7@93,5 lbs ( +1 rep )
6@93,5 lbs ( same )
6@93,5 lbs ( same )
Total : 19 reps ( +1 rep )
-Very hard.
DEAD HANG CHINUPS:
8@BW+11lbs ( same )
7@BW+11lbs ( +1 rep )
7@BW+11lbs ( +1 rep )
Total = 22 ( +2 reps )
-Very hard here too.
-Upper body was hard. Maybe deficit is catching up with me. Or just a weak day. We will see.
-Quad has not been bugging at all the last 3 days. No quad bugging at all during squats today too. Let's see what happens tomorrow.
-
3 December 2012
Bodyweight@session : ~194
Soreness : none
Injuries/aches : none?
Lance's 3-set-progress template - workout #14
SQUATS:
5@154 lbs ( +22 reps ) , ( -5 reps )
5@154 lbs ( +22 reps ) , ( -3 reps )
5@154 lbs ( +22 reps ) , ( -3 reps )
Total : 15 reps ( -11 reps )
-Upped intensity, lowered volume. No quad bugging , want to see how quad responds to that.
Last week's estimated 1RMs for the 3 sets were 176-164-164, today they are 173-173-173 so progress!
BENCH PRESS:
6@148,5 lbs ( +1 rep )
5@148,5 lbs ( same )
5@148,5 lbs ( same )
Total : 16 ( +1 rep )
-Very hard , pretty much my limit strength.
SEATED CHEST SUPPORTED MACHINE ROWS:
9@154 lbs ( +1 rep )
8@154 lbs ( same )
8@154 lbs ( same )
Total : 25 ( +1 rep )
-Very hard, limit strength levels here too.
Long lower body stretch.
-Same comments with last time , feels like quad is healing good, also feels like deficit is catching up with me.
-
Quad has been really good lately. Today after a long time i was able to do box pistol squats without any bugging.
I like a lot how it feels and i don't intend to roll back to that endless half-injured cycle so i will keep rehabbing.
Today : long lower body stretch routine, legs afterwards = jello.
-
Quad has been really good lately. Today after a long time i was able to do box pistol squats without any bugging.
I like a lot how it feels and i don't intend to roll back to that endless half-injured cycle so i will keep rehabbing.
Today : long lower body stretch routine, legs afterwards = jello.
:headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang:
-
^^^
AELSqwad FTW!
6 December 2012:
More rehab:
ATG FRONT SQUATS:
10@BW
10@BW+10kg
10@BW+20kg
10@BW+20kg
IT band foam rolling.
Long lower body stretching.
I was supposed to do RDLs+TKEs+arms yesterday and front squats+OHP+chinups tomorrow , did this today and will join the lifting days in a RDL+TKE+OHP+chinups on Saturday.
2nd squat session of the week = :gtfo:
-
8 December 2012
Bodyweight@session : ~192,5 :headbang:
Soreness : none
Injuries/aches : none?
Lance's 3-set-progress template - workout #15
ROMANIAN DEADLIFTS:
8@198 lbs ( +11 lbs ) , ( -2 reps )
7@198 lbs ( +11 lbs ) , ( same )
7@198 lbs ( +11 lbs ) , ( +1 rep )
Total : 22 reps ( -1 rep )
-Great , mixed grip rulezzz.
SINGLE LEG EXTENSIONS:
15@35 lbs each leg ( +10 lbs )
15@35 lbs each leg ( +5 lbs )
15@35 lbs each leg ( same )
15@35 lbs each leg ( same )
-Changed tempo to 4:0:4. Phased the iso top part out because it felt like it was all VMO, which not the reason i am doing those.
STANDING OHP:
8@93,5 lbs ( +1 rep )
7@93,5 lbs ( +1 rep )
6@93,5 lbs ( same )
Total : 21 reps ( +2 reps )
-Very hard but progress.
DEAD HANG CHINUPS:
8@BW+11lbs ( same )
7@BW+11lbs ( same )
7@BW+11lbs ( same )
Total = 22 ( same )
-Too hard , no progress.
-
10 December 2012
Bodyweight@session : ~191,5 :headbang:
Soreness : none
Injuries/aches : none?
Lance's 3-set-progress template - workout #16
SQUATS:
LEG PRESS MACHINE:
15@80 lbs each leg
15@80 lbs each leg
15@80 lbs each leg
15@80 lbs each leg
-Tempo = 4:0:4. Felt awesome.
BENCH PRESS:
7@148,5 lbs ( +1 rep )
6@148,5 lbs ( +1 rep )
6@148,5 lbs ( +1 rep )
Total : 19 ( +3 reps )
-Awesome considering decreasing bodyweight.
SEATED CHEST SUPPORTED MACHINE ROWS:
10@154 lbs ( +1 rep )
9@154 lbs ( +1 rep )
8@154 lbs ( same )
Total : 27 ( +2 reps )
-Awesome considering decreasing bodyweight here too.
-
Leg press? Nice. :D
What ROM? Full or partial?
-
Leg press? Nice. :D
What ROM? Full or partial?
Full, thighs touching chest. I wanted a rehabing/strengthening alternative to leg extensions, this one felt better actually.
-
Yup. Closed kinetic chain exercise. That's why I'm going with leg presses as well, but partial ROM. I need to really kick the shit out of my VMOs.
-
12 December 2012
Bodyweight@session : ~191 :almostascoolasnyancat:
Soreness : none
Injuries/aches : none
Lance's 3-set-progress template - workout #17
ROMANIAN DEADLIFTS:
10@198 lbs ( +2 reps )
9@198 lbs ( +2 reps )
8@198 lbs ( +1 rep )
Total : 27 reps ( +5 reps )
-Awesome! 10@198 is new form :personal-record:
BICEPS EZ-BAR CURLS:
11@87 lbs ( +1 rep ) , :personal-record:
9@87 lbs ( same )
8@87 lbs ( same )
Total : 28 reps ( +1 rep )
TRICEPS PUSHDOWNS:
10@77 lbs ( same )
10@77 lbs ( same )
10@77 lbs ( same )
Total : 30 reps ( same )
-Better form than last time.
-Lower body stretching.
-Small progress in biceps and triceps but i missed last week's arms workout and i am 3,5 lbs lighter now so... :headbang:
-
# grep l-age-vs-vertical access.log|grep -i google|grep -i bot|awk -F ' ' '{print $1}'|sort|uniq|less
66.249.73.123
66.249.73.77
# grep l-age-vs-vertical access.log|grep -i google|grep -i bot|wc -l
762
:personal-record:
-
Cutting evaluation after 6 weeks:
Week 1:
Starting weight : 196
Average Kcal/day consumed : 1950
Average Kcal/day on workout days : 2050
Average Kcal/day no workout days : 1850
Final weight : 198 ( +2 )
Week 2:
Starting weight : 198
Average Kcal/day consumed : 1720
Average Kcal/day on workout days : 1780
Average Kcal/day no workout days : 1675
Final weight : 194,5 ( -3,5 )
Week 3:
Starting weight : 194,5
Average Kcal/day consumed : 2015
Average Kcal/day on workout days : 2125
Average Kcal/day no workout days : 1850
Final weight : 195 ( +0,5 )
Week 4:
Starting weight : 195
Average Kcal/day consumed : 1935
Average Kcal/day on workout days : 2050
Average Kcal/day no workout days : 1850
Final weight : 194,5 ( -0,5 )
Weeks 5 & 6:
Starting weight : 194,5
Average Kcal/day consumed : 1970
Average Kcal/day on workout days : 2230
Average Kcal/day no workout days : 1775
Final weight : 191 ( -3,5 )
Comments :
Big success on the last 2 weeks. As you see, average intake didn't change much, it actually increased, workout days income increased by ~200 kcals while no workout intake decreased by ~80kcals. The workout days average would be lower ( around 2100 ) but i had one day that i hit 3000 that skewed the results.
TL;DR version : although caloric intake was about the same i have achieved a linear loss the last 14 days.
What really changed was the quality of the kcals , i minimized carbs , oils , sweets and alcohol and replaced them with mostly protein plus a few complex carbs.
Glad this works, because i have a real hard time eating less than ~1800 on non workout days and ~2000 on workout ones.
-
13 December 2012
Dumbbell TKEs:
4x15@10kg
tempo = 4:0:4
Long lower body stretching.
-
Newsflash:
My subscription at the gym ended yesterday. Since i'll be gone for 10-15 days for xmas holidays , i am not renewing it.
I will try to keep up with some home stuff, i will keep cutting , i will keep rehabbing quad.
Hopefully when i restart ( 5-10 January ) i will have a perfectly healthy quad, ~187lbs weight and ~15% bodyfat.
Today : it band foam rolling + lower body stretching.
-
Was too busy lately, got lazy too. No workouts at home as i planned. Got my ass down to foam roll and stretch again today.
Quad status:
-No bugging throughout the day for like 3 weeks, now confident to be powerful and explosive on that leg on everyday activities.
-I can hold 30 seconds of quarter squat / half squat / parallel squat / full squat , consecutive, no discomfort at all.
-I can do parallel box pistol squats pain-free, but not bug-free, i can feel the quad 'over-tightening'. Also after a looong time , left (injured) leg is again stronger than right one ( that's how i always was ). Getting off the box much more easy and explosive from that leg now.
-The only way I can make it hurt if i push against something with knee extended ( e.g. the foot stand of the car ) , starts hurting after ~3 seconds of pushing@100%.
2 more weeks of rest/rehab at least.
Then we see.
-
The good news:
I am 188lbs in the morning with a 88.5cm ( 34,85'' ) waist.
Bodyfat scale estimation : 16%
Bodyfat online estimation : 16,4%
Here is where i started after summer holidays:
19 August 2012
Net weight in the morning : 183,5 lbs ( 83,4kg )
Waist : 34,85'' ( 88,5cm )
Bodyfat scale estimation : 14,9%
Bodyfat online estimation : 17%
Same waist, 4.5 lbs heavier, not bad for a 4 month cycle with the food partitioning of a 38 year old fart.
Gotta keep cutting though, i want legit 14% before bulking again!
The bad news:
Quad was so powerful on Saturday morning. Could do box pistol squats without warmup, without any bugging. Felt springy, powerful , healed. Then on Saturday night there was an extreme amount of dancing and now it hurts again! Also the pain has transitioned, in the beginning of my injury it was up in the middle of rectus femoris , now it feels closer to the knee, still on the outside of the quad but about 5'' above knee. Just a slight pain , it will be ok by tomorrow , but its still there!
Something is rotten in there , im taking the doctor/physio road now.
Happy holidays to EVERYONE!
Cheers :lololol:
-
happy holidays to you, too, vag. sorry about the quad.
-
^Thanks!!!
Diet update : I am perfectly fine with food, eating around maintenance or a bit more ( 2K to 2.5K ) of clean stuff. I could keep cutting but decided to combine rich nutrition and lots of rest to give some extra quad healing. I am not at all fine with alcohol. Oh well, fuck it, 10 days of a slight derail can't do much harm. Let's see it as a break/recharge! Mirror test looks improved, i look more toned but that's probably the refilled glycogen in my muscles OR just the different mirror/lights. Waist look just what 16% should look like, top 2 abs visible when flexed.
Quad update : 4 days later , better than ever. I didn't stretch, foam roll , rehab, nothing, just lots of rest and food. Can do box pistol squats at well-below-parallel depth without any warmup, not the slightest bugging or tightening. Feels great, like i can really push it, attempt full pistols and even jump, but i won't. I am sticking with the doc/physio plan when i get back too.
-
You do that. You have no time to waste at your age :P
-
You do that. You have no time to waste at your age :P
Sad but true, LOL
Measurement after xmas:
Weight in the morning : 187lbs ( -1lb )
Waist : 90cm ( 35,4'' ) ( +1,5cm / 0,6'' )
Bodyfat scale estimation : 16,2% ( +0,2 % )
Bodyfat online estimation : 17,8% ( +1,4% )
I was carb depleted and felt bloated too so it might not be as bad as it looks but it won't be much better either. Too much alcohol.
The good news : quad feels like 100% the last 10 days. Yesterday i decided to try to make it hurt and i couldn't. Box pistols, lunges , BSS, explosive front squats with 20kg, some SVJs, even ATG pistol squat, no bugging at all.
Not celebrating yet, I will probably go back to gym today and try some squats too, see what happens.
Happy new year all!
-
I think the risk now relies on high speed movement rather than controlled, strength training movements.
-
I think the risk now relies on high speed movement rather than controlled, strength training movements.
That's how it feels too, we will know soon, not gonna do anything ballistic but will find out about controlled.
3 January 2013
Bodyweight@session : ~191.8
Soreness : none
Injuries/aches : none?
Lance's 3-set-progress template - workout #18
LEG EXTENSIONS:
10@27,5lbs each leg
10@27,5lbs each leg
LEG PRESS MACHINE:
10@100 lbs each leg
10@100 lbs each leg
SQUATS:
5@BW
5@44lbs ( empty bar )
5@88lbs
3@132lbs
3@154lbs
2@176lbs
5@143lbs
-Wanted to try my quad so didn't follow the 3-sets-progress scheme.
Awesome, no quad bugging at all even at 176. Form began breaking down at 176. Was still good but decided to back off and take it easy.
I haven't squatted for 1 month ( 3 December, i was at 3x5@154 ) so very happy with how this went.
Feels great to be able to push to legs limit strength and not till quad pain. Still no celebrating , want to see how quad is tomorrow.
BENCH PRESS:
4@143 ( -5,5 lbs ) , ( -3 reps )
4@143 ( -5,5 lbs ) , ( -2 reps )
4@143 ( -5,5 lbs ) , ( -2 reps )
Total : 12 ( -7 reps )
-Haven't benched from 10 December so that was fair. 65kg as 'base strength' is great for me.
SEATED CHEST SUPPORTED MACHINE ROWS:
5@143 ( -11 lbs ) , ( -5 reps )
5@143 ( -11 lbs ) , ( -4 reps )
5@143 ( -11 lbs ) , ( -3 reps )
Total : 15 ( -12 reps )
-Haven't done those since 10 December either but the loss was to big here.
squat vid coming later
Edit : Here is the video of the 3*154 set , best depth ever + solid form IMHO, good shit:
http://www.youtube.com/watch?v=GDM0CeXHiyk
-
good form is good. now, more weight. :highfive:
that looked so light that it's hard to imagine 176 causing form to break down. post vid of 176? you might just be imagining it.
-
Thanks, i didn't film 176 :uhhhfacepalm:
154 felt very light indeed so i wanted to do ( and film ) a top set of 187 or 198 but changed my mind. Form still felt good at 176, just felt leaning forward a bit more and knees wanting to travel inwards more. Also got this thing i always get when squatting after a long time , VMOs and abductors started burning and feeling weak if that makes any sense.
So i decided to be patient. Maybe it was mental indeed, or up to some point anyway. No rush, healthy quad is the most important.
-
Definitely looking good. Sometimes my form sucks with low weights, I get bored and just go through the motions... which is why sometimes the most dangerous weight is a low weight. You don't respect the weight = bad form = injury.
-
Measurement after xmas:
Weight in the morning : 187lbs ( -1lb )
Waist : 90cm ( 35,4'' ) ( +1,5cm / 0,6'' )
Bodyfat scale estimation : 16,2% ( +0,2 % )
Bodyfat online estimation : 17,8% ( +1,4% )
Remeasured today:
Weight in the morning : 85kg ( 187lbs )
Waist : ~89cm ( ~35'' )
Bodyfat scale estimation : 16%
Bodyfat online estimation : 16,8%
This looks much more realistic, what i expected to see coming back from xmas.
-
We're pretty much have the same body apparently... I'm at 6'0, weigh ~85 kg (probably 86) and my waist is 89-90 cm.
You might have more upperbody muscle/strength (at least in the pushing muscles) and I might have more lowerbody muscle, and probably move overall muscle since I weigh a little more, but I might also have a bigger bodyfat... so... who knows?
-
Yeah , more or less the same i guess. Of course there's more to bodyfat than just weight/height/waist, but the differences should be small. You are on creatine though, that can skew measurements a lot ( big water weight ).
From what ive seen in your vids i look more muscular in upper. No idea about lower. I do carry all my fat on my belly , i always was like that, even when i was younger/thiner/leaner i never had abs, my body type is the typical skinny-fat. I was ~75kg in my early 20s yet i couldn't see more than 2-pack on my abs.
I have tiny wrists and ankles, small ( and unwilling to grow ) chest and relatively big arms (~16'' ) and thighs ( ~25'' ). Back and shoulders just fair.
I am willing to go down to 80kg now, i hate cutting and i like being ~90kg but i have to get lean before i bulk again.
-
I was at 67 kg up until 21 years old (when I weighed 64 kg). Skinny fat, no abs.
For me, I naturally have sucky pushing muscles (triceps, quads, chest, shoulders) and naturally good antagonists of these muscles (biceps, hamstrings, back) but at the same time, at least as far as the lowerbody goes, I USE the weak muscles more than the strong ones (since I'm in pretty excessive anterior pelvic tilt).
Also tiny wrists and ankles here and small chest. I have pretty beastly pulling strength, especially if I use a very narrow grip (maybe since that limits the contribution of the posterior deltoids?).
I'm not really taking creatine anymore, just every now and then, but I stopped about a week ago so I have no idea if it's out of the system or whatnot.
Considering all this, these are good reasons why I always thought you should be a good one-leg jumper and practice that instead of those ugly two-leg jumps... it stills remains a mystery to me why you're not. Obviously there are differences but you look to me like the kind of guy that has the potential to go up pretty good off one leg.
You have focused a ton on squats though without any calf or too much plyo work so...
-
That SL obsession of yours is exhausting and irritating! I am not , never was and never be a good one leg jumper.
I started playing basketball and dreaming/trying to dunk when i was 12 years old, 26 years ago , when you were not even alive. If i was to be a good SL jumper , i would know by now!
You have focused a ton on squats though without any calf or too much plyo work so...
This is again wrong and i can't imagine how you assumed it with a detailed 3,5 years log in here in which you have more posts than anyone except me!
I have stopped doing calves only the last couple of months the last 5 years. My calves are big ( 16'' ) and strong, i have been repping 400+ on that smith setup.
I always did lunges, BSS, RDLs, depth jumps , depth drops , tucks , hp cleans , jump snatches, box squats, rea squats bla bla bla.
-
Well yeah, considering how weak you're at the full squat right now... definitely the weak point for you.
My point is that maybe you've made up your mind that the one-leg jump is not for you because you naturally tended to the two-leg jump and completely gave up on jumping off one, my suggestion was to try and see if you can get it up. It's easier to dunk off one leg with the ball in hand with a ball that you can palm than off two, especially as you're a LR planter and you need to use the left leg (which I suppose is not your strong hand) to really get extension on these two leg jumps.
-
Re squats : I am injured, that's why i am so weak at squats now. Before that, my squat was at ~240*5 , and that is at a stance slightly less than shoulder width. Actually stronger than you at that movement! :D
Re SL jumping : My previous message was the last one ( of MANY ) explaining to you why and how i am a DL jumper. I give up.
-
:raging:
-
5 January 2013
Bodyweight@session : ~188 :o
Soreness : quads 4.5/5 , glutes/hamstrings/abductors 3.5/5
Injuries/aches : none?
Lance's 3-set-progress template - workout #19
LEG EXTENSIONS:
20@50 lbs
20@50 lbs
20@50 lbs
Tempo 4:0:4 , brutal, burn.
LEG PRESS MACHINE:
20@200 lbs
20@200 lbs
20@200 lbs
Tempo 3:0:3 , brutal, burn.
STANDING OHP:
6@88 lbs ( -5,5 lbs ) , ( -2 reps )
5@88 lbs ( -5,5 lbs ) , ( -2 reps )
5@88 lbs ( -5,5 lbs ) , ( -1 rep )
Total : 16 reps ( -5reps )
-Very weak.
DEAD HANG CHINUPS:
8@BW ( same )
7@BW ( same )
5@BW ( -2 reps )
Total = 20 ( -2 reps )
-Very weak here too, lat time i did 22reps@BW+11lbs
Notes:
-Fake bodyweight, training was AM and coming after a 1600kcals day.
-Was too sore to check quad status. All leg muscles hurt at the slightest contraction or touch. However i did a bunch of BW lunges/box pistols/box stepups and it feels 100%.
-No soreness in pecks and lats despite benching and rowing after 1 month. Must have been the low volume ( <15 reps ).
-I think i will readjust diet plan for a while. Too bored of cutting all the time and also cutting+coming back from 1 month detraining sucks. I will go on a caloric surplus on workout days , 2500 to 3000, and i will try to intensify cutting in the other days ( currently at ~1800, will try to stay at 1600 ). Will try to add cardio on off days too but not sure i can trust me on keeping up with that. I will try this plan for a month or so and see what happens.
-
Nice job on those slow tempo exercises. Sometimes when I do slow tempo work I feel like cheating a few reps and going faster just to rest (lose tension for just a bit), not sure if it happens to you too.
-
^I was perfectly fine with leg extensions, i had this happen at leg press though. Probably because they were heavier. I did not speed up , but i had to pause at the ROM top to get a few breaths around rep 12 in each set, 20 reps 3:0:3 with 200 lbs was exhausting.
The slow tempo high rep thing worked , DOMS went away today. Quad seems fine too, bw lunges and box pistols are totally bug-free. Didn't try full pistols, want to give it some rest.
-
Quad bugs a bit today. Slightly but it does. Gonna see a doctor, FML.
-
8 January 2013
Bodyweight@session : ~191
Soreness : none
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #20
LEG EXTENSIONS:
10@35lbs each leg
10@35lbs each leg
LEG PRESS MACHINE:
10@100 lbs each leg
10@100 lbs each leg
SQUATS:
5@BW
5@44lbs ( empty bar )
5@88lbs
3@132lbs
2@176lbs
1@198lbs
-My paranoid quad decided to be perfectly healthy and powerful today.
176 great form, 198 not so good but ok. First time squatting above BW after injury.
Still going to the doctor.
BENCH PRESS:
6@143 ( +2 reps )
6@143 ( +2 reps )
5@143 ( +1 rep )
Total : 17 ( +5 reps )
-Nice, strenf catching up fast.
SEATED CHEST SUPPORTED MACHINE ROWS:
8@143 ( +3 reps )
8@143 ( +3 reps )
8@143 ( +3 reps )
Total : 24 ( +9 reps )
-Nice, strenf catching up even faster here.
-Foam roll
-Stretch
-
Quad bugs again today. Again slightly but still there.
Did double session of foam rolling and stretching , felt great.
-
In other news:
I decided to modify the 2nd training day of the week and stop working out arms. I haven't worked out for 1 month and they are still at 40cm ( 15 3/4'' ). Big arms are nice and all but i am beginning to feel they are a bit disproportional to my upper body, if such a thing exists. Anyway I prefer to give chest and shoulders some more emphasis since they are both weak and small. So here is the new schedule:
Day 1:
Back squats ---> cancelled until i get doctor examination and advice, replace with slow tempo light weight unilateral leg extensions & leg press.
Bench press
Seated rows
Day 2:
RDL
Biceps ---> DB inline bench press
Triceps ---> DB shoulder flyes
Day3:
Front squats ---> cancelled until i get doctor examination and advice, replace with slow tempo light weight unilateral leg extensions & leg press.
OHP
Chinups
Now i am disturbing the push/pull balance since i have 4 pushes and 2 pulls. But i am restoring a balance of 2 chest - 2 back - 2 shoulder exercises per week when i had 1 chest - 1 shoulders - 2 back.
:lololol:
-
Double session of foam rolling and stretching , felt great.
-
12 January 2013
Bodyweight@session : ~188.5 , AM
Soreness : none
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #21
LEG EXTENSIONS:
15@20 lbs each leg
15@20 lbs each leg
15@20 lbs each leg
Tempo 3:3:3
LEG PRESS MACHINE:
15@50 lbs each leg
15@50 lbs each leg
15@50 lbs each leg
Tempo 4:1:4
-Then maxed out my right leg for fun, ended up at 300lbs, :personal-record: , most i have done is 1x500 with both legs.
STANDING OHP:
8@88 lbs ( +2 reps )
7@88 lbs ( +2 reps )
7@88 lbs ( +2 reps )
Total : 22 reps ( +6 reps )
-Very nice, strenf catching up.
DEAD HANG CHINUPS:
10@BW ( +2 reps )
8@BW ( +1 rep )
6@BW ( +1 rep )
Total = 24 reps ( +4 reps )
-Very nice, strenf catching up here too.
No quad bugging the last 2 days but who cares. Going for an MRI scan ASAP.
-
Pretty weird... so your leg press numbers are that weak? How come you can half squat more than me then?
I think my best leg press numbers were about 350 kg (770 lbs) x 5 or something like that, deep leg presses. And that was a LONG time ago.
-
My right leg is the weak one, the left ( injured ) is significantly stronger. E.g., when i could do max 2 pistol squats with right i could do 10 with left.
But anyway, you know i hate comparing incomparable things. Different persons , different levers, different muscle balances, different leg press machines, maybe different stance / bar position / depth at the squats... i am against comparing. And i don't even want to get into the deep leg press / half squat correlation issue... :P
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Haha. Still it's such a big difference... it's pretty weird. I haven't tried to max out on the leg press nowadays though, so who knows how much I suck now?
I also feel a lot of posterior chain when I'm leg pressing unless I really really focus on pushing with the balls of the feet... wtf...
-
14 January 2013
Bodyweight@session : ~191
Soreness : none
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #22
LEG EXTENSIONS:
15@35lbs each leg
15@35lbs each leg
15@35lbs each leg
Tempo 3:3:3
LEG PRESS MACHINE:
15@75 lbs each leg
15@75 lbs each leg
15@75 lbs each leg
Tempo 4:1:4
BENCH PRESS:
7@143 ( +1 rep )
6@143 ( same )
6@143 ( +1 rep )
Total : 19 ( +2 reps )
-Improvement but i wanted more.
SEATED CHEST SUPPORTED MACHINE ROWS:
10@143 ( +2 reps )
9@143 ( +1 reps )
8@143 ( same )
Total : 27 ( +3 reps )
-Nice here, upping load next time.
-Quad feels 100% again , powerful , springy , not the slightest bugging all day. Learned my lesson though, no squats , not even pushing it to test it ( e.g. pistol squats ). Rehab FTW.
I did up the loads on both leg extensions and leg presses, felt good. I tried and could do ~30% heavier on both totally bugless but prefered to keep it safe. Doc/MRI might have to wait 1 week , too hectic program lately.
-Curious to see what will happen with BW/composition. Looks like it stabilized at 187 dry / 191 wet. Too soon to evaluate though, it feels like it hasn't reached a steady balanced state after holidays + plan change yet.
Been steady with 3000 clean kcals on workout days, failed a bit on the no workout days though, 2K instead of ~1700, at least its also clean. Hoping to fix that this week.
-
15 January 2013
Long foam rolling session.
Long lower body stretching.
-
16 January 2013
Bodyweight@session : ~192
Soreness : none
Injuries/aches : quad ok, suddenly today i'm getting some random left knee 'pain pulses' , weird.
Lance's 3-set-progress template - workout #23
ROMANIAN DEADLIFTS:
9@176 lbs ( -22 lbs ) , ( +1 rep )
9@176 lbs ( -22 lbs ) , ( +2 reps )
9@176 lbs ( -22 lbs ) , ( +2 reps )
Total : 27 reps ( +5 reps )
-80kg was too easy. Haven't done those for 40 days though so took it easy.
UPRIGHT ROWS:
6@88 lbs
6@88 lbs
6@88 lbs
Total : 18 reps
-First time doing them after years, 40 kg were challenging.
DUMBBELL INCLINE BENCH PRESS:
8@44 lbs DBs
8@44 lbs DBs
8@44 lbs DBs
Total : 24 reps
-First time doing them after years too, 20 kg DBs were rather easy.
Got my upper body weekly setup perfect in terms of balance: 3 push - 3 pull that consist of 2 chest, 2 back, 2 shoulders.
-
So i've been reading everything i could find about quad strain assesment/rehabilitation. It seems that i have an absolutely typical grade ii rectus femoris strain that i made chronic because of oversue/poor rehab.
:rant:
Dude , WTF??? Why did it take me 8 months(!!!) to read the relevant stuff? There are specific guidelines of what NOT to do and i failed in all of them, repeatedly. Had i read those articles in time , quad would have been healed in 1 month or so. And now here i am , 8 months later and still not at 100%. Fucking moron. I can't believe how dump i have been. Ok , i have never had a serious muscle injury in my whole life , so it's weird to handle that suddenly for the first time at 38y.o. But still, that's no excuse, i should have known better. Duh , i am really dissapointed, all i did was wait for a couple of days of no pain and then go back to squatting. Or even worse, performing cleans, snatches,supramax explosive box squats, full court basketball, and even ME jumping on concrete, WTF! And then, Monday night after training, I had like an epiphany. I can now look back at it with clear mind and see how i acted and i can't believe how stupid/irresponsible/immature/arrogant/naive i was! Dude , fuck the fuck off, get your shit straigt, bleh...
:rant:
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At least you know what's wrong with it now so it'll finally heal. Injuries are the worst part of sport/athletics/training etc.
-
^^^
Thanks man. Injuries do suck , but the way i handled it sucks 1000000 times more! :uhhhfacepalm:
17 January 2013
Bodyweight@session : ???
Soreness : Hamstrings fried
Injuries/aches : :ninja:
QUAD REHAB SESSION:
Assessments:
Pain or discomfort throughout the day : none
LYING LEG RAISES:
10xSupine
10xAbduction
10xAdduction
10xProne
Tempo : 3:1:3
Pain or discomfort : none
Strengthening:
SEATED HIP FLEXOR RAISES:
3x15
Tempo : 3:3:3
Pain or discomfort : none
SEATED KNEE EXTENSIONS ( Flex as hard as possible at pause ):
3x15
Tempo : 3:3:3
Pain or discomfort : none
BODYWEIGHT SQUATS ( Stop at discomfort depth or at parallel ):
3x15@parallel
Tempo : 3:3:3
Pain or discomfort : no pain , tightening feeling at 3 random reps of set 2 during the pause.
SIDE STEP UPS:
3x15@8'' step
Tempo : 3:1:3
Pain or discomfort : none
Stretching:
4 sessions throughout the day, session = 3 sets of 30 seconds hold each leg.
:lololol:
-
Sucks about that injury man. At least you can fix it now. Go get that old old OLD body of yours fixed. :P
Have you bought some kbs?
-
Sucks about that injury man. At least you can fix it now. Go get that old old OLD body of yours fixed. :P
Thanks man. Still furious about how i handled it. What can you do, "You can't teach an OLD dog new tricks" :P
Have you bought some kbs?
Not yet, i want them for swings/snatches/cleans which all incude violent hip and/or knee extensions, not ready for them.
-
Quad rehab update:
I will follow the so called Progressive Resistance Principles protocol for strengthening exercises.
This calls for the following progress:
-3x10
-3x15
-3x20
-Increase load
-Repeat
The quad rehab schedule will go like:
Monday:
-Stationary Bike
-Weighted Leg extensions
-Partial Leg Press
Tuesday: OFF
Wednesday:
-Stationary Bike
Thursday :
-Seated Hip Flexor Raises.
-Knee extensions.
-Parallel Or Above Squats.
-Side Step Ups.
Friday: OFF
Saturday:
-Stationary Bike
-Weighted Leg extensions
-Partial Leg Press
Sunday:OFF
Assessment + stretching : daily
I will also up my kcals for a while, cutting can wait. Workout days remain at 2500 to 3000, non workout days will be 2000 to 2500.
18 January 2013
Assessments:
-Pain or discomfort throughout the day : no pain. an overall feeling of tightness but good: Not the injury type, a pleasant recovering-from-workout feeling. Same for right leg.
-BW squat pain or discomfort : no pain , tightening feeling on concentric.
-BW lunge pain or discomfort : none.
-BW box pistol squat pain or discomfort : no pain , tightening feeling on concentric .
Strengthening:
none
Stretching:
4 sessions throughout the day, session = 3 sets of 30 seconds hold each leg.
-
Sucks about that injury man. At least you can fix it now. Go get that old old OLD body of yours fixed. :P
Thanks man. Still furious about how i handled it. What can you do, "You can't teach an OLD dog new tricks" :P
Have you bought some kbs?
Not yet, i want them for swings/snatches/cleans which all incude violent hip and/or knee extensions, not ready for them.
Yeah no need to buy them if you cant use them.
Go fix that leg. My knee fixing is going the right way. Hope thats true for you too.
-
^^^
Glad to hear you are healing good. Feels like its going very good here too. If it doesn't keep up i will go do some ultrasound/EMS , but this thing im doing lately feels awesome!
Thanks again flander!
19 January 2013
Bodyweight@session : ~190.5 , although AM :-\
Soreness : none
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #24
QUAD REAHAB:
Assessments:
-Pain or discomfort throughout the day : none
-BW squat pain or discomfort : none
-BW lunge pain or discomfort : none.
-BW box pistol squat pain or discomfort : none
:highfive: :headbang:
Strengthening:
STATIONARY BIKE:
20mins@100W
Pain or discomfort : none
LEG EXTENSIONS:
20@35 lbs each leg ( +5 reps )
20@35 lbs each leg ( +5 reps )
20@35 lbs each leg ( +5 reps )
Tempo 3:3:3
Pain or discomfort : none
-Right leg was actually weaker. Almost failed 2-3 last reps of each rep while left(injured) was easy. Win!
LEG PRESS MACHINE:
20@200 lbs
20@200 lbs
20@200 lbs
Tempo 3:3:3 , depth = until 90 degrees knee angle.
Pain or discomfort : none
Stretching:
2 sessions throughout the day, session = 3 sets of 30 seconds hold each leg.
STANDING OHP:
10@88 lbs ( +2 reps )
8@88 lbs ( +1 rep )
7@88 lbs same
Total : 25 reps ( +3 reps )
-Very nice.
DEAD HANG CHINUPS:
10@BW same
8@BW same
7@BW ( +1 rep )
Total = 25 reps ( +1 rep ) , ties :personal-record:
-Cant do more, switching to weighted again.
-
pansy, you're using this an excuse to take a break from working hard. full-ROM squats or bust.
just kidding. heal up.
-
pansy, you're using this an excuse to take a break from working hard. full-ROM squats or bust.
Actually that's a good point. I was perfectly healthy with my mid 300's partials for years, i blame full squats for my current misery!
just kidding. heal up.
Kidding too.
Thanks for the support you and everyone else, very motivating and appreciated. :highfive:
20 January 2013
Assessments:
-Pain or discomfort throughout the day : None. Quad feeling powerful, trusting it for dynamic movements.
-BW squat pain or discomfort : none
-BW lunge pain or discomfort : none.
-BW box pistol squat pain or discomfort : slight tightening feeling on concentric. Not even sure if it's the injury, right leg hurts more at the same movement.
Strengthening:
none
Stretching:
2 sessions throughout the day, session = 4 sets of 30 seconds hold each leg.
Edit:
STANDING OHP:
10@88 lbs ( +2 reps )
8@88 lbs ( +1 rep )
7@88 lbs same
Total : 25 reps ( +3 reps )
Just checked log, that session was a quadruple :personal-record:
Estimated 1RM :personal-record: ( 117lbs , previous was 116lbs )
Relative strength :personal-record: 61,4%BW , previous was 60,2%
1 set reps :personal-record: , 10@88 , previous was 8@93,5 lbs
3 set reps :personal-record: , 25@88 , previous were 22@88 / 21@93,5
-
21 January 2013
Bodyweight@session : ~194
Soreness : none
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #25
QUAD REAHAB:
Assessments:
-Pain or discomfort throughout the day : none
-BW squat pain or discomfort : none
-BW lunge pain or discomfort : did not test
-BW box pistol squat pain or discomfort : did not test
Strengthening:
STATIONARY BIKE:
20mins@80rpm/level 5
Pain or discomfort : none
LEG EXTENSIONS:
10@40 lbs each leg ( +5 lbs ) , ( -10 reps )
10@40 lbs each leg ( +5 lbs ) , ( -10 reps )
10@40 lbs each leg ( +5 lbs ) , ( -10 reps )
Tempo 3:3:3
Pain or discomfort : none
Very challenging. Still no bugging, still injured leg stronger.
LEG PRESS MACHINE:
10@225 lbs ( +25 lbs ) , ( -10 reps )
10@225 lbs ( +25 lbs ) , ( -10 reps )
10@225 lbs ( +25 lbs ) , ( -10 reps )
Tempo 3:3:3 , depth = until 90 degrees knee angle.
Pain or discomfort : none
Very nice.
Stretching:
3 sessions throughout the day, session = 4 sets of 30 seconds hold each leg.
BENCH PRESS:
8@143 lbs ( +1 rep )
7@143 lbs ( +1 rep )
7@143 lbs ( +1 rep )
Total : 22 reps ( +3 reps )
-Very strong for my very weak standards.
SEATED CHEST SUPPORTED MACHINE ROWS:
8@154 lbs ( +11 lbs ) , ( -2 reps )
8@154 lbs ( +11 lbs ) , ( -1 rep )
8@154 lbs ( +11 lbs )
Total : 24 reps ( -3 reps )
-Very nice.
-
22 January 2013
QUAD REAHAB:
Assessments:
-Pain or discomfort throughout the day : quad feeling stiff, too tight.
-BW squat pain or discomfort : none
-BW lunge pain or discomfort : slight tightening on concentric
-BW box pistol squat pain or discomfort : slight tightening on concentric
So slight bugging today. No big deal, I would characterize it more like a mild discomfort than a pain. I blame the leg presses, probably 225lbs was too heavy. I will switch to BW-squat poundage, which is ~0.85*BW, ~165lbs.
Strengthening:
none
Heat therapy:
2 sessions of applying heat pad for 15 mins , 1 AM / 1 PM.
Stretching:
3 sessions throughout the day, session = 4 sets of 30 seconds hold each leg.
-
23 January 2013
Bodyweight@session : ~193
Soreness : none
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #26
Quad rehab assessments:
-Pain or discomfort throughout the day : none, quad feeling VERY healthy and powerful.
-BW squat pain or discomfort : none
-BW lunge pain or discomfort : none
-BW box pistol squat pain or discomfort : none
Quad rehab strengthening:
STATIONARY BIKE:
20mins@110W ( +10% resistance )
Pain or discomfort : none
ROMANIAN DEADLIFTS:
8@187 lbs ( +11 lbs ) , ( -1 rep )
8@187 lbs ( +11 lbs ) , ( -1 rep )
8@187 lbs ( +11 lbs ) , ( -1 rep )
Total : 24 reps ( -3 reps )
-Grip was weak today. Otherwise great.
UPRIGHT ROWS:
8@88 lbs ( +2 reps )
7@88 lbs ( +1 rep )
7@88 lbs ( +1 rep )
Total : 22 reps ( +4 reps )
-Some progress. Shit is hard, harder than i would have thought.
DUMBBELL INCLINE BENCH PRESS:
9@48,5 lbs DBs ( +9 lbs total ) , ( +1 rep )
9@48,5 lbs DBs ( +9 lbs total ) , ( +1 rep )
9@48,5 lbs DBs ( +9 lbs total ) , ( +1 rep )
Total : 27 reps ( +3 reps )
-Very strong here, stronger what i would have thought.
Quad rehab stretching:
3 sessions throughout the day, session = 4 sets of 30 seconds hold each leg.
-
24 January 2013
Bodyweight@session : ~194
Soreness : some light chest DOMS
Injuries/aches : :ninja:
Quad rehab assessments:
Pain or discomfort throughout the day : none
-BW squat pain or discomfort : none
-BW lunge pain or discomfort : none
-BW box pistol squat pain or discomfort : none
Quad rehab strengthening:
SEATED HIP FLEXOR RAISES:
3x20 ( +5 reps per set )
Tempo : 3:3:3
Pain or discomfort : none, too easy and terribly boring.
SEATED KNEE EXTENSIONS ( Flex as hard as possible at pause ):
3x20 ( +5 reps per set )
Tempo : 3:3:3
Pain or discomfort : none, too easy and terribly boring.
BODYWEIGHT SQUATS ( Stop at discomfort depth or at parallel ):
3x20@parallel , ( +5 reps per set )
Tempo : 3:3:3
Pain or discomfort : none
SIDE STEP UPS:
3x20@8'' step , ( +5 reps per set )
Tempo : 3:1:3
Pain or discomfort : none
Stretching:
4 sessions throughout the day, session = 3 sets of 30 seconds hold each leg.
Going great, definitely on the right track.
-
26 January 2013
Bodyweight@session : ~190
Soreness : glutes DOMS, must have been the side stepups.
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #27
STATIONARY BIKE:
20mins@120W ( +10% resistance )
Pain or discomfort : none
LEG EXTENSIONS:
15@40 lbs each leg ( +5 reps )
15@40 lbs each leg ( +5 reps )
15@40 lbs each leg ( +5 reps )
Tempo 3:3:3
Pain or discomfort : none
LEG PRESS MACHINE:
Cancelled. See comments at end.
STANDING OHP:
7@93,5 lbs ( +5,5lbs ) , ( -3 reps )
6@93,5 lbs ( +5,5lbs ) , ( -2 reps )
5@93,5 lbs ( +5,5lbs ) , ( -2 reps )
Total : 18 reps ( -7 reps )
-Increased load caused massive reps decrease, i hoped to go a bit better.
DEAD HANG CHINUPS:
8@BW+11 lbs ( +11lbs ) , ( -2 reps )
7@BW+11 lbs ( +11lbs ) , ( -1 rep )
6@BW+11 lbs ( +11lbs ) , ( -1 res )
Total = 21 reps ( -4 reps )
-Increased load caused normal reps decrease here.
-So quad has been steady healing. Stopping analytic logging as it's on a steady state: Feeling stiff the day after training , overcompensating and getting healthier than before the next.
I will probably advance phase next week: replace bike with treadmill and replace partial leg press with half squats. Since i can do 3x20@3:3:3 bodyweight, i might keep progressing them, start with empty bar, 3x10, 3x15, 3x20 etc.
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28 January 2013
Bodyweight@session : ~193
Soreness : none
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #28
STATIONARY BIKE:
20mins@80rpm/level 5-level10 intervals
Pain or discomfort : none
SQUATS:
10@44lbs
10@44lbs
10@44lbs
Pain or discomfort : none
Tempo was 2:1:2 to 2:2:2.
Depth was legit half, just over parallel:
(http://www.higher-faster-sports.com/images/half-squat.jpg)
Half squatting empty bar in lifting shoes, troll factor :personal-record:
BENCH PRESS:
6@148,5 lbs ( +5,5 lbs ) , ( -2 reps )
6@148,5 lbs ( +5,5 lbs ) , ( -1 rep )
5@148,5 lbs ( +5,5 lbs ) , ( -2 reps )
Total : 17 reps ( -5 reps )
-The usual rep decrease after load increase. Not bad though.
SEATED CHEST SUPPORTED MACHINE ROWS:
8@154 lbs ( same )
9@154 lbs ( +1 rep )
10@154 lbs ( +2 reps )
Total : 27 reps ( +3 reps )
-Ascending reps, WTF? I'll take it.
Stretching:
3 sessions throughout the day, session = 4 sets of 30 seconds hold each leg.
-
did you grunt a lot and do a war-whoop as you re-racked the empty bar? :D
-
did you grunt a lot and do a war-whoop as you re-racked the empty bar? :D
Both. Also racked it above the pins, didn't slide it down controlled, let it free-fall making an earth shuttering sound! :trolldance:
-
Haha^^^
Did you do any unracking to prepare yourself for the crushing weight of the empty bar?
-
Haha^^^
Did you do any unracking to prepare yourself for the crushing weight of the empty bar?
yeah, all the way up to 65 pounds! :highfive:
-
By the way - how do the deadlifts feel like in the o-lift shoes? I think I've probably asked this SOMEWHERE but I don't remember where. Are they any different? Are RDLs feeling different?
-
By the way - how do the deadlifts feel like in the o-lift shoes? I think I've probably asked this SOMEWHERE but I don't remember where. Are they any different? Are RDLs feeling different?
You asked in some other thread. LBSS said its kinda personal, and he doesnt prefer it because he cant sit back well at the bottom.
I havend DLed in them , but i did RDLs. I'd say no big difference. I felt a bit more steady compared to nike frees ( no shit! ) and i could also push better with my heels ( had the usual getting on toes issue before ). But still , tiny differences.
-
and i could also push better with my heels
http://www.adarq.org/article-video-discussion/squat-with-heel-push-over-emphasized-cue-from-trainers/
I know it says "squat" not "deadlift", but still, just in case you missed it.
-
Nah, i read it. I am against such 'epifany' articles. Suddenly pushing with your heels is the root of all evil, i call BS!
Having said that, I am using the 'spread the floor' cue anyway long before that article, and always trying to push midfoot, neither front or back.
But if you ask me, there are 99 serious and dangerous problems in the average Joe's squatting/DLing form and pushing with heels ain't one!
-
Yeah I go midfoot as well.
-
to DL and RDL (and OHP for that matter) i prefer barefoot or sock feet.
-
31 January 2013
Bodyweight@session : ~195
Soreness : none
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #29
STATIONARY BIKE:
The bikes and treadmills were ALL taken and there was a waiting list too, WTF!
LEG EXTENSIONS:
20@25lbs each leg
20@25lbs each leg
20@25lbs each leg
-Tempo was 4:4:4, each leg set took like 3 minutes. Each leg was totally 9 mins under tension so fuck you 20 mins of bike!
ROMANIAN DEADLIFTS:
8@198 lbs ( +11 lbs )
8@198 lbs ( +11 lbs )
8@198 lbs ( +11 lbs )
Total : 24 reps ( same )
-Nice, and could go even better but was very bored/numb/unmotvated at that point. Got over it right after RDLs.
UPRIGHT ROWS:
9@88 lbs ( +1 reps )
8@88 lbs ( +1 rep )
8@88 lbs ( +1 rep )
Total : 25 reps ( +3 reps )
-Nice.
DUMBBELL INCLINE BENCH PRESS:
9@53 lbs DBs ( +9 lbs total ) , ( same )
8@53 lbs DBs ( +9 lbs total ) , ( -1 rep )
8@53 lbs DBs ( +9 lbs total ) , ( -1 rep )
Total : 25 reps ( -2 reps )
-Love those. Finally became challenging. Setting up with those 24kg DBs is actually harder than the press itself.
Quad rehab stretching:
3 sessions throughout the day, session = 4 sets of 30 seconds hold each leg.
-
2 February 2013
Bodyweight@session : ~193,5
Soreness : hamstrings from RDLs
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #30
TREADMILL:
20mins, doing 2 minutes intervals between fast wakling ( 6-6.5 kmh) and jogging ( 7-7.5 kmh )
Pain or discomfort : none
LEG PRESS:
15@200 lbs
15@200 lbs
15@200 lbs
'Normal' controlled reps, tempo like 2:1:2
Pain or discomfort : none
STANDING OHP:
7@93,5 lbs ( same )
7@93,5 lbs ( +1 rep )
6@93,5 lbs ( +1 rep )
Total : 20 reps ( +2 reps )
-Very difficult. Pretty much my limit strength.
DEAD HANG CHINUPS:
8@BW+11 lbs ( same )
7@BW+11 lbs ( same )
7@BW+11 lbs ( +1 rep )
Total = 22 reps ( +1 rep )
-Limit strength here too. I was 3.5lbs heavier than last time so i can assume some progress here.
-Quad is great. Feels great to run bug-free. Powerful on everyday activities too. Squat rack was taken so did some leg presses instead.
-
No soreness/tightness/anything the next day after training, first time having that! Also was the first time i actually run again, so double-milestone, just wanted to share that!
:goodjobbro: :lololol: :derp:
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No soreness/tightness/anything the next day after training, first time having that! Also was the first time i actually run again, so double-milestone, just wanted to share that!
:goodjobbro: :lololol: :derp:
:highfive:
-
^^^
Thanks man, feels great!
4 February 2013
Bodyweight@session : ~194
Soreness : none
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #31
STATIONARY BIKE:
"Ain't nobody got time for that"
SQUATS:
15@44lbs
15@44lbs
15@44lbs
Pain or discomfort : none
Tempo was 2:1:2 to 2:2:2.
5 reps per set more plus going parallel instead of half. Was good for more but stayed focused, patience!!!
Also , i did a few full reps and pausing at parallel is much harder than pausing at full depth.
BENCH PRESS:
8@148,5 lbs ( +2 reps )
6@148,5 lbs ( same )
6@148,5 lbs ( +1 rep )
Total : 20 reps ( +3 reps )
-8@148,5lbs/67,5 kg is double ALL TIME :personal-record: :
1) 1-set reps :personal-record: ( most i've done is 8@143lbs/65kg )
2) Estimated 1RM :personal-record: ( ~184lbs, previous was 5@72,5 kg giving ~180lbs )
SEATED CHEST SUPPORTED MACHINE ROWS:
10@154 lbs ( +2 reps )
10@154 lbs ( +1 rep )
10@154 lbs ( same )
Total : 30 reps ( +3 reps )
-3*10 is 3 sets reps :personal-record: , previous was 27@154lbs ( 10-9-8 )
Stretching:
3 sessions throughout the day, session = 4 sets of 30 seconds hold each leg.
-
Why don't you try to go ATG?
I did really deep squats yesterday and I have VMO soreness for the first time ever in years.
-
This has been explained ( as usual ), it's all about my strain recovery. All articles i found insisted on not going below parallel , most of them suggested 90 degrees knees angle. Agreed about VMO/depth, it is the same for me. I don't care at all for VMO currently though, target is rectus femoris/vastus lateralis.
Also:
Why don't you try to go ATG?
SQUATS:
15@44lbs
15@44lbs
15@44lbs
Pain or discomfort : none
Tempo was 2:1:2 to 2:2:2.
5 reps per set more plus going parallel instead of half. Was good for more but stayed focused, patience!!!
Also , i did a few full reps and pausing at parallel is much harder than pausing at full depth.
:pokerface:
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I don't care at all for VMO currently though, target is rectus femoris/vastus lateralis.
Why?
And yeah, I read that "I did a few full reps" and was like "why aren't you doing all the reps that way"?
-
Because i want to focus on strengthening my injured outer quad and not my healthy VMO? And because as i already said all the articles i read prescribed not going below parallel?
-
Gentlemen...
9 months and 9 days after my initial injury, i announce my quad healed!!!
:motherofgod:
Not at 100% yet, but very close. I am pain-free for ~1 month. I've been pushing it more and more lately, nothing makes it hurt: Full pistol squats, explosive weighted SL box squats, SVJs , even a few submax SLRVJs. I don't feel like maxing out squats or doing ME RVJs though, i fear it will tear. Did not intend to do those anyway.
It's been a long journey to heal , i stand by my point of acting as stupid and immature and dangerous as i could with it. Lesson learned though.
Next steps :
1) 10 more days of rehab+bulk.
2) 1 week of skiing.
3) Get back on the squatting train + start an entropy-cut from high 190s to low 180s ( start : 25 February ).
4) Start adding low impact plyos & sprints ( estimated start : mid March ).
5) Bring back o-lifts ( estimated start : mid April ).
6) Start jumping again ( estimated start : mid May ).
:lololol:
-
what is entropy cut? just cutting using his methodology? or different methodology but his level of discipline?
-
what is entropy cut? just cutting using his methodology? or different methodology but his level of discipline?
I meant long/disciplined/steady/successful.
The methodology i like to follow is too simple: High protein/low carbs/500kcal deficit.
6 February 2013
Bodyweight@session : ~195,75
Soreness : none
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #32
TREADMILL:
20mins, 2 mins intervals of walking@6kmh/jogging@7kmh
ROMANIAN DEADLIFTS:
Cancelled, was too bored for them
LEG EXTENSIONS:
15@45lbs
15@45lbs
15@45lbs
-Tempo was 2:2:2.
LEG CURLS:
15@50lbs
15@50lbs
15@50lbs
-Tempo was 2:2:2.
UPRIGHT ROWS:
8@93,5 lbs ( +5,5 lbs ) , ( -1 rep )
7@93,5 lbs ( +5,5 lbs ) , ( -1 rep )
7@93,5 lbs ( +5,5 lbs ) , ( -1 rep )
Total : 22 reps ( -3 reps )
-Nice.
DUMBBELL INCLINE BENCH PRESS:
8@61,5 lbs DBs ( +17,5 lbs total ) , ( -1 rep )
8@61,5 lbs DBs ( +17,5 lbs total )
8@61,5 lbs DBs ( +17,5 lbs total )
Total : 24 reps ( -1 rep )
-IDIOT! I thought i did 26 kg DBs last time so i upped to 28kg. Went good but setting up was too hard. :uhhhfacepalm:
Quad stretching:
3 sessions throughout the day, session = 4 sets of 30 seconds hold each leg.
-
Damn good progress Vag! When you increase the weight, the previous reps no longer matter though, so the first day with the increased load is a PR, regardless of reps. I dont know if you knew that already or not, keeping the previous REP pr when adding weight will turn impossible soon though.
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Damn good progress Vag! When you increase the weight, the previous reps no longer matter though, so the first day with the increased load is a PR, regardless of reps. I dont know if you knew that already or not, keeping the previous REP pr when adding weight will turn impossible soon though.
Thanks Lance.
Yes, when i up the weight i don't expect to match the previous reps, i expect the estimated 1RM to be about the same. After a few months doing this , i can now tell that it never happens: The increased load causes a slight decrease in estimated 1RM and usuallly the 2nd or 3d workout with the new heavy load surpasses the previous estimated 1RM PR. But yeah , i am at my all time limit strength PRs in everything now so progress is expected to slow down, hope it doesn't stall.
I have some VERY nice graphs on my PC, showing how load,1RM and 1RM/BW went in each lift, you will love them. They illustrate perfectly how this method works. I was planning to post them at the end of next week.
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Damn good progress Vag! When you increase the weight, the previous reps no longer matter though, so the first day with the increased load is a PR, regardless of reps. I dont know if you knew that already or not, keeping the previous REP pr when adding weight will turn impossible soon though.
Thanks Lance.
Yes, when i up the weight i don't expect to match the previous reps, i expect the estimated 1RM to be about the same. After a few months doing this , i can now tell that it never happens: The increased load causes a slight decrease in estimated 1RM and usuallly the 2nd or 3d workout with the new heavy load surpasses the previous estimated 1RM PR. But yeah , i am at my all time limit strength PRs in everything now so progress is expected to slow down, hope it doesn't stall.
I have some VERY nice graphs on my PC, showing how load,1RM and 1RM/BW went in each lift, you will love them. They illustrate perfectly how this method works. I was planning to post them at the end of next week.
Nice! Yea Id like to see those graphs, thats a great idea.
re progress slowing- if youre STUCK, as in 2 or 3 sessions in a row, adding another exercise into the rotation is an option. It gives a longer rest for the exercise youve stalled on while still training the same musculature. Squats can turn into , day 1, squat, day 2 front squat, day 3 deads/box squat, etc. then when you come around to squats again, its much easier to progress.
-
^Sounds great. The plan is to restart squatting in March, initially i will treat them GPP-style. I will start light aiming for 3x8 and advancing after 3x10 , back squats only. Then switch my orientation to intensity ( aim for 3x5 and advance above 20 reps ) and alternate workouts between back and front squats.
9 February 2013
Bodyweight@session : ~194
Soreness : none
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #33
TREADMILL:
20mins, doing 2 minutes intervals between fast wakling ( 6-6.5 kmh) and jogging ( 8 kmh )
Pain or discomfort : none
Very happy with that. 8kmh might sound too slow but it's a big advance for me as 7,5kmh was already challenging.
Endurance improving too, the previous sessions ( which were slower ) left me much more fatigued.
LEG PRESS:
15@220 lbs ( +20 lbs )
15@265 lbs ( +65 lbs )
15@300 lbs ( +100 lbs )
'Normal' controlled reps, tempo like 2:1:2
Pain or discomfort : none
300 lbs were not even challenging , felt like moderate resistance recovery work. :wowthatwasnutswtf:
STANDING OHP:
8@93,5 lbs ( +1 rep ) , ties :personal-record: but with a little cheat :ninja:
7@93,5 lbs ( same )
7@93,5 lbs ( +1 rep )
Total : 22 reps ( +2 reps )
-Tied my PR but cheated, push-pressed the 8th rep. Was a slight push, but i wouldn't get it up if i didn't.
DEAD HANG CHINUPS:
8@BW+11 lbs ( same )
7@BW+11 lbs ( same )
6@BW+11 lbs ( -1 rep )
Total = 21 reps ( -1 rep )
-Fuck , regressed. Could have grinded a 9th rep at 1st set which would be a PR too, i regret i didn't.
Healthy quad is healthy, i was so happy i was smiling like a jerk after the 15*300lbs leg presses.
-
Did body measurements yesterday and today, same results.
Bodyweight (dry, in the morning ) : ~192 lbs
Waist : 90.5cm ( ~35.6'' )
Online bodyfat estimation : 17.5%
BI scale bodyfat estimation : 16.9%
Edit :
This is where i started after xmas holidays:
Weight in the morning : 85kg ( 187lbs )
Waist : ~89cm ( ~35'' )
Bodyfat scale estimation : 16%
Bodyfat online estimation : 16,8%
So LBM went from ~156,3 to ~159 ( +2,7 ) while fat went from ~30,7 to ~33 ( +2,3 ).
5 lbs of weight gain , 54% LBM, 46% fat.
Not so good but i expected it considering starting point was ~16.4% and i was bulking on non-workout days too. I was afraid it would be worse.
-
11 February 2013
Bodyweight@session : ~195
Soreness : none
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #34
STATIONARY BIKE:
20mins@steady pace ( 80rpm/100W resistance )
LEG EXTENSIONS:
15@50lbs
15@50lbs
15@50lbs
-Tempo was 2:2:2.
LEG CURLS:
15@50lbs
15@50lbs
15@50lbs
-Tempo was 2:2:2.
BENCH PRESS:
8@148,5 lbs ( same )
6@148,5 lbs ( same )
6@148,5 lbs ( same )
Total : 20 reps ( same )
-8@148,5lbs ties last week's all time :personal-record:
Weight felt lighter than last week but something felt off in the movement. Didn't push too much.
SEATED CHEST SUPPORTED MACHINE ROWS:
10@154 lbs ( same )
10@154 lbs ( same )
10@154 lbs ( same )
Total : 30 reps ( same )
-3x10@154 ties last week's all time 3 sets reps :personal-record:
Didn't want to push here too.
As i will be skiing next week i don't want to risk any kind of injury so played it safe in everything. That is the whole week's plan.
-
14 February 2013
Bodyweight@session : ~195,5
Soreness : none
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #35
LEG EXTENSIONS:
15@50lbs
15@50lbs
15@50lbs
-Tempo was 3:2:3
INCLINE BENCH PRESS:
10@110 lbs DBs ( -11,5 lbs ) , ( +2 reps )
8@110 lbs DBs ( -11,5 lbs )
8@110 lbs DBs ( -11,5 lbs )
Total : 24 reps ( +2 reps )
-Fuck dumbbells , setting up with 25+kg is too much uncomfortable and dangerous, switched to barbell.
DEAD HANG CHINUPS:
9@BW+11 lbs ( +1 rep ) , :personal-record:
7@BW+11 lbs ( same )
6@BW+11 lbs ( same )
Total = 22 reps ( +1 rep )
-Finally , a :personal-record:, double acutally:
Estimated 1RM :personal-record: ( 266,5lbs, previous was 262,3 )
Estimated 1RM/BW :personal-record: ( 1,36*BW, previous was 1,33*BW )
That's it , I'm off to 1 week of skiing on Saturday.
Didn't want to risk a last minute injury so skipped treadmill, RDLs, OHPs, upright rows, anything that involves the slightest risk of any body part strain.
Haven't had the slightest quad bugging for over 1 month now, hopefully all will go well and all that BW ISO stuff on the slopes will help strengthening too!
:lololol:
-
FUN TIME!
My diet/weight, from 1st November 2012, day by day!!! :wowthatwasnutswtf:
(https://dl.dropbox.com/u/314805/training_graphs/2013_02_15_3monthsdiet.jpg)
Upper graph : calories consumed, yellow line = no workout day, green line = workout day.
Lower graph : blue line u bodyweight, red line = diet plan ( loss 1lb/week , maintenance , bulk 1lb/week ).
No data period = Christmas.
Low bw spikes = Saturday morning workouts.
Edit:
MORE FUN!!!
The 3-set progress overview for the same time span with above, November 2012 to today. :almostascoolasnyancat:
Each graph presents :
Load used ( middle line )
Estimated 1RM ( top line )
1RM/BW percentage ( bottom line )
BENCH PRESS:
(https://dl.dropbox.com/u/314805/training_graphs/2012_02_15_3_months_bench.jpg)
SEATED ROWS:
(https://dl.dropbox.com/u/314805/training_graphs/2012_02_15_3_months_rows.jpg)
OHP:
(https://dl.dropbox.com/u/314805/training_graphs/2012_02_15_3_months_OHP.jpg)
CHINUPS:
(https://dl.dropbox.com/u/314805/training_graphs/2012_02_15_3_months_chinups.jpg)
:goodjobbro: :lololol:
-
back! :wowthatwasnutswtf:
Everything went great, was an amazing week.
Training-wise, the 'injured' quad was able to handle 5 hours / 30-50 kilometers of intense skiing daily with no bugging at all. Actually i had problems with my right healthy leg, all this time of left leg strengthening and no squatting left it kinda untrained. It got much more sore after the first days on the slopes and it was getting tired/burned easier than the left throughout all week. But that is good news, because it means left is fully healed now.
Back to gym today, sticking to my previous plans. Starting GPP-style squatting 2*week, diet will be maintenance for 1-2 weeks to see where i am. It seems i lost 1-2kg this week although my daily consumption was over 4000kcals. :o
-
+50, welcome back!
-
^^^ Thanks! :highfive:
25 February 2013
Bodyweight@session : ~193.5
Soreness : legs still stiff and tired from the skiing.
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #36
SQUAT:
10@88 lbs
10@88 lbs
10@88 lbs
-We're back! Today it was too easy/light but i will stick with my get-back-at-it-slowly plan.
Will be adding 5kg weekly ( given i can do 3x8 or more ). That will have me at 3x8-10@75kg in 8 weeks. Then i will go for lower reps / higher loads.
BENCH PRESS:
6@148,5 lbs ( -2 reps )
5@148,5 lbs ( -1 rep )
5@148,5 lbs ( -1 rep )
Total : 16 reps ( -4 reps )
-Expected weak here.
SEATED CHEST SUPPORTED MACHINE ROWS:
10@154 lbs ( same )
10@154 lbs ( same )
10@154 lbs ( same )
Total : 30 reps ( same )
-Unexpected strong here. Matched last time's reps , but it was harder this time. Still good.
Notes to self:
-Bring back bike/treadmill before workouts.
-Bring back daily stretching.
-Start doing calve raises, it's been too long neglecting them.
In other news, while i was gone my journal passed 50.000 views, :personal-record:
-
i prefer jumping rope to treadmill or biking for warm ups -- why don't you do that? lower impact than running and doesn't tax the big muscles of the leg in the same way as biking. plus good for footwork.
-
The gym roof is too low to jump-rope there. During the last month of rehabbing that i did a lot of bike and treadmill, it felt great, not stressing and very well warming up. I don't really run or bike like crazy, treadmill is 7,5kmh and bike is 80rpm@100W resistance. Plus i like the idea of getting some ( minimal, i know ) fat burning.
My plan was to go with bike for 2 weeks and then replace it with treadmill and introduce low impact plyos ( jump rope/MR tucks ) and sprints ( more like tempo runs, starting at 50% and slowly getting back at it too ) on some off days.
Points taken though, thanks for the thoughts!
-
Skiing my ass! Legs are destroyed today. VMOs, glutes, abductors, hip flexors, everything VERY sore. The only muscles that weren't affected are outer quads. On the other hand i should have known, since it is outer quads that got very sore during skiing. Also DOMS in chest, lats, biceps , inner triceps , even shoulders.
Just from 1 week of not lifting! :uhhhfacepalm:
On the bright side , not the slightest left quad pain or even stiffness. :highfive:
-
27 February 2013
Bodyweight@session : ~192,5
Soreness : VMOs & adductors VERY sore, abductors, chest, lats, biceps, triceps, shoulders sore, actually everything except outer quads.
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #37
ROMANIAN DEADLIFTS:
Cancelled. I am too sore to tolerate the extreme hamstring soreness that those will create after 2 weeks of not doing them
LEG EXTENSIONS:
20@50 lbs
20@50 lbs
20@50 lbs
-Tempo was 2:1:2
SEATED HIP ADDUCTIONS MACHINE:
20@45 lbs
20@45 lbs
-Tempo was 2:1:2
SEATED HIP ABDUCTIONS MACHINE:
20@45 lbs
20@45 lbs
-Tempo was 2:1:2
INCLINE BENCH PRESS:
10@110 lbs ( same )
10@110 lbs ( +2 reps )
10@110 lbs ( +2 reps )
Total : 30 reps ( +2 reps )
-Progress despite detraining, impressive!
UPRIGHT ROWS:
8@93,5 lbs ( same )
8@93,5 lbs ( +1 rep )
6@93,5 lbs ( -1 rep )
Total : 22 reps ( same )
-No progress but no regress either despite detraining, nice!
So apparently i had the muscle name wrong. Whenever i logged abductors soreness i meant adductors. Worked out both in high reps along with leg extensions to get some blood flow and reduce DOMS. Want to squat again on Saturday. Seated abductions killed my glutes, interesting!
-
So apparetly i strained or pulled my right aductor (most probably the pectineous) trying a couple of below parallel box pistol squats ( not warmed up, was just a random quad status check ).
Either that, or it wasnt the adductors that were so sore after squats but the hamstrings ( semitendinosus ) and i killed my adductors with all that high rep stuff i did.
Pretty stupid either way, now i can't even walk properly! :uhhhfacepalm:
-
2 March 2013
Bodyweight@session : ~192
Soreness : adductors sore but much better
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #38
FRONT SQUATS
8@88 lbs
8@88 lbs
8@88 lbs
-Light weight, more like speed reps. 3x8 still challenging though, leaving me out of breath and getting very high heart bpm, i do need this GPP phase.
STANDING OHP:
7@93,5 lbs ( -1 rep )
6@93,5 lbs ( -1 rep )
6@93,5 lbs ( -1 rep )
Total = 19 reps ( -3 reps )
-Very hard. I hate OHP, i am so weak at it.
DEAD HANG CHINUPS:
9@BW+11 lbs ( same ) , :personal-record:
7@BW+11 lbs ( same )
6@BW+11 lbs ( same )
Total = 22 reps ( +1 rep )
-Same reps with last time but 3,5 lbs lighter and it felt harder too.
However 9@BW+11 lbs is a 1RM/BW :personal-record: , 136,7% from 136,3%, a whole 0,4%, LOL.
So apparetly i strained or pulled my right adductor (most probably the pectineous) trying a couple of below parallel box pistol squats ( not warmed up, was just a random quad status check ).
Either that, or it wasn't the adductors that were so sore after squats but the hamstrings ( semitendinosus ) and i killed my adductors with all that high rep stuff i did.
It seems it was the latter, it went away gradually like typical DOMS and i was good to go today.
-
Your breathing patterns are probably different when you front squat.
-
Maybe. Because e.g. 3x10 incline bench press is not taxing at all, even 3x10 back squats tired me much less. Maybe just the day, who knows, was nothing too much anyway.
-
Got the flue, didn't train today as planned >:( :uhhhfacepalm:
In other news, I will do another modification. I will eliminate consecutive squat sessions for more recovery time. I work out 3 times a week, and i went like (squat-no squat-squat). That always has me doing 2 consecutive squat sessions on day3-day1 of next week. I will change it to squat-no squat so it will go like ( squat-no squat-squat),(no squat, squat, no squat ).
Re-reminder:
Notes to self:
-Bring back bike/treadmill before workouts.
-Bring back daily stretching.
-Start doing calve raises, it's been too long neglecting them.
It's been 1 week and i didn't do any of those, START DOING THEM ALREADY!!! :raging:
-
Still sick. Better but not ready for gym.
Got my lazy ass to do a long foam rolling and lower body stretching session. Muscles were so very stiff! Gotta keep doing this daily, feels very beneficial!
-
Much better today but still no gym! :pissed:
Decided to attempt some stuff at home:
PARALLEL BOX PISTOL SQUATS:
10@BW each leg
10@BW each leg
10@BW each leg
-Very nice. Easy, was more like explosive than controlled concentric. That equals to ~165 lbs of normal box squats so not bad at all.
Very glad to be able to do 10 explosive box pistols with injured leg when i would feel pain or discomfort with just one a while ago.
However they left me too tired, 20 reps each set was too much for the sick old man.
PUSHUPS:
BENT OVER DB ROWS:
Got too tired from the squats, didn't feel like continuing.
Foam rolled IT band and stretched quads and hip flexors.
Gotta stretch more, do 2 more sessions throughout the day.
-
9 March 2013
Bodyweight@session : ~193,5
Soreness : none
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #39
TREADMILL:
20 mins.
2 minutes intervals between fast walking 6kmh and jogging 7,5kmh
Heart BPM after running intervals : 120-130-140-145. So out of shape! :huh:
LEG EXTENSIONS:
15@65lbs
15@65lbs
15@65lbs
-Tempo was 2:2:2
Very strong.
LEG CURLS
15@80lbs
15@80lbs
15@80lbs
-Normal reps, like 1:1:1
Those were challenging, especially after 10th rep.
STANDING OHP:
8@93,5 lbs ( +1 rep )
7@93,5 lbs ( +1 rep )
6@93,5 lbs ( same )
Total = 21 reps ( +2 reps )
-Limit strength, i see me getting stuck here.
DEAD HANG CHINUPS:
9@BW+11 lbs ( same ) , ties :personal-record:
7@BW+11 lbs ( same )
6@BW+11 lbs ( same )
Total = 22 reps ( same )
-Limit strength + probably getting stuck here too.
-Back to the gym after 1 week. Not working out and eating big to get over sickness made me 1-2 lbs heavier, no big deal though.
-I consider Wednesday's 3x15 box pistols a squat workout so didn't squat today.
-First time working out legs without wearing my thigh sleeve in 2013. Feels great.
-
22 reps with 11 lbs in 3 sets = not bad
-
^Yes, i don't consider it bad either, I just have a hard time progressing lately. On the other hand i had a hard time going over 22 reps in unweighted chinups too, i did 25 only 2 times ever. If i am still stuck at 22 next time, i will probably up the load from 5kg to 10kg, see how many reps i can get ( expect 15 or so ) and progress from there...
-
15 reps is still such a low volume of chinups...
-
11 March 2013
Bodyweight@session : ~194.5
Soreness : a bit sore hamstrings.
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #40
STATIONARY BIKE:
20 mins @ 80rpm / 120W resistance.
HB BACK SQUATS:
8@110 lbs ( +22 lbs ) , ( -2 reps )
8@110 lbs ( +22 lbs ) , ( -2 reps )
8@110 lbs ( +22 lbs ) , ( -2 reps )
-Great. Was supposed to add 11lbs only but it is too easy. Still sticking to slowly progress, gotta keep that quad healthy.
BENCH PRESS:
6@148,5 lbs ( same )
6@148,5 lbs ( +1 rep )
6@148,5 lbs ( +1 rep )
Total : 18 reps ( +2 reps )
-I can't bitch about how weak i am here because i am doing those once every 2 weeks lately :uhhhfacepalm:
SEATED CHEST SUPPORTED MACHINE ROWS:
8@165 lbs ( +11 lbs ) , ( -2 reps )
8@165 lbs ( +11 lbs ) , ( -2 reps )
8@165 lbs ( +11 lbs ) , ( -2 reps )
Total : 24 reps ( -6 reps )
-Very nice. First time ever doing 75kg here, 3x8 was tight!
-
Foam rolled and stretched.
Tried LBSS's foam roll method: roll not for time but for reduced discomfort, with pauses/slow local roll at the most discomfort points. Much more painful than steady rolling for reps. Shows there was room for more release. I am probably sticking with this method.
-
13 March 2013
Bodyweight@session : ~195
Soreness : VMOS, hamstrings, glutes 2/5
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #41
LEG EXTENSIONS:
20@50 lbs
20@50 lbs
20@50 lbs
-Tempo was 2:2:2
LEG CURLS:
15@65 lbs
15@65 lbs
15@65 lbs
-Tempo was 2:1:2
STANDING CALVE RAISES:
15@110 lbs
15@110 lbs
15@110 lbs
-Welcome back calve raises! :wowthatwasnutswtf:
Strict pause ( 1 second or more ) at top and bottom of ROM
INCLINE BENCH PRESS:
8@115,5 lbs ( +5,5 lbs ) , ( -2 reps )
8@115,5 lbs ( +5,5 lbs ) , ( -2 reps )
8@115,5 lbs ( +5,5 lbs ) , ( -2 reps )
Total : 24 reps ( -6 reps )
-Fewer reps because of upping the load but still good.
UPRIGHT ROWS:
7@99 lbs ( +5,5 lbs ) , ( -1 rep )
7@99 lbs ( +5,5 lbs ) , ( -1 rep )
7@99 lbs ( +5,5 lbs ) , ( -1 rep )
Total : 21 reps ( -1 rep )
-Just 1 rep less although upping the load , great!
-
Calves are FRIED! I can't walk , lol . 5/5 DOMS. I should have known though, as last time i did calve raises before this Wednesday was... 20 July 2012
Today i did:
-Long IT band foam rolling.
-Quads foam rolling.
-Quads, hip flexors, hamstrings, calves stretching
Gotta get back on track with diet. Still eating clean and structured but i am eating 2K to 2,5K on non workout days and 2,5K to 3K on workout days.
For start i will try to stay below 2K on non workout days and around 2,5K on workout days.
-
16 March 2013
Bodyweight@session : ~194,5
Soreness : calves even worse, especially the right one.
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #42
LEG EXTENSIONS:
15@65lbs
15@65lbs
CALVE RAISES:
15@55lbs
15@55lbs
SQUATS:
8@121lbs ( +11lbs )
8@121lbs
8@121lbs
3@132 lbs ( 1 full - 2 half )
2@154 lbs ( 1 full - 1 half )
3@176 lbs ( 1 full - 2 half )
-Decided to play around with full-vs-half squat form and feel after recent discussion with raprtor/avishek.
Will post video later.
STANDING OHP:
8@93,5 lbs ( same )
8@93,5 lbs ( +1 rep )
7@93,5 lbs ( +1 rep )
Total = 23 reps ( +2 reps )
-Finally some progress.
Total reps :personal-record: ( previous was 22@93,5lbs / 23@88lbs )
DEAD HANG CHINUPS:
10@BW+11 lbs ( +1 rep ) , :personal-record:
7@BW+11 lbs ( same )
7@BW+11 lbs ( +1 rep )
Total = 24 reps ( +2 reps ) , :personal-record:
-Those were very strong today.
Total reps :personal-record: ( previous was 22@BW+11lbs / 25@BW ).
1 set reps :personal-record: at this load ( previous was 9@BW+11lbs ).
Estimated 1RM :personal-record: ( ~273.5 , previous was ~266,5 ).
Estimated 1RM/BW :personal-record: ( ~1,4*BW , previous was ~1,36*BW ).
-
Wow very nice... I don't think I've ever hit 24 total reps in the chinups even with the bodyweight.
-
^Thanks. I gotta disclaim though, they were not consecutive reps: When i am at the dead hang my toes can touch the ground, so i can take a couple of breaths. 10 reps was 4-2-2-1-1. Takes little less than a minute to complete.
19 March 2013
Bodyweight@session : ~194.5
Soreness : none
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #43
LEG EXTENSIONS:
20@65 lbs
20@80 lbs
20@95 lbs
-Decided to try normal reps, 1:0:1. Was fun, 95 still easy.
BENCH PRESS:
7@148,5 lbs ( +1 rep )
7@148,5 lbs ( +1 rep )
6@148,5 lbs ( same )
Total : 20 reps ( +2 reps )
-Starting to feel it again, those were strong.
SEATED CHEST SUPPORTED MACHINE ROWS:
10@165 lbs ( +2 reps ) , :personal-record:
8@165 lbs ( same )
8@165 lbs ( same )
Total : 26 reps ( +2 reps )
Back is definitely getting stronger faster than chest, which was always the case anyway.
-
Things are happening in here I see. Nice progress.
-
Thanks flander!
I have been consistent with upper this season, that's the secret ( no shit )! Nothing impressive, but PRs are always welcomed.
Pitty my quad injury threw me so much back on the legs training. Hope i can catch up now that i am healthy... :pokerface:
-
Too much work last week + extended weekend vacation trip = derail.
It's gonna be too much work this week too, will see how it goes.
-
27 March 2013
Bodyweight@session : ~193.5
Soreness : none
Injuries/aches : :ninja:
Lance's 3-set-progress template - workout #44
HIGH BAR FULL SQUATS:
8@110 lbs ( same )
8@110 lbs ( same )
8@110 lbs ( same )
-Very easy again but haven't squatted for 10 days so stayed at the same load/reps.
BENCH PRESS:
6@148,5 lbs ( -1 rep )
6@148,5 lbs ( -1 rep )
6@148,5 lbs ( same )
Total : 18 reps ( -2 reps )
-Fuck, regressed. I am stuck at 67.5kg, i don't see me progressing until i get back to training 3*week and bring back the incline press on day 2.
SEATED CHEST SUPPORTED MACHINE ROWS:
10@165 lbs ( same )
10@165 lbs ( +2 reps )
10@165 lbs ( +2 reps )
Total : 30 reps ( +4 reps ) , :personal-record:
-Total reps :personal-record: , previous was 3*10@154lbs
-Also 1RM/BW :personal-record: as i've done 10@165lbs again but i was 1lb heavier.
One again:
I am not stretching/foam rolling at all.
I am not doing any cardio.
I am not doing any abs.
I am not doing any calves work.
:raging:
-
Well I'm stuck at 65 kg @ 17 reps in 3 sets.
-
Gym expired today. I consider taking a break for a while. Forthcoming schedule is still too busy to stay consistent, while i need/want to get back in shape and ease back to jumping.
I will take a couple of weeks attempting to : start a cut, do park stuff ( sprints/bball ) and do whatever i can at home ( pushups, pullups, bw/db stuff ) and see how it goes, then reevaluate.
-
3 April 2013
Bodyweight@session : ~194
Soreness : none
Injuries/aches : :ninja:
-15 mins jogging + dynamic warmup.
-Tempo runs:
5x80m
3 minutes rest
5x80m
It was ~50-60%, run ~20 seconds / rest ~40 seconds
-9'10'' rim jumps ( yes, rim jumps after 6 months or so :wowthatwasnutswtf: ):
3xSVJs : 25-26-26
3xdropsteps : 27-28-27
-Foam rolling.
-Stretching.
Tempo runs were great. Easy, bouncy, fluid. Jumps were off the schedule, just wanted to know where i am after so long. SVJs were great , good height and no quad stress. Dropsteps were submax, didn't want to risk restraining my quad. I will phase jumps off again now for a while, will be doing 3 sets of tempo runs plus 10-15 minutes cooldown jogging.
-
4 April 2013
Legs stressed from sprinting after a long time. Some quad soreness and very tight hip flexors.
Foam rolled and stretched for 45 minutes.
-
5 April 2013
Did 2 sessions of foam rolling and stretching , 20-30 minutes each.
Foam rolling for reduced local discomfort is SO much better than just slow rolling back and forth. Painful as hell but it's worth it, legs feel great afterwards.
-
Body measurements :
Bodyweight (dry, in the morning ) : ~192 lbs
Waist : 90cm ( ~35.4'' )
Online bodyfat estimation : 17.1%
BI scale bodyfat estimation : 16.7%
Last measurements, ~2 months ago:
Did body measurements yesterday and today, same results.
Bodyweight (dry, in the morning ) : ~192 lbs
Waist : 90.5cm ( ~35.6'' )
Online bodyfat estimation : 17.5%
BI scale bodyfat estimation : 16.9%
Same bw but leaner, nice!
I've been eating around maintenance lately. Will carry on like that for the next week too, see what happens, then eventually start that cut.
-
6 April 2013
Bodyweight@session : ???
Soreness : none
Injuries/aches : :ninja:
-15 mins jogging + dynamic warmup.
-Tempo runs:
5x80m
3 minutes rest
5x80m
3 minutes rest
5x80m
It was ~50-60%, run ~20 seconds / rest ~40 seconds
-Foam roll.
-Stretch.
-
-Was raining yesterday and today so couldn't go run.
-Failed to do bw/db stuff at home, expected it though, i always have problem motivating me for home workout.
-Did foam roll and stretch a lot both days though.
-
9 April 2013
Bodyweight@session : ~193
Soreness : none
Injuries/aches : :ninja:
-15 mins jogging + dynamic warmup.
-Tempo runs:
5x80m
3 minutes rest
5x80m
~60-70% instead of 50-60. Run ~15 seconds / walk ~45 seconds
Felt good to push more today. Better breaths too and lower HR despite the faster pace.
Still not feeling like pushing 100%. Quad does not bug at all but the fear of restraining is still there.
It's all fine, i like this slow but steady progress.
-Foam roll.
-Stretch.
-
10 April 2013
Bodyweight@session : ???
Soreness : none
Injuries/aches : :ninja:
Finally got my lazy ass motivated to do a home workout.
PUSHUPS:
4x15@BW
DB BENT OVER ROWS:
4x10@20kg
ARNOLD DB PRESSES:
4x10@10kg each hand
DB CONCENTRATION CURLS:
4x10@10kg
DB TRICEPS EXTENSIONS:
4x10@10kg
Lower body foam roll and stretch.
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11 April 2013
Bodyweight@session : 194.75 :o
Soreness : chest, lats 3/5 , shoulders biceps, triceps 1/5
Injuries/aches : :ninja:
STEADY PACE JOGGING:
Total =3km
Laps ( per km ):
#1 : 9:10 , avg speed = 6.54 km/h
#2 : 9:08 , avg speed = 6.56 km/h
#3 : 8:30 , avg speed = 7.05 kmh
Total time : 26min 48sec
Avg time/km : 8min 56sec
Avg speed = 6.71km/h
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13 April 2013
Bodyweight@session : ~192 , AM
Soreness : none
Injuries/aches : :ninja:
-15 mins jogging + dynamic warmup.
-Tempo runs:
5x80m
3 minutes rest
5x80m
3 minutes rest
5x80m
Intensity ~50% : run ~20 seconds / rest ~40 seconds.
This is working very good. Every time legs are more powerful and endurance is better.
-
What muscles get sore after such an workout? Usually my quads get destroyed and MY ABS get torched by sprinting/running. And some calf/tibialis anterior soreness.
-
Mostly hamstrings, glutes and adductors/abductors, a lot less quads, abs and calves. After 2 weeks of doing them i dont get sore anymore, i am not going max either though. I do 1 or 2 max each time for now.
-
Wow... I basically can't remember when I ever had hamstring soreness. Never, as long as I can remember.
-
14 April 2013
Bodyweight@session : ???
Soreness : none
Injuries/aches : :ninja:
PUSHUPS:
4x10@BW
DB BENT OVER ROWS:
4x10@20kg each hand
ARNOLD DB PRESSES:
4x10@10kg each hand
Extra long lower body stretch.
-
16 April 2013
Bodyweight@session : 194.25
Soreness : chest 1/5, lats 2/5
Injuries/aches : :ninja:
STEADY PACE JOGGING:
Total =3km
Laps ( per km ):
#1 : 6:50 , avg speed = 8.78 km/h ( -2 min 20 sec ) , ( +2.24 km/h )
#2 : 6:50 , avg speed = 8.78 km/h ( -2 min 18 sec ) , ( +2.22 km/h )
#3 : 6:50 , avg speed = 8.78 km/h ( -1 min 40 sec ) , ( +1.73 km/h )
Total time : 20 min 30 sec ( -6 min 48 sec )
Avg time/km : 6 min 50 sec ( -2 min6 sec )
Avg speed = 8.78 km/h ( +2.07 km/h )
Amazed about how i got 3 km laps at the exact same time ( to the second!!! ).
More amazed from the progress and from being able to keep such a pace for 3 km. Last km was very tough.
Still, steady pace running feels dumb and boring, gonna go through this get-in-shape phase though, i need it.
-
18 April 2013
Bodyweight@session : ~192.5
Soreness : none
Injuries/aches : :ninja:
PUSHUPS:
3x15@BW
DB BENT OVER ROWS:
3x15@20kg each hand
ARNOLD DB PRESSES:
5x15@10kg each hand
Switched to 3x15 from 4x10. More time efficient plus more reps. Very hard though, reps above 13 very hard in all exercises and sets.
-
21 April 2013
Bodyweight@session : ~193.5
Soreness : none
Injuries/aches : :ninja:
-1km jogging
-Dynamic warmup.
-3 mins rest
-Tempo runs:
5x80m
Intensity ~60-70% : run ~16-17 seconds / walk ~40 seconds.
-17 sec is now easy, leaving good breaths.
-3 mins rest
ME sprints ( !!! )
4x80m
100% intensity, ~ 2 minutes rest between sprints.
My time was 13:x in all. One was like 13:2, the rest around 13.5. Self-hand-timing so give or take some.
Acceleration feels good, but maintaining full speed after 40-50m is really difficult.
But most important, this was my first ME anything since injury. Felt amazing!!! No quad stress at all. :wowthatwasnutswtf:
-
24 April 2013
Bodyweight@session : forgot to check
Soreness : none
Injuries/aches : :ninja:
STEADY PACE JOGGING:
Total =4km ( +1km )
Laps ( per km ):
#1 : 7:36 ( +46 sec )
#2 : 7:40 ( +50 sec )
#3 : 7:45 ( +55 sec )
#4 : 7:49 ( extra km )
Total time : 30 min 50 sec
Avg time/km : 7 min 42 sec ( +52 sec )
Avg speed = 7.79 km/h ( -0.99 km/h )
Felt meh today. Wanted to do 5km but have up at 4. Pace obviously slower than last time as i was holding up resources for the extra distance.
I hate steady pace sessions with passion, but i have to keep them in to recover from sprinting.
-
Taking this here from LBSS's journal to stop hijacking it.
The same for 13.2x 80m please?
@ Vag:
I simply don't believe your 13.2 80m time. It's on the opposite end of the Avishek Self Timing craziness. If I suspend my disbelief then the only way for someone to run that slow despite your ability to dunk is if you are absolutely the worst runner imaginable. If that's the case you will get much faster very soon. 80m is a weird distance. Really general rule of thumb says subtract 2 seconds for the first 10m. Then divide the remaining time to get your high speed velocity. So for you that would be 70m in 11.2 seconds or around 6.25 meters per second. So, without fatigue your 60m and 100m time can be estimated using this velocity + 1 second for acceleration; this gives you 10.6 seconds and 17.0 seconds. I would be shocked if you can't run sub 9 and sub 15 in the 60m and 100m with just basic running, so I would correspondingly expect your 80m time to drop about 2 seconds.
I am cheating myself big time. I do a 3 points sprint start, first start the timer and then run. Also i am using a mobile phone app to time me which i have to hold during the sprint. Finally i look at the time right after finishing and report the time i saw. Extremely flawed but i don't care so much for the time itself currently, i just run at a selected intensity, i measured the times just for a general reference. I reckon i am gonna have to make accurate measurements to track progress in max sprints though, i will film my sprints first change i get.
Also , any typical sets/reps/rest suggestions for tempo workouts?
What i currently do is:
submax tempo runs : 3 sets of 5 sprints , ~15 seconds run , 45 seconds walk back , 3 minutes between sets.
max tempo runs : 2 sets of 5 sprints , 2 minutes between sprints , 5 minutes between sets.
What are max-tempo runs? Tempo and maximum effort do not go together. If you are running with max velocity you don't want to have less than optimal recovery. The submax looks fine, I would extend the time of the runs though. Tempo runs are really good for mechanics, body composition and recovery. They are a bit boring though so most important thing is to mix it up. I shared one workout I really like with LBSS, run up and back on turf field (100yd and back 100yards). Rest for about 1 min (we start a rep every 90 seconds giving about 1 minute rest) and repeat 5-10 times for 1-3 sets. This one is a great finisher. Also, like 4x3 x 150 where the last rep of each set of three is a bit faster than the previous two. 8x200 w/3 mins recovery is good. Really get creative, on monday we did 300m,200m,150m,200m,300m, 500m. Every less than 15 sec per hundred (this one hurt). In general I find that college coaches put sprinters though TOO MUCH endurance work (thinking if it's hard it's necessarily good, or because Tommy Smith ran 500's so should today's 100m sprinters) but people who train for sprints on their own don't do nearly enough system work and stick to meaningless workouts like 3x20m. Find a balance between the two and you will make the most gains.
*** One thing I strongly recommend to you and everyone training to get faster in sprints is a) Enter a meet. It's great fun. But if you don't want to then b) video tape yourself or get a friend to do it. If you have an Iphone or Andriod phone you can so easily tape it and use one of many apps ( V1-Golf is good - Made for golf analysis ) and figure out your time from video analysis. Simply load the video into V1-golf and you can scroll through the video frame by frame. Notice the frame at first movement and the first frame where your body crosses some line (you can just use your foot touching down past the line or put a traffic cone in the frame and notice when your torso passes the plane). Since the reaction to the gun is not included with this analysis it will give you better times than you will usually achieve in a meet. But it's highly repeatable and doesn't force you to try and run pressing a stop watch. It's a fantastic training tool and for me my times using this method in flats are really similar to my times in a meet using blocks/spikes/adrenaline. As LBSS is noticing if you try and self time a 60m you either cheat yourself into a slow time or cheat and get a ridiculously fast time, both of which you don't want to do.
Nice, i will use full-recovery rest times next time i go ME. Also play around with longer distances in both submax and max sprints. Max-tempo runs was a stupid self-invented term for ME sprints session.
Thanks for all that extremely useful information! :highfive:
-
4-5-still alive!
Too much work lately plus easter holidays derailed me. Schedule still hectic, will hopefully get back at it the next or the following week.
On the bright side, this long total rest seems to have brought my quad at 100%.
-
Body measurements :
Bodyweight (dry, in the morning ) : ~185 lbs
Waist : 87,5cm ( ~34.5'' )
Online bodyfat estimation : 16%
BI scale bodyfat estimation : 15.7%
Last measurements:
Body measurements :
Bodyweight (dry, in the morning ) : ~192 lbs
Waist : 90cm ( ~35.4'' )
Online bodyfat estimation : 17.1%
BI scale bodyfat estimation : 16.7%
Been eating light lately, it looks like it paid off. I don't remember having a waist below 88cm for like ever. On the other hand i got pretty light for my standards too and rather too fast.
-
Keep it up, see where that gets you.
-
22 May 2013
Bodyweight@session : ?
Soreness : none
Injuries/aches : none
ATG PAUSED FRONT SQUATS:
10@BW
10@10kg
10@20kg
PARALLEL BOX PISTOL SQUATS:
10@BW
10@10kg
5@20kg
lmao
-
27 May 2013
Bodyweight@session : ~190
Soreness : none
Injuries/aches : none
Went at the park, shot around for ~45 minutes and then did some ME jumping.
Jumps were slow, clumsy, uncoordinated and low. SVJ = 26'' , Dropstep = 28'' , RVJ = 29'.
rofl
-
what do you expect? not having jumped in so freaking long. you should have seen me the other week, or even last week with avishek. ugly.
:goodjobbro:
-
2 July 2013
Bodyweight@session : 182.5 , PM, dry
Soreness : none
Injuries/aches : none
PAUSED ATG FRONT SQUATS:
15@BW
15@10kg
15@20kg
PUSHUPS:
15@BW
15@BW
15@BW
:-*
-
zomg what happened to you.
-
zomg what happened to you.
Nothing spectacular, some urgent projects at work and a 10 days virus.
-
5 July 2013
Bodyweight@session : 185
Soreness : VMOs, glutes, abductors
Injuries/aches : none
DB LUNGES:
3x8@20kg
DB STIFF LEG DEADLIFTS:
3x10@20kg
ARNOLD PRESSES:
3x10@10kg each hand
CONCENTRATION CURLS:
F@10kg ( R = 19 , L = 15 )
F@10kg ( R = 13 , L = 12 )
8)
-
11 July 2013
Bodyweight@session : ~185
Soreness : none
Injuries/aches : none
PAUSED ATG FRONT SQUATS:
10@BW
10@10kg
10@20kg
PARALLEL BOX SINGLE LEG SQUATS:
10 each leg@BW
5 each leg@BW+10kg
5 each leg@BW+20kg
PISTOL SQUATS:
F@BW : R = 2 , L = 5
F@BW : R = 1 , L = 4
Surprised i can do 5 deep unassisted pistols at current detrained state , nice!
Injury is gone, strength imbalance is back. After all this left quad story, it is still so much stronger than the right.
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Greek Power!!! Me ti niki!
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LOL , thanks! Howcome you know Greek?
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Ella!
I work for a Greek company... I could never understand why greeks can't say "sh" or "sch" as in Porsche.
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Because I'm Greek!! Lol. Just didn't realize you were greek until now. I noticed the hoop in your profile pick and for some reason it just looked like the parks in Greece (even though I'm sure the rest of Europe has hoops like that) so I clicked on your profile name and saw you were from Greece.
@Raptor: Yea, some greeks have a problem with that sound because there is no true equivalent to "h" in the greek language...there is only a "x" which is the closest sound but still different very different.
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Yeah but "sh" is such a easy sound to make... like "shhhhhhhh... be silent".
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Yeah but "sh" is such a easy sound to make... like "shhhhhhhh... be silent".
I get the feeling you heard that a lot growing up.
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Yeah but "sh" is such a easy sound to make... like "shhhhhhhh... be silent".
I get the feeling you heard that a lot growing up.
Well I've had to tell all my victims that. It helps.
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20 July 2013
Bodyweight@session : ~184
Soreness : none
Injuries/aches : none
KNEE EXTENSIONS:
3x15@10kg
PAUSED ATG FRONT SQUATS:
3x10@20kg
CHEST DB FLYES:
3x10@10 kg each hand
SHOULDERS DB FLYES:
3x10@10 kg each hand
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21 July 2013
Bodyweight@session : ~188
Soreness : quads, glutes and pecks , 2/5
Injuries/aches : none
15 minutes jogging( ~8kmh ) + dynamic warmup
TEMPO RUNS:
5x80m@100%
12:x , 13:x , 13:x , 15:x , 16:x
Was starting every 1min 30 seconds( including the running time ).
Started good but legs got heavy at 4th and destroyed at 5th sprint.
5 mins rest
3x130m@100%
23:x , 25:x , 27:x
Pathetic, legs were jello, almost quit the 3d one.
Was planning to do 200m too but left hip flexor started bugging a bit so i cancelled it.
RIM JUMPS:
Decided to do a bunch of those before calling it a day. No sets, just 10-15 jumps with 30-45 seconds rest between each.
Bad but i expected much worse at that point, 24'' SVJ, 28'' dropstep , 29'' RVJ. Got my wrist at the 9'8'' rim, silly ego boost is silly.
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??? tempo sprints aren't supposed to be all-out.
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??? tempo sprints aren't supposed to be all-out.
True, i keep repeating that mistake, i name tempo runs the short interval sprinting sessions no matter the intensity.
Well if you think about it, although i am trying to go 100% they are still tempo runs ( except from the first ones ) , because you can't do 5x80m all out sprints starting every 1:30 minutes...
But yeah, the term is wrong.
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22 July 2013
Bodyweight@session : ~188
Soreness : quads, glutes, hamstrings, abductors, shins, chest, shoulders, traps.
Injuries/aches : none
PUSHUPS
3x10
BENT OVER ROWS:
3x10 each hand@20kg
CONCENTRATION CURLS:
F@10kg : R = 19 , L = 15
F@10kg : R = 13 , L = 11
TRICEPS EXTENSIONS:
F@10kg : 23
F@10kg : 18
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23 July 2013
Bodyweight@session : ~188
Soreness : quads, hamstrings, chest, shoulders, biceps, triceps.
Injuries/aches : none
DB LUNGES:
3x8 each leg @10kg each hand
SL ROMANIAN DEADLIFTS:
3x10 each leg @20kg
SL STANDING CALVE RAISES:
3x10 each leg @BW , 2 seconds pause at top and bottom.
Then did the '7 days vertical jump cure' routine.
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25 July 2013
Bodyweight@session : ~186
Soreness : glutes, hamstrings, calves, back, biceps, triceps.
Injuries/aches : none
Went at the park.
Shot around and did random jumping for 1 hour. Felt very weak at shooting around etc, felt very uncoordinated at jumping, disaster.
Somehow though, although they felt terrible, jumps where higher. I only did dropsteps and RVJs, 28'' was easy and maxed a couple jumps at 30''
Also landed a clean dunk at the 9'8'' rim, first dunk after September 2012! :wowthatwasnutswtf: :ibjumping:
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"jumps where higher"?!
I'm kidding, great job!
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26 July 2013
Bodyweight@session : ~187.5
Soreness : glutes, lower back, calves.
Injuries/aches : none
LEG EXTENSINONS:
3x15@50lbs
HANG JUMP SNATCH:
3@20kg
3@25kg
3@30kg
3@35kg
2@40kg
HIGH BAR FULL SQUAT:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
3@70kg
1@80kg
INCLINE BB BENCH PRESS:
3x8@50kg
CHINUPS:
3xF@BW : 7 , 6 , 5
First squat/gym session after March 27 (!!!), when i did 3x8@50kg. Went very nice, form & depth was solid.
Jump snatches also great, very happy with form/power.
Was too hot and humid, every next exercise i did i felt weaker. By the time i did chinups i was beat and dizzy, as shown by the numbers.
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29 July 2013
Bodyweight@session : ~187
Soreness : hamstrings a bit
Injuries/aches : none
DB LUNGES:
3x10 each leg @10kg each hand
SL ROMANIAN DEADLIFTS:
3x10 each leg @20kg
SL STANDING CALVE RAISES:
3x15 each leg @BW , 2 seconds pause at top and bottom.
PUSHUPS:
3x15@BW
BENT OVER ROWS:
3x15 each hand@10kg , 2 seconds pause at top and bottom.
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30 July 2013
Bodyweight@session : n/a
Soreness : calves
Injuries/aches : none
ARNOLD PRESS:
2x10@10kg each hand
UPRIGHT ROW:
2x10@20kg
SHOULDERS DB FLY:
2x10@10kg each hand
CONCENTRATION CURLS:
F@10kg : R = 19 , L = 15
F@10kg : R = 15 , L = 13
TRICEPS EXTENSIONS:
F@10kg : 23
F@10kg : 20
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31 July 2013
Bodyweight@session : ~190, oops!
Soreness : glutes, calves.
Injuries/aches : none
LEG EXTENSION:
3x15@25kg
HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
3@50kg
-The 50kg set was fugly so i stopped.
HIGH BAR FULL SQUAT:
5@20kg
5@30kg
3@40kg
3@50kg
3@60kg
2@70kg
1@80kg
1@90kg
4@70kg
7@60kg
-Lost depth at 90kg. Last time i lost depth of 80kg, now i got it full. Fair. Back-off sets are nice.
BENCH PRESS:
3x8@50kg
-Feeling too weak/detrained.
CHINUPS:
3xF@BW : 7 , 6 , 5
-Weak/detrained feeling here too.
-
Summer holidays are here! 8)
Did 9 workouts in the last 11 days as planned overreaching. Would be better if i have done more than 4 workouts in the previous 3 months (!) but oh, well.
Gonna try to diet a bit now, do a bunch of BW stuff when (if) i get the chance, i like those circuits that UMThrower does.
Body measurements :
Bodyweight (dry, in the morning ) : 84.5kg (~186 lbs )
Waist : 87,5cm ( ~34.5'' )
Online bodyfat estimation : 16.6%
BI scale bodyfat estimation : 15.8%
-
3 August 2013
Bodyweight@session : ~187
Soreness : none
Injuries/aches : none
Circuit:
C1: Pushups, 10 @ bw
C2: ATG paused front squat , 10 @ bw+10kg
C3: Bent over row, 10 each hand @ 10kg
C4: Lunges, 10 each leg @ 5kg each hand
C5a: Shoulders DB fly, 5 @ 5kg each hand
C5b: Shoulders DB front raise, 5 @ 5kg each hand
C5c: Shoulders DB arnold press, 5 @ 5kg each hand
Info: 5 rounds, no rest between exercises, 2 minutes rest between rounds. Round duration : ~4 minutes.
Sooooo difficult. I had 5 rounds planned before starting but i would not be able to do a 6th if i wanted to.
UMThrower & flander: :highfive:
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just a question about the squat
I just did 55kg first set was good up to 5 reps, but form was a bit shaky.
so i should do a weight which i can do with good form and complete the required sets and reps i.e. 3x5, 4x5, 4x8 and also a weight which when squatting there is no grinding and slow movement when going up but should be done without grinding fluid one movement and with good depth and good form, until then i can move up a weight.
so i should go back down a weight to around 45-50kg and do it that way and if i fail, it should become easier the next time i attempt it as hypertrophy was induced even though if i failed in completing the rep as required.
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just a question about the squat
I just did 55kg first set was good up to 5 reps, but form was a bit shaky.
so i should do a weight which i can do with good form and complete the required sets and reps i.e. 3x5, 4x5, 4x8 and also a weight which when squatting there is no grinding and slow movement when going up but should be done without grinding fluid one movement and with good depth and good form, until then i can move up a weight.
so i should go back down a weight to around 45-50kg and do it that way and if i fail, it should become easier the next time i attempt it as hypertrophy was induced even though if i failed in completing the rep as required.
what is wrong with you.
-
trying to understand vag's advice he gave me about making sure i complete the required reps an sets only than do i progress. so whenever someone gives me advice i like to clarfiy a few things.
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22 August 2013
Bodyweight@session : ~85.5kg
Soreness : none
Injuries/aches : none
Lance's 3-set-progress template - workout #1
LEG EXTENSION:
3x20@25kg
HANG POWER CLEAN:
HIGH BAR FULL SQUAT:
8@50kg
8@50kg
8@50kg
-Very light on back but legs too untrained, hamstrings/vmos jello after 1st set.
BENCH PRESS:
8@50kg
8@50kg
8@50kg
-Not bad.
BB BENT OVER ROW:
8@50kg
8@45kg
8@45kg
-50kg too heavy, got the reps but they were shaky so i lowered the load.
I AM BACK!
Plan details coming soon...
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23 August 2013
Bodyweight@session : ~85.5kg
Soreness : VMOs, hamstrings, glutes, chest, lats, biceps, triceps.
Injuries/aches : none
Recovery session:
LEG EXTENSION:
4x25@10kg
DB STRAIGHT LEG DEADLIFT:
4x20@10kg
Long lower body stretch routine.
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So, the plan:
I will do what i did last year, Lance's 3-sets-progress. Is very easy, simple and had great progress with it. For those not familiar it calls for 3 working sets, you add weight when you reach a specific total reps range. For the first 2-3 months I will use 21-24 reps, which equals to 3x7-3x8. I am quite detrained so i need a GPP-style higher rep phase. So <21 reps = stay at the same load, >24 reps = add weight , 21-24 = act by feel. Then i will change the reps for the leg exercises, make it more intensity oriented, so i will be advancing at the 15-20 reps range ( 3x5-3x6).
I will use the same 3-days split i used last year, but i have to add o-lifts prior to squatting and also calves and abs work.
So it will be like:
Day 1:
Power clean 5x3
High bar back squat 3xF
Bench press 3xF
Bent over row 3xF
Calve raises 3x15
(Ab work)
Day 2:
RDL 3xF
Incline Bench 3xF
Upright rows 3xF
Biceps 3x12
Triceps 3x12
Day 3:
Jump snatch 3x5
Front squat 3xF
Overhead press 3xF
Chinups 3xF
Lance's SL calve raises 4x8
(Ab work)
3xF : Main lifts following the 3-sets-progress.
Fixed reps : Accessory lifts, those may be moved between days based on how it goes. If some days get too long ( e.g. day 1 ) might rearrange and e.g. move abs to day 2 or to an off day. The o-lifts however are not moving, those will always be done prior to squatting.
Off days : tempo runs, jumping, foam rolling, stretching. Hope to keep up with it.
Diet for now will be (clean)bulking on workout days, maintenance on off days. A rough plan is to bulk until chritmas ( ~3,5 months ) then start a big slow cut. I am around 84kg/15% bodyfat currently. Not so fanatic about diet plan, just that rough one, i will see how it goes during it and if it feels/looks wrong i will reevaluate.
Thoughts/objections always welcomed.
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seems solid, man.
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^Great! No big deal anyway, in my detrained state i don't need anything fancy, just a nice GPP scheme that is easy to track progress.
So let's get this rolling...
26 August 2013
Bodyweight@session : ~85kg
Soreness : hamstrings. i think the 4x20 straight leg deadlifts caused extra stress instead of recovery.
Injuries/aches : none
Lance's 3-set-progress template - workout #2
HANG POWER CLEAN:
5x20kg
3x30kg
3x40kg
3x50kg
3x50kg
-50kg form braking down, didn't add more.
HIGH BAR FULL SQUAT:
8@52,5kg ( +2,5kg )
8@52,5kg ( +2,5kg )
8@52,5kg ( +2,5kg )
Total reps = 24 ( same )
-Got my 24 reps with the increased load. Form and depth improved, good adaptation.
BENCH PRESS:
8@52,5kg ( +2,5kg )
7@52,5kg ( +2,5kg )
7@52,5kg ( +2,5kg )
Total reps = 22 ( -2 reps )
-Not bad. Got in the advance zone (21+ reps) but will stay here next workout too.
BB BENT OVER ROW:
8@47,5kg ( +2,5kg )
8@47,5kg ( +2,5kg )
8@47,5kg ( +2,5kg )
Total reps = 24 ( same )
-It is weird to track progress here because of variable back angle. Might switch to seated rows OR bent-over DB rows on a bench, more controllable/repeatable form.
CALVE RAISES:
Forgot those.
AB WORK:
Forgot those.
-Duh, the power of habit. Was used to get out of the gym after rows when i was doing the same split last year and so i did today. :uhhhfacepalm:
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28 August 2013
Bodyweight@session : ~84,5kg
Soreness : VMOs 3/5, hamstrings 2/5, glutes and outer quads 1/5
Injuries/aches : none
Lance's 3-set-progress template - workout #3
ROMANIAN DEADLIFT:
8x60kg
8x60kg
8x60kg
Total reps = 24
INCLINE BENCH BB PRESS:
8@45kg
8@45kg
8@45kg
Total reps = 24
UPRIGHT BB ROW:
8@35kg
8@35kg
8@35kg
Total reps = 24
BICEPS EZ BAR CURL:
12@27kg
12@27kg
10@27kg
-Oops, failed at 11th rep of third set :huh:
TRICEPS CABLE PUSHDOWN:
12@25kg
12@25kg
12@25kg
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29 August 2013
Bodyweight@session : ~86,25kg
Soreness : shoulders, traps, chest
Injuries/aches : none
Lance's 3-set-progress template - workout #4
JUMP SNATCH:
5@20kg
3@30kg
3@35kg
3@40kg
1@45kg
-Failed on the 2nd rep of last set. >:(
FRONT SQUAT:
8x50kg
8x50kg
8x50kg
Total reps = 24
STANDING OVERHEAD PRES:
8@35kg
8@35kg
8@35kg
Total reps = 24
CHINUPS:
8@BW
6@BW
5@BW
Total reps = 19
-Weak. I will give it a couple more sessions to adapt and if i can't progress i will use the assisted chinups machine. :-\
WEIGHTED CRUNCHES MACHINE:
15@25kg
15@25kg
15@25kg
-First time doing abs at the gym after something like 5 years. :o
-
-First time doing abs at the gym after something like 5 years. :o
(https://lh4.googleusercontent.com/-DYgHRPJKvzc/Uh9LXlM04JI/AAAAAAAAiHM/jZo4VPjitdY/w506-h750/55194.gif)
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lol what the hell is that from?
-
http://www.imdb.com/title/tt0339230/
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2 September 2013
Bodyweight@session : ~86,75kg
Soreness : none
Injuries/aches : none
Lance's 3-set-progress template - workout #5
HANG POWER CLEAN:
5x20kg
3x30kg
3x40kg
3x50kg
1x55kg ( +5kg ) , ( -2 reps )
-50kg was tight this time. Upped to 55 for top set but failed to catch 2nd rep.
HIGH BAR FULL SQUAT:
10@55kg ( +2,5kg ) , ( +2 reps )
8@55kg ( +2,5kg )
8@55kg ( +2,5kg )
Total reps = 26 ( +2 reps )
-Weight goes up, difficulty goes down, you can't explain that! 8)
BENCH PRESS:
6@55kg ( +2,5kg ) , ( -2 reps )
8@55kg ( +2,5kg ) , ( +1 rep )
8@55kg ( +2,5kg ) , ( +1 rep )
Total reps = 22 ( same )
-Said i'd stay at the same weight but didn't. Got the same reps though. Next time i am staying for sure.
BB BENT OVER ROW:
SEATED CHEST SUPPORTED ROW MACHINE:
8@50kg ( +2,5kg )
8@50kg ( +2,5kg )
8@50kg ( +2,5kg )
Total reps = 24 ( same )
-Switched to seated rows as planned for more controllable/repeatable form.
CALVE RAISES:
-FUUUU, forgot those again.
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I see you are back to squatting. Nice. You probably have been for a while though. :ibsquatting:
-
-Weight goes up, difficulty goes down, you can't explain that! 8)
Damn, am I the only one that saw the jab at Fox News?
-
I see you are back to squatting. Nice. You probably have been for a while though. :ibsquatting:
Yes, finally quad is 100% healthy. I was too busy this spring so took a couple of months totally off, that healed me for good. Then i squatted a few sessions, then i had another 3 weeks of summer holidays off and now i am back for good. Thanks for having the tolerance to call 55kg 'squatting', LOL
-Weight goes up, difficulty goes down, you can't explain that! 8)
Damn, am I the only one that saw the jab at Fox News?
Never saw him on TV, just kept seeing his memes so researched him. http://knowyourmeme.com/memes/bill-oreilly-you-cant-explain-that
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http://www.youtube.com/watch?v=2FARDDcdFaQ
-
55 or 155kg. Squatting is squatting.
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3 September 2013
Bodyweight@session : ~86,7kg
Soreness : none
Injuries/aches : none
Conditioning workout.
10 minutes jogging + dynamic warmup
3 minutes rest
C1 : run 50m @ ~80% , ~9 seconds
C1 : walk 80m , ~1 minute
C1 info : 5 rounds
5 minutes rest
C2 : run 80m @ ~80% , ~15 seconds
C2 : walk 50m , ~45 seconds
C2 info : 5 rounds
5 minutes rest
'Toddday's fitness test'
C3 : run 150m @ 100%
C3 : walk 25m
C3 : 10 pushups
C3 info : 5 rounds
Total time : 7minutes 50 seconds.
Again, 80% is 'effort felt like 80% of all out' , not '100% time / 0.8'
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4 September 2013
Bodyweight@session : ~87kg
Soreness : glutes and adductors, probably from sprinting.
Injuries/aches : none
Lance's 3-set-progress template - workout #6
ROMANIAN DEADLIFT:
8@62,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg )
Total reps = 24
INCLINE BENCH BB PRESS:
8@47,5kg ( +2,5 kg )
8@47,5kg ( +2,5 kg )
8@47,5kg ( +2,5 kg )
Total reps = 24
UPRIGHT BB ROW:
8@37,5kg ( +2,5 kg )
8@37,5kg ( +2,5 kg )
8@37,5kg ( +2,5 kg )
Total reps = 24
BICEPS EZ BAR CURL:
12@27kg
12@27kg
12@27kg ( +2 reps )
TRICEPS CABLE PUSHDOWN:
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
-
5 September 2013.
Foam rolled quads and IT bands.
Then stretched the shit out of my legs.
-
6 September 2013
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none
Lance's 3-set-progress template - workout #7
JUMP SNATCH:
5@20kg
3@30kg
3@35kg
3@40kg
2@45kg ( +1 rep )
FRONT SQUAT:
8@52,5kg ( +2,5 kg )
8@52,5kg ( +2,5 kg )
8@52,5kg ( +2,5 kg )
Total reps = 24
STANDING OVERHEAD PRES:
8@37,5kg ( +2,5 kg )
8@37,5kg ( +2,5 kg )
7@37,5kg ( +2,5 kg ) , ( -1 rep )
Total reps = 23 ( -1 rep )
CHINUPS:
9@BW ( +1 rep )
6@BW
6@BW ( +1 rep )
Total reps = 21 ( +2 reps )
WEIGHTED CRUNCHES MACHINE:
15@25kg
15@27,5kg ( +2,5 kg )
15@30kg ( +5 kg )
-
9 September 2013
Bodyweight@session : ~87,75kg
Soreness : none
Injuries/aches : none
Lance's 3-set-progress template - workout #8
HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
3@50kg
55kg
-The only free 20kg bar was a very bended one, it felt very weird at reversing point so i skipped the top set.
HIGH BAR FULL SQUAT:
8@60kg ( +5kg ) , ( -2 reps )
8@60kg ( +5kg )
8@60kg ( +5kg )
Total reps = 24 ( -2 reps )
-Great. Stayed at 3x8 deliberately, i had 2-3 more reps easy in each set but preferred to focus on form.
BENCH PRESS:
8@55kg ( +2 reps )
8@55kg
8@55kg
Total reps = 24 ( +2 reps )
-Got my 3x8 but this should feel easier.
SEATED CHEST SUPPORTED ROW MACHINE:
8@55kg ( +5kg )
8@55kg ( +5kg )
8@55kg ( +5kg )
Total reps = 24 ( same )
-Those were very strong.
STANDING CALVE RAISES:
12@50kg
12@50kg
12@50kg
-Finally remembered to do those. Load and reps deliberately buffered to 'easy'.
-
10 September 2013
Bodyweight@session : ~87,5kg
Soreness : glutes, vmos, chest 2/5, hamstrings, calves 1/5
Injuries/aches : none
Conditioning workout.
10 minutes jogging + dynamic warmup
3 minutes rest
C1 : run 80m @ ~70% , ~15 seconds
C1 : walk 50m , ~45 seconds
C1 info : 4 rounds
sprint 80m@100% : 11:xx , :personal-record:
10 minutes rest ( walking around plus two random rim jumps, SVJ = 25'' , dropstep = 29'' )
'Toddday's fitness test'
C2 : run 150m @ 100%
C2 : walk 25m
C2 : 10 pushups
C2 info : 5 rounds
Total time : 5minutes 50 seconds ( -2 minutes ) :wowthatwasnutswtf:
-
11 September 2013
Bodyweight@session : ~87,5kg
Soreness : none
Injuries/aches : none
Lance's 3-set-progress template - workout #9
ROMANIAN DEADLIFT:
8@70kg ( +7,5 kg )
8@70kg ( +7,5 kg )
8@70kg ( +7,5 kg )
Total reps = 24
-Light weight despite the big increase. I guess the 60kg i started this year was too low.
INCLINE BENCH BB PRESS:
8@50kg ( +2,5 kg )
8@50kg ( +2,5 kg )
8@50kg ( +2,5 kg )
Total reps = 24
-Challenging but not too much.
UPRIGHT BB ROW:
8@40kg ( +2,5 kg )
8@40kg ( +2,5 kg )
8@40kg ( +2,5 kg )
Total reps = 24
-Hard but got all reps.
BICEPS EZ BAR CURL:
12@29,5kg ( +2,5 kg )
10@29,5kg ( +2,5 kg ) , ( -2 reps )
10@29,5kg ( +2,5 kg ) , ( -2 reps )
Total reps = 20 ( -4 reps )
-Missed 4 reps but still very strong.
TRICEPS CABLE PUSHDOWN:
12@30kg ( +2,5 kg )
11@30kg ( +2,5 kg ) , ( -1 rep )
11@30kg ( +2,5 kg ) , ( -1 rep )
Total reps = 22 ( -2 reps )
-Missed 2 reps but still very strong.
Strong day is strong. :strong:
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13 September 2013
Bodyweight@session : ~88,75kg , oops!
Soreness : hamstrings, coming from the big increase in RDL load.
Injuries/aches : none
Lance's 3-set-progress template - workout #10
JUMP SNATCH:
5@20kg
3@30kg
3@35kg
3@40kg
3@45kg ( +1 rep )
-Very nice.
FRONT SQUAT:
8@55kg ( +2,5 kg )
8@55kg ( +2,5 kg )
8@55kg ( +2,5 kg )
Total reps = 24
-Legs ok but wrists were complaining.
STANDING OVERHEAD PRESS:
8@40kg ( +2,5 kg )
6@40kg ( +2,5 kg ) , ( -2 reps )
6@40kg ( +2,5 kg ) , ( -1 rep )
Total reps = 20 ( -3 reps )
-Meh, too weak. Hope the upright rows and incline bench that keep improving aid to improve this too.
CHINUPS:
8@BW ( -1 rep )
7@BW ( +1 rep )
7@BW ( +1 rep )
Total reps = 22 ( +1 rep )
-I guess ok, considering increased bw.
WEIGHTED CRUNCHES MACHINE:
15@30kg ( +5 kg )
15@30kg ( +2,5 kg )
15@30kg
BW is moving up maybe too fast. Broke over 195lbs today. It was probably a water/carbs/whatever spike but still.
I will let next week (4th in the bulk/gpp phase ) roll the same and then reevaluate.
-
16 September 2013
Bodyweight@session : ~88kg
Soreness : none
Injuries/aches : none
Lance's 3-set-progress template - workout #11
HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
3@50kg
3@55kg ( +2 reps )
HIGH BAR FULL SQUAT:
8@65kg ( +5kg )
8@65kg ( +5kg )
8@65kg ( +5kg )
Total reps = 24
BENCH PRESS:
8@57,5kg ( +2,5kg )
8@57,5kg ( +2,5kg )
8@57,5kg ( +2,5kg )
Total reps = 24
SEATED CHEST SUPPORTED ROW MACHINE:
8@60kg ( +5kg )
8@60kg ( +5kg )
8@60kg ( +5kg )
STANDING CALVE RAISES:
15@50kg ( +3 reps )
15@50kg ( +3 reps )
15@50kg ( +3 reps )
-Very strong day. Good progress everywhere. No grinders either, everything was moderately hard.
-
18 September 2013
Bodyweight@session : ~88kg
Soreness : none
Injuries/aches : none
Lance's 3-set-progress template - workout #12
ROMANIAN DEADLIFT:
8@75kg ( +5 kg )
8@75kg ( +5 kg )
8@75kg ( +5 kg )
Total reps = 24
-A little challenging for grip.
INCLINE BENCH BB PRESS:
8@52,5kg ( +2,5 kg )
8@52,5kg ( +2,5 kg )
8@52,5kg ( +2,5 kg )
Total reps = 24
-Hard but got all reps.
UPRIGHT BB ROW:
8@42,5kg ( +2,5 kg )
8@42,5kg ( +2,5 kg )
8@42,5kg ( +2,5 kg )
Total reps = 24
-Very hard but got all reps.
BICEPS EZ BAR CURL:
12@29,5kg
12@29,5kg ( +2 reps )
12@29,5kg ( +2 reps )
TRICEPS CABLE PUSHDOWN:
12@30kg
12@30kg ( +1 rep )
12@30kg ( +1 rep )
Great day again.
-
20 September 2013
Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none
Lance's 3-set-progress template - workout #13
JUMP SNATCH:
5@22,5kg ( +2,5 kg )
3@32,5kg ( +2,5 kg )
3@37,5kg ( +2,5 kg )
1@42,5kg ( +2,5 kg ) , ( -2 reps )
0@47,5kg [( +2,5 kg ) , ( -3 reps )
-Decided to up the load in all sets instead of only at the top set, didn't work so well.
FRONT SQUAT:
8@57,5kg ( +2,5 kg )
8@57,5kg ( +2,5 kg )
8@57,5kg ( +2,5 kg )
Total reps = 24
-Again legs were fine wth the weight increase, but wrists not. 8 reps are too many.
STANDING OVERHEAD PRESS:
7@42,5kg ( +2,5 kg ) , ( -1 rep )
6@42.5kg ( +2,5 kg )
6@42,5kg ( +2,5 kg )
Total reps = 19 ( -1 rep )
-Idiot, added weight by mistake. Surprisngly i almost matched last time's reps.
CHINUPS:
9@BW ( +1 rep )
7@BW
7@BW
Total reps = 23 ( +1 rep )
-Some progress here, they 'felt' easier this time.
WEIGHTED CRUNCHES MACHINE:
15@32,5kg ( +2,5 kg )
15@32,5kg ( +2,5 kg )
15@32,5kg ( +2,5 kg )
-
So the 4 first weeks of this GPP-hypertrophy oriented block have finished.
All lifts look like linearly progressing, most of them better than i expected, hitting the planned 3x8 week by week despite the weight increase.
Weight went up a little too fast, from ~84kg in the morning to ~87kg. But bodyfat ( average value from waist measurement estimation and BI scale ) went from ~16% to ~17% so it's fine.
The verdict : not changing anything* for the next 4 weeks, program-wise and diet-wise, so 3x8 it is and clean bulk it is.
Important reminders:
Must keep up with the off days work, cardio ( tempo runs or basketball ) and SMR/stretching, i am neglecting those again like i always do.
*: The one and only change i am thinking of is the front squat day. 3x8 is placing too much stress on my wrists as the weight increases. This Friday's 3x8@57,5kg was pretty painful. But that occurs in the latter reps, it is all file until 4th-5th. So i am considering to change the front squat day to building up to a heavy ( max ) triple. That also serves as a weekly plan of having one volume day ( Monday, 3x8 back squat ) and one intensity day ( Friday, 3RM front squat ). I have been wanting to do that for over a year since i read Lance suggesting it somewhere.
Also, tomorrow instead of 3x8 on back squat i will do max testing, to see the deviation of the 1RM calculators and the real world. I am at 3x8@65kg currently so estimated 1RM is just above 80kg, very curious to see what weight i can really move up.
:lololol:
-
23 September 2013
Bodyweight@session : ~89,5kg , bloated
Soreness : none
Injuries/aches : none
Lance's 3-set-progress template - workout #14
HANG POWER CLEAN:
Totally forgot them, FFFFFUUUUUU
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
3@60kg
2@70kg
1@80kg
1@90kg
3/4@100kg
-Very good. 90kg was a beauty, great depth and form. I failed the 100kg single as soon as i loaded the 2nd 20kg plate in each side, mental block. For the record I did complete the rep in good form and depth was lower than half, just above parallel, but it doesn't count.
BENCH PRESS:
7@60kg ( +2,5kg ), ( -1 rep )
7@60kg ( +2,5kg ), ( -1 rep )
7@60kg ( +2,5kg ), ( -1 rep )
Total reps = 21 ( -3 reps )
-Happy with those, lost 1 rep each set but was still strong.
SEATED CHEST SUPPORTED ROW MACHINE:
8@65kg ( +5kg )
7@65kg ( +5kg ) , ( -1 rep )
7@65kg ( +5kg ) , ( -1 rep )
Total reps = 22 ( -2 reps )
-Same comment with bench press.
STANDING CALVE RAISES:
15@50kg
15@50kg
15@50kg
-Same load&reps with last time but with full pause at top and bottom of ROM.
-
24 September 2013
Bodyweight@session : ~89kg
Soreness : sore calves, stiff quads
Injuries/aches : none
Conditioning workout.
20 minutes jogging + dynamic warmup
3 minutes rest
C1 : run 80m @ ~70% , ~15 seconds
C1 : walk 50m , ~45 seconds
C1 info : 5 rounds
Then did some rim jumps at the 9'8'' rim that was available.
Went great, SVJ ~28'' , dropstep 29'' , DLRVJ ~31'' hitting rim 2'' below wrist.
Didn't have my ball with me so loaned one for one and only dunk attempt at that 9'8'' rim. Ball was a bit deflated and had awesome traction anyway, so i could easily palm it with my fingertips. Threw down a VERY hard tomahawk, not even a normal dunk, brought my hand back like 15 degrees and then threw it down with power, awesome!!!
:o :headbang: :highfive: :ibjumping:
Seriously though, I should remeasure the rim, maybe it has lowered with time. It didn't look lowered but i shouldn't be jumping like that.
Dunk felt awesome anyways! 8)
-
Good stuff, I bet that was very unexpected.
-
Good stuff, I bet that was very unexpected.
Thanks. Yes, very unexpected, i have not jumped at all for a couple of months or so and i can't even remember when i last jumped above 30''. Definitely post-injury PR session.
25 September 2013
Bodyweight@session : ~88,5kg
Soreness : glutes, probably from sprinting&jumping
Injuries/aches : none
Lance's 3-set-progress template - workout #15
ROMANIAN DEADLIFT:
6@80kg ( +5 kg ) , ( -2 reps )
8@80kg ( +5 kg )
7@80kg ( +5 kg ) , ( -1 rep )
Total reps = 21 ( -3 reps )
-Grip failed me, legs&back were fine, must remember gloves next time.
INCLINE BENCH BB PRESS:
7@55kg ( +2,5 kg ) , ( -1 rep )
7@55kg ( +2,5 kg ) , ( -1 rep )
7@55kg ( +2,5 kg ) , ( -1 rep )
Total reps = 21 ( -3 reps )
UPRIGHT BB ROW:
7@45kg ( +2,5 kg ) , ( -1 rep )
7@45kg ( +2,5 kg ) , ( -1 rep )
7@45kg ( +2,5 kg ) , ( -1 rep )
Total reps = 21 ( -3 reps )
BICEPS EZ BAR CURL:
10@32kg ( +2,5 kg ) , ( -2 reps )
10@32kg ( +2,5 kg ) , ( -2 reps )
10@32kg ( +2,5 kg ) , ( -2 reps )
TRICEPS CABLE PUSHDOWN:
10@32,5kg ( +2,5 kg ) , ( -2 reps )
10@32,5kg ( +2,5 kg ) , ( -2 reps )
10@32,5kg ( +2,5 kg ) , ( -2 reps )
-Comment for all lifts : missed 1 or 2 reps in every set but still very strong considering the load increase.
-
26 September 2013
Stretched legs for ~40 minutes! :o
Did the complete lower body stretch routine i do, holding each position for 2 minutes.
-
27 September 2013
Bodyweight@session : ~90kg , heaviest i have been in the last 2 years or so.
Soreness : hamstrings and lower back, RDL form needs check.
Injuries/aches : none
Lance's 3-set-progress template - workout #16
JUMP SNATCH:
Postponed. The only squat rack gets easily taken so gotta grab it when i walk in the gym and it's free. Maybe i will do those after squats.
FRONT SQUAT:
5@20kg
3@40kg
3@50kg
3@60kg
3@70kg , 3RM :personal-record: , estimated 1RM :personal-record:
2@75kg , 2RM :personal-record: , estimated 1RM :personal-record:
-Silly PRs are silly. I started front squatting last year in an injured state, so breaking my 1RM PR of 70kg is no big news.
-Could have gotten the 72,5kg triple but god greedy. Didn't even try the 3d rep @ 75kg, 2nd was a tough grinder.
-Was right about wrists, no problem at all, it was the high reps killing them.
STANDING OVERHEAD PRESS:
8@42,5kg ( +1 rep ) , ties 8RM :personal-record:
6@42,5kg
6@42,5kg
Total reps = 20 ( +1 rep )
CHINUPS:
9@BW
7@BW
7@BW
Total reps = 23
-Same reps with last week but 1,5kg heavier, i will take it.
WEIGHTED CRUNCHES MACHINE:
15@35kg ( +2,5 kg )
15@35kg ( +2,5 kg )
15@35kg ( +2,5 kg )
ABS COASTER MACHINE:
15@BW front
15@BW left
15@BW right
5 weeks in the gym and i hit my first PRs. Awesome! :highfive:
-
Well a silly PR is still a PR which is still progress, and that's what we care about.
-
Well a silly PR is still a PR which is still progress, and that's what we care about.
Agreed, just didn't want to sound bragging over a granted PR :D.
30 September 2013
Bodyweight@session : ~89,5kg
Soreness : none
Injuries/aches : none
Lance's 3-set-progress template - workout #17
HIGH BAR FULL SQUAT:
8@67,5kg ( +2,5kg )
8@67,5kg ( +2,5kg )
8@67,5kg ( +2,5kg )
-Great. Better depth/form/control than last time although heavier! :highfive:
BENCH PRESS:
8@60kg ( +1 rep )
8@60kg ( +1 rep )
8@60kg ( +1 rep )
Total reps = 24 ( +3 reps )
-Very hard but strong.
SEATED CHEST SUPPORTED ROW MACHINE:
8@65kg
8@65kg ( +1 rep )
8@65kg ( +1 rep )
Total reps = 24 ( +2 reps )
-Very hard but strong here too.
STANDING CALVE RAISES:
15@55kg ( +5kg )
15@55kg ( +5kg )
15@55kg ( +5kg )
-Full pause at top and bottom of ROM.
Good day!
-
2 October 2013
Bodyweight@session : ~88,75kg
Soreness : hamstrings (?!) and calves 2/5
Injuries/aches : none
Lance's 3-set-progress template - workout #18
ROMANIAN DEADLIFT:
8@80kg ( +2 reps )
8@80kg
8@80kg ( +1 rep )
Total reps = 24 ( +3 reps )
-Very strong
INCLINE BENCH BB PRESS:
8@55kg ( +1 rep ) :personal-record:
8@55kg ( +1 rep ) :personal-record:
7@55kg
Total reps = 23 ( +2 reps )
-Silly PR is silly but still welcomed. Previous PR was 7@55kg but i have progressed them only 7 weeks last year.
UPRIGHT BB ROW:
8@45kg ( +1 rep ) :personal-record:
8@45kg ( +1 rep ) :personal-record:
7@45kg
Total reps = 23 ( +2 reps )
-Same comment with incline bench. Previous PR was 8@42,5 from progressing them only 7 sessions last year.
BICEPS EZ BAR CURL:
12@32kg ( +2 reps )
12@32kg ( +2 reps )
11@32kg ( +1 rep )
TRICEPS CABLE PUSHDOWN:
12@32,5kg ( +2 reps )
12@32,5kg ( +2 reps )
11@32,5kg ( +1 rep )
-
3 October 2013
Stretched legs for ~40 minutes.
Did the complete lower body stretch routine i do, holding each position for 2 minutes.
-
4 October 2013
Bodyweight@session : ~89,75kg
Soreness : hamstrings, no lower back, RDL form : V
Injuries/aches : none
Lance's 3-set-progress template - workout #19
FRONT SQUAT:
5@20kg
3@40kg
3@50kg
2@60kg ( -1 rep )
1@70kg ( -2 reps )
3@75kg ( +1 rep ) , 3RM :personal-record: , estimated 1RM :personal-record:
-Sweet. Felt like i had 77,5 in me but not 80.
STANDING OVERHEAD PRESS:
8@42,5kg , ties 8RM :personal-record:
8@42,5kg ( +2 reps ) , ties 8RM :personal-record:
6@42,5kg
Total reps = 22 ( +2 reps )
-Small progress in reps, some progress in form/control too.
CHINUPS:
9@BW
8@BW ( +1 rep )
6@BW ( -1 rep )
Total reps = 23
-Was very strong in first 2 sets but run out of gas at third. Third session at same reps, stalled. >:(
WEIGHTED CRUNCHES MACHINE:
15@38,5kg ( +3,5 kg )
15@38,5kg ( +3,5 kg )
15@38,5kg ( +3,5 kg )
ABS COASTER MACHINE:
15@BW+2,5kg front ( +2,5 kg )
15@BW+2,5kg left ( +2,5 kg )
15@BW+2,5kg right ( +2,5 kg )
-
7 October 2013
Bodyweight@session : ~89,5kg
Soreness : none
Injuries/aches : none
Lance's 3-set-progress template - workout #20
HIGH BAR FULL SQUAT:
8@70kg ( +2,5kg )
8@70kg ( +2,5kg )
8@70kg ( +2,5kg )
-Very hard but got all reps in legit form and depth.
Gym was ultra packed tonight so i had to do squats at the end, i am sure that affected too.
BENCH PRESS:
6@62,5kg ( +2,5kg ) , ( -2 reps )
6@62,5kg ( +2,5kg ) , ( -2 reps )
6@62,5kg ( +2,5kg ) , ( -2 reps )
Total reps = 18 ( -6 reps )
-Big regress from the increased load. Hope i don't stall so early.
SEATED CHEST SUPPORTED ROW MACHINE:
8@70kg ( +5kg )
7@70kg ( +5kg ) , ( +1 rep )
7@70kg ( +5kg ) , ( +1 rep )
Total reps = 22 ( -2 reps )
-Very strong here despite the load increase.
STANDING CALVE RAISES:
15@60kg ( +5kg )
13@60kg ( +5kg ) , ( -2 reps )
13@60kg ( +5kg ) , ( -2 reps )
-Full pause at top and bottom of ROM.
Reached limit strength already, the pauses add a lot of difficulty.
-
9 October 2013
Bodyweight@session : ~89kg
Soreness : none
Injuries/aches : none
Lance's 3-set-progress template - workout #21
ROMANIAN DEADLIFT:
8@82,5kg ( +2,5 kg )
8@82,5kg ( +2,5 kg )
8@82,5kg ( +2,5 kg )
-Not too heavy, got all reps in good form, but something felt off.
INCLINE BENCH BB PRESS:
8@55kg
8@55kg
8@55kg ( +1 rep )
Total reps = 24 ( +1 rep )
UPRIGHT BB ROW:
8@45kg
8@45kg
8@45kg ( +1 rep )
Total reps = 24 ( +1 rep )
BICEPS EZ BAR CURL:
12@32kg
12@32kg
12@32kg ( +1 rep )
TRICEPS CABLE PUSHDOWN:
12@32,5kg
12@32,5kg
12@32,5kg ( +1 rep )
Decided to stay at the same load everywhere except RDL:
All those lifts are at PR levels, so i felt like i needed 1 more session progressing in control/form before advancing.
-
11 October 2013
Bodyweight@session : ~89kg
Soreness : none
Injuries/aches : none
Lance's 3-set-progress template - workout #22
FRONT SQUAT:
5@20kg
3@40kg
3@50kg
2@60kg
1@70kg
3@77,5kg ( +2,5 kg ) , 3RM :personal-record: , estimated 1RM :personal-record:
-Great. Hard but no grinders, still good progress potential ahead.
STANDING OVERHEAD PRESS:
5@42,5kg ( -3 reps )
7@42,5kg ( -1 rep )
6@42,5kg
Total reps = 18 ( -4 reps )
-Dafuq? Weak as fuck. Weird.
CHINUPS:
10@BW ( +1 rep )
8@BW
7@BW ( +1 rep )
Total reps = 25 ( +2 reps ) , ties :personal-record:
-Awesome. I have done 25 BW reps in 3 sets only once again and i was lighter too ( 86,5kg ).
No estimated 1RM PR though, i have done 11*BW and 9*(BW+5kg).
WEIGHTED CRUNCHES MACHINE:
ABS COASTER MACHINE:
Was sort on time so had to skip those.
-
I am down with the flu. >:(
I was thinking i want to change programm, i have been going with 3x8 for too long. But i don't want to start cutting yet. I want to keep adding strength and muscle. So i decided to try 5/3/1. I will use the 'beginner' version ( http://www.jimwendler.com/2011/09/531-for-a-beginner/ ) which will be pretty close as a setup to what i am doing now. I will only substitute the regular deadlift with RDL. So it will go like:
Monday:
Squat – 5/3/1 sets/reps
Bench – 55%x5, 65×5%, 75%x5
Seated rows 3x12
Calve raises 3x15
Abs
Wednesday:
RDL – 5/3/1 sets/reps
OHP – 5/3/1 sets/reps
Upright rows 3x12
Biceps 3x12
Triceps 3x12
Friday:
Bench – 5/3/1 sets/reps
Squat – 55%x5, 65%x5, 75%x5
Chinups 3xF
SL Calve raises 4x8
Abs
This coming week ( assuming i will be healthy ) i will test 1RM on the main lifts because the 1RM calculator is off, especially because i have been training with higher reps.
Example : when squat was 3x8@65kg 1 month ago 1RM calculator gave 80kg, but next week i tested and i lifted 90kg rather easy.
Long term plan : 2 waves ( 4 weeks each ) will take me till xmas. If i am happy with how it goes i will do 2 or 3 more waves, which should take me to around mid March 2014. Then i will start a cut and go back to the 3-sets-progress with Lance's original setup for cutting.
Objections/opinions welcomed as always.
-
17 October 2013
Bodyweight@session : ~90kg
Soreness : none
Injuries/aches : none
3/5/1 beginner template :: 1RM testing
HIGH BAR FULL SQUAT:
5@20kg ( bar )
3@40kg
2@60kg
1@80kg
1@95kg , post injury :personal-record:
1@100kg , post injury :personal-record:
-95kg was tight. 100kg was legit depth but had more back lean than i wanted. Still great though.
BENCH PRESS:
5@20kg ( bar )
3@40kg
2@60kg
1@70kg
1@77,5kg , all time :personal-record: , :wowthatwasnutswtf:
-Where did that come from? I was expecting 75kg to be a hard grinder or miss. However 70kg flew up so i went for 77,5kg.
77,5kg was hard but not a grinder, I think i had 80kg if i went straight for it, but not after the 77,5kg.
I have never tested 1RM at bench before, best logged performance is 5x70kg and 3x75kg, but the latter had compromises in ROM.
STANDING OVERHEAD PRESS:
5@20kg ( bar )
3@30kg
2@40kg
1@50kg
0@55kg
-Failed on the 55kg, i got it moving without any push-press momentum but got stuck mid-way up.
-50kg is technically a PR because i have never done OHP in low reps. Best ever are 10@40kg / 8@42,5kg.
ROMANIAN DEADLIFT:
Did not try this, because as it would get heavy i would be stuck between RDL and regular deadlift form.
Last time i did 3x8x82,5kg and it was not too hard, i will use 100kg as max to keep form tight.
-
great success!
-
great success!
Thanks!
Yes, it went better than i expected, as shown below:
SQUAT:
Best was 8x72,5kg , estimated 1RM = 90 kg, real 1RM = 100kg
BENCH:
Best was 6x62,5/8x60kg , estimated 1RM = 74kg, real 1RM = 77,5kg
OHP:
Best was 8x42,5kg , estimated 1RM = 53kg , real 1RM = 50kg
So only on OHP i failed to reach the predicted 1RM, and that was expected because i half-push-press the hardest reps on 3xF which i didn't do yesterday.
On the other hand, those 8-rep performances were not 8RM as i was doing 3 sets with the same load in everything, so true 1RM should have been expected to be some higher.
5 waves of 5/3/1, with 2,5 kg and 5kg 1RM increases each wave at bench/ohp and squat/RDL respectively should bring my maxes to:
Squat : 125kg
RDL: 125kg
Bench: 90kg
OHP: 62,5kg
Let's see how it goes...
-
In my opinion, when the real 1RM goes above the projected 1RM, that shows you're already at a good movement efficiency rate for that movement.
But I could be wrong in that maybe it's a sign of the actual reverse of this. Maybe when you up the number of reps you can't go as heavy because of the lack of movement efficiency (that adds up over the number of reps and makes the projected 1RM be lower than your actual 1RM).
It would be interesting to find out what the case is.
Do elite squatters have a much higher 1RM than their projected 1RM from a 5 rep set, for example?
-
^Yes, could be either, no idea how it correlates with mobility. The 1RM prediction accuracy also depends on the rep range i think. As every other predicting formula existing, the more you go away from the real event, the less accurate the predicting becomes. A next day weather forecast is more accurate than the 5-days and even more than the 8 -days. Similarly, a predicted 1RM from a real 2RM is more accurate than from a real 5RM, which is more accurate than from a real 8RM. Plus, in my case i was not even using a true 8RM but what i lifted for 3x8, big difference.
-
Yeah but if you extrapolate the 1RM off a 5RM for a beginner/intermediate trainee vs. an elite trainee... what would the difference be?
-
I believe that the experienced lifter will achieve a higher estimated-1RM-to-real-1RM ratio.
Kellyb quotes:
True money set training fosters an inner mindset and attitude that will rapidly increase the rate and extent you are capable of fatiguing yourself on a set to set basis. With one throw an olympic shot putter is capable of generating lactate levels throughout their body that would take most athlete minutes of activity to emulate. The more explosive the athlete the greater the ability to generate short term muscular fatigue. THAT ability to generate full and intense muscular contraction is a trait that is improved with true money set training. If you ask the average person to do a 100% maximal set of 6 or more reps they may go after it hard but they'll most likely be able to repeat that set 2 or more times. If you have an advanced trainee with lots of high intensive experience try this they likely be able to wear themselves out with one set. There are exceptions with lower rep sets because they don't create the same amount of muscular fatigue, but for sets of 6-20 this holds mostly true.
-
5/3/1 BEGINNER OVERVIEW:
So , since this will go in for a few months ( 4 or 5 ) i will have this post as a 5/3/1 overview. I will post each wave's prescribed sets/reps and then at the bottom the results ( best performance, new estimated 1RM ), Then the next wave etc, so with one click you will be able to see how it goes/went.
Edit : no reason of having the build-up loads here, or the deload/light day ones, i will only have the money-set loads.
Beginner variation : http://www.jimwendler.com/2011/09/531-for-a-beginner/
(http://www.hof9.com/wp-content/uploads/2011/12/wendler_5_3_1.jpg)
Wave 1 money sets:
SQUAT: ( 1RM used = 100kg )
Week 1 Week 2 Week 3 Week 4
+5x76,5 +3x81 +1x85,5 deload
RDL: ( 1RM used = 100kg )
Week 1 Week 2 Week 3 Week 4
+5x76,5 +3x81 +1x85,5 deload
OHP: ( 1RM used = 50kg )
Week 1 Week 2 Week 3 Week 4
+5x38 +3x40,5 +1x43 deload
BENCH: ( 1RM used = 77,5kg )
Week 1 Week 2 Week 3 Week 4
+5x59 +3x63 +1x66 deload
Wave 1 Results:
SQUAT:
5@85kg , predicted 1RM = ~92,5kg ( starting predicted 1RM = ~87kg )
BENCH:
7@65kg , predicted 1RM = ~78kg ( starting predicted 1RM = ~74kg )
OHP:
7@42,5kg , predicted 1RM = ~51kg ( starting predicted 1RM = ~51kg but with less strict form)
RDL:
9@90kg , predicted 1RM = ~116kg ( starting predicted 1RM = ~102kg )
Wave 2 money sets:
SQUAT: ( 1RM used = 105kg )
Week 1 Week 2 Week 3
+5x80 +3x85 +1x90
RDL: ( 1RM used = 117kg )
Week 1 Week 2 Week 3
+5x90 +3x95 +1x100
OHP: ( 1RM used = 52,5kg )
Week 1 Week 2 Week 3
+5x40 +3x42,5 +1x45
BENCH: ( 1RM used = 82,5kg )
Week 1 Week 2 Week 3
+5x62,5 +3x67,5 +1x70
Wave 2 Results:
SQUAT:
7@85kg / 5@90kg , predicted 1RM = ~102kg ( starting predicted 1RM = ~92,5kg )
BENCH:
9@62,5kg / 8@65kg , predicted 1RM = ~80,5kg ( starting predicted 1RM = ~78kg )
OHP:
10@40kg / 8@42,5kg , predicted 1RM = ~53kg ( starting predicted 1RM = ~51kg )
RDL:
6@100kg , predicted 1RM = ~116kg ( starting predicted 1RM = ~116kg )
Wave 3 money sets:
SQUAT: ( 1RM used = 110kg )
Week 1 Week 2 Week 3
+5x85 +3x90 +1x95
RDL: ( 1RM used = 120kg )
Week 1 Week 2 Week 3
+5x92,5 +3x97,5 +1x102,5
OHP: ( 1RM used = 55kg )
Week 1 Week 2 Week 3
+5x42,5 +3x45 +1x47,5
BENCH: ( 1RM used = 85kg )
Week 1 Week 2 Week 3
+5x65 +3x67,5 +1x72,5
Wave 2 Results:
SQUAT:
9@85kg / 6@95kg , predicted 1RM = ~110kg ( starting predicted 1RM = ~102kg )
BENCH:
9@65kg / 8@67,5kg , predicted 1RM = ~84kg ( starting predicted 1RM = ~80,5kg )
OHP:
8@45kg , predicted 1RM = ~56kg ( starting predicted 1RM = ~53kg )
RDL:
9@97,5kg , predicted 1RM = ~126kg ( starting predicted 1RM = ~116kg )
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IDIOT! :raging:
:rant:
I used my 1RM for the calculations above, while the program says to use 90% of your 1RM. The result? First day of squatting i did everything 10% heavier than i should. It was so hard that i looked at the percentages right when i got home and discovered my error. No wonder it was so hard, i squatted +5x85kg for my top set when that load is actually set to be used on the 3d week for +1. At least i 'ruined' only 1 workout.
:rant:
Ok, loads on the above post updated with the correct ones.
Note : I do not use .25 , i round to the closest .5 and when i go to the gym i also round again to the closest 2.5 multiple, because of the 1.25kg minimum plates. I did not apply that seccond rounding on the schedule to leave a bit of AREG. So e.g. if i am to do, say 58.5kg, i might feel like doing 57.5 or 60.
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22 October 2013
Bodyweight@session : ~89kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 1 :: Week 1 :: Day 1
HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@65kg
5@75kg
6@85kg
-As noted on previous post, loads were wrong ( 10% heavier ). Correct loads were 58,5 - 67,5 - 75,5.
Got 6 reps on the top set but form was breaking down bad, FML.
BENCH PRESS ( Light day ):
5@42,5kg
5@50kg
5@57,5kg
-Wrong loads here too, should do 38-45-52 but this is the 'light' bench day so no prob.
SEATED CHEST SUPPORTED ROW MACHINE:
10@65kg ( -5kg ) , ( +2 reps )
8@65kg ( -5kg ) , ( +1 rep )
8@65kg ( -5kg ) , ( +1 rep )
-Went down 5kg to go to 3x10 from 3x8.
STANDING CALVE RAISES:
15@50kg ( -10kg )
15@50kg ( -10kg ) , ( +2 reps )
15@50kg ( -10kg ) , ( +2 reps )
-Full pause at top and bottom of ROM.
Went down 10kg because of 2 weeks of not doing them, calves DOMS is a bitch. Despite that though, 3 days later, calves are very sore.
WEIGHTED CRUNCHES MACHINE:
15@35kg ( -3,5 kg )
15@35kg ( -3,5 kg )
15@35kg ( -3,5 kg )
-Decreased load here too to avoid DOMS ( i havent done them for 3 weeks ).
-
Nice work vag, I'm planning on doing 5/3/1 next winter. Will be following your progress.
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Nice work vag, I'm planning on doing 5/3/1 next winter. Will be following your progress.
Thanks! 5/3/1 looks interesting, it has this building up to a money set of XRM each time, plus the lower sets to work on form.
Too early to judge, hope it goes well.
23 October 2013
Bodyweight@session : ~89kg
Soreness : VMOs 4/5, hamstrings & calves 2/5.
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 1 :: Week 1 :: Day 2
ROMANIAN DEADLIFT ( 5/3/1 ):
5@57,5kg
5@67,5kg
10@77,5kg
-Nice. Failed on grip, remember gloves next time!
STANDING OVERHEAD PRESS ( 5/3/1 ):
5@30kg
5@35kg
9@37,5kg
-Nice. Ultra strict form, will carry on like this, no more half-push-presses.
UPRIGHT BB ROW:
10@40kg ( -5kg ) , ( +2 reps )
10@40kg ( -5kg ) , ( +2 reps )
10@40kg ( -5kg ) , ( +2 reps )
-Went down 5kg to switch to 3x10 from 3x8.
BICEPS EZ BAR CURL:
12@32kg
10@32kg ( -2 reps )
9@32kg ( -3 reps )
TRICEPS CABLE PUSHDOWN:
12@32,5kg
10@32,5kg ( -2 reps )
9@32,5kg ( -3 reps )
Biceps&triceps : not sure if detrained or tired from the 5/3/1 money sets, but felt very weak at them and regressed. See what happens next time.
-
Have you ever tried to get your bodyweight to somewhere at ~80 kg from 90?
-
Have you ever tried to get your bodyweight to somewhere at ~80 kg from 90?
Of course. This is what i do every year actually, bulk till February-March, lean till July-August, repeat. Never had great success with it though. I lose a lot of strength and muscle in the way, i don't lean, i weaken. I am probably doing it too fast, but not deliberately either, as soon as i start undereating, the scale runs down like crazy. Must have a lot to do with my built ( skinny-fat ectomorph, natural bw is 70-75kg at 183cm height ), also a lot with my age ( food partitioning , you lose more muscle when cutting and you add more fat when bulking compared to your younger version ).
Jump-wise, when i am lighter my running jumps look better, smoother and more coordinated that is, but the power output at the final point feels and looks weaker. I feel much better and confident when i can squat-power my jumps.
The plan this year : i am willing to keep adding strength ( absolute, maybe some mass too ) coming back from that long injury i had. As i said a couple of posts above i will do 4-5 waves of 5/3/1 till Feb-March again and then start a long slow cut.
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Why 5/3/1, it's got such slow progress, will take forever to get your lifts up. I dont think that's a problem if you're starting with good lifts (~2xbw for reps) but if they're closer to 1xbw then it's far from efficient. Think about it, you'll be paying gym fees, eating supplements and what not and spending hours in the gym, don't you want more out of the training than the glacial pace this program will provide? If I were in your position i'd do one of the russian programs to get your lifts up a lot before transitioning onto a slower program. But then again slow and steady wins the race, just think this is too slow for your /current/ position.
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Or just go crazy with the volumes:
squat 3x5 + hip thrust 3x20 :D
bss 3x10 + deadlift 3x5
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@entropy:
Good points. The 'slow' progress was the biggest concern of mine trying to decide if i should do it. The reasons i decided it were:
A) I like this slow-progress-long-term planning, is my preferred one. B) I like ramping up to a money set programs. Of course there are a million ways to do it but this one is a well rounded one, each week breaking a XRM PR, at different ranges too. C) My numbers are weak, but they are very close to my all-time plateaus. I don't think i can have huge progress currently, i will be very happy if i achieve indeed the prescribed progress ( 5kg every 4 weeks in squat and RDL, 2,5 kg in bench and OHP ) . I will remember this post and keep an eye on my progress. If i excel at performance at a lift i might up the 1RM between waves more than suggested, e.g. jump 7,5 kg on squat instead of the prescribed 5kg. Let's just see how the first waves go.
@raptor:
The so called 'accessory work' during 5/3/1 calls for 30-50 reps, so indeed something between 3x10-3x15. I don't have direct glutes work currently and i was thinking of fitting BSS somewhere. Again i will let the first couple of waves go as they are to get a good feel of the program and then see where i can add BSS.
Thanks for the thoughts both!
25 October 2013
Bodyweight@session : ~89,5kg
Soreness : VMOs 2/5, hamstrings & calves 1/5.
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 1 :: Week 1 :: Day 3
BENCH ( 5/3/1 ):
5@45kg
5@52,5kg
9@60kg
-Great. 9@60kg is actually this season's predicted 1RM :personal-record: at 77.5kg, matching the real 1RM too.
HIGH BAR FULL SQUAT ( Light day ):
5@50kg
5@60kg
5@70kg
-Legs unrecovered from Tuesday's brutality. VMOs and hamstrings started burning during 2nd set.
Good to work on form with submax loads though.
CHINUPS:
9@BW ( -1 rep )
8@BW
7@BW
-Regressed by 1 rep, expected from last week's detraining.
LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
8@20kg
8@20kg
8@20kg
-Those felt weird.
ABS COASTER MACHINE:
15@BW front
15@BW left
15@BW right
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29 October 2013
Bodyweight@session : ~90kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 1 :: Week 2 :: Day 1
HIGH BAR FULL SQUAT ( 5/3/1 day ):
3@62,5kg
3@72,5kg
5@80kg
-Did it right this time. Form/depth damn legit.
BENCH PRESS ( Light day ):
5@37,5kg
5@45kg
5@52,5kg
-Light day is very light, did them paused.
SEATED CHEST SUPPORTED ROW MACHINE:
10@65kg
10@65kg ( +2 reps )
8@65kg
-Harder than i expected. Some progress though
STANDING CALVE RAISES:
15@55kg ( +5 kg )
15@55kg ( +5 kg )
15@55kg ( +5 kg )
-Full pause at top and bottom of ROM.
WEIGHTED CRUNCHES MACHINE:
-Forgot those, duh!
-
31 October 2013
Bodyweight@session : ~90kg
Soreness : glutes 3/5 (!?!)
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 1 :: Week 2 :: Day 2
ROMANIAN DEADLIFT ( 5/3/1 ):
3@62,5kg
3@72,5kg
12@80kg
-Awesome! Got 12@80kg on 3+ day when i got 10@77,5kg last week on 5+ day.
STANDING OVERHEAD PRESS ( 5/3/1 ):
3@30kg
3@35kg
7@40kg
-Ultra strict form&ROM again, probably best set ever @40kg.
UPRIGHT BB ROW:
10@42,5kg ( +2,5kg )
9@42,5kg ( +2,5kg ) , ( -1 rep )
8@42,5kg ( +2,5kg ) , ( -2 reps )
-Those felt off for some reason.
BICEPS EZ BAR CURL:
12@32kg
12@32kg ( +2 reps )
11@32kg ( +2 reps )
-Nice.
TRICEPS CABLE PUSHDOWN:
12@32,5kg
12@32,5kg ( +2 reps )
10@32,5kg ( +1 reps )
-Nice.
-
2 November 2013
Bodyweight@session : ~90kg
Soreness : glutes, hamstrings 1/5.
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 1 :: Week 2 :: Day 3
BENCH ( 5/3/1 ):
3@47,5kg
3@55kg
8@62,5kg
-Great.
HIGH BAR FULL SQUAT ( Light day ):
5@50kg
5@60kg
5@70kg
-Too easy. Gotta use light day for speed reps/technique work.
HORIZONTAL LEG PRESS MACHINE:
12@300lbs
12@350lbs
12@400lbs
-Added those to hit outter quads. My squat hits mostly glutes&hamstrings and then VMOs.
CHINUPS:
10@BW ( +1 rep )
8@BW
7@BW
-Another total reps :personal-record: tie here. Tried hard for a 26th but failed.
LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
8@20kg
8@20kg
8@20kg
-Felt good this time.
ABS COASTER MACHINE:
15@BW+5kg front
15@BW+5kg left
15@BW+5kg right
-
5 November 2013
Bodyweight@session : ~90kg
Soreness : quads, leg press worked!
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 1 :: Week 3 :: Day 1
HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@67,5kg
3@77,5kg
4@85kg
-Great, 4 good form reps.
4@85kg gives an estimated 1RM of ~93kg. I started 5:3:1 with an estimated 1RM of ~87kg (8@70kg ).
BENCH PRESS ( Light day ):
5@37,5kg
5@45kg
5@52,5kg
-This is so easy it feels useless. Doing them paused. Will stick with them just to do the program as prescribed.
SEATED CHEST SUPPORTED ROW MACHINE:
10@65kg
10@65kg
10@65kg ( +2 reps )
-Nice.
STANDING CALVE RAISES:
15@60kg ( +5 kg )
15@60kg ( +5 kg )
15@60kg ( +5 kg )
-Full pause at top and bottom of ROM.
Those felt very strong despite the load increase.
WEIGHTED CRUNCHES MACHINE:
15@40,5kg ( +5,5 kg )
15@40,5kg ( +5,5 kg )
15@40,5kg ( +5,5 kg )
-Those felt very strong despite the load increase too.
-
7 November 2013
Bodyweight@session : ~90kg
Soreness : quads 'tight' feeling.
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 1 :: Week 3 :: Day 2
ROMANIAN DEADLIFT ( 5/3/1 ):
5@70kg
3@80kg
9@90kg
-Awesome!
The 100kg i used as 1RM for the calculations was clearly an underestimation so today instead of 67,5-77,5-85 i decided to do 70-80-90.
Judging from the results ( 9 reps on the 1+ day ) it was a correct decision.
STANDING OVERHEAD PRESS ( 5/3/1 ):
5@32,5kg
3@37,5kg
7@42,5kg , :personal-record:
-Awesome too!
Best set ever was 8@42,5 but that included half-push-pressing a few reps. Today's top set was 100% strict so i declare it an all time OHP :personal-record:.
UPRIGHT BB ROW:
10@42,5kg
10@42,5kg ( +1 rep )
10@42,5kg ( +2 reps )
-Got all reps but last 2 reps of all sets were very hard.
10@42,5 ties last week's all time :personal-record: for 1 set.
Also 3x10@42,5kg is 3-sets-total-reps :personal-record:, previous was last week's 10-9-8 at the same load.
BICEPS EZ BAR CURL:
12@32kg
12@32kg
12@32kg ( +1 rep )
-Nice.
TRICEPS CABLE PUSHDOWN:
12@32,5kg
12@32,5kg
12@32,5kg ( +2 reps )
-Nice.
-
9 November 2013
Bodyweight@session : ~90,8kg , 200lbs, woot!
Soreness : none
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 1 :: Week 3 :: Day 3
BENCH ( 5/3/1 ):
5@52,5kg
3@60kg
7@65kg
-Season best. Approaching all time PR ( 8@67,5kg ), very happy with bench progress this year.
HIGH BAR FULL SQUAT ( Light day ):
5@50kg
5@60kg
5@70kg
-Light day is light, playing around with technique adjustments.
HORIZONTAL LEG PRESS MACHINE:
12@350lbs ( +50 lbs )
12@375lbs ( +25 lbs )
12@400lbs
-Hard but nice.
CHINUPS:
11@BW ( +1 rep ) , ties all time :personal-record:
7@BW ( -1 rep )
7@BW
-Third consecutive 3-set-reps :personal-record: tie too ( 25 ).
Again tried hard for an extra rep in all sets for a new PR but failed half-way up all 3 times.
LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
8@25kg ( +5 kg )
8@25kg ( +5 kg )
8@25kg ( +5 kg )
-Very nice.
ABS COASTER MACHINE:
15@BW+7,5kg front ( +5 kg )
15@BW+7,5kg front ( +5 kg )
15@BW+7,5kg front ( +5 kg )
-Hard, will redo at this load next time.
So the 1st wave of 5/3/1 is over, went great! I am supposed to deload next week but i won't. I am feeling fresh and i was coming off a deload week too. I have 6 more weeks before Xmas, so instead of doing a deload and 1 more wave, i will try to do 2 more waves on the row ( no deload weeks ). That will also be a planned overreaching before Xmas holidays that will be like 10 days off. If the next 3 weeks ( 2nd wave ) beats me up, i will maybe reconsider what to do with the remaining 3 weeks after it. 1st wave summary and 2nd wave plan coming soon.
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At least you're not experiencing what I'm experiencing in the chinups and pullups. Stuff like 10-7-3.
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Updated wave 1 results and wave 2 schedule of 5/3/1 , see bottom of this post: 5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
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11 November 2013
Bodyweight@session : ~91kg
Soreness : quads stiff.
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 2 :: Week 1 :: Day 1
HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@60kg
5@70kg
8@80kg
-Great! 2 weeks ago it was +3@80kg and i got only 5 reps. Good form too, not perfect but good.
BENCH PRESS ( Light day ):
5@40kg
5@47,5kg
5@55kg
-Those were somehow hard for easy. Still easy and doing them paused but last set felt a little challenging.
SEATED CHEST SUPPORTED ROW MACHINE:
10@70kg ( +5 kg )
9@70kg ( +5 kg ), ( -1 rep )
8@70kg ( +5 kg ), ( -2 reps )
-Nice.
STANDING CALVE RAISES:
WEIGHTED CRUNCHES MACHINE:
My stomach started acting up ( heatburn/acid reflux ) so i left and didn't do those.
-
13 November 2013
Bodyweight@session : ~90,5kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 2 :: Week 1 :: Day 2
ROMANIAN DEADLIFT ( 5/3/1 ):
5@70kg
5@80kg
8@90kg
-1 rep less than last week's 9@90kg. Weak grip today did it, FML.
STANDING OVERHEAD PRESS ( 5/3/1 ):
5@30kg
5@35kg
10@40kg , :personal-record:
-Awesome, all time estimated 1RM PR ( ~59kg ).
UPRIGHT BB ROW:
10@42,5kg
9@42,5kg ( -1 rep )
9@42,5kg ( -1 rep )
-Those felt off. Stayed at the same load to improve form, but I failed to match last week's 3x10 PR.
BICEPS EZ BAR CURL:
12@35,5kg ( +2,5 kg )
12@35,5kg ( +2,5 kg )
11@35,5kg ( +2,5 kg ) , ( -1 rep )
-Awesome, very strong despite the load increase. All time PR levels!
TRICEPS CABLE PUSHDOWN:
12@35kg ( +2,5 kg )
10@35kg ( +2,5 kg ) , ( -2 reps )
10@35kg ( +2 reps ) , ( -2 reps )
-Same comment with biceps.
-
16 November 2013
Bodyweight@session : ~90kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 2 :: Week 1 :: Day 3
BENCH ( 5/3/1 ):
5@47,5kg
5@55kg
9@62,5kg
-Season best again. Estimated 1RM above 80kg now. Constant progress. Great.
LOW BAR FULL SQUAT ( Light day ):
5@50kg
5@60kg
5@70kg
-Tried low bar for a change. Felt very upright but upon video inspection, the high bar looks better. Will upload pics on relevant thread later.
HORIZONTAL LEG PRESS MACHINE:
12@360lbs ( +10 lbs )
12@380lbs ( +5 lbs )
12@400lbs
-Very hard but nice. Form/ROM still very tight, feeling it in my quads good.
CHINUPS:
11@BW , second consecutive all time :personal-record: tie.
8@BW ( +1 rep )
7@BW
-FINALLY, 26 reps, all time 3-set-reps :personal-record:
Doing them weighted next time.
LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
8@30kg ( +5 kg )
8@30kg ( +5 kg )
8@30kg ( +5 kg )
-Hard but not too hard, great.
ABS COASTER MACHINE:
15@BW+7,5kg front
15@BW+7,5kg left
15@BW+7,5kg right
-Same loads with last time here as planned, those are hard, maybe i will stay at the same load next time too.
Great day!
-
How come you tell me not to do high bar yet you do it?
-
How come you tell me not to do high bar yet you do it?
are you for real?
-
What?
-
18 November 2013
Bodyweight@session : ~90,75kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 2 :: Week 2 :: Day 1
HIGH BAR FULL SQUAT ( 5/3/1 day ):
3@65kg
3@75kg
7@85kg
-Great! Season best, estimated 1RM now above last measured real ( 100kg ).
BENCH PRESS ( Light day ):
5@40kg
5@47,5kg
5@55kg
-Very easy this time. Doing them paused/speed style.
SEATED CHEST SUPPORTED ROW MACHINE:
10@70kg
10@70kg ( +1 rep )
10@70kg ( +2 reps )
-Those felt very strong.
STANDING CALVE RAISES:
15@60kg
15@60kg
15@60kg
-Full pause at top and bottom of ROM.
Stayed at the same load because i didn't do them last week. Last 2 reps of last 2 sets were very hard.
WEIGHTED CRUNCHES MACHINE:
15@43kg ( +2,5 kg )
15@43kg ( +2,5 kg )
15@43kg ( +2,5 kg )
-Upped the load here despite missing them last week. Still very strong.
-
20 November 2013
Bodyweight@session : ~90kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 2 :: Week 2 :: Day 2
ROMANIAN DEADLIFT ( 5/3/1 ):
3@75kg
3@85kg
7@95kg
-Higher estimated 1RM than last week but still below previous wave's 9@90kg.
STANDING OVERHEAD PRESS ( 5/3/1 ):
3@32,5kg
3@37,5kg
8@42,5kg
-Best set ever@42,5 but estimated 1RM a tiny bit lower than last week's PR of 10@40kg.
UPRIGHT BB ROW:
10@42,5kg
0@42,5kg
0@42,5kg
-Those felt off again. Stopped after 1st set, i might dump them.
BICEPS EZ BAR CURL:
12@35,5kg
12@35,5kg
11@35,5kg
-Same performance with last week, a bit better control, nice. All time PR levels.
TRICEPS CABLE PUSHDOWN:
12@35kg
12@35kg ( +2 reps )
10@35kg
-Same comment with biceps, plus a small improvement.
-
21 November 2013
Bodyweight@session : n/a
Soreness : none
Injuries/aches : none
1,5 hour of full court basketball. Back on the hardwood after 1 year, nice!
Endurance was of course terrible, not only i haven't played basketball for a year but i also haven't done any form of cardio since September 24. Horribly out of shape.
Other than that i felt very strong at the court, the increased weight and my current all time upper body PR strength levels were obvious in taking contact.
I didn't do a lot of jumps since I've been out of that game for too long, a couple of 1-step lead in RVJs were in the 30'' area, not bad.
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Doing consistent 5 on 5 for you (and me) could help tremendously in terms of athleticism.
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Doing consistent 5 on 5 for you (and me) could help tremendously in terms of athleticism.
You mean like what Joel Smith said in this article?: http://www.just-fly-sports.com/long-sprinting-for-reactive-vertical-power-part-i/
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Yup
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@ian459: You tend to overcomplicate things , feels like you are looking at the tree and you are missing the forest. We were talking you into starting a general strength programm, you found a supermaximal eccentric training article. Now the chat is about basketball and general atheticism, you bring up an article about how long distance tempo running is a useful element in SL jump training. Don't get me wrong, i am not attacking you. This article is a good one, longer distance tempo runs are repeatedly praised by toddday in here too. Just no real reson to search an article about how full court basketball is benefitial for your general athleticism. Wanting to research is always good, but too much analyzing might make you lose focus imho.
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23 November 2013
Bodyweight@session : ~91kg
Soreness : various minor muscles aching from basktetball.
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 2 :: Week 2 :: Day 3
BENCH ( 5/3/1 ):
5@50kg
5@57,5kg
8@65kg
-Ties season's best estimated 1RM of last week's 9@62,5kg.
HIGH BAR FULL SQUAT ( Light day ):
5@50kg
5@60kg
5@70kg
-Meh, can't motivate myself with the light load.
HORIZONTAL LEG PRESS MACHINE:
12@400lbs ( +40 lbs )
12@400lbs ( +20 lbs )
12@400lbs
-Awesome. Was even a bit explosive on those.
CHINUPS:
8@BW+5kg ( +5 kg ) , ( -3 reps )
7@BW+5kg ( +5 kg ) , ( -1 rep )
6@BW+5kg ( +5 kg ) , ( -1 rep )
-Reasonable reps drop from switching to weighted. Still happy to be above 20 reps in 3 sets.
LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
8 each leg@35kg ( +5 kg )
8 each leg@35kg ( +5 kg )
8 each leg@35kg ( +5 kg )
-Great!
ABS COASTER MACHINE:
15@BW+7,5kg front
15@BW+7,5kg left
15@BW+7,5kg right
-Same loads again here but much better push. Adding next time.
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25 November 2013
Bodyweight@session : ~91kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 2 :: Week 3 :: Day 1
HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@70kg
3@80kg
5@90kg
-Great! Predicted 1RM a tiny bit lower than last week's 7@85 but form was better now, less lean plus no squat-morning at all.
BENCH PRESS ( Light day ):
5@40kg
5@47,5kg
5@55kg
-Too easy. Full pauses in all reps and sets.
STANDING SHOULDERS DB LATERAL RAISES.
12@8kg each hand
12@8kg each hand
12@8kg each hand
-Added those because i only hit shoulders once a week (OHP), deltoid anterior is neglected.
SEATED CHEST SUPPORTED ROW MACHINE:
8@75kg ( +5 kg ) , ( -2 reps )
8@75kg ( +5 kg ) , ( -2 reps )
8@75kg ( +5 kg ) , ( -2 reps )
-Very hard. The minimum 5kg jump of this machine is a lot.
PAUSED STANDING CALVE RAISES MACHINE:
20@60kg ( +5 reps )
17@60kg ( +2 reps )
15@60kg
-Stayed at the same load to switch to from 3x15 to 3x20. Failed, 20 reps with pauses at top and bottom of ROM is damn exhausting.
WEIGHTED CRUNCHES MACHINE:
15@100lbs ( +5 lbs )
15@100lbs ( +5 lbs )
15@100lbs ( +5 lbs )
-Nice. Abs keep responding well.
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27 November 2013
Bodyweight@session : ~91kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 2 :: Week 3 :: Day 2
ROMANIAN DEADLIFT ( 5/3/1 ):
5@80kg
3@90kg
6@100kg , ties predicted 1RM :personal-record: ( 116kg )
-Also heaviest set ever, previous was 8@90kg that gives the same 1RM.
STANDING OVERHEAD PRESS ( 5/3/1 ):
5@35kg
3@40kg
6@45kg
-Heaviest set ever, previous was 8@42,5kg. However predicted 1RM of 10@40kg that i did 2 weeks ago is 1kg heavier.
BICEPS EZ BAR CURL:
12@35,5kg
12@35,5kg
11@35,5kg
-Same performance with last week. Limit strength here, hard to improve.
TRICEPS CABLE PUSHDOWN:
12@35kg
12@35kg
10@35kg
-Same comment with biceps.
-
28 November 2013
Bodyweight@session : n/a
Soreness : none
Injuries/aches : none
1,5 hour of full court basketball.
Endurance was the same ( awful ). This time leg muscles gave up on me, vmos, glutes and calves started burning after 1hr.
Jumps felt a bit better though, had more bounce. Only did one rim jump, 10'4'' touch off a dropstep ( 29'' ).
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30 November 2013
Bodyweight@session : ~91,5kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 2 :: Week 3 :: Day 3
BENCH ( 5/3/1 ):
5@57,5kg
3@57,5kg
5@70kg
-Predicted 1RM lower than last week's 8@65kg but 5@70kg ties all time heaviest set.
HIGH BAR FULL SQUAT ( Light day ):
5@50kg
5@60kg
5@70kg
-Too easy.
HORIZONTAL LEG PRESS MACHINE:
HALF SQUATS:
3@80kg
3@90kg
3@100kg
-Decided to dump leg press and go to half squats. Want to start transitioning to a more power/jump oriented scheme.
Halfs felt a bit off since i haven't done them from mid 2012. Gonna progress them slowly.
CHINUPS:
9@BW+5kg ( +1 rep ) , predicted 1RM :personal-record:
7@BW+5kg
6@BW+5kg
-I have done 10@BW+5kg last year, but BW was around 88kg back then.
LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
10 each leg@35kg ( +2 reps )
10 each leg@35kg ( +2 reps )
10 each leg@35kg ( +2 reps )
-Stayed at same load to up the volume.
ABS COASTER MACHINE:
15@BW+10kg front ( +2,5 kg )
15@BW+10kg left ( +2,5 kg )
15@BW+10kg right ( +2,5 kg )
-Nice.
-
Updated wave 2 results and wave 3 schedule of 5/3/1 , see bottom of this post: 5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Comment:
At the last week of this wave the predicted 1RM stalled, actually it slightly regressed. It is still above the previous wave's though. I consider it reasonable because of the loads, i am reaching loads that i wasn't used to. Example, bench, before 5/3/1 i was doing 3x8 , i had topped at 62,5kg. So the 1st wave had me doing top sets of 60-62,5-65kg. Similar to what i was doing, so i did very well, more than expected. So at the end I rasied the 1RM more than the suggested 2,5kg. That put my top sets at 65-67,5-70 at the 2nd wave. 65 and 67,5 was still a 'natural continuum' so i did well, but 70kg was too heavy. Something similar happens in all lifts. I am recording my heaviest sets ever but the predicted 1RM is slightly lower. I believe that i am still on the right track. I raised the 1RM by small amounts this time so i expect getting used to those new loads will help me excel in the upcoming 3d wave.
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2 December 2013
Bodyweight@session : ~92kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 3 :: Week 1 :: Day 1
HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@65kg
5@75kg
9@85kg
-Awesome. The predicted 1RM (~110kg) is an all time below parellel :personal-record:
I do have heavier sets logged, but when i filmed them, what i thought was below parallel proved to be slightly above parallel.
BENCH PRESS ( Light day ):
5@42,5kg
5@50kg
5@57,5kg
-All full paused. Strong.
STANDING SHOULDERS DB LATERAL RAISES.
12@8kg each hand
12@8kg each hand
12@8kg each hand
SEATED CHEST SUPPORTED ROW MACHINE:
10@75kg ( +2 reps ) , ties :personal-record:
9@75kg ( +1 rep )
8@75kg
-Great. Best ever is 3x10 at that weight.
PAUSED STANDING CALVE RAISES MACHINE:
20@60kg
17@60kg
15@60kg
-No progress. It is 3xF here, 20 paused reps is brutal.
WEIGHTED CRUNCHES MACHINE:
20@100lbs ( +5 reps )
20@100lbs ( +5 reps )
20@100lbs ( +5 reps )
-Stayed at same load to up volume, nice.
-
funny, what i perceive as parallel or slightly below parallel turns out to be well below parallel on video.
-
funny, what i perceive as parallel or slightly below parallel turns out to be well below parallel on video.
Me too
-
Interesting, my recent experiences are the same lately, i occasionaly feel i lost depth but video proves me wrong. But in the past it was the opposite, film always proved my depth to be higher than i thought. Maybe it has to do with the fact that you both were always deep squatters, while my style was ramp up the weight and do each set as deep as possible, so my constantly incosistent depth was ruining my perception? And now that i am doing full squats only for a long time it got fixed? Or maybe it has to do with form. I allowed much more lean in the past, so as the bar got heavier i guess i leaned instead of sitting deeper, so same bar height, different hips height. A little bit of both i guess. Heh, silly/useless analysis of the day...
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For me, what tricks me in thinking that I'm not going deep enough is I feel flexiblity/mobility issues in my body and the lack of "cursive" movement, and THAT makes me think that I don't get deep enough. I feel like I load differently etc so I'm losing my depth awareness if you will.
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4 December 2013
Bodyweight@session : ~92kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 3 :: Week 1 :: Day 2
ROMANIAN DEADLIFT ( 5/3/1 ):
5@70kg
5@80kg
10@92,5kg , all time predicted 1RM :personal-record: ( 123kg )
-Awesome!
STANDING OVERHEAD PRESS ( 5/3/1 ):
5@32,5kg
5@37,5kg
8@42,5kg
-Wanted a 9th for a PR here too but failed it, same reps with last wave's 42,5kg. :-[
BICEPS EZ BAR CURL:
12@35,5kg
12@35,5kg
12@35,5kg
-Got my 3x12 finally. Damn hard!
TRICEPS CABLE PUSHDOWN:
12@35kg
12@35kg
12@35kg
-Same comment with biceps.
I also did:
-8 DB lunges each leg , 12kg dbs
-8 BB BSS each leg , empty bar ( 20kg )
-8 BB lunges each leg , empty bar ( 20kg )
Wanted to see what feels better to start doing, i will go with BB lunges.
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5 December 2013
Bodyweight@session : n/a
Soreness : glutes 4/5, WTF, 20-30kg lunges destroyed them!
Injuries/aches : none
1,5 hour of full court basketball.
Endurance : Felt a little worse than the previous times, so a little worse than awful! :uhhhfacepalm:
Jumps : Got a 10'1'' SVJ ( 26'' ) and a 10'5'' 2-steps RVJ ( 30'' ). Fair.
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7 December 2013
Bodyweight@session : 92kg
Soreness : glutes still a little sore
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 3 :: Week 1 :: Day 3
BENCH ( 5/3/1 ):
5@50kg
5@57,5kg
9@65kg , predicted 1RM :personal-record:
-Predicted 1RM PR by 0,2kg, 83,9kg, previous was last year's 83,7kg ( 8@67,5kg ). I'll take it.
HIGH BAR FULL SQUAT ( Light day ):
5@55kg
5@65kg
5@75kg
-Easy.
HALF SQUATS:
3@85kg
3@95kg
3@105kg
-Strong but again harder than i thought. Filmed them, they are harder because i go much lower than i used to. Will upload later.
CHINUPS:
9@BW+5kg ( +1 rep ) , predicted 1RM :personal-record:
7@BW+5kg
6@BW+5kg
-Same reps with last week but 0,5kg heavier, so new 1RM PR is 125kg vs 124,5kg. I'll take that too.
LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
10 each leg@35kg
10 each leg@35kg
10 each leg@35kg
-Meh, thought i did 30kg last time, that's why they felt easy.
ABS COASTER MACHINE:
20@BW+10kg front ( +5 reps )
20@BW+10kg left ( +5 reps )
20@BW+10kg right ( +5 reps )
-Stayed at same load to up the volume, very strong.
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10 December 2013
Bodyweight@session : ~91,75kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 3 :: Week 2 :: Day 1
HIGH BAR FULL SQUAT ( 5/3/1 day ):
3@70kg
3@80kg
7@90kg
-Great! Predicted 1RM a tiny bit lower than last week's 9@85kg, but 7@90kg is a 7RM PR, also in last wave's 90kg maxout i could do 5.
BENCH PRESS ( Light day ):
5@42,5kg
5@50kg
5@57,5kg
-Paused. Easy. Strong.
STANDING SHOULDERS DB LATERAL RAISES.
12@8kg each hand
12@8kg each hand
12@8kg each hand
-Those are starting to feel less challenging.
SEATED CHEST SUPPORTED ROW MACHINE:
10@75kg
10@75kg ( +1 rep )
9@75kg ( +1 rep )
-Hard but strong.
PAUSED STANDING CALVE RAISES MACHINE:
20@60kg
18@60kg ( +1 rep )
16@60kg ( +1 rep )
-This is so hard to progress because of the pauses.
WEIGHTED CRUNCHES MACHINE:
Skipped, run out of time.
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11 December 2013
Bodyweight@session : ~91,5kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 3 :: Week 2 :: Day 2
ROMANIAN DEADLIFT ( 5/3/1 ):
3@75kg
3@85kg
9@97,5kg , all time predicted 1RM :personal-record: ( ~126kg )
-Awesome! Previous predicted 1RM PR was ~123kg ( 10@92,5kg ).
STANDING OVERHEAD PRESS ( 5/3/1 ):
3@35kg
3@40kg
8@45kg , all time predicted 1RM :personal-record: ( ~56kg )
-Awesome! Previous predicted 1RM PR was ~53kg( 10@40kg ).
BARBELL LUNGES:
8 each leg@20kg
8 each leg@30kg
8 each leg@40kg
-Feels like the limiting factor here ( for now, 2nd session doing them ) is getting used to the movement.
BICEPS EZ BAR CURL:
12@34,5kg
12@34,5kg
12@34,5kg
-Felt a bit harder than last week.
TRICEPS CABLE PUSHDOWN:
12@35kg
12@35kg
12@35kg
-Felt a bit harder than last week too.
-
progress progress progress progress
-
^Thanks, i am having steady progress indeed. But i was coming from ~4 months of no lifting and i gained about 10kgs since i re-started, so it was rather expected. Plus my numbers are still weak. But i am pushing all time PRs on every lift currently so happy with that.
12 December 2013
Bodyweight@session : n/a
Soreness : glutes and VMOs.
Injuries/aches : none
1,5 hour of full court basketball.
Endurance : Felt a little improved this time finally. However VMOs and glutes gave out on me after a while, not recovered from lifting both yesterday and the day before.
Jumps : Only 1 rim jump at the end ( exhausted ), got an embarrassing 10'2'' dropstep ( 27'' ). :uhhhfacepalm:
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14 December 2013
Bodyweight@session : ~91,5kg
Soreness : none.
Injuries/aches : none.
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 3 :: Week 2 :: Day 3
BENCH ( 5/3/1 ):
3@52,5kg
3@60kg
8@67,5kg
-I had to do 9 reps to beat last week's 9@65kg PR since 8@67,5 gives slightly lower 1RM. Couldn't, 8th rep was too hard.
Still good though. Also being 0,5 kg lighter than last week gives a silly all time predicted 1RM/BW :personal-record:
HIGH BAR FULL SQUAT ( Light day ):
5@55kg
5@65kg
5@75kg
-Easy, 55 are actually REA squats, 65 and 75 speed squats.
HALF SQUATS:
3@90kg ( +5 kg )
3@100kg ( +5 kg )
3@110kg ( +5 kg )
-Tried to go a bit higher but not too high. Mechanics still off. Stronger although heavier loads though.
CHINUPS:
10@BW+5kg ( +1 rep ) , predicted 1RM :personal-record:
8@BW+5kg ( +1 rep )
6@BW+5kg
-10@BW+5kg is the most ive ever done but i was 3kg lighter back then.
-24 total reps ties the most I've done @BW+5kg and i was also 3kg lighter back then, so double :personal-record:
LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
10 each leg@40kg ( +5 kg )
10 each leg@40kg ( +5 kg )
10 each leg@40kg ( +5 kg )
-Very strong despite load increase.
ABS COASTER MACHINE:
20@BW+12,5kg front ( +2,5 kg )
20@BW+12,5kg left ( +2,5 kg )
20@BW+12,5kg right ( +2,5 kg )
-Reps 15 to 20 were damn hard. Still very strong.
-
So this is my depth at half squats the previous week:
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2013_12_07_half_squats_105kg.jpg)
I suppose this is too deep, i remember Lance saying that the ideal depth is a little lower than your RVJ plant depth.
So this week ( today ) i did them like this:
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2013_12_14_half_squats_110kg.jpg)
What do you guys think? Is this too high? Which depth should i use?
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To me, the bottom ones look better and even that is "too low" for my liking. I guess I understand by the term "half squat" a "quarter squat".
-
Hey vag, are these the half squats that you suggested me to do? What depth do you think I should do for most carryover into vertical?
-
@rapror : Yes, you are right, the higher depth is better. Inspecting the videos, the higher rom ones are much more explosive and stable. The others are slower, it is actually a strength exercise, they are not half squats, they are cheating full squats.
@ian459: Yes they are. The depth varies on what you want to get out of them. For example, adarqui that used them as his main strength exercise went lower, like in my first pic. But you are doing full squats for strength and halfs as a vert-oriented power exercise ( which is the best combo imho ) so do them higher, somewhere around the 2nd pic depth. Here, found a video of Lance coaching them, he discusses the depth too ( 3'' below SVJ depth ):
http://www.youtube.com/watch?v=BoD5ditPmJo
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17 December 2013
Bodyweight@session : ~91,5kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 3 :: Week 3 :: Day 1
HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@75kg
3@85kg
6@95kg
-Awesome! Predicted 1RM :personal-record: (~110kg).
6RM :personal-record: too obviously.
Also first time repping above bw after ~1,5 year.
BENCH PRESS ( Light day ):
5@42,5kg
5@50kg
5@57,5kg
-Paused. Easy. Strong.
STANDING SHOULDERS DB LATERAL RAISES.
12@8kg each hand
12@8kg each hand
12@8kg each hand
-Less challenging, should have used 10s.
SEATED CHEST SUPPORTED ROW MACHINE:
10@75kg
9@75kg ( -1 rep )
8@75kg ( -1 rep )
-Hands were sweating and it ruined grip. FML.
PAUSED STANDING CALVE RAISES MACHINE:
20@60kg
19@60kg ( +1 rep )
17@60kg ( +1 rep )
-Damn hard. Progress very slow but at least steady.
WEIGHTED CRUNCHES MACHINE:
20@100lbs
20@100lbs
20@100lbs
-Stayed at same load because i didn't do them last week.
-
Hey very nice, although the volume of squatting that you're doing is so low...
-
yeah vag, get with the program. all the cool kids are doing high volume now. it's not like you're PR'ing once a week with your current set up.
-
Haha
-
^Yup, also don't forget i was squatting 3x8 twice a week for 2 months straight before switching to 5/3/1.
In other news, Tuesdays heaviest full squat set ever also had the best form ever, i was never able to keep the load midfoot, especially on a max out set like this.
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2013_12_17_squat_95kg.jpg)
:wowthatwasnutswtf:
-
Haha you're on a rampage lately, getting progress in both weight lifted and form.
I wonder what the actual gains are? Logically, since you do such a low volume, it would make sense these are strength gains, unless it's not some kind of delayed movement efficiency effect from the higher volume that you did before?
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^Yup, also don't forget i was squatting 3x8 twice a week for 2 months straight before switching to 5/3/1.
In other news, Tuesdays heaviest full squat set ever also had the best form ever, i was never able to keep the load midfoot, especially on a max out set like this.
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2013_12_17_squat_95kg.jpg)
:wowthatwasnutswtf:
I just bought these shoes! How are they? Waiting on delivery, so excited to squat in them though!
-
@raptor: Thanks! Dunno about the 'nature' of the gains. I think it's true strength, because even after the 3x8 phase the volume was not so low as you think, i was doing 3x5 submax on a different day which also featured 3x12 deep leg press, recently substituted by supramax half squats. Thighs are bigger than ever too currently ( 67cm / 26 1/2'' ).
@gukl: I have them for a bit more than 1 year. Very happy with them, although it is the first o-lift pair i ever bought so nothing to compare to. Compared to normal sneakers it is a different world as expected. Did you by the Power Perfect IIs that i own or the Powerlift Trainers? Hope the former, because the latter looks alike but is a different ( worse ) shoe. Relevant discussion here : http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg77722/#msg77722
-
Good to hear! I bought the ones you have, heard about the powerlift shoes being more of a hybrid, for which the name makes no sense!
-
21 December 2013
Bodyweight@session : ~91,5kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Wave 3 :: Week 3 :: Day 2
ROMANIAN DEADLIFT ( 5/3/1 ):
5@82,5kg
3@92,5kg
7@102,5kg , heaviest load i have ever done for reps so obviously 7RM :personal-record:
-However predicted 1RM a bit lower than last week's. Still 2nd best ever.
STANDING OVERHEAD PRESS ( 5/3/1 ):
5@37,5kg
3@42,5kg
5@47,5kg , heaviest load i have ever done for reps here too, so obviously 5RM :personal-record:
-Predicted 1RM a bit lower than last week's but still 2nd best ever here too.
BARBELL LUNGES:
8 each leg@40kg ( +20kg )
8 each leg@45kg ( +15kg )
8 each leg@50kg ( +10kg )
-As expected, getting the groove of the movement allows huge initial gains.
BICEPS EZ BAR CURL:
12@34,5kg
12@34,5kg
12@34,5kg
-Damn hard.
TRICEPS CABLE PUSHDOWN:
12@35kg
12@35kg
12@35kg
-Unexpected easy, could have done 37,5.
-
Work was hectic till Christmas Eve's night, couldn't train. After that I am already one week off now, resting body and mind. Not eating that good, drinking too much but oh, well!
Updated wave 3 results of 5/3/1 , see bottom of this post: 5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
Great success at this 3d wave despite not unloading, big PRs and improvements in all lifts. 5/3/1 has been working very well for me. I think i will continue as planned and do a couple more waves, then start a cut and switch to Lance's 3-set-progress thing.
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Was scheduled to restart today but I am down with a bad flu, high fever, coughing etc, FML!!! :ffffffuuuuuu:
-
11 January 2014
Bodyweight@session : ~89kg
Soreness : none
Injuries/aches : none
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
5@70kg
3@80kg
2@90kg
-Bar felt light on back even on 90kg but detrained legs failed me, VMOs hamstrings and abductors started burning after 70kg.
BENCH PRESS:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
STANDING OVERHEAD PRESS:
5@20kg
5@25kg
5@30kg
5@35kg
5@40kg
SEATED CHEST SUPPORTED ROW MACHINE:
5@30kg
5@40kg
5@50kg
5@60kg
5@70kg
Here we go again. It was supposed to be a 10 days break but flu and work made them 20. FML. On the good side, i didn't feel that weak, feels like i'll be back to were i was pretty quick. Will probably do this 5x5 thing to get back at it for next week ( 3 sessions ), then get back to the 5/3/1. I also lost 2,5 kg but holidays+flu makes the loss evaluation totally fuzzy.
-
13 January 2014
Bodyweight@session : 90kg
Soreness : quads, hamstrings, glutes, chest, shoulders
Injuries/aches : none
HIGH BAR FULL SQUAT:
10@20kg
-Wanted to do low-weight sets of 10 reps to speed up DOMS recovery but felt a sharp pain in right hamstring with empty bar so had to stop.
Substituted with:
SEATED HORIZONTAL LEG PRESS MACHINE:
15@200lbs
15@250lbs
15@300lbs
-That went much better, hamstring bugged a bit but nothing like the squats.
STANDING SHOULDERS DB LATERAL RAISES.
12@8kg each hand
12@8kg each hand
12@8kg each hand
-Nice, less challenging than what i expected.
WIDE GRIP LAT PULLDOWN:
8@150lbs
8@150lbs
8@150lbs
-Didn't get sore at all at back from row machine so thinking of substituting it, let's see if i get sore with this.
PAUSED STANDING CALVE RAISES MACHINE:
20@50kg
20@50kg
20@50kg
-10 kg lighter than where i was to ease back to them.
WEIGHTED CRUNCHES MACHINE:
20@80lbs
20@80lbs
20@80lbs
-25 lbs lighter than where i was to ease back to them.
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15 January 2014
Bodyweight@session : ~89,5kg
Soreness : quads, hamstrings, calves fried, shoulders, lats
Injuries/aches : none
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
1@100kg
-Hamstring good to go. Lowered volume because i have bball tomorrow.
I was aiming for 110kg but legs are still detrained, vmos and hamstrings started burning after the 80kg triple and 100kg was very hard so stopped there.
BENCH PRESS:
5@20kg
5@40kg
5@50kg
5@60kg
5@65kg
BICEPS Z-BAR CURL:
10@22kg
10@27kg
10@32kg
TRICEPS CABLE PUSHDOWN:
10@20kg
10@25kg
10@30kg
LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
8 each leg@25kg
8 each leg@25kg
8 each leg@25kg
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16 January 2014
Bodyweight@session : ???
Soreness : quads, glutes, hamstrings, calves , chest
Injuries/aches : none
1,5 hours full court basketball.
Endurance & vert : terrible.
I didn't expect better after not playing for about 1 month and with sore legs from gym. Tried only 1 rim jump that was a shit-tastic 10'2'' ( 27'' ) dropstep. :uhhhfacepalm:
Still, i gotta (wanna) re-base my training towards a more performance-oriented planning. More thoughts and discussion soon.
-
New plan:
Monday:
Hang powercleans : 5x3
Squat : build up to 3RM
Bench : Lance 3-set-progress.
Lat pull down : Lance 3-set-progress.
Paused calve raises : 3x20
Abs
Tuesday:
Sprints/jumps at the park whenever weather allows it.
Wednesday:
RDL : Lance 3-set-progress.
OHP : Lance 3-set-progress.
BB LUNGES : Lance 3-set-progress.
Biceps : 3x12
Triceps : 3x12
Thursday:
Full court bball
Friday: rest or Saturday's workout if not possible to do it on Saturday.
Saturday:
Push-press : 3x5
Squat : Lance 3-set-progress.
Chinups : Lance 3-set-progress.
SL calve raises : 3x10 each leg
Abs
Sunday : rest
Lance 3-set-progress: Do 3 sets of as AMRAP ( dont go to failure, stop a couple of reps shy ).
When total reps are less than lower limit, stay at same weight.
When reps are more than higher limit, add weight.
When reps are between limits, go by feel/form.
The limits i will use are 18->24, which corresponds to 3x6->3x8.
Not MUCH changes from what i was doing, here are the highligts:
-I will now be squatting 2xweekly, plus RDL/lunges on the 3d day. I am very weak, need to up volume and intensity and strengthen those legs.
-I will be implementing that intensity/volume alternating in squats. Always wanted to do that. Also the high intensity-low volume Monday will have me better recovered/potentiated for Thursday's bball.
-I am dumping the row machine and switching to wide grip lat pulldown.
-I am introducing explosive lifts before squats.
Why not more 5/3/1 as i said? I feel i need more volume at this point. I am very happy with how 5/3/1 went and i will sure be doing it in the future, need to push more now though.
Gonna do this for a couple more months, then reschedule and switch priority to actually jumping and utilizing the ( hopefully ) newfound strength.
Dietary, i don't want to start cutting yet. Actually, i don't want to lose weight, i like this size for myself. I do want/need to get leaner though, so eventually i must lose some weight. Just not yet, i need to push strength up a bit more before cutting. So to compromise worlds, I will attempt to stay at the same weight for ~2 more months and if possible achieve a recomposition. I will reduce carbs and up fats, also will try to go [bulk-on-gym-days-cut-on-other-days] and see what happens. If some fat loss comes, very welcomed. If not, so be it, at least i will have self-experimented on recomposition while maintaining weight. After that, somwhere in mid March (together with the programm change mentioned above ) i will start a long slow cut till mid-end of July. That is 4-4,5 months of cutting, i am willing to allow a drop of 8-10kg, 80kg will be my lower limit for that.
Gym and diet plans combined should have me at a vert-peak condition in July, lighter, leaner and stronger than ever, with movement/jumping efficiency high too.
Goals are to tie my PRs, 30'' SVJ and 35'' RVJ.
Feel free to post any thoughts/objections/corrections/whatever.
-
Why not more 5/3/1 as i said? I feel i need more volume at this point. I am very happy with how 5/3/1 went and i will sure be doing it in the future, need to push more now though.
Gonna do this for a couple more months, then reschedule and switch priority to actually jumping and utilizing the ( hopefully ) newfound strength.
I think, and have said it said from more knowledgeable lifters, that naturals need a lot of volume to make gains. 531 is just bullshit, imho, it only works when people do a lot of assistance volume as well. It's a long debate how the HIIT fad came and misled a lot of people by claiming you could get away with doing like 1 set of 5 and call it a day as long it was high intensity. Naturals thrive on volume, lots of volume. And one thing i've noticed vag, you'll do volume for months, but then you never harvest your gains! You should transition into a few weeks of low reps just to extract the gains before starting a new volume cycle.
-
it depends, it depends...
-
I disagree about 531 being bullshit. We can depate about how effective it is, for which cases, if it can be effective on the long run, other programs that deliver better etc, but bs, no!
About harvesting the gains, i guess you mean some kind of periodization? I don't completely agree that switching to lower reps harvests the gains. Kellyb says ( and i agree ) either you improve your 1RM or your 10RM by 20% , the strength gain is 20%. If your goal is squat 1RM, then sure i am with you. But for vert, harvesting would be switching to explosive/RFD/peak phases. Of course those phases utilize singles a lot so i can't say you are wrong either. Anyway, I used to be much better and a big fan of periodization, but now it is a consious decision that i don't do it. After that long quad injury and my switch to full squats ( i was a halfs boy ), my numbers are still too low to think periodization or whatever fancy. I refuse to complicate things until i can hit at least 1,5BW. But yeah, of course i don't disagree with the grow-harvest idea, that is the plan anyway:
Why not more 5/3/1 as i said? I feel i need more volume at this point. I am very happy with how 5/3/1 went and i will sure be doing it in the future, need to push more now though.
Gonna do this for a couple more months, then reschedule and switch priority to actually jumping and utilizing the ( hopefully ) newfound strength.
PS : Just had a highly oxymoron notice : that squat gains harvest that you say i never do and i argue i don't need to, isn't that what i did with 5/3/1? Switching to weekly low RM attempts after 2 months of 3x8, lol :trollface:
PS2 : DO YOU GUYS LIKE THE SCHEDULING?
-
what's your main goal right now? the set up looks a little confused, like you're trying to do a bit of everything.
-
Oh i know you do it for squats ✓. I was thinking of BP in particular ✘.
-
@entropy: tbh, i don't really care to harvest any gains in bench, i am happy as long as i am progressively overloading, no real difference for me if it is the 8RM or 1RM that i progressed. Not a bad idea though, will keep it in mind!
@LBSS: Why do you think it is confused? I am not doubting, i am asking to understand better. It is basically the same setup that i have been doing all year: 3 whole body workouts per week, day 1/3 squat+upper, day 2 RDL+lunge+upper. What i changed is this intensity/volume squat alternating in days 1/3 and the explosive lifts addition before squats, hp clean day1 and push press day3. Both those modifications are meant to be a preparation to a more performance-oriented setup without disturbing the main goal. The main goal for all lifts is strength, achieved with a little upped volume compared to the 5/3/1, thus the shift to Lance's 3-set-progress. It could be 3x8, Lance's thing is pretty much 3x8 with a tad of more fun and AREG.
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18 January 2014
Bodyweight@session : ~90kg
Soreness : abs, hip flexors ( ??? probably from bball )
Injuries/aches : none
ROMANIAN DEADLIFT:
5@20kg
5@40kg
5@60kg
5@80kg
4@100kg
-Lost grip, legs were good for more.
BB LUNGES:
6 each leg @40kg
6 each leg @40kg
6 each leg @40kg
-Rather too light but took it easy on both weight and volume.
PUSH PRESS:
5@20kg
5@30kg
5@40kg
5@50kg
3@55kg
-This is fun, i like!
CHINUPS;
8@BW
8@BW
8@BW
-Felt like it was arms and not back failing me. Not bad though.
-
20 January 2014
Bodyweight@session : ~90,5kg
Soreness : hamstrings and glutes fried, shoulders, lats, arms sore but not that much, also very sore inner thighs, WTF?
Injuries/aches : none
3-sets-progress template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg97128/#msg97128)
Workout #1 ( Week #1 )
HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
3@50kg
1@60kg
-Up to 50 all great, 60 was too heavy, failed to catch 2nd rep.
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
3@60kg
2@80kg
3@95kg
-Legs still too sore, still good though. Form had flaws but overall happy with current level. Very close to season's best 6@95kg already.
BENCH PRESS:
5@60kg
5@60kg
5@60kg
Total = 15 reps.
-Weaker than i expected, too early i guess. Hope strength bounces back fast.
WIDE GRIP LAT PULLDOWN:
8@150lbs
8@150lbs
8@150lbs
Total = 24 reps.
-Nice.
PAUSED STANDING CALVE RAISES MACHINE:
20@55kg
15@55kg
15@55kg
-Calves unrecovered too, they weren't sore but they started burning after 1st set.
ABS COASTER MACHINE:
20@BW
20@BW
20@BW
-Was doing those with BW+10kg before xmas break but took it easy.
Averall, all muscles are still slowly adapting, getting very sore at each exercise, not ready to push 100% yet. Well, it's been only 4-5 workouts after that 20 days break so what did i expect? Patience!
-
21 January 2014
Bodyweight@session : ~90,5kg
Soreness : low soreness at quads, chest, upper abs and calves
Injuries/aches : none
PLYOS SESSION
Haven't done that for like... 2 years! :wowthatwasnutswtf:
BILATERAL LINE HOPS:
4x10 seconds.
-Nice, getting 35-40 hits.
MULTI RESPONSE TUCK JUMPS:
4x10
-Felt good, minimum GCT and bouncy.
20'' DEPTH JUMPS:
3x5
-Felt smooth but jumping low, like FA was good but there was major leak in power output.
SVJs;
3x3
-Those feel uncoordinated. Consistent around 24''. Those were head height jumps @home, PR is 28'' as a reference.
Overall, as expected, i am probably aeons behind in RFD/movement efficiency, where movement = jumping.
No rush, it will come back if i keep up with this. Happy with how that went given how long it's been.
-
22 January 2014
Bodyweight@session : ~89,5kg
Soreness : chest, calves, a little quads and a lot forearms ( from cleans? )
Injuries/aches : none
3-sets-progress template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg97128/#msg97128)
Workout #2 ( Week #1 )
ROMANIAN DEADLIFT:
8@85kg
7@85kg
6@85kg
Total = 21 reps.
-Nice. Grip was the limiting factor. Lets see if i will ever bring my gloves to the gym.
STANDING OVERHEAD PRESS:
8@40kg
7@40kg
6@40kg
Total = 21 reps.
-Nice, i expected to be in the 15 reps area at that weight.
BB LUNGE:
8@40kg
8@40kg
8@40kg
Total = 24 reps.
-Nice. Feeling a burn around the middle of the quad of the supporting leg at last reps of each set, who know what that is.
BICEPS Z-BAR CURL:
10@32kg
10@32kg
8@32kg
Total = 28 reps.
-Meh, weak, i expected an easy 3x10, not to fail on 3d set :(
TRICEPS CABLE PUSHDOWN:
10@30kg
10@30kg
10@30kg
Total = 30 reps.
-Easy 3x10 as expected here, maybe too easy.
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no. do not.
(http://image.spreadshirt.com/image-server/v1/designs/12484206,width%3D178,height%3D178/Sweet-Lifting-Gloves-Bro.png)
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^lololol, I wasn't aware of that cult at all!
Check this out, guys ranting about lebron wearing them:
(http://chicago.barstoolsports.com/files/2013/10/Capture98.jpg)
http://www.barstoolsports.com/m/chicago/super-page/sweet-weight-lifting-gloves-fuckboy/
I’d rather not go to the gym at all* then go to the gym wearing a pair of bitch mittens.
*Wasn’t going to the gym anyway but you get the point.
Sorry, this time its necessary. Wears weight lifting gloves = does double anal
i thought lifting gloves were reserved for skinny asian/indian kids wearing windbreakers…
-
That's LeBron, his dad and their kid?!
-
That's LeBron, his dad and their kid?!
yeah and his poor dad has had so much trouble with his knees the past few years. poor guy, he's getting on in years.
-
But if it's LeBron and his dad, then... how did they make "the kid"?
-
But if it's LeBron and his dad, then... how did they make "the kid"?
(http://ionenewsone.files.wordpress.com/2012/03/lebron-james-mom.jpg)
-
With Delonte West's girlfriend?!
-
23 January 2014
Bodyweight@session : ???
Soreness : glutes, hamstrings, calves, traps, biceps, triceps, ENOUGH WITH THAT NOOB DOMS, FFFFUUUUUU
Injuries/aches : none
1,5 hours full court basketball.
Endurance & vert : a little bit improved
Had better breaths. Still nowhere near fit though. Also felt a bit more light on my feet, like more ready for a jump. Only did one rim jump again, cold, again just a 10'2'' ( 27'' ) dropstep.
Patience...
-
25 January 2014
Bodyweight@session : ~91kg, oops!
Soreness : just a tiny bit sore hamstrings, finally i am adapting.
Injuries/aches : none
3-sets-progress template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg97128/#msg97128)
Workout #3 ( Week #1 )
PUSH PRESS:
5@50kg
5@50kg
5@50kg
-I really really like those.
HIGH BAR FULL SQUAT:
8@80kg
8@80kg
8@80kg
Total = 24 reps.
-Very nice. First volume session after 5/3/1, i was peaking at 3x8@70kg before.
CHINUPS:
10@BW
8@BW
7@BW
Total = 25 reps, ties BW 3-sets-total :personal-record:
-Moving back to weighted ones next time.
LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
10 each leg@25kg ( +2 reps per leg )
10 each leg@25kg ( +2 reps per leg )
10 each leg@25kg ( +2 reps per leg )
WEIGHTED CRUNCHES MACHINE:
20@90lbs ( +10 lbs )
20@90lbs ( +10 lbs )
20@90lbs ( +10 lbs )
Good day, felt very strong. Possibly because that noob whole body soreness finally retreated.
-
27 January 2014
Bodyweight@session : ~90kg
Soreness : hamstrings, VMOs and glutes, volume squatting got me back to doms city when i thought it was over.
Injuries/aches : none
3-sets-progress template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg97128/#msg97128)
Workout #4 ( Week #2 )
HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
3@50kg
1@60kg
-Same with last time. Improved form/smoothness/speed but failed 2nd 60kg catch again.
HIGH BAR FULL SQUAT:
7@20kg
5@40kg
3@60kg
1@90kg
3@97,5kg ( +2,5kg )
-Nice. Heaviest set for reps since injury. Better form than last week's 3x95 too.
Afrer re-reading that kellyb article about warming up, i did that unrack-and-hold-supramax-before-the-top-set thing. Feels like it works.
I did mess the warmup earlier though jumping from 60 to 90. Thought 80 to 97,5 was too much, but then 60 to 90 is too, should have done 85.
BENCH PRESS:
7@60kg ( +2 reps )
6@60kg ( +1 rep )
6@60kg ( +1 rep )
Total = 19 reps ( +4 reps )
-Good improvement but still too weak.
WIDE GRIP LAT PULLDOWN:
8@160lbs ( +10 lbs )
8@160lbs ( +10 lbs )
8@160lbs ( +10 lbs )
Total = 24 reps.
-Great. Back responds so much better than chest. Always was like that though, deal with it.
PAUSED STANDING CALVE RAISES MACHINE:
20@55kg
17@55kg ( +2 reps )
16@55kg ( +1 rep )
-I am starting to believe it is the TUT that burns me out and not the load. First 15 are easy, then ( about 1 minute in ) it becomes too hard.
Will up the weight although i didn't reach the planned 3x20 and see what happens.
ABS COASTER MACHINE:
20@BW+5kg ( +5 kg )
20@BW+5kg ( +5 kg )
20@BW+5kg ( +5 kg )
-Nice.
-
28 January 2014
Bodyweight@session : ~90kg
Soreness : slightly in hamstrings
Injuries/aches : none
PLYOS SESSION
BILATERAL LINE HOPS:
4x40 hops
-I get about 40 hops per 10 seconds so stopped timing sets of 10 seconds and did sets of 40 hops instead.
DUMBBELL SWINGS:
4x10@10kg
-Very nice, felt it 100% hips/glutes driven.
DUMBBELL JUMP SQUATS:
3x5@10kg each hand
-Reset at each rep, not rhythmic. Felt smooth but low.
SVJs;
3x3
-Felt good. Steady at around 25'', one or two 25,5''. Last week i was at 24'' max so nice.
-
29 January 2014
Bodyweight@session : ~90kg
Soreness : none, 1st workout since restarting with zero doms
Injuries/aches : none
3-sets-progress template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg97128/#msg97128)
Workout #5 ( Week #2 )
ROMANIAN DEADLIFT:
10@85kg ( +2 reps )
8@85kg ( +1 reps )
8@85kg ( +2 reps )
Total = 26 reps ( +5 reps )
-Great.
STANDING OVERHEAD PRESS:
9@40kg ( +1 rep )
7@40kg
6@40kg
Total = 22 reps ( +1 rep )
-Too small progress, not happy.
BB LUNGE:
8 each leg@42,5kg ( +2,5 kg )
8 each leg@42,5kg ( +2,5 kg )
8 each leg@42,5kg ( +2,5 kg )
Total = 24 reps.
-Challenging but not hard. Limit is going out of breath at last reps, not legs strength.
BICEPS Z-BAR CURL:
10@32kg
10@32kg
10@32kg ( +2 reps )
Total = 30 reps ( +2 reps )
-Strong this time, got my 3x10 easy.
TRICEPS CABLE PUSHDOWN:
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
Total = 30 reps.
-Nice, got that easy again despite the increase.
-
30 January 2014
Bodyweight@session : ???
Soreness : just a little bit glutes and hamstrings.
Injuries/aches : none
1,5 hours full court basketball.
Endurance & vert : both felt a little bit improved again.
Definitely had better breaths. Vert felt improved too, got a couple of blocks and good rebound jumps. No rim jumps this time.
Gotta fit a ME jumps session in my schedule, must see where i am.
-
1 February 2014
Bodyweight@session : ~90,5kg
Soreness : none
Injuries/aches : none
3-sets-progress template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg97128/#msg97128)
Workout #6 ( Week #2 )
PUSH PRESS:
5@52,5kg ( +2,5 kg )
5@52,5kg ( +2,5 kg )
5@52,5kg ( +2,5 kg )
-Very hard but got the same reps despite the load increase, nice.
HIGH BAR FULL SQUAT:
8@82,5kg ( +2,5 kg )
8@82,5kg ( +2,5 kg )
8@82,5kg ( +2,5 kg )
Total = 24 reps.
-Same comment with push-press.
CHINUPS:
8@BW+5kg ( +5 kg ) , ( -2 reps )
7@BW+5kg ( +5 kg ) , ( -1 reps )
6@BW+5kg ( +5 kg ) , ( -1 reps )
Total = 21 reps ( -4 reps )
-Expected drop from switching to weighted chins.
LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
10 each leg@30kg ( +5 kg )
10 each leg@30kg ( +5 kg )
10 each leg@30kg ( +5 kg )
-Nice.
WEIGHTED CRUNCHES MACHINE:
20@95lbs ( +5 lbs )
20@95lbs ( +5 lbs )
20@95lbs ( +5 lbs )
-Nice.
-
3 February 2014
Bodyweight@session : ~91kg
Soreness : just a little tight quads
Injuries/aches : none
3-sets-progress template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg97128/#msg97128)
Workout #7 ( Week #3 )
HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
3@50kg
1@60kg
-Again failed to catch 2nd rep@60kg. Maybe i have to use 55kg as top set to progress.
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
3@60kg
1@80kg
3@100kg ( +2,5kg )
-Lost depth, they were parallel, not full. On the bright side, they were not squatmornings but upright.
Also, i somehow forgot to do a 90kg single, jumped from 80kg to the 100kg work set. Duh!
I will stay at the same load next time to reach full depth.
BENCH PRESS:
8@60kg ( +1 rep )
7@60kg ( +1 rep )
6@60kg
Total = 21 reps ( +2 reps )
-Some improvement. Want more.
WIDE GRIP LAT PULLDOWN:
8@170lbs ( +10 lbs )
8@170lbs ( +10 lbs )
8@170lbs ( +10 lbs )
Total = 24 reps.
-Awesome. Back is trustworthy for progress.
PAUSED STANDING CALVE RAISES MACHINE:
20@60kg ( +5 kg )
17@60kg ( +5 kg )
16@60kg ( +5 kg )
-As i said last week, i upped the load although i didn't reach 3x20 last time. Indeed it was the tut that burned me and not the load itself.
Got the same reps and everything felt the same, easy till rep 14-15, burning hell afterwards.
ABS COASTER MACHINE:
20@BW+7,5kg ( +2,5 kg )
20@BW+7,5kg ( +2,5 kg )
20@BW+7,5kg ( +2,5 kg )
-Hard but nice.
-
4 February 2014
Bodyweight@session : ~90kg
Soreness : chest, lats, calves
Injuries/aches : none
PLYOS SESSION
BILATERAL LINE HOPS:
4x40 hops
DUMBBELL SWINGS:
4x10@10kg
DUMBBELL JUMP SQUATS:
3x5@10kg each hand
-Those felt higher than last time.
SVJs:
3x3
-Mostly 25''. Got one 26'' and one ~26,5'' on first set which is awesome, 3d consecutive progressing session! :wowthatwasnutswtf:
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5 February 2014
Bodyweight@session : ~90kg
Soreness : chest, slightly
Injuries/aches : none
3-sets-progress template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg97128/#msg97128)
Workout #8 ( Week #3 )
ROMANIAN DEADLIFT:
8@90kg ( +5kg ) , ( -2 reps )
8@90kg ( +5kg )
8@90kg ( +5kg )
Total = 24 reps ( -2 reps )
-Great. Got 3x8 despite increasing 5(!)kg. Was easy too.
STANDING OVERHEAD PRESS:
10@40kg ( +1 rep ) , ties 10RM :personal-record:
8@40kg ( +2 reps )
8@40kg ( +2 reps )
Total = 26 reps ( +5 reps )
-Awesome.
BB LUNGE:
8 each leg@45kg ( +2,5 kg )
8 each leg@45kg ( +2,5 kg )
8 each leg@45kg ( +2,5 kg )
Total = 24 reps.
-Easier than last time despite increase.
BICEPS Z-BAR CURL:
10@34,5kg ( +2,5 kg )
10@34,5kg ( +2,5 kg )
10@34,5kg ( +2,5 kg )
Total = 30 reps
-Great, got all reps despite increase.
TRICEPS CABLE PUSHDOWN:
10@35kg ( +2,5 kg )
10@35kg ( +2,5 kg )
10@35kg ( +2,5 kg )
Total = 30 reps.
-Great, got all reps despite increase.
WTF happened, beast mode out of nowhere. No caffeine, 6hrs sleep, semi-fasted. Very welcomed anyway.
-
6 February 2014
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1,5 hours full court basketball.
Endurance : Steady, much better than the original awfulness, still far away from fit.
Vert : Felt a bit improved in the game. Did one rim jump at the end ( ultra fatigued ), got 3'' above rim off 1 step and that rim looks 1'' higher too, so 28'' or maybe 29''. Shit height but improvement. Again, i can't really tell where i am if i don't do a dedicated ME jumps session but weather is not my ally.
-
I think i will swap days 1-2 of my gym training.
Now weekly plan ( regarding legs, i wont mention upper since it is irrelevant with this decision ) is:
Mon: cleans+squat 3RM+calves ( gym day 1 )
Tues : sprints and/or jumps and/or plyos
Wed : RDL+lunge ( gym day 2 )
Thirs: bball
Fri : rest
Sat : pushpress+squat 3x8+calves ( gym day 3 )
Sun : rest
Switching Monday with Wednesday will :
1) Bring an optimum days space between squats. Now it is 3RM 48 hrs after 3x8 and then 3x8 5 days after 3RM. Those gaps will become 4 and 3 days then correspondigly.
2) The 3RM squat one day before bball day will be much less taxing ( bball performance-wise ) than 3xF RDL + 3xF lunges. It may even potentiate me. Might change it with MSEM soon.
Calves stay at mondays though, again because i dont want to be pushing them 1 day before bball.
:lololol:
-
8 February 2014
Bodyweight@session : ~90,5kg
Soreness : none
Injuries/aches : none
3-sets-progress template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg97128/#msg97128)
Workout #9 ( Week #3 )
PUSH PRESS:
5@55kg ( +2,5 kg )
5@55kg ( +2,5 kg )
5@55kg ( +2,5 kg )
-Love those. Last reps are taxing for back though. Are 5-rep sets too much for a power exercise like this?
HIGH BAR FULL SQUAT:
8@85kg ( +2,5 kg )
7@85kg ( +2,5 kg ) , ( -1 rep )
7@85kg ( +2,5 kg ) , ( -1 rep )
Total = 22 reps. ( -2 reps )
-Very hard. Happy to get those reps at that load though. I can do more but i stop at the first squatmorning-ish rep.
CHINUPS:
9@BW+5kg ( +1 rep )
7@BW+5kg
6@BW+5kg
Total = 22 reps ( +1 rep )
-Nice. Just 1 rep shy of PR( 10 ) already .
LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
10 each leg@35kg ( +5 kg )
10 each leg@35kg ( +5 kg )
10 each leg@35kg ( +5 kg )
-Surprising easy. WTF, no burn at all.
WEIGHTED CRUNCHES MACHINE:
Forgot to do those, FFFFUUUUUUU.
-
10 February 2014
Bodyweight@session : ~91,75kg, oops!
Soreness : none
Injuries/aches : none
3-sets-progress template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg97128/#msg97128)
Workout #10 ( Week #4 )
ROMANIAN DEADLIFT:
6@95kg ( +5kg ) , ( -2 reps )
8@95kg ( +5kg )
6@95kg ( +5kg ) , ( -2 reps )
Total = 22 reps ( -2 reps )
-Lost sets 1 and 3 due to grip again. Legs very strong, 95kg still lightweight.
BB LUNGE:
8 each leg@50kg ( +5 kg )
8 each leg@50kg ( +5 kg )
8 each leg@50kg ( +5 kg )
Total = 24 reps.
-Very nice. 5kg jump and yet got all reps. Pchain responding damn well.
BENCH PRESS:
8@60kg
8@60kg ( +1 rep )
7@60kg ( +1 rep )
Total = 23 reps ( +2 reps )
-Still not at 3x8. Upping load next time, fuck the 1 missed rep.
WIDE GRIP LAT PULLDOWN:
7@180lbs ( +10 lbs ) , ( -1 rep )
7@180lbs ( +10 lbs ) , ( -1 rep )
7@180lbs ( +10 lbs ) , ( -1 rep )
Total = 21 reps ( -3 reps )
-Awesome. Third consecutive time adding the minimum 10lbs increment with minimum reps loss.
PAUSED STANDING CALVE RAISES MACHINE:
20@60kg
17@60kg
16@60kg
-Now way to progress those. I should either switch to 3x20 non paused or 3x15 paused.
WEIGHTED CRUNCHES MACHINE:
20@100lbs ( +5 lbs )
20@100lbs ( +5 lbs )
20@100lbs ( +5 lbs )
-Those were not meant to be done today but i forgot to do them on Saturday.
-
11 February 2014
Bodyweight@session : ~90,5kg
Soreness : chest, hamstrings, glutes, calves
Injuries/aches : none
PLYOS SESSION
BILATERAL LINE HOPS:
4x40 hops
MR TUCK JUMPS:
3x10
DUMBBELL SWINGS:
3x10@10kg
DUMBBELL JUMP SQUATS ( rhythmic ):
3x5@10kg each hand
SVJs:
3x3
-All 25''ish , ~1'' lower than last time.
This is very interesting. First time doing this session after a volume day and everything felt like shit. No pop, no bounce, nothing. I know it is not a big discovery, jumping performance should be expected to be better 24hrs after a squat 3RM than after 3xF RDL and lunges. But it looks like i did well to switch volume with intensity day, now i will have bball after the intensity day. Of course it could be just a bad day today. Let's see what happens later this week...
Edit : Just noticed, this is my journal's post #2000!!! :wowthatwasnutswtf: :personal-record:
-
Edit : Just noticed, this is my journal's post #2000!!! :wowthatwasnutswtf: :personal-record:
You've put in work son.
Your accomplishments are quite impressive. Keep it up. :highfive:
-
Thanks a lot man, you keep it up too!
-
11 February 2014
Bodyweight@session : ~91kg
Soreness : none
Injuries/aches : none
3-sets-progress template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg97128/#msg97128)
Workout #11 ( Week #4 )
HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
3@50kg
1@60kg
-That's it, 4th session failing to catch 2nd rep@60kg, will move down to 55kg as top set and progress from there.
HIGH BAR FULL SQUAT:
7@20kg
5@40kg
3@60kg
2@80kg
1@90kg
3@100kg
-Got depth too this time. Very hard but legit 3RM.
STANDING OVERHEAD PRESS:
8@42,5kg ( +2,5kg ) , ( -2 reps )
6@42,5kg ( +2,5kg ) , ( -2 reps )
6@42,5kg ( +2,5kg ) , ( -2 reps )
Total = 20 reps ( -6 reps )
-Big reps drop from load increase. Wanted a bit more, sth like 8-7-7.
BICEPS Z-BAR CURL:
10@37kg ( +2,5kg )
10@37kg ( +2,5kg )
10@37kg ( +2,5kg ) , ( -2 reps )
-Great. 10@37kg is probably all time :personal-record:
TRICEPS CABLE PUSHDOWN:
10@37,5kg ( +2,5kg )
10@37,5kg ( +2,5kg )
10@37,5kg ( +2,5kg ) , ( -2 reps )
-Great too, 10@37,5kg is also probably all time :personal-record:
-
You should film the cleans and see what happens.
-
^True. I did a series of filming and correcting them with Lance in the past though. Technique feels good, what feels like missing is power at the pull. One problem could be my short torso / long arms combination, it sets the bar too low for starting point which limits my dip too. To have the bar at hip crease i need to be holding it snatch-wide. Maybe i will switch to snatches, not sure.
-
Of course you have to hold it snatch-grip wide for the bar to rest at the hip crease. That's what the snatch grip IS for.
The jumping position in the clean is much lower than the hip crease, kinda in the middle of the femur or even lower, just above the knees.
-
^That seems to be the problem, my dip was too 'shallow' so there was not enough room/time to generate force at the jump. In the old videos that Lance approved, the dip was evidently deeper.
13 February 2014
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1,5 hours full court basketball.
Endurance : Steady, or maybe a bit better. Legs felt unrecovered. Were not sore but after playing some time they got tired and started burning. FML. Might switch 3RM to MSEM which was the plan for later anyway, so i might implement it a bit earlier.
Vert : Got the chance to do a rim jump at a good state, warmed up but not exhausted. I got my first legit 10'4'' touch ( 29'' ) after a long long time. It was off 1 step, nice!
-
15 February 2014
Bodyweight@session : ~90,5kg
Soreness : none
Injuries/aches : none
3-sets-progress template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg97128/#msg97128)
Workout #12 ( Week #4 )
PUSH PRESS:
3@55kg
3@57,5kg
3@57,5kg
2@60kg
-Experimented with 4x3 instead of 3x5. 55 too light, 60 too heavy, should have done all sets at 57,5
HIGH BAR FULL SQUAT:
8@87,5kg ( +2,5 kg )
8@87,5kg ( +2,5 kg ) , ( +1 rep )
8@87,5kg ( +2,5 kg ) , ( +1 rep )
Total = 24 reps. ( +2 reps )
-Awesome, more weight, more reps, better form.
8@87,5kg is an all time 8RM :personal-record:
Best sets ever are 6@95kg and 9@85kg which both give give ~1kg higher 1RM, but they were done in 5/3/1, this time it was 3 consecutive 8RM PR sets :wowthatwasnutswtf:
CHINUPS:
9@BW+5kg
7@BW+5kg
6@BW+5kg
Total = 22 reps
-Same as last time. A little bit better control.
LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
10 each leg@40kg ( +5 kg )
10 each leg@40kg ( +5 kg )
10 each leg@40kg ( +5 kg )
-Very nice. Not too hard, room for more.
ABS COASTER MACHINE:
20@BW+10kg ( +2,5 kg )
20@BW+10kg ( +2,5 kg )
20@BW+10kg ( +2,5 kg )
-Very hard but got all reps. Staying at same load next time though.
-
17 February 2014
Bodyweight@session : ~91,5kg
Soreness : VMOs & hamstrings sore, quads tight.
Injuries/aches : none
3-sets-progress template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg97128/#msg97128)
Workout #13 ( Week #5 )
ROMANIAN DEADLIFT:
10@95kg ( +4 reps ) , 10 RM :personal-record: , all time predicted 1RM :personal-record:
7@95kg ( -1 rep )
6@95kg
Total = 23 reps ( +3 reps )
-Awesome. The latter sets were compromised by grip and not even grip strength, sweaty hands was the limiting factor.
BB LUNGE:
8 each leg@52,5kg ( +2,5 kg )
8 each leg@52,5kg ( +2,5 kg )
8 each leg@52,5kg ( +2,5 kg )
Total = 24 reps.
-Brutal but got my 3x8 again, awesome.
BENCH PRESS:
7@62,5kg ( +2,5 kg ) , ( -1 rep )
7@62,5kg ( +2,5 kg ) , ( -1 rep )
6@62,5kg ( +2,5 kg ) , ( -1 rep )
Total = 20 reps ( -3 reps )
-Lost 3 reps due to load increase but predicted 1RM increased, fair.
WIDE GRIP LAT PULLDOWN:
8@180lbs ( +1 rep )
8@180lbs ( +1 rep )
8@180lbs ( +1 rep )
Total = 24 reps ( +3 reps )
-Very strong. PRish level but i gotta check.
PAUSED STANDING CALVE RAISES MACHINE:
20@60kg
17@60kg
15@60kg ( -1 rep )
-Regressed 1 rep. Maybe exhausted from all the previous today's achievements.
-
Did some body measurements.
Net morning weight : 89,5kg / 197lbs
Waist : 92,5cm / 36,5''
Online bodyfat estimation : 18,5%
BI scale bodyfat estimation : 17.7%
So i am around 18%. Which, although fat, is GOOD, because i was never below 19-20 at that weight. LBM is PRish and it looks like that too, i look more muscular than ever. Various other measurements also confirm it as they are all at PR levels, bicep peak is 42cm/16,5'' , max thigh circumference is 68cm/26,75'', chest is 110cm/43,3''. I am itching to start cutting for a couple of weeks now. Not yet though, 2,5 more weeks like now, then 1 week of skiing and then i am changing it all, starting the cut and the jump transition.
-
19 February 2014
Bodyweight@session : ~91kg
Soreness : none
Injuries/aches : none
3-sets-progress template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg97128/#msg97128)
Workout #14 ( Week #5 )
HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
3@50kg
0@60kg
-Lol, was trying to focus on technique but i was thinking too much and it ruined my top set.
HIGH BAR FULL SQUAT:
5@20kg
4@40kg
3@60kg
2@80kg
1@90kg
3@102,5kg ( +2,5kg )
-Very good. Better power/form than last week's 100kg triple. Post-injury 3RM :personal-record:
SINGLE LEG ECCENTRIC LEG PRESS:
5 each leg@200lbs
5 each leg@225lbs
5 each leg@250lbs
5 each leg@275lbs
-Did those as a ski oriented exercise, gonna do a few more ski-relevant stuff those coming weeks. Inspired from this article: http://www.mensfitness.com/training/endurance/5-best-gym-exercises-to-prep-you-for-the-slopes
With one leg, lower the plate down for six seconds. When you’re at the bottom, push up with two feet. Moore advises to go slowly, resisting the weight coming down on you to keep the movement smooth and in control. (If you are having to move too fast, then the weight is too heavy, says Moore.) About 80 percent of alpine skiing is eccentric, so this downward pressure helps mimic when you are going into a turn, with inertia and gravity pushing you into the ground.
Tempo i used was 0:0:5.
STANDING OVERHEAD PRESS:
9@42,5kg ( +1 rep )
7@42,5kg ( +1 rep )
6@42,5kg
Total = 22 reps ( +2 reps )
-Nice. Actually first set a silly :personal-record: as i have never done 9 reps with that (or a higher ) weight. Also just a tiny bit shy of all time PR that is 8@45kg.
WEIGHTED CRUNCHES MACHINE:
20@105lbs ( +5 lbs )
20@105lbs ( +5 lbs )
20@105lbs ( +5 lbs )
-Nice.
BICEPS Z-BAR CURL:
TRICEPS CABLE PUSHDOWN:
Workout got too long so i skipped those.
-
superslow is superdumb. when is your leg doing a smooth, continuous eccentric movement for five seconds on a ski slope?
-
^Well, it is not that uncommon. It would depend a lot on the skiing style i guess. Slalom style ( sharp small radius turns ) are much shorter in time, but my prefered style is wide big-radius turns, those are prolonged, 3-5 seconds does occur often. And it does feel like i am slowly dipping more as the turn continues. BUT, I am not sure if it is eccentric indeed, maybe it is isometric?
Anyway, even if we suppose that this SL eccentric leg press mimics perfectly what i do at the slopes, the logic is still dumb. How can a few sets of 5 reps help you in a movement that you will do many hundrends of times each day? And i do not even want to go into this sport movement mimic in the gym thing, i am so NOT a fan of that ( RVJ deadlifts anyone? :P ).
I did find that article a little dumb myself too. RDLs and 4x4 unweighted jump squats, really? I believe i am perfectly covered by working my legs 3*weekly. I just found that eccentric element interesting and different and gave it a chance on the 3RM squat day that i didn't do anything else for legs. If i had to really choose something useful for skiing it would be either 20+ reppers and/or various depths isometric holds, both squats of cource. But i can't allow myself to do endur....blargh, don't even want to say it.
TLDR : Just playing around, it's a three sessions thing anyway.
-
I actually love that you're doing that... that's something I should do for one-leg jumping, which is very isometric in nature in the plant, which is where I usually fail.
-
Yes, i guess it makes much more sense for SL jumping. On the other hand, when you are doing BB lunges and stepping forward with some momentum too, your one leg has to decelerate/stabilize your 200lbs body and 100-sth lbs on your back, not to mention the added difficulty due to balance. That is some serious eccentric training too. But i understand the TUT is significantly smaller. Try it out, it is a nice exercise, very easy and safe etc, the only annoying thing is that each set lasts something like 2 minutes.
-
Pic from Wednesday's squatting :
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2014_02_19_squat_102_5kg.JPG)
Not bad at all, expecially for a 3RM set. Can't say the same about cam's focus though :uhhhfacepalm:
-
You look like entropy
-
^I wish you meant the squat form but i guess you mean the beard? It is an illusion, a combination of the bad focus and some object/shadow in the background aligned with my chin.
-
22 February 2014
Bodyweight@session : ~91,5kg
Soreness : none
Injuries/aches : none
3-sets-progress template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg97128/#msg97128)
Workout #15 ( Week #5 )
PUSH PRESS:
Cancelled, gym was awfully packed today.
HIGH BAR FULL SQUAT:
8@90kg ( +2,5 kg )
8@90kg ( +2,5 kg )
8@90kg ( +2,5 kg )
Total = 24 reps.
-Brutal but got it.
This is all time 8RM :personal-record: , also post injury predicted 1RM :personal-record:.
Also, considering i was barely getting parallel post injury when i thought i was going full, i dare to say that this is an all time predicted full squat 1RM :personal-record:
And so, almost 2 years after that injury, i can finally stop mentioning it and say ( backing it up with my squat ) : I AM BACK!!!
CHINUPS:
10@BW+5kg ( +1 rep ) , ties :personal-record: for BW+5kg
7@BW+5kg
7@BW+5kg , ( +1 rep )
Total = 24 reps , ( +2 reps ) , ties 3-sets-total-reps :personal-record: for BW+5kg
LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
10 each leg@45kg ( +5 kg )
10 each leg@45kg ( +5 kg )
10 each leg@45kg ( +5 kg )
-Very wide ROM, prolonged pauses at top and bottom, very strong.
ABS COASTER MACHINE:
20@BW+10kg
20@BW+10kg
20@BW+10kg
-Got it fairly easy today while it was very hard last week, good.
-
The itch to start cutting has been growing more and more, i can hardly resist now. Might even start it today.
First rough plans, about 500kcals daily deficit. That is a 3500kcals weekly deficit, which should lead to a loss of ~0,5kg per week / 2kg per month. So now i am at a training weight of 91kg, i will be 89kg at end of March, 87kg at end of April, 85kg at end of May. That is a good weight and time span to reevaluate. Not changing gym schedule for now, i will mess up some more with ski stuff and change my schedule when i come back as planned.
-
24 February 2014
Bodyweight@session : ~90,5kg
Soreness : none
Injuries/aches : none
3-sets-progress template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg97128/#msg97128)
Workout #16 ( Week #6 )
ROMANIAN DEADLIFT:
10@100kg ( +5 kg ) , 10 RM :personal-record: , all time predicted 1RM :personal-record:
7@100kg ( +5 kg )
6@100kg ( +5 kg )
Total = 23 reps
-Beasting! 5 kg up from previous week's all time PR.
BB LUNGE:
7 each leg@55kg ( +2,5 kg ) , ( -1 rep )
7 each leg@55kg ( +2,5 kg ) , ( -1 rep )
7 each leg@55kg ( +2,5 kg ) , ( -1 rep )
Total = 21 reps ( -3 reps )
-Reached a reps decrease after 6 consecutive increasing sessions. Still very strong.
BENCH PRESS:
8@62,5kg ( +1 rep )
8@62,5kg ( +1 rep )
8@62,5kg ( +2 reps )
Total = 24 reps ( +3 reps )
-Got my 3x8, good reps increase, however feeling weak here.
WIDE GRIP LAT PULLDOWN:
8@180lbs
8@180lbs
8@180lbs
Total = 24 reps
-Same reps and load, better control.
PAUSED STANDING CALVE RAISES MACHINE:
20@60kg
20@60kg ( +3 reps )
18@60kg ( +3 reps )
-Finally, progress!
Good session.
-
26 February 2014
Bodyweight@session : ~90kg
Soreness : none
Injuries/aches : none
3-sets-progress template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg97128/#msg97128)
Workout #17 ( Week #6 )
HANG POWER CLEAN:
Cancelled, dont want to even slightly risk injuries with explosive lifts, will bring them back (most probably snatches instead tbh) after skiing.
HIGH BAR FULL SQUAT:
7@20kg
5@40kg
3@60kg
2@80kg
1@95kg
3@105kg ( +2,5kg ) , all time full squat 3RM :personal-record:
-Awesome. First time EVER full squatting 105kg. Best full squat logged is 102,5*5.
I have been stronger, but whenever i tried 105 and above, depth was limited to parallel at best, :wowthatwasnutswtf: :personal-record:
SINGLE LEG ECCENTRIC LEG PRESS:
5 each leg@240lbs ( +40 lbs )
5 each leg@260lbs ( +25 lbs )
5 each leg@280lbs ( +30 lbs )
5 each leg@300lbs ( +25 lbs )
-Brutal but nice, tempo was 1:1:5.
WEIGHTED CRUNCHES MACHINE:
20@110lbs ( +5 lbs )
20@110lbs ( +5 lbs )
20@110lbs ( +5 lbs )
-Strong.
STANDING OVERHEAD PRESS:
BICEPS Z-BAR CURL:
TRICEPS CABLE PUSHDOWN:
Was very short on time so postponed all those, gonna do a complementary session tomorrow.
-
attaboy.
-
Damn... you're like wine aren't you?
-
^Thanks both! A bit pathetic to have a squat 105kg triple as an accomplishment but progress is progress and PRs are PRs. Cheers to more!
:lololol:
-
27 February 2014
Bodyweight@session : ~90kg
Soreness : Quads very tight, that eccentric slow SL leg press works!
Injuries/aches : none
Complementary session for yesterday ( shoulders/biceps/triceps ):
SHOULDERS SEATED NEUTRAL GRIP DB OHP:
10@10kg each hand
10@10kg each hand
10@10kg each hand
10@10kg each hand
SHOULDERS DB FLYES:
8@10kg each hand
8@10kg each hand
8@10kg each hand
BICEPS DB CONCENTRATION CURLS:
10kg : 15 L - 15 R
10kg : 14 L - 15 R
10kg : 12 L - 14 R
TRICEPS SEATED DB EXTENSIONS:
15@10kg
15@10kg
15@10kg
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1 March 2014
Bodyweight@session : ~90kg
Soreness : none
Injuries/aches : none
3-sets-progress template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg97128/#msg97128)
Workout #18 ( Week #6 )
PUSH PRESS:
Cancelled, no explosive lifts till back from skiing.
HIGH BAR FULL SQUAT:
8@92,5kg ( +2,5 kg )
8@92,5kg ( +2,5 kg )
8@92,5kg ( +2,5 kg )
Total = 24 reps.
Again, new all time 8RM :personal-record: AND all time predicted 1RM :personal-record:
Reached predicted 1RM 250lbs milestone, :personal-record: Next stop : 125kg ( ~275lbs ) and then 135kg (~300lbs ).
Was VERY hard but a bit easier than last time, especially on eccentric. Maybe the SL eccentric leg press helped? Or just a good day.
CHINUPS:
11@BW+5kg ( +1 rep ) , :personal-record: for BW+5kg, predicted 1RM :personal-record:
7@BW+5kg
6@BW+5kg , ( -1 rep )
Total = 24 reps , ties 3-sets-total-reps :personal-record: for BW+5kg
CHEST DIPS:
5@BW
4@BW
3@BW
-First time in my life doing those. WTF, so difficult. My pull/push strength difference is hilarious!
LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
10 each leg@50kg ( +5 kg )
10 each leg@50kg ( +5 kg )
10 each leg@50kg ( +5 kg )
-Very wide ROM, prolonged pauses at top and bottom, very strong. And guess what... :personal-record: ( previous was 8 reps each leg at same load ).
ABS COASTER MACHINE:
20@BW+10kg straight
20@BW+10kg tilted left
20@BW+10kg tilted right
-Stronger than ever, perfect control. Should have added and set a PR here too. Oh, well.
:derp:
-
4 March 2014
Bodyweight@session : ~90kg
Soreness : none
Injuries/aches : none
3-sets-progress template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg97128/#msg97128)
Workout #19 ( Week #7 )
ROMANIAN DEADLIFT:
12@100kg ( +2 reps ) , 12 RM :personal-record: , all time predicted 1RM :personal-record:
8@100kg ( +1 rep)
6@100kg
Total = 26 reps , ( +3 reps ) , 3-set-reps :personal-record: ( previous was 26 again but load was only 85kg ).
-LOL, it wasn't even hard, i had more reps in the tank in set 1 and 2, WTF!
BB LUNGE:
6 each leg@55kg ( -1 rep )
6 each leg@55kg ( -1 rep )
6 each leg@55kg ( -1 rep )
Total = 18 reps ( -3 reps )
-Easy for legs but hip flexor was acting up slightly at bottom of ROM (?) so didn't push it.
BENCH PRESS:
7@62,5kg ( -1 rep )
7@62,5kg ( -1 rep )
7@62,5kg ( -1 rep )
Total = 21 reps ( -3 reps )
-Weirdness: bar felt very light but i was running out of gas at rep 6 of each set.
WIDE GRIP LAT PULLDOWN:
8@180lbs
8@180lbs
8@180lbs
Total = 24 reps
-Very strong. Was good for 190 but decided to play it safe here too.
WEIGHTED CRUNCHES MACHINE:
20@110lbs
20@110lbs
20@110lbs
-Strong.
-
To be honest... I have yet to find a weight at the RDL that challenges me legs-wise... it's always a matter of losing my grip with them, never me not being able to do them.
-
^True, it was always the grip that failed me. Pretty often it was not even grip strength, it was the hall humidity and my sweat that made the grip slide so eventually i lost it. I found a way to deal with that, paper napkins, lol. But still, with the sliding gone it still feels it is the grip 'endurance' that keeps me from doing more reps. Then again i never did low reps to verify my real max. Anyway, it's cool as it is now, good reps at good weight.
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canvas straps cost like $15-20.
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6 March 2014
Bodyweight@session : ~90,5kg
Soreness : none
Injuries/aches : none
3-sets-progress template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg97128/#msg97128)
Workout #20 ( Week #7 )
HIGH BAR FULL SQUAT:
7@20kg
5@40kg
3@60kg
2@80kg
1@100kg
3@110kg ( +5kg ) , all time full squat 3RM :personal-record: , all time predicted 1RM :personal-record:
-Very hard but got it, despite the 5kg increase. Was set to do 107,5kg but the 100kg single flew up so i got greedy, it worked.
Also first time EVER full squatting 110kg, even a single would be :personal-record:
SINGLE LEG ECCENTRIC LEG PRESS:
Enough, ski is too close now, need some freshness.
STANDING BARBELL OVERHEAD PRESS:
8@42,5kg ( -1 rep )
7@42,5kg
7@42,5kg ( +1 rep )
Total = 22 reps.
Expected drop from not doing those last week. Happy to keep the 3-sets total reps.
CHINUPS:
10@BW+5kg , ( -1 rep )
8@BW+5kg ( +1 rep )
7@BW+5kg ( +1 rep )
Total = 25 reps , ( +1 rep ) all time 3-sets-total-reps :personal-record: for BW+5kg, previous was 24.
-Got 1 rep less at the first set, but also got my total reps PR so can't complain.
PAUSED STANDING CALVE RAISES MACHINE:
20@60kg
20@60kg
18@60kg
-Pauses at top and bottom were a bit prolonged. Buuuuurn!
-
So this 7-week 3-sets-progress cycle has ended, and the outcome is great success. Coming back from my ski week i will be changing the whole thing up. Main focus becomes getting the jump groove back and also becoming serious with cutting. Will be interesting!
Alright, see you all next week! :highfive:
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Back! :highfive:
Skiing was awesome. Legs were, as expected, stronger than ever, able to handle more stress, more km, less fatigue etc. Came back with huge systemic fatigue, a light pull on my right calve and a light sprain on my left ankle. Curious to see how one week of intense endurance work will affect legs.
-
man i'm jelly. would have been so fun to go skiing, it's been so long for me. but with just a week over there and being based in vienna, it didn't make sense.
-
Yes, skiing is awesome, doesn't resemble any other sport. Hard to mix it with tourism though. You could split the trip, like go to a ski resort for 2-3 days, then spend the rest of the time back to Vienna for traditional tourism. But that would be a different trip.
Ok, so i officially started cutting. Weight is about the same (about 90-91kg/200lbs wet), goal remains an average/approximate loss of 0,5kg/1lb per week 2kg/4,5lbs per month. I should end up at 85kg/187lbs by end of May. Will be evaluating/adjusting all the time of course.
As for training plan, have not decided yet, but i am leaning towards that standard template i am following lately with minor adjustments. 3x8 becomes 3x5, explosive lifts come back in, 3RM squat day becomes MSEM.
So it should be something like:
Monday:
RDL
Lunges
Bench
Lat pull-down
Calves
Tuesday:
Sprints & jumps
Wednesday:
Jump snatch
MSEM squat
OHP
Biceps
Triceps
Abs
Thursday:
bball
Friday:
rest
Saturday:
Push press
Squat 3x5
Chinups
Calves
Abs
Sunday:
Maybe rest, maybe sprints and jumps.
Approved?
-
I would re-arrange that in a way where the plyos/jumps/sprints are being prioritized. Check out my last post in my log and see what you think.
-
also, i know that lyle at least generally recommends cutting sets, not reps, on a cut.
-
I would re-arrange that in a way where the plyos/jumps/sprints are being prioritized. Check out my last post in my log and see what you think.
I saw your schedule already and liked it. I agree that my setup is not optimal for fresh and/or potentiated ME jumps. I am not switching totally sprint/jump oriented yet though, this is more like a transition phase, easing back at it. In my mind i had mid May as the time to put jumps as #1 priority and setup the whole thing around them. By then i will have gotten the jumping groove back, i will have hopefully reached that 1,5*BW milestone ( yeah, pathetic, i know, but for me it is huge ) and i will have completed my cut too.
also, i know that lyle at least generally recommends cutting sets, not reps, on a cut.
That is interesting. What to cut from 3x8 though? Do 2 sets of 8? Weird but interesting. Also, in my mind i had going from 8s to 5s serving as an intensity orientation switch. Ah, confused now.
Also, does he recommend to do that in all lifts? I was thinking of changing only the leg exercises that interest me the most, for upper i was planning to keep 3x8 at everything.
-
Hm... for me it's almost impossible to train on the track during Winter and during Summer... for the simple fact that during Winter it's too cold and snow on the track, and during Summer it's too hot (40+ degrees Celsius) and you die.
-
it's not an exact science, and that was for his basic bulking routine. in my brain it makes a sort of foggy sense to switch to 2x8 rather than 3x5 but i'm not sure it matters that much at the end of the day. 2x8 allows you to maintain the same intensity, or something like that. if you want to switch to 3x5, just do it.
-
^Hm, this is very interesting. I had intensity as an opposite of volume in my mind, bringing the reps down and upping the weight would seem more intense. But then again you don't have to hold resources for a 3d set so you can go harder. I've seen that work, building to XRM on 531 had much faster progress than 3x8. I am leaning towards trying it, thanks!
18 March 2014
Bodyweight@session : ~88,5kg :o
Soreness : none
Injuries/aches : none
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
5@80kg
5@90kg
BENCH PRESS:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
5@65kg
WIDE GRIP LAT PULLDOWN:
5@120lbs
5@140lbs
5@160lbs
5@180lbs
5@200lbs
Comments:
Not starting new template yet, gonna do one more session like this (ramping up 5s) to get back at it.
It went very nice today, didn't feel detrained in any exercise, muscle/movement memory was there. Good weights for base strength for my pathetic weak structure.
Bodyweight, damn, it looks like i lost 1,5kg or so this week of skiing. It is amazing, we eat and drink like pigs and we lose weight, it happens every time but it never ceases to amaze me. The numbers (energy balance ) confirm it, it is very reasonable, but feeling the difference between being an office potato and practicing a sport for 5-6 hours daily is jaw-dropping. Yeah, no shit!
-
Wait... could you guys repeat the whole intensity-volume debate? I don't understand exactly what you mean.
-
it's wankery, i don't think it matters that much at our levels of training.
-
20 March 2014
Bodyweight@session : ???
Soreness : chest, lats and abductors, all very slightly
Injuries/aches : :ninja:
1 ½ hour full court basketball
FML, that calve strain flared up and ruined my bball day. It is high up in the fibularis longus, about 4'' below knee. Weird, it didn't bug at squatting, does not bug in any everyday activity, did not bug at all in bball warmups ( including some medium effort RVJs ). It only bugs in a few sudden rapid moves ( sprints/pivots ) and not always too. Back home i am unable to make it hurt. I took it easy though, played one or two speeds down and then I massaged and stretched the shit out of all calve muscles.
-
Body composition measurements:
Net morning weight : 87,7kg / 193lbs
Waist : 92cm / 36,2''
Online bodyfat estimation : 18,6%
BI scale bodyfat estimation : 17.2%
AVERAGE bodyfat estimation : 17.9%
Previous:
Net morning weight : 89,5kg / 197lbs
Waist : 92,5cm / 36,5''
Online bodyfat estimation : 18,5%
BI scale bodyfat estimation : 17.7%
AVERAGE bodyfat estimation : 18.1%
So i am 1,8kg/4lbs down but average bf from scale and online calculator is only 0,2% down, i am at 17,9 vs 18,1 one month ago, pathetic! :pissed:
On my defense, i did feel bloated and that probably sk(r)ewed the online calculator result. That is also verified by the big gap with the BI-scale ( 1,5% ), they are never so much apart. I think that a low 17% is more realistic, that's how it looks too. Let's wait for next week's measurements.
-
22 March 2014
Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
3@60kg
2@80kg
1@100kg
½@115kg
-Wanted a 1RM PR so jumped from 100 to 115, too much jump, could only half squat it.
SEATED NEUTRAL GRIP DB OHP:
5@12kg each hand
5@14kg each hand
5@16kg each hand
5@18kg each hand
5@20kg each hand
-Good job kingfish! Zero back stress at 40kg total load, not the case at all with same load BB OHP.
CHINUPS:
10@BW
10@BW
10@BW
-LOL, unweighted 3-sets-total-reps :personal-record:
-
Damn, that's great chinuping... never did 3x10
-
Thanks, didnt expect it either. On the other hand, last time i did chinups i PRed with 25 reps in 3 sets (10-8-7) and it was BW(90,5kg that day)+5kg , working load was 95,5kg. So 30@88,5 makes sense i guess...
-
calve:
(http://1.bp.blogspot.com/_iD9VteYIdH4/S-APW-K7PUI/AAAAAAAAAXs/zjrutVz4XwI/s1600/IMG_1605.JPG)
(http://media.lonelyplanet.com/lpi/26367/26367-12/681x454.jpg)
calf:
(https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSHtW6scu6euFrhfTew_MqhkMWXZ_5HKOwfS8MHa1wfXYRMTPcvzkYvPKY)
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^^^
lololol, the meaning difference is chaotic and hilarious, thanks for pointing that out!
I blame the plural ( which is calves ), seeing so many articles talk about calves i never noticed/imagined the singular could hide such a trap!
LOL, still hilarious!
PS : i am talking about a small tear in my iceberg-strong calf so calve is a tiny bit valid :P
-
don't sleep on cow strength, either. :highfive:
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26 March 2014
Bodyweight@session : ~89kg, bloated
Soreness : none
Injuries/aches : none
HIGH BAR FULL SQUAT ( MSEM ):
3x1@95kg
3x1@100kg
-Nice but still weaker than before ski, everything feels 5-10kg weaker than what i would expect. Bar feels light on back, it is the legs that fail me, they act weaker than they feel.
Not sure if detrained from not squatting for 10 days the ski week or unrecovered from the ski brutality itself. I guess the next weeks progress will show.
BENCH PRESS:
8@60kg
8@60kg
-Hah, interesting. That 1-less-set thing is nice, you get to push so much more, like it!
WIDE GRIP LAT PULLDOWN:
8@180lbs
8@180lbs
-Same comment with bench.
PAUSED STANDING CALVES RAISES:
20@50kg
15@50kg
15@50kg
-Bigger pauses at top and bottom. Explosive up, slow down. Less weight of course. Brutal but nice.
-
27 March 2014
-Was supposed to be bball day but got canceled, they had to use the court for something. :pissed:
-Wanted to go run/jump instead but there was a huge storm. :uhhhfacepalm:
-VMOs got sore from MSEM squats! WTF, 6 submax singles and i get sore? Calves VERY sore but that was expected, i knew i burned them when i did them.
In other news, i think the diet is going very good. I am beginning to see the first leaning proofs, slight cuts have appeared in my shoulders and between VMOs/vastus lateralis. Biceps look more toned too. Belly fat/appearence has not changed much though, i blame the increased alcohol consumption lately, gotta check it. This is VERY interesting, i have done many cuts so far but they were all too fast and i think never combined with full-time lifting, so they ended up shrinking me and weakening me instead of leaning me. It may work really well this time though, taking it nice and slow while if full gym rhythm. And i haven't even started with sprints&jumps sessions, that will make it even better as i will have more kcals to eat daily so i will be able to regulate the macros better. I am very enthusiastic about it so far!
-
29 March 2014
Bodyweight@session : 88kg , AM bit still :wowthatwasnutswtf:
Soreness : VMOs and calves still sore
Injuries/aches : none
ME JUMPING:
SVJ : all ~25''
Dropstep : ~27'' , one 28''
1-step DLRVJ : 28'' , one 28,5''
2-steps DLRVJ : all ~28,5''
-Back to ME rim jumping after, what, 2 years? :headbang:
Heights too low but it was expected with so much absence AND dead legs.
Used toddday's 'earn your steps' method, got stuck at 2-steps. Also expected.
HIGH BAR FULL SQUAT:
8@90kg
6@90kg
-Meh, still not there. Bar feels light but legs won't push it up right. Was at 3x8@95kg 3 weeks ago. Hoping for fast bounce-back.
SEATED NEUTRAL GRIP DB OHP:
8@16kg each hand
8@16kg each hand
-Loving those. Big shoulders soreness the next day, never had it before with BB OHP.
CHINUPS:
8@BW+7,5kg
8@BW+7,5kg
-This is technically a :personal-record: I have done up to BW+5kg so far. I have done BW+5kg when BW was 92kg so i was pulling more, but in relative terms it is a PR.
LANCE CALVE RAISES ( explosive DL eccentric, slow SL concentric ):
10@40kg each leg
10@40kg each leg
10@40kg each leg
ABS COASTER MACHINE:
20@BW+5kg front
20@BW+5kg left
20@BW+5kg right
I am liking that 2-set thing. Very intense and very time efficient too. LBSS, :highfive:
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8)
-
31 March 2014
Bodyweight@session : ~89kg. Weird, i ate light and didn't feel bloated. Hope it was water
Soreness : very tight legs overall, i 'blame' the jumps.
Injuries/aches : none
ROMANIAN DEADLIFT:
6@100kg
8@90kg
-Leg strength still there, zero back stress, but grip fell back after 3 weeks of not doing those, had to unload to get my 8s.
BB LUNGES:
8@45kg
8@45kg
BENCH PRESS:
7@62,5kg ( +2,5 kg ) , ( -1 rep )
7@62,5kg ( +2,5 kg ) , ( -1 rep )
-Must add dips somewhere for a 2nd weekly chest exercise, my bench progress is, as always, annoyingly slow.
WIDE GRIP LAT PULLDOWN:
7@190lbs ( +10 lbs ) , ( -1 rep )
7@190lbs ( +10 lbs ) , ( -1 rep )
-Nice, 1 rep shy of all time PR. Next time.
PAUSED STANDING CALVES RAISES:
20@50kg
18@50kg ( +3 reps )
16@50kg ( +1 rep )
WEIGHTED CRUNCHES MACHINE
20@100lbs
20@100lbs
20@100lbs
-
1 April 2014
Bodyweight@session : 89kg , again??? :pissed:
Soreness : quads still tight, hamstrings and glutes sore
Injuries/aches : none
SPRINTS & JUMPS SESSION
-10' dynamic warmup
TEMPO RUNS:
5x50m @ 80%
3 mins rest
5@80m @ 80%
-Was starting every minute in both sets. Movement efficiency not there of course. I was going 80% but felt i would trip if i pushed more.
ME JUMPING:
SVJ : 24'' to 25''
Dropstep : 26'' to 27''
1-step DLRVJ : 27'' to 27,5''
2-steps DLRVJ : 27'', one ~28,5''
-A bit lower average than Saturday. Damn, and i thought it was as low as it gets. Tied best height though.
Supposedly won the right to do full runup DLRVJs but legs felt too tired by then so called it a day. No rush.
-
2 April 2014
Bodyweight@session : ~88,5kg, a drop finally
Soreness : quads, hamstrings, glutes, calves, abductors
Injuries/aches : shin splints
lol, sprints and jumps destroyed me, everything hurts!
HIGH BAR FULL SQUAT ( MSEM ):
4x1@90kg ( -5 kg ) , ( +1 rep )
4x1@100kg ( +1 rep )
-Decided to go lighter on the 1st set to get more speed-strength out of it. Gonna keep this setup and try to add 2,5kg in both sets every week.
Squats were finally very good today. Despite the overall wrecked legs, 100kg singles were tight, very good speed and form. Nice!
SEATED NEUTRAL GRIP DB OHP:
8@18kg each hand ( +2 kg )
8@18kg each hand ( +2 kg )
-Nice.
SUPERSET:
BICEPS DB CURLS: 10@14kg each hand
TRICEPS ROPE PUSHDOWNS: 10@20kg
-2 rounds
-
Keep up with the sprints... in fact, I would make them a priority if I was you. They have so much potential of teaching you how to "lock" your muscles quickly and efficiently... not to mention the explosive adaptations.
-
Keep up with the sprints... in fact, I would make them a priority if I was you. They have so much potential of teaching you how to "lock" your muscles quickly and efficiently... not to mention the explosive adaptations.
I would re-arrange that in a way where the plyos/jumps/sprints are being prioritized. Check out my last post in my log and see what you think.
I saw your schedule already and liked it. I agree that my setup is not optimal for fresh and/or potentiated ME jumps. I am not switching totally sprint/jump oriented yet though, this is more like a transition phase, easing back at it. In my mind i had mid May as the time to put jumps as #1 priority and setup the whole thing around them. By then i will have gotten the jumping groove back, i will have hopefully reached that 1,5*BW milestone ( yeah, pathetic, i know, but for me it is huge ) and i will have completed my cut too.
Don't forget to tell me again in another 2 weeks! ;)
-
Haha yeah... those videos of you jumping keep coming into my mind and keep reiterating how much you need this type of stimuli.
-
3 April 2014
Bodyweight@session : ???
Soreness : quads stiff and hamstrings sore but both minimal
Injuries/aches : shin splints, much reduced too
1 ½ hour full court basketball
Nice surprise, endurance and vert very much increased. Not yet good but season best for sure. Good breaths and legs ready to sprint and/or jump throughout all the game. Even got a clean 10'5'' dropstep touch ( 30'' ) which is a season high and i was cold too. Awesome!
-
4 April 2014
Bodyweight@session : ???
Soreness : none? just some overall legs stiffness feeling
Injuries/aches : shin splints, even more reduced
45 minutes of stretching and foam rolling legs.
Everything was so tight, to the point of hurting when stretched. I am such a dick, i do recovery stuff only when injured.
Must do it more often. I know in the end i won't do it but at least i am saying i must! :pissed:
-
Body composition measurements:
Net morning weight : 88,25kg / 194,5lbs
Waist : 92cm / 36,2''
Online bodyfat estimation : 18,4%
BI scale bodyfat estimation : 17.4%
AVERAGE bodyfat estimation : 17.9%
Previous:
Net morning weight : 87,7kg / 193lbs
Waist : 92cm / 36,2''
Online bodyfat estimation : 18,6%
BI scale bodyfat estimation : 17.2%
AVERAGE bodyfat estimation : 17.9%
Whaaaaaat? In my shit-tastic cut I GAINED ~1,5lbs the last 2 weeks? While i started sprinting/jumping and got back to bball too? How is that possible, i was even a little more strict with diet. The mirror test looks a little better too. Dunno, maybe a random bloating / water retention? Must start tracking bw data more often, cant rely on bi-weekly measurements for conclusions.
At least waist stayed the same, so those 2 weeks of cutting gave a very effective bulk, :pissed: , :ffffffuuuuuu:
-
5 April 2014
Bodyweight@session : 88,5kg
Soreness : none
Injuries/aches : none
SPRINTS:
3x50m@100% , best was 9 seconds.
3x80m@100% , best was 13 seconds.
-Pathetic times, even for running on dusty gravel wearing kobes.
ME JUMPS:
SVJ : ~25''
Dropstep : ~27''
1-step DLRVJ : 28'' - 28,5''
2-steps DLRVJ : 28'' - 28,5''
-Feeling more reactive but no juice, i guess the ME sprints prior to this tired me too much.
DUNKS:
3 full runup attempts at 9'6'' rim.
Landed one, back-rimed two.
Wat, WAT!
HIGH BAR FULL SQUAT:
8@90kg
7@90kg ( +1 rep )
-Very hard. Legs exhausted from sprints and jumps.
DIPS:
5@BW
5@BW
5@BW
-Wanted to do 2x8 but kept failing 6th rep so did 3 sets. 2nd time in my life doing them, couldn't expect something better.
CHINUPS:
8@BW+10kg ( +2,5kg )
7@BW+10kg ( +2,5kg ) , ( -1 rep )
-Most i have ever chined, relatively and absolutely ( previous bests were [92+5]kg absolutely and [88+7,5]kg relatively ). So yep, :personal-record:
Estimated 1RMs from 10@[92+5]kg of the past still higher though.
STANDING 'LANCE CALVES RAISES' ( explosive DL eccentric, slow SL concentric ):
10@BW+45kg each leg ( +2,5kg )
10@BW+45kg each leg ( +2,5kg )
10@BW+45kg each leg ( +2,5kg )
-Nice.
ABS COASTER MACHINE:
20@BW+7,5kg front ( +2,5kg )
20@BW+7,5kg left ( +2,5kg )
20@BW+7,5kg right ( +2,5kg )
-Nice.
-
7 April 2014
Bodyweight@session : ~89kg
Soreness : none
Injuries/aches : none
ROMANIAN DEADLIFT:
8@95kg ( -5 kg ) , ( +2 reps )
7@95kg ( +5 kg ) , ( -1 rep )
-Nice, this is the correct working load.
BB LUNGES:
DB LUNGES:
8 each leg@16kg each hand
8 each leg@16kg each hand
-Squat rack was taken so had to do them with DBs.
BENCH PRESS:
8@62,5kg ( +1 rep )
8@62,5kg ( +1 rep )
-Nice.
WIDE GRIP LAT PULLDOWN:
8@190lbs ( +1 rep ) , ties all time 8RM :personal-record:
8@190lbs ( +1 rep ) , ties all time 8RM :personal-record:
-Sweet!
PAUSED STANDING CALVES RAISES:
20@50kg
18@50kg
18@50kg ( +2 reps )
-Very hard again, those long pauses at top and bottom are the shit.
-
8 April 2014
Bodyweight@session : ~88,5kg
Soreness : a little sore hamstrings/glutes/calves
Injuries/aches : none
SPRINTS & JUMPS SESSION
-10' dynamic warmup
TEMPO RUNS:
5x80m @ 80%
3 mins rest
5@80m @ 80%
-It was run ~15 seconds - walk 45 seconds - restart.
4 minutes rest
ME SPRINTS
1x100m : ~16 seconds
5 minutes rest
1x150m : ~26 seconds
7 minutes rest
1x200m : ~38 seconds
-I am running on a 80x50 football field, so 100m has 1 turn, 150m and 200m have 2 turns.
I don't really care for sprint times themselves, i am using tempos & sprints to improve overall fitness and burn some fat.
I do want to track progress though, so i will be timing those every week.
T0ddday, if you are reading this, any conclusions ( besides the obvious that i am slower than an old fat tortoise ) / comments ?
5 minutes rest
ME JUMPING:
SVJ : 25,5'' , 2014 best :highfive:
Dropstep : 28''
1-step DLRVJ : 28''
-Didn't do more steps as i could not improve. Good heights though, especially considering the ME sprints prior.
The 'voluntary force' jumps (SVJ and dropstep) felt good, the 'reactive' ones (1-step) not, could not absorb force at the plant, legs felt jello.
-
I can't help but to think that if you're finishing the 100m in 16 seconds... you're really not giving it your all. When I sprint it's pretty much the only time (it also applies in skanderberg, for me) - when I give it my all. Everything I have. It's yet another weird thing about me. Failure in sprinting is not an option. Knowing I didn't give it my absolute best is not an option. It's really hard to explain.
So... 16 seconds sound like an eternity and sound like a submaximal sprint to me.
-
No , it was all out and it was 16 seconds, it just probably does not translate to a 16 seconds 100m dash on track.
Consider those sprints are:
-Hand timed.
-Standing start.
-Holding mobile on hand while running.
-Running on terribly slippery gravel.
-Even 100m includes a turn ( because of the field dimensions ), and it is not a soft oval turn, it is 90 degrees.
-Finishing time is not accurate, i either have to cut pace so i can press stop at finish line OR i just raise the phone and look at the time.
I do plan to go on track and get a stopwatch and/or video to get more accurate measurements, but it is too early for that yet, this was just the 3d time sprinting after 1 year of absence.
That is why i said i don't care about the measurements themselves. It was something around 16 seconds for something around 100m.
I am more interested about what the correlation with the other times say. ( 26s 150m - so 10s for the 100-150 and 38s 200m , so 12s for the 150-200 and 22s for the 100-200 in total ).
The inaccuracy in track-time-correspondence is still there in all those measurements, but the circumstances were the same so the relative differences can tell something about speed endurance or i don't know what...
Toddday???
-
a sprint with a sharp turn isn't really an all-out sprint. you should just go shorter, i think, adding a cut is a whole different kettle of fish.
-
Agreed. But , again , i currently don't care about what time on a proper track it would translate to. I care to time and improve those ME sprints. So, of course this 200m with two 90 degree turns on dusty gravel has nothing to do with a 200m on oval track. But if i always run this 200m, with the same sharp turns, on the same gravel, and i improve it, ain't it the same?
Re shorter straight sprints, the longest straight line in this field is 80m and i don't want to limit myself to this distance, i want the training benefit of longer sprints. Maybe I will time a few ME 80m next time just to report some normal times, lol
Why not go to a proper oval? Because it is a 15-20 minutes drive, while this park i go is 2 minutes walk, unbeatable convenience!
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yeah improvement is good and all but you're not doing an ME sprint. you're sprinting, decelerating, changing direction, doing another sprint, and maybe repeating that. the deceleration changes the activity altogether IMO.
-
That is a fair point.
Still, i don't care to become a better track sprinter. I can tolerate those decelerations and the alteration they may cause in the training ( or may not, but let's suppose they do, for the shake of the argument ).
Even so, i much prefer to do that 200m-with-two-decelerations-thing than either limit myself to max 80m sprints or to have to drive 20minutes downtown.
Hope it makes sense and i don't sound predetermined and stubborn? :derp:
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why don't you just do more 80m sprints? or if you want to do stuff with cuts, why not do suicides or something?
it doesn't really matter, i'm also just being stubborn for no reason, haha. ::)
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It is not the cuts , it is the longer distance that i wanted to include. I was influenced by this advice T0ddday gave me some time ago:
One additional thing I would like to say for those using tempo runs is do more than 100m. I talked to Charlie Francis about this once and he had most people always do something with more than 100m unless recovery was REALLY short. Reason being is that we use time as a proxy for intensity. If you watch the olympics you see that Usain Bolt can make 10.1 look like he is jogging. While nobody is as fast as bolt you can do surprisingly similar with over 90% of your 100m speed. I can run high 11 with a complete shutdown. The trick is to drive out really hard and then completely relax. If I take a bit off of it I can expend very little energy and still run around 14 seconds which is technically 75% of my best 100m. However, this is cheating. It's not really a 75% intensity run, it's more like a 95% 50m run coupled with a 40% intensity deceleration. NOT the point of tempo running. The point is the entire run should be very submaximal but not shut down. That's why I recommend you have a curve in your runs. 200m are good because even a beginner will usually have enough fitness for this distance. In the 200m you have to work the curve so going 75% of your max 200m speed will usually be 75% intensity. Good luck.
Now that i re-read it , he was referring to tempos. So maybe i should ( most probably i will ) switch it and instead of doing 80s tempos and 100-200s ME timed, do the opposite.
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9 April 2014
Bodyweight@session : 88,25kg , nice
Soreness : none
Injuries/aches : legs tight after the ME sprints. nothing too much though
HIGH BAR FULL SQUAT ( MSEM ):
4x1@92,5kg ( +2,5kg )
4x1@102,5kg ( +2,5kg )
-Very nice.
SEATED NEUTRAL GRIP DB OHP:
8@20kg each hand ( +2 kg )
6@20kg each hand ( +2 kg ) , ( -2 reps )
-Very strong despite failing 7th rep at 2nd set. 20s is a lot!
SUPERSET x 2 rounds:
BICEPS DB CURLS: 10@16kg each hand ( +2 kg )
TRICEPS ROPE PUSHDOWNS: 10@22,5kg ( +2,5kg )
-Last reps of 2nd set were a killer in both exercises but very strong overall!
SEATED WEIGHTED CRUNCHES MACHINE:
20@100lbs
20@100lbs
20@100lbs
-Nice.
-
10 April 2014
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1 ½ hour full court basketball
Good endurance again, a bit improved again, sprints help as expected. Vert felt good too but didn't do any rim jumps so nothing to report.
Legs were a bit more stressed than last week though, they gave out about 1 hour in, shins started bugging too.
Maybe it was because i was able to up my tempo from the improved endurance. Or just too tired from previous days. Nothing too much anyway.
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I can't help but to think that if you're finishing the 100m in 16 seconds... you're really not giving it your all. When I sprint it's pretty much the only time (it also applies in skanderberg, for me) - when I give it my all. Everything I have. It's yet another weird thing about me. Failure in sprinting is not an option. Knowing I didn't give it my absolute best is not an option. It's really hard to explain.
So... 16 seconds sound like an eternity and sound like a submaximal sprint to me.
So what time do you finish the 100m in when you give it your all?
Sprinting isn't just "effort" training. Sprinting teaches you to store force and become more reactive. It's better than simply hyperventilating and running in place. Giving it "everything" you have and "failure is not an option" are two reasons I would suspect that your perceived max effort sprints are not maximum speed sprints which IS the goal. As for vag... more later.
Speed really is all relative. You can't determine effort from a time. In fact time and effort are quite poorly related. 10.1 is really submaximal for this guy. Not so much for everyone else.
http://www.youtube.com/watch?v=erZsAP0vljI
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No , it was all out and it was 16 seconds, it just probably does not translate to a 16 seconds 100m dash on track.
Consider those sprints are:
-Hand timed.
-Standing start.
-Holding mobile on hand while running.
-Running on terribly slippery gravel.
-Even 100m includes a turn ( because of the field dimensions ), and it is not a soft oval turn, it is 90 degrees.
-Finishing time is not accurate, i either have to cut pace so i can press stop at finish line OR i just raise the phone and look at the time.
I do plan to go on track and get a stopwatch and/or video to get more accurate measurements, but it is too early for that yet, this was just the 3d time sprinting after 1 year of absence.
That is why i said i don't care about the measurements themselves. It was something around 16 seconds for something around 100m.
I am more interested about what the correlation with the other times say. ( 26s 150m - so 10s for the 100-150 and 38s 200m , so 12s for the 150-200 and 22s for the 100-200 in total ).
The inaccuracy in track-time-correspondence is still there in all those measurements, but the circumstances were the same so the relative differences can tell something about speed endurance or i don't know what...
Toddday???
Honestly, I have no idea what to make of running on terribly slippery gravel. It sounds dangerous. Isn't there a grass hill or something in the Eastern Bloc that is at least safe? I wouldn't worry so much about the distance (although I would remove the 90 degree cut) and I would invest in something called a stop-watch. You lean back on your drive leg and push off as you start your watch and then reach across and stop your watch on your first ground contact past the line. I can do this and run 150 in between 17.2-17.9 each time (the variance is more like 17.4-17.7 during the reps when timed by someone else). It takes practice but you can make hand timing yourself a useful practice tool.....
Anyway, I can't advocate running on slippery gravel or using a phone to time but IF one had a safe 80m surface I would just run 80m. Like LBSS said you could run lines of 80m down and back just fine for tempo. We actual used to do it as a turf cooldown and integrate skips and backward work and it was really great. You can get all kinds of fitness work in like that.
As far as the times.... IF this was a track you could make some statements but since it's slippery gravel it's really hard to say. IF it was a track your 200m shouldn't be grossly more than your 100m X 2. Otherwise you are in such bad shape it's ridiculous. The times you report however do push the 200m into almost a lactate run so it changes the scale a bit. In general I would say if you run 100m in around 15s you shouldnt need more than 33-34 for a 200m. Get to an oval and get your splits that way. 100m, 200m, 400m.
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Thanks for the insight!
I will:
-get a stopwatch, smartphone is useless.
-limit myself to 80m straight line sprints. Ive got a grass park nearby too so i can measure my times there to compare gravel vs grass.
-when i see some improvement, i get my lazy ass to a track to measure real splits.
-
that video of bolt really is one of the most dumbfounding things i've ever seen. and the commentary is great: "oh lalalalala." exactly.
-
I can't help but to think that if you're finishing the 100m in 16 seconds... you're really not giving it your all. When I sprint it's pretty much the only time (it also applies in skanderberg, for me) - when I give it my all. Everything I have. It's yet another weird thing about me. Failure in sprinting is not an option. Knowing I didn't give it my absolute best is not an option. It's really hard to explain.
So... 16 seconds sound like an eternity and sound like a submaximal sprint to me.
So what time do you finish the 100m in when you give it your all?
Never tried it. I would most definitely collapse after it. I feel like passing out after an all out 50m and it takes minutes to recover to an even decent heartrate (that is not over 150 or so) - I feel really bad even after 30m sprints.
At 100m I would either not give all or just die or something :P
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Lol , so you made a conclusion about my intensity based on my time, which is totally wrong already as T0ddday illustrated, but on top on that you don't even have a time, just the general feeling of '16 seconds is an eternity'.
:goodjobbro:
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So 16 seconds is not an eternity? How about 20s? 1 minute? Half an hour? If 16 seconds is not an eternity, then no other value is, no matter how long.
It's not that hard to use common sense and common sense says that 16 seconds is a very, very long time for 100m for an all-out sprint - hence why I said you must've been coasting.
PS. Obviously, I said this assuming you were running on a straight line on the track.
-
I see you read what toddday told you and you understood it very well! :goodjobbro: again
:uhhhfacepalm:
-
btw, t0ddday, greece isn't and wasn't ever in the eastern bloc!
-
No, I didn't understand it.
By the same token I could start squatting 10% of my 1RM and say "hey, the important thing is that I'm squatting".
-
btw, t0ddday, greece isn't and wasn't ever in the eastern bloc!
True. We were really close at some point though. So close it caused ( to a big extend ) this: http://en.wikipedia.org/wiki/Greek_civil_war
No, I didn't understand it.
By the same token I could start squatting 10% of my 1RM and say "hey, the important thing is that I'm squatting".
You genuinely did not understand it. You are genuinely confused. Ok, read carefully and try to understand :
Neither toddday or i disagree that 16 seconds for 100m is a very slow performance. What we say is that TIME and EFFORT are not directly related.
YES, 16 seconds was slow as fuck. NO , it was not submax , it was all out, i gave all i got.
Your squatting example is wrong again, i never said i went 10% , i said i went 100% and you doubted it because i did 16 seconds.
In squatting, it would be like me saying "i went 1RM and it was 110kg" and you saying "It was not 1RM , because 110kg is too light and i can do 160kg".
And , like Bolt sees your all-out-never-fail 100m sprint as an eternity just as much as you see my 16 seconds as one, the same goes for squatting, you see my 1RM as a featherweight, KF sees yours the same and so on.
It is a basic principle really, i do not understand why you need 4 messages to comprehend it :
An absolute number ( time in a run, kg in a lift, height in a jump, whatever! ) on an event can not lead to a safe conclusion about the effort percentage of the person who did it.
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What I meant is - it doesn't sound realistic to me (assuming it was done on a track, not in the conditions that you were doing it). For a guy that trains for quite some time, like you, 16 seconds sound unrealistic for an 100 meters all-out sprint ON A TRACK.
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And so, after 2 pages of no-real-point arguing with LBSS and raptor, my journal reached 55000 views!
:personal-record: , :P
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12 April 2014
Bodyweight@session : ~88kg , :wowthatwasnutswtf:
Soreness : none
Injuries/aches : none
HIGH BAR FULL SQUAT:
8@90kg
10@90kg ( +3 reps ) , 10RM :personal-record: , predicted 1RM :personal-record: , predicted 1RM / BW :personal-record:
-Was supposed to go for 2x8 but although 1st set was very hard, barely making 8th rep, 2nd set felt easy so i went for the PR and got it. Sweet.
DIPS:
7@BW ( +2 reps )
7@BW ( +2 reps )
-Those are so damn difficult for me.
CHINUPS:
8@BW+10kg
8@BW+10kg ( +1 rep )
-Nice.
STANDING 'LANCE CALVES RAISES' ( explosive DL eccentric, slow SL concentric ):
LEG PRESS CALVES 'RAISES':
15@300lbs
15@350lbs
15@400lbs
-Got bored of those SL ones, setup is a pain. So much easier and faster on the leg press. Not exactly raises since it is a horizontal press, more like extensions.
Gonna be alternating between my normal standing raises and those from now on, gonna go heavier for fewer reps on those, maybe 12s or 10s next time.
ABS COASTER MACHINE:
Forgot them, duh!
-
10X90 high bar is pretty good... I don't know if I'd be able to do that right now.
-
Thanks, lets say it is not that bad. It predicts a 1RM of 120kg/265lbs. Leaves some good hope for the big goal of 135kg/300lbs by the end of the season ( end of July ), it is a 5kg monthly gain. Will be awesome if i get it while being 85kg or less by then.
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15 April 2014
Bodyweight@session : ~88,25kg
Soreness : none
Injuries/aches : slight tweak/pull at left shoulder
ROMANIAN DEADLIFT:
8@95kg
8@95kg ( +1 rep )
-Rather too easy but was being cautious about shoulder.
BB LUNGES:
8 each leg@40kg
8 each leg@40kg
BENCH PRESS:
6@65kg ( +2,5 kg ) , ( -2 reps )
5@65kg ( +2,5 kg ) , ( -3 reps )
-Meh, shoulder ruined my BP session. Didn't bug but was too cautious so couldn't get it right.
WIDE GRIP LAT PULLDOWN:
7@200lbs ( +10 lbs ) , ( -1 rep ) , 7RM :personal-record: , predicted 1RM :personal-record:
6@200lbs ( +10 lbs ) , ( -2 reps )
-Awesome!
PAUSED STANDING CALVES RAISES:
20@50kg
20@50kg ( +2 reps )
19@50kg ( +1 rep )
-Still not able to do 3x20, incredible!
ABS COASTER MACHINE:
20@BW+7,5kg front
20@BW+7,5kg left
20@BW+7,5kg right
-
having not squatted in more than a month, i'm pretty sure i could do 90x20 today without trying too very hard. :P 8) :highfive:
in related news, i still can't dunk. :( :huh: :uhhhfacepalm:
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Hahaha, sad but true.
But think about it, in my 30'' SVJ / 35'' RVJ prime my full squat 1RM was ~240, now it is pushing ~265.
Just gotta utilize that new-found strength. Soon...
-
Body composition measurements:
Net morning weight : 87kg / 191,5lbs
Waist : 91cm / 35,8''
Online bodyfat estimation : 18%
BI scale bodyfat estimation : 17.2%
AVERAGE bodyfat estimation : 17.6%
Previous:
Net morning weight : 88,25kg / 194,5lbs
Waist : 92cm / 36,2''
Online bodyfat estimation : 18,4%
BI scale bodyfat estimation : 17.4%
AVERAGE bodyfat estimation : 17.9%
Hmmm... it is dropping, but too slow. I know, i know, i can't trust either waist circumference or a BI scale for tracking differences smaller than 1% with accuracy. Mirror test does show some improvement FWIW.
Maybe I should get more conditioning stuff in, i am too old to rely only on caloric deficit for an efficient cut.
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try incline walking on the treadmill. very low impact, very low intensity so should not interfere with other objectives. stick on a podcast or an album you like and just walk.
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^Yeah, that's the ideal, targets the fat-burning HR zone with minimal system taxing. However it is boring as fuck. I think that for now i will go with longer distance and increased volume tempos.
-
put a backpack on and go for a vigorous walk outside? much less boring.
-
Yeah, could be interesting. Still, tempos are much more time-efficient, they don't tax much and you get some extra training benefits compared to LISS cardio.
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17 April 2014
Bodyweight@session : ~88kg
Soreness : none
Injuries/aches : tweaked/pulled left shoulder still there
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
3@60kg
2@80kg
1@90kg , speed rep
1@100kg , easy
1@110kg , hard but not 1RM
½@120kg , FFFUUUUU
-Failed 120kg, when i reached at half-squat depth i felt it was too heavy to go full, so i reversed it.
I guess real 1RM is 115kg. I'll take it :-[
HORIZONTAL LEG PRESS CALVES 'RAISES':
10@400lbs
10@450lbs
8@495lbs
-Working weight established (450lbs). Gonna be advancing 10lbs whenever i reach 3x10, then when i reach stack (495) do 3xF.
SUPERSET x 2 rounds:
BICEPS DB CURLS: 10@16kg each hand
TRICEPS ROPE PUSHDOWNS: 10@25kg ( +2,5kg )
-Very strong, was good for more.
Didn't do dips & chins as planned to give shoulder some recovery space.
-
I am going to do this ( quoted from www.higher-faster-sports.com/periodizationmadesimple.html ) :
Phase I - Focus: Strength (3 weeks)
Session A:
Depth jump: 2 x 10 from low box (use a box height you can easily rebound off and on, almost like a jump rope)
Jump squat: 2 x 8 @15% of max or 45 lb bar
Squat: 5 x 6 (add weight for first 3 sets, maintain it the last 2)
Session B:
Depth jump: 2 x 10 from low box
Jump squat: 2 x 8@15% of max or 45 lb bar
Squat: 8 x 1 @ 90% (add weight the 1st 4-5 sets working up to heavy but solid form single. Reduce the weight by 10% and perform 3-4 more sets of 1)
Phase II - Focus: General explosiveness (2 weeks)
Session A:
Depth jump 2 x 10 from medium box
Rhythmic 1/4 Jump squat 6 x 5 with 15, 20, 25, 30, 20, 15% of max.
Squat: 6 x 1@90% of 1rm]
Session B:
Depth jump 2 x 10 from medium box
Rhythmic 1/4 jump squat 6 x 5 with 15, 20, 25, 30, 20 & 15% of max.
Explosive squat 6 x 2 @ 60% of max squat
Phase III – Focus: Reactive/plyometric ability (2 weeks)
Session A:
Depth jump 4 x 5 from high box
Jump Squat 2 x 5 with 15%
Half Squat: 6 x 1-3 @ 85%
Session B:
Depth jump 4 x 5 from medium box
Session C:
Depth jump 4 x 5 from high box
Jump squat 2 x 5 with 15%
Squat 3 x 3 with 5 rm
Phase IV - Peak (2 weeks)
Session A:
depth jump 2 x 10 low box
Half Squat: 2 x 5 complexed with jump squat:
Jump squat 2 x 5 with 15%
Session B:
Jumps for max height
I love this program, ideal time for me to do it, perfect transition from weights to jumps.
Lasts 9 weeks as written, gonna have me at peak around mid June. Might give one extra week on the 2-week phases II and III.
I will also most probably substitute jump squats with jump snatches, much more convenient without changing something too much.
Upon further inspection, i will stick with jump squats because later in the program they change to rhythmic, which i cant resemble with snatches.
:lololol:
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so where do you fit in the actual RVJs?
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Heh, i knew someone would ask about that. I didnt type the jumps/sprints/upper schedule, only quoted the lower body program as kellyb has it.
Well, it will be pretty similar to now. Thursdays is bball day, gonna be doing one tempos&jumps session on Tuesday and one on Saturday before the weights.
As the program progresses the bball season is gonna end so it will be replaced with another tempos&jumps session, maybe rearrange some things to prioritize jumps too. Of course the whole thing will be AREGed constantly.
So for starters it will go like:
Monday : upper body + calves
Tuesday : tempos + jumps
Wednesday : Session B ( low volume squats ) - beachwork - abs
Tuesday : bball
Friday : rest
Saturday : tempos + jumps + session A + upper + abs + calves
Sunday : rest
Day 1 is actually Saturday. It is planned this way based on the days that it is convenient for me to workout, plus being fresh for bball. So i am putting the session B ( which is less taxing ) the day before bball and the session A ( volume day ) on saturdays. I dont use mondays for lower body because saturdays-wednesdays have good gap between. Finaly , the calves are put on monday where i have no legs and not on Wednesday, again for being fresher for bball. Best jumps are expected on saturdays.
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21 April 2014
Bodyweight@session : forgot to check
Soreness : none
Injuries/aches : none
SPRINTS & JUMPS SESSION
-500m jog
-10' dynamic warmup
TEMPO RUNS:
5x80m @ 80%
3 mins rest
5@80m @ 80%
-It was run ~15 seconds - walk 45 seconds - restart.
5 minutes rest
ME SPRINTS
1x80m : 12.2
3 minutes rest
1x80m : 12.0
3 minutes rest
1x80m : 12.2
-Used toddday's stopwatch measuring method. Feels like traction is the limiting factor to go faster. No shit!
Gonna go do them on grass next time to see if it's better.
Then did a bunch of rim jumps but they were totally off, legs constantly deny to cooperate for jumps after ME sprints.
Overall not bad after the past days (Easter) food and drink brutality.
-
Body composition measurements:
Net morning weight : 87kg / 191,5lbs
Waist : 90cm / 35,4''
Online bodyfat estimation : 17.2%
BI scale bodyfat estimation : 16.9%
AVERAGE bodyfat estimation : 17.05%
Previous:
Net morning weight : 87kg / 191,5lbs
Waist : 91cm / 35,8''
Online bodyfat estimation : 18%
BI scale bodyfat estimation : 17.2%
AVERAGE bodyfat estimation : 17.6%
Finally, some good news. BW is the same however. I was very strict with diet past week till the weekend, maybe weight was 86=sth and it shot back up with Easter food and drink brutality.
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22 April 2014
Bodyweight@session : ~88,5kg , fake BW, drunk a ton of water before gym
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE I , Week 1/3
Session B:
9'' DEPTH JUMPS:
2x10
-Surprisingly good. Smooth, bouncy, high. Expected much worse.
JUMP SQUATS ( not rhythmic, reset each rep ):
8@20kg
8@20kg
-First set bad, second good.
HIGH BAR FULL SQUAT:
1@95kg
1@100kg
1@105kg
1@110kg
1@100kg
1@100kg
1@100kg
1@100kg
-Nice, 100kg is now a normal load.
BENCH PRESS:
7@65kg ( +2 reps )
7@65kg ( +1 rep )
-Weak as always.
WIDE GRIP LAT PULLDOWN:
7@200lbs , ties all time 7RM :personal-record:
7@200lbs , ( +1 rep ) , ties all time 7RM :personal-record:
-Strong as always.
PAUSED STANDING CALVES RAISES:
20@50kg
20@50kg
20@50kg ( +1 rep )
-Got my 3x20,FINALLY!
SEATED WEIGHTED CRUNCHES MACHINE:
Forgot them , FFFFUUUUU
-
23 April 2014
Bodyweight@session : forgot to check
Soreness : quads and hamstrings, mostly VMOs
Injuries/aches : none
SPRINTS & JUMPS SESSION
-10' dynamic warmup
TEMPO RUNS:
5x80m @ 80%
5x80m @ 80%
5x80m @ 80%
-45 seconds between reps - 3 minutes between sets
ME SPRINTS
JUMPS
It is bball dau tomorrow so preferred to do a third tempos set than ME sprints and/or jumps.
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24 April 2014
Bodyweight@session : ???
Soreness : VMOs a bit
Injuries/aches : none
1 ½ hour full court basketball
Good endurance, good vert. On the down side, heavy legs, but that was expected from previous days training. Had pop till the end though, good sign. No rim jumps to report.
-
26 April 2014
Bodyweight@session : ~87,5kg , 2014 low :wowthatwasnutswtf:
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE I , Week 1/3
Session A:
9'' DEPTH JUMPS:
2x10
-Mostly just ok, a few great ones and a few 'missfires'.
JUMP SQUATS ( not rhythmic, reset each rep ):
8@20kg
8@20kg
-Just ok, no great reps, no bad ones either.
HIGH BAR FULL SQUAT:
6@80kg
6@85kg
6@90kg
6@90kg
6@90kg
-Very hard. Have not done volume squatting for 2 weeks and it was obvious. Bar felt light though, it was all about the volume.
DIPS:
6@BW
6@BW
6@BW
-Damn hard. I can only do 3 normal reps each set, in the others i touch my feet on the ground and then push up. I don't push up with legs at all but i can't reverse it otherwise.
CHINUPS:
8@BW+10kg , ties all time 8RM :personal-record:
8@BW+10kg , ties all time 8RM :personal-record:
-No way to get a 9th one up.
HORIZONTAL LEG PRESS CALVES 'RAISES':
10@450lbs
10@450lbs
8@450lbs
-Nice, i like those!
-
29 April 2014
Bodyweight@session : ~87,75kg , PM season low :wowthatwasnutswtf:
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE I , Week 2/3
Session B:
9'' DEPTH JUMPS:
2x10
-Good. Better than just ok, worse than great.
JUMP SQUATS ( not rhythmic, reset each rep ):
8@20kg
8@20kg
-The same here, better than just ok, worse than great.
HIGH BAR FULL SQUAT:
1@92,5kg ( -2,5kg )
1@102,5kg ( +2,5kg )
1@107,5kg ( +2,5kg )
1@112,5kg ( +2,5kg ) , real 1RM :personal-record:
1@102,5kg ( +2,5kg )
1@102,5kg ( +2,5kg )
1@102,5kg ( +2,5kg )
1@102,5kg ( +2,5kg )
-Sweet. 112,5kg is the most i have EVER full squatted. I have bigger predicted 1RMs from more reps sets, but whenever i tried above 110kg lately is failed.
PAUSED STANDING CALVES RAISES:
20@55kg ( +5kg )
19@55kg ( +5kg ) , ( -1 rep )
18@55kg ( +5kg ) , ( -2 reps )
-Nice.
SEATED WEIGHTED CRUNCHES MACHINE:
20@100lbs
20@100lbs
20@100lbs
BENCH PRESS:
WIDE GRIP LAT PULLDOWN:
-Was sort on time so had to skip those, might do them today.
-
30 April 2014
Bodyweight@session : 87,25kg , semi-fasted, new season low. Gonna stop reporting season lows from now on, just milestones.
Soreness : none
Injuries/aches : none
SPRINTS & JUMPS SESSION
-10' dynamic warmup
TEMPO RUNS:
5x80m @ 80%
3 mins rest
5@80m @ 80%
-Felt more like 70%. I can do 15 seconds shutdown now, that is great for my unfit old fat ass!
RIM JUMPS:
3xSVJ : all 26'' , season best! :wowthatwasnutswtf:
3xdropstep : mostly 27'' , one 28''
3x1-step-DLRVJs : Mostly 28+, one 29'' , wrist at 9'8'' rim , season best, :wowthatwasnutswtf:
3x2-steps-DLRVJs : all 29'' , season best :wowthatwasnutswtf:
1xfull runup DLRVJ : 29'' , season best :wowthatwasnutswtf:
2xfull runup football dunks : both clean hard dunks.
-PROGRESS!!!
:ibjumping:
Then to the gym to do upper that i missed previous day:
BENCH PRESS:
7@65kg
7@65kg
-Weak sauce.
WIDE GRIP LAT PULLDOWN:
PULLUPS:
5@BW
5@BW
5@BW
-I figured that since i reached doing 2x7@200lbs, it was about time to dump the machine and do pullups.
Turns out it is much harder to pull up my 193lbs body than pull down a bar attached to 200lbs.
SUPERSET x 2 rounds:
BICEPS DB CURLS: 10@16kg each hand
TRICEPS ROPE PUSHDOWNS: 10@25kg
-Challenging but got them, despite not doing them the previous week.
-
Could it be the sprints and runs?
Hhhhhhhhhhhhhmmmmmmmmmmmmmmmmm
-
^I am sure sprints play their (important) role. If i had to attribute the jumping progress to somewhere though, it would be the DJs and jump squats i've been doing the past 2 weeks. I could feel the jump-squat movement pattern in the SVJs and the depth jump movement pattern in the RVJ plants. But i don't like attributing good jumps to one thing only. For example, it could be the previous day buffered singles. Because legs actually felt like crap but sprints and jumps performance was great. So it could be a potentiation thing. Also the reduced bodyweight&bodyfat by themselves could lead to 1'' of gains. Generally, I am doing a multi-faceted training now and i am improving all aspects, so we can't tell what improves what. And i don't care much currently, I'll take it as it is! :D
-
2 May 2014
Bodyweight@session : ~88,5kg , weird, no reason to be that high.
Soreness : none
Injuries/aches : none
ME JUMPS SESSION
-10' dynamic warmup
-Bunch of submax rim jumps from all approaches
RIM JUMPS:
4xSVJ : all 26'' , ties season best.
4xdropstep : 27'' to 28''
4x1-step-DLRVJs : 28 to 29'' , ties season best.
4x2-steps-DLRVJs : all 29'' , ties season best.
4xfull runup DLRVJ : all 29'' , ties season best.
Didn't do more because legs felt crap. Very stiff, tired, not feeling explosive or bouncy at all. However matched Wednesday's performance which was the best this year.
It would be nice if this is now my bad day. We will see...
-
Body composition measurements:
Exactly the same with 10 days ago:
Net morning weight : 87kg / 191,5lbs
Waist : 90cm / 35,4''
Online bodyfat estimation : 17.2%
BI scale bodyfat estimation : 16.9%
AVERAGE bodyfat estimation : 17.05%
I expected some progress because the gym wet weight was dropping lately. No progress :(
Will try to reduce carbs a bit more, also up the volume of tempos.
-
3 May 2014
Bodyweight@session : ~89,5kg , lol, definitely bloated or water or something
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE I , Week 2/3
Session A:
9'' DEPTH JUMPS:
2x10
-Good to great.
JUMP SQUATS ( not rhythmic, reset each rep ):
8@20kg
8@20kg
-Good to great here too.
HIGH BAR FULL SQUAT:
6@82,5kg ( +2,5kg )
6@87,5kg ( +2,5kg )
6@92,5kg ( +2,5kg )
6@92,5kg ( +2,5kg )
6@92,5kg ( +2,5kg )
-Brutal, still not adapted to the volume. Load not so heavy on back, just too many reps and sets. Got it anyway.
CHINUPS:
9@BW+10kg , ( +1 rep ) , :personal-record:
7@BW+10kg , ( -1 rep )
-Nice got my PR and it is the day that i was randomly 2kg heavier too. It is 99,5kg, most i have ever chined.
DIPS:
7@BW ( +1 rep ) , silly but still... :personal-record:
6@BW
-Progress. I am now able to reverse them in the air. Still very weak though.
HORIZONTAL LEG PRESS CALVES 'RAISES':
10@450lbs
10@450lbs
10@450lbs ( +2 reps )
-Much stronger than last time. Good for more but i didn't hit 3x10 last time so had to stay at 450.
Very strong today, nice.
-
What do you mean reverse in the air?
-
What do you mean reverse in the air?
It is quite embarrassing, here is the answer, from last week session:
DIPS:
6@BW
6@BW
6@BW
-Damn hard. I can only do 3 normal reps each set, in the others i touch my feet on the ground and then push up. I don't push up with legs at all but i can't reverse it otherwise.
-
Ahh I see.
Well progress then.
-
Body composition update:
I am stuck at 87kg/191,5 lbs and 90cm/35½'' waist for 2 weeks now.
Not a big surprise because work has not allowed me to run as much as i wanted to lately.
Regardless, must step my game up and brake that barrier.
-
7 May 2014
Bodyweight@session : ~88kg
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE I , Week 3/3
Session B:
9'' DEPTH JUMPS:
2x10
-Mostly good, couple of great ones.
JUMP SQUATS ( not rhythmic, reset each rep ):
8@20kg
8@20kg
-Same with depth jumps.
HIGH BAR FULL SQUAT:
1@90kg ( -2,5kg )
1@100kg ( -2,5kg )
1@107,5kg
1@115kg ( +2,5kg ) , real 1RM :personal-record:
1@105kg ( +2,5kg )
1@105kg ( +2,5kg )
1@100kg ( -2,5kg )
1@100kg ( -2,5kg )
-Changed the loading. Smoother now, jumps for the heavy single after last warmup set of 80kg are 10-10-7,5-7,5.
It worked, 115kg is again the most i have ever full squatted. True 1RM, very very hard rep.
The last 4 reps are supposed to be 90% 1RM but i took some weight off at the last two, to get some more speed-strength out of them.
I am amazed about what a big difference those 5kg make. 105kg singles are challenging, not grinders but hard. 100kg are speed reps.
BENCH PRESS:
7@65kg
7@65kg
-Better control than last two times but still not able to do an 8th rep.
PULLUPS:
6@BW ( +1 rep ) , :personal-record:
6@BW ( +1 rep ) , :personal-record:
-Yes, it is that silly PR, when it is the 2nd time in your life doing those so you get 1 rep more, lol.
PAUSED STANDING CALVES RAISES:
20@55kg
20@55kg ( +1 rep )
20@55kg ( +2 reps )
-Suddenly i am on a steady progress here. I attribute it to the heavy leg press 3x10 raises of the other session i've been doing lately.
SEATED WEIGHTED CRUNCHES MACHINE:
Forgot them, FFFFFUUUUUU.
-
8 May 2014
Bodyweight@session : forgot to check
Soreness : none
Injuries/aches : none
10' jogging
Dynamic warmup
3 mins rest
TEMPO RUNS:
5x100m @ 80%
5 mins rest
5@100m @ 80%
5 mins rest
5@100m @ 80%
-1 minute rest between runs.
I was able to do them steady at 19-20 seconds. Got too tired at 3d set though, time got to 22-23 seconds.
I was paying attention to the turns, LBSS you were right, even at 80% effort i have to decelerate to take the turn.
So anything over 80m ( which is the longest straight line there ) is useless for ME sprints. No prob for tempos though, it is TUT that matters in that case.
-
10 May 2014
Bodyweight@session : ~87,25kg, too low, ate too light yesterday and today until training.
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE I , Week 3/3
Session A:
9'' DEPTH JUMPS:
JUMP SQUATS ( not rhythmic, reset each rep ):
-Was sort on time, gonna do them tomorrow.
HIGH BAR FULL SQUAT:
6@80kg ( -2,5kg )
6@87,5kg
6@95kg ( +2,5kg ) , ties 6RM :personal-record:
6@90kg ( -2,5kg )
6@90kg ( -2,5kg )
-Not good. Legs were too weak. 95kg was too hard, so hard that i had to reduce the weight for the two remaining sets.
Maybe it was that i got only 4 hours of -bad- sleep, maybe too tired from the max singles and the 15x100 tempos of the previous days, maybe both.
Also the 6RM PR tie means nothing, i have much higher predicted 1RMs lately, i just never did 6 reps.
HORIZONTAL LEG PRESS CALVES 'RAISES':
10@460lbs ( +10 lbs )
10@460lbs ( +10 lbs )
8@460lbs ( +10 lbs ) , ( -2 reps )
CHINUPS:
8@BW+10kg ( -1 rep )
8@BW+10kg ( +1 rep )
-I would have been better here but i had to do them at a different bar which was much thicker, it ruined my pulling mechanics somehow.
DIPS:
7@BW
7@BW ( +1 rep )
-Progress again. Much better control and depth. Total reps PR too.
Depth/form @ dips:
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2014_05_10_BWdip.jpg)
-
So the 'strength phase' of the periodization routine has ended. And with it the whole limit strength training of this season has ended too.
It went good, from September to now i got my predicted 1RM from 85kg to 120kg and my real 1RM from 90kg to 115kg, that is and 35kg/77lbs gain at predicted 1RM and 25kg/55lbs gain for real 1RM!!!
Of course those are inflated gains, because i was coming from 4 months of not lifting and before that i was still rehabing my injured quad. But still, the circumstances were those and the initial legit 1RMs were the ones i typed. Plus, i broke all the full squat PRs that i had before the injury.
:wowthatwasnutswtf: :ibsquatting:
I will not do more limit strength training until holidays ( end July ) , gonna finish the periodization thing and then do just buffered singles to triples for maintenance and focus on jumping.
Speaking of the periodization routine, it is getting interesting now. Depth jumps height increases, the squat singles are all buffered ( no max ones ), the volume squatting day is replaced by 6x2 speed squats @ 60% , the jump squats go from 2x8 steady weight to 6x5 waveloaded , good stuff, can't wait!!!
-
Yeah this is a fun time. If anything, make sure you finish fresh your workouts. If not, then the weights are too heavy.
-
11 May 2014
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
Owed from Saturday session:
9'' DEPTH JUMPS:
2x10
-Awesome, finally. Being able to absorb the impact totally and push back with full power. Great heights too.
JUMP SQUATS ( not rhythmic, reset each rep ):
8@20kg
8@20kg
-Awesome here too, feeling like i can accelerate till toe-off, it felt like i was running out of juice earlier in the previous sessions.
-
Wouldn't it be smarter if you did 3x5 or even 5x3 in the jump squats, maybe with less pause in between sets (1 minute tops, just to keep the workout shorter)?
-
^Failpost, lol
-Most probably 3x5 and most certainly 5x3 is NOT shorter in time than 2x8.
-2x8 takes about 3 minutes total anyway so even if they were shorter you win what, 30 seconds?
-Who said i want to make my workouts shorter?
-On my previous post ( that you read because you replied to it ) i said that it stops being 2x8, it becomes 6x5 now.
-Tweaking a Kelly Bagggett routine is not smart.
:derp:
-
Not really, no. My point was to do a more power oriented jump squatting approach instead of using 8 reps during which, at the end, they will probably suck. The thing with the 1 minute rest periods was just to keep THIS 3x5 or 5x3 a bit shorter than what the same 3x5 or 5x3 would take if you were to pause as much as in your 2x8 (2 or 4 breaks in between sets instead of 1 break).
But whatever.
-
Dawww, dont go ' whatever', i am just messing with you, take the damn joke!
In all seriousness, of course 8 reps are a lot. And yes, the last ones sucked. But that was GPP, 2x8 appears only in the first 'strength' phase and as i said ( 2 times ) it has ended, no more 2x8.
They become 6x5 waveloaded up to 30% at the 'explosive' phase , 2x5 at the 'reactive' phase and 2x5 complexed with half squats in the peaking phase.
-
I know, but crazy as it may sound, even 5 reps are "too much" in my books. I've found out over time that FOR ME, over 3 rep sets for power exercises are bad from a myriad of standpoints: I keep back on my max power exertion so that I can have the same intensity during the 5th rep; if I don't, then my 5th rep sucks; my form breaks down etc. You can argue that "well, OK, then maybe these 8 reps sets will "condition" you a bit and make you perform better when you go with less reps per set". I don't know about that.
But, again, I've found out that for power, sets of 3 reps are the best. Maybe even better than singles. Because it's still a "skill" to perform the jump squats or whatever exercise you do, you can tune it up, technically speaking, to make your 3rd rep the best in terms of both power and execution.
It's the same with the depth jumps - it's not your first reps or even sets that are the best, it's usually somewhere in the 3rd set rep 2 or whatever. That's why I personally prefer sets of 3.
-
Nah, i am ok with 5 reps for jump squats, actually the last ones are better, something like potentiation from the first ones or sth, don't care anyway.
Same with depth jumps, I was good even with this 2x10 at this block and the quality reps were all around, no decrease. But i do leave 20 seconds between reps in them.
-
12 May 2014
Bodyweight@session : ~87kg , nice, back on track.
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE II , Week 1/2
Session A:
18'' DEPTH JUMPS:
2x10
-Here we go. Now we are talking real depth jumps. Went good considering the height increase. Not great but good.
RHYTHMIC 1/4 JUMP SQUATS:
5@20kg
5@25kg
5@30kg
5@35kg
5@25kg
5@20kg
-Very good. Smooth and efficient landing/FA/reversal, good heights.
EXPLOSIVE FULL SQUAT @ 60% 1RM:
6x2@70kg
-Great! Very very fast, bar jumping ff shoulders, having to consciously stop me from jumping too.
BENCH PRESS:
7@65kg
7@65kg
-Same shit, can't progress. Fuck it, i don't care much about bench anyway!
PULLUPS:
7@BW ( +1 rep ) , :personal-record:
7@BW ( +1 rep ) , :personal-record:
-Silly PRs again from getting used to them. I like pullups, more lats and less arms than chinups. Gonna keep doing both anyway.
PAUSED STANDING CALVES RAISES:
20@60kg ( +5 kg )
18@60kg ( +5 kg ) , ( -2 reps )
18@60kg ( +5 kg ) , ( -2 reps )
-Progress again. I am sure now, it is the heavy leg press 3x10 raises of the other session that drive that progress.
SEATED WEIGHTED CRUNCHES MACHINE:
Forgot them, 2nd time in a row, WTF!!!
-
Maybe a good idea is to keep rotating pullups-chinups-neutral grip pullups, like I do.
I do 3 sets of 3 of these... and then start with the 2nd exercise the next time and so on.
pullups-chinups-ngp
chinups-ngp-pullups
ngp-pullups-chinups
etc
-
^Yes, this could be interesting.
14 May 2014
Bodyweight@session : 87kg
Soreness : a bit sore calves
Injuries/aches : none
5' jogging
Dynamic warmup
3 mins rest
TEMPO RUNS:
5x100m @ 70%
3 mins rest
5@100m @ 70%
3 mins rest
5@100m @ 70%
-1 minute rest between runs.
Great progress, was steady at 19-20 seconds going VERY easy and with 3 minutes breaks between sets instead of 5, awesome!
10' RIM JUMPS:
3xSVJ : around 25'' , was at 26'' lately
3xdropstep : 27'' to 28''
3x1-step-DLRVJs : 29 to 30'' , SEASON BEST! :wowthatwasnutswtf:
3x2-steps-DLRVJs : all 30'' , SEASON BEST! :wowthatwasnutswtf:
3xfull runup DLRVJ : all 30'' , SEASON BEST! :wowthatwasnutswtf:
:ibjumping:
-
15 May 2014
Bodyweight@session : ???
Soreness : none
Injuries/aches : stiff quads
1 ½ hour pick-up basketball
Awesome endurance. By far the best this season. Those 3x5x100m tempos seem to work!
Good vert too, feeling bouncy. Did one rim jump, 10'5'' ( 30'' ) off one step, ties season best and it was easy too!
:highfive:
-
17 May 2014
Bodyweight@session : ~86,75kg , season low :wowthatwasnutswtf:
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE II , Week 1/2
Session B:
18'' DEPTH JUMPS:
2x10
-Good. Better RFD than FA currently.
RHYTHMIC 1/4 JUMP SQUATS:
5@20kg
5@25kg
5@30kg
5@35kg
5@25kg
5@20kg
-I really like the wave-loading at those.
HIGH BAR FULL SQUAT SINGLES @90%:
6x1@102,5kg
-Rest between reps ~1:30.
It was hard. Good speed though. Not too heavy either. My legs are too stressed i think, i MUST add stretching and foam rolling.
HORIZONTAL LEG PRESS CALVES 'RAISES':
10@460lbs
10@460lbs
10@460lbs ( 2 reps )
-Strong.
CHINUPS:
10@BW+10kg ( +2 reps ) , :personal-record:
7@BW+10kg ( -1 rep )
-This is still NOT predicted 1RM PR as i have done 11@95kg(BW+5kg) , predicted 1RMs are ~129kg and ~131kg respectively.
However it is an all time 1RM/BW PR ( 1,48 vs 1,45 ).
1 set reps PR for BW+10kg too obviously.
DIPS:
8@BW ( +1 rep ) , :personal-record:
8@BW ( +1 rep ) , :personal-record:
-Great!
-
19 May 2014
Bodyweight@session : ~87kg
Soreness : none
Injuries/aches : none
1,5km ( ~1mile ) jogging.
Dynamic warmup.
ME RIM JUMPS:
SVJ : around 25''
dropsteps : around 28''
1-step-DLRVJs : around 29''
2-steps-DLRVJs : around 29''
Full runup DLRVJs : around 29''
-I expected to PR but I didn't even get 30'' like i did lately.
I blame the rim, only the 9'6'' was free and that kinda screwed my mechanics, it is too low so i couldn't sync my touch-rim-at-peak well.
Also did a few dunks there. Rather too easy even from a 1-step runup. Lost interest too fast and called it a day.
:-\
-
20 May 2014
Bodyweight@session : ~86,75kg
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE II , Week 2/2
Session A:
18'' DEPTH JUMPS:
2x10
-Very good all around this time.
RHYTHMIC 1/4 JUMP SQUATS:
5@20kg
5@25kg
5@30kg
5@35kg
5@25kg
5@20kg
-Very good here too. Felt like getting very high with 20 and 25 kg.
EXPLOSIVE FULL SQUAT @ 60% 1RM:
6x2@70kg
-Great speed again.
BENCH PRESS:
7@65kg
7@65kg
-Stuck for good here. First reps are too easy but from rep 5 and above it gets exponentially hard. Weird.
PULLUPS:
8@BW ( +1 rep ) , :personal-record:
7@BW
-Very happy with how those progress.
PAUSED STANDING CALVES RAISES:
20@60kg
18@60kg
18@60kg
-Finally stalled after 3 sessions of constant progress. Fair.
-
It drives me nuts when I see no hamstring work :P
-
^^^
Wrong journal. ;D
I have been consistent with hamstring work every single year of my training. This year alone i started with RDLs at 3x8@60kg and ended up doing 12-8-6@100kg.
I stopped RDLs just one month ago, only to do this periodization thing as written.
I know , it is not like a couple of RDL or GHR sets would ruin it but it is also not like not doing them will make my hams weaker, considering all the sprints and jumps i do lately too.
-
21 May 2014
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
5' jogging
Dynamic warmup
3 mins rest
TEMPO RUNS:
5x80m @ 60-70%
3 mins rest
5@80m @ 60-70%
3 mins rest
5@80m @ 60-70%
-45 seconds rest between runs.
Great again, sprints are easy, springy and recovery is good too.
Times were around 15:5 almost shutdown. When i pushed a bit more ( sth like 80% ) i got 14:3.
Still slow, but much progress in feel and times. My relaxed 80m time used to be 17s at my best, 20s usually.
Feeling like i can go to the track and get some real splits now.
-
What does 15:5 mean? 15.5 seconds?
-
yes
-
22 May 2014
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1 ½ hour full court basketball
Great endurance. Compromised from heat. Also got shin splints after about 1 hour in. Not too much but there.
Vert felt good to very good, but no rim jumps to report.
-
23 May 2014
Finally got my lazy ass down to foam roll and stretch the shit out of my legs. Took me more than an hour to complete my sequence.
Must do that much more often.
-
You managed to do foam rolling for more than an hour?
#amazedbyyourpatience
-
No no, my quads would open up in half if i did, lol.
It was about 1hour 15mins in total, foam rolling AND static stretching.
The foam rolling part was the first 15-20 minutes, the rest was an ultra-long stretching routine, holding about 2 minutes each hold.
-
Still commendable. I would get tired of holding the isometric position from which to stretch for that long.
-
i commend your extended foam rollering and stretching. good job, bro, indeed. :goodjobbro:
-
Props. My post work out stretching is usually 25-30mins. Half that on off days lol
-
Thanks all!
I guess the prolonged duration was kinda cumulative since I rarely do it, like once a month or worse.
Legs feel amazing the next day, I will say yet another time that I MUST stretch and foam roll frequently.
-
Ah... stretching... what a concept...
-
24 May 2014
Bodyweight@session : ~86,75kg
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE II , Week 2/2
Session B:
18'' DEPTH JUMPS:
2x10
-Very very good.
RHYTHMIC 1/4 JUMP SQUATS:
5@20kg
5@25kg
5@30kg
5@35kg
5@25kg
5@20kg
-Very very good too.
HIGH BAR FULL SQUAT SINGLES @90%:
6x1@102,5kg
-Rest between reps ~2mins
-They felt very hard and slow but on video they looked easy and fast. Weird!
HORIZONTAL LEG PRESS CALVES 'RAISES':
10@470lbs ( +10 lbs )
10@470lbs ( +10 lbs )
10@470lbs ( +10 lbs )
-Very strong.
CHINUPS:
10@BW+10kg , ties :personal-record:
8@BW+10kg ( +1 rep )
-Total reps :personal-record:
DIPS:
9@BW ( +1 rep ) , :personal-record:
8@BW
-Total reps :personal-record:
-
18 reps in 2 sets for chinups with +10 kg is really good
-
Thanks, it is my only semi-respectable lift, lol. Moving to BW+12,5kg next time.
Body composition measurements:
Net morning weight : 86,3kg / 190lbs
Waist : 89,25cm / 35,1''
Online bodyfat estimation : 16.7%
BI scale bodyfat estimation : 16.4%
AVERAGE bodyfat estimation : 16.55%
Previous:
Net morning weight : 87kg / 191,5lbs
Waist : 90cm / 35,4''
Online bodyfat estimation : 17.2%
BI scale bodyfat estimation : 16.9%
AVERAGE bodyfat estimation : 17.05%
Progress!!! Just about to break the imperial system barriers of 190lbs BW and 35'' waist.
Progress is visible too. Not that i got shredded or something but i see new entries on the mirror: more toned bicep veins, deeper cut on shoulders, 2-pack when flexed.
It is going good, i am preserving strength and mass much better than in every other cut i have done.
I am determined to go lower than i initially said, I had 84-85kg as a barrier but no more, willing to approach 80kg now if it continues to be that efficient.
-
When is the last time you've been under 80 kg with a good strength level?
-
When is the last time you've been under 80 kg with a good strength level?
Now that is an interesting question. Made me go back and search my log, the direct answer is NEVER!!!
Last time that i was 79,5kg i was very weak ( 5x110kg smith half squat ). I was jumping max 33'' RVJ off a springy but power-less runup/plant.
Since then, i got stronger but also heavier, always over 85kg. Max RVJ went to 34-35 off a clumsy slow ugly but powerful runup/plant.
SLRVJs were high too when i was light, i remember i could lay it in touching rim mid-palm at every attempt in the lay-up line, so consistent 30-32. They are mostly around 27-ish when heavy.
Stationary jumps, the opposite course : 27ish SVJ / 30ish dropstep when light but weak, 30ish SVJ / 33ish dropstep when heavy but strong.
-
You tendon jumper!
-
27 May 2014
Bodyweight@session : ~86,75kg
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE III , Week 1/2?
Session A:
27'' DEPTH JUMPS:
4x5
-Wow. This is shock training now. Huge forces, totally different mechanics than 18''.
First 2 sets i had a hard time absorbing the landing, GCT was high and subsequent jump was low. But then i adapted and they were good.
JUMP SQUATS:
2x5@20kg
-Back to non-rhythmic. Good, very explosive and high.
HALF SQUAT @ 85%:
6x3@100kg
-Welcome back to my good old friend, the half squat.
Incredible speed at 100kg, i was shocked. Was faster than a 'speed squat', i could have jump-squatted it.
PAUSED STANDING CALVES RAISES MACHINE:
20@60kg
19@60kg ( +1 rep )
19@60kg ( +1 rep )
-Thinking of going down to 15 rep sets for the rest of the season. It feels like it is endurance and not strength that limits me.
BENCH PRESS:
7@65kg
7@65kg
-Same shit.
PULLUPS:
8@BW , ties :personal-record:
7@BW
-No progress this time. Felt stronger but was running out of juice after rep 6.
Half-squat depth:
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2014_05_27_half_squat_100kg.jpg)
-
28 May 2014
Bodyweight@session : 86,3kg - new season low!
Soreness : outter quads too stiff and also sore.
Injuries/aches : none
5' jogging
Dynamic warmup
3 mins rest
TEMPO RUNS:
5x100m @ 60-70%
-Rest between reps : 1min
Shocking fast for low-effort. All around 19seconds, got one 18:50.
3 mins rest
MAX EFFORT SPRINTS:
1x80m@100% : 12:20
3 mins rest
1x80m@100% : 12:40
3 mins rest
1x100m@100% : 16:50
-Quads gave up on me when trying to go all out.
3 mins rest
RIM JUMPS:
SVJ : ~25,5''
Dropstep : 28''
1-step-DLRVJ : 29''
2-steps-DLRVJ : 29''
-Same story with sprints at DLRVJs : 28'' was shocking easy and fluid going submax, but when going all out quads failed me.
-
29 May 2014
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1 ½ hour full court basketball
Great endurance again but legs too heavy. Should have not gone max sprints yesterday but got greedy.
Vert felt good, i mean i felt bouncy, but again i felt it was compromised from heavy legs. No rim jumps to report.
-
30 May 2014
About 1 hour lower body foam roll and stretch ( ~15' foam roll & ~45' stretch ).
Really felt it at quads, they are too tight.
-
31 May 2014
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE III , Week 1/2(?)
Session B:
27'' DEPTH JUMPS:
4x5
-Better. FA still difficult from that height.
JUMP SQUATS:
2x5@20kg
-Awesome.
HIGH BAR FULL SQUAT 3x3 with 5RM:
3@90kg
3@95kg
3@100kg
-Very good. Ramped up to check where i am.
90kg felt like 7-8RM , 95kg 5-6RM , 100kg 3-4RM. Will use steady load of 95kg next time.
HORIZONTAL LEG PRESS CALVES 'RAISES':
10@480lbs ( +10 lbs )
10@480lbs ( +10 lbs )
10@480lbs ( +10 lbs )
-Very very strong.
CHINUPS:
9@BW+12,5kg ( +2,5kg ) , ( -1 rep )
8@BW+12,5kg ( +2,5kg ) , ( -1 rep )
-Most weight i have ever added , so :personal-record:
No 1RM or 1RM/BW PRs though, 10 reps next week will break both :D
DIPS:
10@BW ( +1 rep ) , :personal-record:
8@BW
-Progress again here, great!
-
Body composition measurements:
Net morning weight : 85,8kg / 188,75lbs , broke the 190lbs barrier :headbang:
Waist : 89cm / 35''
Online bodyfat estimation : 16.6%
BI scale bodyfat estimation : 16.2%
AVERAGE bodyfat estimation : 16.4%
Previous:
Net morning weight : 86,3kg / 190lbs
Waist : 89,25cm / 35,1''
Online bodyfat estimation : 16.7%
BI scale bodyfat estimation : 16.4%
AVERAGE bodyfat estimation : 16.55%
Progress again!
-
Very nice, keep at it
-
^Thanks!
1 June 2014
7 Days Vertical Jump Cure
Leg Raises ( 3 sets of 15-20 ):
3x15
Front Plank ( 2x30sec ):
2x30sec
Side Plank ( 30 sec each side ):
30 sec each side
Alternating Glute March ( 2x20 ):
2x20
Seated Hip Flexor Raises ( 2x5-10 / 3 seconds pause at top ):
2x10 / 3 seconds pause at top
Seated Hip Flexor Raises ( 2x5-10 / 3 seconds pause at top ):
2x10 / 3 seconds pause at top
Bilateral Glute Bridge ( 2x10-15 / 3 seconds pause at top ):
2x15 / 3 seconds pause at top
Bulgarian Split Squat Hold ( 1 min each leg ):
50-55 seconds each leg, buuurn.
Kneeling Rectus Femoris / Quad Stretch ( 1min 30sec each leg ):
1min 30sec each leg
I hope that i will be doing this more often, so I typed down each exercise and recommended/done reps to document the progress(ion).
-
2 June 2014
Bodyweight@session : 86,3kg
Soreness : slight soreness in glutes and abs
Injuries/aches : none
5' jogging
Dynamic warmup
3 mins rest
TEMPO RUNS:
5x87m @ 60-70%
3 mins rest
5@87m @ 60-70%
3 mins rest
5@87m @ 60-70%
-45 seconds rest between runs
Very nice, good recovery and times consistent around 16-16,5 seconds.
Why 87m? Because I went to a different park and there are some very clear start/finish marks at around the distance i wanted, so i measured them and 87m came up.
RIM JUMPS:
SVJ : ~26'' , ties season best
Dropstep : ~29'' , ties season best
1-step-DLRVJ : 29'' - 30'' , ties season best
2-steps-DLRVJ : 30''-30,5'' , SEASON BEST, FIRST TIME ABOVE 30'' AFTER INJURY!!! :wowthatwasnutswtf:
Full runup DLRVJs : around 30'' , ties season best
-Wow, never saw this coming after 15 tempo runs. Was getting mid-palm at 10', felt great.
:ibjumping:
-
3 June 2014
Bodyweight@session : ~86,25kg , season low ;D
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE III , Week 1/2(?)
Session A:
27'' DEPTH JUMPS:
4x5
-Nice, those keep improving, were overall good this time.
JUMP SQUATS:
2x5@20kg
-Steady great.
HALF SQUAT @ 85%:
6x3@100kg
-Better than last time that they were very good already. Tight, fast, smooth. They also 'felt' lighter than last time.
PAUSED STANDING CALVES RAISES MACHINE:
20@65kg ( +5kg )
18@65kg ( +5kg ) , ( -1 rep )
17@65kg ( +5kg ) , ( -2 reps )
-As suspected, it is 'endurance' that failed me and not strength.
Will keep adding 5kg weekly and go 3xF, will stop adding when i can't do 3x15.
BENCH PRESS:
8@65kg ( +1 rep )
7@65kg
-ZOMFG, bench progress after 1 month or so, a whole rep up! :wowthatwasnutswtf:
PULLUPS:
8@BW , ties :personal-record:
7@BW
-Felt weak here today. At least i matched last week's performance.
-
Haha damn, becoming a beast at bench presses aren't we?
-
5 June May 2014
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1 ½ hour full court basketball
Endurance felt a bit better. Having good breaths to play better D now and keep the same pace up and down the court. Had to reserve some in the past.
Vert felt bad today though, no pop, no good heights either :huh:
That was the last bball session of the season. From now on it all squats and jumps :headbang:
-
Body composition measurements:
Net morning weight : 85kg / 187lbs
Waist : 88,5cm / 34,85''
Online bodyfat estimation : 16.5%
BI scale bodyfat estimation : 15.9%
AVERAGE bodyfat estimation : 16.2%
Previous:
Net morning weight : 85,8kg / 188,75lbs , broke the 190lbs barrier :headbang:
Waist : 89cm / 35''
Online bodyfat estimation : 16.6%
BI scale bodyfat estimation : 16.2%
AVERAGE bodyfat estimation : 16.4%
More progress! Broke the 35'' waist barrier, reached the 85kg one too. However 0.8kg is too much to lose in 5 days. Maybe just depleted from yesterday's basketball.
-
Keep at it... who knows what it will unfold :D
-
Thanks but it is not going that good. I mean i am progressing, i am losing weight and fat but now the ratios are bad:
I lost 0,8kg that week but bodyfat went down only 0,2%. If you put the numbers down it means 0,3kg of that loss was fat and 0,5kg was LBM. 38%-62% bodyfat/LBM is a TERRIBLE ratio for leaning, it should be around 70%-30%.
I know, it could be just a random day thing like the depletion from bball that i mentioned. But the previous week results were 0,5kg BW loss with a 40%-60% bodyfat/LBM ratio, which is also bad so it is not just one measurement's thing.
Not freaking out yet but i am keeping a close eye on it.
-
Yeah but how much of that is water?
-
^^^Yes, very true, daily water / glycogen / bloating variations may seriously distort those measurements.
Example : next morning, same BW, same waist but now the scale says bodyfat is 15,7%, so the ratio becomes a more acceptable 50%-50%.
That is why i said i am not freaking out, just keeping an eye on everything.
-
7 June 2014
Bodyweight@session : ~86kg , season low
Soreness : none
Injuries/aches : i managed to tweak my left hip flexor at work, seated at my office. Just some weird over-rotation and snap! Bugs on specific angles.
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE III , Week 2/3 ( Decided to do a 3d week for this phase, then go to peak )
Session B:
27'' DEPTH JUMPS:
4x5
-Good to very good.
JUMP SQUATS:
2x5@20kg
-Felt like i was jumping low but also felt most explosive and smooth than any other time.
HIGH BAR FULL SQUAT 3x3 with 5RM:
3@95kg
3@95kg
3@95kg
-Lately i was feeling good but legs were acting weak.
Today it was the opposite, legs felt weak but they acted strong.
Result is the same, 95kg is around 5RM currently.
HORIZONTAL LEG PRESS CALVES 'RAISES':
10@490lbs ( +10 lbs )
10@490lbs ( +10 lbs )
10@490lbs ( +10 lbs )
-Very very strong.
CHINUPS:
9@BW+15kg ( +2,5kg ) , :personal-record:
7@BW+15kg ( +2,5kg ) , ( -1 rep )
-LOL , i wondered why they were so hard, I used 15kg instead of 12,5kg by mistake. :uhhhfacepalm:
Still no predicted 1RM PR ( it is 131kg from doing 90+5kg 11 times ).
However it is the most i have ever pulled AND an all time 1RM/BW :personal-record: , just over 1,5BW now! :wowthatwasnutswtf:
DIPS:
10@BW , ties :personal-record:
9@BW ( +1 rep )
-Also total reps :personal-record:
-
10 June 2014
Bodyweight@session : ~85.85 , season low
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE III , Week 3/3
Session A:
27'' DEPTH JUMPS:
4x5
-Very good.
JUMP SQUATS:
2x5@20kg
-Very good.
HALF SQUAT @ 85%:
6x3@100kg
-Awesome: deeper, faster, more robust.
Half squats are so much easier/better for me. Everything feels easy, 'right', it is a movement my body favors, in contrast to the full squat.
Have i done wrong to focus on fulls? I think not. But should i have kept some halves variation in my programming? Probably yes.
PAUSED STANDING CALVES RAISES MACHINE:
20@70kg ( +5kg )
19@70kg ( +5kg ) , ( +1 rep )
17@70kg ( +5kg )
-It looks like i have done a big mistake chasing 3x20 all year long. I was stuck at 55-60kg forever and now at 70kg i am getting the same reps.
BENCH PRESS:
4@70kg
8@60kg
15@50kg
-Got fed up of being stuck forever at 2x8 so decided to change things up, go for a 'heavy' set and then do two back-offs.
Wanted 5 reps for the 70kg and 10 reps for the 60kg, failed both. Liked the 15-rep finisher though. Lets see how this progresses.
PULLUPS:
9@BW ( +1 rep ) , :personal-record:
7@BW
-Ugly slow exhausting 9th rep, but PR is PR. Also obviously 2-sets-total-reps :personal-record:
-
11 June 2014
Bodyweight@session : ~86kg
Soreness : glutes, calves, chest.
Injuries/aches : none
5' jogging
Dynamic warmup
3 mins rest
TEMPO RUNS:
5x87m @ 60%
3 mins rest
5@87m @ 60%
3 mins rest
5@87m @ 60%
-45 seconds rest between runs. Times consistent around 17:50.
Took this really easy, wanted to use this mostly as a recovery workout with a tad of conditioning.
-
Glute soreness? I guess you're using the glutes on those half squats eh? :D
-
^Yes, most probably because I went deeper.
-
12 June 2014
Bodyweight@session : 86,5kg
Soreness : calves still a bit sore
Injuries/aches : none
ME RIM JUMPS:
SVJ : ~26'' , ties season best
Dropstep : ~29'' , ties season best
1-step-DLRVJ : ~30'' , ties season best
2-steps-DLRVJ : 29''-30'' , dropoff
Full runup DLRVJs : ~29'' , booooo
-Legs got tired too soon, after the 1-step ones everything felt too awkward/stiff/uncoordinated. I was frustrated and disappointed because i wanted 31'' but then i took a look at my log and saw that previous ME jumps session was 10 days ago and before that it was another 2 weeks.
So how can i expect progress at something i am not practicing? That's right, i can't! :pissed:
Anyway, i've got one more workout on Saturday and then i enter the peak phase, so based on programming i am gonna be jumping much more often.
-
13 June 2014
30-40 minutes lower body static stretching.
Was very tight, really needed it!
-
14 June 2014
Bodyweight@session : ~85,5kg , season low
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE III , Week 3/3
Session B:
27'' DEPTH JUMPS:
4x5
-Very good.
JUMP SQUATS:
2x5@20kg
-Very good.
HIGH BAR FULL SQUAT 3x3 with 5RM:
3@95kg
3@95kg
3@95kg
-Hard but nice.
HORIZONTAL LEG PRESS CALVES 'RAISES':
10@495lbs ( +5 lbs )
10@495lbs ( +5 lbs )
10@495lbs ( +5 lbs )
-Reached machine's stack. Turning it to 3xF now. 3x10@495 felt like pretty close to max anyway.
CHINUPS:
8@BW+12kg ( -3kg ) , ( -1 rep )
8@BW+12kg ( -3kg )
10@BW
-Belt has disappeared from the gym so had to use DBs. That ruined my mechanics as shown by the numbers.
Added an unweighted back-off set, adding a 3d set to all upper body stuff now.
DIPS:
10@BW , ties :personal-record:
9@BW
8@BW
-Strong here.
So it has ended, i have reached the peak phase, finally. Everything is timed right, including BW, let's wait and see what happens!
-
15 June 2014
MORNING:
Body composition measurements:
Net morning weight : 84,7kg / 186,35lbs , broke the 85 kg barrier! :wowthatwasnutswtf:
Waist : 88,5cm / 34,85''
Online bodyfat estimation : 16.5%
BI scale bodyfat estimation : 15.6%
AVERAGE bodyfat estimation : 16.05%
Previous:
Net morning weight : 85kg / 187lbs
Waist : 88,5cm / 34,85''
Online bodyfat estimation : 16.5%
BI scale bodyfat estimation : 15.9%
AVERAGE bodyfat estimation : 16.2%
Measurements maybe a bit skewed because i had breakfast and morning coffee. Maybe 84,5kg and 88cm waist would be more realistic. More or less there though, we will see next week. It is going good for sure...
EVENING:
Bodyweight@session : ~86kg
Soreness : glutes and hamstrings.
Injuries/aches : none
1,5km STEADY PACE JOGGING:
10 minutes 2 seconds.
That gives a pace of 9km per hour or 6minutes 40 seconds per km.
This is a :personal-record: , last year that i did steady pace jogging for a while best i got was 6:50 and i considered it a great one. This is awesome because i was going totally shutdown now, those tempos that i have been consistent with do work!
5 minutes rest
TEMPO RUNS:
10x100m @ 50%
-1 minute rest between runs. Times steady at around 23 seconds.
Awesome. Feeling very light on my feet and having very good recovery too.
I will use such ( very low impact ) workouts for the following weeks, gonna use them as recovery workouts between gym and jumps. It is going to go like:
-Day 1 : gym ( peak workout, supramax half squats + jump squats )
-Day 2 : recovery workout ( steady pace jog + 50% tempos )
-Day 3 : ME jumping ( possibly a couple of ME sprints after the jumps too )
-Day 4 : rest ( this may be skipped, or done on-off )
-Repeat.
-
Awesomeness, I love your weight loss. It's an interesting coincidence that I decide to focus almost entirely on weight loss and then I read this post the very next thing.
-
Awesomeness, I love your weight loss. It's an interesting coincidence that I decide to focus almost entirely on weight loss and then I read this post the very next thing.
Thanks!
According to the curves of the so far progress ( which is more ore less linear, so i can trust the trend-lines ) i will reach 15% bodyfat at around 83,5kg and 14% at 81kg.
I can relate to your post a lot, i am very curious too to see what will happen to everything if i am (relatively) light and lean.
-
You will probably get more reactive. I was having a conversation yesterday with Joel Smith about Mutaz Barshim and his jumping, and he was like "at 65 kg, you bet he's going to jump like that".
So I was like "well, what if he was 85 kg and had a 400 calf raise and a 300 squat?". And he said something very interesting, that I haven't thought about yet, which is the fact that the problem in the case of the 85 kg guy would not be strength, but the passive structural elements that would get in the way. The amount of tension occuring in the plant for these elements would be the problem that would shut down that guy.
That's why bodyweight, in an absolute manner, is important to reactivity: regardless of strength, these tendons and ligaments will get, in a high speed plant, 8 kg of additional load for every 1 kg of bodyweight you gain in a 8G plant. And once they reach their "material resistance" absolute number limits, the CNS will receive that feedback from the receptors and shut down power production.
Something to think about.
-
^^^Agree with that analysis.
I already see a big difference from getting my training BW from 92,5kg to 86, but so far i was not sure about the responsible percentages between weight loss and practicing more.
I have not seen yet any significant change in jumping mechanics either. But i am feeling more and more light on my feet on tempos/sprints, together with steady dropping times there.
But looking at the jumps, although the feeling does not say much, the numbers do: SVJ went from 25'' to 26'' , RVJs went from 27''-28'' to 30''. So the 'reactive' jumps respond better.
Again, i am not sure how much of that is the weight-loss and how much all this reactivity training that I've been doing lately.
Why isolate them anyway, lower BW/BF leads to more efficient/safe plyos, so even if it was the plyos that improved the jumps, indirectly BW loss helped there too.
-
It has to be weight loss. Reactive training usually amounts to 2-5% of results.
-
16 June 2014
Bodyweight@session : 86kg
Soreness : VMOs, barely.
Injuries/aches : none
ME RIM JUMPS:
SVJ : ~27'' , SEASON BEST!
Dropstep : ~30'' , SEASON BEST!
1-step-DLRVJ : ~31'' , SEASON BEST!
2-steps-DLRVJ : ~31'' , SEASON BEST!
Full runup DLRVJs : ~31'' , SEASON BEST!
This went even better than it looks:
I experimented with fast run-ups/plants. Instead of just 'taking the steps', i was starting 1 step back and starting as if i was sprinting, then plant and jump.
And, i dare to say for the first time EVER, it worked, i was jumping the same with my 'controlled' run-ups/plants. Jumps were easier that way too, i was jumping the same high but it felt much easier.
On the downside, it was like 50-50 on the fast ones, half of them were miss-fires that led to ~2'' lower jumps. Also, i can't yet do both, go max speed and put max power, one compromises the other. But of course that can only improve from here.
Overall , :wowthatwasnutswtf: :headbang: :ibjumping:
-
:almostascoolasnyancat:
-
Also, i can't yet do both, go max speed and put max power, one compromises the other. But of course that can only improve from here.
Overall , :wowthatwasnutswtf: :headbang: :ibjumping:
-
^^^Thanks guys! :highfive:
Thinking about it, Ι decided to stop doing 'controlled' run-ups anymore. It has no meaning, if you control it you eventually regulate yourself to the same speed every time. So extra steps have no meaning, the only difference each approach has in at what plant it puts you to, angle/positioning etc. Adding steps should only mean add speed to the plant. Ok, maybe i was getting some extra speed from a couple of steps but still, 1 fast accelerating sprint-start-like step gives more speed than 4 controlled ones.
Pretty basic concept, should have focused to it much earlier! :uhhhfacepalm:
-
Extra steps do kinda have meaning... they make your body adapt to coping with those extra amortizations and still not give up when you jump. It also probably tends to make your body learn to be more efficient over time, and possibly accumulate more elastic energy.
-
Oh, I didn't mean that i won't be adding steps, I meant that whenever i add steps i will try to make them accelerating steps leading to a bigger speed at plant. So my jumping sequence will be pretty much the same, from SVJs out to 3-steps runup, but the steps will be fast accelerating ones.
Or did you mean that controlled run-ups have some value too? I am using -and will keep using- the t0ddday's 'earn your steps' method for ME jumping days. So even if controlled plants and jumps have whatever training value too ( e.g. power output mechanics that get screwed from the high-speed plant ) I still have the drop-steps and 1-step jumps in there that are at a very controllable speed by definition, so that is covered too.
-
Yeah I mean, let's imagine you do a 50 meter run-up. Obviously you won't be accelerating 50 meters (unless, maybe, if you're an elite long jumper or something :D ), but all these contacts that add up have a tendency to tire you, and it will take "more" to be able to stabilize yourself after all those ground contacts and still jump well.
So I'm giving you a big exaggeration here, that would be unsafe if you were to maximally jump after such a run-up, but if you go overboard just a bit it might be a good idea.
Say you can only accelerate well and plant to the best of your ability in 5 steps. You could and should use 7 steps every now and then, only to make your body try to adapt, over time, to some additional stimulus.
I've said the same thing about a higher box for depth jumps than your optimal box in a post a few days ago. It's just that you don't want to go overboard with it.
If your best depth jump comes off a 20 inch box, maybe try a 22 inch box (put a small plate on the box or whatever stable, small thing you can find) every now and then to overload the system a bit more than what it's "optimally" accustomed to. I guess this would be similar to overspeed sprinting or something, or to an eccentric supramaximal squat or something like that.
-
Ah yes, i totally agree to that, i have always been implementing it too in my jump sessions, many times i have no progress from 1 to 2 steps but i will still go out one more step and do a few RVJs from there too. Then i will go back to the run-up that gave the highest jumps and chase a daily PR from there.
Just like you said, it is a kind of supra-max overloading, adding a little bit always helps, just make sure you don't go overboard.
-
17 June 2014
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE IV ( Peak )
Workout #1
9'' DEPTH JUMPS:
2x10
-Shocking difference from the 27'' of previous phase. VERY fast reactive and high.
COMPLEX :
C1 : HALF SQUAT:
5@120kg
5@120kg
-I am assuming my full squat 1RM is around 110kg now so i started easy with them, just below 110% 1RM.
Went good, bar felt kinda heavy on back but depth was good and concentric was fast. Gonna do 125 next time.
Oh, also predicted 1RM/BW just over 1,5 here, :wowthatwasnutswtf: or :uhhhfacepalm: , pick what you prefer!
C2: JUMP SQUAT:
2x5@20kg
-LOL, bar was weightless after the 120kg halves. I just could not feel it, i have never done such a complex before ( light after heavy ) so it was funny.
It felt like it worked though, jumps felt extremely explosive and high.
PAUSED STANDING CALVES RAISES MACHINE:
18@75kg ( +5kg ) , ( -2 reps )
17@75kg ( +5kg ) , ( -2 reps )
15@75kg ( +5kg ) , ( -2 reps )
-Weight is catching up with me. Still easy above 3x15 though.
BENCH PRESS:
4@70kg
9@60kg ( +1 rep )
15@50kg
-Again couldn't get a 5th 70kg up to tie my all time 5RM PR. Ok though.
PULLUPS:
9@BW ties :personal-record:
8@BW ( +1 rep ) ,
7@BW
-A 2-sets total reps PR and 7 reps on the new third set after that. Not bad at all.
-
18 June 2014
7 Days Vertical Jump Cure
Leg Raises ( 3 sets of 15-20 ):
3x15
Front Plank ( 2x30sec ):
2x30sec
Side Plank ( 30 sec each side ):
30 sec each side
Alternating Glute March ( 2x20 ):
2x20
Seated Hip Flexor Raises ( 2x5-10 / 3 seconds pause at top ):
2x10 / 3 seconds pause at top
Standing Hip Flexor Raises ( 2x5-10 / 3 seconds pause at top ):
2x10 / 3 seconds pause at top
Bilateral Glute Bridge ( 2x10-15 / 3 seconds pause at top ):
2x15 / 3 seconds pause at top
Bulgarian Split Squat Hold ( 1 min each leg ):
1 min each side. Still burnout but last time i could only hold 50-55 seconds.
Kneeling Rectus Femoris / Quad Stretch ( 1min 30sec each leg ):
1min 30sec each leg
-
19 June 2014
Bodyweight@session : just under 86kg
Soreness : hamstrings, slightly
Injuries/aches : none
ME RIM JUMPS:
SVJ : max = 26,5''
Dropstep : max = 30,5'' , SEASON BEST!
1-step-DLRVJ : max = 31'' , ties season best
2-steps-DLRVJ : max = 31'' , ties season best
Full runup DLRVJs : max = 31'' , ties season best
31'' was repeatable from all run-ups! :wowthatwasnutswtf:
Of course i was greedy and wanted a PR that i didn't get, but I can't complain either. I like how suddenly getting half palm over the rim ( 10'5'' / 30'' ) is a routine jump.
In other news, my Kobe Vs are worn out, i think they compromise the plant. Until i get new ones i might try jumping in running shoes and see what happens.
-
Don't get too excited. It seems to me like you're getting close to that 5% max gain due to plyos.
-
Don't get too excited. It seems to me like you're getting close to that 5% max gain due to plyos.
lol
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Don't get too excited. It seems to me like you're getting close to that 5% max gain due to plyos.
Plyos are nonsensical they have nothing to do with this bullshit.
;)
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21 June 2014
Bodyweight@session : ~85,25kg , season low
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE IV , Peak
Workout #2
9'' DEPTH JUMPS:
2x10
-Awesome. Even more fast and reactive and high.
COMPLEX :
C1 : HALF SQUAT:
5@125kg ( +5 kg )
5@125kg ( +5 kg )
-Very 'firm' and strong. Love those.
C2: JUMP SQUAT:
2x5@20kg
-Perfect. Felt like the most explosive and high jump squats ever.
HORIZONTAL LEG PRESS CALVES 'RAISES':
12@495lbs ( +2 reps )
11@495lbs ( +1 rep )
10@495lbs
-Very strong.
CHINUPS:
9@BW+15kg , ties :personal-record:
7@BW+15kg
10@BW
-Back to belt. Same reps with last time but better control.
Also, due to being half a kg lighter, this is a new predicted 1RM/BW :personal-record: ( 1,517 vs 1,515, lololol )
DIPS:
10@BW , ties :personal-record:
10@BW ( +1 rep ) , ties :personal-record:
9@BW
-Also 2-set-reps-PR, 3-set-reps PR. Switching to weighted first 2 sets and unweighted back-off third next time.
:strong:
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22 June 2014
Bodyweight@session : ~85,5
Soreness : none initially, outer quads felt a little stiff during tempos
Injuries/aches : none
1,5km STEADY PACE JOGGING:
Total time = 9 minutes 12 seconds ( -50 seconds )
Average speed = 9,78km/h ( +0.798kmh )
Pace = 6 minutes 8 seconds per km ( -32 seconds per km )
-Awesome. All those numbers are :personal-record: And i am not even trying, i am just jogging comfortably and i am going faster than ever.
Also, i am feeling extremely light on my feet and bouncy, running is suddenly natural and effortless.
Will switch it to 1600m next time ( mile ) to have a global time reference.
5 minutes rest
100m TEMPO RUNS ( 1 minute rest between runs ):
4x100m@50% + 1x100@80%
50% times : around 22 seconds
80% time : 18:60
5 minutes rest
4x100m@50% + 1x100@80%
50% times : around 22 seconds
80% time : 17:50
Awesome here too. Recovery has improved so much.
Very impressed from 17:50 going 80% after 9x100m tempos and a mile run. 16s is supposed to be my fresh-recovered-all-out PR at this park.
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24 June 2014
Bodyweight@session : ~85.5kg
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE IV ( Peak )
Workout #3
9'' DEPTH JUMPS:
2x10
-Great.
COMPLEX :
C1 : HALF SQUAT:
5@127,5kg , ( +2,5 kg )
5@127,5kg , ( +2,5 kg )
-Amortization hard. Good depth ( not 1/4s ) , firm , good speed. Redo this next time, then bump to 130.
C2: JUMP SQUAT:
2x5@20kg
-Great.
PAUSED STANDING CALVES RAISES MACHINE:
-Was short on time, skipped.
BENCH PRESS:
5@70kg ( +1 rep ) , ties 5RM :personal-record:
10@60kg ( +1 rep ) , 10RM :personal-record:
15@50kg
-Progress! It must be the dips progress from the other training day plus that recently added 15 rep finisher.
PULLUPS:
9@BW ties :personal-record:
8@BW
7@BW
-Same reps with last time, better control. Should hit 10 reps/25 total next time, then move to weighted ones.
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26 June 2014
Bodyweight@session : ~85,7kg
Soreness : none
Injuries/aches : none
ME RIM JUMPS:
SVJ : max = 25'' :uhhhfacepalm:
Dropstep : max = 29,5'' :uhhhfacepalm:
1-step-DLRVJ : max = 30'' :uhhhfacepalm:
2-steps-DLRVJ : max = 30'' :uhhhfacepalm:
Full runup DLRVJs : max = 30'' :uhhhfacepalm:
Everything 1'' below recent performance. Second bad jumping day in a row. >:( :pissed:
Maybe 48 hours is not enough to recover from the peak workout. It is designed to be done once a weak anyway and i am doing it two.
Will give one extra rest day between gym and jumps for the following sessions and see what happens.
-
See? You hit the 5% plyo wall.
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gah i wish i could upvote that! :lololol:
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28 June 2014
Bodyweight@session : ~85kg, season low
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE IV , Peak
Workout #4
9'' DEPTH JUMPS:
2x10
-Great.
COMPLEX :
C1 : HALF SQUAT:
5@127,5kg
5@127,5kg
-Awesome. Depth/control/form/speed, all great!
I dare to call those my best half-squats EVER, feels like :personal-record:
C2: JUMP SQUAT:
2x5@20kg
-Awesome. Still can't get over how light the bar feels, it is unrealistic.
HORIZONTAL LEG PRESS CALVES 'RAISES':
13@495lbs ( +1 rep )
12@495lbs ( +1 rep )
11@495lbs ( +1 rep )
-Very strong.
CHINUPS:
9@BW+15kg , ties :personal-record:
7@BW+15kg
10@BW
-Same reps again. Wanted 10 reps but failed half way up.
Because i was 0,25kg lighter, 9@BW+15kg is a tiny (0,1%) predicted 1RM/BW :personal-record: , lol
DIPS:
8@BW+5kg ( +5kg ) , ( -2 reps ) , :personal-record:
7@BW+5kg ( +5kg ) , ( -3 reps )
10@BW ( +1 rep ) , ties BW reps :personal-record:
-PR is just because i did weighted for the first time ever. Predicted 1RM from 10@BW is still higher.
-
COMPLEX :
C1 : HALF SQUAT:
5@127,5kg
5@127,5kg
-Awesome. Depth/control/form/speed, all great!
I dare to call those my best half-squats EVER, feels like :personal-record:
C2: JUMP SQUAT:
2x5@20kgS
-Awesome. Still can't get over how light the bar feels, it is unrealistic.
:ibsquatting:
damn dude, good stuff.
half squat + jump squat complex is such a gem too.
-
Thanks man!
Yes, i don't know what carryover that coplex has but it feels amazing.
Also, by some weird mechanism, it feels like the jump squats 'recover' me from the heavy squats, i feel much fresher after them.
But i was thinking that best-halfs-ever statement so i remembered one specific session and searched it:
HALF SQUATS , Build up to 3RM:
1x10@33lbs
1x6@121lbs
1x4@209lbs
1x2@253lbs
1x1@297lbs
1x3@330lbs , :personal-record:
:headbang: :personal-record: , :ibsquatting: , :wowthatwasnutswtf:
Legit 90 degrees knee angle in all reps , torso upright , AWESOME!!!
Previous half squat PR was 3 MSEM singles @ 319 and i was 198.5lbs too.
Heh, even if form was the same good, the latter were 55lbs heavier so... :derp:
-
i think you mean "unreal," not "unrealistic." :derp:
-
No, i mean unrealistic.
Correct me if i am wrong, according to what i read and how i had it in mind too, unreal = dreamlike, unrealistic = not like expected.
The bar has a diverse feeling overall after the halfs. It feels like it is a hollow plastic bar that i can break in half if i want. The whole feeling i get touching the bar and having it on my back and adjusting it with my hands is unrealistic compared to the normal feel of a 20kg steel bar.
-
It feels like it is a hollow plastic bar that i can break in half if i want.
(http://www.troll.me/images/asdasdasdasdasdasd/watch-out-guys-we-got-a-badass-over-here.jpg)
-
http://www.youtube.com/watch?v=rVxk5frP9Fg
-
No, i mean unrealistic.
Correct me if i am wrong, according to what i read and how i had it in mind too, unreal = dreamlike, unrealistic = not like expected.
The bar has a diverse feeling overall after the halfs. It feels like it is a hollow plastic bar that i can break in half if i want. The whole feeling i get touching the bar and having it on my back and adjusting it with my hands is unrealistic compared to the normal feel of a 20kg steel bar.
you are half right. unreal does mean something like dreamlike, although obviously the connotations are different and you wouldn't use them in exactly the same way. but unrealistic doesn't mean unexpected, means very unlikely to occur in reality. the most common way i can think of it being used is in relation to expectations: e.g., "imagining costa rica will win the world cup is pretty unrealistic." something along those lines.
that's also not a correct way to use "diverse," you should just say "different" there. but i'm not really sure what you mean by unrealistic in that context. it feels fake compared to the way it feels normally?
-
C2: JUMP SQUAT:
2x5@20kg
-Awesome. Still can't get over how light the bar felt, it was so unexpected.
Fixed.
Feel free to add as many o's as you like to "so"
-
lol, no, i was not referring to the unexpected feeling. It was unexpected too but it was not what i wanted to note.
What i wanted to note was that the bar feel was not realistic. To a point that i am worried i might get injured from that 'fake' feeling of its weight.
Here is the definition of realistic that i had in mind:
realistic (comparative more realistic, superlative most realistic)
Expressed or represented as being accurate.  [quotations ▼]
A realistic appraisal of the situation.
Relating to the representation of objects, actions or conditions as they actually are or were.
A realistic novel about the Victorian poor.
that's also not a correct way to use "diverse," you should just say "different" there. but i'm not really sure what you mean by unrealistic in that context. it feels fake compared to the way it feels normally?
Indeed and yes.
-
Ok, back to S&C mode now. ;D
29 June 2014
Bodyweight@session : forgot to check
Soreness : none
Injuries/aches : none
1,6km ( 1 mile ) STEADY PACE JOGGING:
Total time = 9 minutes 20 seconds
Average speed = 10,25km/h ( +0.47kmh ) , :personal-record: , also broke the 10km/h barrier.
Pace = 5 minutes 51 seconds per km ( -17 seconds per km ) , :personal-record: , also broke the 6 mins per km barrier.
-Nice. I did feel a bit off ( tired/sleepy ), so extra happy with the improvement.
5 minutes rest
100m TEMPO RUNS ( 1 minute rest between runs ):
10x100m@50%
-Times around 23-24 seconds. Feeling a bit off here too, was 1-2 seconds slow too compared to recent performance.
3 minutes rest
1x100m@100% : 16:20
Having 16 seconds 100m PR = pathetic.
Being able to match it on a bad day after a mile run and 10x100m tempos = encouraging.
-
Have these tempo runs had any effect on your bodyweight in your opinion, or was it just nutritional adjustments?
-
Hm, I would say that the weight loss itself so far was 90% achieved through caloric deficit.
The tempos may have played some minimum role in creating that deficit. Mostly ( i hope ) they aided in the 'quality' of the cut, helping raise the fat% of the lost weight.
I use those tempo workouts as a fat-burner with some added benefits from the up-tempo.
Ideally, instead of them i would want to do 45 minutes of fast walking. But i would die from boredom. Tempos are so much more fun and time-efficient.
-
30 June 2014
Bodyweight@session : ~85kg , ties season low
Soreness : none
Injuries/aches : none
ME RIM JUMPS:
SVJ : max = 27'' , ties season best!
Dropstep : max = 30,5'' SEASON BEST!
1-step-DLRVJ : max = 31'' , ties season best!
2-steps-DLRVJ : max = 31'' , ties season best!
Full runup DLRVJs : max = 31'' , ties season best!
Awesomeness : runup/plant/jump was very fluid, the horizontal-to-vertical energy transfer felt very efficient.
Getting 10'5'' / 30'' was way too easy, almost effortless. 10'6'' / 31'' was repeatable.
Sadly i couldn't get a season PR except from that one dropstep.
Limiting factor was traction because of the very dusty concrete and my worn out Kobes. Gotta fix both those issues, i am on it.
-
1 July 2014
Bodyweight@session : ~84.75kg , season low, broke the 85kg training BW barrier! :wowthatwasnutswtf:
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE IV ( Peak )
Workout #5
9'' DEPTH JUMPS:
2x10
-Awesome.
COMPLEX :
C1 : HALF SQUAT:
5@130kg , ( +2,5 kg )
5@130kg , ( +2,5 kg )
-Awesome. Load now just over 1,5*BW, predicted 1RM just under 1,75*BW :headbang:
C2: JUMP SQUAT:
2x5@20kg
-Great.
PAUSED STANDING CALVES RAISES MACHINE:
18@75kg
17@75kg
15@75kg
-Same reps with last time but that was 2 weeks ago so fine.
BENCH PRESS:
4@72,5kg ( +2,5 kg ) , ( -1 rep ) , 4RM :personal-record:
8@62,5kg ( +2,5 kg ) , ( -2 reps )
13@52,5kg ( +2,5 kg ) , ( -2 reps )
-Also all time predicted 1RM/BW :personal-record: ( ~0.93 )
PULLUPS:
10@BW ( +1rep ) , :personal-record:
8@BW
7@BW
-Got the 25-reps-in-3-sets goal too, moving to weighted next time. :highfive:
:strong:
-
You beast!
-
You beast!
:ninja:
Pic of yesterday's half squats depth:
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2014_07_01_half_squat_130kg.jpg)
Do you guys think they may be too high? I think that, granted they are used for peaking and not strength building, this is an ideal depth, around 90 degrees knee angle.
-
Nah they look great. But why that face? :D
-
The ninja face? It means "thanks for calling me a beast but i am not even close to it"
-
No no, the "this bar is so heavy" face :D
-
Ohhhh, i don't know, there is a wild crazy chance that it was because the bar was so heavy.
-
2 July 2014
Bodyweight@session : 84,5kg, season low again! :wowthatwasnutswtf:
Soreness : very tight/stiff quads, DOMS 2/5 calves
Injuries/aches : none
1,6km ( 1 mile ) STEADY PACE JOGGING:
Total time = 9 minutes 15 seconds ( -5 seconds )
Average speed = 10,37km/h ( +0.12kmh )
Pace = 5 minutes 47 seconds per km ( -4 seconds per km )
-Everything is :personal-record: but just by a tiny bit.
5 minutes rest
100m TEMPO RUNS ( 1 minute rest between runs ):
5x100m@50% + 1x100m@80%
-Times for 50% : 23-24 seconds.
-Time for 80% : 17:50
My usual times.
3 minutes rest
1x80m@100% : 12:20
-Bad, i have done 12:00 this April and 11:90 last September.
3 minutes rest
1x100m@100% : 15:50 :personal-record: :personal-record: :personal-record:
:lololol:
-
4 July 2014
Body composition measurements:
Net morning weight : 84,4kg / 186lbs
Waist : 87,5cm / 34,44''
Online bodyfat estimation : 15.6%
BI scale bodyfat estimation : 15.6%
AVERAGE bodyfat estimation : 15.6%
Previous:
Net morning weight : 84,5kg / 186.3lbs
Waist : 88,25cm / 34,75''
Online bodyfat estimation : 16.4%
BI scale bodyfat estimation : 15.7%
AVERAGE bodyfat estimation : 16.05%
Awesomeness!!! :wowthatwasnutswtf:
Couple of milestones: broke under 88cm waist, broke under 16% both in the web-based and average measurement.
-
Right. Now time for a 75 kg bodyweight :D
-
Lol, easy tiger!
I generally prefer to be heavier, my ideal state would be a relatively lean 90kg.
Will keep cutting for now anyway, see what happens 2-3 kg lower from here, then we may have a long discussion about where to go... I have been reading a lot and thinking about it but it is not the time yet.
-
Fine, you're excused for 1 kg.
76.
-
I have good news for you. Yesterday's measurements were after a heavy carb dinner.
Today morning, after a 1500kcal day and a carb-less dinner, measurements were:
Net morning weight : 83,5kg / 184lbs
Waist : 87cm / 34,25''
Online bodyfat estimation : 15.6%
BI scale bodyfat estimation : 15.4%
AVERAGE bodyfat estimation : 15.5%
I guess the truth is in the middle, 84kg / 15,55%
:goodjobbro: anyway...
-
I've been having similar progress, going from 88.3 to 87.9 kg in a month!
#PROGRESS
-
5 July 2014
Bodyweight@session : ~84.5kg , season low
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE IV , Peak
Workout #6
Gym switched to summer schedule so by the time i got there it was closed , :ffffffuuuuuu:
9'' DEPTH JUMPS:
2x10
-Incredible, FA, GCT, RFD, height, all great! Arguably my best DJs ever.
COMPLEX :
C1 : HALF SQUAT:
C1 : HALF PISTOL SQUAT:
5@BW + 25 kg
5@BW + 25 kg
-That is about 97,5kg load on each leg, which equals to a 122,5kg squat.
That is how it felt too, judging from the last weeks 120 to 130 kg half squat progression
Math comes true, with some fluctuation of course.
C2: JUMP SQUAT:
2x5@20kg
-Very good but not awesome. Potentiation still there on the legs but of course that '20 kg is so light' feeling was gone.
HORIZONTAL LEG PRESS CALVES 'RAISES':
PAUSED SINGLE LEG CALVES RAISES:
13 each leg @ BW + 15kg
13 each leg @ BW + 15kg
13 each leg @ BW + 15kg
-That was 3*F. A little stronger than 495lbs smith. (BW+15)*2 = 200kg/440lbs, yup, math comes true again.
CHINUPS:
BENT OVER DB ROWS:
12 each hand @ 20kg
12 each hand @ 20kg
12 each hand @ 20kg
DIPS:
CHEST DB FLY:
12 @ 10kg each hand
12 @ 10kg each hand
12 @ 10kg each hand
-
6 July 2014
Bodyweight@session : ~84,75kg
Soreness : none
Injuries/aches : none
1,6km ( 1 mile ) STEADY PACE JOGGING RUNNING:
Total time = 8 minutes 35 seconds ( -40 seconds ) :personal-record: :personal-record: :personal-record:
Average speed = 11,18 km/h ( +0.85kmh ) , broke the 11 km/h barrier
Pace = 5 minutes 21 seconds per km ( -26 seconds per km )
-Huge PR!!! But i can't call it jogging anymore, it was running, not max possible pace but at least 80%.
Delighted with 8:35, that is an amazing time for my unfit old fat ass.
5 minutes rest
100m TEMPO RUNS ( 1 minute rest between runs ):
5x100m@60% + 1x100m@80%
-Times for 60% : 20-21 seconds.
-Time for 80% : 17:50
Wanted to go 50% but i couldn't, my legs denied, i could ether jog or go 60%. Weird.
Wanted to do another set of tempos but legs felt tired so called it a day because i want to do ME jumps tomorrow.
-
7 July 2014
Bodyweight@session : ~84,75kg
Soreness : none
Injuries/aches : none
ME RIM JUMPS:
SVJ : max = 26''
Dropstep : max = 30''
1-step-DLRVJ : max = 31'' , ties season best!
2-steps-DLRVJ : max = 31'' , ties season best!
Full runup DLRVJs : max = 31'' , ties season best!
Mixed emotions. Getting season best heights but not PRing. Not gonna happen without new shoes, my Kobes are totally worn out, the traction is terrible and i think the zoom bags blew off too. Can't jump good on my running shoes either, i tried it, they are frees and the too much flex ruins my mechanics. Pity, i would have PRed for sure today, 30'' was all voluntary, getting it easy off 1 step.
New trainers are on the way ( adidas supernova glide 6 boost ) , i got the most 'firm' boost shoe out there, lets see how that overhyped TPU magic foam will work.
-
Try one leg jumps in your frees and see what you get.
-
Try one leg jumps in your frees and see what you get.
I always do SLRVJs too in my jump sessions this year, just don't log them. They are steady at around 27''.
In frees it is the opposite of DLRVJs, the extra flex makes them feel more natural and fluid and with a more powerful toe off. Still 27'' though.
-
8 July 2014
Bodyweight@session : ~84.75kg
Soreness : none
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE IV ( Peak )
Workout #7
9'' DEPTH JUMPS:
2x10
-Awesome.
COMPLEX :
C1 : HALF SQUAT:
5@130kg
5@130kg
-Easier than last time. Kinda fast actually, awesome!
C2: JUMP SQUAT:
2x5@20kg
-Awesome.
PAUSED STANDING CALVES RAISES MACHINE:
18@75kg
17@75kg
15@75kg
-Same reps with last time. Did not do 80kg by mistake, goal is 3x15 here so was above it already.
BENCH PRESS:
4@72,5kg , ties 4RM :personal-record:
9@62,5kg ( +1 rep )
14@52,5kg ( +1 rep )
-Some progress so nice.
PULLUPS:
8@BW + 5kg ( -2 reps ) , ( +5kg ) , :personal-record:
8@BW + 5kg ( +5kg ) , :personal-record:
8@BW ( +1rep )
-PRs are because it is my first time ever doing them weighted.
4th week of peaking. Kinda losing its meaning. Also bored of it. Half squats get better and better but i don't know, i feel the crave to do deep ones too.
New shoes are supposed to arrive this week so i will wait to have a couple of 'peaked' ME jump sessions in them and then end it.
-
9 July 2014
Bodyweight@session : forgot to check
Soreness : Chest, lats, calves sore. quads, glutes, abductors, hamstrings feeling something between sore and too stiff. 130kg speed halfs wrecked me, lol
Injuries/aches : none
1km jogging
Dynamic warmup
TEMPO RUNS:
5x80m , building up intensity from 50 to 80%.
-Really bad. Feeling too stiff, like there was no energy transfer through my legs.
5 minutes rest
Then i wanted to do this:
1) 300m @ 100%
2) Some challenging lactate run
- could be 2x3x200 - 2 mins between the reps (200, 2min, 200, 2min, 200) & 10 mins between sets - start off trying to hit 30,30,30 & 30,30,28 and get better each week
300m@10% : 54 seconds
-Heh, not that bad. It is 3x100m@17s, so given my 15.5s PR, this was pretty good.
10 minutes rest
200m@100% : 34 seconds ( actually big :personal-record:, i was at 38 seconds this April )
2 minutes rest
200m@100% : 36 seconds ( also :personal-record: compared to April )
2 minutes rest
200m@100% : DNF ( gave up at around 150m, i just couldn't run anymore, i would have to jog )
Decided to call it a day and not try a second set given i could not even complete the first one.
5 minutes rest.
1km cooldown jog.
That was interesting. I am wasting my time on this 80x50 gravel football field though, the times I post are useless:
As discussed again here, those are not sprints, i have to decelerate much to take the 90 degree turns. Now what good is a 300m sprint if i have to do 4 such cuts? That's what i thought.
Still, i like the concept of the longer sprints, even if they are 'sprints'. Gotta get to the damn track and see how much my real splits deviate from those.
In other news, my boost shoes just arrived and they are sexyyyyyyy, can't wait to run&jump in them :wowthatwasnutswtf:
(http://www.menshealth.com.sg/system/files/shared/mh-runners/Adidas_Supernova_Glide_6_Boost_Main.jpg)
-
I suppose these are the shoes:
http://www.eastbay.com/product/model:208222/sku:332276/adidas-supernova-boost-glide-6-mens/black/white/?cm=GLOBAL%20SEARCH%3A%20KEYWORD%20SEARCH
Tell me how they feel for one leg (and two leg) jumps.
-
^^^
Yes, that is the shoe, supernova glide 6. I chose this of all available boosts because according to the reviews it has the most 'firm' feeling of them. It has a thin layer of 'harder' EVA foam between the boost foam and the foot so it feels less mushy and deforms less, supposedly.
10 July 2014
Bodyweight@session : forgot to check
Soreness : none
Injuries/aches : none
1km RUN: 5 minutes, averge speed = 12kmh , :personal-record:
Previous PR was 5minutes 21 seconds / 11,18kmh from a mile run.
That was not even close to max, i was saving for the sprints.
5 minutes rest
SPRINTS:
80m@100% : 11:50 , :personal-record: , previous was 11:90,
3 minutes rest
80m@100% : 11:30 , :personal-record: , previous was the above.
5 minutes rest
100m@100% : 15:30 , :personal-record: , previous was 15:50
5 minutes rest
100m@100% : 14:90 , :personal-record: :personal-record: :personal-record: , previous was the above.
:almostascoolasnyancat: , placebo or not i was flying! :D
Then i tried some jumps but only the 9'6'' rim was free and that ruined my mechanics. Can't jump well there, I can't judge the correct spot to plant, I can't time my highest touch well etc. Also i can't know what heights i got without cam, from where i felt hitting the rim it must have been 3'' below wrist so around 30''. We will have to wait for 10' jumps to know.
-
fwiw, convention for seconds and fractions of a second is "." so 14.50, not 14:50. 14:50 would be a very good time for a 5k.
but props. :highfive:
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Interesting. I guess the difference between '.' and ':' is the units. When you say 14.5 , you are referring to one unit, seconds, and you posted its quantity as a decimal number, 14.5.
In 14 minutes 50 seconds it is two different units. If you wanted to put it with '.' you would have to convert the smaller unit to the bigger, so it would be 14.8333 minutes.
Same for feet/inches, 9.6ft is not 9'6'', is a little bit over 9' 7'' while 9'6'' is 9.5ft. It is because of the different subdivision base ( 10 for decimals, 60 for seconds, 12 for inches etc ).
I am not sure what happens with decimal subdivisions of the same unit though. In our case, centisecond ( 0.01 second ) is a registered unit, so maybe you could also say 14 seconds : 50 centiseconds?
Or would you rather say WR : 5 seconds ? ? ? ? :D
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11 July 2014
Bodyweight@session : ~84,5kg
Soreness : quads and hamstrings, 3/5 (!?!?!?)
Injuries/aches : shins splints a bit
I guess yesterdays' sprint-PR fest was not for free.
ME RIM JUMPS:
SVJ : max = 26,5''
Dropstep : max = 31'' , SEASON BEST!
1-step-DLRVJ : max = 31'' , ties season best.
2-steps-DLRVJ : max = 30,5'' , oops
Full runup DLRVJs : max = 31,5'' , SEASON BEST!!! :wowthatwasnutswtf:
Mixed emotions again. Got 2 PRs, also runup and plant felt very smooth and efficient.
However there was a power link missing. I felt like i was capable of jumping even higher, it just wasn't happening.
31,5'' is awesome though, it is milestone because 31'' for me is exactly thumb base at rim. Going higher than that brought me to the 'base of palm at rim' area. But it not repeatable.
The boost shoes feel amazing so far, although too early. For the bball guys, walking on them and landing after jumps feels like air max, but sprinting and jumping feels responsive and firm like zoom.
-
So you say they're good... but what about one leg jumps in them?
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They feel amazing and I did PR on all kinds of sprints as jumps as you see. But it is too early to attribute it all to them. Maybe it was just a good week or maybe switching to any other new shoe would work. Let's see what happens next.
SLRVJs, I did them in the end. Legs were too tired, maximum controllable velocity too low. Still got 27'' though, I felt like I would get 25'' or less.
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12 July 2014
Bodyweight@session : ~84,25kg, season low
Soreness : quads and hamstrings, even more than yesterday, 3.5/5 , WTF!
Injuries/aches : none
Kelly Baggett's simple periodization routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg99024/#msg99024)
PHASE IV , Peak
Workout #8
9'' DEPTH JUMPS:
2x10
-Awesome.
COMPLEX :
C1 : HALF SQUAT:
5@130kg
5@130kg
-Progress again, it is definitely speed reps now. Also 130kg started feeling normal on back.
C2: JUMP SQUAT:
2x5@20kg
-Awesome.
HORIZONTAL LEG PRESS CALVES 'RAISES':
13@495lbs
12@495lbs
12@495lbs ( +1 rep )
-Very strong.
CHINUPS:
10@BW+15kg ( +1 rep ) , :personal-record: :personal-record: :personal-record:
7@BW+15kg
10@BW
-Finally, all time predicted 1RM PR, ~132kg. Previous was ~131 from 11@(90+5kg) back in March.
Also big 1RM/BW PR , 1,56*BW.
DIPS:
10@BW+5kg ( +2 reps ) , :personal-record:
8@BW+5kg ( +1 rep )
11@BW ( +1 rep ) , BW reps :personal-record:
-Very strong here too.
That is it, i am ending the periodization program. One more 'peaked' ME jumps session on Monday and i am summarizing results.
-
why? you're still progressing, are you not?
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why? you're still progressing, are you not?
Agreed
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why? you're still progressing, are you not?
Agreed
Well, this is something that i was thinking too. But this was a short-term peaking phase, it was supposed to be 2 weeks and i've taken it to 4 already. Yes i am progressing, but i was progressing on the other phases too and on my previous programs. I feel like i am neglecting a lot of important factors doing only supramax halfs. No deep squats, no pchain work, nothing. It was ok on the beginning, vert peak was the goal anyway, but being 4 weeks into it already makes it feel like i am overdoing it, like the only thing i can get out of it now is a 0,5'' season best RVJ that will be lost the minute i stop too.
Also, i am only about 3 weeks away from vacation so there is no time to do anything structured. So my thoughts were to go on a planned overreaching phase ( lots of volume ) until i leave and taper on that on vacation time. Having done 7 weeks of halfs and then 3 weeks off would be seriously neglecting/sabotaging strength ( which is my main weakness anyway ), no?
-
Body composition measurements:
Net morning weight : 83.2kg / 183.4bs
Waist : 87cm / 34.25''
Online bodyfat estimation : 15.6%
BI scale bodyfat estimation : 15.1%
AVERAGE bodyfat estimation : 15.35%
Previous:
Net morning weight : 83,5kg / 184lbs
Waist : 87cm / 34,25''
Online bodyfat estimation : 15.6%
BI scale bodyfat estimation : 15.4%
AVERAGE bodyfat estimation : 15.5%
Progress!!! Pity i was kinda bloated, i believe i could have broken under 87cm waist under normal circumstances.
I confirm the drop from the mirror test too, i look noticeably leaner now. But still far from lean.
Oh well, carry on...
-
What do you use for bodyfat measuring? What site, I mean.
-
The same with you, http://home.fuse.net/clymer/bmi/
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You Willoughby athlete!
WTF does that mean, by the way? :P
The Willoughby athlete weight is calculated by dividing the cube of the height (in inches) by 1906 [Thanks to Konrad Balcerak for spotting a mistake in the text prior to August 2006]. The Willoughby athlete waist is calculated by multiplying the height by 0.4584.
David P Willoughby, who was a champion body builder in the early twentieth century, performed extensive anthropometrics measurements on highly-conditioned (male) athletes and found a direct proportionality between waist and height. His ideal form had a WHtR of 45.8%. Willoughby also tabulated data for the morbidly obese, and found the same proportionality between waist and height, but with a WHtR of 57.7%.
Interestingly, although in the Metropolitan Life Tables the weight values are proportional to the square of the height (in accordance with the calculation of Quetelet's Index or BMI), in Willoughby's data the weights are proportional to the cube of the height (in accordance with Rohrer's Index).
The Willoughby athlete weight is then the average ideal weight for male athletes; strength-trainers may weigh more, while endurance athletes will weigh less. Are you a Willoughby athlete? A check on this is to compare your waist measurement to the Willoughby athlete waist calculation.
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It is actually just a table, it is affected only from height, for every height it has an 'ideal' waist and weight, where ideal came from athletes measurements.
2 posts about a table based on some measurements that a bodybuilder did 100 years ago is already too much fame for it, lol.
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Can we please talk more about it? Fascinating!
-
15 July 2014
Bodyweight@session : ~84.5kg
Soreness : none
Injuries/aches : none
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
5@80kg
4@90kg
15@60kg
-Back to full squats after 1 month. Was afraid it would be worse.
BENCH PRESS:
5@20kg
5@40kg
5@50kg
5@60kg
3@72,5kg ( -1 rep )
15@52,5kg ( +1 rep )
-Nice.
PULLUPS:
5@BW
5@BW + 5kg
5@BW + 10kg , first time adding 10 kg, silly :personal-record:
4@BW + 15kg , first time adding 15 kg, silly :personal-record:
10@BW , ties BW reps :personal-record:
-Very nice.
PAUSED STANDING CALVES RAISES MACHINE:
17@80kg ( +5 kg ) , ( -1 rep )
16@80kg ( +5 kg ) , ( -1 rep )
15@80kg ( +5 kg )
-Hard. Probably won't be able to do 3x15@85. We'll see.
This ramp-up 5s plus high-rep-finisher feels great. Gonna do it till summer vacation. Then i will think/discuss what to do next.
-
17 July 2014
Bodyweight@session : ~84.2kg
Soreness : glutes and hamstrings, 4.5/5
Injuries/aches : none
Return to full squatting annihilated my legs. Pain at every contraction.
Expected it but not to such extent. Walked 1hr yesterday to get a good blood flow, didn't work. Quads not sore at all though.
Went to the park to do some tempos and jumping but the pain was too annoying.
Could man-up and train through it but decided not to :P
Did two submax mile runs with 5 minutes rest between. Both at 11m:30s , ~8.35kmh / ~7m:11s per km.
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19 July 2014
Bodyweight@session : ~84.5kg
Soreness : none
Injuries/aches : none
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
4@80kg
3@90kg
2@100kg
15@60kg
-Nice, full squat is catching up fast.
Had a third 100kg rep but it would probably be ugly so didn't do it. Happy with two anyway.
15-rep finisher was much easier than last time, 3-5 good form reps in the tank.
CHINUPS:
5@BW
5@BW+5kg
5@BW+10kg
5@BW+15kg
4@BW+20kg , first time adding 20kg so :personal-record:
9@BW
-Predicted 1RM way below 10@BW+15kg of last week.
Not bad but i wanted 5 reps for BW+20 and 10+ reps for BW finisher.
DIPS:
5@BW
5@BW+5kg
5@BW+10kg , first time adding 10kg so :personal-record:
4@BW+15kg , first time adding 15kg so :personal-record:
12@BW , BW reps :personal-record:
-Great here.
HORIZONTAL LEG PRESS CALVES 'RAISES':
SL STANDING CALVES RAISES
15 each leg @BW+10kg
15 each leg @BW+10kg
15 each leg @BW+10kg
-Forgot to do the smith raises at gym so did SL at home.
-
i forget, how do you load your chins? DB, or do you have a belt+plates?
-
i forget, how do you load your chins? DB, or do you have a belt+plates?
belt+chain+plates.
FWIW, one day that the belt was missing and did them with DBs, i found them extremely harder, all my concentration was at keeping the db from falling instead of the actual pulling.
Body composition measurements:
Net morning weight : 83.5kg / 184bs
Waist : 87.5cm / 34.45''
Online bodyfat estimation : 16%
BI scale bodyfat estimation : 15%
AVERAGE bodyfat estimation : 15.5%
Previous:
Net morning weight : 83.2kg / 183.4bs
Waist : 87cm / 34.25''
Online bodyfat estimation : 15.6%
BI scale bodyfat estimation : 15.1%
AVERAGE bodyfat estimation : 15.35%
Increased weight ( ?!?!?!? ), increased waist, increased online calculated bf , BAD!
Improved mirror test, improved BI-scale bf measurement, GOOD!
Weird.
-
well then big ups on the full plate chins! :lololol:
-
Fatboi
-
well then big ups on the full plate chins! :lololol:
Thanks, but the big plate didn't happen, lol, it went like : 5kg / 10kg / 10kg+5kg / 10kg + 10kg.
Fatboi
(http://i1.kym-cdn.com/photos/images/newsfeed/000/147/084/1310338912001.png)
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23 July 2014
Bodyweight@session : ~84.25kg
Soreness : none
Injuries/aches : none
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
5@80kg
5@90kg ( +1 rep )
20@60kg ( +5 reps ) , lol, 20RM :personal-record:
-Didn't know i have 20 reps in me. Good form too, could do more.
BENCH PRESS:
5@22,5kg ( +2.5 kg )
5@42,5kg ( +2.5 kg )
5@52,5kg ( +2.5 kg )
5@62,5kg ( +2.5 kg )
4@72,5kg ( +1 rep ) , ties 4RM :personal-record:
15@52,5kg
-Great. 4@72,5 is also a tiny but ALL TIME predicted 1RM/BW :personal-record: ( 0.938 vs 0.934 ).
PULLUPS:
5@BW
5@BW + 5kg
5@BW + 10kg
5@BW + 15kg , ( +1 rep ) , [BW+15] reps :personal-record:
3@BW + 20kg , first time adding 20 kg , :personal-record:
10@BW , ties BW reps :personal-record:
-Going from 15kg to 20kg, instead of adding another 5kg plate to the 15kg loaded, i unloaded the chain and brought in the 20kg plate, so LBSS can rightfully high-five me 8)
PAUSED STANDING CALVES RAISES MACHINE:
16@85kg ( +5 kg ) , ( -1 rep )
15@85kg ( +5 kg ) , ( -1 rep )
15@85kg ( +5 kg )
-Very hard. Reached limit strength here finally.
-
Have you ever jumped in Venomenons 4? I'm about to order them today since I can't really find good enough running shoes... but I'm afraid that they will suck for me yet again (and at a high price).
Nightfly jumped ~44 inches in Venomenons 3.
-
10 days away from holiday off. Planning to do what i said earlier, a planned overreaching ( gym every day / big volumes / caloric surplus ). Then use the holiday time for tapering and get back to cutting again. Objections?
Also, LBSS and entropy and anyone else knowledgeable on the issue, what about intermittent fasting while bulking? Does it work or is IF meant to be used for cutting only? I workout late at night so i was thinking to go [no breakfast / no carbs lunch / eat huge after gym] , creating two fasting zones of 11-12 hours each.
-
25 July 2014
Bodyweight@session : forgot to check
Soreness : none
Injuries/aches : none
Home workout:
DB ARNOLD PRESS:
4x10@10kg each hand
DB SHOULDER FLY:
3x12@10kg each hand
BICEP CONCENTRATION CURL:
3x15 each hand @10kg
HAMMER CURL:
3x12@10kg each hand
SKULL CRUSHERS:
3x12@20kg
SLOW TEMPO DB SHRUG:
3x15@10kg each hand
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26 July 2014
Bodyweight@session : ~85kg , too much food and alcohol last night 8)
Soreness : biceps and traps, both like 2/5.
Injuries/aches : none
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
3@60kg
2@80kg
1@100kg
1@110kg , 1RM/BW :personal-record: ( ~1.294*BW )
10@80kg
-110kg was true 1RM. Was a grinder, not too long though, no squat-morning either, just got stuck for ~2 seconds at half squat.
I have lifted 112,5kgx1 earlier this year, but i was ~88kg. I have also a bigger predicted 1RM/BW logged from 10@90, could probably single 115-120 at that time, but I didn't. So yes, this is a true 1RM/BW all time :personal-record:
10@80kg was nice too.
CHINUPS:
5@BW
5@BW+5kg
5@BW+10kg
5@BW+15kg
5@BW+20kg , ( +1 rep ) , BW+20kg reps :personal-record:
10@BW ( +1 rep )
-Very nice.
DIPS:
5@BW
5@BW+5kg
5@BW+10kg
4@BW+15kg
13@BW , ( +1 rep ) , BW reps :personal-record:
-Didn't do BW+20kg since i couldn't get 5@BW+15kg.
Technically 5@BW+10 and 4@BW+15 are PRs, same reps with last week but I was heavier. Whatevs.
HORIZONTAL LEG PRESS CALVES 'RAISES':
SINGLE LEG STANDING CALVES RAISES
15 each leg @BW+10kg
15 each leg @BW+10kg
15 each leg @BW+10kg
-Run out of time so no leg press again, substituted with DB SL raises at home.
-
vag is like wine
-
10 days away from holiday off. Planning to do what i said earlier, a planned overreaching ( gym every day / big volumes / caloric surplus ). Then use the holiday time for tapering and get back to cutting again. Objections?
sounds fine
Also, LBSS and entropy and anyone else knowledgeable on the issue, what about intermittent fasting while bulking? Does it work or is IF meant to be used for cutting only? I workout late at night so i was thinking to go [no breakfast / no carbs lunch / eat huge after gym] , creating two fasting zones of 11-12 hours each.
idk, never tried that myself. my experience with cutting with fasting is that my one meal i have for dinner, feels so filling, that i'm unlikely to hit a decent surplus that way. But like all things, you can train up to and adapt to anything, so im sure if i wanted to, i could eventually adapt and eat like 3000kcal for dinner lol. Right now though, that seems absurd since i wud get full much sooner.
As far as bulking with a fast, i wud love to try that out. My gut feeling is that it wud help keep gains mostly lean and minimise fatfucking. esp since you can tightly control carbs and fats that way. But the caveat is training fasted for me seems to be suboptimal, im not as strong when i lift fasted, at least when it comes to squatting, upper body work seems much less unaffected. see how you go, it would be cool to try.
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vag is like wine
This is so true, also deeply philosophical. Oh wait, you meant me? Thanks! :P
As far as bulking with a fast, i wud love to try that out. My gut feeling is that it wud help keep gains mostly lean and minimise fatfucking. esp since you can tightly control carbs and fats that way.
That was the idea. Use the fasting time for cutting some fat, then use the post-workout time for bulk, for me it is ideally timed because of the late night training. As i posted in the other thread, it is like a zig-zag recomp approach but not 24h-based but gym-based, gym is time zero.
Dunno, probably won't make a difference but it is worth trying anyway.
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vag is like wine
This is so true, also deeply philosophical. Oh wait, you meant me? Thanks! :P
As far as bulking with a fast, i wud love to try that out. My gut feeling is that it wud help keep gains mostly lean and minimise fatfucking. esp since you can tightly control carbs and fats that way.
That was the idea. Use the fasting time for cutting some fat, then use the post-workout time for bulk, for me it is ideally timed because of the late night training. As i posted in the other thread, it is like a zig-zag recomp approach but not 24h-based but gym-based, gym is time zero.
Dunno, probably won't make a difference but it is worth trying anyway.
Def possible to bulk with fasting. I've been keeping carbs to absolute minimum during day and smashing it post workout. Harder if you struggle to eat 3-4 cups of rice or 10 potatoes at a time but I'm getting used to that. I'm probably only up 2-3kg so far but it's 2-3 that I didn't have before.
As far as minimising fat gain I think all other eating principles apply where you need to keep an eye on things. I do carb and calorie cycling at the same time which seems to work well. Zig Zag like you said Vag.
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Well said. I don't think this will make any notable difference compared to any other nutrition plan in a short time window of 10 days that i am applying it, but this is some good thinking material for the upcoming season.
Thanks both for the thoughts.
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29 July 2014
Bodyweight@session : forgot to check
Soreness : none
Injuries/aches : none
Home workout:
DB ARNOLD PRESS:
4x12@10kg each hand ( +2 reps per set )
DB SHOULDER FLY:
3x12@10kg each hand
BICEP CONCENTRATION CURL:
3x15 each hand @10kg
HAMMER CURL:
3x12@10kg each hand
SKULL CRUSHERS:
3x15@20kg ( +3 reps per set )
SLOW TEMPO DB SHRUG:
3x20@10kg each hand ( +5 reps per set )
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w/r/t IF for bulking, i think there's too much individual variation to make a blanket statement about whether it's better or not for you. some people certainly can use it to bulk, especially if you're interested in doing a "clean" bulk -- it can be easier to track calories and ensure adequate protein intake when everything is concentrated rather than spread throughout the day. bulking or cutting is more about calories over time than in specific windows (although consensus is that if you're restricting carbs, what carbs you do eat should be mostly after workouts), so if you like IF then just pack more calories into that window. if you like six meals a day, power to you.
martin (the leangains guy) would probably feel pretty strongly that IF is optimal -- it's his livelihood to believe that -- because of something technical that i don't remember. i doubt they're all that significant. as alan aragon says, when determining a diet: (1) determine protein intake; (2) determine overall caloric intake; (3) [vacant]; (4) [vacant]; (5) everything else.
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Well said. I very much agree that total calories¯o-nutrients planning is what matters the most. I know that either bulking or cutting, at my 16ish bf, using or not IF is not gonna change a lot.
Just fun to play around with new stuff, plus i would like this short-term bulk to be as clean as possible.
Thanks
-
29 July 2014
Bodyweight@session : ~84.25kg
Soreness : none
Injuries/aches : none
HIGH BAR FULL SQUAT:
5@22,5kg ( +2,5 kg )
5@42,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
5@92,5kg ( +2,5 kg )
15@72,5kg ( +12,5 kg ) ( -5 reps ) , 15RM :personal-record:
-Awesomeness.
BENCH PRESS:
5@22,5kg
5@42,5kg
5@52,5kg
5@62,5kg
4@72,5kg , ties predicted 1RM and predicted 1RM/BW :personal-record:
15@52,5kg , ties 15RM :personal-record:
-Fuck! Felt very strong in all sets till top, psyched up for the all time 5@72,5kg PR, but failed again >:(
PULLUPS:
5@BW
5@BW + 5kg
5@BW + 10kg
5@BW + 15kg , ties [BW+15] reps :personal-record:
4@BW + 20kg ( +1 rep ) , triple :personal-record:
10@BW , ties BW reps :personal-record:
-4@[BW+20] is PR for predicted 1RM , predicted 1RM/BW and of course [BW+20] reps , sweet!
PAUSED STANDING CALVES RAISES MACHINE:
Gym was closing, had to leave without doing those. meh.
-
30 July 2014
Bodyweight@session : ~84.5kg
Soreness : quads glutes and hamstrings feeling something between too stiff and sore
Injuries/aches : none
Went to the park. Shot around for about 1 hour just to get a good blood flow in to aid legs recovery.
I was wearing in my new superflys. Shoe seems amazing. It is mid-top, very firm and stable but also with good degree of freedom. Feels very responsive/explosive too. But too early to tell.
Did a bunch of jumps in the end. SVJs were good ( 26'' ) but anything more than that was bad, dropstep to 4-steps-DLRVJ, everything topped at 29''. There was no way to transfer energy, run-up was useless, it was all voluntary force.
No recent jumping + too tired legs, I shouldn't expect anything better.
-
Body composition measurements:
Net morning weight : 83kg / 183bs , season low!!!
Waist : 86.75cm / 34.15'' , :personal-record: , first time under 87cm from when i started measuring ( 5-6 years ago ) :wowthatwasnutswtf:
Online bodyfat estimation : 15.5%
BI scale bodyfat estimation : 15.2%
AVERAGE bodyfat estimation : 15.35%
Previous:
Net morning weight : 83.5kg / 184bs
Waist : 87.5cm / 34.45''
Online bodyfat estimation : 16%
BI scale bodyfat estimation : 15%
AVERAGE bodyfat estimation : 15.5%
Interesting. One week fast+bulk led to 0.5kg loss. Nothing trustworthy though, as i already said water retention ( which affects both measurements ) fluctuates like crazy lately.
The mirror test is also interesting. I don't look leaner than last time, i look a bit more V-shaped, like i lost a lot of visceral fat lately. Could me a daily thing or my illusion though.
Very happy with breaking the 87cm waist milestone.
Carry on...
-
Nice work vag!
-
Nice work vag!
Thanks man! Props from the cutting master are always welcomed & appreciated!
31 July 2014
Bodyweight@session : ~85kg
Soreness : quads glutes and hamstrings again stiff/sore but much much less
Injuries/aches : none
DEADLIFT:
5@20kg
5@40kg
3@60kg
3@80kg
2@100kg
2@120kg
1@140kg , ties all time 1RM :personal-record: , new all time 1RM/BW :personal-record: ( 1.65 vs 1.6 )
-I have not deadlifted for over 2 years, when i PRed at 140@88 bw. Could have gone heavier today but got greedy with warmup reps.
I have a higher predicted 1RM this year from RDLs , 144kg from doing 12@100kg but it can't compare to the true 1RM. 1RM/BW still higher today.
INCLINE BENCH PRESS:
10@50kg
10@50kg
10@50kg
10@50kg
BENT OVER DB ROW:
10 each hand @ 20kg
10 each hand @ 22kg
10 each hand @ 24kg
10 each hand @ 26kg
PAUSED STANDING CALVES RAISES MACHINE:
15@85kg
15@85kg
15@85kg
Today's training:
(http://i1.kym-cdn.com/photos/images/newsfeed/000/234/765/b7e.jpg)
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Looks like everything's coming up Vag
(http://2.bp.blogspot.com/_xZ5jdih-SWM/TTuOfjGaz2I/AAAAAAAABC0/ukI93VDJZrs/s400/VwRBsSeANjtx6f70ag6eFsFxo1_400.jpg)
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Looks like everything's coming up Vag
(http://2.bp.blogspot.com/_xZ5jdih-SWM/TTuOfjGaz2I/AAAAAAAABC0/ukI93VDJZrs/s400/VwRBsSeANjtx6f70ag6eFsFxo1_400.jpg)
Including his bodyweight :trollface:
-
Thanks all, it's a thumbs-up fiesta in here, lol
:lololol:
-
Just ate one Milka + some menthol chocolate :D
-
in america, menthol =
(http://www.lexcigarettes.com/images/uploads/marlboro%20lights%20menthol.gif)
-
Menthol is an organic compound made synthetically or obtained from cornmint, peppermint or other mint oils. http://en.wikipedia.org/wiki/Menthol
Mentha is mint, the plant. http://en.wikipedia.org/wiki/Mentha
Menthol cigarettes are flavored with menthol. Mint chocolates are also flavored, so it could be menthol in them. They are called mint-choclates though, not menthol. And although i love mint, i hate mint chocolates. And cigarettes too, lol.
If you want to talk about recipes with mint, noting beats a mojito! 8)
(http://crawfishboil.org/wp-content/uploads/2012/04/mojito-glass.jpg)
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yes, i know where it comes from and what it means. >:(
in colloquial american english, "menthol" refers almost exclusively to cigarettes. you would never say there was menthol in chocolates, you'd just say they were mint-chocolates or had mint in them or mint flavoring. the only other case where you might say menthol is in reference to a pharmaceutical product like mouthwash or topical analgesic.
harrumph.
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I know you know, i was saying that ( i think ) there is no menthol-chocolate word everywhere, not just in US, they are labeled mint-chocolates even if its menthol they contain. :raging:
But i get what you are saying, there are e.g. menthol candies, so your case is demonstrated there.
Now, let's fuck and forget the menthol usage and drink dem mojitos and chill :lololol:
(http://www.copykat.com/wp-content/uploads/2011/07/Mojitos.jpg)
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I didn't know if "mint" was the right term. I remember playing Civ 5 that "mint" was a building of some sort, extracting gold.
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yep, good call raptor. a "mint" is where currency is made, or "minted."
and vag, a mojito may very well be in the cards this weekend. that's good drankin'.
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1 August 2014
Bodyweight@session : forgot to check
Soreness : chest, lats, lower back, hamstrings, all 3/5
Injuries/aches : none
Home workout:
DB ARNOLD PRESS:
4x12@10kg each hand
DB SHOULDER FLY:
4x12@10kg each hand ( +1 set )
BICEP CONCENTRATION CURL:
4x15 each hand @10kg ( +1 set )
HAMMER CURL:
3x15@10kg each hand ( +3 reps each hand per set )
SKULL CRUSHERS:
4x15@20kg ( +1 set )
SLOW TEMPO DB SHRUG:
4x20@10kg each hand ( +1 set )
:strong:
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Miss them mojitos from my brief visit to cali :( The last one i had was near enough a litre and the girls we were with insisted they weren't very strong and it was ok. It didn't help that i was fasted close to 24hrs when i had mine i was gone lol. Menthol = cigarettes here too!
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^Fasted drinking is looking for big trouble, lol.
2 August 2010
Bodyweight@session : ~84.5kg
Soreness : very sore lats, little sore lower back
Injuries/aches : none
HIGH BAR FULL SQUAT:
10@70kg
10@75kg
10@80kg
10@85kg
-Tonnage :personal-record: ( 3100kg / 6834lbs )
CHINUPS:
10@BW
9@BW+5kg
8@BW+10kg
6@BW+15kg
-Weak, back was still too sore/tired from doing deadlifts and rows ~36hrs ago.
DIPS:
11@BW
10@BW+5kg , ties [BW+5] reps :personal-record:
8@BW+10kg , [BW+10] reps :personal-record: ( previous was 5 )
8@BW+15kg , [BW+15] reps :personal-record: ( previous was 4 )
-Awesome!
HORIZONTAL LEG PRESS CALVES 'RAISES':
10@495lbs
10@495lbs
10@495lbs
10@495lbs
That was the last gym session of the season! Gotta finish strong!!! :highfive:
Big summary coming up soon...
:lololol:
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Body composition measurements:
Net morning weight : 82.4kg / 181.6lbs , new season low!!!
Waist : 86.5cm / 34.05'' , new all time :personal-record:
Online bodyfat estimation : 15.4%
BI scale bodyfat estimation : n/a
AVERAGE bodyfat estimation : n/a
Previous:
Net morning weight : 83kg / 183bs , season low!!!
Waist : 86.75cm / 34.15'' , :personal-record: , first time under 87cm from when i started measuring ( 5-6 years ago ) :wowthatwasnutswtf:
Online bodyfat estimation : 15.5%
BI scale bodyfat estimation : 15.2%
AVERAGE bodyfat estimation : 15.35%
Expected progress, because the last 10 days i was on a bulk, just 3 days on deficit. Feels like glycogen/water is still there though, up for a whoosh.
I don't have the BI scale here. Also i don't know if this scale readings are the same with the other, so things might be a bit off.
Mirror test is definitely improved though, 2-pack is now permanent and when flexed it is deep. No 4-pack yet. Low 15s seem realistic.
On a ~10% deficit, 9-15hrs IF plan currently. Alcohol is the disturber, no exaggerations but it is more often there.
:lololol:
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Damn... keep going, it looks good so far.
Reverse Hypertrophy (or should I say, Hipotrophy) â„¢
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Vag if you haven't got a visible 4 pac yet then you're prob over 17.5%. My guess is high teens. I would say clear 4pac is consistent with 15% or so in weight training individuals, not necessarily even below it for that matter.
(http://d3dsacqprgcsqh.cloudfront.net/photo/aQq0837_700b_v1.jpg)
^this isn't a bad visual guide
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@raptor: thanks, yup, it's interesting, lets see what happens next.
@entropy: so this is what we will do? i will post in your journal that you are overestimating your bf and you will post in mine that i underestimate mine? Makes sense though, i bet the truth is in the middle.
Now seriously, i have this ( along with a few others ) visual bf guide downloaded and inspected. My body is weird, all the fat seems concentrated on lower abdominal area. It probably is not visceral, because i have done all those tests ( waist/hip ratio, standing vs lying waist ) and they indicate i don't have excess visceral fat. It is just how i am built. My waist is 3-4cm smaller at the shortest circumference, which is 3'' above navel. What i report is the largest circumference, which occurs just around navel. My muscle 'toning' currently is pretty much like the 15% pic, maybe better, but from navel and below it is like the 20%, maybe worse. Not bloated like the 25%, just 'love handles'. From what i read ( not sure if myth or not ) , the older you get, the more you tend to concentrate fat in belly. And i am old. Being a social ( or a bit more than that ) drinker for 20+ years doesn't help either, lol. So maybe it is not that accurate to judge my whole body bf from that area. I doubt i am 17,5 or above as you say, but then again i could be, who knows. I don't care that much about the number per se, but more to continue improving: see the BI and online calculated bf readings and mirror test go down as i lose weight so i know i am on the right track.
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^^^amen, and shit.
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My scale says that at 5'10" and 180lbs I'm at 24% BF.....
Its wrong obviously but the point is you can't judge body fat by this method or that and expect it to be accurate. Like my scale; if I diet down to 175 but don't lift, the scale says im at a lower BF%, but am I really? Did I lose only fat? Only muscle? A combination? This is why i say most methods are unrealistic ESPECIALLY visually IMO because everyone carries their weight differently. I think some call it aesthitics. ;)
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Vag if your legs are lean and your upper back hasn't got much fat left that's one thing. Men pattern fat storage is back (upper and lower) and belly. So you prob have typical male storage unless you have typical woman storage. I have bitch storage, my ass is still fat lols. My point was be like spielberg, cut cut cut, till there in no doubt you are at an athletic bodyfat of 10%. Then clean bulk and keep a tight watch on bodyweight.
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Interesting discussion and a complete mind fuck for anyone who has has ever been skinny and has tried to add muscle. I know I sound like a fanboy but I like this article when talking about how low you need to go bf% wise.
http://anthonymychal.com/2013/02/clean-bulk-fail-6-you-dont-understand-the-solid-base/
This link is in the article too but has some more varied pictures on different bodyfat levels.
http://anthonymychal.com/chaos-bodyfat/
In my personal experience I've been guilty of swinging too much on this. I've been around the 12% and wanted to cut further and then the next week when I'm cutting and losing strength and muscle I freak out and start going back the other way. It's a great recipe for going round in circles.
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In my personal experience I've been guilty of swinging too much on this. I've been around the 12% and wanted to cut further and then the next week when I'm cutting and losing strength and muscle I freak out and start going back the other way. It's a great recipe for going round in circles.
Easy to explain this coges. The first thing is when you're cutting serously you'll eventually start to burn off IMTG fat. This is the good fat that sits inside muscle, intramuscular triglyceride. This makes muscles look flat, lifeless and empty. So you think oh noes, im losing muscle, better panic and stop cutting. No, that's just an overreaction. The 2nd thing is, prolonged dieting will eventually fuck you up in terms of over-training. So being smart about it, knowing when to layoff the cardio (which for some reason we always wanna do on a cut but it might not be necessary on a decent caloric deficit). Training 2x a week might be the sweet spot. Train hard, but reduce frequency. Give your body enough days to rest between sessions.
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In my personal experience I've been guilty of swinging too much on this. I've been around the 12% and wanted to cut further and then the next week when I'm cutting and losing strength and muscle I freak out and start going back the other way. It's a great recipe for going round in circles.
Easy to explain this coges. The first thing is when you're cutting serously you'll eventually start to burn off IMTG fat. This is the good fat that sits inside muscle, intramuscular triglyceride. This makes muscles look flat, lifeless and empty. So you think oh noes, im losing muscle, better panic and stop cutting. No, that's just an overreaction. The 2nd thing is, prolonged dieting will eventually fuck you up in terms of over-training. So being smart about it, knowing when to layoff the cardio (which for some reason we always wanna do on a cut but it might not be necessary on a decent caloric deficit). Training 2x a week might be the sweet spot. Train hard, but reduce frequency. Give your body enough days to rest between sessions.
Oh yeah in my case it's all mental in terms of feeling too lean like I'm losing size and wanting to swing back the other way too quickly. I have not had consistency of diet or training in the past so that's my biggest hurdle. I've got the training going along nicely atm, just need to bring the diet in too.
I don't think I've ever been overtrained though and personally wouldn't be too concerned about that. When I don't exercise frequently I'm far worse with my eating so for me personally that would be horrible.
My main point, and that of the article, is that people overestimate how low they need to go bf% wise before doing the clean bulk. As you mentioned the prolonged cut is an overall mind fuck and not great for strength, muscle mass, hormone balance, etc.
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What i was getting at is that we sometimes think we're getting weaker but all it is, is a lack of adequate rest. This is especially the case while dieting because we can't train the same as we're used to. Coupled with not looking like you lift when you are cutting (carb depleted muscles, loss of IMTG etc) you can easily convince yourself you've got to stop cutting because you're losing muscle/strength when these are just illusions.
I dont think it's realistic that most people overestimate their cutting duration. If anything most are likely to say, im too skinny now, better stop cutting, even those those are just artefacts of diets that you will look and feel small/weak especially on the tail end of a longer cut. For example, i'd love to tell myself, damn, i'm 78kg, better stop cutting, im probably at least 10% bodyfat now! But in reality i know i have enough cutting ahead of me that it would be a mistake to end cutting. It's okay and good to take breaks between stints of dieting. Last time i made the mistake of cutting too long - this time i'm taking a much more cavalier approach, bigger deficits to get thing out of the way asap. I'll be taking diet breaks in between to avoid problems with prolonged dieting (mood, hormones, etc).
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What i was getting at is that we sometimes think we're getting weaker but all it is, is a lack of adequate rest. This is especially the case while dieting because we can't train the same as we're used to. Coupled with not looking like you lift when you are cutting (carb depleted muscles, loss of IMTG etc) you can easily convince yourself you've got to stop cutting because you're losing muscle/strength when these are just illusions.
Good point. I haven't been on a cut like you're doing. When I was -500cal I never experienced any real issues though.
I dont think it's realistic that most people overestimate their cutting duration. If anything most are likely to say, im too skinny now, better stop cutting, even those those are just artefacts of diets that you will look and feel small/weak especially on the tail end of a longer cut. For example, i'd love to tell myself, damn, i'm 78kg, better stop cutting, im probably at least 10% bodyfat now! But in reality i know i have enough cutting ahead of me that it would be a mistake to end cutting. It's okay and good to take breaks between stints of dieting. Last time i made the mistake of cutting too long - this time i'm taking a much more cavalier approach, bigger deficits to get thing out of the way asap. I'll be taking diet breaks in between to avoid problems with prolonged dieting (mood, hormones, etc).
I think most people stop for the wrong reasons (losing size) but still believe they need to go further which fucks up the whole process.
I admire your dedication but couldn't do what you're doing myself. I would near kill myself if I got down that low in weight.
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But how exactly do you cut if you don't want to count calories?
And how come you don't pass out or freak out due to not supplying sugars/glucose etc if you do a one day fast or whatever?
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@chisM, coges, entropy:
Good points and discussion. The key to all this is ( imho ) don't obsess and over analyze. Keep it simple, study the basic principles, follow a well structured plan that includes those principles, let it all fall in place.
@raptor:
I know you hate counting kcals, but you can't cut if you don't count. It doesn't have to be a decimal point precision count though.
Go roughly. You are 185/85kg, you burn around 2000 without working out, so eat around 1500-1800 on rest days, 1800-2000 on workout days. Google 'food-name plate calories' for your ordinary menu choices and you will find about how much each thing has. And that is all to it.
EDIT: Hm, you can do it in another way. Don't count shit. Reduce the portions you eat. Don't reduce the protein sources, only the carbs/sugars/fat. For example when eating meat with rice, eat half the rice of the normal portion. When you attack nutella, eat half the box instead of all. Try to have a consistent plan ( same foods each week ) so you can have the same caloric income every week. Keep this for 2-3 weeks, see what happens to weight, readjust ( eat a bit more if you lost too much, eat some less if you didn't lose enough ). You'll find a nice balance fast and easy that way and never count shit.
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@chisM, coges, entropy:
Good points and discussion.
It was really insightful for me too. I finally realised why i have had a 4pac for so long even though im so overweight - like even 15-20kg overweight my abs were popping thru. It's a symptom of having female fat storage pattern, means i will have a sixpac long before im done cutting - becuase the stubborn fat is around hips, buttocks and thighs. Never realised that til now but now it makes so much sense. Its the same problem female bbs have - they'll have ripped upper body and abs but still be fat below the waist.
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@chisM, coges, entropy:
Good points and discussion. The key to all this is ( imho ) don't obsess and over analyze. Keep it simple, study the basic principles, follow a well structured plan that includes those principles, let it all fall in place.
V true.
@raptor:
I know you hate counting kcals, but you can't cut if you don't count. It doesn't have to be a decimal point precision count though.
Go roughly. You are 185/85kg, you burn around 2000 without working out, so eat around 1500-1800 on rest days, 1800-2000 on workout days.
Google 'food-name plate calories' for your ordinary menu choices and you will find about how much each thing has. And that is all to it.
You need to count to begin with but once you have an idea of what foods equal what you can pretty much eat around what you know. I have a base amount of food I eat pretty much every day and then just vary the carbs and fats depending on whether I train or not. Makes eating pretty simple.
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And how come you don't pass out or freak out due to not supplying sugars/glucose etc if you do a one day fast or whatever?
Try it and see.
If you're still having carbs then your glycogen stores will be sufficient to see you through a 24 hr fast easily. Even if you're exercising in a fasted state you'll still do ok.
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Body composition measurements:
Net morning weight : 82.4kg / 181.6lbs , same with last time, ties season low!!!
Waist : 86cm / 33.85'' , new all time :personal-record: , broke the 34'' barrier :wowthatwasnutswtf:
Online bodyfat estimation : 15%
BI scale bodyfat estimation : n/a
AVERAGE bodyfat estimation : n/a
Previous:
Net morning weight : 82.4kg / 181.6lbs
Waist : 86.5cm / 34.05'' , new all time :personal-record:
Online bodyfat estimation : 15.4%
BI scale bodyfat estimation : n/a
AVERAGE bodyfat estimation : n/a
Woah, it is working.
Same weight but smaller waist. Maybe water ( or whatever ) retention because i cant see how my bodyfat dropped and my weight is the same, you don't add muscle while sitting on your butt and dieting every day.
I look leaner too. Abs are now 2-and-a-half-pack in the morning, cuts more visible in shoulder muscles, bicep veins a bit more visible, vmos and back kinda more toned too.
Still, gonna go entropy style and say that to be truly lean ( not 10% or anything close to that, just typical lean looking, legit 13-14 ) i should be below 80, probably closer to 75. And there we have a problem because i don't want to be that light, not to mention that my clothes wont fit me.
We will see, carrying on as i am for now, IF FTW!!!!
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come onnnnn, sub-34. when was the last time you took the full greek-statue measurements?
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Why you don't want to be that light?
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@LBSS : just when that thread was opened here. Might redo it, was funny.
@raptor: one reason is the stated, my wardrobe will be useless. But as i have said many times, i prefer being heavier, carrying more muscle. I just like it. If i could choose i would much prefer to be like NFL guys and lebron( the 270ish, not the current ) over high/long jumpers and durant. Still cutting though, and i will not start bulking when i go back to gym in 10 days. Gonna try to stay at 81-82 that i will be by then and improve as much as i can strength and movement efficiency at that weight to see what will happen.
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Well yeah, we would all like to be LeBron, but you gotta see what your structure works best at. Like Adarqui said back in the day - he once went to the heavy side but felt bad and moved bad, and his structure is made to be light.
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I kinda grappled with these issues lately and have decided it's much better long term to get to and be that featherweight 72kg who is carrying the minimal amount of adipose than always being some fat 80-100kg dude who isn't athletic nor strong and will never be either starting a bulk from there.
The wardrobe issue is a fair one but you can just wear a belt for a while til your bodyweight has stabilised at an athletic bodyweight some time later and you're able to commit to a new wardrobe. I sure as hell am not buying clothes while cutting down to 72kg, nor while bulking up from there until im at a reasonable bodyweight (maybe 75-80kg?). Idk.
Besides, wouldn't you rather be crossing over fools and doing windmills at 72kg than being some unathletic 80kg forward? Im done playing basketball as a shitty unathletic dude, wanna be good even if it means being super lightweight. I'd rather be a guard who is tall and strong for his bodyweight than a weak forward for his bw. Can't really compete with a build forward who has 20-30kg on me anyway, so why fight it just being slow and unfit.. it doesn't make sense. Plus will interesting for gains of muscle mass and strenght to end bulks at 77kg rather than start them at 87kg lol.
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Plus, it depends what vag means by being on the heavier side.
If he means being at 85 kg with 9% bodyfat, then I'm 100% with him.
If he means being at 85 kg with 18% bodyfat, then why the heck would you want to be there? Just so you say "I'm heavier and harder to push around and a Mark Rippetoe prototype MAN"?
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Plus, it depends what vag means by being on the heavier side.
If he means being at 85 kg with 9% bodyfat, then I'm 100% with him.
If he means being at 85 kg with 18% bodyfat, then why the heck would you want to be there? Just so you say "I'm heavier and harder to push around and a Mark Rippetoe prototype MAN"?
Yeah. Consider this, vag started from 90kg. Has cut to 85kg (i know he's currently low 80s but that's not important for this argument). Is he now athletic at 85kg? Is he lean? Nope. So suppose he bulks from 85kg up to 90kg - he gains some strength and he thinks some muscle. But since he started above 15% now he's would being in the 20%s again. So he cuts back to 85kg and is he suddenly 10%? Nope. So that's the problem with cutting down to a bodyweight that isn't quite lean - it means any bulks will go inefficiently from there and you're effectively just spinning wheels.
But consider vag instead cuts to a legit 10% - maybe for him that means having a bodyweight of 75kg. He bulks up to 85kg. Now he's not lean anymore but, he's definitely holding MORE muscle mass at 85kg than he was cutting from 90kg (even if he'd bulked to 90kg from having cut to 85kg first).
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Plus, it depends what vag means by being on the heavier side.
If he means being at 85 kg with 9% bodyfat, then I'm 100% with him.
If he means being at 85 kg with 18% bodyfat, then why the heck would you want to be there? Just so you say "I'm heavier and harder to push around and a Mark Rippetoe prototype MAN"?
Yeah. Consider this, vag started from 90kg. Has cut to 85kg (i know he's currently low 80s but that's not important for this argument). Is he now athletic at 85kg? Is he lean? Nope. So suppose he bulks from 85kg up to 90kg - he gains some strength and he thinks some muscle. But since he started above 15% now he's would being in the 20%s again. So he cuts back to 85kg and is he suddenly 10%? Nope. So that's the problem with cutting down to a bodyweight that isn't quite lean - it means any bulks will go inefficiently from there and you're effectively just spinning wheels.
But consider vag instead cuts to a legit 10% - maybe for him that means having a bodyweight of 75kg. He bulks up to 85kg. Now he's not lean anymore but, he's definitely holding MORE muscle mass at 85kg than he was cutting from 90kg (even if he'd bulked to 90kg from having cut to 85kg first).
Couldn't have said it any better.
So for athleticism, the thing is - go to a lower than "optimal" bodyfat (say 7-8%) and then bulk up and you'll end up an athletic 10-11%.
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So for athleticism, the thing is - go to a lower than "optimal" bodyfat (say 7-8%) and then bulk up and you'll end up an athletic 10-11%.
That's a bit abstract and most people will misunderstand what it really means. Lets make it more concrete by talking real numbers of fat mass and lean mass. Consider 3 people at 10% bodyfat. At 70kg you have 7kg of bodyfat. At 80kg you have 8kg of bodyfat. At 90kg you have 9kg of bodyfat. These 3 guys have pretty much the same amount of bodyfat, going up 1kg when you order them. So what this means is you have very little room to manouvre when it comes to how much bodyfat you can carry while remaining close to your baseline athletic amount (7-9kg).
Starting a bulk at 85kg means now your bodyfat goes up from ~13kg (~15%) to 18kg (~20%). Now you have 10kg more bodyfat than your athletic bodfat amount shud be. Oops. Good luck cutting 10kg off, which wins you not much.
In contrast suppose you cut to 75kg and now have a bodyfat of 7.5kg. You bulk up 10kg, maybe gain 5kg of lean mass (not muscle either, just lean mass which is water etc). So now you have a total fat weight of 12.5kg - which is not a lot but it's manageable, you can cut that down to the baseline of 7-9kg without toooo much trouble. The net effect is you're a muscular 80-82kg (vag's goal) now. Hopefully kinda strong as well.
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Fair arguments. But you guys do take it to the extreme.
raptor, there does not exist only 9% and 18%. There is also 85kg/15% which compromises the two words pretty well, and is much more realistic for my case anyway.
entropy, i agree with your bulk&cut logic, i agree a lot. But your examples are evidently wrong and skewed to make your case strong:
Starting a bulk at 85kg means now your bodyfat goes up from ~13kg (~15%) to 18kg (~20%). Now you have 10kg more bodyfat than your athletic bodfat amount shud be. Oops. Good luck cutting 10kg off, which wins you not much.
In contrast suppose you cut to 75kg and now have a bodyfat of 7.5kg. You bulk up 10kg, maybe gain 5kg of lean mass (not muscle either, just lean mass which is water etc).
In the first case, the 85kg 15% guy became 20%bf with 18kg of fat, so he is 90kg. So his added weight was 100% fat?
In the second case, an 75kg-10% guy bulked 10kg and MAYBE 5kg of them was not fat?
Also, i did not cut from 90 to 85, i cut from 92 to 82 and that does make a huge difference.
Also, you are not 15%, you cut from ~95 to ~75, you log that you have a six-pack and visible veins in your abs.
For god's shake, get your numbers stairght!!!
But i still agree with your logic. And yes, bulking is more efficient the leaner you are so you do serve your goals better if you start leaner. But that does not mean 70kg-8%, the threshold that lyle sets for an effective bulk is 15%.
So here is my perspective : I have done many bulk and cut cycles, and it seems that the efficiency for me is around 60% for both. I track it, i log it too if you search. That means that when i bulk it is 60%LBM-40%fat gain, and when i cut it is 60%fat-40%LBM loss. That means that in every cycle i end up 20% better. This is what i do. And it works, i end up at the same weights ( bulk or cut ) every time at a better bf%. Previous year i was 92kg/19%, this one i was 92/18, previous year after cut i was 82/16%, now i am 82/15%. Next year i will bulk to 92/17% and cut at to 82/14%. And i will still be at the bodyweight i like being for most of the time and my clothes will fit me well too.
PS : what part of my last post made you both think imma bulk and led you to prompt me not to? I said i do NOT intend to bulk yet like i did all other years, i said i want to explore what happens in this low bw and reconsider:
Still cutting though, and i will not start bulking when i go back to gym in 10 days. Gonna try to stay at 81-82 that i will be by then and improve as much as i can strength and movement efficiency at that weight to see what will happen.
:lololol:
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somewhere i was reading recently that it's better not to bulk from an extremely or difficult-to-maintain lean state. better to get to a comfortablish baseline and bulk from there. if/when i ever decide to do a genuine bulk, i'll do it from right where i am and have been for years, 173-177 pounds and 10-12% bf. no point in getting leaner than that first.
:lololol:
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somewhere i was reading recently that it's better not to bulk from an extremely or difficult-to-maintain lean state. better to get to a comfortablish baseline and bulk from there. if/when i ever decide to do a genuine bulk, i'll do it from right where i am and have been for years, 173-177 pounds and 10-12% bf. no point in getting leaner than that first.
:lololol:
I've seen this too. Apparently better to reset your baseline otherwise you're just as likely to shoot back to where you were before. Can't speak from experience here but seems to be common opinion.
As far as getting to 7-8% I have not seen anywhere that such a low % is more effective to start from than say 10-12%. Personally I think it's just a recipe for disaster. Much easier to get to and maintain 10-12% for some time than to get to and maintain 7-8%. Completely different mental game.
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In the first case, the 85kg 15% guy became 20%bf with 18kg of fat, so he is 90kg. So his added weight was 100% fat?
In the second case, an 75kg-10% guy bulked 10kg and MAYBE 5kg of them was not fat?
You got it. In my experience you can gain a lot of strength in that bulk from higher bodyfat 85 to 90 but very little muscle mass to show for it. Your muscles will fill up though and look a lot bigger, from carbs and fats and having a decent pump from using a higher volume regularly. Plus getting stronger, psychologically feeling good about yourself - it's very easy to believe you've put on serious mass. But cutting down you'll find there isn't really much changed except your fattiness. Maybe you put on half a kilo of actual muscle if you're lucky. The whole thing comes down to being anabolic for that long, makes recovery go well and you can get stronger easier than if you were trying to cut bodyweight or maintain it.
This comes back to another thing i was thinking about. Suppose i'm 10% bf or less. And i wanna get stronger without putting on much bodyweightt. If I eat a decent amount of carbs around training so the majority of my caloric surplus is coming from carbs, I won't really get much fatter because (body will burn carbs preferentially than ever store them as bodyfat - it will store dietary fat instead lol so keep that real low which is hard on a dutty bulk!). Though I haven't tried it, it makes a lot of sense that carbs would allow you to circumvent the usual fatfucking that happens when you eat a lot while trying to push strength up significantly. The catch is, if you're doing this at a higher bodyfat, with poor insulin sensititivity your fat storage sky rockets. Doing it lean with low bodyfat means excellent insulin sensitivity - now you can use those carbs without the excessive fat storage.
But all of this hinges on being able to be disciplined about your eating and training, something you can't take for granted.
Also, i did not cut from 90 to 85, i cut from 92 to 82 and that does make a huge difference.
It makes no differnce because unless you're starting from that baseline 7-9kg of bodyfat, that number will just go up with any bulk and if you're starting from say 16kg and go up to 20kg then forget athletic gains (the only exception is if you are a chris hickson and end up pulling 800 as a 260lb and somehow make up for the huge gains in bw with huge really huge gains of strength).
Also, you are not 15%, you cut from ~95 to ~75, you log that you have a six-pack and visible veins in your abs.
For god's shake, get your numbers stairght!!!
I may be closer to 10% bodyfat when i cut to 75kg than i am around 77-78kg atm, which cud be anywhere from 12% to 15%. I'd be safe and say 15% unless proven otherwise but eiiither way i'm cutting to 75kg and less eventually regardless of unreliable estimates. It's looking more and more likely i need to get to 72kg to be at my athletic bodyfat level of ~7kg.
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somewhere i was reading recently that it's better not to bulk from an extremely or difficult-to-maintain lean state. better to get to a comfortablish baseline and bulk from there. if/when i ever decide to do a genuine bulk, i'll do it from right where i am and have been for years, 173-177 pounds and 10-12% bf. no point in getting leaner than that first.
:lololol:
I've seen this too. Apparently better to reset your baseline otherwise you're just as likely to shoot back to where you were before. Can't speak from experience here but seems to be common opinion.
As far as getting to 7-8% I have not seen anywhere that such a low % is more effective to start from than say 10-12%. Personally I think it's just a recipe for disaster. Much easier to get to and maintain 10-12% for some time than to get to and maintain 7-8%. Completely different mental game.
THe problem is anyone who hasnt actually dieted down to low bodyfat will just assume their claimed almost 10% bodyfat which is actually ~15% is close enough to 10% and they're basically at 10% and for arguments sake they'll go on and start a bulk and spin their wheels. You can't make that mistake if you are a legit 10% though because it's visually obvious you're lean enough now.
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entropy, you are a lunchbox for the ages and we love you.
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somewhere i was reading recently that it's better not to bulk from an extremely or difficult-to-maintain lean state. better to get to a comfortablish baseline and bulk from there. if/when i ever decide to do a genuine bulk, i'll do it from right where i am and have been for years, 173-177 pounds and 10-12% bf. no point in getting leaner than that first.
:lololol:
I've seen this too. Apparently better to reset your baseline otherwise you're just as likely to shoot back to where you were before. Can't speak from experience here but seems to be common opinion.
As far as getting to 7-8% I have not seen anywhere that such a low % is more effective to start from than say 10-12%. Personally I think it's just a recipe for disaster. Much easier to get to and maintain 10-12% for some time than to get to and maintain 7-8%. Completely different mental game.
THe problem is anyone who hasnt actually dieted down to low bodyfat will just assume their claimed almost 10% bodyfat which is actually ~15% is close enough to 10% and they're basically at 10% and for arguments sake they'll go on and start a bulk and spin their wheels. You can't make that mistake if you are a legit 10% though because it's visually obvious you're lean enough now.
What is a legit 10%? Your 10% is different to mine which is different to a caliper tested 10% and a dexa scan 10%.
Too much time spend worrying about the minutiae.
Do it slowly and methodically and do it right.
It was either LBSS or Vag earlier on who said you need to zig and zag. You can trend upwards for a few weeks and downwards for a few weeks and still be moving in the overall right direction. Big picture stuff.
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What is a legit 10%? Your 10% is different to mine which is different to a caliper tested 10% and a dexa scan 10%.
Too much time spend worrying about the minutiae.
Do it slowly and methodically and do it right.
When it's obvious to everyone who looks at a pic of the person in question. When you're clearly at least 10% bodyfat visually. I don't consider a caliper or dexa measurement to be important or useful personally. If there is still room for doubt or debate then you're not at 10% yet, keep cutting.
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Nah too much fucking around for my liking. You'll be cutting and losing strength and muscle forever.
Here's how I approach it. If you can see good ab definition (4-6) in the mirror whilst flexing then you're ok to stabilise and start going back the other way.
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Here's how I approach it. If you can see good ab definition (4-6) in the mirror whilst flexing then you're ok to stabilise and start going back the other way.
Depends on the person though. If you are weight training and have some decent sized abs, you'll be able to see them quite early in a cut. does that mean you dont have to bother cutting? Maybe, maybe not, depends on what it means to see that defn. For me i cud see it when i was around 85kg.. pretty early on and not really lean. So suppose i end up cutting to 72kg to be in single digits bf%, what use would it have been to go by ab visibility, for me, not useful. For someone else, perhaps they only see their abs when they're close to 10%. All depends on the person, how built their abs are, how they store fat, etc. Too much variation for my liking to go by that alone..
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Here's how I approach it. If you can see good ab definition (4-6) in the mirror whilst flexing then you're ok to stabilise and start going back the other way.
Depends on the person though. If you are weight training and have some decent sized abs, you'll be able to see them quite early in a cut. does that mean you dont have to bother cutting? Maybe, maybe not, depends on what it means to see that defn. For me i cud see it when i was around 85kg.. pretty early on and not really lean. So suppose i end up cutting to 72kg to be in single digits bf%, what use would it have been to go by ab visibility, for me, not useful. For someone else, perhaps they only see their abs when they're close to 10%. All depends on the person, how built their abs are, how they store fat, etc. Too much variation for my liking to go by that alone..
This is the difference between you and I. You are extremely detail focused. I'm more big picture.
I don't think there's wrong or right here. Just different shades of mind fuckededness :D.
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This is the difference between you and I. You are extremely detail focused. I'm more big picture.
I don't think there's wrong or right here. Just different shades of mind fuckededness :D.
I thought I was the one taking the holistic approach :) I'm looking at more than just the outline of abs popping thru some adipose as a signal to stop cutting. But i'm done with this discussion/debate, it's utterly pointless so i'm bowing out. No ones mind will be change today or ever, you gotta learn the hard way and then it's always obvious that the best advice was the one we didn't want to contemplate. Been there done that, even as recently as 2 months ago ("i see my abs, i'll be 10% by 80kg fo sho" ...).
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So can I still eat my Nutella? That's what I want to know.
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i definitely never said anything about zigging and zagging. your diet, if you are trying to gain or lose weight, should be different on days you train vs. days you don't. but unless you're going for rapid fat loss or keto or something like that then you should be pretty steady over time.
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But i'm done with this discussion/debate, it's utterly pointless so i'm bowing out. No ones mind will be change today or ever, you gotta learn the hard way and then it's always obvious that the best advice was the one we didn't want to contemplate.
Very much disagree with the first part ( useless debate ) , love the last part ( best advice is the one you didn't follow ).
Those debates are always very useful, as long as you see them as training philosophy and understanding evaluation/readjustment and not internet flame wars that you have to convince the world you are right and everyone else is wrong. Not saying you do that, talking generally. In our case, you are right that you can't convince me to go to 8% to bulk again and i can't convince you to start bulking right away. But maybe you have planted a seed in my mind and i will not start at 14-15% but try to get a little lower , like 12-13. And maybe i did the same to you, maybe you will not wait to go to 70kg/8% but start a bit higher, like 75/10. And that would most probably be very much beneficial for both of us. It is a try and catch process, chasing the 'golden mean'.
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This is the difference between you and I. You are extremely detail focused. I'm more big picture.
I don't think there's wrong or right here. Just different shades of mind fuckededness :D.
I thought I was the one taking the holistic approach :) I'm looking at more than just the outline of abs popping thru some adipose as a signal to stop cutting. But i'm done with this discussion/debate, it's utterly pointless so i'm bowing out. No ones mind will be change today or ever, you gotta learn the hard way and then it's always obvious that the best advice was the one we didn't want to contemplate. Been there done that, even as recently as 2 months ago ("i see my abs, i'll be 10% by 80kg fo sho" ...).
i don't think it's pointless, although sometimes debating with you can be frustrating because you're so committed to your own idiosyncratic interpretation of things. you're a bit like avishek used to be with his batshit insane exercises, but for nutrition/diet. and that guy was OUT THERE on diet, too, back in the day. he went all raw foods for a while.
what you do works for you pretty well, although you do yo-yo kind of a lot weight-wise. so keep doing your thing, but please don't get frustrated when other people argue against the way you interpret nutrition and diet information. it's not even that you're wrong necessarily -- i don't think anyone on here, except t0ddday during his drop-ins, is enough of an expert to say that with real backed-up confidence; we're all just interpreting what we read, too -- just that the way you read things and claim they should be applied is convoluted and strange and the rest of us just seem to process things a bit more straightforwardly and don't take things to such extremes.
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Good convo all round. Definitely made me think but not sure I'll change much.
Either way, it'll either work or it won't and I hope whatever we're doing works for all of us.
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Yeah but todday was also adamant i was 8% bodyfat at 83kg and I shouldn't cut anymore :) It turns out the best judge is simply more data. Cut and you get more data, better learning about your true bodyfat level, and eventually you'll come close to the truth. The higher your bodyfat the less accurately (and precisely too - for that matter!) you know your true bf%. I fully understand that sometimes things I claim (mostly about myself) fly counter to intuition. That's the part I love the most, secretly, that I can get myself into this situations where reason and logic need to be super sharp to evaluate my claims instead of just plain common sense (which is far more blunt) but needs to be accompanied with critical thinking to work out where the edge cases lie.
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Aaaaaand, i am back! :D
Body composition measurements:
Net morning weight : 82.2kg / 181.2lbs , season low , :wowthatwasnutswtf:
Waist : 86cm / 33.85'' , ties all time lowest measurement , :wowthatwasnutswtf:
Online bodyfat estimation : 15% , ties all time lowest measurement , :wowthatwasnutswtf:
BI scale bodyfat estimation : 14.8% , not 100% sure but this also has to be all time :personal-record: , :wowthatwasnutswtf:
AVERAGE bodyfat estimation : 14.9% , broke under 15% on this average value , :personal-record: , :wowthatwasnutswtf:
Previous:
Net morning weight : 82.4kg / 181.6lbs , same with last time, ties season low!!!
Waist : 86cm / 33.85'' , new all time :personal-record: , broke the 34'' barrier :wowthatwasnutswtf:
Online bodyfat estimation : 15%
BI scale bodyfat estimation : n/a
AVERAGE bodyfat estimation : n/a
Not bad at all for not having done anything even moderately challenging for 3 weeks.
Ok, NEW SEASON. Still thinking about it.
Want to change things around a bit. Not gonna bulk for now, will stick to what i said, attempt to stay at this BW and get stronger/leaner.
Gonna start with GPP style gym, then switch to volume-intensity alternating. I want to be 'athletically functional' all year round this time, as opposed to the previous years tactics ( bulk to 92+kg / ~20% bf all winter, neglect running & jumping, start cutting and jumping in the spring ). I will try to go out and do sprints and jumps and bball stuff as often as possible. As i also said, there is also the option/possibility of joining a track&field team, but gotta contact them to learn more. I would like to have a great bball endurance this year, i want to be able to use my -whatever mediocre- strength and jumping ability all around the game, not for the first 10 mins, lol. So what i was thinking was to use more bball sessions, instead of going out and doing tempos and jumps and sprints, go and do up-tempo bball practice. Maybe start with that, give some rest and then do some ME jumps/sprints for a finisher.
Dunno, will see , still trying to set it up in my mind.
:lololol:
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25 August 2014
Bodyweight@session : ~83.5kg
Soreness : none
Injuries/aches : weird random pain at left... plantaris? see description later.
-45 minutes of bball stuff ( dribbling, shooting, layups etc ). Including a couple of hard tomahawks on the 9'6'' rim. 8)
Tons of fatigue, tons of sweat, aeons out of shape. Expected.
ME JUMPS:
SLRVJ : ~26''
SVJ : ~26''
Dropstep : ~28''
1-step DLRVJ : ~29''
2-steps DLRVJ : ~29''
3-steps DLRVJ : ~29''
-Best i could get was wrist at 9'8'' rim. Not too bad, not too good. Uncoordinated and stiff at runups. Expected.
ME SPRINTS:
3x80m : 13.2 , 12.5 , 12.2
2x100m : 16.2 , 16.1
-Again uncoordinated, all good up to 50-60m but maintaining top speed felt too unnatural and tiring at the same time. Expected too.
Overall though, jumps are ~1-2 inches lower and sprints ~1 second slower than pre-holidays PRs. So it was rather good.
Now, the pain, i get this random sharp ( but not too intense ) pain on my left leg, right under the knee, at the back side. It appeared randomly during holidays too, can't find what triggers it. Also it is not daily, it disappears and reappears after 3-4 days, once, then leaves again. Today it didn't bug at all during bball and dunks and jumps, it appeared at the 80m sprints ( only at acceleration phase, not at top speed ) and disappeared again at the 100m sprints. Any ideas what it could possibly be, anyone?
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Offtopic question, but why can't greeks pronounce "sh"?
As in Porsche? And they use "S" instead?
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presumably because the sound doesn't exist in greek? many, many nonnative english speakers can't say "th" and substitute "t" "d" or "z" instead.
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Yeah but if I hear you say the sound, I can/should be able to do it.
I mean, if you say Porsche, or if you say "shhhhhhhh" as in to "make silence", it's not that hard to do, right? I just ... don't get it.
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Yeah but if I hear you say the sound, I can/should be able to do it.
I mean, if you say Porsche, or if you say "shhhhhhhh" as in to "make silence", it's not that hard to do, right? I just ... don't get it.
maybe, with lots of practice. if sounds in other languages were easy to say, no one would speak languages other than their native ones with an accent. i bet you $10 you don't speak english without a detectable nonnative speaker accent.
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But imagine if you've never heard this sound before and have no concept of how to form the shape with your mouth. Kind of like you trying to learn the clicks of some African languages. Would be pretty difficult.
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We can say it, easily. I don't know why you think we can't.
You won't hear us say it though, because indeed it doesn't exist, I can't recall any sch or whatever 'fat' sh pronounced word.
You may hear it in a few local dialects but it will be words that were supposed to be pronounced with s, they wrongly pronounce them with sch and they are mocked for it (redneck style).
Everyone happy? Anybody want to help me with my plantaris/upper calf pain?
;D
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Do you roll your feet? If not do. I use a golf ball.
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such golf ball. so pain. wow.
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Some people don't even have a plantaris :D
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Do you roll your feet? If not do. I use a golf ball.
Golf ball? Who are you, Chuck Norris??? :P
But yeah, i should roll much more often. You will find endless posts in here where i rant against myself for not stretching/rolling. I do it frequently only when injured and then randomly once every 2 months on average. Dumb, must change it.
Some people don't even have a plantaris :D
I know , there are even some people that can't say "sch" :trollface:
btw, i am sure you are not aware that this Greek "sh" discussion, it is a repost:
Ella!
I work for a Greek company... I could never understand why greeks can't say "sh" or "sch" as in Porsche.
:motherofgod:
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Haha did you answer me back then?
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^^^ Forum tip of the day : The quote headlines are hyperlinks to the post. 8)
26 August 2014
Bodyweight@session : ~83.5kg
Soreness : hamstrings, abductors, glutes, shoulders, triceps, traps. All this from sprints & bball? Shit!
Injuries/aches : none
HIGH BAR ATG PAUSED SQUAT:
10@20kg
10@40kg
10@60kg
8@70kg
5@80kg
-Felt like doing paused ATG squats. Liked them. A lot! I will stick with them for GPP phase.
Might keep them later too and alternate between volume paused for strenf and either front or half squats for power/specificity.
KF, here i come, i am only ~100kg below.
PAUSED BENCH PRESS:
10@20kg
10@30kg
10@40kg
10@50kg
-Paused here too. Will also keep it paused for the GPP phase.
PULLUPS:
8@BW
8@BW
7@BW
5@BW
-Weak. Would expect to get 10 at first sets. Fail was on grip&forearms though, back could handle more.
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^^^ Forum tip of the day : The quote headlines are hyperlinks to the post.
LOL never knew that existed wtf
By the way - the paused squat should be better for you at your age - less strain (hopefully) on the tendons and ligaments from the inertia, more muscle recruitment from the longer TUT.
You could even do 1-1/2-full-1/2-1 squats.
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Yes, that is what i like, forced good form ( you can't sit in the hole with a rounded back, can you? ) , forced increased depth, longer TUT.
The tendons stress is en extra benefit, although i am not sure it is what i want. Because since i am still athletically active, i want that stress, it is beneficial for what i am training for, isn't it?.
If it was just strength i was after, then paused is a no-brainer. But yeah, on volume days that extra stress is useless so why not get rid of it too and leave it only for the intensity days.
Paused reps FTW anyways.
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Well, you can leave the tendon stress to plyos and actual jumps.
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27 August 2014
Bodyweight@session : ~84kg
Soreness : VMOs 5/5 , quads, hamstrings, glutes, abductors, chest, back 2-3/5. Sweet :D
Injuries/aches : none
-1 hour of bball practice.
Incredible quantities of sweat.
Couple of random jumps in the end, getting ~29.5''. Happy with that in such a fatigued and sore state.
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Body composition measurements:
Net morning weight : 82kg / 180.75lbs , lightest i've been the last 5 years or so , :personal-record:
Waist : 85.75cm / 33.75'' , all time lowest measurement , :personal-record:
Online bodyfat estimation : 14.8% , first time ever under 15% at this . :personal-record:
BI scale bodyfat estimation : 15% , oops, regressed here , :uhhhfacepalm:
AVERAGE bodyfat estimation : 15% , ties all time lowest average of last week.
Previous:
Net morning weight : 82.2kg / 181.2lbs
Waist : 86cm / 33.85''
Online bodyfat estimation : 15%
BI scale bodyfat estimation : 14.8%
AVERAGE bodyfat estimation : 14.9%
Fine. Had a little ( a lot ) too much alcohol this weekend. I guess that skewed the measurements a bit, should be better. I feel and look like i got leaner.
Anyway, no worries, back to gym + often bball + reduced alcohol will have everything fall in place.
I am starting my GPP today.
I have full court bball session every Thursday so i plan to go like this:
Monday : Volume squat + upper ( bench - pullups )
Tuesday : bball skillwork and/or sprints and/or jumps.
Wednesday : RDL+Lunges+arms ( OHP-biceps-triceps )
Thursday : full court bball
Friday : rest ( unless i am leaving for the weekend, then do Saturday's plan )
Saturday : Intensity front squats (3x3?) + upper ( dips -chinups )
Sunday : rest
Volume squat = 4x10 paused. Or is that too much, forcing too light load? Should i maybe go for 4x8 paused? Or 4x10 normal? Opinions?
Upper = 4x10 everything.
RDL - lunges = 3x8.
Diet = massive eating ( 3000+ ) on workout days with post-workout carbs concentration, deficit on all other days.
Duration : 8 weeks.
Goal : GPP and re-composition. Ideally i would like to actually gain a couple of kgs ( not more ) while getting leaner too, but i can live with staying at the same weight and losing fat ( so adding a bit of muscle too or else the math doesnt work lol ).
Objections/thoughts/whatever?
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How about doing Texas Method?
5x5 Monday
2x5 Wednesday with 80% or so of the Monday weight
1x5 Friday striving for a 5 rep PR - but in reps - so try to do 6 reps or more with your current 5RM
If you search on the internet you can find a good texas method excel file that does all the calculations automatically (I can send you one if you want).
Also, if you squat high bar, you can choose the assistance exercises accordingly to make sense:
Monday you can do some hip thursts, since you won't need your glutes too much for the light loads on Wednesday.
Wednesday you can do some RDLs, since the hamstrings don't play a big role in the high bar squat anyway, so it shouldn't interfere too much with Friday's workout.
And Friday you can do a high volume of leg presses for quad development, since you have 2 days of rest until the Monday workout.
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Yes, i know it, i refreshed my memory about it after recent discussion you had with gukl.
I had something similar in mind for after the GPP phase, i was leaning towards the 5/3/1 that i did last year with amazing success.
This, OR this Bil Starr 5x5 vert-oriented variation that kellyb posted a few months ago, very similar again, check it out in here : http://www.higher-faster-sports.com/5x5forvert.html
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What I laid out makes the most sense to me, FOR ME, in a time of the year when I can't play ball or do any plyos anyway (Winter). Sure I'll do some reactive stuff before the actual strength work, but nothing too fancy.
So if you're in the same position... it should make sense for you as well.
What I laid out is also simpler to follow vs. what you posted IMO.
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I agree with the above. But if you re-read my schedule you will see that i will be out playing bball 3 times a week, so i don't understand why we are talking about what i should do when i can't play basketball and do an intensity program, i said i will be playing lots of bball and want to do a GPP program.
Also, i gotta say it, your persistence on the things you suggest is a bit , ehm, above average. You remember things and then you are out trying to convince people to do it , with lots passion too. You now (re)discovered the texas method and suddenly all the forum has to do it. And i didn't even disagree, i said i like that approach and i plan to do it, i just had two ( extremely similar ) approaches in my mind. Frankly , it is a bit tiring and annoying to have an extended discussion in my journal about if Bill Starr or Tx or 5/3/1 are most effective or more simple. And i have seen you do it in many other journals too. When you discovered or re-discovered donkey bonces, hip thrusts, high bar, halfs , this 1 1/2 squats etc, you get kinda obsessed. Don't get me wrong, I don't question your motives, you are trying to help people and you genuinely believe that this is the best advice. It is just a friendly note, i think you are over-doing it, which is serving your initial purpose bad too, like insisting too much will make people feeling negative and fed-up towards what you are saying.
Or , all this could be my own totally distorted and subjective perception, you are just fine and i am an old itchy easily-irritated weirdo, so nevermind. ;D
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Do the Texas Method.
OR ELSE.
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1 September 2014
Bodyweight@session : ~83.5kg
Soreness : none
Injuries/aches : none
GPP PHASE - Workout #1
HIGH BAR PAUSED FULL SQUAT:
10@60kg
10@65kg
10@70kg
7@75kg
-Great, stronger than i expected. Not sure if i should switch to steady weight or keep ramping.
PAUSED BENCH PRESS:
10@50kg
10@50kg
10@50kg
8@50kg
-Not sure if good or bad.
PULLUPS:
10@BW
8@BW
7@BW
7@BW
-Nice.
STANDING CALF RAISE MACHINE:
15@60kg
15@60kg
15@60kg
-Started light and not-paused, want to ease into them or else sore calves will destroy my training week.
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3 September 2014
Bodyweight@session : ~83kg
Soreness : quads, hamstrings, glutes, abductors, calves, chest, lats. Yes, everything. But nothing too much,
Injuries/aches : none
-1 hour of bball practice.
Felt good, like i am having good breaths. Maybe just because weather got cooler.
Also i am feeling soooo much lighter on my feet doing everything vs high 80s / low 90s bw. Yeah, no shit!
Bunch of jumps in the end, getting 10'5'' / 30'' although very tired, which is good. Feeling i am getting more powerful/efficient at the plant&extension phase.
RVJ still all over the place though, slow and clumsy and inefficient, just 0.5'' higher than 1-step. Not that i expected something better, just logging it.
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4 September 2014
Bodyweight@session : ~82.5kg , oops, too low
Soreness : none
Injuries/aches : none
GPP PHASE - Workout #2
ROMANIAN DEADLIFT:
8@80kg
8@80kg
8@80kg
-Limiting factor=grip. Hope it catches up fast.
DUMBBELL LUNGE:
8 each leg @ 14kg each hand
8 each leg @ 14kg each hand
8 each leg @ 14kg each hand
-Strong legs, awkward movement feeling.
DUMBBELL NEUTRAL GRIP SEATED OHP:
12@14kg each hand
12@14kg each hand
10@14kg each hand
-Nice
DUMBBELL CURL:
12 each hand @ 14kg
10 each hand @ 14kg
12 each hand @ 12kg
-Hm, failed to complete 2nd set with the 14s.
TRICEPS ROPE PUSHDOWN:
12@20kg
12@17,5kg
12@17,5kg
-20kg was too hard, form was breaking down so i reduced weight.
SEATED WEIGHTED CRUNCHES MACHINE:
15@90 lbs
15@90 lbs
ABS COASTER MACHINE:
15@BW
15@BW
Looks like bodyweight is going down, even though i upped my caloric intake. Makes sense, daily drinking is replaced with daily working out. On the bright side, it feels like it goes away from the right places, i think the love handles are finally shrinking.
Not changing anything yet anyway, gonna give at least 1 more week so the whole body gets used and balances, then i will remeasure and reconsider.
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5 September 2014
Bodyweight@session : ~82kg :o
Soreness : glutes, hamstrings, quads, lower back, shoulders, biceps, triceps, abs
Injuries/aches : none
About 1.5 hours of bball practice.
Did about 45 minutes of shooting around and layups, medium to low intensity.
Then wanted to do this ( from this article http://www.higher-faster-sports.com/basketballgameshape.html ):
maximal interval training with running, agility or basketball specific exercises 30-50 seconds in duration for 3 sets of 3 reps with 1.5 min between rest and 10-15 min between sets.
But i didn't remember the times, so i did 2 sets of 3 reps 100% intensity layups and running&dribbling , 2 minutes per rep , 2 minutes between reps, 5 minutes between sets.
Was exhausting, by the 2nd rep of 2nd set i was dead.
Bunch of jumps at the end, no juice left, getting 29'' max.
Weight after session : 80.7kg :o :wowthatwasnutswtf: :uhhhfacepalm:
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Body composition measurements:
Net morning weight : 81.4kg / 179.45lbs , below 180lbs, WORD! :wowthatwasnutswtf:
Waist : 85.5cm / 33.66'' , all time lowest measurement , :personal-record:
Online bodyfat estimation : 14.8% , ties previous week's lifetime :personal-record:
BI scale bodyfat estimation : 14.1% , huge lifetime :personal-record:
AVERAGE bodyfat estimation : 14.45% , lifetime :personal-record:
Previous:
Net morning weight : 82kg / 180.75lbs , lightest i've been the last 5 years or so , :personal-record:
Waist : 85.75cm / 33.75'' , all time lowest measurement , :personal-record:
Online bodyfat estimation : 14.8% , first time ever under 15% at this . :personal-record:
BI scale bodyfat estimation : 15% , oops, regressed here , :uhhhfacepalm:
AVERAGE bodyfat estimation : 14.9% , ties all time lowest average of last week.
I guess i am heading towards athletic anorexia, not sure of bad or awesome! :-\
Gotta stabilize it, i think the missing link is that after more than a month of undereating, i failed to force-feed 3K+ at gym days.
Gonna try to achieve that, keep everything else as is, stabilize at around 82kg and hopefully recomp there.
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Go lower. Get to ~75-76 kg and see how it feels, if you're already this close. From there you can easily gain back if it sucks.
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Oh come on, there was an extended discussion (2 pages) about that just a couple of weeks ago.
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So?
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presumably because the sound doesn't exist in greek? many, many nonnative english speakers can't say "th" and substitute "t" "d" or "z" instead.
that will be me :trolldance:
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cowed!!!! :highfive: :almostascoolasnyancat:
I forgot to log Saturday's gym:
6 September 2014
Bodyweight@session : ~82.5kg
Soreness : legs stiff/sore all around, shoulders and traps too
Injuries/aches : none
GPP PHASE - Workout #3
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
3@90kg
-Nice. Not 3RM, but preferred to stay at an ultra-solid form triple for beginning.
CHINUPS:
10@BW
10@BW
8@BW
7@BW
DIPS:
10@BW
10@BW
8@BW
7@BW
LEG PRESS CALF 'RAISE':
10@400lbs
10@400lbs
10@400lbs
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How have your chins, pulls and dips fared with this loss of bodyweight? Any noticeable differences?
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How have your chins, pulls and dips fared with this loss of bodyweight? Any noticeable differences?
Absolute strength is almost steady, maybe slightly increased. Obviously, relative strength went way up.
So for example in chinups:
February, BW 92kg, PR = 9 reps @ BW+5kg. That is 97kg load, 125kg predicted 1RM , 1.36*BW.
July, BW 84kg, PR = 10 reps at BW+15kg. 99kg load ( 1% more ) , 132kg predicted 1RM ( 5%more ) , 1,56*BW ( 14% more !!! ).
So i got a 14% relative strength increase for a 8-9% weight decrease. Good deal! 8)
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Relative strength ftmfw. ;)
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^^^You bet! Now let's get some absolute! :trollface:
8 September 2014
Bodyweight@session : ~83.5kg , finally , a small bounce up
Soreness : none
Injuries/aches : none
GPP PHASE - Workout #4
HIGH BAR PAUSED FULL SQUAT:
10@70kg ( +10 kg )
10@70kg ( +5 kg )
10@70kg ( +10 kg )
10@70kg ( -5 kg ) , ( +3 reps )
-Brutal! Should have picked a lighter starting load. Still got all reps in good form, but it was a torture.
PAUSED BENCH PRESS:
10@50kg
10@50kg
10@50kg
10@50kg ( +2 reps )
-Much better control than last time. Upping.
PULLUPS:
10@BW
9@BW ( +1 rep )
8@BW ( +1 rep )
7@BW
-Better control here too.
STANDING CALF RAISE MACHINE:
15@65kg ( +5 kg )
15@65kg ( +5 kg )
15@65kg ( +5 kg )
-Light weight. Gonna do 70kg next time and then switch to paused.
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9 September 2014
Bodyweight@session : forgot to check
Soreness : glutes, hamstrings, chest, lats, arms sore ( low, 2/5 ) , quads tight
Injuries/aches : none
1 to 1.5 hours of bball practice.
Again it went like :
-About 45 minutes of shooting around and layups, medium to low intensity.
-2 sets of 3 reps 100% intensity layups and running&dribbling , ~2 minutes per rep , ~2 minutes between reps, ~5 minutes between sets.
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10 September 2014
Bodyweight@session : ~83kg
Soreness : mild soreness at chest, lats, shoulders, forearms, quads, glutes, hamstrings, calves.
Injuries/aches : none
GPP PHASE - Workout #5
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
3@92,5kg ( +2,5 kg )
-Nice. Not 3RM again but getting closer. Hope i can keep adding 2,5kg every week, will have me at all time PR at the end of GPP which will be awesome.
DUMBBELL NEUTRAL GRIP SEATED OHP:
12@14kg each hand
12@14kg each hand
12@14kg each hand ( +2 reps )
-Should have used 16s.
DUMBBELL CURL:
12 each hand @ 14kg
12 each hand @ 14kg ( +2 reps )
12 each hand @ 14kg ( +2 kg )
-Nice.
TRICEPS ROPE PUSHDOWN:
12@20kg
12@20kg ( +2,5 kg )
12@20kg ( +2,5 kg )
-Nice.
SEATED WEIGHTED CRUNCHES MACHINE:
15@90 lbs
15@90 lbs
ABS COASTER MACHINE:
15@BW
15@BW
Still catching up, getting noob gains and DOMS at everything etc. Fun times.
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11 September 2014
Bodyweight@session : n/a
Soreness : quads, glutes and hamstrings
Injuries/aches : none
1.5 hours full court basketball.
Extremely improved endurance. Good breaths all the way, also much much faster.
Jumps felt good too, very light on my feet and bouncy. No 10' jumps but i did a few jumps at a lower rim at the end, not sure how high it is, looks between 9'8'' and 9'10''. Last year i could get mid palm or base of palm at best, now i was getting wrist. Good shit.
Finally, i did not feel as weak as i would expect compared to when being around 90kg. I could push people around more or less the same.
So it looks like the weight loss has only positive effects on my game. No shit captain obvious, you just reinvented the wheel!
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If you think 83 feels good wait til you try 73kg. You'll be flying :) So easy on the joints too, haha. #lightweightbrotherhood
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If you think 83 feels good wait til you try 73kg. You'll be flying :) So easy on the joints too, haha. #lightweightbrotherhood
Hahaha, i heard that coming miles away! :D
I'll tell you what, i am not changing my plan, i am still bulking 3 days a week ( gym days ) and cutting the other four.
I am supposed to stabilize, but if what i am doing leads to further weight loss, so be it.
Also, i am not even close to regular condition yet, i am recovering and adapting from de-trained, still get very sore after each workout etc. Have not even discovered what it feels like to be light AND peaked.
Let's see...
12 September 2014
Bodyweight@session : n/a
Soreness : quads, glutes and hamstrings again, combined DOMS from squatting and tightness from basketball. hell!
Injuries/aches : none
Conditioning & recovery workout.
1 mile ( 1.6km ) jog.
11 minutes, ~8,7kmh / 6m:52s per km
Not bad, i was not even trying. Still, was 30 seconds faster tham last time i went like that ( end of July ).
5 minutes rest
Tempo runs:
10x100m @ 70%
-About 20 seconds run - 1 minute rest.
Nice and easy. Good bloodflow, good cardio work.
-
Body composition measurements:
Net morning weight : 81.2kg / 179lbs , :wowthatwasnutswtf:
Waist : 85.25cm / 33.56'' , lifetime :personal-record:
Online bodyfat estimation : 14.6% , lifetime :personal-record:
BI scale bodyfat estimation : 14.2% , 0.1% higher here, oops!
AVERAGE bodyfat estimation : 14.4% , lifetime :personal-record:
Previous:
Net morning weight : 81.4kg / 179.45lbs , below 180lbs, WORD! :wowthatwasnutswtf:
Waist : 85.5cm / 33.66'' , all time lowest measurement , :personal-record:
Online bodyfat estimation : 14.8% , ties previous week's lifetime :personal-record:
BI scale bodyfat estimation : 14.1% , huge lifetime :personal-record:
AVERAGE bodyfat estimation : 14.45% , lifetime :personal-record:
The 'curses' of raptor and entropy seem to be working, i am still losing weight despite the 3K+ eating on gym days.
I am leaning too so i'll take it.
#reversehypetytrophy
#athleticanorexia
#adarqwouldbeproud
#FMLiamshrinking
#scrawnykid
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#reactive40yomofo
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My advice for a recomp would be a)don't do it. but b)if you must, then make it a fat loss recomp. Which means you have a net weekly deficit (say 20-30%) with appropriate FL macros and the hope of maintaining lean mass and most importantly: regularly producing bodyweight losses on the scale. Don't aim to maintain bodyweight - because ostensibly the rate of fat loss >> rate of muscle gain. In this case of a FL recomp I would limit the surplus day to ONE day - the highest volume day of training. Make it high carbs, low fat, medium protein. You don't need a surplus for all training days, keep a deficit on the light day. Keep a deficit or maintenance on the heavy day. That's how I would setup an effective fat loss recomp.
A mass gain recomp is not something one should attempt unless you're lean (10% to single digit range) - and even then, if you really wanna gain mass, you probably just wanna do a legit bulk which will be more effective and efficient. Not like you can go set PRs 3x a week while eating a surplus on training days and deficit on rest days - in theory you can, in practice it doesn't work so well since you're not really able to sustain that rate of progression without a steady, uninterrupted and consistent daily surplus including on rest days.
Honestly, in your place, instead of a recomp, i'd just try a simple daily deficit and keep training normally without bothering with waving calories through the week. I bet you can do that for a month or two without running into problems w/ performance or muscle loss. Then get ripped and do a bulk and gains, lots of gains. Rinse and repeat.
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I'm gonna up-vote this post, because i agree with everything
Just gotta crarify a few things:
-My main goal now is not to recomp, but to stabilize at that weight. Ive lost too much ( a bit more than 10kg ) so i want to stay steady for a while. Get a good feel of that weight, also the wardrobe thing. All pants are now not wearable without belt, which moved a hole up too. Achieving a recomp while stabilizing would be ideal so that's what i am doing that daily bulk-cut thing.
-I have been cutting more or less for 7 months now. I am a bit tired of that. I like the bulking days.
-You gotta factor my age in the planning, to try to cut to 8% like you before bulking again is great in the papers, but come back in 15 years and retry it and tell me what happens ;)
-The weekly caloric balance is still negative. According to the calcs, my sedentary BMR is around 1900, TDEE is 2500 in gym days and 2900 in cardio/bball days. I am eating 3000 in gym days , 2000 in cardio days. So although i am +500 ( +20% ) on gym days, on a weekly basis i am about 2000 down ( 10% ), plus the extra fat loss from all that cardio. And that's shown from the continued weight and fat loss too.
:lololol:
Such overalanyze, very posts, wow.
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13 September 2014
Bodyweight@session : ~82kg , gym BW lowest of the last 5 years or so
Soreness : none
Injuries/aches : none
GPP PHASE - Workout #6
ROMANIAN DEADLIFT:
8@82,5kg ( +2,5kg )
8@82,5kg ( +2,5kg )
8@82,5kg ( +2,5kg )
-Limiting factor=grip again. Better but still legs RDL potential way ahead of grip.
BARBELL LUNGE:
8 each leg @ 40kg
8 each leg @ 40kg
8 each leg @ 40kg
CHINUPS:
10@BW
10@BW
8@BW
7@BW
-Same reps with last week. Forearms gave up on me, back was good for more, weird.
DIPS:
10@BW
10@BW
9@BW ( +1 rep )
9@BW ( +2 reps )
-Nice.
LEG PRESS CALF 'RAISE':
10@180kg
10@200kg ( +20kg )
10@230kg ( +50kg )
-507 lbs at top set, come at me bros! 8)
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canvas lifting straps are like $8. just saying. you know, for the RDLs.
-
Yup, you told me again. I deliberately don't buy them, at least not yet, i think the load is too light to bother, i want to improve my grip too. If/when i am high-repping above 100kg, then i can say 'ok, grip cant get much stronger, get the damn straps to serve your hamstrings better'. Tnx.
-
oh yeah my bad. well, suit yourself. :lololol:
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The question is...at what point are straps needed? I know it varies from individual to individual but ive found lately im focusing more on the grip than the lift itself. Thats no good imo. Even tho I want a stronger grip for ball im leaning decidedly towards using straps again.
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Well said, good topic!
I guess it is indeed depending on the individual and the current 'mood'. Because, theoretically, since you are doing RDLs for hamstrings, losing even 5kg or 2 reps of hamstring work because of grip is bad. But then we want to improve the grip too. So it comes down to pure individual feel. In my case, a few months ago i PRed at 12x100kg. So since my grip was good for that so recent, i set 100kg as the 'limit' to use straps.
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Makes sense. My thoughts are leaning towards a few reps of grip training during warmups and only strap up for a heavy single or workset. Best of both worlds maybe? I'm with you on the RDLs for PC work primarily, and since I'm quad dominant any missed reps on PC work is double the trouble.
Ive been mulling this for over a week now and look at that, I get on adarq and boom! Questions answered. Time to find my straps!
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if you're concerned about grip, why not work on it with DB rows or shrugs, matt kroczaleski-style, and let your hamstrings be challenged during the hamstring work? grip work is supplemental, hamstring work is more central to jumping than being able to hold a bar for a period of time.
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I do LBSS, shrugs, rows, some stuff before ball handling drills...but I always seem to want more grip lol! Small hands will do that too you :) I can only palm certain basketballs and even then its a chore. Better grip would definitely help on oops and lobs.
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^One last note/tip : my grip problems are mostly in high-rep and caused from the loss of friction, i mean the bar starts slipping inside the grip so it ends up at the edge of the fingers that cant hold it. I found that using just a napkin helps tons. No doubt though, if you are serious about RDLs you will eventually need the straps. LBSS's obvious argument is obvious.
If you decide to take that road (do separate grip work), here is some bball-related grip discussion: http://www.adarq.org/strength-power-reactivity-speed-discussion/basketball-palming/
15 September 2014
Bodyweight@session : ~83.5kg , overfed
Soreness : none
Injuries/aches : none
GPP PHASE - Workout #7
HIGH BAR PAUSED FULL SQUAT:
10@75kg ( +5 kg )
10@75kg ( +5 kg )
10@75kg ( +5 kg )
9@70kg ( +5 kg ) , ( -1 rep )
-Idiot!!! Was supposed to do 72,5. Surprised i even got that far. Doing 75 again next week.
PAUSED BENCH PRESS:
10@52,5kg ( +2,5 kg )
10@52,5kg ( +2,5 kg )
10@52,5kg ( +2,5 kg )
9@52,5kg ( +2,5 kg ) , ( -1 rep )
-Nice. Missed one rep but still strong for my terribly weak chest.
PULLUPS:
10@BW
10@BW ( +1 rep )
8@BW
7@BW
-Only 1 extra rep. Volume pullups are hard!
STANDING CALF RAISE MACHINE:
-Forgot them , FFFFFUUUUUUUU.
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17 September 2014
Bodyweight@session : ~83.5kg
Soreness : quads sore, VMOs and VLs, also a bit sore hamstrings and glutes
Injuries/aches : none
GPP PHASE - Workout #8
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
3@95kg ( +2,5 kg )
-Got my 3 reps at 95kg but there was more back lean than i wanted. Staying at that weight next week.
DUMBBELL NEUTRAL GRIP SEATED OHP:
10@16kg each hand ( +2 kg per hand ) , ( -2 reps )
10@16kg each hand ( +2 kg per hand ) , ( -2 reps )
10@16kg each hand ( +2 kg per hand ) , ( -2 reps )
9@16kg each hand ( extra set )
-Switched from 3x12 to 4x10. Want bigger shoulders.
DUMBBELL CURL:
12 each hand @ 14kg
12 each hand @ 14kg
12 each hand @ 14kg
-Same weight and reps, much better control.
TRICEPS ROPE PUSHDOWN:
12@22,5kg ( +2,5 kg )
12@22,5kg ( +2,5 kg )
11@22,5kg ( +2,5 kg ) , ( -1 rep )
-Very hard but very strong too.
SEATED WEIGHTED CRUNCHES MACHINE:
15@95 lbs ( +5 lbs )
15@95 lbs ( +5 lbs )
15@95 lbs ( extra set )
-Great.
ABS COASTER MACHINE:
15@BW
15@BW
15@BW ( extra set )
-Great.
Good workout. I am not recovering well from the 4x10 paused squat of Monday though, i feel it is the tired legs that made me fail technically today. But i want this 3RM to be the day before bball, otherwise i will have to move it to Saturday and do RDL+lunges Wednesday, that is a lot more taxing. What a mess. Maybe RDLs+lunges Monday, squat 3RM Wednesday and paused squat 4x10 Saturday.
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How "full" are the full squats? I assume they are the source of the VMO soreness, right? Also, how narrow is the stance? The focus of my training this winter will be to bring these sucky VMOs and quads overall to respectable strength levels so... I'm particularly interested in this.
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How "full" are the full squats? I assume they are the source of the VMO soreness, right? Also, how narrow is the stance? The focus of my training this winter will be to bring these sucky VMOs and quads overall to respectable strength levels so... I'm particularly interested in this.
Stance is around shoulder width.
Depth would be the deepest the squat rack allows, which is not ATG but below parallel, something like that:
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2013_11_25_squat_90kg.jpg)
I attribute whatever VMO buildup exactly to going deeper, in the previous years that i would do halfs ( or parallel at best ), quad soreness was all VL.
I have been going deep the last 2 years ( 1 was injured though ) and i think there is a notable difference in VMO size.
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Hm... if you could keep a more vertical back, you'd get even deeper (you could travel more before hitting the squat rack). Have you tried doing them outside the squat rack, at least the warm-up sets?
-
True about vertical back but it ain't happening, the same old long-legs-short-torso conversation. Also this pic is from from a max/top set last year, i lean a bit less ( so i go a bit deeper ) on submax weights. And yes, i always do all warmup sets outside the rack nowadays and go ATG at them.
#DeepSquatKingfishInspiredKneeExtensionPowerSquad
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that's a nice lookin' squat you got there.
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Thanks, it is from November 2013 though, lol. Will post new soon.
18 September 2014
Bodyweight@session : n/a
Soreness : quads and glutes
Injuries/aches : none
1.5 hours full court basketball.
Great endurance again, love it. Vert felt good too, although legs felt kinda heavy. No rim jumps to report
-
Body composition measurements:
Net morning weight : 82kg / 180.7lbs
Waist : 85.55cm / 33.66''
Online bodyfat estimation : 14.6% , ties last week's lifetime :personal-record:
BI scale bodyfat estimation : 14.8% , 0.6% higher here, oops!
AVERAGE bodyfat estimation : 14.7% , +0.3 >:(
Previous:
Net morning weight : 81.2kg / 179lbs , :wowthatwasnutswtf:
Waist : 85.25cm / 33.56'' , lifetime :personal-record:
Online bodyfat estimation : 14.6% , lifetime :personal-record:
BI scale bodyfat estimation : 14.2% , 0.1% higher here, oops!
AVERAGE bodyfat estimation : 14.4% , lifetime :personal-record:
First regressing measurement agter 2 months of constant progress.
However i am going to call BS, i was bloated and it skewed the measurements.
The mirror test looks improved, this week the calf veins and a few in lower abs appeared after 5-6 years of hiding under fat.
Note/warning taken though, let's see what happens next week.
-
What do you do differently nutritionally-wise vs. your "regular" diet?
-
What do you do differently nutritionally-wise vs. your "regular" diet?
Nothing! :derp:
Diet rules and composition is exactly the same, always. What changes is the total calories. My TDEE is around 2000 , 2500 at gym days, 3000 at cardio days. So now i eat something around -500/700 on cutting days ( cardio and nothing ) and +500/700 on gym days. When i cut, i change gym days to maintenance. When i bulk i change cardio/nothing days to maintenance. That is all, quite simple.
20 September 2014
Bodyweight@session : ~83.5kg
Soreness : none
Injuries/aches : none
GPP PHASE - Workout #9
HIGH BAR PAUSED FULL SQUAT:
10@75kg
10@70kg ( -5 kg )
10@65kg ( -10 kg )
10@60kg ( -15 kg )
-Adjustment #1 : Moved volume squats to Saturday as planned, to build my schedule around fresh bball day ( Thursday ).
-Adjustment #2 : Tried lower weights and filmed them, i gotta go back, 65kg was better form, deeper, longer pause. 60kg was way too easy. 70kg is a good compromise but i will go back to 65 to build up from an ultra-solid base.
CHINUPS:
10@BW
10@BW
9@BW ( +1 rep )
8@BW ( +1 rep )
-Good progress, was 1.5kg heavier than last week too.
DIPS:
10@BW
10@BW
10@BW ( +1 rep )
9@BW
-Great. Found the mechanics to make them chest dips, leaning back on descent, was not achieving that well.
I mean doing this : http://www.exrx.net/WeightExercises/PectoralSternal/BWChestDip.html
Instead of this : http://www.exrx.net/WeightExercises/Triceps/BWTriDip.html
LEG PRESS CALF 'RAISE':
10@200kg ( +20 kg )
10@220kg ( +20 kg )
10@240kg ( +10 kg )
-Great. 240 was too challenging though. 220 seems a good load to go for 3x10 and build up from there.
-
Nice. Do you do it "by ear" (nothing really calculated, just eat less) or do you calculate stuff?
-
Nice. Do you do it "by ear" (nothing really calculated, just eat less) or do you calculate stuff?
I calculate. But not like counting each gram etc. My diet choices are pretty steady so I know their cals. So I can easily count. Switching to intermittent fasting style made it even easier, just 2.meals to calc.
Well, to be honest i know a bit more than my normal diet choices, I know the nutritional data of mostly anything I might eat. But I am also lucky to have extremely good memory, I remember everything without even trying.
Anyway, make a list of all the things you normally eat and then learn how much cals/protein they have. Not per 100gr or per ounce, calculate and learn the portions u eat. Glass of milk, plate of food, slice of bread, spoon of nutella etc. If you memorize those the whole thing becomes much easier. Having a structured diet with specific menu choices helps too, both for counting and for keeping it clean and controllable.
Hope it helps.
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Yeah, makes sense. Since I hate food, and I don't eat too many "varieties", then it should be even easier in my case. I could never understand how you can calculate home-made food though - like soups and stuff like that. How do you know how much vegetables/meat is in the plate? And so on and so forth. Could never understand that.
Also, whenever I tried to do it, I would hit myself in 10000 terms for the food I wanted. If I wanted to see how many calories sheep cheese has, I would get 1000 sheep cheese varieties with differences in between them. How the hell would I know what my cheese is? It's just cheese, regular shit. Not swiss superrolled gh-31 hydrogenated quantum-mechanics tunneled cheese. Just give me the regular shit. But nooooooooo, it has to be ultra-complicated. Same with meat. They can't just say "chicken", it has to be feeu2irh23huiurhi4hr43r-HR314 chicken with active isotopes.
So that's why I never made an effort to do anything about it.
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Fair points.
The solution is , the exact 'species' does not really matter. There are 10 million types of cheese, but more or less they are the same. All the full cheeses in the world are around 50% fat, 25g protein per 100g. And a normal side-dish portion ( a thin slice, 4-5 inches long ) is around 80g. So there you go, count around 250kcals and 20g protein for that, if it is more or less than that, do the maths. Same for chicken, or veal, pork, whatever. Clean ( no fat ) meat will always be around 150klals / 25% protein per 100g. Normal portion is around 150g. If it is a steak, add 200-250kcals for the fat if you eat it. If something is fried , +300 per dry roasted portion version. Breads, million types of breads. Fuck it, a normal slice of bread will always have around 80kcals.
Now for the domestic foods, that is harder. Here the salvation came when fitness and diet became popular, 'trendy', so many domestic calorie-counting sites emerged that have all local recipes logged, and they have the 'standard portion' kcals too. So that soup your mom does, there is a standard recipe for that. Maybe everyone does it a bit different and some have more fat or others less meat, but you can get a good approximation from those sites. Generally speaking, a not-too-fat soup will be 300-350 kcals per dish, added fat ( oil, meat fat etc ) may bring it to 500-600. If there are no such Romanian sites, you will have to do it the hard way, see what your mom put there in what quantities, do the math, divide it by the plates it gave and you have another 'standard plate kcal' logged.
The whole thing is a bit frustrating in the beginning but you will get a good feel of it very very soon and you will be making the calculations without even trying, watching a plate on the table you will think "hm, normal size meat, 200kcals, half portion rice, around 50g, 200kcals, 2 slices of bread, 150kcals, double cheese portion , oops, much, 500kcals, total 1050, done".
Of course, this method is not 100% accurate. But it is 90% accurate with 10% the trouble. And that 10% of accuracy loss does not make a difference when we are talking about 20 to 30% deficits or or surpluses. If you want to be 100% accurate, then the only way is to count each and every gram of what you ate. Not worth the trouble imho, but still evidently the only 100% accurate method.
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Thanks for the effort but... that sounds more complicated than brain surgery.
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Haha, and that was the as-simple-as-it-gets version. You can always try without counting, it may take a bit longer to regulate but it can still work, i suggested to you a method to do it ( along with the one i analyzed above ) a couple of months ago:
But how exactly do you cut if you don't want to count calories?
I know you hate counting kcals, but you can't cut if you don't count. It doesn't have to be a decimal point precision count though.
Go roughly. You are 185/85kg, you burn around 2000 without working out, so eat around 1500-1800 on rest days, 1800-2000 on workout days. Google 'food-name plate calories' for your ordinary menu choices and you will find about how much each thing has. And that is all to it.
EDIT: Hm, you can do it in another way. Don't count shit. Reduce the portions you eat. Don't reduce the protein sources, only the carbs/sugars/fat. For example when eating meat with rice, eat half the rice of the normal portion. When you attack nutella, eat half the box instead of all. Try to have a consistent plan ( same foods each week ) so you can have the same caloric income every week. Keep this for 2-3 weeks, see what happens to weight, readjust ( eat a bit more if you lost too much, eat some less if you didn't lose enough ). You'll find a nice balance fast and easy that way and never count shit.
Anyway.
21 September 2014
Bodyweight@session : n/a
Soreness : quads
Injuries/aches : none
1,5 hours of bball skill stuff.
No interval stuff, just wanted to work my skills and get a good recovery blood flow.
Feeling very good endurance-wise, light on feet etc. Love it.
Also, although quads were totally no-go from volume-squatting yesterday, jumps were very bouncy and effortless. SLRVJ layups were very high for my standards ( touching rim after layup, which is huge for me ) and DLRVJs i was getting 10'5''(30'') repeatedly. Sweet!
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You and your memory...
I'll make an effort to only eat 375g of Nutella per day instead of 750 from now on. That's only 2062.5 kcal.
PS. Sometimes high volume squatting has a weird reactive-bonus effect despite the high amount of fatigue. I remember adarqui reporting similar effects when doing MEBM 20 rep sets.
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22 September 2014
Bodyweight@session : 83.5kg , looks like i am stabilizing here
Soreness : quads 'stiff'. some calves and glutes soreness
Injuries/aches : none
GPP PHASE - Workout #10
ROMANIAN DEADLIFT:
8@85kg ( +2,5kg )
8@85kg ( +2,5kg )
8@85kg ( +2,5kg )
-Grip is catching up fast as expected. No probs at all today.
BARBELL LUNGE:
8 each leg @ 40kg
8 each leg @ 40kg
8 each leg @ 40kg
-Same load, better control. Quads un-recovered, absorbing the step was hard, rising was very easy.
PAUSED BENCH PRESS:
10@52,5kg
10@52,5kg
10@52,5kg
10@52,5kg ( +1 rep )
-Nice but hard.
PULLUPS:
10@BW
10@BW
9@BW ( +1 rep )
7@BW
-Very very hard.
STANDING CALF RAISE MACHINE:
-Run out of time, went at gym too late and they had to close. FML.
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23 September 2014
Bodyweight@session : n/a
Soreness : hamstrings, glutes, chest, lats, forearms
Injuries/aches : none
Skipped cardio because of sudden bad weather.
Did legs foam rolling and stretching after idk how many months.
Such relief, very SMR , much tightness, so dumb, such neglect, wow.
(http://i3.kym-cdn.com/entries/icons/square/000/013/564/aP2dv.gif)
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Like we even thought Doge wouldn't appear here...
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24 September 2014
Bodyweight@session : ~83.5kg
Soreness : traps, hamstrings and glutes, all low
Injuries/aches : none
GPP PHASE - Workout #11
HIGH BAR FULL SQUAT:
5@25kg ( +5 kg )
5@45kg ( +5 kg )
5@65kg ( +5 kg )
3@85kg ( +5 kg )
3@95kg
-Very solid form this time, great! Upped warmup loads too.
DUMBBELL NEUTRAL GRIP SEATED OHP:
10@16kg each hand
10@16kg each hand
10@16kg each hand
10@16kg each hand ( +1 rep )
-Great.
DUMBBELL BICEPS CURL:
12 each hand @ 16kg ( +2kg per hand )
12 each hand @ 16kg ( +2kg per hand )
10 each hand @ 16kg ( +2kg per hand ) , ( -2 reps )
-Better than expected.
TRICEPS ROPE PUSHDOWN:
12@22,5kg
12@22,5kg
12@22,5kg ( +1 rep )
-Great.
SEATED WEIGHTED CRUNCHES MACHINE:
20@100 lbs ( +5 lbs ) , ( +5 reps )
20@100 lbs ( +5 lbs ) , ( +5 reps )
20@100 lbs ( +5 lbs ) , ( +5 reps )
-Great.
ABS COASTER MACHINE:
20@BW ( +5 reps )
20@BW ( +5 reps )
20@BW ( +5 reps )
-Great.
Strong day.
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25 September 2014
Bodyweight@session : n/a
Soreness : stiff quads, sore biceps, triceps, shoulders, abs
Injuries/aches : none
1.5 hours full court basketball.
Meh, fail. Something was off, i was feeling sluggish. Running slower, jumping lower, getting tired sooner.
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26 September 2014
Felt my legs too tired, so didn't go for bball/sprints/jumps. Did foam rolling and stretching instead.
I am glad i did, soooo much tightness! The feeling at quads, both when rolling and stretching, was pure pain!
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Wow
Such tightness
Much rolling
Pure pain
Wow
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Body composition measurements:
Net morning weight : 82.3kg / 181.4lbs ( +0.3kg )
Waist : 85.5cm / 33.66'' ( same )
Online bodyfat estimation : 14.5% , ( -0.1% ) , lifetime :personal-record:
BI scale bodyfat estimation : 15% , ( +0.2% )
AVERAGE bodyfat estimation : 14.75% , ( +0.05% )
Previous:
Net morning weight : 82kg / 180.7lbs
Waist : 85.5cm / 33.66''
Online bodyfat estimation : 14.6% , ties last week's lifetime :personal-record:
BI scale bodyfat estimation : 14.8% , 0.6% higher here, oops!
AVERAGE bodyfat estimation : 14.7% , +0.3 >:(
Hm.
Waist is the same, although I am a bit heavier, so that is good. I look the same or a bit better, also good. Online bf% estimation keeps improving, great!.
But the BI scale keeps negging me. Fuck the scale, it is the less accurate and reliable from the others.
Still, i hear it loud and clear, it may not be an accurate measurement but even as a rough indicator i gotta keep an eye at what happens there.
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Do you weigh yourself first and then measure your waist? I know there would be a strong tendency to pull the tape tighter to convince yourself you're not getting fatter when weight goes up. I wouldn't use waist circumference as my main measurement unless I had a really dependable technique or someone impartial was taking the measurement..
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^Good point.
I am at the other side of the river, i am the guy who would let the measure too loose to make sure i am not cheating.
I have developed a technique that is pretty consistent. I let all the air out and then flex my abs. That way i can't suck in, neither get too loose. And i tighten the measure to the point that it starts pushing in the side fat ( love handles ). I let it looser, then pull tighter, do a few iterations to find the exact same sweet spot that it barely pushed some fat in.
As i said again, i don't care that much about either the waist/height/weight calculation number or the BI scale reading. I use both of them together with the mirror test as an overall estimation. All of them combined let you know pretty well where you are heading to.
I think it works well.
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27 September 2014
Bodyweight@session : ~83.75kg
Soreness : none
Injuries/aches : none
GPP PHASE - Workout #12
HIGH BAR PAUSED FULL SQUAT:
10@65kg ( -10 kg )
10@65kg ( -5 kg )
10@65kg
10@65kg ( +5 kg )
-There you go, 65kg is a nice solid base for 4x10 paused.
Was still very hard, this never gets easy. As the weight gets lighter i subconsciously pause longer so the latter reps are always hell.
Still, as stated previous week, this is a good base to build up from.
CHINUPS:
PULLUPS:
10@BW
10@BW
8@BW ( -1 rep )
8@BW ( +1 rep )
-Bleh, got confused and did pullups instead of chinups. No big deal, i do each once per week so will pick up chins on Monday.
DIPS:
10@BW
10@BW
10@BW
9@BW
-Same with last time.
LEG PRESS CALF 'RAISE':
12@220kg ( +20 kg ) , ( +2 reps )
11@220kg ( +1 rep )
11@220kg ( -20 kg ) , ( +1 rep )
-Found my solid base here too, adding weight when i hit 3x12.
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29 September 2014
Bodyweight@session : ~83.75kg
Soreness : hamstrings and calves sore, quads 'stiff'.
Injuries/aches : none
GPP PHASE - Workout #13
ROMANIAN DEADLIFT:
8@87,5kg ( +2,5kg )
8@87,5kg ( +2,5kg )
8@87,5kg ( +2,5kg )
-Very nice.
BARBELL LUNGE:
8 each leg @ 40kg
8 each leg @ 40kg
8 each leg @ 40kg
-Kinda easy, should have done 42,5.
PAUSED BENCH PRESS:
10@55kg ( +2,5kg )
10@55kg ( +2,5kg )
9@55kg ( +2,5kg ) , ( -1 rep )
8@55kg ( +2,5kg ) , ( -2 reps )
-Great for my standards.
CHINUPS:
10@BW
10@BW
9@BW
8@BW
-Same with last time. Kinda stuck, feels more like a forearms/grip fail. Same for pullups.
Gonna give both a couple more sessions to get 4x10 and then will move to weighted even if i can't get 4x10.
STANDING CALF RAISE MACHINE:
20@70kg ( +5kg ) , ( +5 reps )
19@70kg ( +5kg ) , ( +4 reps )
19@70kg ( +5kg ) , ( +4 reps )
-Wow! Although i haven't done those for 20 days, calves responded awesomely to the 3x12@200+kg paused leg press raises I've been doing.
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30 September 2014
Bodyweight@session : n/a
Soreness : glutes, hamstrings, calves, chest, lats, shoulders(?)
Injuries/aches : none
1 hour of bball skill stuff.
No interval stuff, wanted a long medium-intensity workout for a good recovery blood flow.
Feeling very good endurance-wise again, also very light on feet.
No rim jumps.
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1 October 2014
Bodyweight@session : ~84.25kg , oops!
Soreness : hamstrings and glutes a bit, calves torched
Injuries/aches : none
GPP PHASE - Workout #14
HIGH BAR FULL SQUAT:
MSEM : 6x1@100kg , 45 seconds rest between reps.
-Switched to MSEM instead of 3RM , this combines more intensity with less fatigue, let's see how it carries over to the court.
Finally felt very good with squat, progress feeling. 100kg was very solid form, not heavy on back, even kinda fast too.
DUMBBELL NEUTRAL GRIP SEATED OHP:
10@18kg each hand ( +2kg per hand )
10@18kg each hand ( +2kg per hand )
9@18kg each hand ( +2kg per hand ) , ( -1 rep )
8@18kg each hand ( +2kg per hand ) , ( -2 reps )
-Very strong, i would be happy with 4x8, those DBs are getting heavy!
BICEPS DUMBBELL CURL:
12 each hand @ 16kg
12 each hand @ 16kg
10 each hand @ 16kg
-Same with last week. Had better control at first 2 sets but run out of gas again at the last.
TRICEPS ROPE PUSHDOWN:
12@25kg ( +2.5 kg ) ,
11@25kg ( +2.5 kg ) , ( -1 rep )
10@25kg ( +2.5 kg ) , ( -2 reps )
-Very hard but strong.
SEATED WEIGHTED CRUNCHES MACHINE:
20@105 lbs ( +5 lbs )
20@105 lbs ( +5 lbs )
20@105 lbs ( +5 lbs )
-Great.
ABS COASTER MACHINE:
20@BW
20@BW
20@BW
-Didn't add weight because, i should have added, kinda easy.
STANDING CALF RAISE MACHINE:
30@25kg
30@25kg
-Did some high-rep-light-weight stuff to make DOMS go away faster.
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3 October 2014
Bodyweight@session : n/a
Soreness : calves still very sore, little sore biceps, shoulders and abs, little tight quads
Injuries/aches : none
1.5 hours full court basketball.
I-n-c-r-e-d-i-b-l-e endurance!!! I dare to say that endurance-wise this was the best bball session of my life.
Was fresh to run first at the fast breaks even at the end, couldn't believe it!
Vert felt ok. I did one rim jump in the end, ultra fatigued, still got 10'4'' ( 29'' ) from a dropstep.
On the bad side, my game situation reaction time was terrible. Mostly at rebounds, from thinking to jumping there was a huge lag.
What can you do, it seems like my age is catching up with my CNS. Or just a bad timing day, who knows.
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6 October 2014
Bodyweight@session : ~83.75kg
Soreness : none
Injuries/aches : none
GPP PHASE - Workout #15
I missed Saturdays volume paused squat workout so instead of picking up today rdl+lunges i did this hybrid thing:
HIGH BAR PAUSED FULL SQUAT:
10@67,5kg ( +2,5 kg )
10@67,5kg ( +2,5 kg )
-Very solid, depth, pause, form, everything.
ROMANIAN DEADLIFT:
8@90kg ( +2,5kg )
8@90kg ( +2,5kg )
-Very strong here too, grip also keeping up with progress.
PAUSED BENCH PRESS:
10@55kg
10@55kg
10@55kg ( +1 rep )
9@55kg ( +1 rep )
-Great.
CHINUPS:
10@BW
10@BW
DEAD HANG CHINUPS:
7@BW
6@BW
-As i have said again, this bar that i do chins and pullups is low, i touch my feet on the ground at the end of ROM.
I do not push up with legs but i still release the tension. I relocated bars to make them dead hang and bam, so much harder.
Sticking with the dead hang ones of course.
STANDING CALF RAISE MACHINE:
20@70kg
20@70kg ( +1rep )
20@70kg ( +1rep )
-Great.
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8 October 2014
Bodyweight@session : ~84.25kg
Soreness : hamstrings, quads, chest, traps, lats
Injuries/aches : none
GPP PHASE - Workout #16
HIGH BAR FULL SQUAT , MSEM:
1@102,5kg ( +2.5 kg )
1@102,5kg ( +2.5 kg )
1@102,5kg ( +2.5 kg )
1@100kg
1@100kg
1@100kg
-102,5 got too heavy on third rep, had to go back to 100 for the rest.
Not sure if unrecovered from Monday squatting ( quads did hurt on eccentric ) or just not strong enough. Progress anyway so cool.
Also, the difference 2,5 kg make, damn. 102,5 kg=almost fail, 100kg=hard but solid lift. Weird. Maybe mental.
DUMBBELL NEUTRAL GRIP SEATED OHP:
10@18kg each hand
10@18kg each hand
10@18kg each hand ( +1 rep )
9@18kg each hand ( +1 rep )
-Very nice.
BICEPS DUMBBELL CURL:
12 each hand @ 16kg
12 each hand @ 16kg
12 each hand @ 16kg ( +2 reps )
-Got my 3x12 but barely, not bumping up to 18kg DBs yet.
TRICEPS ROPE PUSHDOWN:
12@25kg
12@25kg ( +1 rep )
11@25kg ( +1 rep )
-Very hard but strong.
SEATED WEIGHTED CRUNCHES MACHINE:
20@110 lbs ( +5 lbs )
20@110 lbs ( +5 lbs )
20@110 lbs ( +5 lbs )
-Great.
ABS COASTER MACHINE:
20@BW+2,5kg ( +2.5 kg )
20@BW+2,5kg ( +2.5 kg )
20@BW+2,5kg ( +2.5 kg )
-Very hard.
-
Bodyweight@session : ~84.25kg starting to get fat
-
Bodyweight@session : ~84.25kg starting to get fat adding muscle mass while staying lean and in the best shape ever, awesome!
Thanks! :lololol:
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:highfive:
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9 October 2014
Bodyweight@session : n/a
Soreness : sore shoulders and abs, tight/'heavy' quads
Injuries/aches : none
1.5 hours full court basketball.
Very good endurance. Not incredible like last time but still very good.
Very good vert too, getting consistent 10'5''/30'' off two steps.
Gotta throw more jumping in, i am setting as a ( motivating ) mini goal to get to 31'' consistent / 32'' max until Christmas.
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10 October 2014
Bodyweight@session : n/a
Soreness : some slight shoulders and traps soreness
Injuries/aches : none
PLYO/JUMPS/IDK WORKOUT
LINE HOPS : 4x40
DONKEY HOPS : 4x15
MR TUCK JUMPS : 4x10
HEAD-HEIGHT JUMPS ( in the house, 260cm / 8'6'' ceiling ):
SVJs : 2x4 , around 25'' , couple of 25 1/2''
DROPSTEPS : 2x4 , around 27 1/2'' , couple of 28''
:almostascoolasnyancat:
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11 October 2014
Bodyweight@session : ~86.5kg , lolwut??? is ok, had a big lunch, 0,5lt beer, 1lt water and 1 redbull in my stomach
Soreness : none
Injuries/aches : none
GPP PHASE - Workout #17
HIGH BAR PAUSED FULL SQUAT:
10@67,5kg
10@67,5kg
10@67,5kg ( +2,5 kg )
10@67,5kg ( +2,5 kg )
-Best paused squats session so far. Deep, solid, good pause. Somehow they got easier, nice.
PULLUPS:
7@BW ( -3 reps )
7@BW ( -3 reps )
7@BW ( -1 rep )
7@BW ( -1 rep )
-Switched to dead hang here too. This bar is thicker too so extra difficulty.
Dropped from 10-10-8-8 to 7-7-7-7. Not THAT bad considering i was also carrying ~2kg of 'fake' weight.
DIPS:
10@BW
10@BW
10@BW
10@BW ( +1 rep )
-Reached 4x10 , :personal-record:
PAUSED LEG PRESS CALF 'RAISE':
12@220kg
12@220kg ( +1 rep )
12@220kg ( +1 rep )
-Progressed and got my 3x12 here, despite switching to paused, awesome!!!
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13 October 2014
Bodyweight@session : ~84kg, back to normal as expected.
Soreness : some lats and biceps soreness, some quads tightness.
Injuries/aches : none
GPP PHASE - Workout #18
ROMANIAN DEADLIFT:
8@90kg
8@90kg
8@90kg ( +2,5kg )
-Strong hamstrings, strong grip, great!
BARBEL LUNGE:
8@40kg
8@40kg
8@40kg
-Did 40kg again because i skipped them last week. Very solid.
PAUSED BENCH PRESS:
10@55kg
10@55kg
10@55kg
10@55kg ( +1 rep )
-Got my 4x10, awesome!
CHINUPS:
DEAD HANG NEUTRAL GRIP PULLUPS:
8@BW
8@BW
8@BW
7@BW
-Decided to switch to those for a change, kinda bored of chins, plus i want to get more lats than biceps out of them, those feel much more lat driven.
STANDING CALF RAISE MACHINE:
20@75kg ( +5kg )
18@75kg ( +5kg ) , ( -2 reps )
16@75kg ( +5kg ) , ( -4 reps )
-Shit got too heavy. Still strong though.
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14 October 2014
Bodyweight@session : n/a
Soreness : lats, traps, chest, hamstrings, all just a little
Injuries/aches : none
1 hour off bball skill stuff.
Up-tempo, tons of sweat, loved it.
No rim jumps, felt legs too stiff, just lots of layups.
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15 October 2014
Bodyweight@session : ~85.25kg, fluctuating like crazy lately
Soreness : glutes, calves
Injuries/aches : left tibialis anterior bugging( shin splint? feels a bit different )
GPP PHASE - Workout #19
HIGH BAR FULL SQUAT , MSEM:
1@102,5kg
1@102,5kg
1@102,5kg
1@102,5kg ( +2.5 kg )
1@102,5kg ( +2.5 kg )
1@102,5kg ( +2.5 kg )
-Progressed again, nice. First single was almost fast, last was almost fail.
My form has improved so much, even my grinding lifts are pretty solid. Awesome!
DUMBBELL NEUTRAL GRIP SEATED OHP:
10@18kg each hand
10@18kg each hand
10@18kg each hand
-Very strong. Did one set less than last time, read below.
DUMBBELL LATERAL RAISE:
12@8kg each hand
12@8kg each hand
12@8kg each hand
-Decided i want to hit my deltoid anterior too, so cut one set from OHP and added those.
BICEPS DUMBBELL CURL:
12 each hand @ 16kg
12 each hand @ 16kg
12 each hand @ 16kg
-Did not up the weight although i got 3x12 last time. Good choice, it was very hard today, no way i got 18kg dbs yet.
TRICEPS ROPE PUSHDOWN:
12@25kg
12@25kg
12@25kg ( +1 rep )
-Very strong.
SEATED WEIGHTED CRUNCHES MACHINE:
20@115 lbs ( +5 lbs )
20@115 lbs ( +5 lbs )
20@115 lbs ( +5 lbs )
-Very strong, approaching plateau.
ABS COASTER MACHINE:
20@BW+2,5kg
20@BW+2,5kg
20@BW+2,5kg
-Unexpected easy, last week it was too hard for same load/reps.
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Hm... almost fast to almost fail.
What would be the issue here? Sounds like a CNS thing to me. Too few reps (one rep) to be anything else.
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They are six >90% 1RM singles with only 45 seconds rest between. It sounds normal to me to have that drop-off curve.
-
does greek usually place adjectives after nouns?
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I'm not saying it's not normal, it's just what is the cause of the drop off that is interesting to me.
-
does greek usually place adjectives after nouns?
No, adjective should be first. Where did i do that, it may be a special case. Love those errors, direct native to English translation, creating errors due to grammar/syntax differences.
I'm not saying it's not normal, it's just what is the cause of the drop off that is interesting to me.
Ah, i see, I thought you found it not-normal and i couldn't understand why.
Should be CNS indeed. Maybe some accumulated fatigue too, from going hard for 9th week straight. I was considering a deload and a plan change anyway, but since i am still progressing, even slightly, I decided to give one more week to that GPP phase.
16 October 2014
Bodyweight@session : n/a
Soreness : shoulders and triceps, both slightly
Injuries/aches : left shin, also slightly
1.5 hours full court basketball.
Very good to awesome endurance.
Vert felt good too but i have no rim jumps to report.
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"deltoid anterior"
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Yup, it is wrong, it is from exrx : http://www.exrx.net/Muscles/DeltoidAnterior.html
But they mention it as 'deltoid, anterior' or 'deltoid ( anterior )', which is correct, it is the commas or parentheses that i omitted that made it wrong.
ALSO, i am mentioning the wrong muscle, i added lateral raises to hit the lateral deltoids, i was already hitting the anterior ones with OHP.
2*:uhhhfacepalm:
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A tragedy.
You should kill yourself for this :P
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I am down with the flu. Nothing too much though, should be good for gym in 2-3 days.
The de-load / rest we were talking a couple of posts ago forced itself. I think i will terminate the GPP phase, gonna do 1RM testing on all main lifts this coming week and then start 5/3/1.
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Good idea^^
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Sick for 4 days plus hectic period at work = derail. Got my ass to the gym finally tonight.
22 October 2014
Bodyweight@session : ~84.25kg
Soreness : none
Injuries/aches : none
1RM TESTING
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
3@60kg
2@80kg
1@100kg
1/2@110kg
-Failed 110, i stopped lowering between half and parallel because it felt too heavy.
Disappointment, i did 6 singles @ 102,5kg 1 week ago. Was sure of getting 110 and hoping for 115. FML
BENCH PRESS:
5@20kg
5@30kg
3@40kg
3@50kg
2@60kg
1@70kg
1@80kg , :personal-record:
-Huge milestone for a terrible bench presser like me. Incredible!
OHP:
5@20kg
3@30kg
2@40kg
1@50kg
-Did not try more as i barely got 50kg up. Ultra strict and solid though.
Also did:
PULLUPS:
7@BW
7@BW
7@BW
STANDING CALF RAISE MACHINE:
20@75kg
19@75kg ( +1 rep )
17@75kg ( +1 rep )
Checked log, 1 year ago i did the same testing before starting 5/3/1 again, I got a bad form 100kg squat, 77,5kg bench and 50kg ohp. But i was 90kg. So that's something, a little stronger while 6kg lighter.
Was not feeling it generally. Maybe from being sick the past days, maybe from bad sleep lately.
But no excuses, if i can get another 1RM session to hit better numbers i will, otherwise i will suck it up and try to improve from here.
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Nice work on the bench. I love seeing that especially around here where everything is so much more lower body focused.
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Thanks man!
(http://pbs.twimg.com/media/BEqzOrYCUAALxlU.jpg)
(not sure if concept is horrific or perfect! )
:lololol:
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Thanks man!
(http://pbs.twimg.com/media/BEqzOrYCUAALxlU.jpg)
(not sure if concept is horrific or perfect! )
:lololol:
Haha. A little of both at the same time.
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Ok, here we go again!
5/3/1 BEGINNER v.2:
Beginner variation : http://www.jimwendler.com/2011/09/531-for-a-beginner/
Last year's progress : 5/3/1 beginner template (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg95019/#msg95019)
(http://www.hof9.com/wp-content/uploads/2011/12/wendler_5_3_1.jpg)
Plan:
Monday:
RDL : 5/3/1 sets/reps
OHP : 5/3/1 sets/reps
Pullups : 4xF
Standing calf raise : 3x20
Wednesday:
Bench : 5/3/1 sets/reps
Squat : 55%x5, 65%x5, 75%x5 ( paused )
Shoulder DB lateral raise : 3x12
Biceps : 3x12
Triceps : 3x12
Abs
Friday:
Squat : 5/3/1 sets/reps
Bench : 55%x5, 65×5%, 75%x5 ( paused )
Chinups : 4xF
Dips : 4xF
Leg press calf 'raise' : 3x12
Wave 1 money sets:
SQUAT: ( 1RM used = 110kg )
Week 1 Week 2 Week 3 Week 4
+5@85 +3@90 +1@95 deload
RDL: ( 1RM used = 120kg )
Week 1 Week 2 Week 3 Week 4
+5@92,5 +3@97,5 +1@102,5 deload
OHP: ( 1RM used = 50kg )
Week 1 Week 2 Week 3 Week 4
+5@37,5 +3@40 +1@42,5 deload
BENCH: ( 1RM used = 80kg )
Week 1 Week 2 Week 3 Week 4
+5@62,5 +3@65 +1@67,5 deload
Wave 1 results:
SQUAT: ( 1RM used = 110kg )
7@95kg , predicted 1RM ~= 114kg ( 1,34*BW )
RDL: ( 1RM used = 120kg )
9@92,5kg / 6@102,5kg , predicted 1RM ~= 119kg ( 1,4*BW )
OHP: ( 1RM used = 50kg )
9@42,5kg , predicted 1RM ~- 55kg ( 0,64*BW ) , 1RM/BW :personal-record:
BENCH: ( 1RM used = 80kg )
8@62,5kg , predicted 1RM ~= 81kg ( 0,95*BW )
Wave 2 money sets:
SQUAT: ( 1RM used = 115kg )
Week 1 Week 2 Week 3 Week 4
+5@87,5 +3@92,5 +1@97,5 deload
RDL: ( 1RM used = 125kg )
Week 1 Week 2 Week 3 Week 4
+5@95 +3@100 +1@105 deload
OHP: ( 1RM used = 52,5kg )
Week 1 Week 2 Week 3 Week 4
+5@40 +3@42,5 +1@45 deload
BENCH: ( 1RM used = 82,5kg )
Week 1 Week 2 Week 3 Week 4
+5@62,5 +3@67,5 +1@70 deload
Wave 2 results:
SQUAT: ( 1RM used = 115kg )
11@87,5kg , predicted 1RM ~= 121kg ( 1,4*BW ) , both all time :personal-record:
RDL: ( 1RM used = 125kg )
12@95kg , predicted 1RM ~= 135kg ( 1,6*BW ) , season PR, all time second best both 1RM and 1RM/BW
OHP: ( 1RM used = 52,5kg )
9@42,5kg , predicted 1RM ~- 55kg ( 0,64*BW ) , ties all time 1RM/BW :personal-record:
BENCH: ( 1RM used = 82,5kg )
8@67,5kg , predicted 1RM ~= 84kg ( 0,98*BW ) , both all time :personal-record:
Wave 3 money sets:
SQUAT: ( 1RM used = 120kg ):
Week 1 Week 2 Week 3 Week 4
+5@92,5 +3@97,5 +1@102,5 deload
RDL: ( 1RM used = 130kg )
Week 1 Week 2 Week 3 Week 4
+5@100 +3@105 +1@110 deload
OHP: ( 1RM used = 55kg )
Week 1 Week 2 Week 3 Week 4
+5@42,5 +3@45 +1@47,5 deload
BENCH: ( 1RM used = 85kg )
Week 1 Week 2 Week 3 Week 4
+5@65 +3@67,5 +1@72,5 deload
Wave 3 results:
SQUAT: ( 1RM used = 120kg ) :
10@92,5 , predicted 1RM ~= 123kg ( 1.43*BW ) , 1RM and 1RM/BW all time :personal-record:
RDL: ( 1RM used = 130kg ):
9@110kg , predicted 1RM ~= 142kg ( 1,68*BW ) , 1RM/BW all time :personal-record:
OHP: ( 1RM used = 55kg ):
6@47,5kg , predicted 1RM ~= 55kg ( 0,65*BW ) , 1RM/BW all time :personal-record:
BENCH: ( 1RM used = 85kg ):
10@65kg , predicted 1RM ~= 86kg ( 1,01*BW ) , 1RM and 1RM/BW all time :personal-record:
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30 October 2014
Bodyweight@session : ~84.25kg , nice it stayed steady
Soreness : none
Injuries/aches : none
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #1 , Week #1 ( 5+ reps )
BENCH PRESS ( 5/3/1 day ):
5@47,5kg
5@55kg
8@62,5kg
-Nice, good start.
SQUAT ( light day ):
5@55kg
5@65kg
5@75kg
-Great. Did them ATG&paused. Gonna keep it like this, ATG&paused on light day, just below parallel and not paused on 5/3/1 day.
Quads started burning after first set, FML. But somehow it did not affect me. Maybe because of paused, no amortization/reversal phase.
DUMBBELL LATERAL RAISE:
-Forgot them, FFFFFUUUUUUU
BICEPS DUMBBELL CURL:
12 each hand @ 16kg
11 each hand @ 16kg ( -1 rep )
10 each hand @ 16kg ( -2 reps )
-Small regress.
TRICEPS ROPE PUSHDOWN:
12@25kg
12@25kg
11@25kg ( -1 rep )
-Small regress here too.
SEATED WEIGHTED CRUNCHES MACHINE:
20@110lbs ( -5 lbs )
20@110lbs ( -5 lbs )
20@110lbs ( -5 lbs )
-Did lower weight by mistake, and i wondered why they felt so easy.
ABS COASTER MACHINE:
20@BW+2,5kg
20@BW+2,5kg
20@BW+2,5kg
-Very easy here too.
Overall, small de-trained feeling in everything. Joints and muscles feeling a bit rusty, out of the groove.
Not too much though, strenf very close to 2 weeks ago, expecting big bounce-up from getting back at it full-rested.
-
1 November 2014
Bodyweight@session : ~84.5kg
Soreness : quads, hamstrings, glutes, abs
Injuries/aches : none
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #1 , Week #1 ( 5+ reps )
SQUAT ( 5/3/1 day ):
5@65kg
5@75kg
10@85kg
-Awesome! By far highest predicted-1RM of the season. Still sore and a bit de-trained, far from 100%
BENCH PRESS ( light day ):
5@40kg , paused
5@47,5kg , paused
5@55kg , paused
-Very nice. Solid long pauses. Rather too easy but sticking with the 5/3/1 loads.
LEG PRESS PAUSED CALF 'RAISE'
12@220kg
11@220kg ( -1 rep )
11@220kg ( -1 rep )
-Small regress from de-training, no worries.
DIPS:
Decided to dump those since i already have bench for chest this day. Gonna add the shoulders raises to have shoulders in 2 days.
Everything balanced now, all 5/3/1 lifts have a max and a lighter exercise on different days ( except from RDLs, i will just consider the pullups&chinups kinda related to them ).
DUMBBELL SHOULDERS LATERAL RAISE:
12@10kg each hand ( +2kg per hand )
12@10kg each hand ( +2kg per hand )
12@10kg each hand ( +2kg per hand )
-Great.
DEAD HANG NEUTRAL GRIP PULLUPS:
8@BW
7@BW ( -1 rep )
7@BW ( -1 rep )
6@BW ( -1 rep )
-Small regress from de-training, no worries.
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3 November 2014
Bodyweight@session : ~85kg
Soreness : quads, hamstrings
Injuries/aches : none
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #1 , Week #1 ( 5+ reps )
RDL:
5@72,5kg
5@82,5kg
9@92,5kg
-Limited by grip. Still good. Grip will catch up. Standing at 100kg as straps use threshold.
OHP:
5@27,5kg
5@32,5kg
12@37,5kg
-Awesome! Just shy of all time predicted 1RM PR , also all time reps :personal-record: at this weight.
DEAD HANG PULLUPS:
7@BW
6@BW ( -1 rep )
6@BW ( -1 rep )
5@BW ( extra set )
-Weak. Ultra strict though, ROM = dead hang to chest at bar.
STANDING CALF RAISE MACHINE:
20@75kg
19@75kg
18@75kg ( +1 rep )
-Good.
-
5 November 2014
Bodyweight@session : ~84.5kg , nice it stayed steady
Soreness : hamstrings, shoulders, lats, calves ( expected ) , traps, biceps ( collateral )
Injuries/aches : none
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #1 , Week #2 ( 3+ reps )
BENCH PRESS ( 5/3/1 day ):
3@50kg
3@57,5kg
8@65kg
-That gives a predicted 1RM/BW of 0.953, all time :personal-record:
I have a little higher predicted 1RMs, but BW was around 90kg.
SQUAT ( light day ):
5@55kg , ATG paused
5@65kg , ATG paused
5@75kg , ATG paused
-Great. Strict pause. Getting better.
BICEPS DUMBBELL CURL:
12 each hand @ 16kg
12 each hand @ 16kg ( +1 rep )
11 each hand @ 16kg ( +1 rep )
-Strong.
TRICEPS ROPE PUSHDOWN:
12@25kg
12@25kg
12@25kg ( +1 rep )
-Strong.
SEATED WEIGHTED CRUNCHES MACHINE:
20@115lbs ( +5 lbs )
20@115lbs ( +5 lbs )
20@115lbs ( +5 lbs )
-Very hard considering how easy last week's 3x20@110 felt.
ABS COASTER MACHINE:
20@BW+5kg ( +2,5 kg )
20@BW+5kg ( +2,5 kg )
20@BW+5kg ( +2,5 kg )
-Very hard considering how easy last week's 3x20@BW+2,5kg felt.
-
6 November 2014
Bodyweight@session : n/a
Soreness : quads, forearms(?)
Injuries/aches : none
1.5 hours full court basketball.
Much regressed endurance. Expected, haven't played bball or done any cardio the last 3 weeks. Gotta get my shape back.
Unexpected high vert, easy 10'5'' touches (30'') from dropsteps, got a max 10'6'' touch (31'') off one step. Sweet!
-
8 November 2014
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #1 , Week #2 ( 3+ reps )
HIGH BAR FULL SQUAT ( 5/3/1 day ):
3@70kg
3@80kg
8@90kg
-Great.
BENCH PRESS ( light day ):
5@40kg , paused
5@47,5kg , paused
5@55kg , paused
LEG PRESS PAUSED CALF 'RAISE'
12@220kg
12@220kg ( +1 rep )
12@220kg ( +1 rep )
-Very good control.
DUMBBELL SHOULDERS LATERAL RAISE:
12@10kg each hand
12@10kg each hand
12@10kg each hand
-Very good control here too.
DEAD HANG NEUTRAL GRIP PULLUPS:
9@BW ( +1 rep ) , :personal-record:
7@BW
6@BW ( -1 rep )
5@BW ( -1 rep )
-The price to pay for the PR was weaker latter sets and 1 less rep in total.
-
10 November 2014
Bodyweight@session : ~84kg , dafuq?
Soreness : none
Injuries/aches : none
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #1 , Week #2 ( 3+ reps )
RDL:
3@77,5kg
3@87,5kg
6@97,5kg
-Just ok. Grip was good, this was a pure RDL strength failure.
OHP:
3@30kg
3@35kg
8@40kg
-Just ok here too.
DEAD HANG PULLUPS:
8@BW ( +1 rep ) , :personal-record:
7@BW ( +1 rep )
5@BW ( -1 rep )
5@BW
-PR plus one extra rep in total, nice!
STANDING CALF RAISE MACHINE:
20@75kg
20@75kg ( +1 rep )
18@75kg
-Small but steady progress here.
-
12 November 2014
Bodyweight@session : ~84.5kg
Soreness : none. had some ( minor ) in hamstrings, shoulders, lats and calves the previous day but it went away.
Injuries/aches : none
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #1 , Week #3 ( 1+ reps )
BENCH PRESS ( 5/3/1 day ):
5@52,5kg
3@62,5kg ( was supposed to be 60 but i mis
6@67,5kg
-Just ok. Wanted 7.
SQUAT ( light day ):
5@55kg , ATG paused
5@65kg , ATG paused
5@75kg , ATG paused
-Loving those.
BICEPS DUMBBELL CURL:
12 each hand @ 16kg
12 each hand @ 16kg
11 each hand @ 16kg
BARBELL PREACHER CURL:
12@20kg
10@25kg
-Decided to do do 2x12 db + 2x12 bb instead of 3x12 db. Want to hit brachialis too.
TRICEPS ROPE PUSHDOWN:
12@27,5kg ( +2,5kg rep )
12@27,5kg ( +2,5kg rep )
12@27,5kg ( +2,5kg rep )
-Extremely hard but also extremely strong, got all reps despite increase.
SEATED WEIGHTED CRUNCHES MACHINE:
20@120lbs ( +5 lbs )
20@120lbs ( +5 lbs )
18@120lbs ( +5 lbs ) , ( -2 reps )
-There you go, reached plateau.
ABS COASTER MACHINE:
20@BW+7,5kg ( +2,5 kg )
20@BW+7,5kg ( +2,5 kg )
20@BW+7,5kg ( +2,5 kg )
-Rather easy considering how hard last week's 3x20@BW+5kg felt.
-
13 November 2014
Bodyweight@session : n/a
Soreness : tight quads, sore biceps and shoulders
Injuries/aches : none
1.5 hours full court basketball.
Very good endurance and vert. Only a couple of rim jumps though, easy 10'5''(30'') off one step.
-
15 November 2014
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #1 , Week #3 ( 1+ reps )
HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@75kg
3@85kg
8@95kg
-Awesome. That is both is 7RM and 95kg reps :personal-record:
Also, just 1% shy of all time relative full squat strength :personal-record: ( 1.34 vs 1.35 ).
BENCH PRESS ( light day ):
5@40kg , paused
5@47,5kg , paused
5@55kg , paused
LEG PRESS PAUSED CALF 'RAISE'
12@230kg ( +10 kg )
12@230kg ( +10 kg )
12@230kg ( +10 kg )
-Very good. Above 500lbs now, come at my broz.... :wowthatwasnutswtf: :uhhhfacepalm:
DUMBBELL SHOULDERS LATERAL RAISE:
12@12kg each hand ( +2 kg per hand )
12@12kg each hand ( +2 kg per hand )
10@12kg each hand ( +2 kg per hand ) , ( -2 kg reps )
-Very good.
DEAD HANG NEUTRAL GRIP PULLUPS:
8@BW ( -1 rep )
7@BW
6@BW
6@BW ( +1 rep )
-1 rep less at first set, 1 more at last. Kinda weak, wanted progress.
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17 November 2014
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #1 , Week #3 ( 1+ reps )
RDL:
5@82,5kg
3@92,5kg
6@102,5kg
-Great. Wanted (was good for) 7-8 but grip failed me.
OHP:
5@32,5kg
3@37,5kg
9@42,5kg
-Perfect. Absolute strength season best. 1kg shy of all time PR.
All time relative strength :personal-record: ( 0.64 vs 0.61 )
DEAD HANG PULLUPS:
9@BW ( +1 rep ) , :personal-record:
7@BW
6@BW ( +1 rep )
5@BW
-WTF, where did this come from, i am not that strong.
DB SHRUGS ( slow tempo ):
12@18kg each hand
12@18kg each hand
12@18kg each hand
-Decided to add those. 18kg(40lbs) dbs were challenging. Never done them, is that weak or normal?
STANDING CALF RAISE MACHINE:
20@75kg
20@75kg
20@75kg ( +2 reps )
-Very strong, constant progress.
-
strong like bull. all you're missing is swift like antelope. :P
-
strong like bull. all you're missing is swift like antelope. :P
Bull? You spelled bullshit wrong! :P
Alright, updated the 1st wave results and 2nd wave money sets here: 5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Here are the results:
SQUAT: ( 1RM used = 110kg )
7@95kg , predicted 1RM ~= 114kg ( 1,34*BW )
RDL: ( 1RM used = 120kg )
9@92,5kg / 6@102,5kg , predicted 1RM ~= 119kg ( 1,4*BW )
OHP: ( 1RM used = 50kg )
9@42,5kg , predicted 1RM ~- 55kg ( 0,64*BW )
BENCH: ( 1RM used = 80kg )
8@62,5kg , predicted 1RM ~= 81kg ( 0,95*BW )
Went good but i want better.
Short term ( but long shot )goal:
Until xmas break ( 5 more training weeks, 1 full wave and one shortened one ) i want to break ALL my absolute strength PRs , which will also mean i will destroy the relative strength ones due do the 85ish vs 90-92ish BW.
-
19 November 2014
Bodyweight@session : 85kg
Soreness : some minor lower back, hamstring, glutes and lats soreness
Injuries/aches : none
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #2 , Week #1 ( 5+ reps )
BENCH PRESS ( 5/3/1 day ):
5@47,5kg
5@55kg
10@62,5kg
-Season best predicted 1RM ( also all time 2nd best ).
All time predicted 1RM/BW :personal-record: ( 0,98*BW ).
Almost lifting BW now, i can't describe what a a huge accomplishment it is for my girly bench.
SQUAT ( light day ):
5@57,5kg , ATG paused
5@67,5kg , ATG paused
5@77,5kg , ATG paused
-Getting easy. Awesome.
BICEPS DUMBBELL CURL:
12 each hand @ 16kg
12 each hand @ 16kg
-Same load, better control. Still not good for 18kg DBs.
BARBELL PREACHER CURL:
12@22,5kg ( +2,5kg )
12@22,5kg ( -2,5kg ) , ( +2 reps )
-Nice.
TRICEPS ROPE PUSHDOWN:
12@27,5kg
12@27,5kg
12@27,5kg
-Got them all again, a little less hard than last time, still not good for 30kg though.
SEATED WEIGHTED CRUNCHES MACHINE:
Machine was packed all the time, wtf. Skipped.
ABS COASTER MACHINE:
20@BW+10kg ( +2,5 kg )
20@BW+10kg ( +2,5 kg )
20@BW+10kg ( +2,5 kg )
-Much easier than it should be, probably because of skipping the weighted crunches prior to them.
-
20 November 2014
Bodyweight@session : n/a
Soreness : tired back and glutes, little sore arms
Injuries/aches : none
1.5 hours full court basketball.
Just good endurance and vert. CNS down, reaction time sucked. However I felt very very strong.
-
22 November 2014
Bodyweight@session : ~86.5kg, fake bw, stuffed
Soreness : none
Injuries/aches : none
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #2 , Week #1 ( 5+ reps )
HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@67,5kg
5@77,5kg
11@87,5kg
-Gentlemen!
ALL TIME PREDICTED 1RM :personal-record: ( 120.8kg vs 119.8kg )
BIG ALL TIME PREDICTED 1RM/BW :personal-record: ( 1.4*BW vs 1.35*BW )
BENCH PRESS ( light day ):
5@40kg , paused
5@47,5kg , paused
5@55kg , paused
LEG PRESS PAUSED CALF 'RAISE'
12@240kg ( +10 kg )
12@240kg ( +10 kg )
12@240kg ( +10 kg )
-Got very hard in the end but i got all reps. 529lbs :strong:
DUMBBELL SHOULDERS LATERAL RAISE:
12@12kg each hand
12@12kg each hand
12@12kg each hand ( +2 reps )
-Got all reps, great. But not good for 14kg DBs yet.
DEAD HANG NEUTRAL GRIP PULLUPS:
9@BW ( +1 rep ) , ties :personal-record:
7@BW
5@BW ( -1 rep )
5@BW ( -1 rep )
-Tied PR but regressed 1 rep in total. Tug of war here.
-
attaboy. speaking of keep it up. :lololol:
-
^^^Thanks, cheers to that!
24 November 2014
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #2 , Week #1 ( 5+ reps )
RDL:
5@75kg
5@85kg
12@95kg
-Awesome. Big season best, almost there for all-time PR.
OHP:
5@30kg
5@35kg
10@40kg
-Barely missed 11th for an all-time PR. Shoulders were good for it but back got too tired from RDL.
DEAD HANG PULLUPS:
9@BW , ties :personal-record:
7@BW
6@BW
5@BW
-Matched last time's performance which is outstanding for my standards.
DB SHRUGS ( slow tempo ):
12@20kg each hand ( +2 kg per hand )
12@20kg each hand ( +2 kg per hand )
12@20kg each hand ( +2 kg per hand )
-Nice. Barely got last 2 reps of last set.
STANDING CALF RAISE MACHINE:
20@80kg ( +5 kg )
17@80kg ( +5 kg ) , ( -3 reps )
15@80kg ( +5 kg ) , ( -5 reps )
-Burnout.
-
26 November 2014
Bodyweight@session : 85kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #2 , Week #2 ( 3+ reps )
BENCH PRESS ( 5/3/1 day ):
3@52,5kg
3@60kg
8@67,5kg , ties 8RM :personal-record:
-Also small all time predicted 1RM/BW :personal-record: ( 0,985*BW vs last week 0,978 ).
Just 0,2kg below all time predicted 1RM PR, let's see if i can do it next week.
SQUAT ( light day ):
5@57,5kg , ATG paused
5@67,5kg , ATG paused
5@77,5kg , ATG paused
-Almost a disaster: Last set, far left plate hits cage going down, bar gets a 20-30 degrees angle, right lower back gets uneven load, pops!
Got lucky, it was nothing. But you gotta remember, always, how easy it is to get injured out of nowhere. And be thankful for staying healthy.
BICEPS DUMBBELL CURL:
12 each hand @ 18kg ( +2kg per hand )
10 each hand @ 18kg ( +2kg per hand ) , ( -2 reps per hand )
-Was supposed to redo 16s but prefered to man-up. Went good, expected sth like 10-8. 18s are heavy!
BARBELL PREACHER CURL:
12@25kg ( +2,5kg )
12@25kg ( +2,5kg )
-Last reps of second set got too hard, but got them anyway.
TRICEPS ROPE PUSHDOWN:
12@30kg ( +2,5kg )
12@30kg ( +2,5kg )
10@30kg ( +2,5kg ) , ( -2 reps )
-Very good here too. Expected sth like 12-10-9.
SEATED WEIGHTED CRUNCHES MACHINE:
20@120lbs
20@120lbs
15@120lbs ( -3 reps )
-Very hard. Wtf, i skipped them for 1 week and i regress instantly?
ABS COASTER MACHINE:
20@BW+10kg
20@BW+10kg
20@BW+10kg
-Didn't advance here on purpose, abs already too tired from the crunches.
-
27 November 2014
Bodyweight@session : n/a
Soreness : little sore back at that 'pop' spot, sore glutes, biceps, shoulders, tight quads
Injuries/aches : none
1.5 hours full court basketball.
The good news: Season best endurance and vert. 10'6'' touch ( 31'' ) off one step. Feeling good for 32'' that would be a post-injury PR. Got this amazing 'volley-spike' block, baseline 15' shot, caught it very high going on the vertical direction of the shot.
The bad news: Occasionally i get this 'pop' in my back neck muscles, when hyper-extending for blocks. It feels numb for a few seconds then goes away. I have it happen, say, once every 5-10 games. Today it happened 2 times. Totally shut me down, i couldn't jump anymore, like automatic CNS shutdown to protect myself. It went away immediately as always, but it ruined my game. Anybody knows what this might be? Have any similar experience? A co-player had serious issues with neck, had to stay off for a couple of months. He said that the doctor said you can't really strengthen the neck muscles themselves so he prescribed traps strengthening for better support. I will try to find some good dynamic warmup drills for it and maybe add more shrugs, and if it keeps happening I will go see a doctor.
Edit: Researched it a bit. It seems like it is typical cervical syndrome, very useful info here: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2881998/
Best case scenario : temporary thing, nerve irritation ( caused by random stuff like hypertrophy of surrounding muscles ).
Worst case scenario : degeneration of the joints between the neck discs ( caused from age, not curable, my time is up ).
Will research more, still open to any kind of info/experience/advice.
Edit #2 , after much more research:
The worst case scenario is not justified from either my age or my symptoms. That instant neck popping that goes away at once is usual and not dangerous. Alert is over.
However, this is a good chance to add/change a few things:
-Add back extensions, I've been wanting to do that long time now, stronger Erector Spinae muscles is never a bad idea.
-Replace shoulders DB lateral raises with BB upright rows. Still working lateral deltoids, but many more synergists and stabilizers, it is more compound.
-Add some neck stretching during bball sessions warmups.
-
29 November 2014
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #2 , Week #2 ( 3+ reps )
HIGH BAR FULL SQUAT ( 5/3/1 day ):
3@72,5kg
3@92,5kg
9@92,5kg
-This is 9RM PR. Predicted 1RM is just 1kg lower than last week's all time PR.
BENCH PRESS ( light day ):
5@40kg , paused
5@47,5kg , paused
5@55kg , paused
LEG PRESS PAUSED CALF 'RAISE'
12@250kg ( +10 kg )
12@250kg ( +10 kg )
12@250kg ( +10 kg )
-Not sure if it is worth the trouble loading 250kg for them. Might switch to SL.
DUMBBELL SHOULDERS LATERAL RAISE:
BARBELL UPRIGHT ROW:
12@30kg
12@30kg
12@30kg
DEAD HANG NEUTRAL GRIP PULLUPS:
8@BW ( -1 rep )
7@BW
6@BW ( +1 rep )
6@BW ( +1 rep )
-Once again, one less rep at top set, 1 more in total. Stuck. Meh.
45 DEGREES BACK EXTENSION:
12@BW
12@BW
12@BW
-Harder than expected.
-
2 December 2014
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #2 , Week #2 ( 3+ reps )
RDL:
3@80kg
3@90kg
9@100kg
-Weak today, don't know why, even 90kg triple was kinda challenging.
OHP:
3@32,5kg
3@37,5kg
9@42,5kg
-Just ok. This ties season best and all time relative strength PR, but i did the same 2 weeks ago. Want moar.
DB SHRUGS :
12@20kg each hand
12@20kg each hand
12@20kg each hand
-Last 2 reps of each set still very hard.
DEAD HANG PULLUPS:
9@BW , ties :personal-record:
8@BW ( +1 rep )
6@BW
5@BW
-Very nice.
STANDING CALF RAISE MACHINE:
20@80kg
18@80kg ( +1 rep )
16@80kg ( +1 rep )
-Nice.
-
Still stronger than me lel
-
Where? In shrugs? Or in OHP? Oh, maybe in pullups! All famous vertical jump builders.
I'm glad, it would be really bad if the important lifts for jumping were squat and RDL, where you are 30-40kg stronger.
Oh wait! :P
-
30 yo vs 40 yo
-
Forgot to log.
The other day at the gym, there was this bodybuilder that was doing 'max strength' squat workout. He maxed at a 240kg (~530lbs ) single, way bellow parallel, almost ATG, damn solid.
Was great to see that, i have only seen up to 170kg/parallel live. The average gym-rat here doesn't squat that much and those that do, they always do volume and never max-out.
Guy is short, like 175cm/5'9''. He is also huge, i would guess above 120kg ( 265kg ). Finally he must be juiced because he is over 40 but carries all that mass with a very low bodyfat ( clear deep 6-pack, veins everywhere ).
Still, was very impressive to witness that! It looked unreal, 5x20kg plates at each side of the bar ( plus 1x10kg ). No knee straps, no belt, no spotter, nothing, he just got under the bar and killed it!
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So a 2x squat for a short guy. Nothing THAT impressive about it.
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(http://i2.kym-cdn.com/photos/images/newsfeed/000/568/586/939.gif)
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4 December 2014
Bodyweight@session : n/a
Soreness : none
Injuries/aches : right lower back still bugging a bit, i guess i had a very light strain 1 week ago during paused squats. Does not bug when warm but 'reminds the presence' post-workout.
1.5 hours full court basketball.
Good endurance, good vert. One rim jump at the low rim, clean wrist touch, season best at this rim but don't know how high it is.
No neck issues, although i had many of those hyper-extensions going for blocks that trigger it, nice. I have been doing stretches daily.
Didn't go to gym yesterday, because of back, decided to rest it. I will merge the max bench-light squats day and the max squat - light bench day into one max bench - max squat on Saturday, in other words one squat day instead of two this week to allow some extra rest.
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6 December 2014
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none, rest worked, back is 100% again.
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #2 , Week #3 ( 1+ reps )
HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@77,5kg
3@87,5kg
6@97,5kg
-6RM :personal-record: but predicted 1RM lower than previous weeks. :-\
BENCH PRESS ( 5/3/1 day ):
5@55kg
3@62,5kg
6@70kg
-Same with squats, 6RM :personal-record: but predicted 1RM lower than previous weeks. :-\
LEG PRESS PAUSED CALF 'RAISE':
12@250kg
12@250kg
12@250kg
BICEPS DUMBBELL CURL:
12 each hand @ 18kg
12 each hand @ 18kg
BARBELL PREACHER CURL:
12@25kg
12@25kg
TRICEPS ROPE PUSHDOWN:
12@30kg
12@30kg
-Very good here too. Expected sth like 12-10-9.
DEAD HANG NEUTRAL GRIP PULLUPS:
8@BW
7@BW
6@BW
SEATED WEIGHTED CRUNCHES MACHINE:
20@120lbs
20@120lbs
45 DEGREES BACK EXTENSION:
12@BW
12@BW
12@BW
Marathon session, joined two workouts in one.
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8 December 2014
Bodyweight@session : ~85,25kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #2 , Week #3 ( 1+ reps )
RDL:
5@85kg
3@95kg
7@105kg
-Most weight I've ever repped, but 1RM again weaker than previous weeks. :-\
OHP:
5@35kg
3@40kg
7@45kg
-All time PR is 8@45, failed to even tie it. Not there yet. >:(
DB SHRUGS :
12@20kg each hand
12@20kg each hand
12@20kg each hand
-I have the feeling it is not the weight that makes those challenging but the TUT. Like if i use 25s it will still be the same feeling/difficulty. We'll see next time.
DEAD HANG PULLUPS:
9@BW , ties :personal-record:
8@BW
6@BW
6@BW , ( +1 rep )
-Finally an achievement for this workout.
STANDING CALF RAISE MACHINE:
-Forgot them , FFFFFUUUUUU.
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Wave #2 of 5/3/1 has finished, updated the results and money sets of wave #3 here : 5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Here are the results:
SQUAT: ( 1RM used = 115kg )
11@87,5kg , predicted 1RM ~= 121kg ( 1,4*BW ) , both all time :personal-record:
RDL: ( 1RM used = 125kg )
12@95kg , predicted 1RM ~= 135kg ( 1,6*BW ) , season PR, all time second best both 1RM and 1RM/BW
OHP: ( 1RM used = 52,5kg )
9@42,5kg , predicted 1RM ~- 55kg ( 0,64*BW ) , ties all time 1RM/BW :personal-record:
BENCH: ( 1RM used = 82,5kg )
8@67,5kg , predicted 1RM ~= 84kg ( 0,98*BW ) , both all time :personal-record:
The good news :
-Lifetime PRs in squat and bench , big improvement ( although no PR ) in RDL.
The bad news:
-Didn't improve in OHP ( yet tied season best 1RM and lifetime 1RM/BW PR ).
-My PRs came from higher-rep money sets, at the 1+ day that the %RM percentage was higher, i failed to match them.
-I feel kinda tired, weak, stalled. But that can be attributed to:
A) Being on lifetime PR strength level, you can't expect to progress linear from here. It is a plateau, busting it is difficult.
B) Maybe i need a deload, i have been going 100% for almost 4 months now, with only 1 week 'break' ( i was sick that week, and i did 1RM testing too ).
C) Bad sleep, not that i was ever good at this but lately my discipline at calling it a night has weakened.
What's next:
No time for a deload, xmas holiday ( i will be off for around 10 days ) is in 2 weeks. Gotta keep going hard to create a 'planned overreaching'
Not enough workouts for a full 5/3/1 wave, i need 9 and i only have around 6.
So i will do the +5 reps and +1 reps workouts that are exactly 6, i will just skip the +3 reps days of the plan.
Will try to get some more sleep too.
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11 December 2014
Bodyweight@session : n/a
Soreness : none
Injuries/aches : none
1.5 hours half court basketball.
Good endurance and vert. Dropstep 10'5'' touch ( 30'' ) when fresh.
Not enough jumping volume, body doesn't know how to jump efficiently. That is always the case mid-winter but it is still a negative fact.
Must add some jumps. Weather is terrible so can't go to the park but i should try to do some stuff at home, like SVJs, dropsteps, depth jumps, jump squats.
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12 December 2014
Bodyweight@session : ~85.25kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #3 , Week #1 ( 5+ reps )
BENCH PRESS ( 5/3/1 day ):
5@50kg
5@57,5kg
10@65kg
-All time predicted 1RM :personal-record: ( ~86,5kg )
All time predicted 1RM/BW :personal-record: ( 1.01*BW )
Broke two HUGE lifetime milestones, 85kg and 1*BW , :personal-record: , :personal-record: , :wowthatwasnutswtf:
Numbers are still weak but the achievement is incredible for me.
BICEPS DUMBBELL CURL:
12 each hand @ 18kg
12 each hand @ 18kg
BARBELL PREACHER CURL:
12@25kg
12@25kg
TRICEPS ROPE PUSHDOWN:
12@30kg
12@30kg
10@30kg
SEATED WEIGHTED CRUNCHES MACHINE:
20@120lbs
20@120lbs
15@120lbs
ABS SLED MACHINE:
20@BW+10kg - front
20@BW+10kg - lateral R
20@BW+10kg - lateral L
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13 December 2014
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none, rest worked, back is 100% again.
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #3 , Week #1 ( 5+ reps )
HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@72,5kg
5@82,5kg
10@92,5kg , :personal-record:
-10RM PR ( previous was 10@90kg ).
Predicted 1RM PR ( ~123kg, previous was ~121kg )
Predicted 1RM/BW PR ( ~1,43*BW , previous was ~1,4*BW )
:wowthatwasnutswtf:
LEG PRESS PAUSED CALF 'RAISE':
12@210kg ( -40 kg )
12@210kg ( -40 kg )
12@210kg ( -40 kg )
-Decreased weight, increased pauses and eccentric duration.
UPRIGHT ROWS:
12@30kg
12@30kg
12@30kg
-Still very hard for so light.
DEAD HANG NEUTRAL GRIP PULLUPS:
9@BW , ties :personal-record:
7@BW
6@BW
6@BW ( +1 rep )
-Total reps :personal-record: ( +1 ), nice, i was stalled here.
45 DEGREES BACK EXTENSION:
12@BW
12@BW
12@BW
-They got easy, adding weight next time.
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You're absolutely killing it atm.
:highfive:
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Thanks, it is going very well indeed.
I get great results with 5/3/1, can't figure out why exactly, but it's like i am doped when i do 5/3/1, PRs all over the place. I had it happen last year too.
Maybe the key is that in both cases i was doing a long ( 8 weeks ) GPP phase before it, so the latter max-strength 5/3/1 period 'milks' the gains.
I will stick with it a little more to see if this progress can continue.
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You were right back when I was suggesting the Texas Method for you - you seem to milk all kinds of gains on this protocol. I might go on with it after I stall at TM.
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16 December 2014
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #3 , Week #1 ( 5+ reps )
RDL:
5@72,5kg
5@85kg
12@97,kg , all time 1RM/BW :personal-record: ( 1.62*BW vs 1.6*BW )
-All time PR is 12@100kg but i was 90kg, so now relatively stronger.
OHP:
5@32,5kg
5@37,5kg
9@42,5kg , ties all time 1RM/BW :personal-record:
-Again stuck at 9 reps at this load, can't get a 10th up for the PR.
DB SHRUGS :
12@22kg each hand ( +2kg per hand )
12@22kg each hand ( +2kg per hand )
12@22kg each hand ( +2kg per hand )
-Confirmed what i suspected. It is the TUT/total duration and not the load that makes those hard.
22s were the same difficult with 20s. First 8 reps easy, next 2 challenging, last 2 hell.
Will do a massive up next time to see what happens, will use 30s.
DEAD HANG PULLUPS:
8@BW ( -1 rep )
7@BW ( -1 rep )
6@BW
6@BW
-Something was off here today.
STANDING CALF RAISE MACHINE:
20@BW+80kg
18@BW+80kg
16@BW+80kg
-Same reps with last time, which is good because that was 2 weeks ago ( forgot them last week ).
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18 December 2014
Bodyweight@session : n/a
Soreness : none
Injuries/aches : none
1.5 hours full court basketball.
Mediocre endurance. It is going down, every week i feel a little bit more unfit and it adds up. I know, I can't expect much more with this weekly bball session as the only cardio activity. Weather doesn't help me change my current plan, but i should at least do some treadmill/stationary bike stuff at the gym.
Vert was fine. Got 10'5''/30'' off one step at the end, being totally exhausted. Can't use it in-game without breaths though.
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20 December 2014
Bodyweight@session : ~84.5kg , bad food planning.
Soreness : none
Injuries/aches : none
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #3 , Week #2 ( 1+ reps )
HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@82,5kg
3@92,5kg
4@102,5kg
-Fail. Skipping the 3+ reps week didn't work, this was too heavy ( +10kg from last time, what did I expect? ).
It still is some kind of season best, heaviest i've done this year is 102,5 for 3 MSEM singles but predicted 1RM is much lower than recent.
BENCH PRESS ( 5/3/1 day ):
5@57,5kg
3@65kg
4@72,5kg
-Fail here too, for the same reasons with squat.
BICEPS DUMBBELL CURL:
10 each hand @ 18kg ( -2 reps )
10 each hand @ 18kg ( -2 reps )
BARBELL PREACHER CURL:
10@25kg ( -2 reps )
10@25kg ( -2 reps )
TRICEPS ROPE PUSHDOWN:
10@30kg ( -2 reps )
10@30kg ( -2 reps )
10@30kg ( -2 reps )
DEAD HANG NEUTRAL GRIP PULLUPS:
8@BW ( -1 rep )
7@BW
6@BW
5@BW ( -1 rep )
Fail workout. Gotta live with those too.
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yeah man your ratio is pretty good.
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^Thanks!
22 December 2014
Bodyweight@session : ~84,25kg , expected, have been on an unintentional constant caloric deficit since Friday.
Soreness : none
Injuries/aches : none
5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
Wave #3 , Week #2 ( 1+ reps )
RDL:
5@90kg
3@100kg
9@110kg
-All time 1RM/BW :personal-record: ( 1.68*BW vs 1.62*BW )
Failed to reach predicted 1RM PR though, today was ~142kg , all time is 144kg ( 12@100kg )
OHP:
5@37,5kg
3@42,5kg
6@47,5kg
-All time 1RM/BW :personal-record: ( 0.65*BW vs 0.64*BW )
Also this is the heaviest i have ever lifted for reps, previous was 8@45kg last year.
Predicted 1RM PR from that 8@45 is still a bit higher though ( 55,8kg vs 55.1kg today ).
DB SHRUGS :
12@30kg each hand ( +8kg per hand )
12@30kg each hand ( +8kg per hand )
12@30kg each hand ( +8kg per hand )
-Last week's comment on shrugs:
-Confirmed what i suspected. It is the TUT/total duration and not the load that makes those hard.
22s were the same difficult with 20s. First 8 reps easy, next 2 challenging, last 2 hell.
Will do a massive up next time to see what happens, will use 30s.
I was right, just a little harder although 35% heavier! ;D
DEAD HANG PULLUPS:
8@BW
7@BW
6@BW
6@BW
STANDING CALF RAISE MACHINE:
20@BW+80kg
18@BW+80kg
16@BW+80kg
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23 December 2014
Bodyweight@session : ~85.5kg , back to normal
Soreness : none
Injuries/aches : none
HIGH BAR ATG SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
2@90kg
1@100kg
10@80kg
20@60kg
-Wanted to go for 1RM and then a couple of back-off but heavy sets.
Wasn't meant to happen. By the time i got to the gym squat rack was taken from this PL-looking guy, 5'8''/270lbs, huge belly, also huge everything else. He was doing squat triples, was at 150kg already. He kept going till 230 , in 10kg increments, sometimes repeating a weight too. I left the gym one hour later, when he started doing back-off sets, WTF!
Anyway, i did my squats without safety pins and mirror so I couldn't max out, the lack of mirror makes a huge difference, 100kg felt like a ton. Going ATG instead of just below parallel also mixed things up. Whatever, the back-off high rep sets were cool.
SHOULDERS DB FLY:
12@12kg each hand
12@12kg each hand
12@12kg each hand
BICEPS DUMBBELL CURL:
10 each hand @ 18kg
10 each hand @ 18kg
BARBELL PREACHER CURL:
12@25kg ( +2 reps )
12@25kg ( +2 reps )
TRICEPS ROPE PUSHDOWN:
12@30kg ( +2 reps )
12@30kg ( +2 reps )
12@30kg ( +2 reps )
45 DEGREE BACK EXTENSIONS:
12@BW+5kg ( +5 kg )
12@BW+5kg ( +5 kg )
12@BW+5kg ( +5 kg )
Last gym session of the year, off for Xmas from tomorrow.
Cheers to a healthy and ever-improving 2015 training year!
:lololol:
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wow, very xmas, such detraining, so alcohol, very cigars, wow
(https://41.media.tumblr.com/f51b101111fdef48ada41c5ba865988e/tumblr_mvrqrseZkL1si21p3o1_500.jpg)
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Such vag :P
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Updated the results of wave #3 of 5/3/1 here : 5/3/1 beginner template v.2 (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg103889/#msg103889)
The results:
SQUAT: ( 1RM used = 120kg ) :
10@92,5 , predicted 1RM ~= 123kg ( 1.43*BW ) , 1RM and 1RM/BW all time :personal-record:
RDL: ( 1RM used = 130kg ):
9@110kg , predicted 1RM ~= 142kg ( 1,68*BW ) , 1RM/BW all time :personal-record:
OHP: ( 1RM used = 55kg ):
6@47,5kg , predicted 1RM ~= 55kg ( 0,65*BW ) , 1RM/BW all time :personal-record:
BENCH: ( 1RM used = 85kg ):
10@65kg , predicted 1RM ~= 86kg ( 1,01*BW ) , 1RM and 1RM/BW all time :personal-record:
Also there was this:
Short term ( but long shot )goal:
Until xmas break ( 5 more training weeks, 1 full wave and one shortened one ) i want to break ALL my absolute strength PRs , which will also mean i will destroy the relative strength ones due do the 85ish vs 90-92ish BW.
Won the bet at squat and bench, lost it at OHP and RDL, although i did get 1kg close to old 1RM in both lifts and i did destroy the 1RM/BW PRs.
Not bad :highfive:
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8 January 2015
Bodyweight@session : n/a
Soreness : none
Injuries/aches : none
1.5 hours full court basketball.
Endurance bad as expected. Actually better than expected given the 2+ weeks of alcohol and cigars abuse, but still bad.
Vert very good, unexpected. Very explosive, dominated the rack with lots of blocks. Got repeatable 10'6'' ( 31'' ) rim touches off 2 steps. WTF!
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rest=good vert.
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^Gotta be it.
Ok, so where do we go from here?
I have 6 weeks until i leave for my annual skiing holidays.
For legs i will do the RSR that entropy introduced us to : http://www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html
It is a nice blend of volume and intensity and it lasts exactly 6 weeks, bargain!
Squatting 3xweek probably means no pchain, it is fine though, pchain is way ahead of my quads. Will see how it goes anyway.
For calves i will do higher rep work ( skiing kills the calves ) , i will try to do 3x30 one day and experiment with slow SL ones the other.
For upper body i will switch to a more volume/hypertrophy oriented scheme, something like 4x10 with 1 minute breaks.
So more or less the same thing i always do, with the change of a third day of squatting instead of 2 squat / 1 RDL.
Extra element #1 : explosive lifts before squats, push press and snatch, sth like 4x3.
Extra element #2 : cardio. wanna build up my shape. aerobic and anaerobic. 20-30 mins of treadmill/bike before each workout, try to go out and run on off days.
Nutrition : bulk! :o I miss bulking , i have been cutting/maintaining for almost a year now. I will bulk those 6 weeks, long term plan is another big long cut after skiing, willing to go lower than ever this year, like 78 or so , see what happens there.
Sounds good?
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^^^^^
The above plan , structured:
Mon:
Jump snatch : 4x3
Squat : RSR #1
Bench : 4x10
Pullups : 4xF
DL calf raise : 3x30
Wed:
PushPress : 4x3 or Jump squat 3x5
Squat : RSR #2
Upright rows : 4x10
Biceps : 4x10
Triceps : 4x10
Sat:
Hang power clean : 4x3
Squat : RSR #3
OHP : 4x10
Chinups : 4xF
SL calf raise : 4xF
Tue : run/jump whenever possible
Thu : full court bball
Fri , Sun : rest
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Plan looks sound. When i did RSR i used to warmup with front squats. Just up to a heavish single and no more. This alone took my FS up to 145kg without any specific front squat programming. That was awesome. Doing a BS program and having it carry over to my FS because i kept practising the movement while doing RSR. I imagine this could work well for snatch or clean too but i have no experience with that..
Only other thing i've thought about is a recomp on RSR instead of a straight up bulk. The program lends itself to this quite naturally as follows: The days you do 2x6s or off days - just eat at maintenance. On the other days go for a nice surplus - 1500kcal or whatever you like. This way you'll get the recovery without gaining too much weight. This works out to 2 surplus days one week, and 1 surplus day the following week, alternating. I'm pretty sure this will work pretty good if you want to push up your squat without gaining too much weight. I would love to try it at some point.
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Yes, nice thoughts.
When i say bulk i don't mean a dirty everyday bulk, more like : ~1000kcal surplus on gym days, maintenance on cardio days, ~500 deficit on rest days. Pretty clean too.
Let's see how it goes...
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RSR works but i think you have to respect the 6x2 days and not try to do too much outside the program - because the hard days are really hard and you want to be fresh for them. It's not like smolov or anything like that where every day is a grind for 3 weeks straight and it's always hard. You'll feel good on hard days and you'll feel relieved on easy days since you know what 6x2 is about and you'll feel pretty beaten up. Hard to explain but you'll see when you do it. You might not want to add in extra days ie cardio! is what i'm getting at :)
I'd suggest keeping the volume phase (first 3 weeks) pretty much focused on squats alone. You can do jumps 1x a week to maintain. And easy cardio say 1x a week through the whole 6 weeks. In the last 3 weeks as you come down in squat volume and up in intensity, i'd focus more on jumping to peak your athleticism as you reap your strength gains. But you'll figure out what works for you as you go along. Excited to see how you go.
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^^^I will sure AREG the whole thing, just wanted to do some low-impact work whenever i can, build up some shape. We will see how it goes. Thanks for the insight!
10 January 2015
Bodyweight@session : ~86.5kg , hm, not that much damage done, just 1kg up.
Soreness : none
Injuries/aches : none
HIGH BAR ATG SQUAT:
5@20kg
5@40kg
3@60kg
2@80kg
1@90kg
1@100kg , very solid.
1@110kg , true 1RM, barely got it up.
5@80kg
5@80kg
5@80kg
-Didn't see the 110kg coming, very happy with it.
3x5@80kg felt more hard than i expected but it was the detrained fatigue that caught up with me.
BENCH PRESS:
5@60kg
5@60kg
5@60kg
-Nothing impressive but 3x5@60kg totally detrained is a good base for my weak standards.
DEAD HANG NEUTRAL GRIP CHINUPS:
6@BW
6@BW
6@BW
-This was not a 3x6 setup, it was a 3xF , sadly i could not do a 7th :uhhhfacepalm:
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12 January 2015
Bodyweight@session : ~85kg , wow, i am still slim afterall.
Soreness : insane leg soreness, pain even walking. Impossible to stand up or sit without hands assistance. Also sore chest, shoulders , lats, abs.
Injuries/aches : none
RSR based routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg105163/#msg105163)
Week #1 , Day #1
Edit: Forgot to log this:
HANG POWER SNATCH:
3@20kg
3@30kg
3@40kg
-Nice for not having done those in , what, 3 years? Form @40kg was a bit off but still ok.
HIGH BAR FULL SQUAT:
2@90kg
2@90kg, half squat
2@90kg, half squat
2@90kg, half squat
2@90kg, half squat
2@90kg, half squat
-LOL, mega fail. I can't understand what i was thinking going for an RSR workout when even walking hurted.
I supposed that a good warmup would temporarily make the soreness go. So wrong, workout was a torture.
I went full for the first set and hamstrings started cramping. So i decided to continue with halves.
For the rest of the sets I was going at a depth between half and parallel and the feeling was not discomfort, it was clear deep and intense pain.
I don't know if working out with such soreness just makes the workout hard/useless or it is dangerous. If the latter is true, then i am a dick, but i couldn't think clear, i just wanted to squat!
BENCH PRESS:
10@50kg
10@50kg
10@50kg
10@50kg
-90 sec breaks. New to this style so started light. Rather too easy.
DEAD HANG PULLUPS:
6@BW
6@BW
6@BW
5@BW
-Weak. This dead hang thing is a 'true' exercise and i want to stick with it and improve, but I can't get volume in.
Thinking of switching the 2nd day ( chinups ) to some rowing exercise. Until i am strong enough for 8+ reps at each set at dead hang pullups.
STANDING CALF RAISE MACHINE:
25@50kg
20@50kg
20@50kg
-Last time i was at 20-18-16@80kg but want to take it easy. Goal is 3x30 but for now I stopped when it started getting hard at each set.
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working out with DOMS shouldn't be dangerous. you should be able to overcome enough of the soreness to at least do some productive work, even if not at highest quality. this is why a lot of those programs have transition or introductory blocks -- smolov sure does. maybe try extending your warm up a bit and doing more paused squats with light weights once you get under the bar.
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Yes, i planned to do a prolonged warmup but i went to the gym too late and had no time for it. But given how much sore i was, i think it would have not changed much.
I am sure the workout was somewhat productive. And the legs soreness is almost gone now ( 20 hours later ).
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14 January 2015
Bodyweight@session : ~86,25kg , much fluctuation
Soreness : legs still sore. much better but VMOs and hamstrings still sore. Also some fresh soreness, calves, chest, lats.
Injuries/aches : none
RSR based routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg105163/#msg105163)
Week #1 , Day #2
STATIONARY BIKE:
15mins@80rpm/100W 'resistance'
HIGH BAR FULL SQUAT:
3@90kg
3@90kg
3@90kg
3@90kg
3@90kg
3@90kg
-Legs still unrecovered. VMOs started hurting and hamstrings burning at third set.
I reckon i am already good for 6x4 and 6x5 if not sore, but 6x6 will be a struggle.
2 min breaks.
UPRIGHT BB ROW:
10@30kg
10@25kg
10@25kg
10@25kg
-30 was ok but right shoulder was nagging so dropped down to 25kg
1 min breaks.
DB CURL:
10@14kg each hand
10@14kg each hand
-Went too light, should have used 16s, i was at 18s before xmas.
1 min breaks.
PREACHER BB CURL:
10@25kg
10@25kg
1 min breaks.
TRICEPS ROPE PUSH DOWN:
10@60lbs
10@80lbs
10@100lbs
10@100lbs
-Changed machine. This one makes weights feel too light. Limit strength at the other machine was 10@35kg(77lbs), now 100lbs was rather easy.
1 min breaks.
-
How are your hamstrings so active during high bar squatting? Maybe you "pull" yourself down using them as knee flexors?
-
I don't pull myself down, i do the exact opposite: i try to slow down the descent, because my natural tendency is to free-fall. But i have no clue if it is a quad or hamstring related action.
-
I don't see any way the hamstring can get that involed in high bar squatting... if anything, it gets into active insufficiency pretty quickly.
-
Dunno. FWIW, this intense hamstring soreness appears only when starting to squat after a long time. At the rest of the time it is all quads and glutes. Whatevs.
15 January 2015
Bodyweight@session : n/a
Soreness : quads ( mostly vmo ), glutes, shoulders, traps.
Injuries/aches : none
1.5 hours full court basketball.
Endurance kinda ok. Not where i want it to be though, can't play defense and offense full throttle, gotta choose plays.
Vert , i had no expectations being in this initial DOMS state. Legs felt very explosive, but also very stiff.
However i did go great at boards and blocks, again. I attribute it to taking body contact better. I am stabilizing at a good level now, stronger than ever in limit strength, even better in relative strength, but i am not too light either, it is a good balance. Or it was just a good day.
-
that leg drain technique always helped my hamstring soreness. the one where you lie down and keep legs propped up at 45-60 degrees for ~10-15 minutes. It used to save me sometimes when I felt completely destroyed.
pc vag!
-
Ah, yes, the leg drain, forgot about it. Makes me remember the good old days in here , leg drain is adarq.org classic! :highfive:
17 January 2015
Bodyweight@session : ~86kg
Soreness : quads still a tiny bit stiff. Sore shoulders and traps
Injuries/aches : none
RSR based routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg105163/#msg105163)
Week #1 , Day #3
HANG POWER CLEAN+PUSH PRESS
3@20kg
3@30kg
3@40kg
3@50kg , no push-press
-Nice. Haven't cleaned in ages, liked it/missed it. Push presses are nice too.
HIGH BAR FULL SQUAT:
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
-Nice, being mostly recovered made it so easier. Still not at 100% though.
BB OHP:
10@30kg
10@30kg
10@30kg
10@30kg
-90 sec breaks. Started easy to too easy but got hard at last set.
BENT OVER DB ROW:
10 each hand @ 20kg too easy
10 each hand @ 24kg easy
10 each hand @ 28kg normal
10 each hand @ 28kg very hard
-90 sec breaks. Dumped chinups as planned to get some more volume in.
LANCE STANDING CALF RAISE ( explisive DL concentric, slow SL eccentric )
10 each leg @ BW+20kg too easy
10 each leg @ BW+30kg easy
10 each leg @ BW+40kg normal
10 each leg @ BW+40kg hard
-Nice.
I am still trying to adapt to this 4x10/90s breaks style of lifting. I am not sure if it is fatigue/tut or the load that makes the last sets so difficult. Gotta factor in that this is the first week of gym too.
This week i will repeat the exercises without ramping,, i will use the same load for all sets, it will be the 'middle' weight used the previous week ( eg for today's workout, 24kg DBs for rows, BW+30kg for calf raise ), see what happens.
-
19 January 2015
Bodyweight@session : ~86,5kg
Soreness : quads again a tiny bit stiff. some (low) shoulders and lats soreness.
Injuries/aches : none
RSR based routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg105163/#msg105163)
Week #2 , Day #1
HANG POWER SNATCH:
3@20kg
3@30kg
3@40kg
3@42,5kg ( extra set )
-40kg form and speed much improved, happy.
42,5kg was hard, could not catch the bar locked at the top, had to OHP the last 1/4 of the way.
HIGH BAR FULL SQUAT:
4@90kg
4@90kg
4@90kg
4@90kg
4@90kg
4@90kg
-Brutal. Used 2min breaks for the first 4 sets, 2:30 for the last 2.
I can see me going through 6x5 with 3min breaks, but 6x6 will be a war.
BENCH PRESS:
10@52,5kg ( +2.5kg )
10@52,5kg ( +2.5kg )
10@52,5kg ( +2.5kg )
10@52,5kg ( +2.5kg )
-Nice improvement.
DEAD HANG PULLUPS:
6@BW
6@BW
6@BW
5@BW
-Same weak with last time. Fuck.
STANDING CALF RAISE MACHINE:
30@50kg ( +5 reps )
24@50kg ( +4 reps )
20@50kg
-Looks like 3x30 is much easier said than done, lol.
-
21 January 2015
Bodyweight@session : ~86,5kg
Soreness : quads tight
Injuries/aches : none
RSR based routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg105163/#msg105163)
Week #2 , Day #2
JUMP SQUAT:
5@20kg
5@20kg
5@20kg
HIGH BAR FULL SQUAT:
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
-2 min breaks. Easy, but not as easy as i would have wanted.
RSR proves to be much more demanding than i what i thought when seeing it on paper.
Legs are constantly tired. Moar sleep&food, must stretch/SMR too.
UPRIGHT BB ROW:
10@27,5kg ( -2,5kg )
10@27,5kg ( +2,5kg )
10@27,5kg ( +2,5kg )
10@27,5kg ( +2,5kg )
-Nice.
DB CURL:
10@16kg each hand ( +2kg per hand)
10@16kg each hand ( +2kg per hand)
-Nice.
PREACHER BB CURL:
10@25kg
10@25kg
-Kinda easy.
TRICEPS ROPE PUSH DOWN:
10@25kg
10@25kg
10@25kg
9@25kg
-Nice.
Adapting good to 4x10 / 1 minute breaks.
-
RSR proves to be much more demanding than i what i thought when seeing it on paper.
Legs are constantly tired. Moar sleep&food, must stretch/SMR too.
lolduh. :highfive:
-
22 January 2015
Bodyweight@session : n/a
Soreness : quads tight.
Injuries/aches : none
1.5 hours full court basketball.
Endurance felt good. Not great but good. Vert felt good too, many rebounds, couple of huge blocks. Taking contact also very good for 2nd time in a row. Good stuff.
Tight quads is a permanent state now. With squatting 3*week plus one bball day, quads are never fresh. Hope it will improve at the 2nd phase of RSR where intensity replaces volume.
I am still never doing the slightest recovery activity either, so i don't really deserve to complain.
-
24 January 2015
Bodyweight@session : ~86,5kg
Soreness : none, hallelujah!
Injuries/aches : none
RSR based routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg105163/#msg105163)
Week #2 , Day #3
HANG POWER CLEAN
3@20kg
3@30kg
3@40kg
3@50kg
2@60kg
-Great. I love o-lifts, i hope i will stick with them this time.
HIGH BAR FULL SQUAT:
5@90kg
5@90kg
5@90kg
5@90kg
5@90kg
5@90kg
-Fresh legs = different squatter. 6x5 was MUCH easier than 6x4, even from 6x3.
Did not even need full rest, got all sets with 2m30s breaks. Awesome.
BB OHP:
10@32,5kg ( +2,5kg )
10@32,5kg ( +2,5kg )
9@32,5kg ( +2,5kg ) , ( -1 rep )
8@32,5kg ( +2,5kg ) , ( -2 reps )
-Reached failure already. Weak OHP is weak.
BENT OVER DB ROW:
10 each hand @ 24kg ( +4 kg )
10 each hand @ 24kg
10 each hand @ 24kg ( -4 kg )
10 each hand @ 24kg ( -4 kg )
-Trying to find a 4x10 steady weight as planned. 24kg was rather easy.
LANCE STANDING CALF RAISE ( explisive DL concentric, slow SL eccentric )
10 each leg @ BW+30kg ( +10 kg )
10 each leg @ BW+30kg
10 each leg @ BW+30kg ( -10 kg )
10 each leg @ BW+30kg ( -10 kg )
-Same comment with OHP.
-
And a little visual for my hang power clean, from the top set @ 60kg.
Those 3 frames are : the dip ( one frame before pulling ) , the first frame that my feet are in the air and of course the catch ( biggest depth/max knee bend frame ).
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_01_24_powerclean_60kg.jpg)
-
where dat triple extension?
-
where dat triple extension?
Duh, I deleted the video. Is there anything special i should notice about triple extension? Should it e.g be timed with toes off or something? I never used the triple extension as a (part of a) cue. Should I ?
26 January 2015
Bodyweight@session : ~87,25kg , first time over 87 since May 2014.
Soreness : slightly sore glutes, slightly tight quads
Injuries/aches : none
RSR based routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg105163/#msg105163)
Week #3 , Day #1
HANG POWER SNATCH:
Gym was packed, couldn't to them. fuck.
HIGH BAR FULL SQUAT:
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
-Easy as it should be. Most reps kinda fast.
BENCH PRESS:
10@55kg ( +2.5kg )
10@55kg ( +2.5kg )
8@55kg ( +2.5kg ) , ( -2 reps )
7@55kg ( +2.5kg ) , ( -2 reps )
-Reached failure. Expected, can't add 2,5kg weekly for 4x10.
DEAD HANG PULLUPS:
6@BW
6@BW
6@BW
5@BW
-Same weak with last two times. First reps feel better but after 4 it gets almost impossible to pull up from the dead hang.
STANDING CALF RAISE MACHINE:
30@BW+50kg
25@BW+50kg ( +1 rep )
22@BW+50kg ( +2 reps )
-Hm, 3x30 is a tough bet. I'll win it though.
-
You should watch if the hip hyperextends properly. In your case (and mine's) the hip is still flexed there... I personally feel "unsafe" about hyperextending my hips explosively during cleans, I just feel like I'll hyperextend my back or get injured or that my abs aren't strong enough to control and decelerate the hyperextension or something.
-
I think LBSS meant that frame(s) is missing. Triple extension is where the magic happens. Haha.
-
I think you are both right. Because the triple extension frame is missing, but also given the knee and hips angles at the "takeoff" frame, it looks like there was no triple extension at all. I will film again when i get the chance and study it.
Again, when should the triple extension occur?
-
I think you are both right. Because the triple extension frame is missing, but also given the knee and hips angles at the "takeoff" frame, it looks like there was no triple extension at all. I will film again when i get the chance and study it.
Again, when should the triple extension occur?
I think just as in a jump: right before the take-off and "during" it, as the heels come off the ground and you finish on your toes, you should be extended at all the three joints.
By the way... it's interesting, but when I think of the joints that are extending, and which muscles do the extension of each joint... I come to think of looking at the antagonists of these muscles and see how well developed they are in order to see how much ankle, knee or hip "functional" someone is. For example, highly developed hamstrings might show quad dominance, since the hamstrings had to develop in order for the quads to act explosively. Highly developed abs and hip flexors might show glute dominance/good glute involvement in explosive movements.
Who knows if there's any value in what I'm thinking...
-
Yeah, upon further inspection of old o-lift videos, i do NOT triple-extend at the 'heavy' clean sets. I do it at submaximal ones and also at all snatches. Can't be sure what happened this time, maybe the frame taken was a bit too late, like after the extension occurred and i am bending my knees/hips to catch already.
Point taken, will try to focus at it more next time and see what happens.
Thanks all, (+1)*3 :highfive:
-
28 January 2015
Bodyweight@session : ~86kg
Soreness : quads a little tight
Injuries/aches : none
RSR based routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg105163/#msg105163)
Week #3 , Day #2
HANG POWER SNATCH:
3@20kg
3@30kg
3@40kg
Nice. Didn't push more to stay fresh for skwats.
HIGH BAR FULL SQUAT:
6@90kg
6@90kg
6@90kg
6@90kg
6@90kg
6@90kg
-So the most difficult day came and i was able to get through it.
Was damn hard, but not fail-hard. I think 6x4 was harder. Good.
Now gotta psyche up for 5x5@95kg in 2 sessions, duh, RSR is a killer.
UPRIGHT BB ROW:
10@30kg ( +2,5kg )
10@30kg ( +2,5kg )
10@30kg ( +2,5kg )
10@30kg ( +2,5kg )
-Not even that hard, very nice.
DB CURL:
10@18kg each hand ( +2kg per hand)
8@18kg each hand ( +2kg per hand) , ( -2 reps per hand )
-18s are so much heavier than 16s. Went good though.
PREACHER BB CURL:
10@25kg
10@25kg
-Didn't up here because i upped the DB curls. Good choice, today it was hard while last time it was easy.
TRICEPS ROPE PUSH DOWN:
10@25kg
10@25kg
10@25kg
10@25kg ( +1 rep )
-Felt strong here.
-
29 January 2015
Bodyweight@session : n/a
Soreness : quads tight.
Injuries/aches : none
1.5 hours full court basketball.
As always after volume squatting, legs feel very tight but somehow they perform well.
Good endurance, good vert, very strong in physical game.
Every time my game gets a little better. I am really enjoying it, probably the best player I have been, ever!
Not the most athletic though, gotta get back to 33+ dropstep/35 rvj. That would wrap it up.
-
31 January 2015
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none
RSR based routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg105163/#msg105163)
Week #3 , Day #3
HANG POWER CLEAN
5@20kg
3@30kg
3@40kg
2@50kg
1@60kg
-I am joining entropy and gukl , adarq-org-HPC-skwad, yay! :highfive:
I am setting a goal of reaching a BW clean until summer break, that is 6 months from now. I can sure clean 65-70 as i am now, so ~80kg ( where i hope my BW will be by then ) is realistic.
Today I switched to hook grip, had no problems with it, i guess 8'' hand with long fingers helps. Felt better with it actually.
Also focused on achieving triple extension. Went well, visual stuff coming later.
HIGH BAR FULL SQUAT:
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
-Light weight. 2 min breaks, very solid form, good depth, good speed, everything good.
Feeling that i am actually getting stronger at the last 3-4 sessions, good, i felt stagnated the first 2 weeks of RSR.
BB OHP:
10@32,5kg
10@32,5kg
10@32,5kg ( +1 rep )
9@32,5kg ( +1 rep )
-Progressed but failed to get 4x10, damn.
BENT OVER DB ROW:
10 each hand @ 26kg ( +2 kg )
10 each hand @ 26kg ( +2 kg )
10 each hand @ 26kg ( +2 kg )
10 each hand @ 26kg ( +2 kg )
-Still not that challenging. I underestimated my strength here.
LANCE STANDING CALF RAISE ( explosive DL concentric, slow SL eccentric )
10 each leg @ BW+35kg ( +5 kg )
10 each leg @ BW+35kg ( +5 kg )
10 each leg @ BW+35kg ( +5 kg )
10 each leg @ BW+35kg ( +5 kg )
-Same thing with rows, rather easy.
Good day.
-
Visual stuff as promised.
squat side and back view:
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_01_31_squat_90kg.jpg)
HP clean dip and extension frames , 20 / 30 / 40 / 50 / 60 kg :
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_01_31_powerlean_20kg.jpg)
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_01_31_powerlean_30kg.jpg)
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_01_31_powerlean_40kg.jpg)
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_01_31_powerlean_50kg.jpg)
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_01_31_powerlean_60kg.jpg)
You guys see anything worth mentioning? Gukl?
-
Did you learn to PC from Mark Rippetoe?
-
squat looking solid. dunno how i feel about your neck, seems a bit hyperextended, but that maybe not such a big deal.
-
Did you learn to PC from Mark Rippetoe?
No, from Lance. What do you mean, too much back lean on the dip?
Gotta factor in that i have too long arms and femurs with a rather small torso, lean and angles are forced to be big.
squat looking solid. dunno how i feel about your neck, seems a bit hyperextended, but that maybe not such a big deal.
Thanks. My neck is quite long FWIW. Also I do use the 'look up' hated cue, not exactly look up though, look forward, helps me rise my chest up first.
-
No, from Lance. What do you mean, too much back lean on the dip?
Gotta factor in that i have too long arms and femurs with a rather small torso, lean and angles are forced to be big.
The thing that stood out was how you jump up wiht the bar.That's what he typically teaches and it's an awful way to teach it. If you transfer most of your force to the bar it goes to the bar instead of the bar-body system. I like the way Pendlay teaches it (there is a vid on youtube). But for the most part you shud be able to feel it out, you want to have that hip snap which coincides with the bar going up and it doesn't need to involve your feet leaving the ground. My prejudice though, i dont think doing a PC by jumping up does much for training a powerful triple extension.
-
I hear you.
But i would suspect that jumping shows this effort exactly. It is focusing on the triple extension power and trying to pull the bar up with it instead of power-shrugging and reverse curling it that makes me jump. I am not trying to jump, I didn't even know i was jumping, i saw it on vid later. I am just trying to hyper-extend as forcefully as i can, jumping just happens as a result.
On the other hand, Lance also barely jumps. I will gladly experiment on extending without jumping, i am not prejudiced at all, BUT : is this a real cue, i mean does any coach say "don't jump because it trains hip power better" or is it a "rip says jump so don't jump just because rip said it" kind of thing?
Gukl, are you reading this? What is your view on this topic? Anybody else?
-
I would imagine that you're only jumping due to a lighter weight. You wouldn't be jumping at all at a heavier weight but the mechanics are the same and you would still, hopefully, achieve triple ext.
-
I think the jump cue is initially used to teach to get into a good position for the catch, elbows high, back upright and straight. Kinda like training wheels. But once you've mastered that, i don't think it's necessary or helpful to continue the jumping. I didn't realise Pendlay also teaches with a jump, at least initially, which makes me wonder where I got the idea not to do an exaggerated jump - have read a lot of oly shit over the years, could be russian or chinese or something. Idk. Probably the case that you do a proper clean and it doesn't require a jump - and some ppl advocate jumping as part of the technique, but that seems to be an extra thing you don't need. At best it leads to ugly cleans.
-
Yeah, maybe it is the exaggeration of the jump that made you feel strange about what you are seeing. Which brings us to coges, indeed the heavier the bar gets, the less i jump. And the jump at the lighter ones, you are right, it is not needed, it just happened. I will take your word about never seeing a cue about jumping in russian/chinese o-lift guides, jump + 200kg don't go in the same sentence. I guess just stabilizing at -relatively- heavy weights will auto-eliminate the jump.
Also, watching Lance's video again, although the bar is empty he doesn't jump, it looks like he takes that triple extension power and 'transfers' it to upper body, not using it to jump but using it to execute the catch rapidly/explosively. That looks like the best deal. I will go through that 1-2-3 learning drill of Lance, kinda reset myself, see what happens.
Thanks both!
2 February 2015
Bodyweight@session : ~88kg :o
Soreness : none
Injuries/aches : none
RSR based routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg105163/#msg105163)
Week #4 , Day #1
HANG POWER CLEAN:
Wanted to save all energy for squats, skipped.
HIGH BAR FULL SQUAT:
5@95kg
5@95kg
5@95kg
5@95kg
5@95kg
-Volume dusk, intensity dawn. Was not easy but went good.
I feel I am definitely much stronger already, i have built up confidence/technique at powering out of the hole.
BENCH PRESS:
10@55kg
10@55kg
10@55kg ( +2 reps )
8@55kg ( +1 rep )
-Progress. Not at 4x10 though. Still very good for my standards.
DEAD HANG PULLUPS:
7@BW ( +1 rep )
7@BW ( +1 rep )
6@BW
5@BW
-Finally, progress.
STANDING CALF RAISE MACHINE:
30@BW+50kg
27@BW+50kg ( +2 reps )
25@BW+50kg ( +3 reps )
-Nice, getting there!
Good day, again.
-
4 February 2015
Bodyweight@session : ~86.25kg
Soreness : quads un-recovered from Monday
Injuries/aches : none
RSR based routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg105163/#msg105163)
Week #4 , Day #2
HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
2@50kg
2@60kg
0@70kg
-Low weights was technique work. Watched a lot of videos, tried a few things, felt like it worked good.
60kg was sweet, smooth and fast. 70kg was a clean miss though, i could only get the bar navel-high. Should have tried 65.
HIGH BAR FULL SQUAT:
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
-Lol, terrible. Legs very tired. 90kg felt heavier than monday's 95kg.
UPRIGHT BB ROW:
10@32,5kg ( +2,5kg )
10@32,5kg ( +2,5kg )
10@32,5kg ( +2,5kg )
10@32,5kg ( +2,5kg )
-Strong, second time on a row adding weight without missing reps.
DB CURL:
10@18kg each hand
10@18kg each hand ( +2reps per hand )
-Very nice.
PREACHER BB CURL:
10@27,5kg ( +2,5kg )
10@27,5kg ( +2,5kg )
-Very nice.
TRICEPS ROPE PUSH DOWN:
10@27,5kg ( +2,5kg )
10@27,5kg ( +2,5kg )
9@27,5kg ( +2,5kg ) , ( -1 rep )
7@27,5kg ( +2,5kg ) , ( -3 reps )
-Reached failure. Still very strong.
-
Nice work vag, go get that 4x4!
-
^Thanks man, yes, 4x4@100kg is waiting for me. Was planned to happen on Saturday but i am going skiing for the weekend so it will be postponed for Monday.
5 February 2015
Bodyweight@session : n/a
Soreness : none
Injuries/aches : none
45 minutes full court basketball.
Why not 1,5 hours as usual? Because i landed on a foot and rolled my ankle, FFFFUUUUUUU :ffffffuuuuuu:
Gladly it was a very mild one. Does not even hurt now, 2 hours later. Still playing it safe, stopped bball immediately, put it in compression sleeve, now RICE-ing it.
-
7 February 2015 : 6 hours of skiing
8 February 2015 : 6 hours of skiing
Legs are toasted, tons of systemic fatigue too. Skiing all day is always such a shock for the whole body. Makes sense, the TUT is humongous.
-
10 February 2015
Bodyweight@session : ~87kg
Soreness : sore calves, tired/stiff quads and back
Injuries/aches : none
RSR based routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg105163/#msg105163)
Week #5 , Day #1
HANG POWER CLEAN:
Postponed again. Wanted to keep all resources for squats.
HIGH BAR FULL SQUAT:
4@100kg
4@100kg
4@100kg
4@100kg
-Very nice. With all that skiing aftermath, i was afraid i would not be able to pull it through.
Was not easy. Was not very beautiful either. Weight actually felt light on back, but legs were far from 100%.
BENCH PRESS:
10@55kg
10@55kg
10@55kg
10@55kg ( +2 reps )
-Got my 4x10, nice.
DEAD HANG PULLUPS:
7@BW
6@BW ( -1 rep )
6@BW
5@BW
-1 rep weaker here, duh!
STANDING CALF RAISE MACHINE:
30@BW+50kg
28@BW+50kg ( +1 rep )
25@BW+50kg
-Very good considering calves were very sore. Much pain but who cares, no pain no gain. ;D
-
12 February 2015
Bodyweight@session : ~86.25kg
Soreness : none, i thought
Injuries/aches : none
RSR based routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg105163/#msg105163)
Week #5 , Day #2
HANG POWER CLEAN:
Shutting them down till ski week ( next Saturday ).
HIGH BAR FULL SQUAT:
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
-After the first set, quads started burning. It was an intense soreness feeling, almost cramping. Weird.
Still weight was easy , doing them explosive despite the pain, bar jumping off shoulders at top of most reps.
UPRIGHT BB ROW:
10@35kg ( +2,5kg )
10@35kg ( +2,5kg )
10@35kg ( +2,5kg )
10@35kg ( +2,5kg )
-Crazy progress here, love it.
DB CURL:
10@18kg each hand
8@18kg each hand ( -2 reps per hand )
-Oops, run put of gas.
PREACHER BB CURL:
10@30kg ( +2,5kg )
10@30kg ( +2,5kg )
-10kg plates on the 10kg bar, badass! 8)
TRICEPS ROPE PUSH DOWN:
10@27,5kg
10@27,5kg
10@27,5kg ( +1 rep )
9@27,5kg ( +2 reps )
-Good progress.
-
14 February 2015
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none
RSR based routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg105163/#msg105163)
Week #5 , Day #3
HIGH BAR FULL SQUAT:
3@105kg
3@105kg
2@105kg
-First missed rep on RSR. Didn't fail it , i did not even try it because second rep of third set was an ugly grinder.
Explanation lower.
BB OHP:
10@32,5kg
10@32,5kg
10@32,5kg
10@32,5kg ( +1 rep )
-Rather easy suddenly. First sets were explosive, i even recounted the weight to see if i loaded less.
BENT OVER DB ROW:
10 each hand @ 30kg ( +4 kg )
10 each hand @ 30kg ( +4 kg )
10 each hand @ 30kg ( +4 kg )
10 each hand @ 30kg ( +4 kg )
-Unexpected strong here too.
LANCE STANDING CALF RAISE ( explosive DL concentric, slow SL eccentric )
SEATED CALF RAISES:
30@20kg
25@30kg
20@40kg
-Switched to seated ones for those last couple of sessions. Liked them, different stimulus, might keep them.
So it looks like i messed up with gym timing. Had to go there 3 hours after waking up. Loaded a ton of caffeine, but it seems it didn't kick in until halfway of the session. Squats were off, 105kg was much harder than it should be. And then OHP and rows were much easier than they should be. So it looks like caffeine kicked in in between. OR, i am hopelessly weak at squats. Next session at 110kg will reveal the truth.
-
16 February 2015
Bodyweight@session : ~85,75kg , bulk : you are doing it wrong!
Soreness : extremely sore calves, tired/stiff quads and back
Injuries/aches : none
RSR based routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg105163/#msg105163)
Week #6 , Day #1
HIGH BAR FULL SQUAT:
1½@110kg
1½@110kg
Meh, fail. Lost depth in second reps of both sets.
In my defense, dorsi-flexion was impossible, calves were so sore that i could not even walk right.
Also a little unrecovered, previous heavy session was 48hrs before that. Supposedly there is a light day between heavy, but since i am leaving this Saturday for skiing, i have to skip light days to complete RSR in time.
Hopefully Thursday with some good rest/food and caffeine loading, i will PR at 115-120.
BENCH PRESS:
10@57,5kg ( +2,5 kg )
10@57,5kg ( +2,5 kg )
10@57,5kg ( +2,5 kg )
8@57,5kg ( +2,5 kg ) , ( -2 reps )
-Very strong for my standards.
DEAD HANG PULLUPS:
8@BW ( +1 rep ) , ties :personal-record: ( being ~1,5kg heavier so technically 1RM PR )
7@BW
6@BW
5@BW
-Very good.
STANDING CALF RAISE MACHINE:
30@BW+50kg
30@BW+50kg ( +2 reps )
30@BW+50kg ( +5 reps )
-3x30 finally. Pure pain. Got it anyway. :wowthatwasnutswtf:
-
[milkshake.jpg]
-
[milkshake.jpg]
Hahaha, the usual LBSS milkshake pic :D
But nah, was not in a dirty walk anyway, more like clean bulking at gym days.
Also, low bodyweight was probably a temporary thing, 24 hrs later i am 88kg in clothes.
Might drink one of those chocolate delights anyway, :lololol:
-
19 February 2015
Bodyweight@session : ~86.25kg
Soreness : very sore calves
Injuries/aches : none
RSR based routine (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg105163/#msg105163)
Week #6 , Day #2
HIGH BAR FULL SQUAT:
5@bar
5@20kg
5@40kg
3@60kg
2@80kg
1@100kg
1@110kg
1@120kg , :personal-record: :personal-record: :personal-record: :wowthatwasnutswtf:
-Heaviest i have EVER full squatted, previous was 112,5kg@88kg. Obviously big 1RM/BW PR too ( 1.4 vs 1.25 ).
More impressed from the 110kg lift though, it flew up, shocking for me, i had to grind through it 3 days ago.
But , to stay modest and honest, i am not that strong. I was overloaded with caffeine ( 2 extra double coffees and 1 big redbull ), plus i psyched up, CNS was turbocharged.
UPRIGHT BB ROW:
10@37,5kg ( +2,5kg )
10@37,5kg ( +2,5kg )
10@37,5kg ( +2,5kg )
10@37,5kg ( +2,5kg )
-Light weight, caffeine.
DB CURL:
10@18kg each hand
10@18kg each hand ( +2 reps per hand )
-Light weight, caffeine.
PREACHER BB CURL:
10@30kg
10@30kg
-Light weight, caffeine.
TRICEPS ROPE PUSH DOWN:
10@27,5kg
10@27,5kg
10@27,5kg
10@27,5kg ( +1 rep )
-Light weight, caffeine.
SEATED CALF RAISES:
30@20kg
30@20kg
30@20kg
-Light weight, caffeine.
Hahaha, it is so fun to be 'doped'.
-
Nicely done. At least you know it's a CNS thing, not a muscular limitation.
-
Good work Vag. Do another cycle now while you're on a roll.
-
Good work Vag. Do another cycle now while you're on a roll.
agree
-
Thanks all for the props!
Nicely done. At least you know it's a CNS thing, not a muscular limitation.
Or is it the other way around? It is a muscular limitation that i can only override with excessive CNS stim? :P
Good work Vag. Do another cycle now while you're on a roll.
agree
It is a good idea. The program itself declares it is designed to increase strength without hypertrophy, so it would fit well for my plan for spring ( start a cut, maintain -and-why-not-if-possible-increase- limit strength, become by far the most relatively-strong i have been in my life ).
But for starters i am leaving tomorrow for a week of skiing. Let's see in what condition the iso&endurance monstrosity will bring me!
:lololol:
-
i'm going skiing for the first time in probably 10 years next weekend (feb 28). however sore you're gonna be, i promise i'll be sorer. :P
-
Hm... no... it just means that your CNS has reserves in its output.
-
Back.
Winter holidays were awesome as always.
Tons of skiing, the gps trackers gave an average of 35-40km clean downhill skiing per day ( +50km a day including the lifts distance ) for 6 straight days.
Legs were incredibly strong, by far the strongest skiing legs i ever had. Consequently i also did the best ski i have done in my life.
I like the feeling. I think i want to make a turn to a more 'functional' training style for the rest of the training season, lots of physio activity, without quitting strength training of course, just feel like switching the #1 priority to actual sports&movements ( basketball, sprints, plyos ) and keep strength training as the background accessory. Like more MSEM and speed-strength stuff and less volume.
:lololol:
-
4 March 2015
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@15kg
5@25kg
3@35kg
3@45kg
1@55kg
3@45kg
5@45kg
-Rusty, haven't done them for almost a month. Failed 2nd rep @55kg. But was able to do 3+5 sweet reps @45kg after that. Weird.
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
5@80kg
3@100kg
-Nice.
BENCH PRESS:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
3@70kg
-Nice.
DEAD HANG PULLUPS:
7@BW
6@BW
5@BW
-Nice.
STANDING CALF RAISE MACHINE:
20@BW+50kg
20@BW+50kg
20@BW+50kg
-Kept it easy on purpose.
Overall feeling rusty after not hitting the gym for almost 2 weeks, but happy with the numbers i got.
-
Hey man, I'll try and give you my best answer to your question!
Im no expert and have only just started structuring my oly stuff properly myself but what you talk about sounds sensible.
Firstly how is your technique? If it's not upto scratch, I think sorting it out could add 10kg alone. It won't be perfect obviously, so throwing in some lighter technique work one day, maybe with some primer drills like tall cleans/muscle cleans/high hang etc would be a good idea. Then obviously if you want to increase your numbers pushing the bigger weights helps too.
How about something like
Day 1: hang cleans for 5 x 3, stay 'comfortably not missing any reps' maybe progressing to 6 x 2
Day 2: technique drills before you're normal lifting/v light reps in just for perfecting the 'skill'
Day 3: like you suggested something like working upto a heavy singles and doing back offs for like 5 sets of 2 perhaps progressing to back off singles with a heavier weight.
Obviously there's a million ways to program and don't take this as gospel, but I don't see why something like this wouldn't lead to at least a 10kg gain in a month or so.
With technique being so important do you have any vids? Apologies if I just haven't looked hard enough! Also if grip is a limiting factor with the hang clean, make sure you're hook gripping and using chalk!
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Thanks, very useful comeback!
I am liking the 3 days setup ( technique- assistance - max ). I am using the hook grip already after you suggesting it to entropy a couple of months back, works good for me.
No chalk unfortunately, no dumping either, commercial gym , FML. But i don't have to worry about grip for now, as my HPC is too light. I am able to do ~10 reps at ~100kg RDL without straps, so dealing with 60-70kg for the cleans is easy.
As for technique, ah, who knows. Unfortunately I don't have any videos. I learned HPC with Lance here, still watching instructional videos and observing mine trying to find my weak links and fix them. Also since the only setup i used so far is ramping up 3s, I treated each and every session as a technique session with the low weight sets.
I've put some screenshots up though recently, here are the links:
http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg105612/#msg105612
http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg105793/#msg105793
:lololol:
-
from a quick look, it looks ok..you're getting the hip extension part that everyone seems to struggle with at first.
-your front rack position looks like it could do with a bit of flexibility work?
- how wide are you gripping the bar? if you're long armed/short torso like me, a wider grip may help. I find a narrow grip, even one like id use for a deadlift leads to my 'jumping point' being far too low, really zapping my power. so widening the grip lets me bring the weight closer to my hips before 'exploding'. i can't exactly tell from the shots but you do like kinda narrow
https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_01_31_powerlean_20kg.jpg like on this one. if this is the start of you're second pull its probably a bit low and you may benefit from widening the grip so you can get more into this kind of position
https://spencergarnold.files.wordpress.com/2013/04/487599_10151447506850270_1318251373_n.jpg?w=300&h=300
in fact that article seems pretty good
https://spencergarnold.wordpress.com/2013/04/02/grip-width-in-the-clean/
'If your grip is too narrow, and especially if you have long arms, the bar is likely to hit too low on your quads when you transition into the second pull. This horizontal application of force into the barbell will push the bar out away from your body thus making the clean harder and more inefficient. The grip must allow the bar to make contact with your upper thigh in the standing position.'
hope this helps!
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Yes, you are spot on, my body is very disproportional. 6' barefoot, 6'5'' wingspan. 40'' legs , 21'' femurs. Small torso, long arms and legs. Even when i use a snatch grip i can't get the bar in the hip crease, it will be mid-thigh. When i am standing, if i stretch my arm without bending at the waist, i can tough my fucking knee. You get the picture. The grip i use is rather narrow indeed, just inside the 'rough' part of the bar. I will widen it to see what happens. Will research some mobility stuff too, last time i tried front squatting i noticed a significant decrease compared to the past.
Thanks again!
PS : Of course you never heard me complain about my long arms when i managed to dunk 10' with just 33'' of RVJ. Humans, greedy motherfuckers! :P
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Haha no problem man, in exactly the same build as you then by the sounds, short torso, 6' with a 8' reach/6'5-6 arm span!
-
5 March 2015
Bodyweight@session : ???
Soreness : sore hamstrings(abductors?) , chest, lets, forearms, quads
Injuries/aches : none
1,5 hours full court basketball.
Legs were not there, meaning how they felt. Too stiff, in-explosive, no bounce. Good power in them though, just hard and slow to express.
Endurance was ok, could be better, could be worse.
Got this clean 10'6'' touch ( 31'' ) while fresh and then everybody wanted me to dunk. No one gets that high anyway so they wouldn't take my word that i need 2 more inches to land a dunk. Didn't even try, useless. Also tried the toddday method at some point that i went out as a sub to rest: 25'' SVJ , 29'' dropstep , 30'' 1-step , no improvements from 2 steps. Fair.
-
7 March 2015
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none
MUSCLE POWER CLEAN:
5@20kg
5@20kg
3@30kg
2@35kg
3@30kg ( full clean )
5@20kg ( full clean )
-Playing around to find optimum load for those. Looks like it is 30kg for something like 5x3.
FRONT SQUAT:
5@20kg
5@40kg
3@60kg
HIGH BAR FULL SQUAT:
20@60kg
-Tried getting back to front squat. Legs were very good, i love the front squats, but I have problems with rack position. Shoulder mobility is ok i think, i can do ATG front squats with my hands extended forward, bar sitting on shoulders, no problem. Looks like my forearm is too damn long (FML), causing an extreme wrist flex. I will try bodybuilding style front squats next time ( arms crossed ) to see what happens.
I am liking the high-rep finisher too. Gonna keep it. Or incorporate an MEBM session. Still trying to set a plan, will post it tomorrow.
BB OHP:
12@35kg
10@35kg
BENT OVER DB ROW:
15 each hand @ 30kg
12 each hand @ 30kg
Was short on time so did 2xF for OHP and BOR. Went well.
-
Ok, the plan:
The three major limitations are : basketball every Thursday , gym closed every Sunday, one full rest day needed for my rusty old body.
Major focus : Become 'functional'. Make hang power clean the main lift, while maintaining squat. Improve mobility, fitness and body composition.
Diet plan : hm. I said i'd start a cut but i am not ready yet. I will use bulking for gym days and cutting at other days ( 3 vs 4 ) , hopefully this together with the increased activity will lead to a nice re-composition ( most probably some small weight loss too as the total weekly balance is negative ). I will turn it to a full cut eventually but not yet.
Monday:
Hang power clean: Build up to heavy single, back off 2-3 triples.
Squat : MSEM 4-6x1@90% + MEBM ( 20RM )
Bench : Lance method*
Pullups : Lance method
Calf raise : 3x30
Tuesday:
1 mile run
Tempos
Jumps ( toddday progression )
Wednesday:
Hang power clean: 5x3 , comfortably not missing any reps.
RDL : Lance method
BB lunge : Lance method
Upright rows : Lance method
Biceps : Lance method
Triceps : Lance method
Thursday :
Full court bball
Friday:
Longer run ( start from 2,5km , build up to 5km or more, keep it under lactate threshold )
Jumps ( toddday progression )
Saturday:
Hang power clean : assistance ( muscle cleans etc )
Front squat : 3RM + back off ~10RM
Overhead press : Lance method
Bent over rows : Lance method
Seated calf raise : 3x20
Sunday:
rest
*Lange method : 3xF , 45 seconds rest between sets, advance when total reps >= ~25 : Click here for the complete article on Lance's performance blog (http://www.adarq.org/lancests-performance-blog/effective-and-time-effecient-upper-body-*(and-lower)-training-for-athletes/)
Very excited about it, feels very ambitious and well rounded on paper. Thoughts/objections?
RESULTS ( 20 weeks ):
BW : ~87kg ----> ~84kg ( average wet weight at session )
HANG POWER CLEAN : 55kg max ---> 65kg max ( PR )
SQUAT : Played around with it a lot, front squats, paused, MSEM, MEBM, 3RM etc.
Was improving each one but can't report an overall progress.
Only at half squat that i did consistent : 5@110kg ---> 5@140kg ( PR )
RDL : 3x8@85kg ---> 8-8-7@90-95-100kg
BENCH: 12-8-7@55kg ---> 10-7-6@62,5kg
PULLUPS : 7-5-4 ---> 8-7-6 ( PR )
DB ROW : 12-10-8@30kg ---> 10-10-10@36kg
UPRIGHT ROW : 10-10-8@30kg ---> 4x10@35kg
And last but not least, the jumps:
SVJ : 26'' ---> 27''
Dropstep : 30'' ---> 30'5''
1-Step : 30'' ---> 31''
2-Steps : 29'' ---> 31''
3-Steps : n/a ---> 31,5''
Great success overall, absolute strength increase in everything with a 3kg weight loss too.
A few lifetime PRs in there, season PR in all jumps.
Wanted better progress at HPC but can't complain much, i got a 18% absolute and 23% relative strength increase ( 0,63BW-->0.78BW ) while resetting form and making it as much pure hip-power driven as possible.
Good job!
-
why have the assistance day for PC? why not just more PC?
-
No obvious reason, that's how gukl suggested it ( as a possible out of a million options ) and i liked that split for the 3 days. One comfy day, one assistance day and one max day.
Maybe it is a wrong choice of word? That 'assistance' stuff is still PC components. For example this Saturday i did 6 sets of muscle-PCs. Next time i want to add high pulls.
So still going through the movement, even partially, while improving the quality of the other 2 days. Good deal, no?
-
Yeah it's still a 'clean' just emphasising a certain aspect e.g. the third pull in the muscle clean or a high hang clean...or if you were weak off the floor clean pulls etc. There are tonnes of diff exercises and it's true you could use them on every clean day as a technique 'primer' and there would be nothing wrong with throwing some normal cleans in after you're assistance exercise to, Infact that would probably be beneficial in terms of developing your technique as the primer would be fresh in your mind.
Looks good though, good luck!
-
Yes, of course, that is why i said to LBSS there is no obvious reason why i don't HPC the third day too. The only one could be a fear that i will break myself on the way. HPC is a violent movement and i am too old for that shit.
I will AREG it on the way, if i feel my technique has caught up i will add some 'real' cleans in the assistance day too. Or spread the assistance drills before the actual cleaning all days, that sounds good too.
Ok, here we go!
9 March 2015
Bodyweight@session : ~86kg
Soreness : VMOs 4/5 , quads and hamstrings 3/5 , shoulders and lats 2/5
Injuries/aches : left neck hurt a lot yesterday out of nowhere. Felt more like a 'spasm' than a pull. Weird, NSAIDed it all day, much better today.
Also managed to smash my knee on those short marble poles at the pavement edge. Got some bruising and swelling but iced it and it also seems to retreat.
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Week #1 , workout #1
HANG POWER CLEAN:
5@20kg
3@30kg
2@40kg
1@50kg
0@60kg
3@40kg
3@40kg
3@40kg
-Weak. Had no hope to clean 60, 50 was already challenging. Neck bugged a bit, knee too.
HIGH BAR FULL SQUAT:
MSEM : 6x1@90kg
MEBM : 20@60kg
-Neck hurt more here, at the hole. Knee too. 90kg was light on back and legs but the whole movement was unstable, i don't know why.
I love MEBM with passion. Destroys legs, also has that mental element, like 'stop whining, forget the pain, take 2 breaths and sink again'. Also feels like it hits VMOs hard, gotta love that too.
BENCH PRESS:
12@55kg
8@55kg
7@55kg
Total = 27 reps
-Nice. 45s breaks is so short.
DEAD HANG PULLUPS:
7@BW
5@BW
4@BW
Total = 16 reps
-4? LOL. I don't see me EVER getting to 25 reps with 45s breaks but hey, I'll try!
STANDING CALF RAISE:
30@BW+50kg
22@BW+50kg
21@BW+50kg
-Hard. I managed 3x30 before leaving for ski, feels far away from it now.
-
Started counting calories. I was already doing it, but in a more draft fashion. Now i am doing it accurately, logging it in a mobile app etc.
Btw , this app is damn good, has all the foods in the world, very easy to log, plus a lot of cool functionality ( weight/circumference monitor etc ) : https://www.myfitnesspal.com/
Yesterday was the first 'official' cutting day after a long time, ended up at ~1750. Great. I am burning around ~2200 in non-activity days so 1700 is a good target at this phase.
-
Yeah how good is that app? I love the barcode scanner. Great for me given I eat a lot of tuna and supermarket bought meats.
-
Its a decent app, I should start reusing it. It sucks when it comes to inputting workouts for burning cals (unless theyve revised it).
-
I don't use it to put workouts in. Way too hard for me. I just try to go by my total cal goals.
-
I hear that it cooperates with runkeeper (http://runkeeper.com/) for running workouts which would be very convenient.
But for gym it looks like a pain in the ass, you have to log every exercise and set and reps and weight bla bla bla. I don't care to use it as a gym progress tracker anyway, only as a calorie tracker, so i will probably be inputting a caloric-equivalent of gym to keep the daily balance true. For example, it has high-impact aerobics logged, 30 minutes give about 300kcals, which is about how much you burn in an average 1h weights session.
Yesterday: calves and VMOs were fried so decided to give one extra rest day for gym and do a steady state cardio recovery session instead. Then it rained so i did nothing, FFFUUUUU.
Calories ended up at ~1900. From the first two days it seems like i have been underestimating my carbs, mainly from bread. But it seems i was underestimating my TDEE too. So in the end i was correct. Which sounds right, because i have been in perfect control of my weight, i always get it exactly where i want to. Too early anyway, gotta cross-check/calibrate it with real results in a bigger time span.
-
i ran in the rain two days ago. pansy. :-*
-
^Guilty as charged! :P
12 March 2015
Bodyweight@session : ~86,25kg
Soreness : VMOs and calves a bit sore, quads tight.
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #2 ( Week #1 )
HANG POWER CLEAN:
3@40kg
3@40kg
3@40kg
3@40kg
3@40kg
-Very nice. This 'comfortably not missing reps' session is great for technique, you can feel it all falling in place.
RDL:
12@80kg
9@80kg
7@80kg
Total = 28 reps
-Not sure if RDL with 45s breaks is that wise. Maybe switch to something fixed like 3x6-8 with 2min breaks.
BB LUNGE:
6 each leg @ 40kg
6 each leg @ 40kg
6 each leg @ 40kg
-Didn't even try lance method here, lunges are tiring me very much, will be doing 3x6-8 with 2m break for sure here.
UPRIGHT BB ROW:
10@30kg
10@30kg
8@30kg
Total = 28 reps
-Nice.
BICEPS BB CURL:
15@20kg
12@25kg
8@30kg
Total = 35 reps.
-Switched to straight bar. Searching for working weight, will use 25kg.
TRICEPS PUSHDOWN:
15@80lbs
15@90lbs
10@100lbs
Total = 40 reps
-Switched to V bar from rope, also changed machine. Searching weight here too, will use 90lbs.
Will be using ~35 reps ( a volume equal to ~3x12) as 'advance' threshold for biceps and triceps ( i am using 25 reps for everything else ).
Nutrition update:
This detailed calorie tracking is getting more and more interesting. For example, yesterday was a typical 'gym so eat big' day so i did what i always do, just up the servings all day to bring me from 2000 to 3000.
Turns out i ate ~4000 ( :o ) , ~2000 of which was lunch. So yeah, lots of room for tweaking.
Next step : be strict with lunch, keep it light, concentrate carbs around workout ( night ), minimize deviations around TDEE ( no need for > 1000 surplus , keep it around 500 ).
-
good god what did you have for lunch?
-
Pancetta ( 2 pieces , ~250gr )
Half a portion of pasta in a ( greasy ) tomato sauce as a side-dish
Cabbage salad ( with 1 tbspn of olive oil )
3 slices of bread ( 30-40gr each )
50-100gr of this thing we call "cheese salad" , it is actually feta cheese, yoghurt, olive oil and peppers in the blender.
3 chilli peppers, which caused one extra slice of bread to take away the burn.
A slice of chocolate cake for dessert.
So not only i ate like a pig, but most of the kcals were bad fats and simple carbs. :wowthatwasnutswtf:
-
Was just reviewing tomorrow's gym schedule, so i remembered that i forgot ( :highfive: ) to post my front squat pic from previous Saturday:
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_03_07_front_squat_50kg.jpg)
Do you guys see anything weird?
Do my forearms length (and consequently my wrist angles ) look abnormal indeed ( so i should switch to crossed arms front squats ) , or could it be a mobility/flexibility/form issue?
-
nice butt wink, brah.
-
^^^
Obvious butt wink is obvious. My hamstrings mobility/flexibility is below zero. I haven't stretched hamstrings ( or legs or anything ) for idk, 6 months? maybe more. But i am so young that i don't need it. Oh wait...
I was more interested in my rack position, although i am not sure what i expect to hear. Ok, i have long arms, and? Just deal with it.
14 March 2015
Bodyweight@session : ~86,75kg
Soreness : Very sore hamstrings, sore glutes, shoulders, lats (?), biceps, triceps.
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #3 ( Week #1 )
MUSCLE POWER CLEAN++HANG HIGH PULL:
5++5@20kg
3++3@22,5kg
3++3@25kg
3++3@27,5kg
3++3@30kg
-Wow, such light weights, much strict, very technique, wow.
FRONT SQUAT:
5@20kg
5@30kg
3@40kg
3@50kg
3@60kg
3@70kg
-Tried bb-style rack ( crossed arms ). No go, felt very unstable. Sucked it up and pushed through normal rack, went much better.
Tried to eliminate butt wink. No go, was unable to keep back tight and 'extend' hamstrings, they were too sore ( hurting even when i walk ).
Butt wink begins well below parallel, so stayed just under parallel and was good, added a good 10kg to my recent max triple.
BB OHP:
12@35kg
8@35kg
6@35kg
Total = 26 reps.
-Not bad, 45s breaks is a killer.
BENT OVER DB ROW:
12 each hand @ 30kg
10 each hand @ 30kg
8 each hand @ 30kg
Total = 30 reps.
-Very nice.
SEATED PAUSED CALF RAISE:
15@30kg
15@30kg
15@30kg
- Strict pause at top and bottom. Fast concentric, slow eccentric.
Very nice. Burnout, but very nice.
-
rack position looks good.
-
16 March 2015
Bodyweight@session : ~87kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #4 , ( Week #2 )
HANG POWER CLEAN:
5@20kg
3@30kg
2@40kg
1@50kg
1@55kg ( +5 kg )
3@45kg ( +5 kg )
3@45kg ( +5 kg )
3@45kg ( +5 kg )
3@45kg ( +5 kg ) , ( extra set )
-Very nice. Technique feels very tight. I can squeeze a higher max but not rushing it, gotta conquer it with strict form.
HIGH BAR FULL SQUAT:
MSEM :
1@90kg
1@92.5kg ( +2,5 kg )
1@95kg ( +5 kg )
1@95kg ( +5 kg )
1@97.5kg ( +7,5 kg )
1@100kg ( +10 kg )
MEBM:
20@65kg ( +5 kg ) , 20RM :personal-record: , lol
-Great progress in MSEM. MEBM was brutal.
BENCH PRESS:
10@57,5kg ( +2,5 kg ) , ( -2 reps )
7@57,5kg ( +2,5 kg ) , ( -1 rep )
6@57,5kg ( +2,5 kg ) , ( -1 rep )
Total = 23 reps , ( +2,5 kg ) , ( -4 reps )
-Not bad. Hopefully i will 'catch' 25 reps next time with just two sessions at that weight.
DEAD HANG PULLUPS:
7@BW
5@BW
4@BW
Total = 16 reps
-Same ( shame ) reps with last time. At least I felt like having some better control.
STANDING CALF RAISE:
30@BW+50kg
26@BW+50kg ( +4 reps )
22@BW+50kg ( +1 rep )
-Progress. Still weaker than before ski though.
-
17 March 2015
Bodyweight@session : ~86,5kg
Soreness : quads ( mostly VMOs ) , calves, glutes, chest, triceps, lats, traps, more or less everything.
Injuries/aches : none
RUNS & JUMPS SESSION :wowthatwasnutswtf:
1 MILE RUN: ( low to medium effort )
Time : 9:25
Average speed : ~10.2 kmh
Pace : ~5mins 53secs / km
Wow, never saw this coming. Above 10kmh at the first session? My relaxed mile used to be in the 11-11:30 area. Very pleasant surprise.
TEMPO RUNS ( ~60% ):
5@100m
-Times around 20s. Also a pleasant surprise, expected ~22s.
Fatigue did catch up with me fast though, so i stopped at 5th ( wanted to do 10 ). Felt like lactic buildup, not sure if it was from the running itself or already there from squatting the previous day.
10' RIM JUMPS ( toddday method ):
SVJs : 25-26''
Dropstep : 29-30''
1-step : 30''
2-step : DNF
-I call the 2-steps DNF because in my first attempts the first step was useless ( just a slow step before doing a 1-step DLRVJ ). When i actually used it for acceleration, i was not able to control the speed gathered from 2 steps, i had one terrible jump and one collapsed plant, so i stopped.
Overall very happy with jumping too. Not only i haven't done rim jumps since September or so, but legs were already tired from running and VMOs and calves were sore at a 'hurts when i touch or slightly stretch' level.
Nutrition update:
It is going well now, almost there. I gotta tweak it a little more, i am 100-200kcals off ( i end up at +700 at gym days, -400 the others, gotta make it +500/-500 ).
-
18 March 2015
Bodyweight@session : ~86,25kg
Soreness : legs overall very tight, some abs soreness too ( dem sprints ).
Injuries/aches : slightly shin splints, also a slight left lower back pain ( i guess a pull from a rim grab? ).
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #5 ( Week #2 )
HANG POWER CLEAN:
3@45kg ( +5 kg )
3@45kg ( +5 kg )
3@45kg ( +5 kg )
3@45kg ( +5 kg )
3@45kg ( +5 kg )
-Great!
RDL:
8@85kg ( +5 kg )
8@85kg ( +5 kg )
8@85kg ( +5 kg )
-Dumped 45s rest-pause, went to 3x8/2 mins rest.
Those were a little harder than what they should be.
BB LUNGE:
8 each leg @ 40kg ( +2 reps per leg )
8 each leg @ 40kg ( +2 reps per leg )
8 each leg @ 40kg ( +2 reps per leg )
-Those are so tiring that they actually make me angry.
UPRIGHT BB ROW:
12@32,5kg ( +2,5 kg ) , ( +2 reps )
10@32,5kg ( +2,5 kg )
8@32,5kg ( +2,5 kg )
Total = 30 reps( +2 reps )
-Very good.
BICEPS BB CURL:
12@25kg ( +5 kg ) , ( -3 reps )
9@25kg ( -3 reps )
7@25kg ( -5 kg ) , ( -1 rep )
Total = 28 reps ( -7 reps )
-Disaster, i don't know what happened, was much stronger last week.
TRICEPS PUSHDOWN:
15@90lbs ( +10 lbs )
13@90lbs ( -2 reps )
12@90lbs ( -10 lbs ) , ( +2 reps )
Total = 40 reps
-Very good here.
-
19 March 2015
Bodyweight@session : ???
Soreness : very stiff quads, mostly outer, little sore hamstrings and glutes.
Injuries/aches : shin splints, slightly.
1,5 hours full court basketball.
Very good endurance. Felt very strong too. No rim jumps, legs were off, didn't even feel like trying. Got a couple of impressive blocks though.
-
how is the power clean technique coming along?
came across a really cool app 'iron path' today...draws a line of the path of the bar so you can see how tight you're keeping it etc! pretty cool to play with if you can get it. free app!
-
^^^
Too early to say, just 2 weeks in. Feels good. Rack is check, hook grip is check, mid-thigh height for the pull is check, hip and ankle extension is check. I have some problems achieving knee extension too at the 'heavier' weights but i am working on it.
The app looks awesome, unfortunately i can only find it in for iOS while I have android, FML.
Gonna upload some visual stuff this or the next week for progress evaluation.
:lololol:
-
21 March 2015
Bodyweight@session : ~86,25kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #6 ( Week #2 )
MUSCLE POWER CLEAN++HANG HIGH PULL:
5++5@20kg
3++3@25kg
3++3@30kg
HANG POWER CLEAN:
3@30kg
2@40kg
1@50kg
1@60kg ( recent PR )
-Very good.
FRONT SQUAT:
5@20kg
5@40kg
3@60kg
3@75kg , relative strength all time :personal-record: ( i have done 3@77.5 but i weighted ~90kg then ).
10@50kg
-Very good here too.
BB OHP:
10@37,5kg ( +2,5 kg ) , ( -2 reps )
6@37,5kg ( +2,5 kg ) , ( -2 reps )
4@37,5kg ( +2,5 kg ) , ( -2 reps )
Total = 20 reps ( -6 reps )
-Very hard. Should have been expected, adding 2,5kg to 35kg is 7% increase.
BENT OVER DB ROW:
10 each hand @ 32kg ( +2 kg ) , ( -2 reps )
10 each hand @ 32kg ( +2 kg )
9 each hand @ 32kg ( +2 kg ) , ( +1 rep )
Total = 29 reps ( -1 reps )
-Very good.
SEATED PAUSED CALF RAISE:
15@35kg ( +5 kg )
15@35kg ( +5 kg )
15@35kg ( +5 kg )
-Very strong here.
Great gym day. And then , as i was driving back home, back starts hurting. By the time i was there it was clear, a left lower back strain , FFFFUUUUUU :ffffffuuuuuu: :raging:
Tried to find where it happened, my main suspect is after the BORs, when i was putting back the 32kg DB to the DB rack, i had to twist and bend to do it.
Was pretty bad Saturday, much pain on each contraction, having trouble to keep an upright posture or walk without limping. Much better Sunday. Much much better today ( Monday ), like 70% or so. Keeping on with NSAIDs and stretches though.
Gotta be thankful that it is not worse, but still hate it coz i can't workout now, i had very good momentum.
-
45-60 mins of static stretching p-chain.
Steady improvement, ~80% now, happy.
-
Injury update : over 90% today, :wowthatwasnutswtf:
Nutrition update : it is going good, didn't miss a single day, worse performance was -150 on a deficit day. Still tweaking it, gotta lessen lunch cabs.
And some screenshots from Saturday:
Trying to fix the butt wink:
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_03_21_butt_wink_fix.jpg)
Form at 3RM front squat@75kg:
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_03_21_front_squat_3x75kg.jpg)
HPC 40kg:
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_03_21_HPC_40kg.jpg)
HPC 50kg:
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_03_21_HPC_50kg.jpg)
HPC 60kg:
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_03_21_HPC_60kg.jpg)
-
looks better! btw was watching a vid of stuart mcgill (the back guy) the other day and he was contending that squat depth is mostly genetic, depends on hip structure. interesting vid, will try to find and post.
-
looks better! btw was watching a vid of stuart mcgill (the back guy) the other day and he was contending that squat depth is mostly genetic, depends on hip structure. interesting vid, will try to find and post.
Agreed. Kellyb that is a big fan of achieving depth discusses the same thing, if you can't avoid lower back rounding, just don't go deeper : http://www.higher-faster-sports.com/squatdepth.html
Given that chance, I was thinking of bringing back my half-squats, i always reach explosive 300-ish lbs halfs within a month of training, while i have to bust my ass for 2-3 months to get to a grinding 250lbs full one. Not dumping the full squats, but after 2-3 years of prioritizing them, maybe i should just accept that it ain't my thing, i reached my 31SVJ/35RVJ peak with halves as the primary weapon anyway...
24 March 2015
Bodyweight@session : ~85,5kg , :highfive:
Soreness : none
Injuries/aches : back at 95% or so.
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #7 , ( Week #3 )
HANG POWER CLEAN:
HIGH BAR FULL SQUAT:MSEM :
Back felt good for some light work / testing , but i decided to play it ultra-safe, AELSkwad FTW!
LEG PRESS:
10@200lbs
10@250lbs
10@300lbs
10@350lbs
10@400lbs
10@450lbs
-I... I actually liked them. Great stimulus for the legs, perfect safety. Why do we hate it again?
BENCH PRESS:
11@57,5kg ( +1 rep )
8@57,5kg ( +1 rep )
6@57,5kg
Total = 25 reps , ( +2 reps )
-Got the 25 reps limit in just 2 sessions, great!
DEAD HANG PULLUPS:
7@BW
6@BW ( +1 rep )
5@BW ( +1 rep )
Total = 18 reps ( +2 reps )
-Progress! Almost got a PR-tie 8th one at the first set but couldn't 'lock' it.
STANDING CALF RAISE:
30@BW+50kg
28@BW+50kg ( +2 reps )
23@BW+50kg ( +1 rep )
-Nice, catching up.
-
Nutrition update:
Kcal balance is perfect now. But composition is not. Fat is too high, 40-45% on workout days, 50-55% on 'off' days. Protein is rather low too, around 100g on off days and around 150g on workout days. Need to fix both. Easy, eliminate fats from lunch, replace them with protein snacks.
I'm on it.
-
26 March 2015
Bodyweight@session : ~86,25kg
Soreness : quads a bit, leg press works, word!
Injuries/aches : back ~95%
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #8 ( Week #3 )
HANG POWER CLEAN:
10@20kg ( 5 muscle cleans + 5 high pulls )
5@20kg
3@30kg
3@40kg
3@50kg
-Good, 50kg triple was smooth. No back stress.
RDL:
Postponed by AELSkwad.
BB LUNGE:
8 each leg @ 40kg
8 each leg @ 40kg
8 each leg @ 40kg
-Surprisingly easy. No back stress here either.
UPRIGHT BB ROW:
12@35kg ( +2,5 kg )
9@35kg ( +2,5 kg ) , ( -1 rep )
7@35kg ( +2,5 kg ) , ( -1 rep )
Total = 28 reps( -2 reps )
-Very good.
BICEPS BB CURL:
13@25kg ( +1 rep )
11@25kg ( +2 reps )
9@25kg ( +2 reps )
Total = 33 reps ( +5 reps )
-Big progress.
TRICEPS PUSHDOWN:
15@100lbs ( +10 lbs )
14@100lbs ( +10 lbs ) , ( +1 rep )
12@100lbs ( +10 lbs )
Total = 41 reps ( +1 rep )
-Awesomeness.
WEIGHED CRUNCHES MACHINE:
15@80lbs
15@80lbs
CAPTAINS CHAIR LEG RAISE: ( what a name! )
15
15
-Legs straight, raise to horizontal. Very hard!
-
Injury update : over 90% today, :wowthatwasnutswtf:
Nutrition update : it is going good, didn't miss a single day, worse performance was -150 on a deficit day. Still tweaking it, gotta lessen lunch cabs.
And some screenshots from Saturday:
Trying to fix the butt wink:
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_03_21_butt_wink_fix.jpg)
Form at 3RM front squat@75kg:
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_03_21_front_squat_3x75kg.jpg)
HPC 40kg:
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_03_21_HPC_40kg.jpg)
HPC 50kg:
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_03_21_HPC_50kg.jpg)
HPC 60kg:
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_03_21_HPC_60kg.jpg)
the first photo, in the clean sequences..is that your 'power''jumping''exploding' position? it's hard to tell from photos..but it looks like you could be using your arms a little bit too much?
-
Sequence shown is:
-pull initiation
-toes off
- max height
-heels touchdown
-final catch position (deepest point )
Don't know about arms. Trying to synchronize their engaging with triple extention.
It's like dip, jump, pull with arms, catch. Is that wrong? How can you tell you are using too much arms, is there a cue?
Thanks for the help once again!
-
28 March 2015
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : back, 99%, probably 100% and just a mental fear still there.
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #9 ( Week #3 )
HANG POWER CLEAN
5++5@20kg ( muscle clean++high pulls )
5@20kg
3@30kg
3@40kg
2@50kg
-50kg felt challenging. Stopped. No rush.
FRONT SQUAT:
5@20kg
5@40kg
3@60kg
-Ah, it was the front squats that injured me. Felt the same pain/pull/strain at the exact same spot.
Ok, this is the third time that i try to get into front squatting and i have to stop for various discomfort problems.
I think it is the last one, they are not my thing. I am replacing them with half squats.
HIGH BAR FULL SQUAT:
MSEM :
1@90kg
1@95kg ( +2,5 kg )
1@100kg ( +5 kg )
1@100kg ( +5 kg )
1@100kg ( +2,5 kg )
1@105kg ( +2,5 kg )
MEBM:
15@65kg ( -5 reps )
-Ridiculous. 6 singles at 100kg are much easier and comfortable than a front squat triple at 60kg.
Stopped MEBM at 15 reps, was afraid of taxing the back again after the slight discomfort during fronts.
Overall awesome.
BB OHP:
11@37,5kg ( +1rep )
7@37,5kg ( +1rep )
4@37,5kg
Total = 22 reps ( +2reps )
-Better. But still weak.
BENT OVER DB ROW:
12 each hand @ 32kg ( +2 reps )
10 each hand @ 32kg
10 each hand @ 32kg ( +1 rep )
Total = 32 reps ( +3 reps )
-Very strong here.
SEATED PAUSED CALF RAISE:
15@40kg ( +5 kg )
15@40kg ( +5 kg )
15@40kg ( +5 kg )
-Very strong here too.
-
It's hard to say without a video, but you look like your doing some kind of hip clean, pulling the bar up into the hip crease almost where it would be in a snatch before exploding
It's almost like your arms are going backwards towards your body because your leaning over so far..
http://www.catalystathletics.com/photo/1873/Steve-good-clean-pull-position/ Compare this to your position...?
What you describe as a dip needs to me more like a Romanian deadlift that a squat
-
Uh-oh! Are there two pulls in a hang power clean? I thought it is just one. You RDL till bar is in the mid thigh area and you jump. Or are you referring to the second pull like it was a full clean, so the second full clean pull is the first hang clean pull?
Anyways, you are probably right no matter the pull count. I think that trying to fix the too low jumping position that i had ( which was just above knee ) i went overboard and now it is higher than it should be. I was watching my vids the other day and i was thinking just what you said, the start looks more like a snatch. I will try to find the golden mean.
29 March 2015
Bodyweight@session : ???
Soreness : quads , hamstring, glutes, calves, shoulders, lats.
Injuries/aches : none
It finally stopped raining so...
RUNS & JUMPS SESSION :
2.5 KM RUN :
Time : 17:30
Average speed : ~8.5 kmh
Pace : ~7mins / km
Nice. Ultra relaxed. Can't even call it medium effort. Average speed kinda good for that effort.
Gonna be adding 500m every week. That will have me at 5km ( target ) in about a month. 30mins ( 10kmh ) on medium effort is the initial time target.
TODDDAY METHOD JUMPS:
SVJs : steady 26'' , good
Dropstep : steady 28'', mediocre
1-step DLRVJ : average 29'', max 30'' , good
2-step : average 28'' , max 29'' , bad
-Again, I can't deal with the speed gathered from 2 accelerating steps. How pathetic is that?
Overall it was rather ok though, given that i haven't jumped at all the last two weeks.
-
A mid hang clean would start around the knees, and you'd then have a first pull to the thigh, then a second pull to explode at mid thigh, and then a third pull of your own body under the bar.
You can have high hang cleans which start at the point where you'd jump from and explode from here but they're much harder....I feel like this is sort of what you're doing?
Anyway yeah IT gets confusing talking about number of pulls etc! But basically I think you're right about over correcting the low position.
The first lift here is how I would do a hang power clean, just to make sure we're talking about the same thing!
-
Yeah, we are talking about the same thing and that first rep of your video is exactly how i picture a perfectly executed HPC.
The missing link was that first pull between dip and jump. I would try to jump from the dip position. So i was actually doing a mid-high clean hybrid.
And that could also explain why I find 50-60kg challenging while a few years ago that i was much weaker overall, i was doing 65kg triples and 70kg singles.
It is weird that i eliminated that first pull from my HPC, also that I totally forgot about it, although that is how i was taught it.
Let's see what happens today! Thanks once again!
-
30 March 2015
Bodyweight@session : ~86kg
Soreness : very sore hamstrings, sore quads, glutes, calves, lower back. runs and jumps after a while destroyed me as expected.
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #10 , ( Week #4 )
HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
2@50kg
0@60kg
1@60kg
0@65kg
-Made the [lower dip/double pull] adjustments. Felt like i can finally go heavier when i get used to it.
RDL:
-Once again cancelled, precaution FTW. Hamstrings were toasted anyway.
BB LUNGE:
8 each leg @ 42,5kg ( +2,5 kg )
8 each leg @ 42,5kg ( +2,5 kg )
8 each leg @ 42,5kg ( +2,5 kg )
-Very good.
BENCH PRESS:
10@60kg ( -1 rep )
7@60kg ( -1 rep )
5@60kg ( -1 rep )
Total = 22 reps , ( -3 reps )
-Not bad at all for new weight.
DEAD HANG PULLUPS:
8@BW ( +1 rep )
6@BW
5@BW
Total = 19 reps ( +1 rep )
-Nice.
STANDING CALF RAISE:
30@BW+50kg
30@BW+50kg ( +2 reps )
25@BW+50kg ( +2 reps )
-Nice.
-
31 March 2015
Bodyweight@session : ???
Soreness : lats, calves, hamstrings.
Injuries/aches : none
RUNS & JUMPS SESSION:
1 MILE RUN :
Time : 8:30 , lifetime :personal-record: ( previous was 8:35 )
Average speed : ~11.3 kmh
Pace : ~5:18 mins / km
Very good. Didn't even feel that nice, was an 'uncomfortable run' day, also messed up with pace ( started too fast and gased out ) but still PRed.
TODDDAY METHOD JUMPS:
SVJs : steady 27'' , season best , ties post-injury PR, awesome.
Dropstep : steady 30'' , season best, awesome.
1-step DLRVJ : average 30'', one 30,5'' , small improvement, just ok.
2-steps DLRVJ : average 29'' , max 30'' , improved from last time but still bad.
-Mixed emotions. The SVJ&dropstep season PRs got me hyped. Was hoping for 31+ at RVJs, didn't happen.
Legs were tired and all, but still, just 3'' from SVJ to RVJ? i am normally at 5-6''.
Anyway, no rush, practice will bring it all in place, the stationary jumps improving performance is encouraging, reactivity will catch up sooner or later.
-
1 April 2015
Bodyweight@session : ~85,5kg
Soreness : legs overall tight, sore calves and abs (!)
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #11 ( Week #4 )
HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
3@42,5kg
3@45kg
3@45kg
3@45kg
-Technique day. Very nice, double pull is falling in place.
HALF SQUAT: ( :wowthatwasnutswtf: )
5@20kg
5@40kg
5@60kg
5@80kg
5@100kg
5@110kg
-Very nice. Good depth, great speed. Bar popping off shoulders even with 100kg.
I should have never stopped halves, i think they suit my build much better.
UPRIGHT BB ROW:
11@37,5kg ( +2,5 kg ) , ( -1 rep )
7@37,5kg ( +2,5 kg ) , ( -2 reps )
7@37,5kg ( +2,5 kg )
Total = 25 reps ( -3 reps )
-Third consecutive session catching the 25 reps target while increasing weight. Awesome.
BICEPS BB CURL:
14@25kg ( +1 rep )
11@25kg
9@25kg
Total = 34 reps ( +1 rep )
-Gahhh, failed the 35 reps target again, one damn last missing rep!
TRICEPS PUSHDOWN:
14@110lbs ( +10 lbs ) , ( -1 rep )
12@110lbs ( +10 lbs ) , ( -2 reps )
11@110lbs ( +10 lbs ) , ( -1 rep )
Total = 37 reps ( -4 reps )
-Third consecutive session catching the 35 reps target while increasing weight. Awesome.
CAPTAINS CHAIR LEG RAISE:
15
15
15 ( extra set )
-This is so challenging. Love it.
WEIGHED CRUNCHES MACHINE:
Machine was packed, didn't do.
And here is a pic of my half squat depth&form ( pictured load = 100kg ):
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_04_01_half_squat_100kg.jpg)
-
2 April 2015
Bodyweight@session : ???
Soreness : stiff quads, sore calves and abs
Injuries/aches : none
1,5 hours full court basketball.
Very good endurance. The few run sessions i did already made a noticeable difference.
Legs felt like they had no bounce but also like they were very powerful.
Did a few rim jumps when i sat on the bench for a while, about mid-game:
Repeatable 27'' SVJ ( ties season best ) , repeatable 30,5'' dropstep ( season best ) and 31'' 1-step-DLRVJ ( ties season best ).
Awesomeness!!!
-
3 April 2015
Bodyweight@session : ???
Soreness : stiff legs, sore abs
Injuries/aches : none
RUNS & JUMPS SESSION:
3 KM RUN :
Time : 20:00
Average speed : 9 kmh
Pace : ~6:40 mins / km
Awesome. Was medium effort. Got a very good rhythm.
My relaxed mile speed was always below 9kmh, now i can do the double distance faster.
TODDDAY METHOD JUMPS:
Was supposed to be a good warm day but it got too cold/windy, so wrapped it up and called it a day.
-
4 April 2015
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #12 ( Week #4 )
HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
0@60kg
0@60kg
2@50kg
2@50kg
2@50kg
0@60kg
-Weak. 60 wouldn't go up.
HIGH BAR FULL SQUAT:
MSEM :
1@90kg
1@95kg
1@100kg
1@100kg
1@100kg
1@100kg ( -5 kg )
MEBM:
15@65kg
-Weak here too. 100kg was hard, couldn't go for 105 like last week.
Also couldn't go for more than 15 for finisher.
BB OHP:
10@37,5kg ( -1 rep )
8@37,5kg ( +1 rep )
5@37,5kg ( +1 rep )
Total = 23 reps ( +1 rep )
-Getting there. But not there yet.
BENT OVER DB ROW:
9 each hand @ 36kg ( +4 kg ) , ( -3 reps )
8 each hand @ 36kg ( +4 kg ) , ( -2 reps )
7 each hand @ 36kg ( +4 kg ) , ( -3 reps )
Total = 24 reps ( -8 reps )
-I had to move to 36kg from 32kg, there are no 34kg DBs, WTF!
So went down quite some reps. But still very strong.
SEATED PAUSED CALF RAISE:
15@45kg ( +5 kg )
15@45kg ( +5 kg )
15@45kg ( +5 kg )
-Barely got that. But got it.
-
running will interfere with lifting while you adapt. wouldn't worry about the weak HPC and squats (not that you were).
-
running will interfere with lifting while you adapt. wouldn't worry about the weak HPC and squats (not that you were).
True, that is what i thought too. But until you hear it from someone else it is more an excuse than a reasoning, so nice to hear it! :D
In other news, i am down with a cold since Sunday. No fever, but huge sneezing and coughing and overall weakness. I would be ok with it and see it as a forced deload, but the upcoming weekend it is Easter here, so i get 4 more 'obligatory' off days. So i will try to train through it today that i feel a tiny bit better. Might overdose on caffeine to make up for the weakness.
-
7 April 2015
Bodyweight@session : ~86,5kg , stuffed with food
Soreness : none
Injuries/aches : sick(cold)
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #13 , ( Week #5 )
HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
2@50kg
0@60kg
0@60kg
3@50kg
3@50kg
3@50kg
-Not sure if physically or mentally defeated from 60kg. Absolutely sure it is not going up.
50kg triples are getting better though.
HALF SQUAT:
5@50kg ( +10 kg )
5@70kg ( +10 kg )
5@90kg ( +10 kg )
5@110kg ( +10 kg )
5@120kg ( +10 kg )
-Gaining fast as expected. Better speed in all sets despite the 10kg increase.
BENCH PRESS:
10@60kg
8@60kg ( +1 rep )
6@60kg ( +1 rep )
Total = 24 reps , ( +2 reps )
-Nice.
DEAD HANG PULLUPS:
8@BW
6@BW
5@BW
Total = 19 reps
-Same reps with last time. Better control.
STANDING CALF RAISE:
30@BW+50kg
28@BW+50kg ( -2 reps )
25@BW+50kg
-Regressed 2 reps here.
Not bad for sick.
-
8 April 2015
Bodyweight@session : ???
Soreness : quads, calves, lats, chest
Injuries/aches : none
Was too cold and windy outside and i am still recovering from that cold so I decided to skip the planned sprints and jumps session.
Did this instead:
DYNAMIC WARMUP
BILATERAL LINE HOPS:
4x40 ( 2x40 left-righ / 2x40 front-back )
MR-TUCK JUMPS:
4x10
JUMP SQUAT:
3x5@20kg
12'' DEPTH JUMPS:
4x5
BICEP DB CURL:
4x15@10kg each hand
TRICEP DB KICK-BACK:
4x10@10kg
Ate maintenance.
-
9 April 2015
Bodyweight@session : ~85,5kg
Soreness : stiff and sore quads, sore chest, lats
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #14 ( Week #5 )
HANG POWER CLEAN
5@20kg
5@30kg
3@40kg
2@50kg
1@60kg
0@65kg
0@65kg
-Finally got back to 60. Not even close to 65 though.
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
3@90kg
3@100kg
10@70kg
15@60kg
-Didn't do MSEM&MEBM, wanted to get some more volume in because of the short holidays ahead.
Quads were too tired from half squats 48hrs ago, even light weights made them hurt. Happy with the result at that state.
BB OHP:
12@37,5kg ( +2 reps )
8@37,5kg
6@37,5kg ( +1 rep )
Total = 26 reps ( +3 reps )
-Got my 25 reps target finally, very nice!
BENT OVER DB ROW:
10 each hand @ 36kg ( +1 rep )
10 each hand @ 36kg ( +2 reps )
8 each hand @ 36kg ( +1 rep )
Total = 28 reps ( +4 reps )
-Good progress.
SEATED PAUSED CALF RAISE:
15@50kg ( +5 kg )
15@50kg ( +5 kg )
15@50kg ( +5 kg )
-Constant progress here, very nice.
-
So the Greek Easter monstrosity is over.
Went and shot hoops for 45 minutes today trying to get some alcohol and cigar smoke out of my system.
Lol, that was hilarious. It was very challenging to even dribble at a medium speed, no chance of sprinting and jumping.
Stayed at it though, got a good blood flow in. Lets see what happens at gym tomorrow.
-
14 April 2015
Bodyweight@session : ~85,25kg , niceeee
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #15 , ( Week #6 )
HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@45kg
3@45kg
3@45kg
3@45kg
-Kept it light today. Have been neglecting the '5x3 comfortably not failing reps' day.
This session is very useful, can work on mechanics while still being challenged. Went great.
HALF SQUAT:
5@50kg
5@70kg
5@90kg
5@110kg
5@125kg ( +5 kg )
-Nice. Bar is getting heavy though, 130kg will be too tough.
BENCH PRESS:
10@60kg
8@60kg
6@60kg
Total = 24 reps
-Same reps with last time but feeling weaker.
DEAD HANG PULLUPS:
8@BW
6@BW
5@BW
Total = 19 reps
-Same reps with last time but feeling weaker here too.
STANDING CALF RAISE:
30@BW+50kg
30@BW+50kg ( +2 reps )
26@BW+50kg ( +1 rep )
-Ahhhh, almost there!
-
15 April 2015
Bodyweight@session : ???
Soreness : quads, calves, chest
Injuries/aches : none
Another week with one less working ( open gym ) day, so another week with one runs&jumps and one gym day merged into this:
DYNAMIC WARMUP
BILATERAL LINE HOPS:
4x40 ( 2x40 left-righ / 2x40 front-back )
-Kinda slow.
MR-TUCK JUMPS:
4x10
-Quads feeling too stiff when jumping.
JUMP SQUAT:
3x5@20kg
-Nice.
12'' DEPTH JUMPS:
4x5
-Very good, much improved overall compared to last week.
BICEP DB CURL:
15@10kg each hand
12@10kg each hand ( -3 reps )
11@10kg each hand ( -4 reps )
10@10kg each hand ( -5 reps )
-Weaker than last week.
TRICEP DB KICK-BACK:
12 each hand@10kg ( +2 reps )
12 each hand@10kg ( +2 reps )
12 each hand@10kg ( +2 reps )
12 each hand@10kg ( +2 reps )
-Stronger than last week.
DB UPRIGHT ROW:
12@10kg each hand
12@10kg each hand
12@10kg each hand
12@10kg each hand
-Very nice.
-
16 April 2015
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1,5 hours full court basketball.
Bad endurance. Very good body-contact strength. Good vert, got a few of those in-game jumps that feel really high, haven't had them for a long time. I also see i create some block-fear intimidation, this has also not happened for a long time. Need more inches though.
-
18 April 2015
Bodyweight@session : 84,5kg , first time under 85kg in 2015 :wowthatwasnutswtf:
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #16 ( Week #6 )
HANG POWER CLEAN
5@20kg
5@30kg
3@40kg
2@50kg
1@60kg
0@65kg
0@65kg
0@65kg
0@60kg
2@55kg
3@50kg
-60 went up nice. 65 wouldn't.
HIGH BAR FULL SQUAT:
MSEM:
1@90kg
1@95kg
1@100kg
1@100kg
1@100kg
1@100kg
-Wanted to do 1 or 2 105 but 100kg were heavier than i wanted so stayed there.
MEBM:
20@65kg
-Brutal. Struggle is mostly mental after rep 12.
BB OHP:
9@40kg ( +2,5 kg ) , ( -3 reps )
6@40kg ( +2,5 kg ) , ( -2 reps )
5 @40kg ( +2,5 kg ) , ( -1 rep )
Total = 20 reps ( -6 reps )
-Expected drop from weight-up, wanted a couple of reps more.
BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
9 each hand @ 36kg ( +1 rep )
Total = 29 reps ( +1 rep )
-One more rep and then it is the 40s.
SEATED PAUSED CALF RAISE:
15@55kg ( +5 kg )
15@55kg ( +5 kg )
15@55kg ( +5 kg )
-Got all reps but i sense i lost a bit of ROM so will redo this weight.
Diet-pan looks like it is going great. On a slow but steady weight loss despite force-feeding over 3000kcals each and every gym day.
Looks like i have maintained, if not added, all muscle mass despite the weight loss. Lifts are on a linear progress, I look bigger AND leaner.
A successful re-composition? Now that would be awesome. Not celebrating yet, patience, let's see how it goes.
-
Great job on the progress. How low are you going on rest days?
-
Thanks. I go around 500-700 under TDEE. That includes the cardio days too. So at bball day that TDEE comes up to 2800-2900, i will eat ~2200. On a total rest day TDEE will be around 2200 so i eat 1500-1700.
-
Nice. I love the idea of a recomp but have never done it successfully myself.
Does that mean though that the 3,000 days are basically at a maintenance level?
-
Nope, on gym days i try to go ~500 above maintenance. My BMR is around 1900, my TDEE in a normal day is around 2200 , so my TDEE at a day of weight lifting is around 2500. So i eat around 3000. If TDEE rises more, so do the kcals, e.g. this Saturday that i trained more and also did other things throughout the day, my TDEE came up to 3000 so i ate 4000 ( was planning 3500 but got carried away, Saturday night pizza, yay! :D ). I also try to concentrate kcals and carbs post-training at gym days. At times it gets a bit hard/annoying to force-feed a 2K clean(ish) dinner but you get used to it.
In other news, i felt kinda shity yesterday, like semi-sick. No fever or other symptoms but this overall numbness and weakness. So i didn't train. And that makes it a third week in a row that the 'normal' plan has to be tweaked. FML!
-
Nope, on gym days i try to go ~500 above maintenance. My BMR is around 1900, my TDEE in a normal day is around 2200 , so my TDEE at a day of weight lifting is around 2500. So i eat around 3000. If TDEE rises more, so do the kcals, e.g. this Saturday that i trained more and also did other things throughout the day, my TDEE came up to 3000 so i ate 4000 ( was planning 3500 but got carried away, Saturday night pizza, yay! :D ). I also try to concentrate kcals and carbs post-training at gym days. At times it gets a bit hard/annoying to force-feed a 2K clean(ish) dinner but you get used to it.
Very cool. In my quest to get my body healthy again, and drop some bf in the process, I am going back towards more carb backloading without fear of it ruining my strength levels. Will be interesting to see if I can get some similar results to you. Fingers crossed.
I'm a slow eater though and it can take me 60 to 90 mins to get 2,000 cals PWO in.
-
Hah, i am the exact opposite, I am a manic eater. Dunno about results, it is not that i made a mouth dropping recomp. Still too early. But yes, from what i've done so far ( bulks and cuts ) this one looks like the best deal, very happy with it so far. Curious to see how it continues. Fingers crossed here too.
21 April 2015
Bodyweight@session : ~85,25kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #17 , ( Week #7 )
HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@45kg
3@45kg
3@45kg
3@45kg
-Technique day. Very nice.
HALF SQUAT:
5@50kg
5@70kg
5@90kg
5@110kg
5@125kg
-Stayed at the same loads to get a better 'feel' of 125. It is still heavy.
BENCH PRESS:
8@60kg ( -2 reps )
7@60kg ( -1 rep )
6@60kg
Total = 21 reps ( -3 reps )
-Widened my grip a bit. I grip the bar with mid-palm at those smooth rings. I'd say it is a medium grip. I felt like it is too narrow for my long ass arms, involves too much of my (very strong ) triceps and takes away results from my ( very weak ) chest. So moved each hand ~3 inches out.
It sure felt more 'chest' this way, but i am not sure if my logic is valid. I am searching some info and it seems that the wider you go the less tricep you involve indeed.
Dunno, any thoughts/knowledge on that? Should i stay wide, or just go with the width that makes me lift the most ( medium )?
DEAD HANG PULLUPS:
8@BW
6@BW
5@BW
Total = 19 reps
-Same reps with last time again. Stalled.
STANDING CALF RAISE:
30@BW+50kg
30@BW+50kg
28@BW+50kg ( +2 reps )
-Nice.
-
I'm a slow eater though and it can take me 60 to 90 mins to get 2,000 cals PWO in.
(http://images5.fanpop.com/image/photos/24700000/Choco-Milkshake-cynthia-selahblue-cynti19-24762132-566-848.jpg)
(http://hunt4freebies.com/wp-content/uploads/2009/10/chipotle-ad.jpg)
-
^^^
I also try to concentrate kcals and carbs post-training at gym days. At times it gets a bit hard/annoying to force-feed a 2K clean(ish) dinner but you get used to it.
8)
-
are you implying that chipotle and ice cream are unclean? :ninja:
-
Haha see manic eating can apply to me depending on what I'm eating. If it's ice cream and chipotle then no problems. I had two oporto double chicken breast burgers in about 10 mins last weekend. Pizza, too easy. If, on the other hand, I'm eating two chicken breasts with 3 cups of rice and some veg/salad then that's a different story.
-
Haha, then we all agree. I eat the clean shit manic too though, and that is why i said it gets annoying/uncomfortable. I need to get this done quick, 'end the misery', so i rush.
FWIW, try adding some kind of homemade sauce. e.g. for chicken and rice, put in a cup 1 tbsp of olive oil, 1tbsp of mustard and 1tbsp of lemon juice, mix them and spill them all over the chicken, then take a cup (200g) of fat free Greek ( or any other nationality, idc :D ) yoghurt and mix it with the rice. Still very clean, extra good fats from olive oil, extra 15-20g protein from yoghurt, but now the food, as we say here : 'slips down easier'.
I must have some Mexican junk next time i am abroad. We haven't got any of them here yet. We do have all the intl burger houses (Mc, BK etc ), the stake houses (maredo, block etc ), pizza ( domino, hat etc ), of course the local dirty delicious stuff ( gyros pita, souvlaki pita, google them if you don't know them, although i hear they are pretty popular abroad too ) but not Mexican. Me want!
-
come to america, vag. we will show you the wonders of cheap mexican-inspired fast food.
-
23 April 2015
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1,5 hours full court basketball.
Wasn't feeling it today. Bad endurance, medium strength, idk vert, no rim jumps to report.
-
btw maybe i should open a chipotle franchise in greece.
just found out chipotles are all company-owned, not franchises. there goes my brilliant plan. :'(
-
Haha, then we all agree. I eat the clean shit manic too though, and that is why i said it gets annoying/uncomfortable. I need to get this done quick, 'end the misery', so i rush.
FWIW, try adding some kind of homemade sauce. e.g. for chicken and rice, put in a cup 1 tbsp of olive oil, 1tbsp of mustard and 1tbsp of lemon juice, mix them and spill them all over the chicken, then take a cup (200g) of fat free Greek ( or any other nationality, idc :D ) yoghurt and mix it with the rice. Still very clean, extra good fats from olive oil, extra 15-20g protein from yoghurt, but now the food, as we say here : 'slips down easier'.
I must have some Mexican junk next time i am abroad. We haven't got any of them here yet. We do have all the intl burger houses (Mc, BK etc ), the stake houses (maredo, block etc ), pizza ( domino, hat etc ), of course the local dirty delicious stuff ( gyros pita, souvlaki pita, google them if you don't know them, although i hear they are pretty popular abroad too ) but not Mexican. Me want!
Good idea on the sauces and yoghurt. I'm pretty sure the Greek's have the monopoly on that one.
Souvlaki certainly are popular here but mainly at 3am after 1 too many beers. :D
-
25 April 2015
Bodyweight@session : 84,25kg , new 2015 low!
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #18 ( Week #7 )
HANG POWER CLEAN
5@20kg
5@30kg
3@40kg
2@50kg
1@60kg
0@65kg
0@65kg
0@65kg
0@65kg
-60 went up very nice. 65 was very close at first attempt. Some little progress.
HIGH BAR FULL SQUAT:
HORIZONTAL LEG PRESS MACHINE:
15@200 lbs
15@300 lbs
10@400 lbs
8@495 lbs
-Squat rack was taken for good. Had to compromise with leg press. Oh well.
BB OHP:
9@40kg
7@40kg ( +1 rep )
6@40kg ( +1 rep )
Total = 22 reps ( +2 reps )
-Stronger but still weak.
Also did a dropset, 10@30kg, will be doing that at major exercises that i am too short on volume.
BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
10 each hand @ 36kg ( +1 rep )
Total = 30 reps ( +1 rep )
-Got my 3x10 but i am staying at 36kg to get a better feel of it.
SEATED PAUSED CALF RAISE:
15@55kg
15@55kg
15@55kg
-Stayed at same load to improve top ROM. It improved but needs more, same load next week too.
-
Down with a intestine virus ( some light gastroenteritis ) since Saturday.
Getting over it but decided not to workout at all today, can't support a workout nutrition anyway.
Much derail lately, to be continued too this week ( much work plus labor-day Friday making it a 3-day-trip ).
Trying to see it as a forced unload, gonna hit it hard from next Monday.
-
28 April 2015
Bodyweight@session : ~84kg , new 2015 low
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #19 , ( Week #8 )
HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@45kg
3@45kg
3@45kg
3@50kg ( +5 kg )
-45kg getting too light. 50kg triple was smooth. Nice.
HALF SQUAT:
5@60kg ( +10 kg )
5@80kg ( +10 kg )
5@100kg ( +10 kg )
5@115kg ( +5 kg )
5@125kg
-Same top set, increased all others. Very nice. Video-checked depth/form too, happy with it.
BENCH PRESS:
9@60kg ( +1 rep )
6@60kg ( -1 rep )
5@60kg ( -1 rep )
Total = 20 reps ( -1 rep )
Drop-set : 10@50kg
-WTF, super-weak.
DEAD HANG PULLUPS:
8@BW
5@BW ( -1 rep )
4@BW ( -1 rep )
Total = 17 reps ( -2 reps )
Drop-set : Lat-Pulldown 10@150lbs
-Even weaker here. Dafuq!!!
STANDING CALF RAISE:
Was 23:40, gym had to close so i had no time for those.
-
29 April 2015
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
RUNS & JUMPS SESSION :
1 MILE RUN :
Time : 9m:7s
Average speed : ~10.5 kmh
Pace : ~5:42s / km
-Weird. Felt very bouncy and fast. Was sure i PRed but i ended up 30s slower than my PR, in which i felt stiff and slow.
TEMPO RUNS:
5x80m@80%
Run ~15s / walk 45s / repeat.
-Those felt bad. Couldn't really sprint, just trying to push.
TODDDAY METHOD JUMPS:
SVJs : max 26''
Dropstep : max 29''
1-step DLRVJ : max 30.5''
2-steps DLRVJ : max 30''
-Felt ok. Was jumping 1'' lower than season PRs but that was expected.
Not bad for not having done such a session for ~1 month. The bet is consistency, let's see if i can win it.
-
Half squats from Tuesday depth/form check:
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2015_04_28_half_squat_form.jpg)
Nice, looks like i am breaking 90 degrees at the heavy ones too.
Comparison with the same weights one year ago:
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2014_06_10_half_squat_100kg.jpg)
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2014_06_21_half_squat_125kg.jpg)
-
I never understood how people can half squat... but I never bend my legs when I walk or jump or sprint anyway.
-
I never understood how people can half squat... but I never bend my legs when I walk or jump or sprint anyway.
(http://oddstuffmagazine.com/wp-content/uploads/2013/05/93a5ef6775922edb50c924f554a8254e.gif)
30 April 2015
Bodyweight@session : 84,25kg
Soreness : very sore VMOs, sore hamstrings, glutes, calves, abs. Dat running!
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #20 ( Week #8 )
HANG POWER CLEAN
5@20kg
5@30kg
3@40kg
2@50kg
1@60kg
0@65kg
0@65kg
0@65kg
-Weak. 60kg was more challenging than lately.
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
3@90kg
3@100kg
10@70kg
-Weak.
BB OHP:
9@40kg
6@40kg ( -1 rep )
5@40kg ( -1 rep )
Total = 22 reps ( -2 reps )
Dropset: 10@30kg
-Weak.
BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
10 each hand @ 36kg
Total = 30 reps
-Good. But still not good enough to go to 40kg next time.
SEATED PAUSED CALF RAISE:
15@55kg
15@55kg
15@55kg
-Better. Still losing top ROM after rep 12. Redo 55kg yet again next week.
-
:goodjobbro: for that gif, vag
-
4 May 2015
Bodyweight@session : ~83.75kg , new 2015 low
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #21 , ( Week #9 )
HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@45kg
3@45kg
3@47,5kg ( +2,5 kg )
3@50kg
-Nice.
HALF SQUAT:
5@60kg
5@80kg
5@100kg
5@115kg
5@130kg ( +5 kg )
-Bumped the top set weight up. Lost a couple of depth inches. Still good though. But 130kg is currently too heavy on my back, fuck.
Overall improvement, 100kg was very fast, and 115kg was pretty fast too, nice.
BENCH PRESS:
9@60kg
6@60kg
5@60kg
Total = 20 reps
Drop-set : 10@50kg
-Unable to recover from last week super-weak performance.
DEAD HANG PULLUPS:
8@BW
6@BW ( +1 rep )
5@BW ( +1 rep )
Total = 17 reps ( +2 reps )
Drop-set : Lat-Pulldown 10@150lbs
-Recovered from last week super-weak performance here.
STANDING CALF RAISE:
30@BW+50kg
30@BW+50kg
25@BW+50kg ( -3 reps )
-Regressed a bit here due to not doing them last week.
-
5 May 2015
Bodyweight@session : ~84kg
Soreness : stiff quads, sore glutes, calves, chest, lats
Injuries/aches : none
RUNS & JUMPS SESSION :
1 MILE RUN :
Time : 9m
Average speed : ~10.7 kmh
Pace : ~5m:37s / km
-Felt crap. However I was a little bit faster than last week that i felt great. Still ~30s away from PR territory.
TEMPO RUNS:
5x100m@80%
Run ~19s / rest 60s / repeat.
-Nice. Bumped up the dist to 100m. Got a couple 18.x. Now gotta add a second set.
TODDDAY METHOD JUMPS:
SVJs : max 26''
Dropstep : max 29''
1-step DLRVJ : max 30''
2-steps DLRVJ : max 28''
-Legs gave up on me after the 1-step ones. Crap heights again. Gotta wait to adapt to all this.
-
6 May 2015
Bodyweight@session : ~83,5kg , new 2015 low
Soreness : very sore calves
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #22 ( Week #9 )
HANG POWER CLEAN TECHNIQUE:
5 muscle cleans++5 high pulls@20kg
3 muscle cleans++3 high pulls@25kg
3 muscle cleans++3 high pulls@30kg
3 muscle cleans++3 high pulls@35kg
3 muscle cleans++3 high pulls@40kg
-Nice. High pulls got too hard at 40kg. Muscle cleans were strong.
RDL:
8@60kg
8@70kg
8@80kg
UPRIGHT BB ROW:
10@20kg
10@25kg
10@30kg
8@30kg
BICEPS BB CURL:
10@20kg
10@22,5kg
9@25kg
7@25kg
TRICEPS PUSHDOWN:
10@100lbs
10@100lbs
10@100lbs
10@100lbs
'CAPTAINS CHAIR' LEG RAISE:
15
15
15
So finally back to that third gym day of the week. Body forgot how to do them. I also added a 4th set at the beach stuff, was 3xF before.
Weight is going down rather too fast, which is expected with only 2 gym days of gym/bulk and 5 days of cutting plus the extra cardio.
I am ok with it, it looks like i am preserving most muscle. I look better now. I am leaning, not shrinking. I am not changing anything, let's see where this gets me.
-
When's the last time you were 83.5 kg?
-
When's the last time you were 83.5 kg?
Not long ago, earlier this season, September till November, i even got to 82-ish at some point.
7 May 2015
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1,5 hours full court basketball.
Endurance started awesome but run out of gas too soon. It is getting too hot now, the air in the gym was pretty bad.
Vert felt very good, got 30'' off dropstep at warmups but getting so tired didn't allow me to use it in game.
-
I like how you said "season"... whatever that means :P
-
Training season.
September till July.
-
Who establishes that period? Based on when Summer is and you focus on playing outside etc?
-
Yes, exactly, it is all based around my summer vacation which is usually 3 weeks in August. It fits well with the weather too. So getting back from those 3 weeks of de-training i start the 'training season' , in the meanwhile winter catches up, so around March-April i start the cutting+peaking phase till end July and then all over again.
Body composition measurements:
Net morning weight : 80.7kg / ~178lbs , lightest i've been in 5-6 years.
Waist : 85cm / ~33.45'' , lifetime :personal-record:
Online bodyfat estimation : 14.5% , ties lifetime :personal-record:
BI scale bodyfat estimation : 14.3%
AVERAGE bodyfat estimation : 14.4% , ties lifetime :personal-record:
:motherofgod:
Too soon, what am i gonna do the next 2,5 months???
Well nothing for now, it is all going good so let's see how it continues.
-
How is your ab definition coming up?
Also, how "different" is it at ~80 kg? In terms of reactivity and stuff like that.
-
How is your ab definition coming up?
Also, how "different" is it at ~80 kg? In terms of reactivity and stuff like that.
Abs, not good. I don't know if it is the age or my build ( probably both ), but it looks like all the fat i carry is around my navel. So i've got a nice and deep 2-pack on top, you can see the lipsoas and a couple of veins under the navel, but around navel ( where 4 and 6 pack would form ) i am flabby. I see the definition improvement everywhere else though. Better cuts between muscles ( e.g. biceps/triceps , vastus medialis/vastus lateralis ), new veins popping out ( e.g. shoulders, calves ), the old ones ( biceps ) becoming more toned, visible serratus, stuff like that.
As for moving, i don't know yet, i just started getting back to running and jumping, have not adapted yet, too stiff. When i was light again earlier this season though, i can say the main difference was that everything felt much more effortless. There was no real difference in the e.g. jumping height but it felt more smooth, easy, fluid, repeatable.
9 May 2015
Bodyweight@session : 83kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #23 ( Week #9 )
HANG POWER CLEAN
5@20kg
5@30kg
3@40kg
2@50kg
0@60kg
0@60kg
1@60kg
-Weak. Had to do 3 attempts to clean 60kg.
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
3@90kg
2@100kg ( -1 rep )
10@70kg
-Weak.
BB OHP:
8@40kg ( -1 rep )
6@40kg
5@40kg
Total = 19 reps ( -1 rep )
Dropset: 12@30kg ( +2 reps )
-Weak. Somehow strong at dropset though.
BENT OVER DB ROW:
10 each hand @ 36kg
9 each hand @ 36kg ( -1 rep )
8 each hand @ 36kg ( -2 reps )
Total = 27 reps ( -3 reps )
-Weak.
SEATED PAUSED CALF RAISE:
15@55kg
15@55kg
15@55kg
-Better here. First two sets perfect ROM, last set still losing top ROM after rep 11-12.
Either a bad day, or weight loss comes with a price to pay.
-
Maybe you have that cortisol fat disposition...
-
Maybe you have that cortisol fat disposition...
Nah, i don't think so, i am not the anxious type, my stress and mood levels are fine. Visceral fat is an issue though, it could be it. But I did all those visceral fat indication tests that are out there and they were all negative. I think it is just a matter of build ( storing fat mostly at belly ) worsened by age. Even in my fittest ( and ultra careless ) 25s that i was 75kg working out 5 times a week with tons of cardio, i just got to a faint 4-pack at best. Not much you can do anyway, keep the diet and workouts optimally planned and hope for the best.
11 May 2015
Bodyweight@session : ~82.75kg , new 2015 low, first time BW@gym under 83, bla bla bla
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #24 , ( Week #10 )
HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@45kg
3@47,5kg ( +2,5 kg )
3@47,5kg
3@50kg
-Improvement, triple extension felt very powerful!
HALF SQUAT:
5@60kg
5@80kg
5@100kg
5@120kg ( +5 kg )
5@130kg
-Excellent! Much power and strength. 100kg jumping off shoulders, 120kg pretty fast too.
130kg still heavy on back but lighter on legs, legit half depth this time, better speed too.
BENCH PRESS:
10@60kg ( +1 rep )
7@60kg ( +1 rep )
5@60kg
Total = 22 reps ( +2 reps )
Drop-set : 10@50kg
-Progress. Nice.
DEAD HANG PULLUPS:
8@BW
6@BW
5@BW
Total = 17 reps
Drop-set : Lat-Pulldown 10@150lbs
-Same reps, better control.
STANDING CALF RAISE:
LEG PRESS CALF 'RAISE':
30@300lbs
25@300lbs
22@300lbs
-Calf raise machine was broken. Did them at leg press. Used ~135kg ( i was doing BW+50 at the machine so about the same ).
Strong day despite further weight loss. Nice, i needed that.
-
12 May 2015
Bodyweight@session : ?
Soreness : very sore quads and chest, sore lats and calves
Injuries/aches : none
RUNS & JUMPS SESSION :
1 MILE RUN :
Time : 9m
Average speed : ~10.7 kmh
Pace : ~5m:37s / km
-Same with last week. I am stuck at 9m. Pushed the last 2 laps ( 500m ). Next time i will try to push 3 (750m).
TEMPO RUNS:
10x100m@60%
Run ~21s / rest 60s / repeat.
-Very nice. Doubled the volume ( 10 runs vs 5 ) , decreased the intensity ( 60% vs 80% ). Next time try 70%.
TODDDAY METHOD JUMPS:
SVJ : max 26,5'' ( + 0,5'' )
Dropstep : max 29''
1-step DLRVJ : max 30''
2-steps DLRVJ : max 29'' ( + 1'' )
-Small improvement. Legs were tired/stiff. Not bad. Must fit in a ME recovered session to see current max.
-
Would you recommend something similar to this thing above for fat loss? Like, one mile run (never ran more than 2 laps or half a mile, ever, in my life) + tempo runs?
-
Well... this could be a very complicated discussion, but also as simple as it gets.
Will a mile + tempos help you to burn fat? Damn sure yes.
Is it optimal for fat loss? Probably not.
According to the book, the best fat burning thing to do is low impact steady state cardio. Jogging for 45 minutes, really relaxed, almost at fast walking speed, keeping heart rate at around 120bpm. But since we are jump people and basketball people, mixing a few more elements helps. This thing i do is a good mix of all. A fast but not all out mile run improves aerobic endurance without pushing lactic threshold, while tempos improve anaerobic endurance. Plus the added stimulus ( RFD, ankle stiffness etc ) from the sprints. Plus it is sooooo less boring than steady state cardio. Plus a good deal at the calories burned repository ( not most fat, but not all glycogen either ).
Since you are not used to running & sprinting much, together with your distance fears, i would say ease into it.
Start with the 'long' run as warmup. For starters fuck distance, just jog in a moderate pace for 15 minutes.
Then rest 5 minutes.
Then go for tempos, say 3 sets of 5 reps 100m. Start at 50% , so 100m should be around 20-25s. Run the 100m, rest 1 min, repeat. 3-5 minutes between sets.
Then instead of the jumps that i do, you can do a cooldown run, like the starting one but slower. Or jump. Or some plyos. Whatever.
Then you can start progressing it. Establish a standard distance for the first part ( the run ) , like i have established the mile, and start pushing your speed a bit more each time. Same with tempos, when you feel you can do the 3x5@50% with 'good breaths', bump it up to 60% and so on.
But in general, don't get too caught into fat loss details, whatever you do will work as long as you do it. Go out and do whatever running thing comes to your head for 45-60 minutes. Steady pace running, fast walking, tempos, sprints, basketball shooting around, a little bit of all, they all work.
-
Yeah these all sound like good ideas... it's weird but when I don't run maximally I "think" about my running and start moving really weird or having my muscles shut down randomly on random strides that I take - like I have my hips collapse or knees collapse or muscles lock down, I can't keep either a relaxed nor a stiff "pace".
I'm just too much of an overanalyser/obsessed on thinking about stuff and what's going on and all that jazz. If you combine that with my current mental state you get weird running behavior... I have never heard anybody else saying similar stuff to what I'm saying here.
-
@raptor: maybe try distracting yourself while you run? if you don't want to listen to music (i don't like listening to music while i run, generally), try multiplying big numbers together or try to figure out all the words you can make out of the letters of a long word. your body knows how to run if you let it, i bet.
-
^Good ones! When i was doing longer distances back in the day, i really hated them. I wanted to do them but i couldn't wait for them to be over. And i can't run with music either. What i used to do was sing songs in my head, all the song, the instrumental solos too, then another one, an entire playlist.
13 May 2015
Bodyweight@session : ~83,25kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #25 ( Week #10 )
HANG POWER CLEAN TECHNIQUE:
5 muscle cleans++5 high pulls@20kg
3 muscle cleans++3 high pulls@25kg
3 muscle cleans++3 high pulls@30kg
3 muscle cleans++3 high pulls@35kg
3 muscle cleans++3 high pulls@40kg
-Very nice.
RDL:
8@70kg ( +10 kg )
8@80kg ( +10 kg )
8@90kg ( +10 kg )
UPRIGHT BB ROW:
10@25kg ( +5 kg )
10@27,5kg ( +2,5 kg )
10@30kg
10@30kg ( +2 reps )
BICEPS BB CURL:
10@22,5kg ( +2,5 kg )
10@25kg ( +2,5 kg )
9@25kg
7@25kg
TRICEPS PUSHDOWN:
10@110lbs ( +10 lbs )
10@110lbs ( +10 lbs )
10@110lbs ( +10 lbs )
10@110lbs ( +10 lbs )
Everything shot up, expected, this is the 'mid-week' workout i've been missing for a month, previous week was getting back at it so now everything goes up to normal.
-
i do the singing-to-myself thing, too! :lololol:
-
^haha, awesome! :highfive:
7 May 2015
Bodyweight@session : ???
Soreness : stiff/tired quads
Injuries/aches : none
1,5 hours full court basketball.
Good endurance, very good vert. Got 30'' dropstep and 31'' 1-step , both tie season best.
-
16 May 2015
Bodyweight@session : 84kg, bloated
Soreness : none
Injuries/aches : legs too tired, not sore, stiff and exhausted
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #26 ( Week #10 )
HANG POWER CLEAN
5@20kg
5@30kg
3@40kg
2@50kg
0@60kg
0@60kg
0@60kg
-Weak. Failed 60kg after a very long time.
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
2@100kg
10@70kg
-Weak. Same reps with last week but felt harder.
BB OHP:
9@40kg ( +1 rep )
7@40kg ( +1 rep )
5@40kg
Total = 21 reps ( +2 reps )
Dropset: 13@30kg ( +1 rep )
-Nice.
BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg ( +1 rep )
10 each hand @ 36kg ( +2 reps )
Total = 30 reps ( +3 reps )
-Nice.
SEATED PAUSED CALF RAISE:
15@55kg
15@55kg
15@55kg
-Better again. Lost top ROM only at last two reps of last set.
Legs are exhausted. Always tired, even when they perform up to par.Searched a bit and found a reason that may have to to with it 'a little bit':
I have not deloaded at all since January!
I did 6 weeks RSR, then went for a week of hardcore skiing, then came back and started this program i am doing now for 10 weeks straight, while i also added extra activity ( runs and jumps session ). Also as all this is happening, i have not stretched or foam rolled at all.
:motherofgod: :o :uhhhfacepalm:
Deloading this coming week. Will try to SMR as much as i can too.
-
Good job on realising before it's too late. A light week/week off should do wonders for you.
-
I was planning to make it a light-week but work turned it to an off-week. Can't complain, good timing for those two to coincide. Back to the gym at Friday.
-
23 May 2015
Bodyweight@session : ~82,5kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #27 ( Week #11 )
HANG POWER CLEAN
5@20kg
5@30kg
3@40kg
1@50kg
1@60kg , nice
0@65kg , no chance
0@62,5kg , 'normal' miss
0@62,5kg , almost got it
0@62,5kg , no chance
-Good, progress!
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
2@100kg
11@70kg ( +1 rep )
-Good.
BB OHP:
SEATED NEUTRAL GRIP DB OHP
10@16kg each hand
10@16kg each hand
9@16kg each hand
-Switched to seated DB version, standing BB was starting to mess with lower back and left shoulder.
BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
10 each hand @ 36kg
Total = 30 reps
-Nice.
SEATED PAUSED CALF RAISE:
15@55kg
15@55kg
15@55kg
-A little better again. Lost top ROM only at last rep of last set.
Rest worked, legs were fresh and much stronger. However they were still tight! Gotta make stretching a daily thing. Should start logging it too.
-
25 May 2015
Bodyweight@session : ~83.5kg
Soreness : mostly hamstrings, a little bit quads and calves too
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #28 , ( Week #12 )
HANG POWER CLEAN TECHNIQUE:
MUSCLE CLEANS:
5@20kg
3@30kg
3@40kg
HIGH PULLS:
3@50kg
3@50kg
3@50kg
-Nice. Right trap was bugging. Not much though, just declaring presence.
RDL:
10@60kg ( -10 kg ) , ( +2 reps )
10@70kg ( -10 kg ) , ( +2 reps )
8@80kg ( -10 kg )
-Hamstrings were pretty sore so took a step back. Felt ok, was good for more but better play it safe.
BENCH PRESS:
9@60kg ( -1 rep )
7@60kg
5@60kg ( +1 rep )
Total = 22 reps
Drop-set : 11@50kg ( +1 rep )
-Not bad at all after 2 weeks.
DEAD HANG PULLUPS:
8@BW
6@BW
5@BW
Total = 17 reps
Drop-set : Lat-Pulldown 10@150lbs
-Not bad at all after 2 weeks.
STANDING CALF RAISE:
Totally forgot those, FFFFUUUUU.
Edit: I said i'd log my daily recovery stuff ( which i don't do, hoping i will start doing them ). I didn't. Here i start.
DAILY SMR:
none
SMR COMMIT COUNT: 0/1
-
26 May 2015
DAILY SMR:
Foam rolling:
IT band for 3 sets of 5 slow up and down rolls.
Quads for 3 sets of slow up and down rolls.
Stretching:
Quads, 2 sets of 1 min each leg.
none
SMR COMMIT COUNT: 1/2
Started light. Legs were sore and tight all over again and foam rolling was really painful so i couldn't stay on the 'max-tightness' points.
But already from this tiny session there is a significant improvement today, legs felt much more fresh when waking up.
Gotta keep this up.
-
27 May 2015
Bodyweight@session : ~83kg
Soreness : chest and lats
Injuries/aches : tired/tight lower back
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #29 ( Week #12 )
HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@50kg ( +5 kg )
3@50kg ( +2,5 kg )
3@50kg ( +2,5 kg )
3@50kg
-Awesomeness. Heavier, faster, smoother. Best 5x3 session by far.
HALF SQUAT:
5@60kg
5@80kg
5@100kg
5@120kg
5@130kg
-Excellent power output. 100kg was flying off my shoulders, had to consciously hold the bar down.
However lower back felt the 120kg, so I skipped the top set. Pity, legs were strong, felt good for >130.
UPRIGHT BB ROW:
10@25kg
10@30kg ( +2,5 kg )
10@30kg
10@30kg
-Very nice.
BICEPS BB CURL:
10@25kg ( +2,5 kg )
10@25kg
10@25kg ( +1 rep )
10@25kg ( +2 reps )
-Very nice.
TRICEPS PUSHDOWN:
10@110lbs
10@110lbs
10@110lbs
10@110lbs
-Easy, should have done 120.
Overall stronger at everything despite not doing them the previous week. Great!
DAILY SMR:
none >:(
SMR COMMIT COUNT: 1/3
-
28 May 2015
DAILY SMR:
Foam rolling:
IT band for 3 sets of 5 slow up and down rolls.
Stretching:
Quads, hamstrings, hip flexors:
3 sets throughout the day, 1 min holds at each position.
SMR COMMIT COUNT: 2/4
The amount of pain and tightness, it is still too damn high!
This really works, every next day legs are so fresh. Also the various tweaks. E.g. i tweaked my left hip flexor Wednesday, it was pretty painful, after yesterday's session it just went away.
I am a giant dickhead for constantly neglecting stretch/foam roll.
-
29 May 2015
DAILY SMR:
Foam rolling:
None
Stretching:
Quads, hamstrings, hip flexors:
1 set throughout the day, 2 min holds at each position.
SMR COMMIT COUNT: 3/5
Little is better than none.
Now I gotta get back to running and jumping, I got derailed.
-
30 May 2015
Bodyweight@session : ~82,5kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #30 ( Week #12 )
HANG POWER CLEAN
5@20kg
5@30kg
3@40kg
1@50kg
0@62,5kg
0@62,5kg
0@62,5kg
0@60kg
2@55kg
2@55kg
2@55kg
-Weak at heavy singles, strong at 55 doubles, FML.
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
2@100kg
13@70kg ( +2 reps )
-Weak at 100kg, strong at 70kg.
SEATED NEUTRAL GRIP DB OHP
10@16kg each hand
10@16kg each hand
10@16kg each hand ( +1 rep )
9@16kg each hand ( extra set )
-Nice. Added 4th set.
BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
9 each hand @ 36kg ( -1 rep )
15 each hand @ 26kg ( +extra set )
Total = 30 reps
-It seems I can't get unstuck from 36kg so i added a 10kg lighter drop-set.
SEATED PAUSED CALF RAISE:
15@55kg
15@55kg
15@55kg
-Great, finally got all reps with full ROM. Moving to 60kg.
DAILY SMR:
none >:(
SMR COMMIT COUNT: 3/6
-
31 May 2015
Bodyweight@session : ~83,5kg
Soreness : tight quads, glutes, calves
Injuries/aches : none
RUNS & JUMPS SESSION :
1 MILE RUN :
Time : 10m ( +1m )
Average speed : ~9.6 kmh ( -1,1 kmh )
Pace : ~6m:15s / km
-Slow. Didn't push it, haven't run for 3 weeks. Legs started getting too tight after first 500m, had no hope to push even if i wanted to.
TEMPO RUNS:
10x80m@60-70%
Run ~15s / walk ~45s / repeat.
-Nice.
TODDDAY METHOD JUMPS:
SVJ : max 26'' ( - 0,5'' )
Dropstep : max 30'' ( + 1'' ) , ties season best!
1-step DLRVJ : max 30'' ( maybe one 31'' but not sure )
-Very strong and bouncy dropstep.
1-step felt a bit off but i got this one jump that felt like the 'old times', very good, able to feel the hangtime. I touched the 9'8'' rim 1'' below wrist and i think it was on the way down. Must have been 31''
Then i went to the 9'6'' rim and dunked a bit. I can throw dropstep 2-handers and hard tomahawk 1-handers off 1 step there as i am now.
Feels good initially, but I get over it and lose motivation too soon, not much challenge, the rim looks too low, I don't like it.
Overall not bad at all for not running and jumping the last 3 weeks.
Now i have to:
-Keep at it.
-Start recording the jump sessions.
-Remeasure the low rims. They used to be 9'10'' and 9'8'' but they look lower, but not sure how much lower. I am using 9'8'' and 9'6'' for my calculations to be sure i don't cheat, but must verify.
DAILY SMR:
31 May
Stretching:
Quads, hamstrings, hip flexors, caves:
1 set throughout the day, 2 min holds at each position.
1 June:
Stretching:
Quads:
1 set throughout the day, 2 min holds at each position.
SMR COMMIT COUNT: 5/8
-
2 June 2015
Bodyweight@session : ~83.5kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #31 , ( Week #13 )
HANG POWER CLEAN TECHNIQUE:
MUSCLE CLEANS:
5@20kg
5@30kg ( +2 reps )
5@40kg ( +2 reps )
HIGH PULLS:
3@45kg ( -5 kg )
3@50kg
3@55kg ( +5 kg )
-Nice.
RDL:
10@70kg ( +10 kg )
10@80kg ( +10 kg )
8@90kg ( +10 kg )
-Strong.
BENCH PRESS:
9@60kg
7@60kg
6@60kg ( +1 rep )
Total = 23 reps
Drop-set : 12@50kg ( +1 rep )
-Progress, still and always ridiculously weak.
DEAD HANG PULLUPS:
8@BW
6@BW
5@BW
Total = 17 reps
Drop-set : Lat-Pulldown 12@150lbs ( +2 reps )
-Nice.
STANDING CALF RAISE:
25@BW+60kg ( +10 kg ) , ( -5 reps )
20@BW+60kg ( +10 kg ) , ( -10 reps )
20@BW+55kg ( +5 kg ) , ( -10 reps )
-Epic fail: I do 2 sets, i am like 'Why are they so hard?' , i recheck the plates and i see i put 60kg instead of 55kg.
Then I do my last set at 55kg, it is still too hard but i say 'i burned out from 60kg', i come back home and i see i was supposed to do 50kg. LOL
DAILY SMR:
Stretching:
Quads, hamstrings: 1 set throughout the day, 2 min holds at each position.
SMR COMMIT COUNT: 6/9
Too little, must stretch more and also foam roll, but still happy to do even this little instead of nothing at all.
-
hahahahahahaha. haha.
good job getting SMR up to 2/3. something>nothing.
-
^^^ ;)!
3 June 2015
Bodyweight@session : ~83,5kg
Soreness : hamstrings, lats, chest, traps and very sore calves ( no shit! )
Injuries/aches : none
5 KM RUN :
Time : 35m 30s
Average speed : ~8,45 kmh
Pace : ~7m:6s / km
-Was not actually a run, more like a jog. Wanted to run for time, not distance, LISS.
Managed my pace well, was tempted to speed up at times as i was bored but I didn't.
DAILY SMR:
Foam rolling:
IT bands:
3 sets of 5 slow up and down rolls
Quads:
3 sets of 5 slow up and down rolls
Stretching:
Quads, hamstrings:
1 set throughout the day, 2 min holds at each position.
SMR COMMIT COUNT: 7/10
It is working, tightness is going away. Rolling is much less painful now, i can put more pressure and go slower. Nice.
Needs more stretching though, gotta get to 3 sessions/day.
-
Hey do you think high volume low weight calf raises are better than low volume high weight? Are they better for tendon stiffness?
Also do you stand on an elevated surface with the balls of your feet and go all the way up when you do them?
-
^^^
Definitely high volume, with the heaviest weight that you can do without sacrificing ROM and form ( most important cues : reach full extension at top, don't bounce at the bottom ).
Here is a small abstract talking about the volume:
The range of motion of a calf raise is so short they require either higher reps or intentionally slower tempos to get the same time under tension as most typical movements. For example, a heavy set of 5 squats performed at a normal tempo might take 25 seconds to complete. Most people will complete a heavy set of 5 calf raises in 10 seconds or less. Therefore it's essential you either increase the reps per set or slow the movement down. I consider a set of 25 calf raises approximateley equivalent to a set of 8 squats as far as the qualities effected. If you want to utilize lower reps try using a 5 seconds eccentric (lowering phase). One workout I like is 5 sets of 5 reps with a 5 second lowering phase, 1 second pause, and explosive concentric.
Read the hole article too : http://www.higher-faster-sports.com/calftraining.html
As for where i do the raises, my gym has both standing and seated calf raise machines ( google them ) , so i train them 2 times a week, one day is standing 3x30 , other day is seated paused 3x15. Other options:
-Leg press: load it , push it normally, then slowly move your feet off the pad so only ball of feet support it, lock the knees, do the reps, put feel back on pad, bring it back.
-Smith machine, use a few plates on the ground to create the deficit you need for your eccentric.
-Single leg calf raises on whatever elevated surface. Those are awesome, you will find BW very challenging , if not then you can hold a DB with your free hand ( you need the other one for balancing ).
-
4 June 2015
Bodyweight@session : ~83,5kg
Soreness : chest and calves, minor
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #32( Week #13 )
HANG POWER CLEAN:
5@20kg
3@40kg ( +10 kg )
3@50kg ( +10 kg )
3@50kg
3@50kg
3@50kg
3@50kg
-Great. My 1RM is stuck but power and smoothness of 5x3 keeps shooting up.
HALF SQUAT:
5@60kg
5@80kg
5@100kg
5@120kg
5@130kg
-Excellent! 120kg was really fast, 130kg was fast too. Limit factor = back, legs are good for more.
1RM/BW ~= 1,76, all time PR is 1,8 ( 3x150@88kg BW , 1RM/BW ), i am getting there!
UPRIGHT BB ROW:
10@30kg ( +5 kg )
10@30kg
10@30kg
10@30kg
-Very nice.
BICEPS BB CURL:
10@25kg
10@25kg
10@25kg
10@25kg
-Same weight for better control, worked, upping.
TRICEPS PUSHDOWN:
10@120lbs ( +10 lbs )
10@120lbs ( +10 lbs )
10@120lbs ( +10 lbs )
10@120lbs ( +10 lbs )
-Great.
DAILY SMR:
Stretching:
Quads, hamstrings, hip flexors:
2 sets throughout the day, 2 min holds at each position.
SMR COMMIT COUNT: 8/11
-
6 June 2015
Bodyweight@session : ~82,5kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #33( Week #13)
HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
0@62,5kg almost got it
0@62,5kg not even close
1@60kg easy
1@62,5kg , post-injury :personal-record:
-Finally!!!
HIGH BAR FULL SQUAT:
HIGH BAR ATG PAUSED SQUAT:
5@20kg
5@40kg
5@60kg
5@70kg
3@80kg
8@60kg
-Decided to switch to paused ATG.
I have halves and cleans for power, will use those for fixing form issues and adding some VMO strength/mass.
Goal for adding weight will be 3reps for top-set and 10reps for drop-set, ramp-up sets will be 5s.
SEATED NEUTRAL GRIP DB OHP
10@16kg each hand
10@16kg each hand
10@16kg each hand
8@16kg each hand ( -1 rep )
-Oops, i rep less. I think i was stronger but i did them much slower, so run out of gas in the end.
BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
9 each hand @ 36kg
18 each hand @ 26kg ( +3 reps per hand )
-Very nice.
SEATED PAUSED CALF RAISE:
15@60kg ( +5 kg )
15@60kg ( +5 kg )
12@60kg ( +5 kg ) , ( -3 reps )
-Added weight. First set solid, second set lost top ROM after rep 11 , last set solid form till rep 12 but then fail.
DAILY SMR:
Foam rolling:
IT bands:
3 sets of 5 slow up and down rolls
Quads:
3 sets of 5 slow up and down rolls
Stretching:
Quads, hamstrings:
2 sets throughout the day, 2 min holds at each position.
SMR COMMIT COUNT: 9/12
-
8 June 2015
Bodyweight@session : ~83.75kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #34 , ( Week #14 )
HANG POWER CLEAN TECHNIQUE:
MUSCLE CLEANS:
5@20kg
5@30kg
5@40kg
HIGH PULLS:
3@50kg ( +5 kg )
3@50kg
3@55kg
-Nice.
RDL:
8@80kg ( +10 kg ) , ( -2 reps )
8@85kg ( +5 kg ) , ( -2 reps )
6@90kg ( -2 reps )
-Legs and back good for much more. Grip tired from the clean drills.
BENCH PRESS:
11@60kg ( +2 reps )
8@60kg ( +1 rep )
6@60kg
Total = 25 reps ( +3 reps )
Drop-set : 12@50kg
-Got the 25 reps goal, awesome!
DEAD HANG PULLUPS:
8@BW
6@BW
5@BW
Total = 19 reps
Drop-set : Lat-Pulldown 12@150lbs
-Same reps, better control.
STANDING CALF RAISE:
30@BW+50kg
28@BW+50kg
23@BW+50kg
-Back to normal after messing the weights last week.
DAILY SMR:
Stretching:
Quads, hamstrings, hip flexors: 1 set throughout the day, 2 min holds at each position.
SMR COMMIT COUNT: 10/14
-
Attending a conference + off-town weekend = forced 1 week total off.
What can you do.
See you Monday.
-
Body composition measurements:
Net morning weight : 82kg / ~181lbs
Waist : 85cm / ~33.45'' , ties lifetime :personal-record:
Online bodyfat estimation : 14.2% , lifetime :personal-record:
BI scale bodyfat estimation : 14.6%
AVERAGE bodyfat estimation : 14.4% , ties lifetime :personal-record:
Nice, stable, waist and average bf % percentage are the same with 1 month ago.
-
15 June 2015
Bodyweight@session : ~83.5kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #35 , ( Week #15 )
HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
0@60kg
0@60kg
0@60kg
1+0@55kg
-Bar felt light but the groove wasn't there. Couldn't even double 55kg.
HIGH BAR ATG PAUSED SQUAT:
5@20kg
5@40kg
5@60kg
5@70kg
3@80kg
10@60kg ( +2 reps )
-Small progress, very welcomed.
BENCH PRESS:
10@60kg ( -1 reps )
8@60kg
6@60kg
Total = 24 reps ( -1 rep )
Drop-set : 12@50kg
-Weak.
DEAD HANG PULLUPS:
8@BW
6@BW
5@BW
Total = 19 reps
Drop-set : Lat-Pulldown 12@150lbs
-Same reps, but barely got them, was weaker here too.
STANDING CALF RAISE:
STANDING SL CALF RAISE:
23@BW
23@BW
23@BW
-Gym had to close so i did some SL at home. Of course BW SL was much harder than BW+50 DL
Bad day. Everything was hard. Not sure if detrained or too tired. Maybe a little bit of both.
DAILY SMR:
Stretching:
Quads, hamstrings, hip flexors: 1 set throughout the day, 2 min holds at each position.
SMR COMMIT COUNT: 11/15
Picking the SMR count where i left it last Monday, not counting this past off week.
-
16 June 2015
Bodyweight@session : ???
Soreness : hamstrings : high, quads chest lats calves : mid
Injuries/aches : none
RUNS & JUMPS SESSION :
1 MILE RUN :
Time : 9m:30s
Average speed : ~10.1 kmh
Pace : ~5m:56s / km
-Bad. Hamstrings were very sore and once i started quads felt it too. Felt slow, clumsy, stiff.
TEMPO RUNS:
10x100m@50-60%
Run ~20s / rest ~60s / repeat.
-Wasn't up for pushing more, but those felt pretty nice.
TODDDAY METHOD JUMPS:
SVJ : max 26''
Dropstep : max 30'' , ties season best!
1-step DLRVJ : max 30''
-Felt tired and stiff and all, so happy with those numbers.
DAILY SMR:
none >:(
SMR COMMIT COUNT: 11/16
-
20s is quicker than 60% for you, unless you've suddenly got 12.0 sped. ;)
-
True, my 100% is around 15s so 20s is ~75%.
I don't log the PR/percentage number, but the estimation of effort put, how much i was pushing it.
That is done on purpose, but I should change it.
-
17 June 2015
Bodyweight@session : ~83,25kg
Soreness : quads, hamstrings, calves, chest, lats, all minor
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #36( Week #15 )
MUSCLE CLEANS:
5@20kg
5@25kg
5@30kg
5@35kg
5@40kg
4@45kg
-Great.
RDL:
8@80kg
8@85kg
8@90kg ( +2 reps )
-Nice, grip is catching up fast as always.
UPRIGHT BB ROW:
10@30kg
10@30kg
10@30kg
10@30kg
-Very nice.
BICEPS BB CURL:
10@25kg
10@25kg
10@25kg
10@25kg
-Very nice.
TRICEPS PUSHDOWN:
10@120lbs
10@120lbs
10@120lbs
10@120lbs
-Very nice.
Was supposed to up weight in the arms stuff but i missed that workout last week so i re-did it.
DAILY SMR:
none
SMR COMMIT COUNT: 11/17
I am getting lazy with that again, FFFFFUUUU, gotta step my game up.
-
18 June 2015
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
Dynamic warmup 10'
BILATERAL LINE HOPS:
2x40 L-R
2x40 front-back
MR HALF TUCKS:
4x10
JUMPS SQUATS:
3x5@20kg
DEPTH JUMPS:
5@9''
5@18''
DEPTH DROPS
3x5@27''
DAILY SMR:
Foam rolling:
IT bands:
3 sets of 5 slow up and down rolls
Quads:
3 sets of 5 slow up and down rolls
Stretching:
Quads, hamstrings, hip flexors, calves:
1 sets throughout the day, 2 min holds at each position.
SMR COMMIT COUNT: 12/18
-
Have you noticed much of a difference in your body with your daily SMR ratio lately?
-
Yes, huge difference. I was feeling my legs stiff and tight and tired all the time. Now this is gone, they are always fresh.
And i have not even been doing it right, i still do small sessions and not so often.
-
20 June 2015
Bodyweight@session : ~82kg , season low
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #37( Week #15)
HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
1@60kg
0@65kg
0@62,5kg
2@55kg
5@50kg
-Not strong for >60kg but generally very good. 5@50kg was great.
HIGH BAR ATG PAUSED SQUAT:
5@20kg
5@40kg
5@60kg
5@70kg
3@82,5kg ( +2,5 kg )
10@62,5kg ( +2,5 kg )
-Paused ATG is the truth.
Also, 82,5kg is now >BW, heh, being light is funny.
SEATED NEUTRAL GRIP DB OHP
10@16kg each hand
10@16kg each hand
10@16kg each hand
8@16kg each hand
-Same with last time, feeling kinda weak.
BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
10 each hand @ 36kg ( +1 rep per hand )
20 each hand @ 26kg ( +2 reps per hand )
-Beasted them.
SEATED PAUSED CALF RAISE:
15@60kg
15@60kg
13@60kg ( +1 rep )
DAILY SMR:
Foam rolling:
None
Stretching:
Quads, hamstrings hip flexors, calves:
1 sessions throughout the day, 2 min holds at each position.
SMR COMMIT COUNT: 13/20
-
Yes, huge difference. I was feeling my legs stiff and tight and tired all the time. Now this is gone, they are always fresh.
And i have not even been doing it right, i still do small sessions and not so often.
Nice. An even bigger reminder for me to get my shit together on this.
-
22 June 2015
Bodyweight@session : ~83kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #38 , ( Week #16 )
HANG POWER CLEAN
5@20kg
3@30kg
3@40kg
3@50kg
3@50kg
3@50kg
3@50kg
3@50kg
-5x3@50kg is now easy. Nice.
RDL:
8@82,5kg ( +2,5 kg )
8@87,5kg ( +2,5 kg )
8@92,5kg ( +2,5 kg )
-Grip was great so RDLing was great too.
BENCH PRESS:
11@60kg ( +1 reps )
8@60kg
6@60kg
Total = 25 reps ( +1 reps )
Drop-set : 12@50kg
-Back to 25 reps, good control too, nice.
DEAD HANG PULLUPS:
8@BW
6@BW
6@BW ( +1 reps )
Total = 20 reps
Drop-set : Lat-Pulldown 12@150lbs
-Wow, progress after idk, forever.
STANDING CALF RAISE MACHINE:
30@BW+50kg
25@BW+50kg ( -3 reps )
22@BW+50kg ( -1 rep )
-Weak, weird.
DAILY SMR:
None.
SMR COMMIT COUNT: 13/22
Meh, i am slacking, gotta step my game up.
-
23 June 2015
Bodyweight@session : ???
Soreness : hamstrings : chest, lats, calves
Injuries/aches : none
RUNS & JUMPS SESSION :
Dynamic warmup 10'
TEMPO RUNS:
3x5x80m@~70%
Starting every minute, times were around ~17s so rest between runs around ~43s.
Rest between sets 3'.
Felt good.
TODDDAY METHOD JUMPS:
SVJ : average 25'', max 26''
Dropstep : average 30'' , max 30.5'' , SEASON BEST!
1-step DLRVJ : average 29'', max 30''
-Got an LBSS session, hyped as crazy from the dropstep season PR, unable to even match it with an extra step though :uhhhfacepalm:
DAILY SMR:
None.
SMR COMMIT COUNT: 13/23
Oh come oooooon.
-
-Got an LBSS session, hyped as crazy from the dropstep season PR, unable to even match it with an extra step though :uhhhfacepalm:
:uhhhfacepalm:
-
24 June 2015
DAILY SMR:
Foam rolling:
IT bands:
3 sets of 10 slow up and down rolls each leg
Stretching:
Quads, hamstrings, hip flexors, calves:
1 sets throughout the day, 2 min holds at each position.
SMR COMMIT COUNT: 14/24
That was nice.
-
25 June 2015
Bodyweight@session : ~83,5kg
Soreness : hamstrings
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #39( Week #16 )
MUSCLE CLEANS:
5@20kg
5@25kg
5@30kg
5@35kg
5@40kg
4@45kg
3@50kg ( new set )
-Great.
HALF SQUAT:
5@20kg ( jump squat )
5@60kg
5@80kg
5@100kg
5@120kg
5@130kg
-Excellent although I skipped them last week! Top session was arguably best half squats set ever.
I filmed to check form, everything damn solid, also very impressed with the concentric speed.
UPRIGHT BB ROW:
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
8@30kg ( +2,5 kg ) , ( -2 reps )
-Strong.
BICEPS BB CURL:
10@27,5kg ( +2,5 kg )
10@27,5kg ( +2,5 kg )
10@27,5kg ( +2,5 kg )
9@27,5kg ( +2,5 kg ) , ( -1 rep )
-Strong.
TRICEPS PUSHDOWN:
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
-Strong.
DAILY SMR:
none
SMR COMMIT COUNT: 14/25
-
26 June 2015
Bodyweight@session : ???
Soreness : hamstrings : stiff quads
Injuries/aches : none
RUNS & JUMPS SESSION :
Dynamic warmup 10'
TEMPO RUNS:
3x5x80m@~80%
Starting every minute, times were around ~15-16s.
Rest between sets 3'.
-Great, felt i could take longer strides, was 10% faster with the same effort.
TODDDAY METHOD JUMPS:
SVJ : 26''
Dropstep : 30''
1-step DLRVJ : 29''
Slow 1-step DLRVJ : 30.5''
-Looks like speed ( even low speed ) fucks me up. Horrible FA? Dunno, runups are a mess.
I am going to move my jumps prior to the runs, maybe the accumulated fatigue from the sprints messes with FA/RFD etc.
DAILY SMR:
Stretching:
Quads, hamstrings, hip flexors, calves:
1 sets throughout the day, 2 min holds at each position.
SMR COMMIT COUNT: 15/26
-
You still have a better vert at 40 than me at 30. I think my SVJ is ~24 right now, dropstep ~26 or so. And you don't squat 120x7, low bar or whatnot.
-
But you can slrvj 35 or so being at your worse condition ever.
Anyway, I get what you are saying. But it is not about comparing me to you or someone else but comparing me to me.
I have been wanting to talk about it a lot, but it is not the time yet, wait 1 more month till my 'training season' ends.
-
I don't get it though. I mean I know everybody is different and all that, but something is "afoot" here. Maybe you have stronger quads or something?
Granted, I'm 10 kg heavier than you. So there you go.
-
Yeah, i hear you. Weight also doesn't affect, i had 30'' SVJ / 34'' dropstep being ~90kg and about just as strong (weak) as now.
Maybe if there is a measurement, a quantity for expressing strength at the half squat depth ( or the DLRVJ depth if you will ), i can say i am good at it. For example, i remember you complaining about half squats with what, 100kg? And while my fulls squat max is around 110kg now, i can do 5 reps of half squats with 130kg extremely fast ( concentric much less than 1s ). Is that strong quads? hamstrings? good RFD? i have no clue.
27 June 2015
Bodyweight@session : ~83,5kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #40( Week #16)
HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
1@60kg
0@65kg
0@65kg
0@65kg
-Was pretty close to 65, almost got it. Nice.
HIGH BAR ATG PAUSED SQUAT:
5@20kg
5@40kg
5@50kg ( extra set )
5@60kg
5@75kg ( +5 kg )
3@85kg ( +2,5 kg )
10@65kg ( +2,5 kg )
-Very good progress.
SEATED NEUTRAL GRIP DB OHP
10@16kg each hand
10@16kg each hand
10@16kg each hand
10@16kg each hand ( +2 reps )
-Nice.
BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
10 each hand @ 36kg
20 each hand @ 26kg
-Same with last time, gonna stay for a while and make them 'tighter'.
SEATED PAUSED CALF RAISE:
15@60kg
15@60kg
15@60kg ( +2 reps )
-Nice.
DAILY SMR:
none, bleh
SMR COMMIT COUNT: 15/27
-
Yeah that's why I say it's weird. Obviously there's an underlying cause... but I haven't been able to find out what it is. Long story short, it doesn't REALLY matter. You can only control what you can control, and that is strength, body composition and movement efficiency, pretty much.
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^^^Word!
28 June 2015
Bodyweight@session : ???
Soreness : hamstrings : quads and hamstrings and a tiny bit calves
Injuries/aches : none
RUNS & JUMPS SESSION :
Dynamic warmup 10'
2,5 KM ( ~1,5 MILE ) RUN :
Time : 18m:50s
Average speed : ~8 kmh
-Was jog and not run, wanted to do a LISS sesion. Was nice.
JUMPS:
Only the very low ( 9'6'' ) rim was free. I don't like jumping there, cant sync my rim touch well, plus i don't know where exactly i touched it because it is below wrist.
It was a 'bad' session because of the tired legs anyway, was getting 26'' SVJ / 28'' dropstep and 1 step.
And then... i had an apocalypse, an epiphany. I realized i am not actually trying to push off the balls of my feel with everything i got. It is like i have forgotten how to do a ME jump. I think this started with that long-term quad injury i had, that i kept re-flaring whenever i did a true ME jump. And because the time span was too long ( 8 months or so ) it became habitual?
So anyway, i said, Ok, now push it. At the first jump i failed. Next too. I couldn't push, the inhibition is still there. And after a few tries, i got it! Boom, 2'' higher immediately and repeatable. But more important, it felt great. Like the good oldtimes. I was always a voluntary force jumper anyway, so losing that aspect explains why i don't jump what i should be jumping ( according to my strength levels and body composition, compared to myself in the not-so-long past ).
Now i am not running into conclusions yet, gotta see how this works when fresh, if it is repeatable etc etc. But it is just felt great. And it feels very hopeful and motivational.
DAILY SMR:
None, booooooooo.
SMR COMMIT COUNT: 15/28
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Yeah that's why I say it's weird. Obviously there's an underlying cause... but I haven't been able to find out what it is. Long story short, it doesn't REALLY matter. You can only control what you can control, and that is strength, body composition and movement efficiency, pretty much.
also sleep quality and, to an extent, mental state while jumping.
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29 June 2015
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #41 , ( Week #17 )
HANG POWER CLEAN
5@20kg
3@40kg
3@50kg
3@50kg
3@50kg
3@50kg
3@50kg
-50kg getting too light, should have done a few 52,5.
RDL:
8@85kg ( +2,5 kg )
8@90kg ( +2,5 kg )
8@95kg ( +2,5 kg )
-Awesome.
BENCH PRESS:
10@60kg ( -1 reps )
8@60kg
7@60kg ( +1 reps )
Total = 25 reps
Drop-set : 13@50kg ( +1 reps )
-Ok.
DEAD HANG PULLUPS:
8@BW
7@BW ( +1 reps )
6@BW
Total = 21 reps ( +1 reps )
Drop-set : Lat-Pulldown 12@150lbs
-Nice.
STANDING CALF RAISE MACHINE:
30@BW+50kg
26@BW+50kg ( +1 reps )
23@BW+50kg ( +1 reps )
-Such burn, very TUT, wow.
DAILY SMR:
None, FFFFUUUUUUUUU
SMR COMMIT COUNT: 15/29
-
What tempo do you have on the calf raises?
-
1:0:1 for them, which means no pause or slow eccentric, goal is 3x30.
But the other day of the week that i do seated raises i do 3x15 in 1:1:2 tempo, slow eccentric and pause at both ends of ROM.
-
Why do you do seated raises.
Btw, I do something like explosive concentric, pause, 3 second eccentric.
-
Don't seated calf raises mainly hit the soleus while standing calf raises mainly hit the gastrocs? And the gastrocs are more important for jumping...
-
Yes
-
Agreed, i ignored seated raises all those years for the same reasons. But i am doing them this year, actually i started doing them before my ski week and i liked them and kept them.
Nothing bad at adding some variety. Plus, because of the lighter load ( no BW ) you can really focus on the ROM.
And raptor yes, i do the concentric explosive ( as much as i can anyway ) at both variations.
Was thinking the third option, go heavier, do less reps with longer eccentric, just like you do i guess. Soon.
Yesterday : rained like crazy so couldn't go out. At least i got back to SMR:
Foam rolling : IT bands, quads , 3x10
Stretch : Quads , hip flexors, hamstrings, calves , 1 session, 2 mins hold each position.
SMR COMMIT COUNT: 16/30
-
Do you think RDL is better than DL, GHR or BSS? Any reason why you prefer it?
-
Hm. There is no better or worse here, depends what you want to do.
DL is a great compound exercise. The bad : you are never really sure about form as you go heavy, also you can lift a lot of load with back and not legs. Finally, it is not 100% pchain, quads help a lot too.
GHR : great one but most of us can't do even 1 legit rep, so unless you are already very strong you can't do them for volume.
BSS : Love it, hits the glutes like no other exercise.
RDL : I like it because you can really control form and you can go for volume ( unlike the DL ). Supposedly it hits the glutes too, but tbh that is minimal for me.
Hip thrusts : You didn't mention them but that is a great one of the same 'group'.
So the reason i prefer RDLs is that it is easy to setup and you go heavy(ish) too so you get all that added benefit ( traps, core, CNS, grip ) with no sacrifice at the original goal.
I should be doing lunges or BSS or hip thrusts too that day and i don't know why i don't, I did lunges at the beginning but at some point i stopped and i just realized it. :uhhhfacepalm:
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1 July 2015
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #42( Week #17)
MUSCLE CLEANS:
5@20kg
5@30kg
5@40kg
5@45kg ( +1 rep )
3@50kg
-Great.
HALF SQUAT:
5@20kg ( jump squat )
5@60kg
5@80kg
5@100kg
5@120kg
5@135kg ( +5 kg ) , ( - depth )
-Fuck, lost depth at top set. Not quarters but lot halves either, let's say they were 1/3.
UPRIGHT BB ROW:
10@32,5kg
10@32,5kg
10@32,5kg
10@32,5kg ( +2 reps )
-Nice
BICEPS BB CURL:
10@27,5kg
10@27,5kg
10@27,5kg
10@27,5kg ( +1 rep )
-Nice
TRICEPS PUSHDOWN:
10@140lbs ( +10 lbs )
10@140lbs ( +10 lbs )
10@140lbs ( +10 lbs )
8@140lbs ( +10 lbs ) , ( -2 reps )
-Very strong. Finally reached failure.
DAILY SMR:
none
SMR COMMIT COUNT: 16/31
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The bad : you are never really sure about form as you go heavy, also you can lift a lot of load with back and not legs.
Yeah, for DL you need really good hamstring ROM to be able to do the first part of the lift without using your back, I don't think most people have that much ham flexibility.
http://www.youtube.com/watch?v=V5jcPSxQZo0
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I would beg to differ. It's not the hamstring flexibility that's lacking, it's the hip flexor flexibility.
When you have short hip flexors you put the pelvis in anterior tilt. That stretches the hamstrings continuously. And when you ask of them to stretch EVEN MORE they start to get out of range of motion. And then you obviously think it's them that is the culprit. When in fact, they shouldn't have been that elongated to begin with.
Solve the hip flexor flexibility problem, get the pelvis in a neutral position, get the hamstrings back to their original length (shorter, that is) and then you'll be able to stretch them properly.
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I would beg to differ. It's not the hamstring flexibility that's lacking, it's the hip flexor flexibility.
When you have short hip flexors you put the pelvis in anterior tilt. That stretches the hamstrings continuously. And when you ask of them to stretch EVEN MORE they start to get out of range of motion. And then you obviously think it's them that is the culprit. When in fact, they shouldn't have been that elongated to begin with.
Solve the hip flexor flexibility problem, get the pelvis in a neutral position, get the hamstrings back to their original length (shorter, that is) and then you'll be able to stretch them properly.
This.
Also means they struggle to fire along with the glutes and do the job required of them.
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I would beg to differ. It's not the hamstring flexibility that's lacking, it's the hip flexor flexibility.
When you have short hip flexors you put the pelvis in anterior tilt. That stretches the hamstrings continuously. And when you ask of them to stretch EVEN MORE they start to get out of range of motion. And then you obviously think it's them that is the culprit. When in fact, they shouldn't have been that elongated to begin with.
Solve the hip flexor flexibility problem, get the pelvis in a neutral position, get the hamstrings back to their original length (shorter, that is) and then you'll be able to stretch them properly.
Not everyone has the same flexibility imbalances.
That might have been true in your case, but I do more hip flexor stretches than any other muscle. I did the Thomas test and I don't think I have an anterior pelvic tilt but I do know that I have tight hamstrings.
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Well, my point was that whatever the reasons, DL can easily become a back pulling thing. But still, a properly executed DL is an awesome compound movement.
2 July 2015
Went jumping. Legs were tired/stiff.
SVJ : max 26''
Dropstep : max 30.5'', ties season best
1, 2 step DLRVJs : max 30''
Playing a lot with form, adding some volume, trying to make runups more efficient. Kinda worked, got 30'' of 2 steps that i couldn't do recently.
Also looked back at my log a lot, it seems that 4-5'' was always the SVJ-RVJ gap for me. So it looks like it is a pure power ( strength ) thing, and not reactivity or whatever.
If i manage to get my SVJ up, RVJ will follow. I have no idea how to do that though, i am probably at the best relative strength/body composition condition ever.
I haven't done a true recovered ME jumps session yet though, gotta wait and see what happens then.
-
4 July 2015
Bodyweight@session : ~83kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #43( Week #17)
HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
1@60kg
1@65kg , :personal-record:
-Hip hip hurraaaayyyy. ( hip pun intended )
I think it is lifetime PR, i have 70kg singles and 65kg triples logged but they are false, i was using the 15kg bar back then thinking it was 20kg.
HIGH BAR ATG PAUSED SQUAT:
5@20kg
5@40kg
5@50kg
5@60kg
5@75kg
3@85kg
10@65kg
-Same loads and reps but more solid depth and strict pauses at top sets.
SEATED NEUTRAL GRIP DB OHP
10@18kg each hand ( +2 kg)
10@18kg each hand ( +2 kg)
9@18kg each hand ( +2 kg) , ( -1 rep )
7@18kg each hand ( +2 kg) , ( -3 reps )
-Very good.
BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
10 each hand @ 36kg
20 each hand @ 26kg
-Again, same weight and reps but better control.
SEATED PAUSED CALF RAISE:
15@60kg
15@60kg
15@60kg
-Same story re weight/reps/control.
DAILY SMR:
none, FML
SMR COMMIT COUNT: 16/34
I am such an asshole, if there is no real problem ( pain, tightness etc ) i cant motivate myself to foam roll / stretch.
Idiot!!!
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7 July 2015
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #44, ( Week #18)
HANG POWER CLEAN
5@20kg
3@40kg
3@50kg
3@50kg
3@50kg
3@52,5kg ( +2,5 kg )
3@52,5kg ( +2,5 kg )
-Very nice.
RDL:
8@90kg ( +5 kg )
8@95kg ( +5 kg )
5@100kg ( +5 kg ) , ( -3 reps )
-Went up too much, grip gave up on me at top set.
BENCH PRESS:
8@62,5kg ( +2,5 kg ) , ( -2 reps )
6@62,5kg ( +2,5 kg ) , ( -2 reps )
6@62,5kg ( +2,5 kg ) , ( -1 rep )
Total = 20 reps ( -5 reps )
Drop-set : 13@52,5kg ( +2,5 kg )
-Load increase attacked hard the total reps. Wanted a bit better.
DEAD HANG PULLUPS:
8@BW
7@BW
6@BW
Total = 21 reps
Drop-set : Lat-Pulldown 12@150lbs
-Same with last time, better control, feeling stronger.
STANDING CALF RAISE MACHINE:
30@BW+50kg
28@BW+50kg ( +2 reps )
25@BW+50kg ( +2 reps )
-Nice
DAILY SMR:
None
SMR COMMIT COUNT: 16/37
If i don't get back at them this week i stop logging them, very disappointed ( but obviously not enough to get down and do a few rolls and stretches :pissed: ).
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8 July 2015
Went to the park and jumped.
Heights were the same, 26'' SVJ, 30'' everything else, got a couple of 30.5'' off 1 step.
However i see some improvement: 30'' was repeatable in all jumps and, more important, runups are improving. Starting to 'feel' them, like i can 'feel' and 'control' the horizontal to vertical transfer.
As a result, after a long long time, the runup jumps felt better, 30'' felt easier from 1 and 2 steps ( and i got it from 3 steps too ) than from the more voluntary force dropsteps.
Encouraging.
-
9 July 2015
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #45( Week #18)
MUSCLE CLEANS:
5@20kg
5@30kg
5@40kg
5@45kg
4@50kg ( +1 rep )
-Great.
HALF SQUAT:
5@20kg
5@60kg
5@80kg
5@100kg
5@120kg
5@135kg ( +depth )
-Got my top set right this time. Legit depth, great speed, awesomeness!
UPRIGHT BB ROW:
10@35kg ( +2,5 kg )
10@35kg ( +2,5 kg )
10@35kg ( +2,5 kg )
9@35kg ( +2,5 kg ) , ( -1 rep )
-Very nice.
BICEPS BB CURL:
10@30kg ( +2,5 kg )
10@30kg ( +2,5 kg )
9@30kg ( +2,5 kg ) , ( -2 reps )
8@30kg ( +2,5 kg ) , ( -1 rep )
-Very nice.
TRICEPS PUSHDOWN:
10@140lbs
10@140lbs
10@140lbs ( -1 rep )
8@140lbs
-One less rep than last time but i think i was going slower. Strong anyway.
-
11 July 2015
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #46( Week #18)
HANG POWER CLEAN
Was sort on time , skipped.
HIGH BAR ATG PAUSED SQUAT:
5@20kg
5@40kg
5@50kg
5@60kg
5@75kg
2@90kg ( +5 kg ) , ( -1 rep )
MEBM : 20@60kg ( -5 kg ) , ( -pause ) , ( + 10 reps )
-Switched my finisher from 10xpaused to 20xMEBM, not paused, still ATG. Was a killer.
SEATED NEUTRAL GRIP DB OHP
10@18kg each hand
10@18kg each hand
10@18kg each hand ( +1 rep )
10@18kg each hand ( +2 reps )
-Awesome. Was sharing DBs with another guy though so breaks were 90s instead of 60.
BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
10 each hand @ 36kg
20 each hand @ 26kg
-Even better control. Still not strong enough to go to >36 though.
SEATED PAUSED CALF RAISE:
Also skipped because of time restriction.
-
60x20 is hell for me, high bar.
-
Was hell for me too, lol. After rep 13-14 it is all mental though.
Also, something very interesting, the following days i have glutes DOMS. Nice...
-
13 July 2015
Bodyweight@session : ~85kg , it is going up but it is intended
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #47, ( Week #19)
HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
1@60kg
0@65kg
0@65kg
0@65kg
-Stupid misses, i was pulling good, just couldn't slip myself under the bar. Dunno why. Still strong.
RDL:
8@90kg
8@95kg
7@100kg ( +2 reps )
-Grip much better, nice.
BENCH PRESS:
10@62,5kg ( +2 reps )
7@62,5kg ( +1 rep )
6@62,5kg
Total = 23 reps ( +3 reps )
Drop-set : 13@52,5kg ( +2,5 kg )
-Nice.
DEAD HANG PULLUPS:
8@BW
6@BW ( -1 rep )
5@BW ( -1 rep )
Total = 19 reps ( -2 reps )
Drop-set : Lat-Pulldown 11@150lbs ( -1 rep )
-Back was weak today, don't know why.
STANDING CALF RAISE MACHINE:
30@BW+50kg
27@BW+50kg ( -1 rep )
23@BW+50kg ( -2 reps )
-Small regress here too. Hm.
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16 July 2015
Bodyweight@session : ~84kg
Soreness : stiff quads, i wonder why, lol
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #48( Week #19)
MUSCLE CLEANS:
5@20kg
5@30kg
5@40kg
5@45kg
5@50kg ( +1 rep )
-Getting good at them.
HALF SQUAT:
5@20kg
5@60kg
5@80kg
5@100kg
5@120kg
5@140kg ( +5 kg ) , ( -depth )
-Fuck, quads were too tight/stiff. Couldn't go lower than 1/3, quads actually hurted.
Pity i can't count the lifetime PR of 1RM/BW (1.88 ). Next week.
UPRIGHT BB ROW:
10@35kg
10@35kg
10@35kg
8@35kg ( -1 rep )
-Typical, as i get better hold of the weight i go slower so i end up doing less reps.
BICEPS BB CURL:
10@30kg
10@30kg
9@30kg
8@30kg
-Better control here too, no rep loss either.
TRICEPS PUSHDOWN:
10@140lbs
10@140lbs
10@140lbs
9@140lbs ( +1 rep )
-Nice and strong.
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18 July 2015
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #49( Week #19)
HANG POWER CLEAN
Was sort on time , skipped.
HIGH BAR ATG PAUSED SQUAT:
5@20kg
5@40kg
5@60kg
5@75kg
3@90kg ( +1 rep )
MEBM : 20@60kg , no pause
-Happy with the 90kg triple and the overall paused performance. MEBM is brutal.
SEATED NEUTRAL GRIP DB OHP
10@18kg each hand
10@18kg each hand
9@18kg each hand ( -1 rep )
8@18kg each hand ( -2 reps )
-Small regress here. Shorter breaks/deeper ROM/slower pace is the reason.
BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
10 each hand @ 36kg
20 each hand @ 26kg
-26kg dropset got easy, should have done heavier.
SEATED PAUSED CALF RAISE:
STANDING SL PAUSED CALF RAISE:
15 each leg @ BW
15 each leg @ BW
15 each leg @ BW
-Strong.
-
quads too stiff to half squat? what are you, 85? that's weird.
-
quads too stiff to half squat? what are you, 85? that's weird.
Felt that at 30, quite a few times.
-
Well, i am not sure if stiff that i used was the right word. I mean that mixed tight/sore feeling. Similar to after stressing legs a lot, like the day after an all out competitive bball game.
Also, I was referring to my top set only, that was also not clear. Up to 120kg i had no problems. It may be just half squats but 5x140kg is around 150-160% 1RM and the heaviest i have put on my back in 4-5 years.
But still, that comment was another self-reminder that i should start stretching and foam rolling again. I was feeling the same 'stiffness' a couple of months back, i got into daily SMR to fix it, it worked, then i stopped and it is back. And yet i still don't SMR. FML.
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20 July 2015
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : left lower back pull?
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #50, ( Week #20)
HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
1@60kg
0@65kg
1@65kg , ties :personal-record:
-Back didn't bug. Had the 'bad' bar ( bended from weights, not good for cleans ). Still tied PR, great.
RDL:
8@90kg
7@95kg ( -1 reps )
6@100kg ( -1 reps )
-Back didn't bug but was feeling cautious/afraid.
BENCH PRESS:
10@20kg
10@30kg
10@40kg
8@50kg
3@60kg
13@40kg
-Have been reviewing my form and many BP form articles lately and decided to reset myself.
Significant load decrease, but also significant form improvement feeling. Was really bench pressing now.
DEAD HANG PULLUPS:
6@BW ( -2 reps )
5@BW ( -1 rep )
5@BW
Lat-Pulldown:
10@150lbs
10@150lbs
-Back really bugged at those, had to cancel third pullup set and replace with lat pulldowns.
STANDING PAUSED CALF RAISE MACHINE:
10@BW+40kg
8@BW+50kg
8@BW+60kg
8@BW+70kg
5@BW+8kg
-Chanced tempo from 1:0:1 to 1:1:5. Dunno why, got tired of 3x30.
Back bugged here too on the last heavier sets. Compromised performance.
So i managed to pull/strain my left lower back this morning by... sneezing!!! Being an old fragile fart sucks bigtime!!! :uhhhfacepalm: >:( :pissed:
Trained through it keeping it safe. Went fine considering.
-
21 July 2015
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
RUNS & JUMPS SESSION :
1 MILE RUN :
Time : 8m:50s
Average speed : ~10.9 kmh
Pace : ~5m:31s / km
-Was extremely hot. Hottest day of the summer so far. Also haven't run a fast mile for over a month.
However got my 3d fastest time ever, only 20s shy of PR. Very nice!!!
TODDDAY METHOD JUMPS:
SVJ : max 26''
Dropstep : max 30''
1-step DLRVJ : max 30''
2-steps DLRVJ : max 30''
3-steps DLRVJ : max 30,5'' , ties season best, 3-steps RVJ season :personal-record:
-I was not supposed to move out to even 2 steps, but although the max height was not improving, the feeling was.
And i was right, 3-steps felt the most powerful and got the highest jump too.
Awesome considering i haven't jumped for 2 weeks.
-
23 July 2015
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #48( Week #19)
MUSCLE CLEANS:
5@20kg
5@30kg
5@40kg
5@45kg
5@50kg
-Nice.
HALF SQUAT:
5@20kg
5@60kg
5@80kg
5@100kg
5@120kg
5@140kg
-This time i got my top set depth right. So i can claim it , 1RM/BW = 1.87 , lifetime :personal-record: :wowthatwasnutswtf:
To be honest, power-wise i liked the 120 set even more. They were shockingly fast for 120. But 140 has the hype of 3 plates.
UPRIGHT BB ROW:
10@35kg
10@35kg
10@35kg
10@35kg ( +2 reps )
-Great.
BICEPS BB CURL:
10@30kg
10@30kg
10@30kg ( +1 rep )
8@30kg
-Great.
TRICEPS PUSHDOWN:
10@140lbs
10@140lbs
10@140lbs
10@140lbs ( +1 rep )
-Great.
-
I don't think I could be able to half squat 140x5 with my 150 1RM.
By the way - where do you feel the "load" when you're doing the half squats? Like, do you feel the "knees" are loaded or the "hips" are loaded more? (yes, I know, very difficult to determine, but I definitely feel the knees loaded a heck-of-a-lot more than the hips)
-
i'm with raptor, my knees are strained very heavily (uncomfortably so) during half squats. much, much more so than during full squats.
-
In fact, I would say a "full" squat (below parallel or whatever) is more "comfortable" or "accessible" than a half squat.
Not sure how good that sounds for someone who wants to jump high. Every good jumper I know would disagree with this statement strongly (except for people like Kingfish or guys who jump very high from a standstill).
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I feel much better with halves than full squats. But i am not a good jumper, lol. Full squat has never felt comfortable for me. Too long legs, too short torso, i feel i have to descent forever, and when i reach down i feel that everything is at a wrong/abnormal angle&place. But I still do my best, gotta keep those VMOs involved.
Also, FWIW, i feel no stress at all at the knee area with halves, all the muscular stress is at the outter quads ( and no VMO ) , all the joint stress is at the hip joint.
But then again, i feel no stress at all at the knees whatever i do. They are bionic. I can still go do ME jump sessions on concrete and never feel a thing. Cross your fingers though, just in case :P
-
Wow, so different.
-
23 July 2015
Bodyweight@session : ?
Soreness : outer quads
Injuries/aches : none
5 KM JOG :
Time : 42m 30s
Average speed : ~7kmh
Pace : ~8m:30s / km
-Went very easy and controlled, wanted just a nice LISS session.
Body kept wanting to pick up the pace and i had to deliberately slow down all the time.
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24 July 2015
Bodyweight@session : ?
Soreness : none
Injuries/aches : none
TODDDAY METHOD JUMPS:
SVJ : max 27'' , ties season best, ties post injury :personal-record: , repeatable! :wowthatwasnutswtf:
Dropstep : max 30''
1-step DLRVJ : max 31'' , ties season best , repeatable! :wowthatwasnutswtf:
2-steps DLRVJ : max 31'' , ties season best, repeatable! :wowthatwasnutswtf:
3-steps DLRVJ : max 31,5'' , SEASON BEST, ties post injury :personal-record: :wowthatwasnutswtf:
-31,5'' for me is 10'6,5'' , touching rim with the soft base of palm. Got it twice. Damn it feels so good!!!
:ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping:
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now you just need a good lob. :ibjumping: :ibjumping: :ibjumping:
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awesome! :almostascoolasnyancat: :ibsquatting: :wowthatwasnutswtf: :ibjumping:
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Wow, much love, so upvoting, very motivation, such thanks, wow
(https://dl.dropboxusercontent.com/u/314805/gifs/doge_icon.gif)
25 July 2015
Bodyweight@session : ~83,5kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #52( Week #20)
HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
1@60kg
1@65kg , ties :personal-record:
-First time getting 65kg with first try, also first time 60kg was easy. Very nice.
HIGH BAR ATG PAUSED SQUAT:
5@20kg
5@40kg
5@60kg
5@75kg
3@90kg
MEBM : 20@60kg , no pause
-Paused squats were harder than last time, MEBM was easier ( less brutally exhausting to be accurate).
SEATED NEUTRAL GRIP DB OHP
10@18kg each hand
10@18kg each hand
10@18kg each hand ( +1 rep )
8@18kg each hand
-ok.
BENT OVER DB ROW:
10 each hand @ 30kg ( -6 kg per hand )
10 each hand @ 30kg ( -6 kg per hand )
10 each hand @ 30kg ( -6 kg per hand )
10 each hand @ 30kg ( -6 kg per hand )
-Felt i needed a reset here. Maybe silly to reset 1 week before gym season end but whatever.
SEATED PAUSED CALF RAISE:
Didn't to, gym was closing.
-
27 July 2015
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none
[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418)
Workout #53, ( Week #21)
HANG POWER CLEAN
5@20kg
3@30kg
3@40kg
3@50kg
3@50kg
3@52,5kg
3@52,5kg
3@55kg
-Tripling 55 while tired is now easy. Awesome.
RDL:
DEADLIFT:
5@50kg
4@70kg
3@90kg
2@110kg
1@130kg
1@150kg , lifetime :personal-record: , previous was 140kg
-I cancelled RDL and maxed out deadlifts. I have no idea why. Was fun. 130kg very easy and fast. 150kg slow grinder but good form i think.
I haven't deadlifted for 1 year, when i did another max-out, and before that another year and so on. Maybe i should DL more.
BENCH PRESS:
10@50kg
8@50kg
8@50kg
-Even weaker with this 'new' reseted form than my already girly-weak bench.
However i see the potential of bringing it up, it feels a more legit/stable movement.
DEAD HANG PULLUPS:
9@BW ( +1 rep ) , lifetime :personal-record:
6@BW
6@BW ( +1 rep )
Total = 21 reps ( +2 reps )
Drop-set: Lat-Pulldown: 11@150lbs
-Awesome.
STANDING PAUSED CALF RAISE MACHINE ( 1:1:5 ):
8@BW+80kg
8@BW+80kg
8@BW+80kg
8@BW+80kg
-Awesome, currently love those, much better than high-rep normal speed ones.
-
a 5s eccentric sounds like hell on earth.
-
28 July 2015
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
RUNS & JUMPS SESSION :
1 MILE RUN :
Time : 8m flat , :personal-record: :personal-record: :personal-record: , destroys previous PR by 30 seconds
Average speed : ~12 kmh
Pace : ~5m / km
-Awesomeness!!! Was a hard run though, i'd say 9-9,5 RPE
TODDDAY METHOD JUMPS:
SVJ : max 26''
Dropstep : max 29,5''
1-step DLRVJ : max 30''
2-steps DLRVJ : max 29''
3-steps DLRVJ : max 30
-Don't know if it was the extreme heat or the hard run but those wouldn't work.
That was the 7th out of the last 8 workouts ( and 4th consecutive ) that i got to use the :personal-record: icon.
Forgive the arrogance but...
(http://www.reactiongifs.us/wp-content/uploads/2015/02/somebody_stop_me_the_mask.gif)
-
Pace : ~5m / km
5 meters/kilometer?
:trollface:
BTW... you do jumps after running one mile? Are you nuts?
-
BTW... you do jumps after running one mile? Are you nuts?
A mile ain't that bad though, if it is not all out like last night. It warms you up pretty well, a 10 minutes mile is a quick jog.
My 'full ordinary' sequence is a fast but not all out mile ( 7-8 RPE, 9-10 minutes ) , 10-15 tempos 80-100m @70% and then the jumps.
And i am able to progress the jumps with that sequence. But yeah, a good dynamic warmup and then just the jumps serves the jumps better, no doubt.
-
I would probably have a ~100% collapse rate in my plants after that, or 12 inch jumps at the most.
-
30 July 2015
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
3@30kg
2@40kg
1@50kg
1@60kg
0@67,5kg
0@67,5kg
0@67,5kg
-Failed the PR attempts. First one was close, the others not.
HALF SQUAT:
5@20kg
5@60kg
5@80kg
5@100kg
5@120kg
5@140kg
-No go, quads were very stressed at reversal. Had to play it safe and cancel the top set.
UPRIGHT BB ROW:
10@35kg
10@35kg
10@35kg
10@35kg
-Great.
Then i gym was closing so I had to complete the workout at home with my 10kg DBs.
BICEPS BB CURL:
BICEPS DB CURL:
12@10kg each hand
12@10kg each hand
12@10kg each hand
12@10kg each hand
-10kg is to light so did slow negatives, like 1:1:2. Nice.
TRICEPS PUSHDOWN:
TRICEPS DB EXTENSIONS:
10@10kg each hand
10@10kg each hand
10@10kg each hand
10@10kg each hand
-That was extremely hard, limited ROM at last reps in all sets.
-
It's so weird looking how much you smoke me on the half squats and how much you struggle with the hang cleans while also being able to do a proper catch on the shoulders. Very interesting.
I guess you have better quads/better structure for quad "expression" whereas I have better PC. I don't know.
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It could be the other way around. My HPC is not that low, it is around 60-70% of my squat 1RM. Your HPC is ~20kg heavier than mine but your full squat and deadlift are ~40kg heavier than mine. Also my half squat numbers are rather normal compared to my full squat. Ok, maybe a 10% better than expected but that is all. So maybe it is your half squat that is very weak compared to your other lifts. It may be muscular recruitment ( quad vs hip dominant ), it may be structural ( limb lengths, body metrics etc ), it may be whatever.
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It's really, really weird.
When I jump off two, for example for a jumpshot, I feel 100% quad. No glute no nothing. In fact, my two leg jump with a ball in hand looks and feels horrible, for a jumpshot. And when I land I feel like crashing. I basically just bend at the knees and jump, the hips don't do anything.
So how can I be quad dominant in a jump and yet suck at half squatting? Doesn't make any sense. Unless I have weak quads and even weaker posterior chain, so the CNS is like "well OK, let me choose a knee bend since the quads are a bit stronger".
But then shouldn't I be better at half squats, like high bar squats (although it's a serious flexiblity issue there that is limiting me) and suck at deadlifts?
Really weird.
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Maybe the hips don't feel recruited but they actually are. What we feel is not what happens.
But try this ( if you haven't, which i am sure you have ): go jumping and focus on forcing it. After the plant and when putting power to jump think hard and try to feel and push your hips and glutes and hamstrings to explode you up. Might work, i found recently i was inhibiting my quad strength in the jump, i think as a result of my 8 month quad strain a couple of years back . I still haven't switched to auto, i do have to actively think "don't hold back, make them fire with all they got", but it works.
1 August 2015
Bodyweight@session : ~83,5kg
Soreness : none
Injuries/aches : none
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
5@80kg
3@90kg
2@100kg
1@110kg
MEBM : 25@60kg , diesel
-Never saw the 110kg coming. Was true 1RM, stuck in the half squat rising for 1-2 seconds.
25 reps for the MEBM is PR i think. Felt like a century. Squatting over 20 reps distorts time, i am telling you!
SEATED DB ARNOLD PRESSES
12@10kg each hand
12@10kg each hand
12@10kg each hand
12@10kg each hand
NEUTRAL GRIP CHINUPS:
8@BW
7@BW
6@BW
Drop set : CG lat pulldown 12@150lbs
SEATED PAUSED CALF RAISE:
15@60kg
15@60kg
15@60kg
-
raptor have you tried, on jump shots, focusing primarily on flexing your glutes from the bottom of the knee bend through the wrist snap? i find that that really helps my form.
-
I can't. I have no glute control while with both legs planted etc. It's complicated.
-
You can't flex your glutes while standing?
-
I can, if my knees are straight. Once they start to approach a half-squat depth, getting the glutes to fired requires a tremendous amount of effort. Like, actively thinking about that happening like crazy. No wonder my half squat sucks.
On the other hand, the glute recruitment becomes better if I just push the hips back, like in a RDL. But once the knees bend (knees travel forward) as in a jump or half squat, the glutes are being turned off.
-
Updated the final results in my original post of the [HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg106418/#msg106418) :
RESULTS ( 20 weeks ):
BW : ~87kg ----> ~84kg ( average wet weight at session )
HANG POWER CLEAN : 55kg max ---> 65kg max ( PR )
SQUAT : Played around with it a lot, front squats, paused, MSEM, MEBM, 3RM etc.
Was improving each one but can't report an overall progress.
Only at half squat that i did consistent : 5@110kg ---> 5@140kg ( PR )
RDL : 3x8@85kg ---> 8-8-7@90-95-100kg
BENCH: 12-8-7@55kg ---> 10-7-6@62,5kg
PULLUPS : 7-5-4 ---> 8-7-6 ( PR )
DB ROW : 12-10-8@30kg ---> 10-10-10@36kg
UPRIGHT ROW : 10-10-8@30kg ---> 4x10@35kg
And last but not least, the jumps:
SVJ : 26'' ---> 27''
Dropstep : 30'' ---> 30'5''
1-Step : 30'' ---> 31''
2-Steps : 29'' ---> 31''
3-Steps : n/a ---> 31,5''
Great success overall, absolute strength increase in everything with a 3kg weight loss too.
A few lifetime PRs in there, season PR in all jumps.
Wanted better progress at HPC but can't complain much, i got a 18% absolute and 23% relative strength increase ( 0,63BW-->0.78BW ) while resetting form and making it as much pure hip-power driven as possible.
Good job!
-
:highfive: :highfive: :highfive: :highfive:
-
Thanks!
2 August 2015
Bodyweight@session : ?
Soreness : sore quads, hamstrings, glutes, calves
Injuries/aches : none
Went to the park. Jogged a mile, relaxed, didn't even time it.
Then tried some jumps, SVJ and dropstep were good ( 27'' / 30'' ) but then i couldn't get over 30'' with more steps.
-
3 August 2015
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
1@60kg
0@67,5
0@67,5
1@65kg, ties :personal-record:
3@60kg , 3RM :personal-record:
0@70kg
-Decided to attempt a double on 60kg after the heavy singles. To my surprise i got a triple.
Then i psyched up for the 70kg huge 1RM PR. Was very very close. But not there.
DEADLIFT:
5@50kg
4@70kg
3@90kg
2@110kg
1@130kg
5@90kg
5@90kg
-Felt something in my left arm during the 130kg so played it safe and didn't go for PR.
BENCH PRESS:
10@50kg
9@50kg ( +1 rep )
8@50kg
Drop-set: 14@40kg
-Nice. Embarrassingly weak but nice. It will go up, i know.
DEAD HANG PULLUPS:
8@BW ( -1 rep )
7@BW ( +1 rep )
7@BW ( +1 rep )
Total = 22 reps ( +1 rep ) , :personal-record:
Drop-set: Lat-Pulldown: 11@150lbs
-Lost the first set PR of last time but got the total reps PR. Looks like a tug of war.
STANDING PAUSED CALF RAISE MACHINE ( 1:1:5 ):
8@BW+80kg
8@BW+80kg
8@BW+80kg
8@BW+80kg
-Exhausting but awesome.
-
4 August 2015
Bodyweight@session : ?
Soreness : lower back, chest, lats, calves
Injuries/aches : none
Went to the park. Same story with 2 days ago.
Jogged a relaxed mile (~11 mins ). Then did some jumps, again SVJ and dropstep were good ( 27'' / 30'' ) but then i couldn't get over 30'' with more steps.
Legs are beat. They need rest. But rest is here, got a couple more sessions before i leave for summer holidays.
-
5 August 2015
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : legs way too tight
HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
1@60kg
1@67,5 , :personal-record: :personal-record: :personal-record:
-Got it. Knew i would, 60kg flew up. Maybe had 70 but straight up if i didnt do 67,5, no way i had a 2nd PR in me.
HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
5@80kg
-Aaaand i gave up. Weight was very light but legs were no go, too tight, stressed, tired. That's it for the season.
SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand
BENT OVER DB ROW:
10 each hand @ 30kg
10 each hand @ 30kg
10 each hand @ 30kg
10 each hand @ 30kg
That was it. No more gym, one session tomorrow and im off.
Well timed, seriously need rest.
-
6 August 2015
Did some arms work at home
DB CURLS: 3x12@10kg each hand
DB HAMMER CURLS: 3x10@10kg each hand
TRICEPS DB EXTENSIONS: 3x15@10kg
TRICEPS BENCH DIP: 3x10@BW
UPRIGHT DB ROW : 4x12@10kg each hand
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7 August 2015
Did a dynamic warmup and then attempted some jumps to close the season with jumping PRs.
Instead i got one of the worse jumping session ever, lol. Legs were off, very very tight quads. Had a few plant collapses and even warmup 25'' submax RVJs hurt a lot at takeoff. Still tried to suck it up and see if they would loosen up on the way.
They didn't, felt shit and max height was 29''. :uhhhfacepalm:
Holiday time!!!
(http://blog.adriansandu.com/wp-content/uploads/2012/12/Terminator.jpg)
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Enjoy your time off mate.
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^^^Thanks, so i did!
Holiday-wise, everything was awesome.
Training-wise, total off. No training at all, no stretching at all, no nutrition watching at all, nothing. No disaster either, around the same weight, just a tad fatter.
Totally worth it. Back on track tomorrow, season plan soon.
:lololol:
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^^^Thanks, so i did!
Holiday-wise, everything was awesome.
Training-wise, total off. No training at all, no stretching at all, no nutrition watching at all, nothing. No disaster either, around the same weight, just a tad fatter.
Totally worth it. Back on track tomorrow, season plan soon.
:lololol:
roll tide.
-
25 August 2015
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN
5@20kg
5@30kg
5@40kg
4@50kg
-Better than expected. Easy for legs, hard for wrists/grip.
ATG PAUSED SQUAT:
5@20kg
5@40kg
5@50kg
5@60kg
5@70kg
-Better than expected. Very light on back.
BENCH PRESS:
5@20kg
5@30kg
5@40kg
5@50kg
4@60kg
-As expected.
DEAD HANG PULLUPS:
6@BW
6@BW
6@BW
-Little better than expected.
Nice, didn't feel that rusty, didn't get any cramping ETC, DOMS next morning is still not here ( although i know i ain't skipping it ).
BW exactly where i left it, but that is coming from nothing, i guess workout+increased eating+glycogen+water will shoot it up 1-2kg the following days.
-
Plan for new season:
Feel like getting back to my old habits, gain as much mass and strength as i can till ~February, lean down and peak till next summer.
Important tweaks:
-O-lifts : Keep doing them all year round, add snatches besides HPC.
-Pchain : i have been neglecting glutes work. Gotta keep regular with lunges/BSS.
-Core : constantly neglected. Must do as often as possible, abs and back work.
-Stretch/SMR: Has to become a daily thing, it ain't that hard.
-Cardio : Also as much as possible, even LISS when beat from the weights, gotta stay as fit/lean as i can.
-Jumps : I am never jumping enough, not even close. Must keep at it, even in the winter with SVJs/dropsteps/DJs at home.
-Upper : pump up the volume. Add an accessory exercise for every main lift i do.
-Nutrition : Moar protein. I am at ~100g on off days, 150-200 at gym days. Gotta add 50g to that.
-Sleep : I am a night owl. Always have been. Not gonna change. But i could just deal with it more active, try to go to bed earlier, every hour is a gain.
Program : nothing fancy, i will do something like 3x5 with 15-20 reps finisher at all main lifts , 3x10-12 at accessory stuff.
Nothing out of this word, consistency is the key.
:lololol:
-
With a couple of exceptions this is exactly what I'm looking at doing.
-
Yup, i've noticed our training philosophy is pretty similar in many aspects. I'd like to get to where you are body-wise too, 90-ish kg lean-ish is more appealing to me than 80-ish super-lean.
For now i am ~85kg/15% though so not close to either one, hahaha :uhhhfacepalm:
Yesterday:
-7 days vetical jump cure routine.
-IT band and quads foam rolling
-Static stretching.
-
Yup, i've noticed our training philosophy is pretty similar in many aspects. I'd like to get to where you are body-wise too, 90-ish kg lean-ish is more appealing to me than 80-ish super-lean.
For now i am ~85kg/15% though so not close to either one, hahaha :uhhhfacepalm:
Where I was you mean :( Unfortunately I'm sitting at 96 right now. Goal is 92-3 and around the 10% mark. By Christmas time hopefully.
-
Well let's meet at 90kg by Christmas, we both have 6-7kg to go! :highfive:
27 August 2015
Bodyweight@session : ~83,5kg
Soreness : quads, hamstrings, abductors, chest, lats, biceps. All light though.
Injuries/aches : none
HANG POWER SNATCH
5@20kg
5@25kg
5@30kg
5@35kg
3@40kg
-Very pleasant surprise! 50kg is my PR and 3@40kg was easy/smooth/strict. Guess the HPC work carries over.
RDL:
8@60kg
8@70kg
6@80kg
-Grip gave up as expected. No worries, it always catches up fast.
BB LUNGE:
6 each leg @ 30kg
6 each leg @ 30kg
6 each leg @ 30kg
-Started very light. Good choice, glutes are torched next morning.
UPRIGHT BB ROW:
3x12@25kg
BICEPS CURLS:
3x12@20kg
TRICEPS PUSHDOWN:
3x12@100lbs
-
28 August 2015
Bodyweight@session : ?
Soreness : hamstrings & glutes much, quads, biceps, triceps, shoulders less
Injuries/aches : none
Went to the park. Shot around for ~45'. Very out of it as expected. Very stiff, slow, unfit. Butt and hamstrings hurting at every step didnt help either.
Did some jumps at the end, was getting repeatable 10'4'' / 29''. Could squeeze 30'' but didn't, no point. Not that bad considering.
-
29 August 2015
Bodyweight@session : ?
Soreness : quads, glutes, hamstrings, mostly quads.
Injuries/aches : none
Forgot that gym is still on summer working hours, hot there too late , FML.
Attempted to compensate with home workout:
DB SWINGS : 4x10@10kg
ARNOLD PRESSES : 4x10@10kg each hand
SHOULDER DB FLYS : 3x12@10kg each hand
SHRUGS : 4x15@10kg each hand
DB BENT ROW : 4x10 each hand @ 20kg
-
31 August 2015
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN
5@20kg
5@30kg
5@40kg
3@50kg
3@55kg
-Nice, already an easy triple @55.
ATG PAUSED SQUAT:
5@65kg , ATG paused
5@65kg , ATG, paused
5@65kg , ATG, paused
MEBM SQUAT ( no pause ) : 20@50kg
BENCH PRESS:
5@55kg
5@55kg
5@55kg
12@45kg
DEAD HANG PULLUPS:
6@BW
6@BW
6@BW
LAT PULLDOWN : 15@120lbs
So i added the drop-sets. Body still out of it, finding back the movements groove.
Next week i add the assistance too and then it is just progressing it.
-
"finding back the movements groove." :lololol:
y'all write really well in english but from time to time i get a funny reminder that you're furrin.
-
I guess it sounded Greek to you! :wowthatwasnutswtf:
What was wrong? 'finding back' , 'movements groove', both? i was trying to say that body is slowly catching up, movement starts to feel more natural but not there yet.
ALSO, i know you are not mocking but correcting and it is useful and educational all and bla bla bla but grammar/syntax correction posts still feel annoying and aggressive and offensive to me. Even more to foreigners. Also not towards me, towards anyone. I notice many mistakes all the time too but i don't mention them. I know i am wrong but it doesn't change how i feel.
So fuck you, you obnoxious arrogant grammar nazi!!! Ahhhh, nice, I feel much better now :P
-
hey man i'm sorry to offend you or come across as aggressive. it's from a place of love, in general and also specifically of how language works, how our brains work. i'm fascinated by the way nonnative speakers speak english (and even by the way different native speakers speak), so it's fun for me when you or raptor or scooby posts something that's absolutely understandable but not quite a construction that any native speaker would make. same goes for myself when i speak spanish, noticing the mistakes that i make or the things i'm not quite sure how to say now that i've lost the near-native fluency i had 6-7 years ago.
no idea comments like that bothered you but i'll lay off them if so.
ETA: i actually am kind of a grammar nazi, or, really, a plain/clear language nazi, but only at work. and i work with a lot of nonnative speakers, so a big chunk of my job is cleaning up formal writing. in informal communication the only thing that matters is that people understand each other. the rest is nitpicking. i happen to enjoy the nitpicking, but it's a niche hobby. ::)
ETA2: if you are interested i'll tell you why that phrase stuck out to me, but if not i'll just shut up.
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lol, tell me already, i asked.
First paragraph was useless, no reason to apologize or explain, i never had any doubts about the intentions and innocence of those posts. Its not you, its me, i said i know i am wrong.
Oh and it does create some very funny/awkward results indeed when people use the syntax and idiomatic expressions of their own language in direct translation to the language they use.
-
okay then. couple things:
1. you can't "find back" something. you can find it (or, in this case, find it again), or you can get it back. native speakers with different dialects (looking at the australians), feel free to correct me, but those words just don't work together like that in american.
2. "the movements groove" doesn't quite work. did you mean "the movements' grooves" (i.e. the grooves belonging to the movements)? because that would be odd but technically correct.
3. because of the way "groove" is used idiomatically, that whole construction is just not something that a native speaker would come up with. that's why it's so interesting: it makes sense, it absolutely gets the idea across, i'd just never think to string those words together in that way. i'd go with, "getting back in the groove," and if i wanted to be clear that i meant it in the "greasing the groove" sense i'd add "of the different movements."
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Yup, that was it, finding the groove of the movements. 'back' was meant to denote that i am not finding a new movement groove but one i had in the past and lost ( due to de-training ), again as you said. It is what i mentioned indeed, direct Greek to English translation, words adding up, sentence making sense, but sentence is still 'weird'. And i'd never know. I agree it is fascinating.
1 September 2015
Bodyweight@session : ?
Soreness : quads very much, glutes, chest, lasts pretty much.
Injuries/aches : none
Shoot around / layups for 45'. Finding back the movements groove here too ( LBSS : :pissed: )
Some jumps in the end. Repeatable 29'' dropstep /30'' RVJ, very happy with that with all the rustiness and soreness considered.
Foam roll IT bands and quads. PAIN!
Stretch.
-
2 Septembet 2015
Bodyweight@session : ~84,75kg
Soreness : quads, hamstrings, abductors, glutes.
Injuries/aches : none
HANG POWER SNATCH
5@20kg
5@30kg ( +5 kg )
5@35kg ( +5 kg )
3@40kg ( +5 kg ) , ( -2 reps )
2@42,5kg ( +5 kg ) , ( -1 rep )
RDL:
8@70kg ( +10 kg )
8@70kg
8@70kg ( -10 kg ) , ( +2 reps )
BB LUNGE:
6 each leg @ 35kg ( +5 kg )
6 each leg @ 35kg ( +5 kg )
6 each leg @ 35kg ( +5 kg )
UPRIGHT BB ROW:
10@30kg ( +5 kg ) , ( +2 reps )
10@30kg ( +5 kg ) , ( +2 reps )
10@30kg ( +5 kg ) , ( +2 reps )
10@30kg ( extra set )
BB CURL:
10@25kg ( +5 kg ) , ( +2 reps )
10@25kg ( +5 kg ) , ( +2 reps )
10@25kg ( +5 kg ) , ( +2 reps )
10@25kg ( extra set )
TRICEPS PUSHDOWN:
10@120lbs ( +20 lbs) , ( +2 reps )
10@120lbs ( +20 lbs) , ( +2 reps )
10@120lbs ( +20 lbs) , ( +2 reps )
10@120lbs ( extra set )
45° BACK EXTENSION:
12@BW
12@BW
12@BW
-
3 September 2015
Bodyweight@session : ?
Soreness : hamstring and glutes very much, quads, shoulders, traps, lower back pretty much
Injuries/aches : none
Shoot around / layups for 45'. Tons of sweat. I'm a wreck, body is like 'WTF is happening? i was doing nothing for 3 weeks and now i've got weights and runs and jumps daily, mercy!!!'
Some RVJs in the end, repeatable 30'' RVJ. Very optimistic about having 30'' as a base, dead tired, ultra sore, unused to jumping, on dusty slippery cement.
Stretch.
-
Was thinking of adding rowing machine, something like 20 minutes mid effort. Every time i go to the gym.
How do you guys feel about this?
Also when should i do it? Before lifting or after, and why?
-
why?
-
Want to add some kind of cardio either way. Figured rowing is better than treadmill as it is low impact on joints and also trains you in the anaerobic spectrum too. The ongoing wc affected me too I must admit.
Why not, endurance adaptations?
-
oh no i think 20 mins on the rower a few times a week is fine, although i wouldn't do speed/power/strength work and LISS in the same workout. if you're gonna do that, i would definitely add it post-lifting, don't tucker yourself out for the central stuff.
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7 September 2015
Bodyweight@session : ~84,75kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN
5@20kg
5@30kg
5@40kg
3@50kg
2@57,5kg ( +2,5 kg ) , ( -1 rep )
-Very nice.
ATG PAUSED SQUAT:
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
MEBM SQUAT ( no pause ) : 20@50kg
-Should have gone heavier on MEBM.
PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@60kg
8@65kg
8@70kg
-Realized i forgot calves the previous weeks.
ROWING MACHINE:
5 mins, lol. Covered 930m, average 30spm@80W. Shit is hard. Gonna have to build up to 20minutes, maybe cut down on effort a bit, not sure i can keep that pace for 20 minutes.
Was out of time for upper. Might do it today. Maybe i will split this first big day into 2, 1 upper / 1 lower, then keep the other two workout days of the week as they are.
That will bring me to 4 gym days a week, 1 lower , 1 upper, 2 combined. With the addition of rowing every time it could work out well overall.
-
I think treadmill is fine for conditioning and the reason given (low impact on joints) isn't a very good one. But rowing is cool too, just keep your form good and you'll get stronger and fitter which is nice. I think running important though, so keep some kind of 10-20min run in your program just for the fantastic recovery benefits it provides. I recover so well from basketball now that I am regularly running. Used to feel sore and beaten up after bball, a lot fresher than I'd be otherwise.
-
Agreed, rowing was about gym days. Weekly program will also have one indoor full court basketball day and one 'park' day. Will see how it goes, last night rowing felt much harder/draining than i expected. But that is not necessarily bad. Might alternate between rowing and treadmill/bike later on.
-
build up rowing like a couch-to-5k running program. start with easy intervals, then add time, then increase interval duration, then just go straight. so like, 10 mins of 60/30 work/rest. then add one work set per workout until you get to 20 mins. then move up to 120/30, then just go straight through.
-
^Nice plan, thanks.
Very short on time today, barely managed to squeeze in a 30' shoot around/layups session. Little is always better than none.
-
9 September 2015
Bodyweight@session : ~85kg
Soreness : mostly quads, a little hamstring and glutes
Injuries/aches : none
RDL:
8@75kg ( +5 kg )
8@75kg ( +5 kg )
8@75kg ( +5 kg )
BB LUNGE:
6 each leg @ 40kg ( +5 kg )
6 each leg @ 40kg ( +5 kg )
6 each leg @ 40kg ( +5 kg )
BENCH PRESS:
5@57,5kg ( +2,5 kg )
5@57,5kg ( +2,5 kg )
4@57,5kg ( +2,5 kg ) , ( -1 rep )
14@45kg ( +2 reps )
DEAD HANG PULLUPS:
6@BW
6@BW
6@BW
LAT PULLDOWN : 15@130lbs ( +10 lbs )
ROWING MACHINE:
10 minutes ( +5 minutes )
1900m ( +1000m )
Good progress overall. Disappointed that i reached failure already at bench, without even a plate on each side. Oh well, still progress there too.
-
12 September 2015
Bodyweight@session : ~84,75kg
Soreness : none
Injuries/aches : none
HANG POWER SNATCH
5@20kg
5@30kg
5@35kg
3@40kg
3@42,5kg ( +1 rep )
SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
MSEM : 5x1@90kg
-Bad, everything felt like 10-15kg heavier. No idea why.
SEATED NEUTRAL GRIP DB OHP:
10@14kg each hand
10@14kg each hand
10@14kg each hand
10@14kg each hand
SHOULDER DB FLY:
12@8kg each hand
12@8kg each hand
12@8kg each hand
DEAD HANG NEUTRAL GRIP PULLUPS:
6@BW
6@BW
6@BW
NEUTRAL GRIP LAT PULLDOWN: 14@120lbs ( drop-set )
-
14 September 2015
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN
5@20kg
5@30kg
3@40kg
3@50kg
3@57,5kg ( +1 rep )
-Very very nice. Much power at jumping the weight, approaching lifetime 3RM already.
ATG PAUSED SQUAT:
5@70kg ( +2,5 kg )
5@70kg ( +2,5 kg )
5@70kg ( +2,5 kg )
MEBM SQUAT ( no pause ) : 20@55kg ( +5 kg )
-Very solid.
BENCH PRESS:
5@57,5kg
5@57,5kg
5@57,5kg ( +1 rep )
15@45kg ( +1 rep )
DEAD HANG PULLUPS:
6@BW
6@BW
6@BW
LAT PULLDOWN : 15@140lbs ( +10 lbs )
PAUSED STANDING CALF RAISE ( 1:1:5 ):
Forgot, FFFFUUUUUUUUU
-
15 September 2015
Bodyweight@session : ?
Soreness : quads very much, glutes normal, chest and lats little
Injuries/aches : none
45' shooting around/layups. No jumps, legs were dead.
-
Ok, plan commitment check.
Important tweaks:
-O-lifts : Keep doing them all year round, add snatches besides HPC. OK
-Pchain : i have been neglecting glutes work. Gotta keep regular with lunges/BSS. OK
-Core : constantly neglected. Must do as often as possible, abs and back work. X , Started good the first week but then stopped
-Stretch/SMR: Has to become a daily thing, it ain't that hard. X , Big fail, just one session in 3 weeks
-Cardio : Also as much as possible, even LISS when beat from the weights, gotta stay as fit/lean as i can. OK, regular park days plus rowing sessions at gym days
-Jumps : I am never jumping enough, not even close. Must keep at it, even in the winter with SVJs/dropsteps/DJs at home. so-so, could do more
-Upper : pump up the volume. Add an accessory exercise for every main lift i do. Doing good, haven't added accessory stuff yet.
-Nutrition : Moar protein. I am at ~100g on off days, 150-200 at gym days. Gotta add 50g to that. OK
-Sleep : I am a night owl. Always have been. Not gonna change. But i could just deal with it more active, try to go to bed earlier, every hour is a gain. X , Big fail, MUST fix
So core, stretch and sleep are once again neglected. Ok, i'm on them.
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yep, im so messed with that sleep part too, i need 9 hrs for optimal rest and recovery, i remeber when i was going to bed around 11 pm and gettin up around 8 am, it was just insane amount of recovery haha, these last times tho i dont even get 8 hrs most of the time, and the sleep i get is not a "good night sleep" more like a bad morning sleep haha, need to fix that asap..
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i mean not getting that good night sleep completely destroys any kind of recovery, like if i have 2 dunk sessions in one day i will be sore the other day either way, but with 9 hrs sleep i will still fly the next day, but without it i cant even walk the next day..
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^Yes, i must invest more on recovery ( sleep/SMR ). I must change how i see it, compromising them is like sabotaging myself.
16 September 2015
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
RDL:
8@77,5kg ( +2,5 kg )
8@77,5kg ( +2,5 kg )
8@77,5kg ( +2,5 kg )
BB LUNGE:
8 each leg @ 40kg ( +2 reps per leg )
8 each leg @ 40kg ( +2 reps per leg )
8 each leg @ 40kg ( +2 reps per leg )
UPRIGHT BB ROW:
10@30kg
10@30kg
10@30kg
10@30kg
BB CURL:
10@25kg
10@25kg
10@25kg
10@25kg
TRICEPS PUSHDOWN:
10@120lbs
10@120lbs
10@120lbs
10@120lbs
Good progress on rdl/lunge, room for more. Didn't up arms loads because i didn't do them last week. Was easy, should have upped.
-
17 September 2015
1,5 hour bball.
Ahhh, back to the hardwood. So much better than concrete ( no shit! ). We had last minute absences so couldn't play full court. Half court still exhausting, i am always amazed after a little time of bball absence of how demanding it is. Speed, strength, vert, agility, aerobic and anaerobic endurance, you mane it, bball demands it.
I felt a lot like jumping on the hardwood but legs had different opinion. Too stiff/tired/unrecovered. Gotta make recovery ( more sleep, SMR, stretch ) a #1 priority. Starting today!
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18 September 2015
Foam rolling : IT bands & quads, 3x5 very slow rolls each, with some pausing at points of most discomfort.
Stretch : quads, hamstrings, hip flexors, glutes, calves , 1m30s each position and leg.
:highfive:
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18 September 2015
Foam rolling : IT bands & quads, 3x5 very slow rolls each, with some pausing at points of most discomfort.
Stretch : quads, hamstrings, hip flexors, glutes, calves , 1m30s each position and leg.
:highfive:
Nothing like a good active recovery. One of my fav sessions lol
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^That is.... undoubtable! ;)
19 September 2015
Bodyweight@session : ~86kg, slow steady rise as planned, great
Soreness : none
Injuries/aches : none
HANG POWER SNATCH
5@20kg
5@30kg
5@35kg
3@40kg
2@45kg ( +2,5 kg ) , ( -1 rep )
-3x45 is my all time 3RM PR. Almost there already, great.
SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
MSEM :
1@90kg
1@90kg
1@92,5kg ( +2,5 kg )
1@92,5kg ( +2,5 kg )
1@95kg ( +5 kg )
1@95kg ( extra rep )
-Great progress. Able to do the last rep paused, just because. The opposite of last week that i struggled to do 5x1@90.
SEATED NEUTRAL GRIP DB OHP:
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
-Great.
SHOULDER DB FLY:
12@8kg each hand
12@8kg each hand
12@8kg each hand
-Same load with last week, much better control.
DEAD HANG NEUTRAL GRIP PULLUPS:
6@BW
6@BW
6@BW
NEUTRAL GRIP LAT PULLDOWN: 15@130lbs ( +10 lbs ) , ( +1 rep )
SEATED PAUSED CALF RAISE:
12@50kg
12@50kg
12@50kg
-First time doing them this year so started conservatively.
Overall awesome session, one of those days.
-
21 September 2015
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN
5@20kg
5@30kg
5@40kg ( +2 reps )
3@50kg
2@60kg ( +2,5 kg ) , ( -1 rep )
-Great. 3@60kg is my all time PR. Would have probably gotten it if i didn't do 5 instead of 3 @40kg by mistake.
ATG PAUSED SQUAT:
5@72,5kg ( +2,5 kg )
5@72,5kg ( +2,5 kg )
5@72,5kg ( +2,5 kg )
MEBM SQUAT ( no pause ) : 18@57,5kg ( +2,5 kg ) , ( -2 reps )
-Great.
BENCH PRESS:
5@60kg ( +2,5 kg )
5@60kg ( +2,5 kg )
4@60kg ( +2,5 kg ) , ( -1 rep )
15@47,5kg ( +2,5 kg )
-Great.
INCLINE (45') DB PRESS:
11@16kg each hand
11@16kg each hand
11@16kg each hand
-Was going for 3x12, first 8-9 were easy but then i was running out of gas.
DEAD HANG PULLUPS:
6@BW
6@BW
6@BW
LAT PULLDOWN : 15@150lbs ( +10 lbs )
-Great, could/should have done 7 at first and maybe second set. Next time
PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+70kg ( +10 kg )
8@BW+70kg ( +5 kg )
8@BW+70kg
Very good overall, feeling at a good phase now, where the 'getting back at it' ends and i can run a good linear progression everywhere.
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22 September 2015
Bodyweight@session : ?
Soreness : quads, glutes, hamstrings, calves, chest, lats
Injuries/aches : none
45' shooting around/layups. Feeling a bit better, still far away from fit but having much better breaths for the quantity of sweat/effort.
Tried a few jumps at the end. Felt nice and smooth but achieved height was horrible.
Attempted to foam roll but i must shamefully admit it was so painful that i backed out.
I guess i have not yet adapted to this 3x5 paused + 20RM MEBM squat combo, legs are dead the next day(s).
-
backing out of an ostensible self-care therapy because it is too painful is not cause for shame.
-
23 September 2015
Bodyweight@session : ~86,75kg
Soreness : quads, chest, lats, shoulders, triceps
Injuries/aches : none
RDL:
8@80kg ( +2,5 kg )
8@80kg ( +2,5 kg )
8@80kg ( +2,5 kg )
-Great.
BB LUNGE:
8 each leg @ 40kg ( -2 reps per leg )
8 each leg @ 40kg ( -2 reps per leg )
8 each leg @ 40kg ( -2 reps per leg )
-Quad of front leg was hurting too much to do 8 reps. Otherwise strong
UPRIGHT BB ROW:
10@32,5 kg ( +2,5 kg )
10@32,5 kg ( +2,5 kg )
10@32,5 kg ( +2,5 kg )
10@30kg
BB CURL:
10@27,5 kg ( +2,5 kg )
10@27,5 kg ( +2,5 kg )
10@27,5 kg ( +2,5 kg )
10@25 kg
TRICEPS PUSHDOWN:
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@120lbs
Had to do 1 set less in arms work, because of time pressure. Still good at everything.
-
24 September 2015
1,5 hour full court bball.
Went good, had much better breaths than i thought. Good speed too, which is very unusual for me.
Jumps were pretty good too. The hardwood is such a different world than concrete. Yeah, no shit Sherlock.
Did only one rim jump, 3 steps RVJ, got a little over 30, could be 31, never saw that coming without even one warmup jump prior to it.
Legs still unrecovered, getting sore from gym and feeling stiff/tight. Need to step my foam roll / stretch / sleep game up ASAP.
Later : foam rolled IT bands & quads, stretched quads, hamstrings, hip flexors, calves.
-
26 September 2015
Bodyweight@session : ~87,25kg, bloated
Soreness : none
Injuries/aches : none
HANG POWER SNATCH
5@20kg
5@30kg
5@35kg
3@40kg
3@45kg ( +1 rep ) , ties all time 3RM :personal-record:
-Awesome.
SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
MSEM :
1@90kg
1@92,5kg ( +2,5 kg )
1@95kg ( +2,5 kg )
1@97,5kg ( +5 kg )
1@100kg ( +5 kg )
1@102,5kg ( +7,5kg )
-Awesomeness. Good for more.
SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand ( +2 kg per hand )
10@18kg each hand ( +2 kg per hand )
9@18kg each hand ( +2 kg per hand ) , ( -1 rep )
9@18kg each hand ( +2 kg per hand ) , ( -1 rep )
-Great.
SHOULDER DB FLY:
SEATED REAR DELT FLY MACHINE:
12@50lbs
12@55lbs
12@60lbs
-Decided to switch, i was not hitting the rear delts at all while i was hitting the lateral ones already.
DEAD HANG NEUTRAL GRIP PULLUPS:
7@BW ( +1 rep )
6@BW
6@BW
NEUTRAL GRIP LAT PULLDOWN: 13@140lbs ( +10 lbs ) , ( -2 reps )
-Nice.
SEATED PAUSED CALF RAISE:
15@50kg ( +3 reps )
15@50kg ( +3 reps )
15@50kg ( +3 reps )
-Burn!
Another great session, i'm loving it.
-
28 September 2015
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN
5@20kg
5@30kg
3@40kg
3@50kg
3@60kg ( +1 rep ) , ties lifetime 3RM :personal-record:
-Wow. Not even true 3RM. Took me 4 months last year to get there on a good day. Amazing.
ATG PAUSED SQUAT:
5@75kg ( +2,5 kg )
5@75kg ( +2,5 kg )
5@75kg ( +2,5 kg )
MEBM SQUAT ( no pause ) : 20@57,5kg ( +2 reps )
-Every time i think i'll stall with the load increase, yet it is still not even max here either.
Modified MEBM strategy. Before i would go in '1-shy-of-fail' clusters, like 8-4-3-2-2-1. Now i did 5-5-5-5. Much better. Stole it from KF. gotta learn from the elite ones ;)
DB SHRUGS:
12@20kg each hand
12@20kg each hand
12@20kg each hand
-Was supposed to do bench and pullups but i was short on time so i'll rearrange/improvise this week. Shrugs are fun.
PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+75kg ( +5 kg )
8@BW+75kg ( +5 kg )
8@BW+75kg ( +5 kg )
-Strong.
Good sessions keep coming. Hope it lasts, feels great.
-
Vag what do you reckon for VC here, Age vs Vertical-wise? He's 38, didn't say what he jumped though.
(https://pbs.twimg.com/media/CQKxI8IUwAAg_Xa.jpg)
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Vag what do you reckon for VC here, Age vs Vertical-wise? He's 38, didn't say what he jumped though.
(https://pbs.twimg.com/media/CQKxI8IUwAAg_Xa.jpg)
just off pure visuals, looks ~38 or so.
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Well, if we suppose that vertec is set to its maximum top (12') , it looks like he lost just one vane, so it would be a 11'11½'' touch. His reach is 8'11'' so yup, adarq was pretty accurate for a glance estimation, that is 36-37.
And now some blasphemy :
Unless that was an SVJ, age-vs-vertical-wise i am not impressed. He is VC. I got my fat unathletic junk-eating smoking drinking ass to 30'' SVJ / 35'' RVJ at 37 years old.
-
I've actually gotten word on the official height he jumped from the testers: 36.5 inches.
-
hahahaha i have the same RVJ as vince carter. sure would be nice to reach 17" higher than i do.
-
On the other hand, we didn't have his injuries, nor are we 6'7''/220lbs. Anyway.
30 September 2015
Bodyweight@session : ~86,75kg
Soreness : quads and glutes , little
Injuries/aches : none
RDL:
8@82,5kg ( +2,5 kg )
8@82,5kg ( +2,5 kg )
8@82,5kg ( +2,5 kg )
-Great.
BB LUNGE:
6 each leg @ 40kg
6 each leg @ 40kg
6 each leg @ 40kg
-Meh. I can go heavier but quads are always unrecovered from Monday squats and they hurt too much ( the front leg quad at eccentric ).
BENCH PRESS:
5@60kg
5@60kg
5@60kg ( +1 rep )
15@50kg ( +2,5 kg )
-Great.
INCLINE (45') DB PRESS:
12@16kg each hand ( +1 rep )
12@16kg each hand ( +1 rep )
12@16kg each hand ( +1 rep )
-Great.
DEAD HANG PULLUPS:
7@BW ( +1 rep )
6@BW
6@BW
LAT PULLDOWN : 15@150lbs
-Nice.
-
1 October 2015
BBall was cancelled because the roof leaked water or sth, FFFFUUUUU.
Took the chance to add the missing beach-work of this week ( because of Monday gym session cut short ).
CURL: 2x12 @ 10kg each hand
HAMMER CURL : 2x12 @ 10kg each hand
CONCENTRATION CURL : 2x12 each hand @ 10kg
UPRIGHT ROW : 3x12 @ 10kg each hand
LATERAL RAISE : 3x12 @ 10kg each hand
TRICEP KICKBACK : 4x12 each hand @ 10kg
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If i had vince's reach i'd be doing windmills. Bastard. I dont know why people overrate NBA players dunking when you factor in all the advantages they have, not just height but reach and ~13-15 shoe size (this doesn't get accounted for in standing reach but it counts when you're reaching on a jump).
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You think windmills are so easy? You have to rotate your arm very powerfully and quickly in that split second that you're in air. It's not as you think it is.
Go to a lower rim that would give you his reach and try windmills, film them too.
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You think windmills are so easy? You have to rotate your arm very powerfully and quickly in that split second that you're in air. It's not as you think it is.
Go to a lower rim that would give you his reach and try windmills, film them too.
perhaps you're right, i have thought windmill ability is more of a function of total air time than vertical reach on a jump .. still do i guess.
-
You are both right, achieving a windmill is a function of both things:
-If you improve the speed you do the windmill motion, you will end the motion at a better position, so you can dunk it ( if it takes too long you will be on the way down ).
-If you improve your jump(hangtime) you do the same thing, you can take a little more time to do the windmill motion and still be at a dunkable height when you finish it.
-If you make your reach higher or the rim lower, you lessen the vert you need to dunk, so again you have better chances of dunking it on your way down.
Of course those do not apply to the extreme ends. So if your vert is 10'' and you try to windmill 8', you won't, because there is no time for you to complete the windmill motion. But for 'normal' jumps ( 30'' and above ) , 10'' of reach, or 10'' of lower rim, or 0.25 seconds of faster windmill motion can make the difference between dunking it or not.
2 October 2015
7 Days Vertical Jump Cure routine
Foam roll : IT bands, quads, hamstrings, glutes.
Stretch : groin, quads, hamstrings, hip flexors, calves.
Looks like quads are fine now. Looks like hamstrings/hip flexors tightness and abs strength are the weak links.
-
3 October 2015
Bodyweight@session : ~86kg, fake, AM without breakfast coming from a light dinner
Soreness : none
Injuries/aches : none
HANG POWER SNATCH
5@22,5kg ( +2,5 kg rep )
5@32,5kg ( +2,5 kg )
5@37,5kg ( +2,5 kg )
3@42,5kg ( +2,5 kg )
2@47,5kg ( +2,5 kg ) , ( -1 rep ) , all time 2RM :personal-record:
-Awesome!
SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
MSEM :
1@90kg
1@95kg ( +2,5 kg )
1@100kg ( +5 kg )
1@100kg ( +2,5 kg )
1@100kg
1@102,5kg
-Meh, good progress but i wanted 105. Wasn't happening, weak day plus too much upping on first reps. 102,5 barely got up.
SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand
10@18kg each hand
10@18kg each hand ( +1 rep )
9@18kg each hand
-Nice.
SEATED REAR DELT FLY MACHINE:
12@50lbs
10@65lbs ( +10 lbs ) , ( -2 reps )
10@65lbs ( +5 lbs ) , ( -2 reps )
-This machine has two plate series, one for 15lbs increments and one that adds only 5 or 10.
The small one is broken so i can only do 15lbs jumps. 50lbs is too easy, 65lbs too hard. Ill catch up with 65.
DEAD HANG NEUTRAL GRIP PULLUPS:
7@BW
7@BW ( +1 rep )
5@BW ( -1 rep )
NEUTRAL GRIP LAT PULLDOWN: 15@140lbs ( +2 reps )
-Nice.
SEATED PAUSED CALF RAISE:
15@52,5kg ( +2,5 kg )
15@52,5kg ( +2,5 kg )
13@52,5kg ( +2,5 kg ) , ( -2 reps )
-Nice.
No breakfast screw me up, i felt too weak. Still pretty good for a 'bad' day.
-
3-4 weeks later, let's see if i sticked to the plan:
Important tweaks:
-O-lifts : Keep doing them all year round, add snatches besides HPC. V , good strength progress too.
-Pchain : i have been neglecting glutes work. Gotta keep regular with lunges/BSS. V
-Core : constantly neglected. Must do as often as possible, abs and back work. X , still neglected. NEEDS EMPHASIS, CORE IS WEAK
-Stretch/SMR: Has to become a daily thing, it ain't that hard. X , No news here either, constantly neglected.
-Cardio : Also as much as possible, even LISS when beat from the weights, gotta stay as fit/lean as i can. ? Was doing good but kinda fainting lately. Must revive.
-Jumps : I am never jumping enough, not even close. Must keep at it, even in the winter with SVJs/dropsteps/DJs at home. X , no jumps at all lately, sucks
-Upper : pump up the volume. Add an accessory exercise for every main lift i do. V , having good progress.
-Nutrition : Moar protein. I am at ~100g on off days, 150-200 at gym days. Gotta add 50g to that. V , steady on the +200g train.
-Sleep : I am a night owl. Always have been. Not gonna change. But i could just deal with it more active, try to go to bed earlier, every hour is a gain. V , much improved. Maybe needs a little more
Cardio, core, stretch, jump.
Cardio and jumps are easy to fix, they were note really neglected, just fell a little back last two weeks as victims of circumstances. Abs will be fixed too, easy.
But stretch and SMR, gosh, why do they feel so boring to me, why is it so hard to discipline myself to do a few stretches throughout the day?
-
^stuck, inb4 LBSS . I don't bother with the stupid crossfitty stretching stuff for the most part, it causes more harm than good. Oh your back feels off, do a stretch and make it worse! Yay! Same with that horrid bar across knee stretch i picked up off some crossfit/USA weightlifting/ faggot time video .. it was a culprit in my knee problems which has since dissipated. It got to the point where i'd expect a sharp pain in my knee whenever I did it and i was dreading squatting. Now i just skip straight to squatting the bar, no pain. And tbh, ive been doing that stretch for years so im not saying it must cause problems, just that it was giving no benefit so i could have just skipped it all along.
-
6 October 2015
Bodyweight@session : ~87kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN
5@22,5kg ( +2,5 kg )
5@32,5kg ( +2,5 kg )
3@42,5kg ( +2,5 kg )
3@52,5kg ( +2,5 kg )
2@62,5kg ( +2,5 kg ) , ( -1 rep ) , lifetime 2RM :personal-record:
-This is going great. Took me 3 months to stabilize at 62,5kg 1RM last year, now i doubled it at first attempt.
ATG PAUSED SQUAT:
5@77,5kg ( +2,5 kg )
5@77,5kg ( +2,5 kg )
5@77,5kg ( +2,5 kg )
MEBM SQUAT ( no pause ) : 20@60kg ( +2,5 kg )
-Great progress here too. Getting hard though, but not fail-hard.
BENCH PRESS:
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
15@50kg
-Most solid benching in a long time.
INCLINE (45') DB PRESS:
Forgot, FFFFUUUUU, will try to fit them in tomorrow's workout
DEAD HANG PULLUPS:
7@BW
7@BW( +1 rep )
6@BW
LAT PULLDOWN : 13@160lbs ( +10 lbs ) , ( -2 reps )
-Nice.
PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+80kg ( +5 kg )
8@BW+80kg ( +5 kg )
8@BW+80kg ( +5 kg )
-Very Strong.
-
do not use faggot as an insult.
-
Yes, agree. Last time we argued about this ( what was it, 2 years ago in your journal? ) my main argument was that gay, fag etc have been absorbed in the language and have lost their original meaning. So when you call something fag, you don't mock it as homosexual, you just mock it. Which is a valid argument, at least in Greek. BUT, that validity is cancelled for as long as homosexuals are treated as a genetically inferior species with limited human rights ( and that is the best case scenario in the 'civilized' world ).
7 October 2015
Foam roll : IT bands
Stretch : groin, hip flexors, hamstrings, calves, quads-psoas ( kneeling stretch )
Everything felt much tighter than last session. Made them rolls and stretches longer. Session helped a lot.
-
Hey man, good to see the oly lifts coming along!
What kinda stuff are you doing for your core? I too have neglected and need to do something about it.
-
Thanks man, looks like o-lifts are somehow progressing much better this year.
As for core, at some point i was consistent doing weighted stuff at the machines ( seated crunches, leg raise sled ) but tbh i don't think they worked much. Someone ( dreyth i think? ) posted a similar testimonial recently, cable-crunching a shitload of weight but still having weak core.
I think 'body'/'balance' stuff is much better. I did the 7DVJC the other day and it was pretty challenging. That was just 3x15 lying leg raise/lower and then 1 minute planks at each position ( left/front/right ). I was very happy last year with leg raises, i am too weak to do them hanging, did them on the dips cage ( they are called 'captain's chair' leg raises, lololol ). Also too weak to bring legs over parallel. Even like that, seated and raising to parallel they torched my abs. LBSS often praises the 'windshield wiper' variation. Finally a lot of people in here swear by wheel roll-outs too. Add some back-extension stuff for a more balanced core, although i am sure your back is very strong from all those pulls.
Hope it helps.
8 October 2015
Bodyweight@session : ~87,5kg
Soreness : none
Injuries/aches : none
RDL:
8@85kg ( +2,5 kg )
8@85kg ( +2,5 kg )
8@85kg ( +2,5 kg )
-Great.
BB LUNGE:
Moving those to Saturdays after MSEM as planned. Bringing back back extensions, will try to achieve doing them glute/hamstring dominant.
INCLINE (45') DB PRESS:
12@18kg each hand ( +2 kg each hand )
12@18kg each hand ( +2 kg each hand )
12@18kg each hand ( +2 kg each hand )
-Owed those from previous session. Great, easy besides load increase.
UPRIGHT ROW:
10@32,5kg
10@32,5kg
10@32,5kg
10@32,5kg ( extra set )
-Strong.
BB CURL:
12@27,5kg ( +2 reps )
12@27,5kg ( +2 reps )
10@27,5kg
10@27,5kg
PREACHER CURL:
12@20kg
12@20kg
DB HAMMER CURL:
11@14kg each hand
11@14kg each hand
-Decided to switch from 4x10 curl to 2x12*3 different bicep target curls. I want to chase 17'' flexed biceps, just for fun ( max i ever got was 16,25'', currently ~15,75'' ).
TRICEPS PUSH DOWN:
10@140lbs ( +10 lbs )
10@140lbs ( +10 lbs )
10@140lbs ( +10 lbs )
9@140lbs ( extra set )
-Strong. Approaching limit strength. Focus on strict form.
45' HYPEREXTENSION:
12@BW
12@BW
12@BW
-Tried to do those glute/hamstring dominantly. Not sure, felt like it was working but not 100%, still early.
Major mover was still lower back but i did feel them in glutes/hamstrings much more than previously. Nice.
I want the spinae erector involved anyway, the pchain leg muscles more invlolved is an added benefit.
Another great/strong session. Feels awesome.
-
it's true. now that my shoulder is healthy i can do windshield wipers again. ;D
-
What do you guys think of targeting core via anti-extension, anti-rotation, anti-lateral flexion, anti-flexion?
ab wheel is perfect for anti-extension, you can hit anti-lateral flexion and rotation all at once with landmines, pure anti-rotation with push-pull. anti-flexion basically gets taken care of from squats/any hip extension
-
many internet gurus favor anti-extension and anti-rotation stuff for core strength rather than sit ups or crunches. charlie francis, internet guru of internet gurus, was a crunch enthusiast. my intuition says the anti- stuff is better but truthfully, ¯\_(ツ)_/¯.
for anti-rotation pallof presses are also good.
-
10 October 2015
Bodyweight@session : ~86,75kg
Soreness : none
Injuries/aches : none
HANG POWER SNATCH
5@22,5kg
5@32,5kg
5@37,5kg
3@42,5kg
2@47,5kg , ties last week's all time 2RM PR
-All sets felt better but i failed to lock the third rep @47,5 for the lifetime 3RM & predicted 1RM PRs. Hopefully next time.
SQUAT:
5@22,5kg ( +2,5 kg )
5@42,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
3@82,5kg ( +2,5 kg )
MSEM :
1@92,5kg ( +2,5 kg )
1@95kg
1@97,5kg ( - 2,5 kg )
1@100kg
1@102,5kg ( +2,5 kg )
1@105kg ( +2,5 kg ) , season 1RM :personal-record:
-Got it right this time. MSEM @>90%1RM works better with small increases. No shit! Very happy with form/depth.
SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand ( +1 rep )
-Nice.
SEATED REAR DELT FLY MACHINE:
12@50lbs ( +10 lbs )
12@65lbs ( +2 reps )
10@65lbs
-Very nice, good progress.
DEAD HANG NEUTRAL GRIP PULLUPS:
7@BW
7@BW
6@BW ( +1 rep )
NEUTRAL GRIP LAT PULLDOWN: 13@150lbs ( +10 lbs ) , ( -2 reps )
-Nice.
SEATED PAUSED CALF RAISE:
15@52,5kg
15@52,5kg
13@52,5kg
-Same with last time. I think i was doing longer pauses and slower eccentrics though.
-
12 October 2015
Bodyweight@session : ~87.75kg , nice, bulking was stalling
Soreness : none
Injuries/aches : right lower back
HANG POWER CLEAN
5@22,5kg
5@32,5kg
3@42,5kg
3@52,5kg
2@62,5kg , ties last week's lifetime 2RM PR.
-Ahhh, third rep was sooo close. Next time?
ATG PAUSED SQUAT:
5@80kg ( +2,5 kg )
5@80kg ( +2,5 kg )
5@80kg ( +2,5 kg )
MEBM SQUAT ( no pause ) : 20@62,5kg ( +2,5 kg )
-Wow. Everything easier than last week although heavier.
BENCH PRESS:
5@65kg ( +2,5 kg )
4@65kg ( +2,5 kg ) , ( -1 rep )
4@65kg ( +2,5 kg ) , ( -1 rep )
15@50kg
-65 felt lighter than it should when unracking. But not when pressing it. Still good for me.
INCLINE (45') DB PRESS:
Moving those permanently to day 2, a push was missing from that day too, better balanced that way.
DEAD HANG PULLUPS:
7@BW
7@BW
6@BW
LAT PULLDOWN : 14@160lbs ( +1 rep )
-Nice. Almost same reps but better control.
PAUSED STANDING CALF RAISE ( 1:1:5 ):
7@BW+85kg ( +5 kg ) , ( -1 rep )
8@BW+85kg ( +5 kg )
8@BW+85kg ( +5 kg )
-Very Strong.
So i have this weird back pain It is lower back but far out to the right, almost to the side, like at the end of latimus dorsi, at the last two ribs.
It does not even feel muscular, it is more similar to the pain you get when rib-elbowed during basketball. Can't recall or imagine where i got it from though. Woke up Sunday morning with it.
I can feel it when walking, when unracking bar for squat/bench, mostly when doing a side bend to the right. So probably it is a light lat sprain. But it didn't bug me at all during maximal cleans, or paused squats or pullups. Weirdness. Keeping an eye on it, although i expect it to just fade away on it's own.
-
13 October 2015
Bodyweight@session : ?
Soreness : none
Injuries/aches : right lower back still there but much better
Went to the park, did some shooting around & layups for 45'
Not having done anything at all besides weights the last 20 days had obvious consequences. Was slow, stiff, uncoordinated.
Still did a few jumps in the end, they were a joke, 27-28.
-
14 October 2015
Bodyweight@session : ~87,75kg
Soreness : none
Injuries/aches : none
RDL:
8@87,5kg ( +2,5 kg )
8@87,5kg ( +2,5 kg )
8@87,5kg ( +2,5 kg )
-Legs fine. Grip is starting to get seriously challenged.
INCLINE (45') DB PRESS:
12@20kg each hand ( +2 kg each hand )
12@20kg each hand ( +2 kg each hand )
12@20kg each hand ( +2 kg each hand )
-Very nice.
UPRIGHT ROW:
10@35kg ( +2,5 kg )
10@35kg ( +2,5 kg )
10@35kg ( +2,5 kg )
10@35kg ( +2,5 kg ) , ( -1 rep )
-Strong.
BB CURL:
12@30kg ( +2,5 kg )
10@30kg ( +2,5 kg ) , ( -2 reps )
PREACHER CURL:
12@22,5kg ( +2,5 kg )
12@22,5kg ( +2,5 kg )
DB HAMMER CURL:
12@14kg each hand ( +1 rep each hand )
12@14kg each hand ( +1 rep each hand )
-Strong.
TRICEPS PUSH DOWN:
10@140lbs
10@140lbs
10@140lbs
10@140lbs ( +1 rep )
-Strong.
45' HYPEREXTENSION:
12@BW
12@BW
12@BW
-Much easier than last week. Not loading them yet, playing around to make them as hip-dominant as possible, i think it goes good so far.
-
15 October 2015
Went to the park, did some shooting around & layups for 45'. Moving much better than 2 days ago. Or, if you prefer, less terrible, lol.
Jumps in the end were improved too, feeling more fluid/bouncy and getting a couple of inches higher ( repeatable 29'' ).
-
17 October 2015
Bodyweight@session : ~86,75kg
Soreness : none
Injuries/aches : none
HANG POWER SNATCH
5@22,5kg
5@32,5kg
5@37,5kg
3@42,5kg
3@47,5kg , all time 3RM :personal-record: & predicted 1RM :personal-record:
-Awesome! Good power/form improvement in lighter sets too.
SQUAT:
5@22,5kg
5@42,5kg
5@62,5kg
3@82,5kg
MSEM :
1@92,5kg
1@95kg
1@100kg ( +2,5 kg )
1@102,5kg ( +2,5 kg )
1@105kg ( +2,5 kg )
1@107,5kg ( +2,5 kg ) , season 1RM :personal-record:
-Awesome. Planned to repeat last week's sequence but 92,5 and 95 flew up so took my chances. Worth it ;)
SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand ( +2 kg each hand )
9@20kg each hand ( +2 kg each hand ) , ( -1 rep )
9@20kg each hand ( +2 kg each hand ) , ( -1 rep )
8@20kg each hand ( +2 kg each hand ) , ( -2 reps )
-Some reps lost but still very strong for my levels. Technically :personal-record: , have never gone over 18kg at those.
SEATED REAR DELT FLY MACHINE:
12@65lbs
12@65lbs
12@65lbs ( +2 reps )
-Getting easy but can't bump up to 80lbs yet.
DEAD HANG NEUTRAL GRIP PULLUPS:
7@BW
7@BW
6@BW
NEUTRAL GRIP LAT PULLDOWN: 14@150lbs ( +1 rep )
-Nice.
SEATED PAUSED CALF RAISE:
15@52,5kg
15@52,5kg
15@52,5kg ( +2 reps )
-Nice.
Strong Saturday again.
-
:goodjobbro:
did the idiopathic back pain go away?
-
You're killing it
-
Thanks both. Back still hurts a bit like every other morning but it goes away soon and doesn't bug at all during training so I stopped logging it.
-
19 October 2015
Bodyweight@session : ~87.5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN
5@22,5kg
5@32,5kg
3@42,5kg
3@52,5kg
2@62,5kg
-Third week in a row that i can't clean the third rep.
Still fine though as i am at lifetime PR levels. I keep getting power and form improvements, PRs will naturally slow down.
ATG PAUSED SQUAT:
LEG PRESS ( waitwhat?!?!?! ):
5@350lbs , paused
5@375lbs , paused
5@400lbs , paused
MEBM : 25@300lbs , no pause
-Squat rack was taken by two BB guys doing 10x10, smith was taken by another two guys doing infinite sets of calf raises.
Leg press was not that bad. I tried to use the 'equivalent' load of the squats I'd do, so ~80kg+BW for the paused reps and ~60kg+BW for the MEBM.
Turns out paused reps were much easier than squats, MEBM was harder. Whatever, its not like I'm leg pressing again.
BENCH PRESS:
5@65kg
5@65kg ( +1 rep )
4@65kg
15@52,5kg , ( +2,5 kg )
-Nice.
DEAD HANG PULLUPS:
7@BW
7@BW
6@BW
LAT PULLDOWN : 15@160lbs ( +1 rep )
-Nice.
PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+85kg ( +1 rep )
8@BW+85kg
8@BW+85kg
-Nice.
-
21 October 2015
Bodyweight@session : ~86,75kg , meh, food input is lacking this week.
Soreness : none
Injuries/aches : none
RDL:
8@90kg ( +2,5 kg )
8@90kg ( +2,5 kg )
8@90kg ( +2,5 kg )
-Diesel grip tonight so diesel RDL too.
INCLINE (45') DB PRESS:
12@22kg each hand ( +2 kg each hand )
12@22kg each hand ( +2 kg each hand )
11@22kg each hand ( +2 kg each hand ) , ( -1 rep )
-Good progress again but i am starting to have problems with setting up. That always happens when DBs get heavy-ish.
UPRIGHT ROW:
10@35kg
10@35kg
10@35kg
10@35kg
-Same load, better control.
BB CURL:
12@30kg
11@30kg ( +1 rep )
9@30kg ( +extra set )
PREACHER CURL:
DB HAMMER CURL:
-Serious burn at third set.
TRICEPS PUSH DOWN:
10@150lbs ( +10 lbs )
10@150lbs ( +10 lbs )
10@150lbs ( +10 lbs )
10@140lbs
-Intended to do 3x12 instead of 4x10 but 10 is the most i can get at this weight.
45' HYPEREXTENSION:
Was short on time so had to cut-off some stuff.
-
22 October 2015
1,5 hours full court basketball.
Horrible endurance, running out of gas all the time. Expected a drop-off from not playing for 4 weeks, but not to that extent. Maybe just a bad day? Will see next week.
-
24 October 2015
Bodyweight@session : ~87,25kg
Soreness : none
Injuries/aches : none
HANG POWER SNATCH
5@25kg ( +2,5 kg )
5@35kg ( +2,5 kg )
5@40kg ( +2,5 kg )
3@45kg ( +2,5 kg )
2@50kg ( +2,5 kg ) , ( -1 rep ) , lifetime 2RM AND 1RM :personal-record: :wowthatwasnutswtf:
-More like 1,75@50kg tbh, couldn't catch the 2nd rep locked, had to OHP the last 1/4.
Still awesome.
SQUAT:
5@25kg ( +2,5 kg )
5@45kg ( +2,5 kg )
5@65kg ( +2,5 kg )
3@85kg ( +2,5 kg )
MSEM :
1@95kg ( +5 kg )
1@97,5kg ( +5 kg )
1@100kg ( +2,5 kg )
1@102,5kg ( +2,5 kg )
1@105kg ( +2,5 kg )
1@107,5kg ( +2,5 kg )
1@110kg ( +2,5 kg ) , season 1RM :personal-record:
-Awesomeness.
SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand ( +1 rep )
9@20kg each hand
9@20kg each hand ( +1 rep )
-Very nice.
SEATED REAR DELT FLY MACHINE:
12@65lbs
12@65lbs
10@80lbs ( +15 lbs ) , ( -2 reps )
-Decided to start trying 80lbs. Not that bad. When i reach 12 reps at third set, i will start doing them on second too until 3x12@80.
DEAD HANG NEUTRAL GRIP PULLUPS:
8@BW ( +1 rep ) , silly PR as i never did them long enough till now. still, :personal-record:
7@BW
6@BW
NEUTRAL GRIP LAT PULLDOWN: 15@150lbs ( +1 rep )
-Very nice.
SEATED PAUSED CALF RAISE:
15@55kg ( +2,5 kg )
15@55kg ( +2,5 kg )
13@52,5kg ( +2,5 kg ) , ( -2 reps )
-Nice, strict pauses, deep/high ROM, very strong.
Big breakfast + double coffee = win.
-
Decided to do a de-load this week. Not worn-out or anything, but it fits well : i am 9 weeks in already and we have two national days off this week. Then another 8 weeks till Christmas, so good timing.
In other news, body composition :
net morning BW ~85,7kg(190lbs) , waist ~89cm(35'') / bf online estimation&BI scale ~16,5%.
It is not bad, BUT, it is more or less the same with every other year. I expected better. I am stronger than ever. I look better too, combination of mass/fat is the best ever, but the measurements disagree. Now i know you can't really trust the waist/height calc and a BI scale. But they do give you a good indication. But this time i think the mirror test deviates a lot from them.
Not changing anything, just logging.
-
27 October 2015
Bodyweight@session : ~87.25kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN ( deload ):
Ramped up to 3@55kg instead of 3@62,5.
ATG PAUSED SQUAT ( deload ):
3x5@70kg instead of 3x5@80kg
MEBM : skipped
RDL ( deload ):
3x6@70kg instead of 3x8@90kg
BENCH PRESS:
5@65kg
5@65kg
5@65kg ( +1 rep )
13@55kg , ( +2,5 kg ) , ( -2 reps )
-Very nice. It is great to finally progress bench.
DEAD HANG PULLUPS:
8@BW ( +1 rep ) , season PR
7@BW
6@BW
LAT PULLDOWN : 15@160lbs
-Very nice.
PAUSED STANDING CALF RAISE ( 1:1:5 ):
SINGLE LEG STANDING CALF RAISE ( 1:1:5 ):
8@BW
8@BW
8@BW
-Forgot to to them at gym so did SLat home to compensate. Luckily, my current load is 85kg so SL BW is exactly the same.
-
29 October 2015
1½ hours full court bball.
Much better. Moving better, feeling more fluid, having MUCH better breaths. Still halfway to where i wanna be though.
Didn't test jumping at all. Didn't feel bouncy either. Got many blocks but that was more a matter of not being gassed out so i could chase more blocks than jumping high.
-
31 October 2015
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none
HANG POWER SNATCH (deload):
5@20kg
5@25kg
5@30kg
5@35kg
3@40kg
-Nice and easy.
SQUAT (deload):
5@20kg
5@40kg
3@60kg
2@80kg
1@90kg
1@100kg
1@110kg
2/3@120kg
-Was supposed to do 3x5@70kg paused but decided to semi-chase a 1RM.
110kg was awesome, definitely a 2nd rep in the tank and probably a third one too.
Lost the 120kg lifetime PR tie by a couple of inches depth. It was more a core than legs defeat. Went up easy and fast, just not deep enough.
Felt like i have it already with a heavy unrack potentiation but wanted to keep this a deload as planned so didn't retry.
SEATED NEUTRAL GRIP DB OHP:
12@18kg each hand ( -2 kg ) , ( +2 reps )
12@18kg each hand ( -2 kg ) , ( +2 reps )
12@18kg each hand ( -2 kg ) , ( +3 reps )
12@18kg each hand ( -2 kg ) , ( +3 reps )
-The 20kg dbs were taken so went up in volume with the 18s.
SEATED REAR DELT FLY MACHINE:
12@65lbs
12@80lbs ( +15 lbs )
11@80lbs ( +1 rep )
-Very nice.
DEAD HANG NEUTRAL GRIP PULLUPS:
9@BW ( +1 rep ) , :personal-record:
7@BW
6@BW
NEUTRAL GRIP LAT PULLDOWN: 11@160lbs ( +10 lbs ) , ( -4 reps )
-Very nice except from the drop-set, where the 10lbs heavier felt like 50lbs heavier.
SEATED PAUSED CALF RAISE:
15@55kg
15@55kg
14@52,5kg ( +1 reps )
-I can go heavier but i keep increasing pauses and decreasing lowering speed. Think that's enough now, time to progress weight.
-
Gonna do a few modifications:
Since basketball is every Thursday, i am switching the leg main exercise like this : MSEM squatting goes from Saturday to Wednesday, RDLs to Monday and volume squatting to Saturday. That serves better squat breaks too.
Will be add push-press. Wednesdays is the day i am not doing o-lifts, but i will add push press Monday that i don't have shoulders and move HPC to Wednesday.
So it is:
Monday : push-press , RDL , lunge, bench, pullup, standing calf
Wednesday :HPC, MSEM squat, hypers, upright rows, biceps, triceps,
Thursday : full court bball
Saturday : snatch, paused squat+MEBM, OHP, chinup, seated calf
Yup, beast schedule, nice.
Other than that:
Important tweaks:
-O-lifts : Keep doing them all year round, add snatches besides HPC. V
-Pchain : i have been neglecting glutes work. Gotta keep regular with lunges/BSS. X : steady RDL, added hypers, forgot lunges
-Core : constantly neglected. Must do as often as possible, abs and back work. X , still neglected
-Stretch/SMR: Has to become a daily thing, it ain't that hard. X , still neglected.
-Cardio : Also as much as possible, even LISS when beat from the weights, gotta stay as fit/lean as i can. Improved, needs more.
-Jumps : I am never jumping enough, not even close. Must keep at it, even in the winter with SVJs/dropsteps/DJs at home. X , neglected
-Upper : pump up the volume. Add an accessory exercise for every main lift i do. V
-Nutrition : Moar protein. I am at ~100g on off days, 150-200 at gym days. Gotta add 50g to that. V
-Sleep : I am a night owl. Always have been. Not gonna change. But i could just deal with it more active, try to go to bed earlier, every hour is a gain. X , slipped back to staying up late, must fix.
Usual shit, doing good what i always do good and doing bad what i always do bad. Must see this as a self-discipline challenge or something. I don't trust me though, i bet i'll have the exact same report next month, idiot!
-
I'm no expert on this cause I pretty much do the same thing as you but have you heard of habit creep?
http://jamesclear.com/habit-creep
I'm working this on two fronts. Sleep and getting up early and SMR/mobility work. So far so good and I've been able to maintain and grow these areas little by little.
-
Good one, thanks. Ease into it, so simple. Of course i do the exact opposite, whenever i try to add something i go flat out/overkill mode. Interesting, will try to try.
-
2 November 2015
Bodyweight@session : ~87kg
Soreness : none
Injuries/aches : none
PUSH PRESS:
5@20kg
5@30kg
5@40kg
3@45kg
3@50kg
-Welcome push press. Went nice but gotta get the 'feel' of the movement better before i progress.
RDL:
8@90kg
8@90kg
8@90kg
-Strong legs and grip, should have upped.
BB LUNGE:
8 each leg @ 35kg
8 each leg @ 35kg
8 each leg @ 35kg
-Welcome back. Went light since i didn't do those for a month or so. Glutes = torched.
BENCH PRESS:
5@65kg
5@65kg
5@65kg
14@55kg , ( +1 rep )
-Nice, very solid/strong for my embarrassing normal levels.
DEAD HANG PULLUPS:
9@BW ( +1 rep ) , ties :personal-record:
7@BW
6@BW
LAT PULLDOWN : 14@160lbs , ( -1 rep )
-Nice.
PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+85kg
8@BW+85kg
8@BW+85kg
-Very nice.
-
4 November 2015
Bodyweight@session : ~87,5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN
5@22,5kg
5@32,5kg
3@42,5kg
3@52,5kg
3@62,5kg ( +1 rep ) , lifetime 3RM :personal-record:
-Awesome.
SQUAT ( MSEM ):
1@95kg
1@97,5kg
1@100kg
1@102,5kg
1@105kg
1@107,5kg
-Solid. Getting some speed too. Very nice.
INCLINE (45') DB PRESS:
12@20kg each hand ( -2 kg each hand )
12@20kg each hand ( -2 kg each hand )
12@20kg each hand ( -2 kg each hand ) , ( +1 rep )
-LOL, and i wondered why it was so easy, wrong weight! :uhhhfacepalm:
UPRIGHT ROW:
10@35kg
10@35kg
10@35kg
10@35kg
-Wrong weight here too, was supposed to up to 37,5.
BB CURL:
10@30kg ( -2 reps )
10@30kg ( -1 rep )
PREACHER CURL:
10@25kg
10@25kg
DB HAMMER CURL:
-Fewer reps was not fail, was planned because of added preacher curls, last time i did only normal curls so it was 3x12, now 4x10.
Didn't do hammer curls, felt it would be overkill to bring back all at once, next week.
TRICEPS PUSH DOWN:
10@150lbs ( +10 lbs )
10@150lbs ( +10 lbs )
10@150lbs ( +10 lbs )
10@150lbs ( +extra set )
-Feels like limit strength, gonna stay here for a while.
45' HYPEREXTENSION:
-Forgot, FFFFUUUUU.
-
5 November 2015
1½ hours full court bball.
Endurance keeps getting better. But it is not even good yet. Bball is much more fun when you are not constantly out of breath though.
Vert, no rim jumps. Didn't feel bouncy at all so didn't bother.
Gym program change seemed to help, legs were much fresher now than previously. Maybe still i am pushing MSEM too much, going to 95% or so. Will keep it around 85-90 next time to see what happens.
Overall, I still have a long long way to where i want to be, as a combined bball and general athleticism status. Most probably not doable at all. But there i a good chance ahead, more info soon.
-
7 November 2015
Bodyweight@session : ~87,75kg
Soreness : none
Injuries/aches : none
HANG POWER SNATCH
5@20
5@30
5@40kg
3@45kg
2@50kg , ties lifetime 2RM :personal-record:
-Nice.
ATG PAUSED SQUAT:
5@80kg
5@80kg
5@80kg
MEBM SQUAT ( no pause ) : 20@65kg ( +2,5 kg ) , ties lifetime 20RM :personal-record:
-Very nice. Could even call them easy, was good for more.
SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
9@20kg each hand
8@20kg each hand
-Nice.
SEATED REAR DELT FLY MACHINE:
12@65lbs
12@80lbs
12@80lbs ( +1 rep )
-Very nice.
DEAD HANG NEUTRAL GRIP PULLUPS:
8@BW ( -1 rep )
7@BW
6@BW
NEUTRAL GRIP LAT PULLDOWN: 15@150lbs ( +10 lbs ) , ( +4 reps )
-Went back to 150lbs since 160 was way too heavy for a high-rep finisher.
SEATED PAUSED CALF RAISE:
15@55kg
15@55kg
15@55kg ( +1 reps )
-Nice.
-
10 November 2015
Bodyweight@session : ~87,5kg
Soreness : none
Injuries/aches : none
PUSH PRESS:
5@15kg ( -5 kg )
5@25kg ( -5 kg )
5@35kg ( -5 kg )
3@45kg
2@55kg ( +5 kg ) , ( -1 rep )
-Only 15kg bar available so changed my ramping. 55kg felt like true 2RM, all others smooth and fast.
RDL:
8@95kg ( +5 kg )
8@95kg ( +5 kg )
6@95kg ( +5 kg ) , ( -2 reps )
-Grip suddenly failed me on last set, was good till then. Legs diesel, good for more.
BB LUNGE:
Skipped, hopefully will do them today.
BENCH PRESS:
5@65kg
5@65kg
5@65kg
15@55kg , ( +1 rep )
-Solid. Advancing next time.
DEAD HANG PULLUPS:
9@BW ties :personal-record:
7@BW
7@BW ( +1 rep )
LAT PULLDOWN : 15@160lbs , ( +1 rep )
-Total reps from 3-sets :personal-record:
PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+90kg ( +5 kg)
8@BW+90kg ( +5 kg)
8@BW+90kg ( +5 kg)
-Brutal but got it.
-
getting PRs at newbie rates.
-
Maybe because i am doing newbie weights? :P
Thanks!
-
I was about to say that, but you're probably doubling my 1RM at 55 kg. That makes you 2 times stronger than me!
-
Maybe because i am doing newbie weights? :P
Thanks!
haha that even rhymes.
-
I was about to say that, but you're probably doubling my 1RM at 55 kg. That makes you 2 times stronger than me!
YES, 2 times stronger!!! :strong:
Oh wait, 2RM = 1.03*1RM , only 3% stronger, to be double stronger you have to double the weight, not the reps.
8)
Maybe because i am doing newbie weights? :P
Thanks!
haha that even rhymes.
And it wasn't even intended
So its value is extended.
:lololol:
11 November 2015
Bodyweight@session : ~87,5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN
5@25kg ( +2,5 kg )
5@35kg ( +2,5 kg )
3@45kg ( +2,5 kg )
3@55kg ( +2,5 kg )
2@65kg ( +2,5 kg ) , ( -1 rep ) , lifetime 2RM :personal-record:
-Love the progress here. Looks like i can push 1RM over 70kg in 2015 which is amazing for me.
SQUAT ( MSEM ):
1@95kg
1@97,5kg
1@100kg
1@102,5kg
1@105kg
1@107,5kg
-Same load with last week but felt harder. Fell sort by ~3 sleep hours and one evening coffee compared to last week though.
INCLINE (45') DB PRESS:
12@22kg each hand ( +2 kg each hand )
12@22kg each hand ( +2 kg each hand )
12@22kg each hand ( +2 kg each hand )
-Sweet.
UPRIGHT ROW:
10@35kg
10@35kg
10@35kg
10@35kg
-Nice.
BB CURL:
10@30kg
10@30kg
PREACHER CURL:
10@25kg
10@25kg
DB HAMMER CURL:
10 each hand @ 14kg ( extra exercise )
10 each hand @ 14kg ( extra exercise )
-Nice.
TRICEPS PUSH DOWN:
10@150lbs
10@150lbs
10@150lbs
10@150lbs
-Nice.
45' HYPEREXTENSION:
-Skipped, didn't want to tax back/hammies too much ( RDLed yesterday instead of 2 days ago ).
-
Awesome to see the powerclean progress! Do you have any intention to go from the floor?
Was wondering with the upright rows, do you get any shoulder problems? New coach likes them but my shoulders do not!
-
i recently started doing MEBM for sets of 20 as a finisher. Any reccmendations on this? have u seen good GAINZ adding this method to your routine? also have you done any BSS work or do you still to unilateral lower lifts?
-
I was about to say that, but you're probably doubling my 1RM at 55 kg. That makes you 2 times stronger than me!
YES, 2 times stronger!!! :strong:
Oh wait, 2RM = 1.03*1RM , only 3% stronger, to be double stronger you have to double the weight, not the reps.
8)
Wait, so if you lift my 1RM 10 times you're not 10 times stronger?! Darn it!
-
I was about to say that, but you're probably doubling my 1RM at 55 kg. That makes you 2 times stronger than me!
YES, 2 times stronger!!! :strong:
Oh wait, 2RM = 1.03*1RM , only 3% stronger, to be double stronger you have to double the weight, not the reps.
8)
Wait, so if you lift my 1RM 10 times you're not 10 times stronger?! Darn it!
Haha, well played!
i recently started doing MEBM for sets of 20 as a finisher. Any reccmendations on this? have u seen good GAINZ adding this method to your routine? also have you done any BSS work or do you still to unilateral lower lifts?
No recommendations for MEBM, I like it very much. Brings you to the limit, physically and mentally. Gainz, not sure, they sure get legs swollen and sore every time. I think i have seen a performance peak the following days of MEBM too in the past. It doesn't make sense, high volume should hinder performance, but i remember adarqui saying the same thing? I am currently using MSEM before bball day but i don't seem to recover well, maybe i should switch it, dunno.
As for BSS, i always loved that exercise but my gym is not convenient for them so it's been long since i last did them. I am not consistent with unilateral stuff at all, trying to stay consistent with BB lunges this year but i am more like one on one off so far :-\
Awesome to see the powerclean progress! Do you have any intention to go from the floor?
Was wondering with the upright rows, do you get any shoulder problems? New coach likes them but my shoulders do not!
Thanks.
Theoritically, i would like to get into o-lifts more, so yes i would like to do some pulls from the floor, full cleans and snatches, OH squat.
But my gym is commercial, i can't dump the bar, i don't even have much room, so i have to keep it safe. I am not even doing a lot of singles as you see, it is pointless if you can't fail/dump.
Upright rows, i love them. Very safe for shoulders, kinda compound, shrug and pull component in, also fits great to have a pulling shoulders exercise in the way i try to have a push-pull balance. So i go day 1 bench-pullups, day 2 incline press-upright row, day 3 ohp-chinups. 1push-1pull every day, 2 chest 2 shoulders 2 back every week, perfect.
-
Why does "pay" have "paid" and "play" have "played"?
-
12 November 2015
1½ hours full court bball.
Same feeling/report with previous week : Endurance/fit keeps getting better, legs feel stiff/tight/unrecovered/not bouncy.
Last time i said i had to buffer MSEM more, to stay below 90%. I didn't , and i won't, i like pushing those singles to 95%. Maybe i should move MEBM to Wednesday? Not sure, i like my layout as it is now, volume squatting is good for Saturdays. Maybe tweak MSEM. Instead of ramping 6 singles from ~95kg to ~110kg like i do now, or stay at 95 for all reps ( buffered ), do something in-between, like 4 'light' singles and 2 heavier ones. Like, 95kg-95kg-95kg-95kg-105kg-110kg. Hm, yes, i like that. Will try it out.
-
Just noticed my journal also reached 100.000 views, :personal-record: :personal-record: :personal-record:
-
10000 were made by me to see the answer to the question about play/played and pay/paid.
-
14 November 2015
Bodyweight@session : ~87,75kg
Soreness : none
Injuries/aches : none
HANG POWER SNATCH
5@20
5@30
5@40kg
3@45kg
2@50kg , ties lifetime 2RM :personal-record:
-I am stuck here. Not because of strength plateau, because of inability to fail. I feel that if i risk more i will get it , but i can't risk since i can't fail safely (dump).
Oh well, I will just keep doing this scheme until 50kg becomes light, i don't have other options anyway.
ATG PAUSED SQUAT:
5@82,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
MEBM SQUAT ( no pause ) : 20@67,5kg ( +2,5 kg ) , lifetime 20RM :personal-record:
-MEBM PR annihilated my legs. Confirmed by soreness the next days, glutes, hamstrings, quads, everything got DOMS.
5@82,5 is paused squat 5RM :personal-record: too. Lifetime predicted 1RM PR is ~95kg from 3@90, should fall next week.
SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand ( +1 rep )
9@20kg each hand ( +1 rep )
-Nice.
SEATED REAR DELT FLY MACHINE:
12@80lbs ( +15 lbs )
12@80lbs
12@80lbs
-Got 'em all but will redo, last set was too hard.
DEAD HANG NEUTRAL GRIP PULLUPS:
9@BW ( +1 rep ) , ties :personal-record:
8@BW ( +1 rep )
6@BW
NEUTRAL GRIP LAT PULLDOWN: 15@150lbs
-Total reps :personal-record: too.
SEATED PAUSED CALF RAISE:
15@57,5kg ( +2,5 kg )
15@57,5kg ( +2,5 kg )
15@57,5kg ( +2,5 kg )
-Brutal.
-
gettin pretty skrong on those pull ups.
-
I have to say, 20 reps at ~70 kg is impressive, to me. I mean, I'm doing sets of 10 with 55 kg and the 10th rep already is somewhat uncoordinated, like I accumulate nervous fatigue that makes my intermuscular coordination to start to suck. Imagine what would happen in the 20th rep (not to mention the amount of cardio fatigue). :highfive:
My only problem would be the calf raises - you seriously struggle with 8 rep sets @ BW+90 kg?
-
gettin pretty skrong on those pull ups.
Thanks, those neutral grip ones are actually harder than wide grip ones, for me. I know it is supposed to be the other way around, but ROM gets too deep. It is a long way down with 6'5'' wingspan.
I have to say, 20 reps at ~70 kg is impressive, to me. I mean, I'm doing sets of 10 with 55 kg and the 10th rep already is somewhat uncoordinated, like I accumulate nervous fatigue that makes my intermuscular coordination to start to suck. Imagine what would happen in the 20th rep (not to mention the amount of cardio fatigue). :highfive:
My only problem would be the calf raises - you seriously struggle with 8 rep sets @ BW+90 kg?
I always feel that MEBM is much more mental than physical struggle. If i can get to 20@80kg it will be awesome.
The calf raises are paused AND they have a 5 second eccentric. But besides that, it is all about the machine/lever. On the leg press i can do 3x12 paused @ 250kg.
-
Oh, so they're not free barbell calf raises?
-
Nah, one of those calf raise machines with the shoulder pads.
Something between lever and chain, the weights are attached to the middle of the lever with a chain.
-
16 November 2015
Bodyweight@session : ~87,5kg
Soreness : hamstrings, glutes, quads
Injuries/aches : none
PUSH PRESS:
5@20kg ( +5 kg )
5@30kg ( +5 kg )
5@40kg ( +5 kg )
3@50kg ( +5 kg )
3@55kg ( +1 rep )
-Awesome. One rep shy of lifetime PR ( 4@55 ). Next week.
RDL:
8@95kg
8@95kg
8@95kg ( +2 reps )
-Very nice.
BB LUNGE:
Didn't do again, FFFFFUUUUU
BENCH PRESS:
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
15@55kg
-Very solid, should not be able to complete all reps with good form. Pleasantly shocked.
DEAD HANG PULLUPS:
9@BW
7@BW
7@BW
LAT PULLDOWN : 15@160lbs
-Same with last week. I am ok with this because 9reps and total 23 reps are both PR ties.
PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+90kg ( +5 kg)
8@BW+90kg ( +5 kg)
8@BW+90kg ( +5 kg)
-Easier than last time. Still hard.
-
The bad news: Was a hectic week, extra work load with coinciding errands ( those bitches always attack in groups ). Was supposed to do some cardio on Tuesday, lift on Wednesday and full court bball Thursday but none of that happened.
The good news: Got access to an extra gym. Nothing special, small with no free weights. But it does have treadmills, bikes, DBs, and and a few machines. It is also ultra convenient to go. What does that mean? DAILY TRAINING BB!!!! Can finally add the missing links of cardio&core, plus some accessory stuff i might have been missing.
Gonna start easy for now, then i guess that in around 1 month ( which coincides with Xmas ) will reevaluate and build a new program.
Awesomeness!!!
-
21 November 2015
Bodyweight@session : ~87kg , oops, it is dropping
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@25kg
5@35kg
3@45kg
3@55kg
3@65kg ( +1 rep ) , lifetime 3RM :personal-record: , lifetime predicted 1RM :personal-record:
-Awesomeness!!!
ATG PAUSED SQUAT:
5@85kg ( +2,5 kg ) , lifetime 5RM :personal-record: , lifetime predicted 1RM :personal-record:
5@85kg ( +2,5 kg ) , ties both previous set PRs :P
4@85kg ( +2,5 kg ) , ( -1 rep )
MEBM SQUAT ( no pause ) : 18@70kg ( +2,5 kg ) , ( -2 reps )
-MEBM is also some kind of :personal-record: , most i have done is 15@70kg / 20@67,5kg.
SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
9@20kg each hand
-I think i may have to go back to 18kg and add some depth.
SEATED REAR DELT FLY MACHINE:
12@80lbs
12@80lbs
12@80lbs
-Very strong.
DEAD HANG NEUTRAL GRIP PULLUPS:
10@BW ( +1 rep ) , lifetime :personal-record:
8@BW
6@BW
NEUTRAL GRIP LAT PULLDOWN: 15@150lbs
-Total reps :personal-record: too.
SEATED PAUSED CALF RAISE:
15@60kg ( +2,5 kg )
14@60kg ( +2,5 kg ) , ( -1 rep )
13@60kg ( +2,5 kg ) , ( -2 reps )
-Missed a few reps, still very strong.
-
Ah, the spirit of Christmas is all over your previous post. Nice lit-up Christmas tree you have there!
-
23 November 2015
Bodyweight@session : ~87,25kg
Soreness : none
Injuries/aches : none
PUSH-PRESS:
Was short on time, didn't do.
RDL:
8@95kg
8@95kg
8@95kg
-Nice.
BENCH PRESS:
5@70kg ( +2,5 kg )
4@70kg ( +2,5 kg ) , ( -1 rep )
4@70kg ( +2,5 kg ) , ( -1 rep )
15@55kg
DEAD HANG PULLUPS:
10@BW ( +1 rep ) , :personal-record:
7@BW
6@BW ( -1 rep )
LAT PULLDOWN : 15@150lbs
PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+90kg
8@BW+90kg
8@BW+90kg
-
24 November 2015
7 days vertical jump cure routine.
-Weak front plank ( 30s was almost fail ), weak BSS iso hold ( fail 60s, could only hold 45s each side ). All other easy.
DB SHRUG:
4x15@10kg each hand.
-DBs too light so did them paused ( 1s hold on top of each rep ).
Stretch quads, hamstrings, groin, calves.
-So much tightness.
-
Ah, the spirit of Christmas is all over your previous post. Nice lit-up Christmas tree you have there!
ha ya
24 November 2015
7 days vertical jump cure routine.
-Weak front plank ( 30s was almost fail ), weak BSS iso hold ( fail 60s, could only hold 45s each side ). All other easy.
DB SHRUG:
4x15@10kg each hand.
-DBs too light so did them paused ( 1s hold on top of each rep ).
Stretch quads, hamstrings, groin, calves.
-So much tightness.
one thing i miss doing is single leg side bridges, those really helped my knees. need to add them back.
have you ever tried the "LTMP" stuff (I forget), or more simply, just mixing in static stretching with lifting? I had some serious flexibility gains back when I did that.
pc
-
Funny that you mention LTMP. After that post i did last Friday, about acquiring access to an extra gym and making daily training possible, i was thinking what to do to take full advantage of it. LTMP came to my mind and i was re-reading the thread this weekend. I will definitely come back at you about this in a month or so, want to make a new plan then.
-
Use paused reps in your squat warmups. A scheme I like is p135 of a set of 6. So pause rep 1, unpaused rep 2, and so on. This is a vid of my warmup today.
http://www.youtube.com/watch?v=1cEPXEv_MQ4
i dont use any other mobility .. just warming up this way is plenty. my 2c.
-
^That is interesting.
I do my share of paused reps though, and i do mix them with no-pause, just not in the same set. One of the two week days of squatting is 3x5 ATG paused, followed by 20RM not paused. Also all my warm-up sets are always paused.
As for LTMP, it is not the mobility that i am after, but a safe / effective / performance-oriented way to utilize high frequency. Mobility is an added benefit. Take a look in adarqui's blog posts about them if you haven't, interesting stuff said there:
www.adarq.org/performance-training-blog/length-tension-motor-pool-sessions-(ltmp-sessions)/
www.adarq.org/performance-training-blog/length-tension-motor-pool-singles-sessions-(ltmp-singles)/
-
^That is interesting.
I do my share of paused reps though, and i do mix them with no-pause, just not in the same set. One of the two week days of squatting is 3x5 ATG paused, followed by 20RM not paused. Also all my warm-up sets are always paused.
As for LTMP, it is not the mobility that i am after, but a safe / effective / performance-oriented way to utilize high frequency. Mobility is an added benefit. Take a look in adarqui's blog posts about them if you haven't, interesting stuff said there:
www.adarq.org/performance-training-blog/length-tension-motor-pool-sessions-(ltmp-sessions)/
www.adarq.org/performance-training-blog/length-tension-motor-pool-singles-sessions-(ltmp-singles)/
yeah i dont like doing all paused reps cause you want the warmup to groove the actual lift and paused only is too different. So i get the benefit of the paused rep (depth/stretch) followed by grooving the normal squat. It also doesn't fatigue too much so warms up nicely without excess fatigue. I go straight from 100kg p135 to 132.5kg for reps without any intermediate sets.. thanks to the paused/unpaused alternating scheme. Re LTMP, cool will check it out.
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25 November 2015
Bodyweight@session : ~87,5kg
Soreness : none
Injuries/aches : none
PUSH PRESS:
5@20kg
5@30kg
5@40kg
3@50kg
2@57,5kg ( +2,5 kg ) , ( -1 rep ) , 2RM :personal-record:
-That is the most weight i have ever pushed above my head. Was a bit shaky.. Inability to dump is really restrictive.
SQUAT ( MSEM ):
1@90kg ( -5kg )
1@95kg ( -2,5kg )
1@100kg
1@100kg ( -2,5kg )
1@100kg ( -5kg )
1@105kg ( -2,5kg )
-Changed the sequence, made the buffer bigger, hoping for a bit fresher legs at bball.
INCLINE (45') DB PRESS:
12@22kg each hand
12@22kg each hand
12@22kg each hand
-I can go heavier, limiting factor = setup.
UPRIGHT ROW:
10@35kg
10@35kg
10@35kg
10@35kg
-Very strong, ready to up.
BB CURL:
10@30kg
10@30kg
PREACHER CURL:
10@25kg
10@25kg
DB HAMMER CURL:
10 each hand @ 14kg
10 each hand @ 14kg
-Ready to up at 'normal' curls, not preacher&hammer yet though.
TRICEPS PUSH DOWN:
10@150lbs
10@150lbs
10@150lbs
10@150lbs
-Felt a tiny bit easier. Maybe i can try upping. Or add a couple reps, chase 4x12 before i attempt 4x10@160.
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26 November 2015
1½ hours full court bball.
Same old story : Endurance/fit keeps getting better, legs feel stiff/tight/unrecovered/not bouncy.
Legs did feel a bit better this time though. Maybe it does relate to the increased buffer in yesterday's MSEM squats. Or maybe it is that i stretched a couple of days ago after idk, 2 months? :P
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27 November 2015
-Foam roll IT band and quads ~30 minutes ( not continuous, 30' including the breaks ). PAIN.
-Stretch groins, hamstrings, quads, calves, 1m30s hold per position.TIGHTNESS.
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28 November 2015
Bodyweight@session : ~88kg
Soreness : none
Injuries/aches : none
HANG POWER SNATCH:
5@20kg
5@30kg
3@40kg
3@45kg
2@50kg
-Skipped top set. Mini reset, form work, researching optimal grip. Went nice.
ATG PAUSED SQUAT:
5@85kg
5@85kg
5@85kg ( +1 rep )
MEBM SQUAT ( no pause ) : 20@70kg ( +2 reps ) , 20RM :personal-record: , 70kg reps :personal-record:
-5x85kg is also paused ATG PR tie , 3x5@85 is :personal-record:
SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand ( -2 kg per hand )
10@18kg each hand ( -2 kg per hand )
10@18kg each hand ( -2 kg per hand )
9@18kg each hand ( -2 kg per hand )
-Reset for better depth as planned. Definitely worth it.
SEATED REAR DELT FLY MACHINE:
12@80lbs
12@80lbs
10@95lbs ( -15 lbs ) , ( -2 reps ) , :personal-record:
-Very strong.
DEAD HANG NEUTRAL GRIP PULLUPS:
9@BW ( -1 rep )
7@BW ( -1 rep )
7@BW ( +1 rep )
NEUTRAL GRIP LAT PULLDOWN: 15@150lbs
-Small decrease here, i can live with that since previous time was 1 & 3 sets lifetime PRs and i was ~1kg heavier today too.
SEATED PAUSED CALF RAISE:
15@60kg
15@60kg ( +1 rep )
14@60kg ( +1 rep )
-Strong.
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What's the difference between seated dumbbell OHP and standing? In your case. Is it easier to do them seated?
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The benefits for which I prefer the seated are:
-no low back stress at all.
-movement is 100% shoulder driven, in the standing variation you never know if you push-pressed a little when reps get too hard.
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So basically it's harder to do them seated?
Because man, I struggle with 15 kg dumbbells to do a few reps and you do 10 reps with 18 kg dumbbells. But again, my elbows flare out a ton, my arms don't go straight up.
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I also prefer the seated variation because I also tend to lean to the side too much as the reps get harder when I'm doing them standing. I also line them more than barbell overhead presses as it feels better on my shoulders... probably because you can move your arms in a more natural plane. The most I ever did was 34kg for 6 reps... thought that was pretty strong but then I saw this dude repping out 45kg dumbells pretty easily the other day and I was like wtf?! 8)
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I have a friend who's (or was, at the time) ~106 kg. We played some ball and at one point, this guy comes in, puts his hands under my friend's arms and takes him off the ground, and moves him someplace else. Wtf?
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1 December 2015
Bodyweight@session : ~87,5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
Short on time again, yet another o-lift skipping, fuck!
RDL:
8@100kg ( +5 kg )
8@100kg ( +5 kg )
7@100kg ( +5 kg ) , ( -1 rep )
-Woot, 2 plates, very nice. Was actually easy, first set i could have challenged my 100kg reps PR ( 12 ). Grip gave out at last set reps though.
BENCH PRESS:
5@70kg
5@70kg ( +1 rep )
5@70kg ( +1 rep )
17@55kg ( +2 reps ) , high-rep lifetime :personal-record:
-3x5@70 is also some kind of :personal-record: , i have done 6@70 for one set but i am stronger now, felt like i could do 7 or 8 at first set. Barely made 5th rep at last set though.
DEAD HANG PULLUPS:
10@BW , ties :personal-record:
8@BW ( +1 rep )
6@BW
LAT PULLDOWN : 16@150lbs ( +1 rep )
-Total reps lifetime :personal-record:
PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+95kg ( +5 kg )
8@BW+95kg ( +5 kg )
7@BW+95kg ( +5 kg ) , ( -1 rep )
-Reached machine's stack. Will get my 3x8 next week. Must think if i want to add reps or sets after that since i can't add more weight.
Still getting progress, WTF, this is going really well.
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My grip gives at around 100 kg too, in the RDLs. It's weird that I can grip a ~185kg bar enough to make 1 deadlift... I guess it's an endurance thing in my case.
Great bench press progression, by the way. I did 70x6 as a PR, you did 3 sets of 5 with 70 and then had 17 reps with 55 kg... definitely I would say MUCH stronger than me. I did 70x6 and then my first set of 45x10 felt really hard to do lol.
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My grip gives at around 100 kg too, in the RDLs. It's weird that I can grip a ~185kg bar enough to make 1 deadlift... I guess it's an endurance thing in my case.
Of course it is endurance. I just don't get straps yet because i like the fact that grip gets trained too. I have done 12@100kg / 9@110kg in the past so i know i can get there without straps. What i do use is napkins, they do lessen slipping inside the grip during the reps, which brings the bar to more disadvantageous position to hold.
Great bench press progression, by the way. I did 70x6 as a PR, you did 3 sets of 5 with 70 and then had 17 reps with 55 kg... definitely I would say MUCH stronger than me. I did 70x6 and then my first set of 45x10 felt really hard to do lol.
Bench was stuck for ever, i mean for EVER, but it got unstuck this year. I did reset myself, corrected form and went way down on weights ( like 45kg work sets ) in the beginning. Sure helped. Also I am hitting 'pushes' more this year, day 1 BP , day 2 incline DB press, day 3 OHP , plus push press and tris work. Also this 3x5++15 rep scheme feelss better than something like 3x8. Still horribly weak. Long way ahead.
2 December 2015
Bodyweight@session : ?
Soreness : none
Injuries/aches : none
Couldn't make it to the gym.
Felt too tired to push legs too. So just tried to compensate the beach work @home.
PUSH PRESS:
SQUAT ( MSEM ):
INCLINE (45') DB PRESS:
UPRIGHT ROW:
4x15@20kg
-Instead of 4x10@35kg
DB CURL:
4x15 each hand@10kg
Instead of bb curl 10@30kg
TRICEPS PUSH DOWN:
TRICEPS DB KICK-BACK:
4x15 each hand@10kg
-Instead of 4x10@150lbs pushdown.
Surprisingly challenging although weights were down by ~40% , upping the reps from 10 to 15 equalized things.
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grip training is fine but why would you let it limit what you're doing for your legs? get straps.
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grip training is fine but why would you let it limit what you're doing for your legs? get straps.
Agree with this... use straps and/or wrist wraps for almost anything where you have to hold heavy weight... unless your training to be a raw powerlifter why limit yourself... even when the weight is light. Even for light load straight leg deadlifts where we use between 135-275lbs depending on person straps allow the lift to be soooo much smoother and target hamstrings better, grip is one more thing to think about!
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Yes, quite simple and convincing arguments, i should get straps.
3 December 2015
1½ hours full court bball.
Legs were much fresher this time, due to not squatting Wednesday, had a little extra pop in them. Got a couple of badass blocks, not the 'chase through' ones which are more about timing, the face-to-face ones which is pure vert. Still, my legs are slow, i don't jump at all besides the bball time, no skill work etc etc etc. Must decide what i wanna do, current setup is a little confused, it is neither strength nor performance oriented, trying to have a little bit of all mixed in. That may not be necessarily bad, just gotta be sure it is what i wanna do and not just doing it because i am used to it.
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Must decide what i wanna do, current setup is a little confused, it is neither strength nor performance oriented, trying to have a little bit of all mixed in. That may not be necessarily bad, just gotta be sure it is what i wanna do and not just doing it because i am used to it.
Got my answer, i want more emphasis on strength for the next ~3 months, transitioning to utilizing it around Feb-March together with cutting.
5 December 2015
Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@30kg
5@40kg
3@50kg
3@60kg
3@60kg
-I think i will skip top sets ( 3RM attempt ) for a while in o-lifts and add more 'heavy' 3s.
ATG PAUSED SQUAT:
5@85kg
5@85kg
5@85kg
MEBM SQUAT ( no pause ) : 20@70kg , ties :personal-record:
-Same reps/sets/loads but better form at paused ones, more strict pauses too. Upping next time.
SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand ( +1 rep )
10@18kg each hand ( +1 rep )
10@18kg each hand ( +1 rep )
10@18kg each hand ( +1 rep )
-Nice.
SEATED REAR DELT FLY MACHINE:
12@80lbs
12@95lbs ( +15 lbs ) , :personal-record:
11@95lbs ( +1 rep )
-Very strong.
DEAD HANG NEUTRAL GRIP PULLUPS:
9@BW
8@BW ( +1 rep )
7@BW
NEUTRAL GRIP LAT PULLDOWN: 15@150lbs
-Kinda weak here. Although 24 reps in 3 sets ties :personal-record:
SEATED PAUSED CALF RAISE:
15@60kg
15@60kg
15@60kg ( +1 rep )
-Strong.
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8 December 2015
Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none
PUSH-PRESS:
5@20kg
5@40kg
3@50kg
3@50kg
3@50kg
-Applying the new olift scheme here too, ( no 3RM set, more heavy 3s ). Nice.
RDL:
8@100kg
8@100kg
15@100kg ( +8 rep ) , :personal-record: , previous was 12@100kg.
-Grip was super strong, first two sets felt like warmup so i went on to rep-out las set. Kinda stupid to rep-out RDLs but it was worth it, got a huge PR.
BENCH PRESS:
5@70kg
5@70kg
5@70kg
18@55kg ( +1 rep ) , high-rep :personal-record:
-Something was bugging at left wrist so cancelled third set. I guess the saved fatigue from it helped the drop-set PR. I'll take it.
DEAD HANG PULLUPS:
9@BW , ( -1 rep )
8@BW
7@BW( +1 rep )
LAT PULLDOWN : 18@150lbs ( +2 reps ) , :personal-record:
-Total reps total ties :personal-record: too.
PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+95kg
8@BW+95kg
8@BW+95kg ( +1 rep )
-So i progressed my 3x8 slow reps from 60kg to the machine's stack. :personal-record:
Decided to add a forth set instead of adding reps.
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:strong:
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I wonder what your soreness be after that 15 reps set of RDLs.
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:strong:
:highfive:
I wonder what your soreness be after that 15 reps set of RDLs.
Practically none, lol, that was a nice surprise. There is some hamstring soreness but minimal and some lower back tightness/stress, also minimal.
9 December 2015
Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none
O-LIFT:
-Was short on time, had to skip again.
SQUAT ( MSEM ):
3x1@95kg
3x1@100kg
3x1@105kg
-Switched to the 'original' MSEM variant 1: 2-4 sets of 2-3 reps @ 90-95%. Felt much better than straight up 6+ singles.
As discussed in the MSEM thread i am using a 'non psyche-up 1RM' which should be around 110kg now.
INCLINE (45') DB PRESS:
12@22kg each hand
12@22kg each hand
12@22kg each hand
-Kinda too easy. Should have gone heavier.
UPRIGHT ROW:
12@40kg ( +5 kg ) , ( +2 reps ) , :personal-record:
12@40kg ( +5 kg ) , ( +2 reps ) , :personal-record:
10@40kg ( +5 kg ) , which would be a PR too.
10@35kg
-Beast-mode.
Gym was closing so had to continue home:
DB CURL:
2x15 each hand@10kg
HAMMER CURL:
2x15 each hand@10kg
TRICEPS DB KICK-BACK:
4x15 each hand@10kg
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-Switched to the 'original' MSEM variant 1: 2-4 sets of 2-3 reps @ 90-95%. Felt much better than straight up 6+ singles.
cool. I like the singles variation especially for when you're doing big dedicated jump/dunk sessions. 10 MSEM singles with ~1-2min rest basically becomes 10 max effort jumps. I imagine you could overlay 10 ME jumps with 10 ME singles (90-95%), just plot "CNS arousal", and have it match up pretty good.
As discussed in the MSEM thread i am using a 'non psyche-up 1RM' which should be around 110kg now.
niice!
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^Interesting idea about the jump sequence simulation. Everyone should have it match his own jumping sets-reps? e.g. what i do when i jump is sets of 3-4 , 1 min between reps, 4-5 mins between sets. And maybe use supramax partials instead of fulls for this tool?
Think a fancy name for it and blog this idea. Like CPJSM ( Cns Pattern Jump Simulation Method ) , or JSDCM ( Jumping Sequence Deep Copy Method , geek term included, you know you like it ;) ).
10 December 2015
1½ hours full court bball.
Quads were fine, despite the increased singles volume yesterday. Hip flexors felt too tight however.
Endurance was great, initially. But i run out of gas too soon. We had some absences too so i couldn't sub-out to get some breaths.
No rim jumps at all. In game jumps felt ok but nothing special.
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^Interesting idea about the jump sequence simulation. Everyone should have it match his own jumping sets-reps? e.g. what i do when i jump is sets of 3-4 , 1 min between reps, 4-5 mins between sets.
nice ya.. even more specificity per jumper. That makes even more sense. We should create a thread which contains everyone's max jump session protocols, since everyone performs them a little differently.
edit: http://www.adarq.org/strength-power-reactivity-speed-discussion/how-do-you-perform-a-max-effort-jump-session/
And maybe use supramax partials instead of fulls for this tool?
I wouldn't do those supramax partials (quarters if you half, halfs if you deep) unless you spend a few weeks prepping them. If we just jump right into those, could cause way too much fatigue than we want. Even then, not sure if it would be better than your "go-to" ROM.
Maybe even better would be banded singles, since you can accommodate the strength curve.
Think a fancy name for it and blog this idea. Like CPJSM ( Cns Pattern Jump Simulation Method ) , or JSDCM ( Jumping Sequence Deep Copy Method , geek term included, you know you like it ;) ).
lool @ the deep copy nerd one.
I like CPJSM better ;f
without any jumping references: CNS Temporal-Amplitude Model .. so a model instead of a method, since we're modeling based on time/effort of a max jump session (or maybe even other things).
pc!!
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^Nice, i'll def come back at this later when weather gets good and i start jumping soon.
12 December 2015
Bodyweight@session : ~88kg
Soreness : none
Injuries/aches : none
HANG POWER SNATCH:
5@20kg
5@30kg
3@40kg
3@40kg
3@40kg
-Nice.
ATG PAUSED SQUAT:
5@87,5kg ( +2,5 kg ) , 5RM :personal-record: , predicted 1RM :personal-record:
5@87,5kg ( +2,5 kg ) , ties the above PR
5@87,5kg ( +2,5 kg ) , ties the above PR
MEBM SQUAT ( no pause ) : 20@70kg , ties :personal-record:
-Very happy with the paused squats. Expected to miss some reps but got em all, 3 sets at lifetime :personal-record: , great,
First set was too hard, RPE 9-9.5. But the second was a bit better and the third even more. I think my warm-up was bad.
MEBM was brutal , barely made it, legs were exhausted from the triple paused PR.
SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand
-Nice, ready to use 20s again but with full ROM now.
SEATED REAR DELT FLY MACHINE:
12@95lbs ( +15 lbs ) , ties :personal-record:
12@95lbs , also ties PR
12@95lbs ( +1 rep ) , also ties PR
-Very strong. Got my 3x12 but will redo because of the defective machine, next available load is 110, not ready for it.
DEAD HANG NEUTRAL GRIP PULLUPS:
10@BW ( +1 rep ) , ties :personal-record:
8@BW
7@BW
NEUTRAL GRIP LAT PULLDOWN: 15@150lbs
-Total reps :personal-record:
SEATED PAUSED CALF RAISE:
15@60kg
15@60kg
15@60kg
-Great, solid ROM, strict pauses, everything great. Best calf raises ever at this machine.
Very strong day.
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14 December 2015
Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@60kg
3@60kg
3@60kg
-3x3@60kg is some kind of volume :personal-record:
RDL:
8@102,5kg ( +2,5kg )
8@102,5kg ( +2,5kg )
8@102,5kg ( +2,5kg ) , ( -7 reps )
-No rep-out this time, gotta stay an AELS member. Still 3x8@102,5kg is also volume :personal-record:
BENCH PRESS:
DEAD HANG PULLUPS:
PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+95kg
8@BW+95kg
8@BW+95kg
8@BW+95kg ( +extra set )
-Yes, this is also volume :personal-record: , was actually easy too.
Was sort on time so split the workout in two parts, will do the skipped bench&pullups tomorrow.
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15 December 2015
Bodyweight@session : ~89kg , season high!
Soreness : none
Injuries/aches : none
First did what i owed from yesterday:
BENCH PRESS:
5@70kg
5@70kg
5@70kg ( extra set )
16@55kg ( -2 reps )
-The fatigue from the third set that i didnt do last week coz of wrist bugging made dropset weaker. Fair.
Kinda stuck again, i don't see me advancing to 72,5kg soon.
DEAD HANG PULLUPS:
8@BW ( -1 rep )
7@BW ( -1 rep )
6@BW ( -1 rep )
LAT PULLDOWN : 18@150lbs , ties :personal-record:
-Pullups wouldn't work today. Drop-set was strong though.
Then did those to make it a workout:
INCLINE (45') DB PRESS:
12@22kg each hand
12@22kg each hand
12@22kg each hand
-Weight is easy but setup is hard.
DB SHRUG:
15@20kg each hand
15@20kg each hand
15@20kg each hand
-Nice.
ROWING MACHINE: 10 minutes
-Wow, exhausting. didn't even go hard either but felt like an eternity, in hell.
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16 December 2015
Bodyweight@session : ~88,5kg
Soreness : chest
Injuries/aches : none
PUSH-PRESS:
5@20kg
5@40kg
3@50kg
3@50kg
3@50kg
-Kinda weak.
SQUAT ( MSEM ):
3@95kg
3x1@100kg
3x1@105kg
-Awesome!!! 95kg felt so light that i didn't even do singles, went on to do 3 reps with a couple of breaths between.
100 and 105 sets were very solid too. That feeling when squat progresses, so sweet.
UPRIGHT ROW:
10@40kg ( -2 reps )
10@40kg ( -2 reps )
10@40kg
10@40kg
-Last time i did 3x12 , now went for 4x10. However right shoulder was bugging on concentric at third set so cancelled 4th set.
First two sets pretty solid though, could easily match/break last week's 12@40kg PR.
BB CURL:
10@30kg
10@30kg
PREACHER CURL
10@25kg
10@25kg
HAMMER CURL:
Forgot! :uhhhfacepalm:
TRICEPS PUSH DOWN:
10@150lbs
10@150lbs
10@150lbs
10@150lbs
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17 December 2015
1½ hours full court bball.
Kinda meh. Endurance ok but it was like i had a delay between think and do, legs wouldn't follow.
Legs starting to feel too heavy/tired now. Makes sense since i only took one deload week the last 3,5 months.
It is all fine, Xmas holidays will be a nice recovery off-time.
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A little too much work and life lately derailed me, would be ok but the timing is bad because we are ahead of xmas off. Oh well, what can you do.
Changed my template to a high-volume one to compensate a bit.
22 December 2015
Bodyweight@session : ~87,5kg
Soreness : chest
Injuries/aches : none
SQUAT:
8@20kg
8@40kg
8@50kg
8@60kg
8@70kg
8@80kg
8@90kg
-Pretty happy to get the 8@90, after having done all the previous sets.
Tonnage = 3280kg, :personal-record:, previous was 3240kg from RSR 6x6@90kg.
BENCH PRESS:
8@60kg
8@60kg
8@60kg
8@60kg
8@60kg
-Tonnage = 2400kg, :personal-record: , previous was 2200kg ( 4x10@55kg ).
DEAD HANG PULLUPS:
8@BW
8@BW
8@BW
7@BW
7@BW
I have never done more than 3 sets of pullups so this is also a tonnage :personal-record:
STANDING CALF RAISE MACHINE
15@95kg
15@95kg
15@95kg
15@95kg
-Tonage = 5700kg, :personal-record: , previous was 4500kg ( 3x30@50kg ).
Volume was fun. :D
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volume is always fun. you on your ski break now?
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Very fun. Got crazy soreness too everywhere as if I wa not training regularly.
No ski, I wish. Just Xmas off, consuming stupid quantities of deadly poisons, mostly in the form of whiskey and cigars. Back to gym next Monday.
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Back, happy new year everyone!
The aftermath of the xmas holidays was not that bad, i am around 85,5kg(188,5lbs) morning net weight, 90cm(35,5'') waist. Online and BI scale estimate around 17% bodyfat. That is how it looks too, no changes in mirror test except from an increase at the love handles ( yup, alcohol ).
Sooo, where do we go from here? What do i do now?
I think of changing things up a bit, doing something different. I think i have been attached to being 'jump-ready' for too many years. Always having some kind of reactive stuff in, MSEM, trying to create room for freshness/peak each week etc. Which is not bad, ok, but want to go a different road:
-I am going to chase strength for a couple of months. Really challenge my legs. Not with a neural gains method ( 5-3-1/RSR ), those work great for me but i seem to lose the gains pretty fast after. I will go the hypertrophy road, increased frequency AND volume. I need some GPP now anyway, since i got derailed mid-December, so it fits. For squats i am thinking of alternating between 4x10 and heavy 3s+MEBM days.
-After that block comes the change. I will lay off the strength road for a while. Will go 'functional', make sprinting and bounding a priority, see if i can get some juice out of this rusting body. Of course i will still be squatting to preserve whatever leg strength i can, but i will be taking it easier. MSEM, maybe some LTMP, stuff like that, also lots of o-lifts.
-Nutrition will follow the above plan, bulk while is strength mode, and then go for a big cut. Willing to go down to 80kg ( 176lbs ) or even lower, in the high 70s ( low 170s ).
It is pretty simple, it is actually a two-step periodization, peak strength and then taper on it. With the extra element of bounding that i have never done so far.
Ok, let's see how it goes. Objections/opinions always welcomed.
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Back, happy new year everyone!
The aftermath of the xmas holidays was not that bad, i am around 85,5kg(188,5lbs) morning net weight, 90cm(35,5'') waist. Online and BI scale estimate around 17% bodyfat. That is how it looks too, no changes in mirror test except from an increase at the love handles ( yup, alcohol ).
Sooo, where do we go from here? What do i do now?
I think of changing things up a bit, doing something different. I think i have been attached to being 'jump-ready' for too many years. Always having some kind of reactive stuff in, MSEM, trying to create room for freshness/peak each week etc. Which is not bad, ok, but want to go a different road:
-I am going to chase strength for a couple of months. Really challenge my legs. Not with a neural gains method ( 5-3-1/RSR ), those work great for me but i seem to lose the gains pretty fast after. I will go the hypertrophy road, increased frequency AND volume. I need some GPP now anyway, since i got derailed mid-December, so it fits. For squats i am thinking of alternating between 4x10 and heavy 3s+MEBM days.
-After that block comes the change. I will lay off the strength road for a while. Will go 'functional', make sprinting and bounding a priority, see if i can get some juice out of this rusting body. Of course i will still be squatting to preserve whatever leg strength i can, but i will be taking it easier. MSEM, maybe some LTMP, stuff like that, also lots of o-lifts.
-Nutrition will follow the above plan, bulk while is strength mode, and then go for a big cut. Willing to go down to 80kg ( 176lbs ) or even lower, in the high 70s ( low 170s ).
It is pretty simple, it is actually a two-step periodization, peak strength and then taper on it. With the extra element of bounding that i have never done so far.
Ok, let's see how it goes. Objections/opinions always welcomed.
It seems sensible if the bodyfat measurement is off... However, I don't like the sound of this if the bodyfat is accurate.. IMO a male who is 17% bodyfat shouldn't go on a bulking diet ever. Period - (tbh I don't think any power athlete should go on a short term bulking phase). Not if they care about strength to weight ratios (dunking, sprinting, etc - sure it's different if your an NFL long snapper). At 17% bodyfat it's feasible to gain muscle and strength while you lose muscle. I've been through two major injuries and subsequent layoffs and gotten to around 20% bodyfat... Once I get the past the initial soreness accompanied with a return IF you can stop dwelling on what you used to be capable of it's honestly the funnest time to train. Training at that bodyfat is like being on the best drugs ever... Every week things get better! You get stronger, you get leaner, you get faster, BW things like pullups go from hard to extremely easy, you feel better, etc. It's the training in the single digits that can be a drag where you find yourself choosing between getting really strong and heavy and fat OR feeling lethargic and light... OF course while relative gains are great when your fat... Your performance surely won't be maximized...
As I said above - I don't like the idea of short term bulking/hypertrophy. IMO there are really only three phases to being a relative strength power athlete.
1) Get lean enough for you. This might be 6% bf, it might be 12% bf. It does depend on the individual - but it's highly unlikely it's 17% for most men. IF you play a dynamic sport frequently and competitively (basketball, soccer, track - not powerlifting) then chances are you are already at this level even if you don't love how you look in the mirror. If you don't play a sport but used to play one then you can aim to weigh about what you did when you were highly competitive in your sport (plus a bit more for added muscle). If you have never played a sport you can clean up your diet and do 16 weeks of high-intensity GPP with interval running to figure out where you sort yourself out. Ideally we achieve this "lean enough for you" without extremely restrictive dieting and moreso through training.
Now that you are lean enough there are two phases:
A) Minor growing and improving. You should be in this phase for 90% of the time. This is the phase where you make improvements - you get stronger, more flexible, improve mobility, add muscle, etc. This phase has some periodization and allows for increases in fat that don't radically affect body composition... Your diet should be clean but you should eat to make gains**. Maybe you are 180 and 10% bodyfat and squat 350. You get to 185 and 11% bodyfat and squat 400, and then 190 and 12% bf and squat 430, and then you keeping eating to make gains and get to 450 but start to see your bodyweight pushing 205+ and your bodyfat creeping up... You stop. It's not worth it. We don't want to return to that first phase. Maybe you won't ever squat more than 450 as a relative strength athlete... Maybe you will but not by increasing leverage by adding weight - maybe years later when axillary lifts have been increased you can slowly push past...
**Eat to make gains is just what it is - you eat just enough to make gains in stength/performance. It sounds harder than it is when your lean and it is harder than it sounds when your fat. This is why you must be lean enough. When your lean enough you can squat and tell pretty quickly how helpful food is - you can see the benefit of a bowl of rice the night before a squat session. You feel it. You can also see it's unnecessary to add two bowls of rice. So you don't. This is the benefit to clean eating and maintaining leaness... When you are fat and try and bulk you are simply eating more and most likely overeating.
B) Peaking and Cutting. The second phase is the phase where we realize our gains. In the first phase we avoid things that make performance better but derail improvement - we don't cut and deplete glycogen, we don't get dehydrated, we don't stop resistance training to have better performances in races, etc. Depending on our sport this phase might have to involve some semi-extreme dieting. But it's short. We do this a couple times a year to optimize performance and rest our bodies from the work they put in the most of the year...
-----------------------------------------------------------------------------------------
That said if you are 17% I would get into phase A as soon as possible. I would recommend you do a GPP type training program - I have one for my athletes that works wonders - and do not attempt to nutritionally bulk. Clean your diet up but don't go crazy on cutting and watch the fat melt off. You will probably gain some strength too even if you won't be lifting massive weights during the session. 3-4 months of this and you will be ready to see major improvement by summer that you didn't think was possible...
-
Very nice reply, thanks!
I don't disagree with anything. Also my bad for mentioning 'bulk', it is not called bulk that i have in mind, it is rather re-composition. Eating a little above TDEE on gym days and a little below all other days. Keeping it at +500kcal on gym days and -500 all other days has proven to lead me to a steady weight loss, while adding some muscle mass too. It is like a repeated bulk-cut daily micro-cycle. Not even sure if such a thing exists, just something i have done in the past and works great for me. So for the GPP period i would just up the off-days kcals a bit ( still keeping it below or at most equal to TDEE ) to lead to a small weight gain. I am willing to change that plan though if it is nonsense.
As for the bodyfat numbers, yes, i am very well aware that bulking while being over 15% is considered nonsense. However, 15% is pretty much very lean for me. I do my cuts, I eat very clean, high protein, i keep active, yet those calculators and BI scale wont give me under 15%. To be honest and play the devil's advocate on myself, i never went under 80kg the recent years to see what would happen. But back in my mid 20s, being extremely active ( working out 4-5 times a week, running, swimming, playing basketball ) and weighing around 75kg, i never ever saw more than a faint 4-pack, the same that i can do now when i cut. I was leaner than ever last year at 82kg, felt an looked like 14% and calculators agreed.
So, if we forget the number per se ( 17% ) and just suppose i am around 3% more than my very-lean status, would you still be against doing that 'recomp' thing during my upcoming GPP phase? And going on a cut to reach 'as lean as possible' right after that? Note that all this planning is also very well timed with the weather here ( aka ability to go out and run ).
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inb4, first workout of the year.
4 January 2016
Bodyweight@session : ~87,5kg
Soreness : chest
Injuries/aches : none
SQUAT:
8@70kg
8@70kg
8@70kg
BENCH PRESS:
8@55kg
8@55kg
8@55kg
LAT PULL DOWN:
8@150lbs
8@150lbs
8@150lbs
STANDING CALF RAISE MACHINE
15@70kg
15@70kg
15@70kg
Weights were light, reps above 5 was hard. Normal.
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5 January 2016
Bodyweight@session : ~86,5kg
Soreness : chest, lats, traps(?), VMOs, hamstrings, abductors : much. Outer quads & calves : less
Injuries/aches : none
RDL:
8@80kg
8@80kg
8@80kg
INCLINE (45') DB PRESS:
12@20kg each hand
12@20kg each hand
12@20kg each hand
UPRIGHT ROW:
12@30kg
12@30kg
12@30kg
BB CURL:
12@25kg
12@25kg
12@25kg
TRICEPS PUSH DOWN:
12@120lbs
12@120lbs
12@120lbs
STATIONARY BIKE:
15 mins , ~6,5km , ~100kcals.
Again, weights were easy for muscle worked but repping got hard. Fair.
It looks like i lost some weight after all during Xmas. Not surprised, diet was good, was chasing protein and avoiding fats/carbs. It could have been an awesome cut if i didn't abuse alcohol.
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Very nice reply, thanks!
I don't disagree with anything. Also my bad for mentioning 'bulk', it is not called bulk that i have in mind, it is rather re-composition. Eating a little above TDEE on gym days and a little below all other days. Keeping it at +500kcal on gym days and -500 all other days has proven to lead me to a steady weight loss, while adding some muscle mass too. It is like a repeated bulk-cut daily micro-cycle. Not even sure if such a thing exists, just something i have done in the past and works great for me. So for the GPP period i would just up the off-days kcals a bit ( still keeping it below or at most equal to TDEE ) to lead to a small weight gain. I am willing to change that plan though if it is nonsense.
As for the bodyfat numbers, yes, i am very well aware that bulking while being over 15% is considered nonsense. However, 15% is pretty much very lean for me. I do my cuts, I eat very clean, high protein, i keep active, yet those calculators and BI scale wont give me under 15%. To be honest and play the devil's advocate on myself, i never went under 80kg the recent years to see what would happen. But back in my mid 20s, being extremely active ( working out 4-5 times a week, running, swimming, playing basketball ) and weighing around 75kg, i never ever saw more than a faint 4-pack, the same that i can do now when i cut. I was leaner than ever last year at 82kg, felt an looked like 14% and calculators agreed.
So, if we forget the number per se ( 17% ) and just suppose i am around 3% more than my very-lean status, would you still be against doing that 'recomp' thing during my upcoming GPP phase? And going on a cut to reach 'as lean as possible' right after that? Note that all this planning is also very well timed with the weather here ( aka ability to go out and run ).
Sorry for not getting back to this for a bit... A few points:
1) Yeah, if your just using BMI calculators and such you don't really know your bodyfat %. If you have the means and it's possible to get hydrostatic or MRI done I suggest you do it; but if you don't then any estimate is pretty much guesswork... Funny, how people you and people on this board (entropy) seem to overestimate bodyfat pretty considerably. To be totally honest I don't even think bodyfat % is as useful as total fat mass... The dangers of low bodyfat are primarily hormonal - really important hormones like leptin circulate in proportion to the amount of bodyfat we have - someone who suffers from low leptin with moderate amounts of fat will need to maintain higher fat mass than someone who can empty a larger proportion of their fat cells without leptin being affected. But really this is in accordance to fat mass rather than bodyfat (athletes should store very little intramuscular fat). For myself I know that i suffer if I start to go near 10 10lbs of fat. But this means if I can get down to 180 my I need to keep my bodyfat above 5.5% but if I get muscular enough to be 225 my bodyfat should above 4.5%... It's not a huge difference but it matters especially if you are less lean...
2) That said if you have never gotten really lean there is no time better to do it now... Well, in your case I guess when the weather warms up would be more ideal... It's easier to get back to being really lean when you have been really lean before - so if you plan on going bulk - lean it would be easier to go lean - bulk - lean...
3) The bottom line is now that you have clarified your "bulk" I don't think your programming is way off base. It looks like you have the right idea IMO. It's not ideally what I would have you do if I was training you*** but it's the right idea. Everyone's body is different so if you feel like you perform best at +500 plus cals on training days and -500 cals on rest days then by all means do it - however, while I have often seen this type of diet/training approach recommended and called a "zig-zag" diet - I see no evidence that it works. I put it in the same class I meal timing and the necessity of postworkout nutrition. It's sensible but research shows the body doesn't actually respond differently to short-term dietary manipulation on a day to day basis... If anything upping the calories on the day before you do something like heavy squats is probably going to be more beneficial than upping them the day you do squats and restricting them the day before you train...
***If I was training you I would write a program that involved shorter rest intervals, higher volume and gradually increasing weight - if you are 17% bodyfat you could recomp (lose fat and gain muscle/strength) and if not you could at least gain muscle and strength while gaining as little fat as possible! Remember there are ways to get into lactate without being outdoors, they just are not as fun!
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Very interesting and insightful as always.
Yes, we are not far off. Gaining strength and muscle with minimum fat gain was the idea. And then use more activity to both lean-out and get more 'functional' when the weather is better. I do hate indoor cardio stuff, you got me. Silly excuse, I know, but I do. Willing to try to fight through it it though. Already did a start with stationary bike if you noticed, no HIIT yet though, just LISS as a finisher after weights.
As for the leanness, i was never really lean indeed but i don't know if i can be. My point about the 20s era was that i should be ripped back then. I would go to the gym ( which had a track and a swimming pool ) and i would do ~4km jog, then lift and then do 20-40x50m swim tempos. 2-3 hours. 4 to 5 times a week. And yet i wasn't ripped. I was lean, but average lean. Bringing it further back, in my teenage years, i was a roadkill, around 15yo i would be about 5'9''/175cm and weigh... 52kg/115lbs. Even then, no abs! I am the definition of skinny fat, got tiny wrists and ankles, yet never ever looked really lean. So the point was i don't think it is realistic to expect some serious leanness. But yeah, all that history doesn't mean anything. Ok, i can't look lean. So what? looking lean does not mean the same with being lean. I gotta get as lean as i can and that is all to it, it does not matter what it looks like. Do i have excess fat to lose? Yes i do, i should try to lose it, period.
So I ( you ) already made up my mind, i will adjust my diet with the goal of maintaining current weight for now, or even lose a little. I trust i can achieve both as you say, keep gain some good strength and muscle and lose some fat too. I do like being on caloric surplus when i lift. Makes me feel more confident. Maybe it is placebo but it works, as soon as i restrict calories on workout days, strength suffers. My daily program fits well for daily zig-zag AND same-day overfeeding too. I train late (9pm or so ) , so i can have a heavy lunch ( 1000+kcal ) 7-8 hours earlier, a pre-workout snack ( ~500kcal ) 1-2 hours earlier and then a big post-workout meal ( 1500+ ). No-gym days is the same plan but adjusted portions to get to the desired kcal deficit ( numbers mentioned are just indicative ). And i have been on that daily zig-zag with good results in the past, so it is trustworthy. +500/-500 is a cut scheme for me, i will go for something like +300/-300 to keep it steady and adjust on the way.
I do reckon that cut-bulk-cut would be a better choice than recomp-cut that i am set to do, the latter just feels/fits better currently. And i do feel i want to push strength for a while currently and don't feel at all like going in a cut. I don't think the difference will be serious. Let's see, is that a fact so i am up to some serious shit, or is it just wishful thinking & no-reason stubbornness so i will just spin my wheels? :P
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7 January 2016
1½ hours full court bball.
Very pleasant surprise. Good endurance, fresh legs, bouncy, fast etc. Never saw that coming, i expected the exact opposite.
Even did a few rim jumps. They felt totally uncoordinated, sluggish, terrible. Yet 10'1''-26'' SVJ and 10'5'' / 30'' RVJ were easy and repeatable. Not a bad base at all.
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9 January 2016
Bodyweight@session : ~87,25kg
Soreness : shoulders, hamstrings and glutes sore , quads tight.
Injuries/aches : none
SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
3@90kg
3@100kg
20@60kg
-Weird. Legs very strong but weight felt heavy on back, even with 60kg. Happy with the 100kg triple, good base.
SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand
-Pretty hard, should have used 16s.
SEATED REAR DELT FLY MACHINE:
12@80lbs
12@80lbs
12@80lbs
DEAD HANG NEUTRAL GRIP PULLUPS:
6@BW
NEUTRAL GRIP LAT PULLDOWN:
10@150lbs
10@150lbs
10@150lbs
-Pullups too hard yet, patience.
SEATED PAUSED CALF RAISE:
15@50kg
15@50kg
15@50kg
STATIONARY BIKE:
15 mins , ~7,5km , ~120kcals.
-Last time i did steady pace @80rpm. Now i did intervals, 2mins@80rpm-1min@100rpm.
Next time bumping it up to 1 min on / 1 min off, then advancing to 20mins.
-
11 January 2016
Bodyweight@session : ~88,25kg
Soreness : none
Injuries/aches : none
RDL:
8@85kg ( +5 kg )
8@85kg ( +5 kg )
8@85kg ( +5 kg )
BENCH PRESS:
8@55kg
8@55kg
8@55kg
8@55kg ( extra set )
LAT PULL DOWN:
8@160lbs ( +10 lbs )
8@160lbs ( +10 lbs )
8@160lbs ( +10 lbs )
8@160lbs ( +10 lbs ) , ( extra set )
STANDING CALF RAISE MACHINE
15@75kg ( +5 kg )
15@75kg ( +5 kg )
15@75kg ( +5 kg )
-Catching up is easy and fun. Also is very nice to work back from lower weights for form correction stuff.
Started counting calories. Yesterday's sample , ~2900kcals / 187g protein.
-
12 January 2016
7 Days Vertical Jump Cure routine.
Nutrition :
2200 kcal / 135g protein / ( 200 kcal deficit )
-
Very interesting and insightful as always.
Yes, we are not far off. Gaining strength and muscle with minimum fat gain was the idea. And then use more activity to both lean-out and get more 'functional' when the weather is better. I do hate indoor cardio stuff, you got me. Silly excuse, I know, but I do. Willing to try to fight through it it though. Already did a start with stationary bike if you noticed, no HIIT yet though, just LISS as a finisher after weights.
I wasn't suggesting indoor cardio. I don't do any cardio because it all sucks. I don't like LISS stuff for athletes. Lactate work is good but it doesn't have to be boring. My suggestion was to do a whole body intense lifting split that will allow you to recomp and keep that fat off - basically what I have all my lower level athletes do to turn them into beasts. Idea is similar to german volume training in that the volume is great enough to keep you from gaining fat - only I try to mix it up so you can still train dynamically. Here is the whole body split I have people doing that works really well. I aim to go back on it when my knee is healed as well.
Requirements: (1) A squat pad and a squat rack and weights. Weight suggestions given for a bench/squat/dead of 225/315/405 and should be adjusted.
Set 1:
* Set up a bar on the inside of the rack and a bar on the outside of the rack.
Superset Squats/Military Press: 4x6 & 4x8 @ 225,135
Set 2:
* Using the hex bar and and the squat pad as a fulcrum do the following superset:
Bulgarian Split Squats/Pullups: 4x8 each leg, 4x10
Set 3:
* If you have a slant bench you can use that for leg raises otherwise stick with pullup bar for leg raises:
Glute Thrusts/Leg raises: 4x20,15,10,5 & 4x20
Set 4:
If you have an energy after this is done do band squats with 135-225 for two sets of 30 seconds each as many reps as possible. This will induce lactate and cramping.
This workout should take 1 hour.
As for the leanness, i was never really lean indeed but i don't know if i can be. My point about the 20s era was that i should be ripped back then. I would go to the gym ( which had a track and a swimming pool ) and i would do ~4km jog, then lift and then do 20-40x50m swim tempos. 2-3 hours. 4 to 5 times a week. And yet i wasn't ripped. I was lean, but average lean. Bringing it further back, in my teenage years, i was a roadkill, around 15yo i would be about 5'9''/175cm and weigh... 52kg/115lbs. Even then, no abs! I am the definition of skinny fat, got tiny wrists and ankles, yet never ever looked really lean. So the point was i don't think it is realistic to expect some serious leanness. But yeah, all that history doesn't mean anything. Ok, i can't look lean. So what? looking lean does not mean the same with being lean. I gotta get as lean as i can and that is all to it, it does not matter what it looks like. Do i have excess fat to lose? Yes i do, i should try to lose it, period.
Well swimming and leanness are about the worst combination ever. Their is a wealth of data about their paradoxically high bodyfat. I dont think you can't look lean. You might not look as lean as some people but if you stay away from swimming and train right you can look leaner than ever before.
So I ( you ) already made up my mind, i will adjust my diet with the goal of maintaining current weight for now, or even lose a little. I trust i can achieve both as you say, keep gain some good strength and muscle and lose some fat too. I do like being on caloric surplus when i lift. Makes me feel more confident. Maybe it is placebo but it works, as soon as i restrict calories on workout days, strength suffers. My daily program fits well for daily zig-zag AND same-day overfeeding too. I train late (9pm or so ) , so i can have a heavy lunch ( 1000+kcal ) 7-8 hours earlier, a pre-workout snack ( ~500kcal ) 1-2 hours earlier and then a big post-workout meal ( 1500+ ). No-gym days is the same plan but adjusted portions to get to the desired kcal deficit ( numbers mentioned are just indicative ). And i have been on that daily zig-zag with good results in the past, so it is trustworthy. +500/-500 is a cut scheme for me, i will go for something like +300/-300 to keep it steady and adjust on the way.
I do reckon that cut-bulk-cut would be a better choice than recomp-cut that i am set to do, the latter just feels/fits better currently. And i do feel i want to push strength for a while currently and don't feel at all like going in a cut. I don't think the difference will be serious. Let's see, is that a fact so i am up to some serious shit, or is it just wishful thinking & no-reason stubbornness so i will just spin my wheels? :P
I'm sorry I just assumed you train in the morning... I can't fathom how people don't train in the morning BUT if you don't then sure you should eat during the day. My mistake. I train in the morning so what I eat sunday night fuels my squats on monday morning... But in your case that wouldn't work. I think you are totally on the right track and that recomping is the way to go. You are fat enough and small enough that you should recomp rather than worry about cutting exclusively... Just don't bulk!
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I wasn't suggesting indoor cardio. I don't do any cardio because it all sucks. I don't like LISS stuff for athletes. Lactate work is good but it doesn't have to be boring. My suggestion was to do a whole body intense lifting split that will allow you to recomp and keep that fat off - basically what I have all my lower level athletes do to turn them into beasts. Idea is similar to german volume training in that the volume is great enough to keep you from gaining fat - only I try to mix it up so you can still train dynamically. Here is the whole body split I have people doing that works really well. I aim to go back on it when my knee is healed as well.
Requirements: (1) A squat pad and a squat rack and weights. Weight suggestions given for a bench/squat/dead of 225/315/405 and should be adjusted.
Set 1:
* Set up a bar on the inside of the rack and a bar on the outside of the rack.
Superset Squats/Military Press: 4x6 & 4x8 @ 225,135
Set 2:
* Using the hex bar and and the squat pad as a fulcrum do the following superset:
Bulgarian Split Squats/Pullups: 4x8 each leg, 4x10
Set 3:
* If you have a slant bench you can use that for leg raises otherwise stick with pullup bar for leg raises:
Glute Thrusts/Leg raises: 4x20,15,10,5 & 4x20
Set 4:
If you have an energy after this is done do band squats with 135-225 for two sets of 30 seconds each as many reps as possible. This will induce lactate and cramping.
This workout should take 1 hour.
I like this program very much! Pretty close to my likes also. Unfortunately my gym has no : hex bar, adjustable squat rack, front/back rack, squat pad , bands. But i/we could tweak it to the available stuff. Might switch to this as soon as i feel this 'getting back at it' that i am doing currently ends, that is in a couple of weeks.
I am definitely coming back at you about it.
Agreed about everything else you said re body composition etc ( didn't re-quote them ).
Thanks for the insight yet again! :D
13 January 2016
Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none
SQUAT:
8@72,5kg ( +2,5 kg )
8@72,5kg ( +2,5 kg )
8@72,5kg ( +2,5 kg )
-Strong. Did last rep of each set with a strict pause. Should have done 75.
INCLINE (45') DB PRESS:
Forgot, FFFFUUUUUUU
UPRIGHT ROW:
12@32,5kg ( +2,5 kg )
12@32,5kg ( +2,5 kg )
12@32,5kg ( +2,5 kg )
BB CURL:
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
TRICEPS PUSH DOWN:
12@130lbs ( +10 lbs )
12@130lbs ( +10 lbs )
12@130lbs ( +10 lbs )
Nutrition :
2900 kcal / 250g protein ( :o ) / ( 500 kcal surplus )
-
14 January 2016
1½ hours full court bball.
Endurance pretty good. Performance bad though, legs too heavy/tight. Expected, as i said i am not gonna care about performance for a while, building strength is #1.
A few rim jumps were at my 'base' ( 10'5'' / 30'' ) but felt terrible, i felt like i would barely touch rim at liftoff, yet i was touching it mid-thumb.. Pretty encouraging actually.
Nutrition :
2100 kcal / 150g protein / ( 600 kcal deficit )
-
15 January 2016
Wanted to run for recovery but was too sore to do anything.
Quads, hamstrings, abductors, glutes, abs,all. Must be bball, having good endurance increases active playtime, for which there is a price to pay.
Also failed at diet, ended up with a 300kcal surplus instead of deficit, with only 90g protein. :uhhhfacepalm:
-
15 January 2016
Wanted to run for recovery but was too sore to do anything.
Quads, hamstrings, abductors, glutes, abs,all. Must be bball, having good endurance increases active playtime, for which there is a price to pay.
damn!
Also failed at diet, ended up with a 300kcal surplus instead of deficit, with only 90g protein. :uhhhfacepalm:
walking for recovery is still good, and, after getting moving for a little bit you may feel good enough to throw some light runs in just to get the blood flowing a bit more. I used to do that alot.
interested to see the PR x-mas tree's during this strength focused phase!
pc!
-
damn!
walking for recovery is still good, and, after getting moving for a little bit you may feel good enough to throw some light runs in just to get the blood flowing a bit more. I used to do that alot.
interested to see the PR x-mas tree's during this strength focused phase!
pc!
Yes, walking would have worked but i was short on time.
Hope i can deliver some more christmass trees, not sure how this will work with upcoming high-volume supersets scheme but i'll do my best.
:lololol:
16 January 2016
Bodyweight@session : ~88,25kg
Soreness : legs still kinda sore all-over
Injuries/aches : none
SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
3@90kg
3@100kg
20@60kg
-Same result with last week, different feeling. Weight was ok at back now but legs were un-recovered.
SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand
-Nice.
DEAD HANG NEUTRAL GRIP PULLUPS:
7@BW ( +1 rep )
NEUTRAL GRIP LAT PULLDOWN:
10@150lbs
10@150lbs
10@150lbs
-Much stronger this week. Still not ready for multi pullup sets.
SEATED PAUSED CALF RAISE:
15@55kg ( +5 kg )
15@55kg ( +5 kg )
15@55kg ( +5 kg )
-Very strong.
STATIONARY BIKE:
15 mins , ~7,5km , ~120kcals.
-Switched intervals from [2 mins off / 1min on] to [1 on / 1 off]. Lowered off pace from 80rpm to 70rpm for better recovery.
Got same dist/kcals with last time. ok
-
T0DDDAY'S GPP ® © ™
The original recommendation:
My suggestion was to do a whole body intense lifting split that will allow you to recomp and keep that fat off - basically what I have all my lower level athletes do to turn them into beasts. Idea is similar to german volume training in that the volume is great enough to keep you from gaining fat - only I try to mix it up so you can still train dynamically. Here is the whole body split I have people doing that works really well. I aim to go back on it when my knee is healed as well.
Requirements: (1) A squat pad and a squat rack and weights. Weight suggestions given for a bench/squat/dead of 225/315/405 and should be adjusted.
Set 1:
* Set up a bar on the inside of the rack and a bar on the outside of the rack.
Superset Squats/Military Press: 4x6 & 4x8 @ 225,135
Set 2:
* Using the hex bar and and the squat pad as a fulcrum do the following superset:
Bulgarian Split Squats/Pullups: 4x8 each leg, 4x10
Set 3:
* If you have a slant bench you can use that for leg raises otherwise stick with pullup bar for leg raises:
Glute Thrusts/Leg raises: 4x20,15,10,5 & 4x20
Set 4:
If you have an energy after this is done do band squats with 135-225 for two sets of 30 seconds each as many reps as possible. This will induce lactate and cramping.
This workout should take 1 hour.
Restrictions:
I like this program very much! Pretty close to my likes also. Unfortunately my gym has no : hex bar, adjustable squat rack, front/back rack, squat pad , bands. But i/we could tweak it to the available stuff.
Also it is a commercial gym, pretty often packed with people that noone does 'weird' stuff, so it will be a little difficult to do hip thrusts.
Modifications:
As mentioned hip thrusts are unlikely to happen . I will do them whenever possible, for the rest of the time i will substitute them with (as much glute driven as possible ) RDLs.
The bands absence cancels band squats AMRAP for set 4, i will substitute them with hang power cleans.
Edit:
Said i'd do HPCs instead of the prescribed band squats AMRAP finishers, but thinking about it again i found speed half squats much more related. Going for volume o-lift while exhausted didn't feel much sane either.
So here is the modified program:
Squat 4x6 / Military Press 4x8
BSS 4x8 / Pullups: 4xF
Hip thrust-RDL 4x20,15,10,5 / Leg raises: 4x20
Speed half squats : 2x30sec AMRAP
Rest between sets : ~2 minutes
Rest between exercises : ~3 minutes
Frequency : 3 times a week
Extra elements : calf work , 2 times a week
Duration : ~3-4 months
This is the initial plan, will AREG on the way if needed.
T0ddday, what is your view on this?
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Also it is a commercial gym, pretty often packed with people that noone does 'weird' stuff, so it will be a little difficult to do hip thrusts.
Just make sure to make eye contact with everyone while doing those thrusts... They'll leave you alone and give you all the space you need
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Exaggerated grunting should help as well.
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^LOL , i bet both of you have read Breat Contreras here : https://bretcontreras.com/how-to-hip-thrust/
The first rule of hip thrusting: Never make direct eye contact while hip thrusting or when someone else is hip thrusting…things can get awkward rather quickly.
(https://bretcontreras.com/wp-content/uploads/7bi68.gif)
Don’t Be This Creep!
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18 January 2016
Bodyweight@session : ~89kg , :o , heaviest i've been in 2 years.
Soreness : none
Injuries/aches : none
T0DDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Week #1 , workout #1
SUPERSET 1 - BSS ++ PULLUPS:
8 each leg @ 10kg DBs ++ 7
8 each leg @ 10kg DBs ++ 7
8 each leg @ 10kg DBs ++ 6
8 each leg @ 10kg DBs ++ 6
SUPERSET 2 - RDL ++ LEG RAISE:
20@40kg ++ 15
15@60kg ++ 15
10@80kg ++ 15
5@100kg ++ 15
SUPERSET 3 - SQUAT ++ OHP:
6@70kg ++ 8@30kg
6@70kg ++ 8@30kg
6@70kg ++ 8@30kg
6@70kg ++ 8@30kg
HANG POWER CLEAN , 30'' AMRAP:
Duration : ~55 minutes
HOLY SHIT!!! I can already see how this program keeps the fat off.
I was unlucky to get started on an unnaturally crowded gym day. Squat rack was taken by 3 people so i had to do the squat-OHP supersets last instead of first.
Started with BSS++pullups. Used 10kg DBs for BSS since i haven't done them for ever. Was too light. HR after set 4 : ~165bmp.
Went on to RDL++leg raise. Did them as glute driven as i could, with an exaggerated hip thrust finishing. Worked well up to 80kg, 100kg was more conventional RDL.
Then went to squat++OHP. Emotions during it was intense combined desire to : puke, cry, smash everything and kill everyone in the gym. Nice :D HR after set 4 : ~175bpm :o
Could gather some last drains of energy to do the AMRAP finishers but decided to not rush, better next time that i will do the sets in the right order too.
As for the second part of the supersets: pullups went ok , leg raises are weak ( cant do 20 ) , OHP @30kg was too light.
Nutrition :
3100 kcal / 180g protein / ( 300 kcal surplus)
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that superset 3 seems brutal after supersets 1 & 2.
good stuff, beast. :ibsquatting:
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Exaggerated grunting should help as well.
actually i find subtle, breathy grunting to be more effective. :D
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that superset 3 seems brutal after supersets 1 & 2.
good stuff, beast. :ibsquatting:
Thanks.
Last set was brutal indeed, i think the wrong order played an important role. Makes more sense to warmup, hit the squats+OHP fresh, then move to the others which felt less demanding.
We will see today...
19 January 2016
Bodyweight@session : n/a
Soreness : glutes and hamstrings wrecked, quads, abs and lower back sore too but less
Injuries/aches : none
Spent a good 30 minutes static stretching legs.
Nutrition:
1900 kcal / 150g protein / ( 350 kcal deficit )
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leg raise = straight or bent knees for you?
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As straight as possible. I start pretty straight, then as i progress and get tired i bend a little, i think max bend is around 45 degrees ( or 135 ).
Also note they are not hanging leg raises, they are elbow and back supported ones. Captain's chair is their silly name IIRC.
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20 January 2016
Bodyweight@session : ~88.25
Soreness : glutes and hamstrings soreness went a bit down, quads went a bit up, wtf! abs and back went down too.
Injuries/aches : none
T0DDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Week #1 , workout #2
SUPERSET 1 - SQUAT ++ OHP:
6@72,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
6@72,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
6@72,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
6@72,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 12kg DBs ( +2 kg per hand ) ++ 7
8 each leg @ 12kg DBs ( +2 kg per hand ) ++ 7
8 each leg @ 12kg DBs ( +2 kg per hand ) ++ 7 ( +1 rep )
8 each leg @ 12kg DBs ( +2 kg per hand ) ++ 6
SUPERSET 3 - RDL ++ LEG RAISE:
20@40kg ++ 15
15@60kg ++ 15
10@80kg ++ 15
5@100kg ++ 15
SPEED HALF SQUATS AMRAP:
30''@50kg : 21 reps
30''@80kg : 15 reps
Much better this time. Everything felt kinda easier although i upped the loads and i was very sore. Probably some part of it is from doing stuff in the correct order, squats go first.
Said i'd do HPCs instead of the prescribed band squats AMRAP finishers, but thinking about it again i found speed half squats much more related. Going for volume o-lift while exhausted didn't feel much sane either. I'm probably keeping that. 80kg brought me to the limit, was good while repping but after re-racking i felt so drained that i had to sit down for 2-3 minutes to regain confidence i can walk. Was too low on carbs too, my bad.
Nutrition :
3200 kcal / 230g protein / ( 400 kcal surplus)
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21 January 2016
1½ hours full court bball.
That was interesting. Legs were still sore and tired. However they were fresh at the same time, being ready to fire throughout the whole game. Both for vert AND for speed. Vert felt a bit lower than recently due to 'tired' legs, but it was there the whole time. First step too, sprints for fast breaks too, strength for physical game too. Love it. Not sure i can attribute it to just two sessions of HIIT weightlifting, maybe just a good day. Felt amazing for sure, by far most enjoyable bball session in like 1 year.
Nutrition :
1700 kcal / 100g protein / ( 1000 kcal deficit )
Missed the post-bball meal that would bring me to the planned 150g protein/500kcal deficit. My bad.
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23 January 2016
Bodyweight@session : ~87.5
Soreness : none
Injuries/aches : none
T0DDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Week #1 , workout #3
SUPERSET 1 - SQUAT ++ OHP:
6@75kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
6@75kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
6@75kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
6@75kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 14kg DBs ( +2 kg per hand ) ++ 7
8 each leg @ 14kg DBs ( +2 kg per hand ) ++ 7
8 each leg @ 14kg DBs ( +2 kg per hand ) ++ 7
8 each leg @ 14kg DBs ( +2 kg per hand ) ++ 6
SUPERSET 3 - RDL ++ LEG RAISE:
20@40kg ++ 17 ( +2 reps )
15@60kg ++ 16 ( +1 rep )
10@80kg ++ 15
5@100kg ++ 15
SPEED HALF SQUATS AMRAP:
30''@50kg : 21 reps
30''@80kg : 15 reps
Nice progress. skipped the AMRAP finishers, too drained to do. Might do them 1 on - 1 off. Or just AREG by feel.
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Are you doing T0ddday's GPP, or Today's GPP? 2 D's is ambiguous
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Ambiguous... Now that's an adjective I never expected to see used for... Double D's
:wowthatwasnutswtf:
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Diet update
Saturday:
3500 kcal / 270g protein / ( 700 kcal surplus )
Sunday:
1800 kcal / 120g protein / ( 500 kcal deficit )
Nice.
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Ambiguous... Now that's an adjective I never expected to see used for... Double D's
:wowthatwasnutswtf:
if it helps, he actually uses three ds in his name. and a 0.
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LOL, i know, i already use 0 instead of O. Also if you check the link that this misspelled label redirects to, it is written correctly there.
I just missed a D on the first workout post and then it keeps appearing cause i use quote&edit.
We were pun-messing-around with merrick.
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25 January 2016
Bodyweight@session : ~90kg, lol
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Week #2 , workout #4
SUPERSET 1 - SQUAT ++ OHP:
6@75kg ++ 8@35kg
6@75kg ++ 8@35kg
6@75kg ++ 8@35kg
6@75kg ++ 8@35kg
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 14kg DBs ++ 7
8 each leg @ 14kg DBs ++ 7
8 each leg @ 14kg DBs ++ 7
8 each leg @ 14kg DBs ++ 6
SUPERSET 3 - RDL ++ LEG RAISE:
20@40kg ++ 18 ( +1 rep )
15@60kg ++ 17 ( +1 rep )
10@80kg ++ 16 ( +1 rep )
5@100kg ++ 15
SPEED HALF SQUATS AMRAP:
30''@50kg : 20 reps ( -1 rep )
30''@80kg : 15 reps
Diet:
3300kcal / 210g protein / ( 500kcal surplus )
Weight is fluctuating like crazy. Today I as almost 3kg heavier than 2 days ago. But it was a full stomach ( big lunch + big pre-workout meal ) vs empty.
Still, fluctuations are annoying. Can't estimate how recomp is going like that. Won't change anything this week, but i plan to stick to TDEE kcals every day next week to check where I am.
Other than that, lifts going good, having better breaths every time, reps being more solid etc. Upping loads next workout.
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T0ddday, what do you think of the way i have implemented/tweaked your GPP so far?
Here are the things i would appreciate some feedback about:
-I replaced hip thrusts with (as much glute driven as possible ) RDL and band squats with speed half squats. Are you fine with this? If not, what would you recommend as replacement for each, given ( for whatever reasons ) that hip thrusts and band squats are not an option?
-I am using ~2 minutes breaks between sets and ~3 minutes breaks between exercises. Is that fine?
-How do i progress? Classic progressive overloading? Or should i push it more? I am using weights that i can handle well currently, getting all reps with perfect form. Most difficulty comes from the big heart rate, not the load itself. I could up the load so i can barely get the prescribed reps for first superset of each exercise and most possibly miss some reps on the latter ones, then keep that load until i get all reps, then up. What is better?
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27 January 2016
Bodyweight@session : ~89kg
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Week #2 , workout #5
SUPERSET 1 - SQUAT ++ OHP:
6@77,5kg ( +2,5kg ) ++ 8@37,5kg ( +2,5kg )
6@77,5kg ( +2,5kg ) ++ 8@37,5kg ( +2,5kg )
6@77,5kg ( +2,5kg ) ++ 8@37,5kg ( +2,5kg )
6@77,5kg ( +2,5kg ) ++ 8@37,5kg ( +2,5kg )
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 16kg DBs ( +2kg per hand ) ++ 7
8 each leg @ 16kg DBs ( +2kg per hand ) ++ 7
8 each leg @ 16kg DBs ( +2kg per hand ) ++ 7
8 each leg @ 16kg DBs ( +2kg per hand ) ++ 6
SUPERSET 3 - RDL ++ LEG RAISE:
20@45kg ( +5kg ) ++ 19 ( +1 rep )
15@65kg ( +5kg ) ++ 17
10@85kg ( +5kg ) ++ 16
5@105kg ( +5kg ) ++ 16 ( +1 rep )
SPEED HALF SQUATS AMRAP:
Nice , upped the weights. Everything felt very hard but not because of the heavier weight, legs were tired.
Wednesday is the most difficult day ( shortest time window from previous session, Monday ). Must emphasize some recovery shit on Tuesday.
Random HR measurement, during the BSS-pullup supersets:
At the end of set 3 : ~172bpm
At the start of set 4 : ~130bpm
Measurements were the first and last 30'' of the 2 minutes break between sets 3 and 4.
Diet:
3100kcal / 260g protein / ( 400kcal surplus )
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T0ddday, what do you think of the way i have implemented/tweaked your GPP so far?
Here are the things i would appreciate some feedback about:
-I replaced hip thrusts with (as much glute driven as possible ) RDL and band squats with speed half squats. Are you fine with this? If not, what would you recommend as replacement for each, given ( for whatever reasons ) that hip thrusts and band squats are not an option?
-I am using ~2 minutes breaks between sets and ~3 minutes breaks between exercises. Is that fine?
-How do i progress? Classic progressive overloading? Or should i push it more? I am using weights that i can handle well currently, getting all reps with perfect form. Most difficulty comes from the big heart rate, not the load itself. I could up the load so i can barely get the prescribed reps for first superset of each exercise and most possibly miss some reps on the latter ones, then keep that load until i get all reps, then up. What is better?
Hey, saw your posts and been meaning to get back to you but been super busy. A few comments:
- First I noticed that you were doing power clean AMRAPs. I would have told you to stop this and never do it again but it looks like you figured this out on your own (Sometimes the best coaching is sitting back and letting your athlete figure out a few things on their own :)). I don't really like the idea of doing anything AMRAP - but it is especially senseless for a dynamic and dangerous move like the power clean. It's just a way to get really fast at back driven speed reverse curls at best or at worst get injured. You can't avoid everything crossfit does because they do so much but anything that's a crossfit staple is usually not a great idea... As far as the suggestion of band squats for reps - I do want to clarify what I meant better because maybe I wasn't clear. I wasn't suggesting band squats with an AMRAP protocol - although if you were going to do it it would be the least bad because you essentially fly through band squats until you dont - at which point the rep becomes so slow it's pretty clearly stopping time... Rather I was suggesting timed reps. So for example you do 10 reps with 135 + 100lb bands to a box and do it as fast as possible (or stop at 20 seconds). Doing 20 reps in 30-40 seconds with a challenging weight will be a rhythmic 2 second rep (with a prescribed ROM from the box) and simulate the lactate response you get running 200-400m. In the winter time when athletes cant/won't run outdoors this is a great substitute. If you absolutely can't do band squats don't sweat it - it looks like your playing full court basketball which should provide some lactate stimulus.
-I replaced hip thrusts with (as much glute driven as possible ) RDL and band squats with speed half squats. Are you fine with this? If not, what would you recommend as replacement for each, given ( for whatever reasons ) that hip thrusts and band squats are not an option?
- No problem with the speed half squats - although as I stated above I don't have a problem with you just dropping the band/half squats altogether... (Also I don't think I was clear on this but the band squats are usually not used at the end of the workout but after 3 sets of squats. So it would look like 3x6 squat followed by 1x10, 1x20 timed band squats for 5 total sets.
As far as the RDL's it's not ideal simply because of the effect of fatigue on RDLs vs Glute Thrust. As you discovered when doing the workout out of order - order matters. Squatting is done first because squatting with accumulated fatigue is extremely hard and slightly dangerous. I much prefer hip thrusts to RDLs when you are fatigued because the tempo you can use for hip thrusts (you can hold the top for a 1-2 count and fly through the rest of the rep which you can't do for RDLs) BUT movement wise you picked a good substitute. I can suggest a better one but given your setup something that involves more bands or cables will probably be something you can't do... Maybe this is also off limits but if you don't mind me asking why is it that you can't do hip thrusts? Is it that you can't lug a barbell to the floor or can't find a bench? If you can find anything (swiss ball even - ugh) you can substitute heavy hip thrusts with single leg bridges which require a lot less resistance or even ball rollouts - would either be possible? Or you can stick to RDLs - just BE careful.
-I am using ~2 minutes breaks between sets and ~3 minutes breaks between exercises. Is that fine?
- Maybe. Assuming < 2 minutes per superset set and about 4 sets per exercise 14 minutes a set and 9 minutes resting between sets so a total time of 51 minutes - this isn't bad at all. This should be a quick workout - an absolute max time would be 90 minutes while shooting for an hour or less - looks like you are there...
-How do i progress? Classic progressive overloading? Or should i push it more? I am using weights that i can handle well currently, getting all reps with perfect form. Most difficulty comes from the big heart rate, not the load itself. I could up the load so i can barely get the prescribed reps for first superset of each exercise and most possibly miss some reps on the latter ones, then keep that load until i get all reps, then up. What is better?
Well... I believe that you know your body but I would still get some data on whether it's the load or the heart rate. For example - if you dropped all the weight moved by 30% would the workout be much much easier and you would be able to use less rest or not? If the answer is no - then you need to slightly increase your rest intervals - don't increase them between exercises in the superset but move to 3 minutes between sets and 5 minutes with some dynamic stretching between exercises. If the answer is yes then you can keep the rest around where it is. Don't decrease rest.
As far as progression - yes classic progressive overload. It will be easy at first. The idea of this training is it is resistance training with a fitness component - so as you get fitter you will soon be able to handle move far more weight. Ideally we get you back up around your PRs in this scheme and then when you go to lift again with long rest intervals you will find yourself getting ridiculously strong. This is basically one of my main principles - just like vested training - it's always easier doing what we can with a handicap (in this case fatigue) then continually getting better at what we been working on for years - so we introduce a handicap and get back to what we thought our limit was - then remove the handicap and make progress. This is really the reason weight training works in the first place if you think about it... Consider why you even lift when your goal is vertical - your speed in the squat with a 45lb bar is 100x more important than whether you can squat 300, 400 or 500lbs... BUT - the easiest way to build bar speed with an empty bar is not to practice going faster with it but to add extra resistance so the bar feels lighter when you actually go back to it!
- As far as missing reps this is the basic philosophy to it.
1) Squats. You are doing this first and shouldn't miss reps. Work with an absolute minimum of 4 reps and a maximum of 10 reps. So that means if you are nailing 3x6, go up to 3x8 or even 3x10. THEN - add some weight. You can an moderate weight and do sets of 10,8,6 OR as little as 4,4,4 (with the goal that the next workout will include more reps). The reps are up to you - personally I favor 4,7,7 simply because I have seen the best progress on this for the most athletes but I don't think there is magic voodoo to this. I would have athletes doing something like 315lbs x 4, 275x7,7 (or bumping that last set to 9 as a sign that they need more weight next time).
2) Military Press. You should never ever miss a rep here.... Because when you do you can turn it into a push press or push jerk. You can add more weight as long as you get at least 1 rep to be a strict press. No shame in having to do a lot of push press - I prefer it to strict press anyway for athletes. An athlete that can't push press way way more than he can strict press is a poor athlete IMO. Keeping the rule that you have to strict press the first rep of each set means you should never fail...
3) BSS - you can manipulate the reps here but don't go too low. One thing I would like to see is you end the last two sets with a 10-50 second iso hold. This will really help.
4) Hip Thrust - you can always pump out a few more :) so don't worry about adding weight...
5) Pullups/Leg raise. Here you can add weight and if you fail just rest. If you supposed to do 8 pullups with 45lbs (by the way don't worry about full ROM - no need for a dead hang - just be consistent) and you fail at 6... Drop off the bar count to 5 and grab it again and do 2 more. Same with leg raises - If you supposed to do them with a 20lb dumbell just rest and finish your set - add weight when this isn't happening.
** For your leg raises I prefer them on a slant bench but for ease of use and to keep the workout confined to a small space you can do them hanging from the bar - if you have a slant bench go that route though...
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Ah , very enlightening!!!
- First I noticed that you were doing power clean AMRAPs. I would have told you to stop this and never do it again but it looks like you figured this out on your own (Sometimes the best coaching is sitting back and letting your athlete figure out a few things on their own :)). I don't really like the idea of doing anything AMRAP - but it is especially senseless for a dynamic and dangerous move like the power clean. It's just a way to get really fast at back driven speed reverse curls at best or at worst get injured. You can't avoid everything crossfit does because they do so much but anything that's a crossfit staple is usually not a great idea... As far as the suggestion of band squats for reps - I do want to clarify what I meant better because maybe I wasn't clear. I wasn't suggesting band squats with an AMRAP protocol - although if you were going to do it it would be the least bad because you essentially fly through band squats until you dont - at which point the rep becomes so slow it's pretty clearly stopping time... Rather I was suggesting timed reps. So for example you do 10 reps with 135 + 100lb bands to a box and do it as fast as possible (or stop at 20 seconds). Doing 20 reps in 30-40 seconds with a challenging weight will be a rhythmic 2 second rep (with a prescribed ROM from the box) and simulate the lactate response you get running 200-400m. In the winter time when athletes cant/won't run outdoors this is a great substitute. If you absolutely can't do band squats don't sweat it - it looks like your playing full court basketball which should provide some lactate stimulus.
I should have not used AMRAP as a term. I am doing AMRAP-in-30-seconds, what is the name for that, reps for time? Having seen your band squats video that is what i tried to mimic. So yes, it is rhythmic fast half squats for time. I get 20 reps in 30 seconds with 50kg and 15 reps in 30 seconds with 80kg, so 1.5 / 2 seconds per rep respectively.
I didn't even try the HPCs, by the time it was their turn it seemed such a stupid idea that i didn't even bother.
I will move the speed halves after normal ones instead the end of the workout. I will do them once weekly, every Monday, which is a perfect week split ( bball is on Thursday ).
As far as the RDL's it's not ideal simply because of the effect of fatigue on RDLs vs Glute Thrust. As you discovered when doing the workout out of order - order matters. Squatting is done first because squatting with accumulated fatigue is extremely hard and slightly dangerous. I much prefer hip thrusts to RDLs when you are fatigued because the tempo you can use for hip thrusts (you can hold the top for a 1-2 count and fly through the rest of the rep which you can't do for RDLs) BUT movement wise you picked a good substitute. I can suggest a better one but given your setup something that involves more bands or cables will probably be something you can't do... Maybe this is also off limits but if you don't mind me asking why is it that you can't do hip thrusts? Is it that you can't lug a barbell to the floor or can't find a bench? If you can find anything (swiss ball even - ugh) you can substitute heavy hip thrusts with single leg bridges which require a lot less resistance or even ball rollouts - would either be possible? Or you can stick to RDLs - just BE careful.
The hip thrusts are not possible because A) the gym is always crowded and the benches are always taken, plus they don't leave much room for hip thrusts either the way the are placed. B) it is a very commercial gym, nobody does stuff like that, i would be the big weirdo that everyone looks at and comments if i hip-thrusted in there. Kinda lame excuse, maybe i shouldn't care but that's how it is. I am doing the RDLs with minimum back stress, shortened ROM to right below knee to reduce back fatigue, I focus on firing glutes the whole time, I am exaggerating the horizontal-hip-thrust finishing. It looks much more like horizontal hip thrust than a RDL actually.
- Assuming < 2 minutes per superset set and about 4 sets per exercise 14 minutes a set and 9 minutes resting between sets so a total time of 51 minutes - this isn't bad at all. This should be a quick workout - an absolute max time would be 90 minutes while shooting for an hour or less - looks like you are there...
Perfect time measuring, that is exactly how it is. 55 to 65 minutes including the squat warm-up, depending on if i do the speed squats.
Thanks for the rest of the tips too. Not obligatory dead hang in pullups and not obligatory strict OHP is nice to know, simplifies things :D
Same with AREG squat reps. Still, i will shoot for strict/full reps everywhere, just use the 'hacks' when i fail.
Thanks once again for your time and insight!
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I'm glad to see you making gains. I think 8 weeks on this program and you should be able to lift your previous non-fatigued maxes at which point you will be stronger and leaner than ever before.
I should have not used AMRAP as a term. I am doing AMRAP-in-30-seconds, what is the name for that, reps for time? Having seen your band squats video that is what i tried to mimic. So yes, it is rhythmic fast half squats for time. I get 20 reps in 30 seconds with 50kg and 15 reps in 30 seconds with 80kg, so 1.5 / 2 seconds per rep respectively.
It's splitting hairs to some extent but I would recommend you vary the times/reps more. I think you will have to use slightly different time standards if you are doing box unbanded squats (because bands accelerate the negative so I don't think you can be quite as fast) but what we do is something like this. I'm giving an example of weighs for someone I train who is an absolute speed endurance beast (10.7 100m and 45.5 400m).
Basically, he uses two different loads and two different time constraints - one is to "simulate' 100/150m fatigue and the other 300/400m fatigue. Initially he was doing 10 reps @ 225lbs + 100lb black bands in about 12 seconds and 20 reps at 185lbs + black bands in about 40 seconds. When he was able to get 225x10 in < 10 seconds we added weight and when he got 185x20 < 30 seconds we added weight. Eventually he was at 275x10 in around 11.5-12.0 and 225x20 in just over 30 seconds. This type of gain is HARD to get. In that video i posted I am doing 225x10 + bands in 9.3 seconds. At 275x10 it takes me about 16 seconds. This type of training makes you realize that all too often when we add weight and get stronger we are also getting slower - keeping it honest with the time makes you realize how hard it is to really get "50lbs" stronger...
Again your gonna have to fiddle with the loads that make sense for your strength levels and factor in the fact that your not doing band squats but play with it and find goals that make sense. A good rule of thumb is unweighted squats. We use bands + empty bar for a test. Most athletes can get 10 banded reps done like this in about 6 seconds - which makes 10 loaded reps in under 10 seconds a feasible goal. Just assuming it takes something like 9 seconds for 10 bar squats for you - then you would probably want to have a 15 second and 35 second goal. Don't ever have the times go above 40 seconds though (not just your goals but any of your work sets). Above 40 seconds you will start to enter aerobic respiration and produce H+ which will combine with the massive dose of lacate in your muscles and make our friend lactic acid which WILL shut you down for about an hour or two... There is a reason clyde hart has his guys do 350m repeats instead of 400m repeats... Don't make this mistake!
*** Just wanted to add that varying the time/weight requires will allow a nice potentiating effect which you won't get with two 30 second sets. Doing 20 reps with speed band squats @ 185 is EXTREMELY daunting and can make you puke. It's not something I look forward to... However, first doing 10 reps with MORE weight at a FASTER speed is the one thing one can use to make the set seem easier... The initial reps will seem easy when you just did a faster and tempo with a heavier weight, doesn't mean you won't be on the ground afterwards though :).
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I'm glad to see you making gains. I think 8 weeks on this program and you should be able to lift your previous non-fatigued maxes at which point you will be stronger and leaner than ever before.
8 weeks is a tough bet. PRs are about 10-15kg away currently.
E.g. squat : i am at 4x6@77,5kg now, PR is 3x8@92,5. RDL: top set is 5@105kg now, PRs are 15@100kg / 9@110kg.
On the other hand, plan was to do that ~3 months so ~12 weeks, so i've got another 10. If i add 2,5 kg every 2 weeks ( which is pretty conservative ) i'll be there.
Will sure be interesting as always to chase them PRs , and i'll chase them hard.
Great info/tactic about the speed squats too. I'll adjust my reps/loads to that.
28 January 2016
1½ hours full court bball.
Same story with last time but amplified : Legs very tired, to the point of actually hurting. Max effort jumps feeling like 90% of a road to a quadricep tear. Achieved heights low ( ~28-29'' max ).
However, legs always ready to fire, this low max jump was ready and loaded the entire game time. Minimum reaction time, minimum fatigue. Got some very impressive blocks and offensive rebounds. Even had the guys cheering at a baseline volley-spike block. Feels nice. I am sure it is the HIIT weight-lifting by now. Makes me salivate at the prospect of how it will be 3 months later.
Nutrition :
2000 kcal / 160g protein / ( 800 kcal deficit )
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30 January 2016
Bodyweight@session : ~89kg
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Week #2 , workout #6
SUPERSET 1 - SQUAT ++ OHP:
6@80kg ( +2,5kg ) ++ 8@40kg ( +2,5kg )
6@80kg ( +2,5kg ) ++ 8@40kg ( +2,5kg )
6@80kg ( +2,5kg ) ++ 8@40kg ( +2,5kg )
6@80kg ( +2,5kg ) ++ 5@40kg ( +2,5kg ) ( -3 reps ) + 3@40kg push-press
-Awesome. Very strong at both, especially OHP. Expected to need much more push-press but was only needed for the last 3 reps of last set.
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 18kg DBs ( +2kg per hand ) ++ 7 + 1
8 each leg @ 18kg DBs ( +2kg per hand ) ++ 6 + 2
8 each leg @ 18kg DBs ( +2kg per hand ) ++ 5 + 3
8 each leg @ 18kg DBs ( +2kg per hand ) ++ 5 + 3
-Strong BSS but grip endurance is beginning to complain.
Used the complementary reps for pullups. When i can get 4x8 without fail i will use complementary reps to get to 4x10.
SUPERSET 3 - RDL ++ LEG RAISE:
20@45kg ++ 20
15@65kg ++ 18 + 2
10@85kg ++ 16 + 4
5@105kg ++ 15 + 5
-Used slant bench for leg raises. Also used complementary reps. Felt much more burn in the abs.
STANDING CALF RAISE MACHINE:
15@BW+95kg
15@BW+95kg
15@BW+95kg
-Will be doing calf work the days that i don't do speed half squats. Was too heavy, should have started lighter.
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Do you have a hex bar for bss? Or at least straps? Are you doing them with your foot on barbell or bench? Use a barbell,its much better.
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No hex bar, no straps :uhhhfacepalm:
I will have to get the straps though soon, i see grip stopping my progress way before legs. I could do them with a barbel but again it is not so convenient to set it up at this gym.
Using a bench for back foot. I see the point about barbel, much better tool for a rotational axis. Will give it a try.
How do you feel about barbel forward lunges instead of BSS? Is it much of a compromise?
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I wouldnr make that swap.. i was gonna recommend barbell lunges as an "am rap" finisher if you really a glutton for punishmrnt.. but no way as a replacement for bss...
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Diet update
Friday:
2200 kcal / 125g protein / ( TDEE even )
Saturday:
3200 kcal / 225g protein / ( 500 kcal surplus )
Sunday:
1800 kcal / 100g protein / ( 500 kcal deficit )
Also did some body measurements:
BW 87,5kg from 85,5.
Waits 91cm from 90cm
Average BF from scale and internet up to 17,5% from 17,25.
Added 2kg in 1 month. Although that is too much, LBM / BF added ratio is around 3:1 which is by FAR the best i have ever recorded.
However:
A) You can't trust those measurements anyway.
B) Latest measurement was Sunday morning so i am sure there was some extra glycogen and water ( and maybe food ) inside, measurement was skewed.
Anyway, forgetting the details, the general tendency of my ( much fluctuating lately ) bodyweight is going up. Gotta stabilize it. Doesn't make much sense as the total caloric week balance is deficit. I should be at least maintaining if not losing. Maybe my TDEE calculation is off, but i doubt it. I use the MyFitnessPal calculation that gives ~2300kcal on a non-workout day. Then adding 500kcal for gym workouts. Or maybe the eaten kcals calculation is off but i highly doubt that too.
Whatever, it is too early, gotta let it settle. I am restricting calories this week as planned. TDEE-even on workout days, at least -500 all others.
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Seems high an estimate for TDEE. If you're mostly sedentary i wouldn't cut at over 2000kcal! Another thing you gotta factor that the calories that are in trace foods (eg oil when cooking) will kill your deficit if you are cutting at a small calculated deficit because the cals you're not accounting for are actually erasing the deficit..!
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Great points about hidden oil/butter. But I do count it.
It has to be TDEE. 2000 feels too low though.
Well, we will see how it goes this week. Try-catch never loses ;)
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Great points about hidden oil/butter. But I do count it.
It has to be TDEE. 2000 feels too low though.
Well, we will see how it goes this week. Try-catch never loses ;)
Or it could be your training...
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How do you mean that?
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Vag take 2000 calories split into 2 meals (or whatever) and do IF. Trust me, it's the way to go. You can kill a few kilos in weeks time and then get back to productive training sooner.
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I am applying IF already, it fits my schedule/preference well. My eating window is 8-9hrs 2pm to 10-11pm. But i use 3 meals instead of 2 in this window. Still, the 15-16 hours of fasting are almost always there. Plan to get more 'strict' on IF when i switch to cutting.
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Are you guys going P&F in your first meal/two meals and then C&P in the last meal or getting your 2/3 meals in to meet your daily needs?
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How do you mean that?
I think I have written some long posts about this in the past so I will try and be somewhat concise. But basically when it comes to body composition there are usually two camps (and as always neither is totally correct). One is the IFFYM camp that insists calories are calories and if you have a deficit you will lose weight and if you have a surplus of calories you will gain weight. The other is this camp that believes in a lot of voodoo like "you can actually get fat from not eating breakfast" and things like this. The first camp usually scoffs at the second camp by reminding them that their claim violates the laws of thermodynamics and that they are obviously fools. From a physicists perspective this is a silly thing to say because the human body isn't a thermodynamic energy harvesting machine... Water/minerals and a million other things we put into our bodies clearly have energy but since we can't break the bonds of water and store it as energy but can store the raw materials as bodyweight - we are not a great model for thermodynamics. The simplest example being this: If a human lives in space for 3 months and eats a caloric surplus the human may come back weighing less because of mineral bone less - this is weightloss despite a caloric surplus which will make a leangains IFFYM parrots head explode.
Back to you. Of course I don't know exactly why your seeing the scale go up... It could be unaccounted for oils in your food although unless you recently switched your food sources (say now you get your gyros from a new restaurant or the old restaurant changed their tzatzki sauce recipe) it probably won't make a large enough change that you can see it in a couple weeks... Even if your error is always off in one direction and your consuming 300 more calories than you think this will take awhile to make a difference. Since this isn't your first rodeo I highly doubt it.
Personally, if I had to bet I would look at what is probably the only variable thats changed - your training. You are adding muscle. Well not really. You might say "but it takes way longer to build muscle" and you are right. It's unlikely your adding significant amounts of maintainable tissue - but you are adding LBM or at the very least not adding much adipose. You recently switched your training to GPP style training and have combined that with basketball. Your short rest interval but still relatively high intensity training is going to have a different effect that traditional weight training. It's been showing that in less than a day of a hard training session the body refills muscle glycogen stores provided carbohydrates are available - after glycogen is full the body starts ramping up the amount of muscle glycogen that can be stored in the muscle - however this happens slowly - unless of course there is an abundance of glycogen synthase in the body... Which is exactly what your training will do. Not only this but the GPP your doing is designed to increase muscle permeability to glucose and insulin sensitivity... Additionally, the inflammatory response cycle to your training will add some non-adipose weight to your body.
The good thing about all this is that your not gonna gain 20 lbs like this. You will however rapidly increase work capacity (which will pay dividends) and experience greater weight fluctuations because of the larger limit of glycogen in the muscle. I think some of the strongest evidence for this comes from how quickly it's lost - after knee surgery you often see athletes who lose 10-20 lbs in a month and their muscle tonus looks non-existent. The fact that they get their size and strength back quickly suggests that's it's not that they are losing and gaining muscle tissue but that the layoff caused some quicker adaption - glycogen storage capacity.
I think the best way to be think of this adaption is to think of the concept of "newbie" gains. If we divide the "newbie" gains into three categories we can consider the following quick gains.
1) Limit strength. Athletes who have never done bench press might add 50lbs in a month to their lift. This neural adaption doesn't involve the building of tissue but will improve tonus (which may appear as tissue). Once they get stuck and need to add tissue to add strength you will observe a plateau that 95% of the gym going population never makes it past.
2) Endurance. If you start long distance running you will massively increase your V02 max. This initial adaption is all peripheral (brain, lungs, etc) and will result in some water loss but will cause a plateau that requires that loss of fat or muscular adaptation.
3) Speed/Strength endurance (GPP). These newbie gains are the only ones to cause a massive increase in weight. The gains are quick. You will notice that what you thought was an absolute nightmare will become easy in a few weeks. These are the gains crossfitters live for. The problem is the stimulus from this type of training is good but not great for building limit strength or top speed. Best to train like this to increase work capacity and strength as long as it works and THEN transition to training more specific for strength/speed.
******************************
As for what you should do... IMO advice like "throw away the scale" never makes sense unless the athlete is already lean. If your not lean (eg 20lbs over your desired weight) then by all means keep the daily weigh-ins. Sure you might freak out as you get a larger fluctuation and dial back on calories more than necessary --- but the fatter you are the harder it is to dial back TOO much. If your aiming for a 500 calorie deficit and freak out after a weigh in and up it to a 1000 calorie deficit for a few days... Ok your training might suffer slightly. But you will lose fat a bit faster which is the primary need for an athlete that much heavier than his ideal weight.
In your case I don't really have any frame of reference for how fat you are. You don't have pics online? From your posts it seems you are not lean enough but not that fat which is kind of nebulous. Probably wouldn't do that much harm to cut back on cals then even if it's just an overreaction to fluctuation. If you really want to avoid seeing these fluctuations you can cut back on carbs a bit to keep them in check. Additionally one piece of advice I would give you and everyone on this forum who is interested in body composition is this: buy a decent set of bodyfat calipers- they are cheap. It will drastically improve what you are trying to achieve with your waist measurement. Don't even use the skinfold formula to attempt to calculate bodyfat. Just grab four to five locations - side, upper arm, back if your partner is willing, chest, thigh, etc. Measure each and the sum of the measurements weekly. If these numbers creep up then you are getting fat. If they are going down then your leaning out.
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^^^
GOLD!!!
Makes perfect sense too. I do get all of that, the fluctuation, the improved work capacity etc. I am not annoyed by fluctuation itself, i was kinda annoyed from not being able to have any conclusion from it. But it is too damn early, just two weeks in. I laid the numbers down on an excel and watched the graph, it is fine, the up-going tendency is very slight. After all, even if this becomes a slow clean bulk instead of a recomp at the beginning, it is very welcomed at this splendid 75-25% LBM to fat ratio, i always complained i can't get it over 60-40.
I highly doubt i underestimate my kcals, my diet is pretty much restricted and controlled and i count every little thing. When eating out i watch for traps too, e.g. if a side order of rice is greasy i will add a corresponding fat quantity in my log. If one thing changed at my nutrition it is protein intake, it is higher than ever recently, pushing over 250g some gym days. So this slight weight increase is probably the body's initial response to all this.
I will restrict the gym days kcals ( but not to a deficit, to a TDEE even state ) as i said this week just for experimental purposes.
1 February 2016
Bodyweight@session : ~89,5kg
Soreness : abs very sore , slant bench raises is the shit!
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Week #3 , workout #7
SUPERSET 1 - SQUAT ++ OHP:
6@80kg ++ 8@40kg
6@80kg ++ 8@40kg
6@80kg ++ 8@40kg
-Legs were fresher than Saturday but they proved to be weaker, 80kg was very challenging. OHP very strong.
SPEED HALF SQUATS FOR TIME:
10@80kg : 15 seconds
20@50kg : 25 seconds
-I wanted to get times close to my real 100-200m times, ok for the 100m but i don't run 25s 200m , should make it heavier to get to around 30s. I need to have room to improve too, the thresholds for adding weight for me should be something like breaking under 12,5 seconds for the heavy ones and 25 seconds on the light ones ( both at an average of 1,25sec/rep ).
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 20kg DBs ( +2kg per hand ) ++ 7 + 1
8 each leg @ 20kg DBs ( +2kg per hand ) ++ 6 + 2
8 each leg @ 20kg DBs ( +2kg per hand ) ++ 5 + 3
-Heavier DBs again, legs still strong for them, no grip probs today either.
SUPERSET 3 - RDL ++ LEG RAISE:
20@45kg ++ 20
15@65kg ++ 20
10@85kg ++ 17 + 3
Was short on time and fell even shorter from doing the speed half squats, so I had to sacrifice 4th set of supersets 2&3. Oh well.
Diet:
2800 kcal / 200g protein / ( TDEE even )
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3 February 2016
Bodyweight@session : ~88,5kg , it dropped, win!
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #8 ( Week #3 )
SUPERSET 1 - SQUAT ++ OHP:
6@82,5kg ( +2,5 kg ) ++ 8@40kg
6@82,5kg ( +2,5 kg ) ++ 8@40kg
6@82,5kg ( +2,5 kg ) ++ 8@40kg
6@82,5kg ( +2,5 kg ) ++ 8@40kg
-Strong OHP. Difficult squats : they are light-ish but legs are dead, feels like i am accumulating tons of systemic fatigue. I guess that is the point.
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 20kg DBs ++ 8
8 each leg @ 20kg DBs ++ 6 + 2
8 each leg @ 20kg DBs ++ 6 + 2
8 each leg @ 20kg DBs ++ 5 + 3
-Good BSS, srong grip. Got my 8 reps straight on first pullups set too. Nice.
SUPERSET 3 - RDL ++ LEG RAISE:
20@50kg ( +5 kg ) ++ 20
15@70kg ( +5 kg ) ++ 20
8+2@90kg ( +5 kg ) ++ 19 + 1
5@110kg ( +5 kg ) ++ 16 + 4
-Gripped the bar wrong at third set which caused a grip fail, had to re-rack and re-start for the last 2 reps. All ok at the others.
My all time rested RDL PR is 9@110kg. Today i got to 5@110kg after training for 1 hour @ 130-170 bpm HR and after having already RDLed a tonnage of almost 3000kg. Impressed.
Diet:
Yesterday ( no gym ) : 1900 Kcals / 140g protein / ( 400 Kcals deficit )
Today : 2900 Kcals / 250g protein / ( 100 Kcals surplus )
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4 February 2016
1½ hours full court bball.
Kinda bad this time, too tired, feels like systemic fatigue has built up. Sleep wasn't so good lately too but i am on it.
Must add some stretching and SMR on off days too, same old story.
Diet:
1900 kcal / 120g protein / ( 1000 kcal deficit )
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6 February 2016
Bodyweight@session : ~89,5kg , fake, stomach full of food an water
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #9 ( Week #3 )
SUPERSET 1 - SQUAT ++ OHP:
6@85kg ( +2,5 kg ) ++ 8@42,5kg ( +2,5 kg )
6@85kg ( +2,5 kg ) ++ 8@42,5kg ( +2,5 kg )
6@85kg ( +2,5 kg ) ++ 7+1@42,5kg ( +2,5 kg ) , ( +1 push-press )
6@85kg ( +2,5 kg ) ++ 5+3@42,5kg ( +2,5 kg ) , ( +3 push-press )
-Legs constantly dead now. I psyche up and do my reps but it is a torture. OHP still very strong with great progress.
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 35kg ++ 8
8 each leg @ 35kg ++ 7 + 1
8 each leg @ 35kg ++ 6 + 2
8 each leg @ 35kg ++ 5 + 3
-Switched to smith-machine BSS. Brings memories of glory days that i beasted BSS using the smith. Cheers to repeating it.
Pullups a bit stronger, nice.
SUPERSET 3 - RDL ++ LEG RAISE:
20@50kg ++ 20
15@70kg ++ 20
10@90kg ++ 20
10@110kg ( +5 reps ) ++ 16 + 4
-Unplanned lifetime RDL :personal-record: Grip was firm, light was load, so i just kept repping. Awesome.
Diet:
Friday ( no gym ) : 1800 Kcals / 50g protein / ( 500 Kcals deficit )
Saturday : 3000 Kcals / 200g protein / ( 300 Kcals surplus )
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Legs constantly dead now. I psyche up and do my reps but it is a torture.
This could be a bad sign... but based on your RDL pr I would bet your just in the "dark times". Keep pushing and you will adapt. In a few weeks you will feel much better and be much stronger. Be safe though especially when it comes to weight increases...
To be fair the gpp was designed because of the cold winter that doesnt allow outdoor training... Didnt realize you would find the time for hours of full court bball...
Im not advising not to play bball - just manage it. Remember full court pickup basketball can be an exhausting whole body workout so draining you cant do much else OR a light submax warmup... It depends if your the guy chasing down loose balls, crashing boards and running down players on the break or the guy sauntering up the court casting threes and playing just enough defense not to make your teammates mad... For now you should err on the side of the latter...
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Yes, this is how i see it too, I waiting to ( hoping i will ) adapt. It was the same when i did this RSR squatting last year, dark times in the beginning, then i adapted. Still, the RSR had low volume days between. This one may be too much volume for what my old body can handle. FWIW I only play bball once a week , yet it is very draining. I am fairly active on offense and fast breaks but very active on defense and boards.
I had mixed thoughts about taking it easier in the weight room this week. Like go 2 times instead of 3, leaving 2 full days of rest between each session. But it is only squats that gimme a hard time, everything else is fine and i love this GPP/HIIT thing. I measure my HR often and i already note the difference, max HR is dropping, recovery is increasing. Don't want to slow this down. I will try a longer warmup today with foam rolls and shit and see how it works, then AREG accordingly.
In other news, I found the Rose 6 boost bball shoes 40% off, couldn't resist, got a pair, although my superfly 2s are still in perfect condition. Won't use them yet, saving them for later when performance will be primed.
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Then i got caught up too late at work Monday so decided to do one less workout this week afterall.
9 February 2016
Bodyweight@session : ~89kg
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #10 ( Week #4 )
SUPERSET 1 - SQUAT ++ OHP:
6@85kg ++ 8@42,5kg
6@85kg ++ 8@42,5kg
6@85kg ++ 6+2@42,5kg ( +1 push-press )
-Squats much stronger, one extra rest day did a huge difference. Still not that fresh though.
TIMED SPEED HALF SQUATS:
10@80kg : 14 seconds ( -1 second )
20@60kg : 24 seconds ( +10 kg ) , ( -1 second )
-I upped the 20-rep load to bring them to the 30 second area and instead i did them faster than last time, lol.
No worries, will up the weights at both of them next week.
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ( +5 kg ) ++ 8
8 each leg @ 40kg ( +5 kg ) ++ 7 + 1
8 each leg @ 40kg ( +5 kg ) ++ 6 + 2
8 each leg @ 40kg ( +5 kg ) ++ 6 + 2
-Nice BSS. Pullups feeling more solid every time too.
SUPERSET 3 - RDL ++ LEG RAISE:
20@50kg ++ 20
15@70kg ++ 20
10@90kg ++ 20
5@110kg ++ 16 + 4
-Back to normal reps at top set. Had a few more in me again but didn't push it.
I did push it form-wise though : It was always solid at the first two sets, but i have improved a lot in glute-drive and hip involvement in the heavy ones.
Time to up the loads here.
Diet:
Sunday ( no gym ) : 1700 Kcals / 80g protein / ( 600 Kcals deficit )
Monday ( no gym ) : 1900 Kcals / 100g protein / ( 400 Kcals deficit )
Tuesday : 2800 Kcals / 225g protein / ( TDEE even )
-Poor macros over the weekend. At least i kept the deficits rolling. Looks like all this is working.
Weight stabilized ( or went slightly down as expected ) this week that i limited workout Kcals to TDEE. I do think that i look somewhat leaner too, which is an amazing achievement at ~89kg.
Now, once again , i MUST find some time to do some foam rolling, i gotta see it more aggressively, like i am sabotaging myself if i don't.
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11 February 2016
1½ hours full court bball.
Awesomeness, really encouraging session. The less fatigue had me performing much better. Better breaths, better runs, better jumps. I can actually feel the improved recovery ability, when i decide to take it easy so i can recover, i can feel the heartbeat going down it if it makes any sense. Vert was again there all the time, loaded on the legs and ready to fire. Got a shit ton of blocks, a couple of them impressive enough to have teammates AND opponents cheering. Cherry on top, after 1 hour in I followed a fast break and jumped for the offensive rebound, shot went in so there was not rebound to grab but i got a 10'5''/30'' rim grab. 30'' is nothing spectacular itself but i have been able to do that in-game only when my jumping ability was 3-4'' higher than now. Very optimistic about how this may end up. But now i gotta forget performance on the court and hit the gym with all i got.
Diet:
Wednesday : 1600 kcal / 130g protein / ( 700 kcal deficit )
Thursday: 2000 kcal / 80g protein / ( 900 kcal deficit )
Need to up my no-gym days protein again, i had it steady at 150, it dropped this week. I'm on it.
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13 February 2016
Bodyweight@session : ~89kg
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #11 ( Week #4 )
SUPERSET 1 - SQUAT ++ OHP:
4@87,5kg ( +2,5 kg ) , ( -2 reps ) ++ 8@42,5kg
4@87,5kg ( +2,5 kg ) , ( -2 reps ) ++ 8@42,5kg
4@87,5kg ( +2,5 kg ) ++ 7+1@42,5kg
4@87,5kg ( +2,5 kg ) ++ 7+1@42,5kg ( -2 push-press )
-Weak squats. Barely 48hrs after bball so i guess that is the reason? Well i'll try to build up from here and see what happens.
OHP was strong, slight but constant improvement.
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 7 + 1
8 each leg @ 40kg ++ 7 + 1
8 each leg @ 40kg ++ 6 + 2
-Gonna stay @40kg BSS for a while to perfect form. Good pullups.
SUPERSET 3 - RDL ++ LEG RAISE:
20@52,5kg ( +2,5 kg ) ++ 20
15@72,5kg ( +2,5 kg )++ 20
10@92,5kg ( +2,5 kg )++ 20
2@112,5kg ( +2,5 kg ) , (-3 reps ) ++ 15 + 5
-Failed at top-set. CNS fail, 112,5kg felt like 200. Still some kind of :personal-record: as i have never done RDLs heavier than 110 kg but can't be happy with 2@112,5kg when i did 10@110 last week.
Diet:
3200 Kcals / 220g protein / ( 400 Kcals surplus )
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16 February 2016
Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #12 ( Week #5 )
SUPERSET 1 - SQUAT ++ OHP:
6@82,5kg ( -5 kg ) , ( +2 reps ) ++ 8@42,5kg
6@82,5kg ( -5 kg ) , ( +2 reps ) ++ 8@42,5kg
6@82,5kg ( -5 kg ) , ( +2 reps ) ++ 7+1@42,5kg
6@82,5kg ( -5 kg ) , ( +2 reps ) ++ 6+2@42,5kg ( +1 push-press )
-Problem at squats. I missed yesterday's workout due to work again, so i had one extra rest day. However even even 60kg warmup set was kinda hard on my quads.
So I also I went down 5 kg from 87,5 to 82,5 to make it less stressful. No. I did get my 4x6 but again it was damn hard and painful. Weight feels light but quads hurt when contracting. Dammit!
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 7 + 1
8 each leg @ 40kg ++ 6 + 2
-Nice.
SUPERSET 3 - RDL ++ LEG RAISE:
20@60kg ( +7,5 kg ) ++ 20
15@75kg ( +2,5 kg ) ++ 20
10@95kg ( +2,5 kg ) ++ 20
2@115kg ( +2,5 kg ) ++ 16 + 4
-Huge advances here, RDL getting diesel. Again silly/meaningless :personal-record: , heaviest RDL ever but well below estimated 1RM PR from lower weight.
So, i gotta figure out what i will do to recover better. Doing this thing 3*week plus one full court all-out bball session obviously was too much. But the last two weeks that i had to reduce it to 2*week due to work, problem was still there. The thing is, i love this program, i really want to get the best out of it. Maybe i went too far with increasing squat weight and that combined with the ongoing fatigue caught up with me. Or maybe i am too old for that shit. Hope the former. I will try to give some emphasis this week on recovery (SMR/better sleep), i will also try to go easier a little at bball as advised, finally I will warm-up better/longer, it seems like the last squat sets bother less than the first ones. Next gym session is Saturday morning, let's see how it will go.
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i strongly doubt "too old" :) seems like these changes should help. hope so!
you could also add "eat more" to your list, but not this week. if you're still looking for some extra recovery, maybe next week just to see.
pc!
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Have you tried magnesium baths? I use epsom salts which I find, when I do them, have a great carry over for recovery.
The other thing I think is worthwhile and easy to do is sleeping in your compressions. I've slept in just the tights but know a few pro water polo players who swear by sleeping in the tights and long sleeve tops.
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I do have and occasionally sleep in recovery compression pants, just don't use them all the time and save it for more 'severe' cases if that makes any sense. Maybe i should more often. Ill give the salts a look. Diet has slipped a bit too, i have been neglecting my pre-workout meal that was the most nutritious/clean meal of the day. I'm bringing this back as of today.
I think that this diet fix while adding foam roll+stretch+better sleep will be good.
Thanks both!
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18 February 2016
1½ hours full court bball.
This time endurance was better and jumping/sprinting/reacting was worse. Quads get worse and worse, lol, they (slightly) hurt at any flexion over 90 degrees, such as warmup lunges, getting out of the car, walking up two stairs etc. I like to see this as the planned handicap of what i am doing. Just gotta make sure i don't get a stress injury, although i think that takes much more stress to accomplish. On the bright side, anaerobic recovery is turbo-charged, that feels amazing. Taking body contact also seems improved.
Foam rolled, stretched, compressed. Talk about SERIOUS tightness, real pain. Also overslept, that helped too. Feel much better today. Gotta stay consistent with recovery.
Edit : forgot to log, i failed at taking it easy at bball. I can't. In fact, this newfound endurance makes me push even harder. It was a close one too, maybe if we are winning easy i will .
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20 February 2016
Bodyweight@session : ~88kg , nice
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #13 ( Week #5 )
SUPERSET 1 - SQUAT ++ OHP:
6@82,5kg ++ 8@42,5kg
6@82,5kg ++ 8@42,5kg
6@82,5kg ++ 7+1@42,5kg
6@82,5kg ++ 6+2@42,5kg
-Was consistent with stretch and foam roll the previous days. Felt much better. Still not good but better.
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 6 + 2
-All nice here. BSS getting solid, pullups getting stronger.
SUPERSET 3 - RDL ++ LEG RAISE:
20@55kg ( -5 kg ) ++ 20
15@75kg ++ 20
10@95kg ++ 20
5@115kg ( +3 reps ) ++ 16 + 4
-This one I can claim as a :personal-record:. Still below 10@110 but 5@115 is sweet too. Gonna stay for a while at those loads and hit a new PR at top set whenever i feel CNS/grip on a good day.
This week i will experiment with not going to basketball ( since i keep failing to take it easy there ) and doing a third gym session. Previous two weeks was 2gym+1bball, the first weeks ( that burned me out ) were 3gym+1bball. Gonna stay consistent with foam roll and stretch and good sleep too, see what happens, reevaluate at weekend.
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23 February 2016
Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #14 ( Week #6 )
SUPERSET 1 - SQUAT ++ OHP:
6@82,5kg ++ 8@42,5kg
6@82,5kg ++ 8@42,5kg
6@82,5kg ++ 8@42,5kg
6@82,5kg ++ 8@42,5kg
-Same taste at squats, slightly better but still far from good. SMR pays off.
OHP, very impressed to get 4x8 without any push-press, it is all time PR level performance despite handicap. Not upping yet though.
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 8
-Got 4x8 straight at pullups too. Sick. Now I will go for 4x10, then switch to dead hang.
SUPERSET 3 - RDL ++ LEG RAISE:
20@55kg ++ 20
15@75kg ++ 20
10@95kg ++ 20
5@115kg ++ 20
-Reached 4x20 at leg raises too. Gonna make them with straight legs now.
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Yesterday ( 24 Feb ) I spent 1,5 hours foam rolling the shit out of my IT bands and quads and stretching the shit out of every leg muscle. Felt great, legs feel much fresher today too. Let's see what happens tonight in the gym.
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vag how long do you generally rest between sets of squats and the other lifts? wondering how you do it with supersets.
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^ Well, for this GPP thing i use 2 minutes between super-sets.
That means no rest at all between the superset exercises. Plate changing doesn't count as rest either.
e.g. , i do squats @ 82,5kg + OHP @42,5kg superset. So i put the 10kg+1,25kg plates on the inside and the 20kg plates on the outside. And it goes like:
Unrack, squat , re-rerack, remove 20kg plates , take a couple of breaths ( literally, a couple ), unrack for OHP, do OHP , re-rack, add 20kg plates , rest 2 minutes, restart.
For between exercises i count 2 minutes after i have set-up completely for the next exercise. e.g. do last squat+OHP superset, empty plates, go to smith machine, set-up step for back-leg , set weights, rest 2 minutes, start BSS+pullups supersets.
It is quite demanding, at the end of each superset HR is above 160, sometimes over 170 too. But that is the point. Recovery adapts and improves very fast. Currently, after 5 weeks in this thing, my HR drops from that 160-170 to around 120 in those 2 minutes of rest.
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Pretty cool. I think it's a good way to increase GPP, and it's nice that the supersets don't interfere with each other. Only cardio would interfere with the second of the supersetted exercises I guess, but you get better at that. I was thinking I wanted to try something like that in my training to cut workout times. How long do your workouts typically last?
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Cardio does interfere with the next supersets too , obviously not as much as with the second part of the same superset that you have to enter at 150+bpm .But even 120-130bpm which is the entry HR of the next superset is a lot. Also as sets go by, you accumulate a lot of fatigue, HR still drops but your body is more tired, just like going out and doing interval sprints, the more sets you do the harder they get.
This workout lasts around 50 minutes from the time you start your first set. Every set is around 2 minutes so 12*2 = 24 minutes . Breaks are 2 minutes too , 11*2 = 22 minutes. Add a couple of minutes for relocating & setting up the next exercise so there you are , 24+22+ 4 = 50,
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25 February 2016
Bodyweight@session : ~89kg
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #15 ( Week #6 )
SUPERSET 1 - SQUAT ++ OHP:
6@82,5kg ++ 8@42,5kg
6@82,5kg ++ 8@42,5kg
6@82,5kg ++ 8@42,5kg
6@72,5kg ++ 8@42,5kg
-Terrible again. Bad form, quads jurting, feeling annoyed and angry , bleh.
I took off 10kg at las set just to see what would happen. It kinda worked, felt better.
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 10
8 each leg @ 40kg ++ 6 + 4
8 each leg @ 40kg ++ 6 + 4
8 each leg @ 40kg ++ 6 + 4
-Nice. BSS eccentrics feeling it a bit but ok.
Pullups were strong but doing 10 at the first set came with a price, couldn't go over 6 straight at all the others. Still great.
SUPERSET 3 - RDL ++ LEG RAISE:
20@55kg ++ 20
15@75kg ++ 20
10@95kg ++ 20
5@115kg ++ 20
-Switched to straight(er) legs for raises. Got all reps but was sooo much harder.
RDL steady, no reason to up loads currently, this feels a perfect combination of weight and volume, i keep working on glute-drive.
Soooo, looked back at my log. It is almost a month now that I complain about dead legs and very hard squats. Squat load was 77,5kg at the time, yet although i complained at almost every workout since, i somehow added 10kg on my working load in two weeks while doing that program 3 times a week AND playing full court basketball once a week. I think it is safe to say i kinda burned-out myself. Just can't get how i kept adding weight while having tired and hurting legs. Anyway!
I am not quitting this program. I like it. I just have to take a step back , either you see it as a reset or as a deload. I am dropping my squat load to 75kg next time and keeping it there for a few workouts to see what happens. Maybe drop the BSS load to 30kg too. Will try to keep up with SMR and stretch too, i am not good at that but i will try.
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seems perfectly logical, you've been working consistently and hard. take a deload week. yes.
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How have you de-loaded in the past? Do you drop the intensity, volume, density, etc? Did it work okay?
Just saying that every time i've de-loaded by lowering the weight, i've lost strength when I come back in and it takes some time to get it back (CNS). I have found de-loading to be more effective if i just cut all the sets in half, and rest a tiny bit longer between sets.
Another way i've found is very effective for me is to take an extra rest day or two. I don't mean skip workouts! I mean push the workouts back by a day. So if you lift mon-wed-fri, after lifting on mon-wed do sat-tue- and then push back again, fri-mon-wed-fri. You'll be back on schedule like that. This may not be feasible depending on your non-gym schedule though.
BUT if lowering the weights has worked for you in the past for just a week, go for it! Usually if de-loads don't work for me, I do a reset where i just lower the weights on all lifts by 10% and i slowly work back up to where i was and hopefully surpass my PR's after that. But i'll never do a de-load week where i lower weights by 20% or whatever just for that week. I always regret it.
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The sincere answer is that.... I don't deload. I use off weeks as deloads whenever they happen. Silly. When i actually deload ( rare , once every 2-3 years ) i use any of the two methods ( cut volule vs cut weights ) depending on how i feel. At this point i definitely feel i need to cut weights. It will be ~10kg which is ~12,5% on the bar but 6-7% on legs if you consider 0.85*BW to your squat.
On a different topic , let's start a nutritional geek flame war. The topic is : LOW CARB vs LOW FAT DIET , :highfive: :wowthatwasnutswtf: :uhhhfacepalm:
I've read a lot of stuff but all the studies seem useless. They compare different things: they cut a given quantity of fat or carbs from an original diet and then compare results. But that means they compare results of persons with DIFFERENT caloric input.
What i care about to know is , if for a given caloric input, trying to have a 'lower' carb or fat input would be benetcial. And what is 'low' for each anyway? Anything below 'standard' BMR suggestions?
Here is a graph of my macros this month ( values are g , so yes, calories graph would be different ). See how carbs peaks follow protein peaks while fat is generally steady with random peaks:
(https://dl.dropboxusercontent.com/u/314805/DUNK%20PICS/2016_02_macros.jpg)
Any notes on it? How do those quantities seem to you all diet freaks?
inb4 : if protein is high and total calories are the planned, IT DOESN'T MATTER!
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it does matter, but it depends. some people do better on low-carb than others.
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Tbh there's degrees of low carb. I was going off lowcarb diets but now i'm back on the wagon. If i had to shed lots of fat really quickly (say an anniversary or summer holiday or something) i'd go with as close to zero carb as possible - permitting up to 50g a day if it helps sleep. If I had to train (bball, lift etc) then i'd only go as low as 100g a day with one or two days going up to 200g (refeeds). The former would give more fat loss than the latter but it's a trade off for performance sake. I'd save the carbs for dinner as much as possible to facilitate sleep again. I'm assuming we're talking about a person with decent amounts of bodyfat who is probably insulin resistant so less carbs = good.
And low fat doesn't really come into it. i would never do a diet with fat more than 50g a day. I aim for about 35g a day. Fat's full of calories so if you're cutting calories you should always cut fat way down imho.
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Obviously a given quantity of fat has much more calories than the same quantity of carbs.
What I meant was, for a given total caloric input, would focusing on low carbs or fat have meaning? The calories won't change, they will be substituted.
I guess I was really looking for the recommended analogies. E.g. that 50g fat per da you mentioned.
I read some more though. I think I got my answer. I gotta lower my fat. I am hovering around 100g when it should be 75g for 2300 kcals (TDEE) / 55-60g for 1800kal (typical cutting day ).
I'm on it.
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Interesting stuff. For the macros the others are on the right track. Low carb diets may work best for weight loss, low carb gurus will tell you its because carbs are bad - it may just because dropping the nurtrient will least satiety is easiest, but for whatever reason they seem to work well for really fat people...
Beyond that... when we consider performance think of it like this: in the short term the most imprtant macros are carbs, then protein,then fat. In the long term its the other way around. You can store protein in muscle and blood, a few days of zero protein are harmless... but zero carbs for two days in a row and any type of endurance work and you can forget your performance. So for your macro graph the frazy spikes in protein and fat are fine... but you could stabalize carbs better...
Finally. I agree w Dreyth. DONT DELOAD. Cut volume, increase rest. Increase weights. Ill try and write you an example of how when i have more time.
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Finally. I agree w Dreyth. DONT DELOAD. Cut volume, increase rest. Increase weights. Ill try and write you an example of how when i have more time.
Too late. I did my first de-loading workout with cutting weights. It didn't quite work. I mean everything was easier, yes, legs had a chance to take it easy, but it kinda cancelled the workout essence, HR wouldn't go up, max was 130 or sth. Didn't occur to me that the weights played a role in this, silly, it is called intensity, lol.
Anyway, hope you get the time to give a deload example before next workout. Keep in mind that i decided to deload because my legs are really stressed. Both Eccentric and concentic on squats makes my quads hurt, it is real pain there, similar to a very light quad sprain. Form brakes down bad too. Even at the first set that i am not tired, it is not the daily ongoing fatigue from previous sets, fatigue is there before the workout. Currently my 80kg squat is slower and much uglier than my 105-110kg squat earlier this year. It is not a proper squat to be honest, it is a bad form squat with much forward lean, if i saw someone doing the squats i do i'd shake my head and wonder why he uses a load he cant handle.
Anyway, here is Saturday's workout
27 February 2016
Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #16 ( Week #6 )
SUPERSET 1 - SQUAT ++ OHP:
6@65kg ++ 8@35kg
6@65kg ++ 8@35kg
6@65kg ++ 8@35kg
6@65kg ++ 8@35kg
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 30kg ++ 8 + 2
8 each leg @ 30kg ++ 6 + 4
8 each leg @ 30kg ++ 6 + 4
8 each leg @ 30kg ++ 6 + 4
-Nice. BSS eccentrics feeling it a bit but ok.
Pullups were strong but doing 10 at the first set came with a price, couldn't go over 6 straight at all the others. Still great.
SUPERSET 3 - RDL ++ LEG RAISE:
20@40kg ++ 20
15@60kg ++ 20
10@80kg ++ 20
5@100kg ++ 20
So as stated i went down too much. -20kg , -7.5kg OHP , -10kg BSS , -15kg RDL. I did break a good sweat again but as mentioned i was not reaching high HR, max was 130 , so minus 30-40bpm here too. It was refresing though.
Now i don't know if i should build up from here, stay here, or go back to my limit-strength weights, do as much reps as i can even if they are two or three and build up from there.
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Diet reality check.
According to my data , the last month i have been on a weekly caloric deficit between 2000 and 3000 kcal. It should lead to ( roughly ) 1,5 to 2 kg weight loss. But that is not there, i am stable.
Ok, then i am recomping? Uhmmm, not really, weight/waist/BI scale/mirror, all the measurements I can do look the same. Maybe, MAYBE i look like i have a LITTLE bigger shoulders and back and quads. And maybe i have lost some LITTLE bodyfat from the upper abs area, but not at all from the lower. So ok, maybe i am achieving a small scale recomp but not to the extent i should expect, not even close considering the diet plan.
I am adjusting my TDEE. 2300 is too much. The missing link has the size of 2000kcal/week so around 250-300/day. So I am changing my TDEE from 2300 to 2000. Entropy did suggest that weeks ago, looks like he was right. Plan remains the same , cut ~500 all days that i don't lift, eat around TDEE the days that i lift.
Let's see how this will work.
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The de-load version of your previous workout could be:
SUPERSET 1 - SQUAT ++ OHP:
6@85kg ++ 8@42.5kg
6@85kg ++ 8@42.5kg
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 8 + 2
8 each leg @ 40kg ++ 6 + 4
SUPERSET 3 - RDL ++ LEG RAISE:
10@95kg ++ 20
5@115kg ++ 20
In other words, just slash the sets in half. If you really need it, you could also extend your rest periods by a minute. For the RDLs, I included the two of your heavier sets. For me, this keeps my strength higher than the other option since it doesn't allow the weights to feel heavier next workout. And if the weights feel heavier... it means the CNS isn't as tuned for it (loss of neural strength due to whatever).
I've experimented before with cutting reps in half versus cutting sets in half for my de-loads. I like cutting the sets in half better and keeping the reps the same because I feel I actually get a training effect that way. I am at least doing one set to near exhaustion and stimulating some kind of muscle growth/strength gain.
Think of it this way. Say you are capable of 4x10@100kg for some lift. What would keep your strength better:
- A year of doing 2x10@100kg, never more
- A year of doing 4x5@100kg, never more
I would say the first option would. So that's what I choose for the de-load.
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^Agreed, that is exactly the model i have in mind for 'volume-cut-deload'. However this time i felt i REALLY needed to lift something lighter. My legs were not just tired, i felt true pain. And those squats were so bad that were actually a technical failure.
inb4, upped my loads and applied a volume-cutting deload workout already yesterday, but i didn't want to do only 2 sets so i added a third one and reduced the reps:
1 March 2016
Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #17 ( Week #7 )
SUPERSET 1 - SQUAT ++ OHP:
3@80kg ++ 8@40kg
3@80kg ++ 8@40kg
4@80kg ++ 8@40kg
SUPERSET 2 - BSS ++ PULLUPS:
6 each leg @ 40kg ++ 10
6 each leg @ 40kg ++ 7 + 3
6 each leg @ 40kg ++ 6 + 4
SUPERSET 3 - RDL ++ LEG RAISE:
20@50kg ++ 20
15@70kg ++ 20
10@90kg ++ 20
5@110kg ++ 20
Modifications:
-Weights back up.
-Supersets per exercise reduced to 3 from 4.
-Rest between sets increased to 2:30 from 2 mins.
-Reps for squats reduced to those i can get in solid form.
-Reps for BSS reduced to 6/leg from 8/leg.
Result:
Good. Was fresher, finally enjoyed my squats ( having to squat-morning-grind ugly reps is highly irritating ) , also HR was back up at the red line area despite the fewer reps and bigger rests, over 160bpm at end of all sets and pushing over 170bmp at a few.
Finally, some optimism again.
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^Agreed, that is exactly the model i have in mind for 'volume-cut-deload'. However this time i felt i REALLY needed to lift something lighter. My legs were not just tired, i felt true pain. And those squats were so bad that were actually a technical failure.
In that case I agree with your decision to lower the weight!
inb4, upped my loads and applied a volume-cutting deload workout already yesterday, but i didn't want to do only 2 sets so i added a third one and reduced the reps
I do this as well sometimes. Just to get more reps in for "practice."
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3 March 2016
1½ hours full court bball.
Endurance/recovery are ever improving, i dare to say i am at lifetime PR levels at this.
Legs of course as denoted on the last several posts are dead. So nothing to report jump-wise.
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3 March 2016
1½ hours full court bball.
Endurance/recovery are ever improving, i dare to say i am at lifetime PR levels at this.
that's pretty sick!
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^Thanks. Feels great indeed. However it was expected. It has been 7 weeks that i put in HIIT work 3-4 times a week, i've never put so much work at that in terms of frequency volume and duration combined. It is funny that most of that HIIT work is done with a bar on my back, but it does transfer to the wooden floor 100%, love it.
T0ddday for president!!! :highfive:
5 March 2016
Bodyweight@session : ~87,75kg
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #18 ( Week #7 )
SUPERSET 1 - SQUAT ++ OHP:
4@80kg ++ 8@40kg
4@80kg ++ 8@40kg
5@80kg ++ 8@40kg
3@90kg ++ 8@40kg
-Win. Feeling better. Far from good but now finding the power to grind them reps solidly.
Also tried a huge up at last set to 90kg. Win, should have known, it is systemic fatigue, not inadequate strength. 90kg feels the same with 80 and 70, lol.
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 10
8 each leg @ 40kg ++ 8 + 2
8 each leg @ 40kg ++ 7 + 3
8 each leg @ 40kg ++ 6 + 4
-Win here too, much more solid BSS, 8 reps instead of 6 , 4 sets instead of 3 , more pullups at second part of superset.
SUPERSET 3 - RDL ++ LEG RAISE:
20@50kg ++ 20
15@70kg ++ 20
10@90kg ++ 20
5@110kg ++ 20
-Felt back fatigued so cancelled top set. Great success at glute drive in the other ones, nice.
Hope in the horizon. More sets, more reps, more weight, better feeling. And all that being fasted and semi-depleted ( wasn't intended, just happened ) and also barely 36 hours after bball. Awesome.
Diet adjustment looks like a win too, around 0,5kg weight loss for a week of an average 500 kcal daily deficit , sounds about right.
Let's see if i can keep it up.
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8 March 2016
Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : apparently this back bugging at previous post was a slight tweak, kinda hurt over the weekend, almost gone now, >90%
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #19 ( Week #8 )
SUPERSET 1 - SQUAT ++ OHP:
3@90kg ++ 8@40kg
5@85kg ++ 8@40kg
7@80kg ++ 8@40kg
6@80kg ++ 8@40kg
-Played around with intensity & volume. Started heavy(ish) , then lowered weight and increased reps. Felt very nice.
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 10
8 each leg @ 40kg ++ 8 + 2
8 each leg @ 40kg ++ 7 + 3
8 each leg @ 40kg ++ 6 + 4
-Best BSS so far.
SUPERSET 3 - RDL ++ LEG RAISE:
20@55kg ++ 20
15@75kg ++ 20
10@95kg ++ 20
5@110kg ++ 20
-Upped 5kg. However decided to not risk back re-flaring it so i cancelled top set again. AELS!
It took me ~8 weeks but it looks like i am finally adapting to this program. Most important, now i am not only progressing it, but also enjoying it. Great.
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10 March 2016
1½ hours full court bball.
This ever improving endurance is a game changer, it is so fun to not be gased out all the time. To be able to change every rebound, every block, every fast break.
Not sure if that is good or bad, because i keep going 100% so now this 100% is enough to destroy my body, i am sore all over today ( next morning ). It is sure fun and enjoyable but maybe it is detrimental to my current training plan. Oh well, weights are going good lately to so i'll take it.
No jumps , legs are always tired from the GPP, was a bit more yesterday because of the increased weights volume of last time, plus fatigue from the game also too high.
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12 March 2016
Bodyweight@session : ~88kg
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #20 ( Week #8 )
SUPERSET 1 - SQUAT ++ OHP:
3@90kg ++ 8@40kg
5@85kg ++ 8@40kg
8@80kg ++ 8@40kg
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 8 + 2
8 each leg @ 40kg ++ 7 + 3
8 each leg @ 40kg ++ 6 + 4
SUPERSET 3 - RDL ++ LEG RAISE:
20@55kg ++ 20
15@75kg ++ 20
10@95kg ++ 20
This was done Saturday morning. Was really beat from Thursday night bball, so cut some volume again. Squats and BSS were strong, got 8@80kg which is a PRish performance for this cycle ) , pullups and RDL were weak. Overall it is going good now, i am able to AREG it correctly. Also, i think that lately i look a little leaner AND bigger at the same time. Good stuff.
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15 March 2016
Bodyweight@session : ~88,25kg
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #21 ( Week #9 )
SUPERSET 1 - SQUAT ++ OHP:
4@90kg ++ 8@40kg
6@85kg ++ 8@40kg
8@80kg ++ 8@40kg
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 10
8 each leg @ 40kg ++ 8 + 2
8 each leg @ 40kg ++ 7 + 3
SUPERSET 3 - RDL ++ LEG RAISE:
15@75kg ++ 20
10@95kg ++ 20
5@115kg ++ 20
Stronger. Still 3 sets but breaks back to 2 mins now ( sometimes a little shorter too ).
Squat is improving. 4@90kg is cycle PR , 6@85 and 8@80 are cycle PR ties. Feeling my legs are much stronger now, like i could lift way more if they were recovered.
Everything else felt strong too. Brought back top-set at RDLs and cut the first one.
Ready to go back to 4 sets next time.
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17 March 2016
Bodyweight@session : ~88kg
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #22 ( Week #9 )
SUPERSET 1 - SQUAT ++ OHP:
4@90kg ++ 8@40kg
6@85kg ++ 8@40kg
10@80kg ++ 8@40kg
-First two squat sets are both cycle PR ties , last set is cycle :personal-record:
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 10
8 each leg @ 40kg ++ 8 + 2
10 each leg @ 40kg ++ 7 + 3
-Last BSS set is cycle :personal-record:
SUPERSET 3 - RDL ++ LEG RAISE:
15@75kg ++ 20
10@95kg ++ 20
7@115kg ++ 20
-7@115kg is LIFETIME ( and of course cycle ) :personal-record:
I am going skiing this weekend so i didn't do the 4th set again. Decided to push for volume PRs at the third sets though. As you read already, it worked. 8)
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Congrats on these PR's. Seems like this plan works for you. ;) Have fun on your ski trip.
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^Thanks!
Only the RDL is a real PR though, the other ones are 'cycle PRs'. But yes, it is working good now, i passed the dark times and i am enjoying/progressing it. Legs are ALWAYS tired, but they learned to perform and progress in that state, so i am waiting to tapper on all that work after i end the GPP cycle.
And what did my legs need the best for the weekend? That's right, a few dozens kilometers of aggressive downhill skiing, lol. Doesn't matter, was worth it, skiing is the shit.
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T0ddday , are you still around?
How do i finish this program? Also, when? It's been 9 weeks / 22 workouts so far, should i terminate or go on for a few more weeks, like 12?
Why terminate : Weather has gotten significantly better now and it will keep improving, i can go out and run/jump. So i don't need to kill 2 birds with one stone. Also it is destroying my performance, legs are always dead.
Why not : I do like it a lot, and i just got back into progressing it the past few weeks, so maybe it is the worst part to abandon it. Also I don't really care about performance currently, building more solid base for later peak seems far more important.
So what do i do, how do i judge?
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T0ddday , are you still around?
How do i finish this program? Also, when? It's been 9 weeks / 22 workouts so far, should i terminate or go on for a few more weeks, like 12?
Why terminate : Weather has gotten significantly better now and it will keep improving, i can go out and run/jump. So i don't need to kill 2 birds with one stone. Also it is destroying my performance, legs are always dead.
Why not : I do like it a lot, and i just got back into progressing it the past few weeks, so maybe it is the worst part to abandon it. Also I don't really care about performance currently, building more solid base for later peak seems far more important.
So what do i do, how do i judge?
I'm alive just busy and need to get back to LBSS right now as he is in a crucial point! For you I would say go to 12 weeks because your making progress and a 12 week summer offseason is standard. If you can hit your true PRS on squat we are golden, how far are you from there?
As far as what's next... It depends. Offseason workouts apply to a wide range of athletes. Think of yourself as a college level athlete who is finishing up offseason training. What comes next after offseason training is far different for a 400m hurdler vs a 60m/100m guy or football guy. Your saying that the weather is good so you can jump/run. How much of this do you want to do? Basically, what comes next in your weight training life is dependent on what comes next in your actual performance life. Weight training is always an adjunct never the focus - but how far we put it to the side is dependent on the needs of the athlete. It will be less demanding for sure but for me to decide how much less demanding I need to know what you plan to do and what you want to do. What I mean is maybe you plan to play in an outdoor soccer leauge 2x per week. Maybe you want to run 400m in under a minute for the first time in your life. Maybe you want to run 100m under 12 seconds. Etc. So, given needs and desires we can plan the next step. But go for 12 weeks if for no other reason than it gives me time to get my online training algorithm done and prepare better.
Full disclosure, I have an online training site where we train pro and college athletes and some amateurs. Though I think ADARQ should be paid handsomely for his work I respect that he wants to keep his site free so when I open up my online services I'll make things free to posting ADARQ members and it will just be another resource for you guys to get articles and training ideas (and to help me test!). If he reads this and has a problem with me even mentioning what I am doing I won't talk about it again...
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I'm alive just busy and need to get back to LBSS right now as he is in a crucial point!
Yes, i know you are very busy. Are you still around means do you have time to spare for us, lol. I highly appreciate the valuable info and personal effort you put into anyone in here that asks for it.
For you I would say go to 12 weeks because your making progress and a 12 week summer offseason is standard. If you can hit your true PRS on squat we are golden, how far are you from there?
Pretty far i am afraid. My all time rested PRs are 10@92,5kg , 4@100kg , 3@110kg , 1@120kg. In other words i am a bit over 10kg or 6 reps away.
As far as what's next... It depends. Offseason workouts apply to a wide range of athletes. Think of yourself as a college level athlete who is finishing up offseason training. What comes next after offseason training is far different for a 400m hurdler vs a 60m/100m guy or football guy. Your saying that the weather is good so you can jump/run. How much of this do you want to do? Basically, what comes next in your weight training life is dependent on what comes next in your actual performance life. Weight training is always an adjunct never the focus - but how far we put it to the side is dependent on the needs of the athlete. It will be less demanding for sure but for me to decide how much less demanding I need to know what you plan to do and what you want to do. What I mean is maybe you plan to play in an outdoor soccer leauge 2x per week. Maybe you want to run 400m in under a minute for the first time in your life. Maybe you want to run 100m under 12 seconds. Etc. So, given needs and desires we can plan the next step. But go for 12 weeks if for no other reason than it gives me time to get my online training algorithm done and prepare better.
I would like to do the obvious adarq.org member thing , peak my vert at the end of the road. Both SVJ, dropstep and RVJ. What i was really asking is how do i transition, i would imagine i would not switch straight to peak after this GPP, but do a transitioning phase where i 'harvest' the gains. Hope it makes sense? No rush though, i want to peak at late June - early July so plenty of time till then. I will keep doing this GPP till week 12, trying to push the weights up some more and see what happens.
Full disclosure, I have an online training site where we train pro and college athletes and some amateurs. Though I think ADARQ should be paid handsomely for his work I respect that he wants to keep his site free so when I open up my online services I'll make things free to posting ADARQ members and it will just be another resource for you guys to get articles and training ideas (and to help me test!). If he reads this and has a problem with me even mentioning what I am doing I won't talk about it again...
Awesome that you are putting up a site, best luck with it! Also awesome that you are willing to offer free services to this community members.
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Full disclosure, I have an online training site where we train pro and college athletes and some amateurs.
sick!
Though I think ADARQ should be paid handsomely for his work I respect that he wants to keep his site free
thanks! I think my "open source software roots" have alot to do with it. I love the concept of no ads & good quality "free" communities. I'm not really an active s&c coach anymore. I'm more of a programmer + wannabe athlete + adarq.org community member. My plan for years now has been to build up this site and add more features etc, but i've never had the time.. until recently. So hoping to make some improvements over the next few months.
so when I open up my online services I'll make things free to posting ADARQ members and it will just be another resource for you guys to get articles and training ideas (and to help me test!). If he reads this and has a problem with me even mentioning what I am doing I won't talk about it again...
sick! can't wait to see the site (I searched, couldn't find it, not up yet?)
no problem at all, totally cool with it. I'd have a problem with it if you were promoting squatflex.. but I seriously doubt that's going to happen. :f I'm totally cool with people on here (and coaches like yourself) mentioning their sites, sharing articles, attracting interest etc. In the end, it's all about sharing information & improving.
Also that offer to members of this site is a great gesture and is much appreciated.
peace! :ibsquatting:
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22 March 2016
Bodyweight@session : ~87,75kg
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #23 ( Week #10 )
SUPERSET 1 - SQUAT ++ OHP:
4@92,5kg ( +2,5 kg ) ++ 8@42,5kg ( +2,5 kg )
6@87,55kg ( +2,5 kg ) ++ 8@42,5kg ( +2,5 kg )
10@82,5kg ( +2,5 kg ) ++ 8@42,5kg ( +2,5 kg )
-Each squat set is cycle :personal-record:
Also 8@42,5 OHP ties cycle PR.
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 42,5kg ( +2,5 kg ) ++ 10
8 each leg @ 42,5kg ( +2,5 kg ) ++ 10
8 each leg @ 42,5kg ( +2,5 kg ) ++ 8+2
-First time using 42,5kg in BSS so obvious cycle :personal-record:
Also first time getting 10 straight pullups at second set and 8 at third , yup , cycle :personal-record:
SUPERSET 3 - RDL ++ LEG RAISE:
15@75kg ++ 20
10@95kg ++ 20
5@115kg ++ 20
-No PRs here, got too sweaty which destroyed grip. Yes, i know , straps.
Leg raises are getting easy though, time to do weighted.
Strongest workout so far, really enjoyed it.
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24 March 2016
1½ hours full court bball.
Same old story: good endurance, awesome (fast) recovery from high heart rates. Always tired legs, yet loaded for jumps all the time. I now see again what i used to see only at my peak-vert times, fear of the block at the opposition, they are avoiding to drive to the rim. Feels great.
Also feeling stronger in physical game. Overall very nice.
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26 March 2016
Bodyweight@session : ~88kg
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #24 ( Week #10 )
SUPERSET 1 - SQUAT ++ OHP:
4@92,5kg ++ 8@42,5kg
5@87,5kg ++ 8@42,5kg
7@82,5kg ++ 8@42,5kg
8@82,5kg ++ 8@42,5kg
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 42,5kg ++ 10
8 each leg @ 42,5kg ++ 10
8 each leg @ 42,5kg ++ 8+2
8 each leg @ 42,5kg ++ 7+3
SUPERSET 3 - RDL ++ LEG RAISE:
20@55kg ++ 20
15@75kg ++ 20
10@95kg ++ 20
5@115kg ++ 20
Legs a bit too tired at squats, couldn't match the previous workout PRs. Fought it well though and did the 4th sets too after a long time.
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with your squat cycle being PR's, is your vertical also at PR status right now? what is it now days?
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with your squat cycle being PR's, is your vertical also at PR status right now? what is it now days?
Nah, this cycle is very intense, legs are tired 24/7. To be honest i haven't truly tested my vert for months now. From what i jump in bball games i am around my recenbt 'base' : 25-26'' SVJ , 30-31'' RVJ. Hoping to gain a couple of inches when i tapper on all this hard work to get back to 33'', which is the threshold for dunking for me ( lucky ass long hands mofo, 7'11' reach for 6'1'' height, both in shoes ).
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29 March 2016
Bodyweight@session : ~87.5kg
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #25 ( Week #11 )
SUPERSET 1 - SQUAT ++ OHP:
4@92,5kg ++ 8@42,5kg
7@82,5kg ++ 8@42,5kg
12@72,5kg ++ 8@42,5kg
-Fucked up with the weights at sets 2 and 3. Only a lighter bar was available so i lost count. And i wondered why they got so easy, lol.
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 42,5kg ++ 10
8 each leg @ 42,5kg ++ 10
8 each leg @ 42,5kg ++ 8+2
SUPERSET 3 - RDL ++ LEG RAISE:
20@55kg ++ 20
15@75kg ++ 20
10@95kg ++ 20
5@115kg ++ 20
Legs accumulating lots of fatigue again. I'll deal with it. 8)
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As far as what's next... It depends. Offseason workouts apply to a wide range of athletes. Think of yourself as a college level athlete who is finishing up offseason training. What comes next after offseason training is far different for a 400m hurdler vs a 60m/100m guy or football guy. Your saying that the weather is good so you can jump/run. How much of this do you want to do? Basically, what comes next in your weight training life is dependent on what comes next in your actual performance life. Weight training is always an adjunct never the focus - but how far we put it to the side is dependent on the needs of the athlete. It will be less demanding for sure but for me to decide how much less demanding I need to know what you plan to do and what you want to do. What I mean is maybe you plan to play in an outdoor soccer leauge 2x per week. Maybe you want to run 400m in under a minute for the first time in your life. Maybe you want to run 100m under 12 seconds. Etc. So, given needs and desires we can plan the next step. But go for 12 weeks if for no other reason than it gives me time to get my online training algorithm done and prepare better.
I would like to do the obvious adarq.org member thing , peak my vert at the end of the road. Both SVJ, dropstep and RVJ. What i was really asking is how do i transition, i would imagine i would not switch straight to peak after this GPP, but do a transitioning phase where i 'harvest' the gains. Hope it makes sense? No rush though, i want to peak at late June - early July so plenty of time till then. I will keep doing this GPP till week 12, trying to push the weights up some more and see what happens.
[/quote]
Obviously you want to peak your vert but is that really it? KF style, where you don't play basketball at all? Obviously a high vert is important for you but what I mean for designing the transition is not just your measurable goals but your athletic demands that you will be placing on yourself... For example playing pickup basketball... How often is that? Is it going to increase? Do you have other athletic goals that involve outdoors, running fast, moving better, etc? Your program (I'm assuming) should be tailored for your demands as well as your carryover. I am assuming that quitting playing basketball or doing any movement besides jumps would be disappointing to you, you don't want to be someone who increases their vertical by a few inches but can no longer jump during a basketball game...
A list of your demands that you place upon yourself is the first step to designing the transition. You can leave out "life" stuff like hiking with your girl or going on a ski trip but include anything you do on a regular basis that can effect training or where you want improvement...
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Obviously you want to peak your vert but is that really it? KF style, where you don't play basketball at all? Obviously a high vert is important for you but what I mean for designing the transition is not just your measurable goals but your athletic demands that you will be placing on yourself... For example playing pickup basketball... How often is that? Is it going to increase? Do you have other athletic goals that involve outdoors, running fast, moving better, etc? Your program (I'm assuming) should be tailored for your demands as well as your carryover. I am assuming that quitting playing basketball or doing any movement besides jumps would be disappointing to you, you don't want to be someone who increases their vertical by a few inches but can no longer jump during a basketball game...
A list of your demands that you place upon yourself is the first step to designing the transition. You can leave out "life" stuff like hiking with your girl or going on a ski trip but include anything you do on a regular basis that can effect training or where you want improvement...
Yes, you are right, again.
Indeed, i do not intend to quit basketball, it is what i enjoy, it is the field that i harvest the gym hard work. Furthermore, my bball beloved prototype is definitely Lebron over idk ,Curry or Durant. I would actually prefer Shaq or Barkley over lebron, but i am too ectomprph for that, lol.
Anyway, back to the real world:
-Basketball season is ending in 4-5 weeks. It is one session of 1,5 hours full court per week.
-After that i have about 2 months ( maybe 2,5 , let's say 9-10 weeks ) until my summer vacation off.
-At those 2 months i can workout every day, either that is gym or park or both.
-It would be nice if i could dunk again at the end of those 2 months. I need around 33'' for that Still ok if i couldn't dunk but i'd like to get to over 32'' at least , which hasn't happened since my quad injury in 2012. I am at around 30 now without any jump practice so i guess i am really close, just letting the fatigue settle down, lose a couple of kilos and actually practice jumping should do it.
-You are right, i don't want a KF model where i get extremely efficient at one movement only. I am well aware that trying to be good at everything compromises your chance to be very good at one thing. Still, i prefer the former, I like a little more well rounded approach. I want to put in sprints, be at PR levels there too if possible, and i like maintaining a 'bigger' BW, i just feel better when i am over 185. Of course i am willing to go down to 175-180 for peak/lean purposes, i will just want to get the weight back again after it :)
-At basketball, i like to be a little bit of all, again. I like out-jumping , out-speeding and out-powering the opposition. Not so interested in the technical aspect of the sport, the physical is much more appealing to me. I play the PF position and my favorite thing is dealing with taller&bigger guys. Out-jumping a taller one and out-strengthening a bigger one is gold.
-I don't have other athletic aspects i want to improve, for hiking and shit like that i am perfectly fine with my current average status. Skiing i do love with passion but i only ski a few days a year and i am perfectly happy with how jump-training affects it. Oh, i also do like o-lifts, especially the hang power variations. Never considered them as a sport on my mind, but as a training element. But i enjoy them and i would really like PRing them at some point, while e.g. i wouldn't give a fuck if i never PRed my bench press or even if i never bench pressed again in my life.
That should sum it up well. :D
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31 March 2016
1½ hours full court bball.
One click down today. Little slower, little weaker, jumping a little lower, getting tired a little more. Still ok in all.
I'll attribute it to a bad sleeping week.
No bball next week, good timing for the final GPP week, gonna push it 110% for the strong finish.
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What is park? Hills? Track? Turf? Measurable distances? What are your sprint prs?
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Park is a few basketball rims with concrete floor and an old abandoned soccer field. It is 80x55m and its surface is mostly hard soil and gravel at some points. We talked about it in the past if you remember, about how i can't count my sprint times as legit when i have to do 90 degree sharp turns on dusty gravel. Same old conversation, too much compromises, too much distortion in sprint-time evaluation but it is extremely convenient for me though, less than 5 minutes walk from home, while i have to drive 15-20 minutes to get access to a regular oval track. I can measure any distance in that park, the only problem is that distances over 80m ( the big straight ) include those sharp turns. I can cut them to make them smoother though and add the extra distance.
My ( shameful ) sprint PRs would be:
80m : 11:3x
100m : 14:9x
200m : 34s
300m : 54s
Those are self-hand-timed with your method: running with stopwatch in hand, start at first step, stop at first foot touchdown after finish-line.
Also they are all done at this same park so only 80m is a straight line. 100m include 1 turn, 200m include 2 and 300m 4 turns.
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Are you interested in improving park times, or just training there and testing on the oval every 2 or 3 week? You have a measuring device I take it
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I think i am ok with just improving park times.
Generally, don't break too much sweat for making the perfect tailor-made program for me. I just like to have an outline, a guidance with a specific idea, like this GPP you proposed the other time. A program/idea that i can follow it's spirit just like you said in LBSS's thread. Work and life get pretty much on the way all the time here, i am afraid i wouldn't be able to stick with something too demanding in terms of consistency. In other words i am not sure i would be the same good at following a program to the letter. And i am afraid a too tailored program would need that. I wouldn't want you to be disappointed or regret the time you spent designing something i can't use as i should. Hope that makes some sense?
On the other hand, if you are enjoying doing this and it is not making you lose time which would be valuable for something more important, be my guest. :P
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don't sell your consistency or commitment short, vag.
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Not selling short, inconsistent and not dedicated trainees don't get to improve their vert over 10'' to land their first dunk at 37 years old. :P
Self praise rant off, I am just trying to be clear. You don't let a professional spend his valuable time designing a super-tailored program for you and then tell him you will keep the spirit but screw the letter of it. Not saying i will , but i must state that i might.
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BTW T0ddday , if i didn't know you are setting something up for me and i saw this one you designed for LBSS and acole14 recently re-posted here http://www.adarq.org/progress-journals-experimental-routines/acole14's-journal-dunk-or-die/msg117308/#msg117308 , i would start it... yesterday. It fits 100% my likes, it has everything. Jumps, bounds, max sprints, tempos , heavy singles, back-off sets , hang-snatches/cleans , simplicity, huge room for AREG... i love it. Just saying.
I owe you a measuring device answer. No i don't have a special one, i use my phone's GPS , google maps, foot-by-foot measurement and a sharp mathematical engineer's mind, all combined. Let's just say I can measure any distance you require with extreme ease and accuracy.
2 April 2016
Bodyweight@session : ~87.25kg , 2016 low i think?
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #26 ( Week #11 )
SUPERSET 1 - SQUAT ++ OHP:
3@92,5kg ++ 8@42,5kg
5@87,5kg ++ 8@42,5kg
8@82,5kg ++ 8@42,5kg
-Felt good and strong but quads hurt and sabotaged me. Fought it through keeping it safe. Not bad.
SUPERSET 2 - BSS ++ PULLUPS:
6 each leg @ 45kg ( +2,5 kg ) ++ 10
7 each leg @ 45kg ( +2,5 kg ) ++ 10
8 each leg @ 45kg ( +2,5 kg ) ++ 10
-Each set of BSS here is cycle :personal-record:
-3x10 pullups is also cycle :personal-record:
SUPERSET 3 - RDL ++ LEG RAISE:
20@60kg ( +5 kg ) ++ 20
15@80kg ( +5 kg ) ++ 20
10@100kg ( +5 kg ) ++ 20
5@120g ( +5 kg ) ++ 20
-Every set is cycle :personal-record:
-5@120kg is also the heaviest i have ever RDLed , :personal-record:
So pchain keeps beasting while quads keep dieing out. Gotta factor in that this was done less than 48hrs after bball. Next gym session is in a bit more than 72hrs though, gonna recover well and pshyche up and destroy this last GPP week.
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5 April 2016
Bodyweight@session : ~87kg , 2016 low
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #27 ( Week #12 )
SUPERSET 1 - SQUAT ++ OHP:
3@92,5kg ++ 8@42,5kg
5@87,5kg ++ 8@42,5kg
8@82,5kg ++ 8@42,5kg
-Quads dead but always able to deal with it now. Hope my quads don't blow up in the end :D
SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 45kg ++ 10
8 each leg @ 45kg ++ 10
8 each leg @ 45kg ++ 8
-3x8@45 beats previous time 6-7-8@45 cycle :personal-record:
SUPERSET 3 - RDL ++ LEG RAISE:
20@60kg ++ 20
15@80kg ++ 20
10@100kg ++ 20
-Decided to not do the max ( PR ) RDL set every workout but 1-on-1-off.
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7 April 2016
Bodyweight@session : ~86kg , :uhhhfacepalm:
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #28 ( Week #12 )
SUPERSET 1 - SQUAT ++ OHP:
3@92,5kg ++ 8@42,5kg
4@87,5kg ++ 7@42,5kg
6@82,5kg ++ 7@42,5kg
SUPERSET 2 - BSS ++ PULLUPS:
6 each leg @ 45kg ++ 10
7 each leg @ 45kg ++ 8+2
7 each leg @ 45kg ++ 6+4
SUPERSET 3 - RDL ++ LEG RAISE:
18@60kg ++ 20
14@80kg ++ 20
8@100kg ++ 20
Bad eating plan lately, ended up at an unwanted 2016 low, sudden 1kg drop from previous low 2 days ago. It is not weight loss of course, it is probably glycogen depletion.
Fail workout. Had no energy, less reps in everything. Gotta live with such days too.
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Glad to see your almost done with GPP. I will say I learned something big from your journal - I tried to do left handed dunks the other day. WOW. About 10x easier given my LR plant. And I can do them from so many more angles. I can only dunk with one hand in basketball games off of spin moves or approaching the hoop from a semicircle angle from the left baseline and coming away from baselines. With the left hand I feel like I can come from anywhere... I lose the ball and have trouble palming with left but with practice this is truly a great trick. Anyway I posted this in a few other journals but answers to these exercises would go along way in constructing your next cycle:
For the one footed bounds start with front foot at take off line and back foot behind it, do not run in with speed but do not do a one footed take off either. For sprint times take a video with any timing tool and film from 1st movement till chest past marker. If you have FAT times you can subtract 0.2 and list those as well. If you don't have any experience with it then try and and test yourself:
Standing Vertical Jump
Double-Leg Running Vertical Jump
Single-Leg Running Vertical Jump
Standing Broad Jump
Three Consecutive Broad Jumps
Five Single Leg Left Leg Bounds
Five Single Leg Right Leg Bounds
Five Alternating Leg Bounds
Forty Yard Dash
60 meter sprint
100 meter sprint
200 meter sprint
Flying 30 meter sprint
Full Back Squat
Parallel Back Squat
Barbell Bench Press
Standing Barbell Push Press
Barbell Deadlift
Strict Overhead Pullups till Failure
Pushups Completed in 30 seconds
Bodyweight Leg Raises till failure
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I think i'm done with the GPP. I was planning to finish it hard this Saturday but my legs felt dead and tired doing a dynamic warmup before leaving for the gym. Hip flexors and calves were cramping, quads were hurting, I had problems even with BW squat warmups so called it a day. Then checked my log, it's been 3 months doing this no-break, many weeks included 3 GPP gym workouts AND basketball. Too much for this old rusty body.
It had great success overall:
-Pushed my work capacity and anaerobic endurance to amazing levels.
- Had me breaking my RDL lifetime PR multiple times.
-Pullups and OHP also at lifetime rested PR levels.
-Got back at BSS and core work after a gazillion years, great progress there too.
I failed at reaching my squat PR, but still made great progress there too. From 4x6@70kg initial weight , to 4-4-4@87,5kg stall, to 4@92,5kg / 6@87,5kg / 10@82,5kg cycle PR.
Body composition went good too:
Early February : net weight 87,5kg / 193 lbs , waist 91cm / 36'' , bodyfat estimation ~17,5%
Early April : net weight 85,5kg / 188 lbs , waist 89cm / 35'' , bodyfat estimation ~16,5%
Not bad at all for a period of good strength gains.
Planning to treat the next couple of weeks as an active deload period, minimize the volume while upping the intensity. How to do that? Simple, i will split that list of measurements to track and gym measurements and alternate between track and gym days building up to daily maxes. will use full rest and no volume back-off at all. I expect small numbers initially but 2-3 weeks would be great to reach true current maxes, let the GPP fatigue die down and milk whatever gains i had.
I am starting tomorrow.
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11 April 2016
Bodyweight@session : ~87,25kg
Soreness : none
Injuries/aches : none
GYM TESTING:
Full Back Squat : 80 kg
Parallel Back Squat : 90 kg ( PR = 120kg , SB = 110kg )
-Ok, so quads are officially broken. Had a tough time completing a single @90kg, ridiculous. Must find a good way to recover them.
Barbell Bench Press : 75 kg ( PR = 80kg , SB = 5@70kg )
-Fair, haven't benched at all in 2016.
Standing Barbell Push Press : 60 kg ( PR - 4@50kg ) , :personal-record:
-Silly PR , i just haven't push pressed for years, OHP has improved a lot since then. 60kg is still nice. Broken quads didn't help much.
Barbell Deadlift : 130 kg ( PR = 150kg , SB = n/a )
-Not bad at all. Like the push-press, felt i would do much better here if i had good quads for movement start.
Strict Overhead Pullups till Failure : 8 ( PR = 10 , SB = 10 )
-Kinda PRish, i did those chest-to-bar. My previous strict style was dead hang but top was around chin to bar.
Bodyweight Leg Raises till failure : 25 ( PR = 20 ) , :personal-record:
-Done on slant bench. Legs are not totally straight. Will try as strict as possible next time.
Pretty nice overall. Will be fun improving those.
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12 April 2016
Bodyweight@session : n/a
Soreness : none
Injuries/aches : none
( SAD FAILED ATTEMPT OF ) TRACK TESTING:
Quads were fried. Stopwatch out of battery. Half the park lights broken and it was night when i got there. FML!
Got some numbers nevertheless:
Standing Vertical Jump : 25'' ( PR = 31'' , SB = n/a )
Double-Leg Running Vertical Jump : 30'' ( PR = 35'' , SB = 31'' )
Single-Leg Running Vertical Jump
Standing Broad Jump
Three Consecutive Broad Jumps
Five Single Leg Left Leg Bounds
Five Single Leg Right Leg Bounds
Five Alternating Leg Bounds
Forty Yard Dash
60 meter sprint
Flying 30 meter sprint
100 meter sprint : 16:xx ( PR = 14:9x , SB = n/a )
200 meter sprint : 35:xx ( PR = 34:x , SB = n/a )
This felt horrible. Each time i pushed a leg down hard i thought quads would pop-up , split in half, something like that.
Pretty amazed with the numbers i got, expected much worse with such terrible quad fatigue.
Gonna take a step back now, it is worthless pushing those legs, they can't give. Gonna do some recovery stuff at the gym like low impact treadmill/bike, high-rep-low-weight leg extensions and curls, and then also stretch, SMR etc.
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13 April 2016
Bodyweight@session : 86,5kg
Soreness : very sore hamstrings and glutes. Not sure if they came from maxing DL or from sprints and jumps. how about both?
Injuries/aches : none
GYM REHAB SESSION
10 mins bike
( level 5 , around 70-80rmp, 5km covered )
LEG PRESS:
20@200lbs
20@200lbs
20@200lbs
20@200lbs
KNEE EXTENSION:
20@50lbs
20@50lbs
20@50lbs
20@50lbs
LEG CURL:
20@50lbs
20@50lbs
20@50lbs
20@50lbs
-Slow tempo ( 3 seconds per rep ) , small pauses at maximum ROM, small breaks (1 min ). Good shit, felt nice.
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13 April 2016
Bodyweight@session : 86,5kg
Soreness : very sore hamstrings and glutes. Not sure if they came from maxing DL or from sprints and jumps. how about both?
Injuries/aches : none
GYM REHAB SESSION
10 mins bike
( level 5 , around 70-80rmp, 5km covered )
You
LEG PRESS:
20@200lbs
20@200lbs
20@200lbs
20@200lbs
KNEE EXTENSION:
20@50lbs
20@50lbs
20@50lbs
20@50lbs
LEG CURL:
20@50lbs
20@50lbs
20@50lbs
20@50lbs
-Slow tempo ( 3 seconds per rep ) , small pauses at maximum ROM, small breaks (1 min ). Good shit, felt nice.
Let the quads rest (you shouldn't feel them sprinting anyhow) and settle into a routine where you can really be fit enough to relearn your movement patterns. Hey at least you have quads. I com honestly say that despite maxing a 400lb front squat I have never in my life experienced quad soreness. Can't even imagine soreness there.
Get a new routine where you go 2-3x a week and do a workout like 477 for squats once per week and working up to a heavy double at least once a week. Incorporate some bands and fly
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True about quads and sprints, it was more the impact/inertia from the foot strikes. You know, a sore muscle that moves, it hurts, without contracting. In jumps it was different, it was the pain you get when asking a sore muscle to create force.
As for the routine, alternating volume (4-7-7) and intensity (2-3RM) at squats is an approach i like very much and very often implement on my own. I'll set up a routine based on those guidelines. Gonna be a lot like that old one of yours which i mentioned earlier. For now it is still recover and testing.
14 April 2016
Spent a bit over an hour foam rolling and stretching the shit out of every leg muscle. Feels soooo good! What a dick i am, i should do this much more often.
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14 April 2016
Spent a bit over an hour foam rolling and stretching the shit out of every leg muscle. Feels soooo good! What a dick i am, i should do this much more often.
nice!
how come that seems to always happen to us? we spend time stretching, foam rolling, etc.. feel amazing.. then we stop doing it? heh!@!
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14 April 2016
Spent a bit over an hour foam rolling and stretching the shit out of every leg muscle. Feels soooo good! What a dick i am, i should do this much more often.
nice!
how come that seems to always happen to us? we spend time stretching, foam rolling, etc.. feel amazing.. then we stop doing it? heh!@!
Lol smr is like that girl we neglect... Then we really need it and it comes through and we make a note of how great it is but then forget about till we need it again... If we just take care of that stuff often we would be so better off...
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14 April 2016
Spent a bit over an hour foam rolling and stretching the shit out of every leg muscle. Feels soooo good! What a dick i am, i should do this much more often.
nice!
how come that seems to always happen to us? we spend time stretching, foam rolling, etc.. feel amazing.. then we stop doing it? heh!@!
Lol smr is like that girl we neglect... Then we really need it and it comes through and we make a note of how great it is but then forget about till we need it again... If we just take care of that stuff often we would be so better off...
"That girl we neglect". Sounds like science fiction to me.
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So true. I posted a few months ago that I must see the absence of SMR as a self sabotage. It's is exactly that. Something that evidently helps our training/performance yet we neglect. How dumb is that?
I am absolutely sure it won't change though, silly and sad.
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16 April 2016
Bodyweight@session : ~85,5kg , season low
Soreness : none
Injuries/aches : none
GYM TESTING:
Full Back Squat : 2@80 kg
Parallel Back Squat : n/a ( PR = 120kg , SB = 110kg )
-Quads still broken. Had a hard time getting the 2nd 80kg rep up so didn't even try anything heavier, it is pointless.
Barbell Bench Press : 80kg ( PR = 80kg , SB = 75kg ) , ties lifetime :personal-record:
-Fair, haven't benched at all in 2016.
Standing Barbell Push Press : 60 kg ( PR = 60kg , SB = 60kg ) , ties lifetime ( achieved last week ) :personal-record:
Barbell Deadlift : ( PR = 150kg , SB = n/a )[/color]
-Didn't do, no reason to push a back-driven PR with broken quads.
Strict Overhead Pullups till Failure : 9 ( PR = 10 , SB = 10 )
-1 more rep than last time. Definitely :personal-record: worthy, 9 chest-to-bar >>>>> 10 chin to bar.
Bodyweight Leg Raises till failure : 25 ( PR = 20 ) , :personal-record:
Bodyweight Straight Leg Raises till failure : 18 ( PR = n/a )
-Did them with legs as straight as possible this time. I can't keep them totally straight, especially at the high point of raise ( angle > 45 ) :uhhhfacepalm:
Pushups Completed in 30 seconds: 23 ( PR = n/a )
-Nice. Fatigue caught up and caused slow down around rep 18, was pretty fast till then.
Nice overall. Been dieting when not working out and that showed up on the scale. Maybe overdid it, should have eaten a bit more, was too 'empty' for a 1RM day.
Must find a way to rest quads without de-training them, they accumulated sooo much fatigue from this GPP phase. I think i will set up this new routine and just start really light with squats. Normal reps ( alternating 477 and heavy 2s as prescribed ) but initially buffered, very cautious/conservative with weight increases, letting them catch up slowly.
-
damn that's crazy about your quads still being so wrecked.
nice upper body PR's though.
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damn that's crazy about your quads still being so wrecked.
nice upper body PR's though.
Yup, they are wrecked. It does not feel like DOMS, more like overuse fatigue, at the boundary of being considered pain.
They will catch up though. Gonna take it easy as stated, it will work.
Ok, next routine, T0ddday inspired.
Ingredient#1 , old program designed for LBSS, two days split ( track/gym ):
*** Track Workout ***
1) Dynamic Warmup, Leg swings, Fast leg, Skips, Strides
2) 10 Measured overhead backward shot tosses (16lbs, aim to get better at these every workout, do these on a field where you can measure your throw, more than 13 yards is required, getting close to 15 yards is good, close to 17 is very very good).
- Bounding/ Jumping ( choose about 3 of them and also include the running SL vertical jump and REALLY focus on improvement) -
1) 3-6 standing broad jumps
2) 3-6 Depth broad jumps (should go a lot farther on these)
3) 2-3 4 double leg bounds, 8 DL leg bounds (again measure these, hopefully you 4 DL bound is better than 4X standing broad jump)
4) Measured Single leg bounds** (ie LLLL or RRRR)
5) Measured Standing Triple jumps**
6) Running SL vertical jump (3 step, 6 step)
- Running -
1) 3-4 Full effort measured 60m sprints (Hand time will suffice as long as you have a buddy who can provide somewhat repeatable times)
2) Tempo Work (If necessary for fat loss, skip if you do weights following track work)
** Either do these full intensity and try to progress OR if you don't feel like you have the hang of it (ie you go less than 10 yards, or you don't get a full cycle in each leg or can't coordinate the arm swing... Then include them as part of the warmup and drill the form until you have it)
**** Weights/Gym Workout ****
1) Warmup
2) Powerclean or Powersnatch -> work up to a challenging weight for a couple triples
3) Squat. Work up to a challenging but not max single. Do 2-3 sets of 3-5 with 80% of this.
4) Standing Push Press
5) Deadlifts (Optional)
6) Circuit (Here is where you can do RDLs, Calves, Pullups, etc. This stuff is important but your mindset when you come into the gym should be in order of preference: Squat more, Snatch\clean more, push press more/deadlift more. Thinking about much more than this will cause you to lose focus. )
7) Standing vertical jumps/Running vertical jumps [10 each]
____________________________________
That's really all you need. Try to do the track/bound workout 2x per week and then weights 2x week. If you have more time then you can add another day of weights or add 1-2 more days of track tempo (ie 6-8 x 150 or 200m at 75%) if you need it for fat loss. You can arrange it however you want such as Monday: Track Workout, Tues: Weights, W: Track tempo, R: Track workout (AM), Weights (PM). Friday rest, Sat: Weights (AM) Track Tempo (PM).
Ingredient #2 , T0ddday's recommendation for me now:
Settle into a routine where you can really be fit enough to relearn your movement patterns.
Get a new routine where you go 2-3x a week and do a workout like 477 for squats once per week and working up to a heavy double at least once a week. Incorporate some bands and fly
The workout:
Gym day 1 :
Hang powerclean , heavy 3s
Squat 4-7-7
Bench press
Pull-ups
Core and/or calves
Gym day 2:
Push press, heavy 3s
Deadlift , heavy single if feeling fresh.
RDL , 2-3x6-8
Some kind of push, say incline DB bench press.
Core and/or calves
Gym day 3:
Hang powerclean , build up to heavy single
Squat : build up to heavy double
BSS : 3x8
DB OHP
Pullups
Core and/or calves
Track day:
3-6 standing broad jumps
2-3 4 double leg bounds ( hopefully you 4 DL bound is better than 4X standing broad jump)
3-4 Full effort measured 60m sprints
Tempo Work , 6-8 x 150 or 200m at 75%
Gonna try to have 3 gym days and 2-3 track days each week.
Bounds will be replaced with ME DL jumps later on.
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18 April 2016
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none
NOT YET APPROVED/NAMED ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #1
Total gym days : 0
Total park days : 1
Park day
Dynamic warmup
6 * standing broad jumps
-Average ~2.1m , couple of 2.25m , best 2.4m
4 * 4 DL bounds:
-Mostly ~8.5m , one ~9m.
4 * 60m @ 100%
-All around 10 seconds. Could be 9:x , need a new stopwatch but i didn't get it yet, so those were self-timed with mobile.
Whatever, time is not important so early. I know that i will have to improve the measurement accuracy dramatically later, i will.
6 * 150m @ 75% , run ~30s , walk 90s , repeat.
-Interesting study on tempos. Since my 100% 100m is ~16s and my 100% 200m is ~35s i figured my 100% 150m should be around 25s. So 75% should be around 35s.
Then i started the tempos and i was going with what i thought was 75% effort but i kept getting ~30s. Eventually i lowered effort at what felt like 50% to get 35s.
Finally, did the last one @100% and got 26s indeed. Cool stuff, noob learning is always funny.
Kinda embarrassing 60m and broad jump / DL bounds measurements. What can you do , they are what they are.
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not embarrassing, lots of room for improvement. If you can turn those ~10s (which sound close to ~9.Xs already? into ~8.Xs, those would be decent times. Obviously they aren't 6.Xs/7.Xs but you're not a sprinter. That'd be some good stuff.... also your legs seem pretty toasted right now ;f
routine looks like a great transition. those track days are going to get you beasting out. can't wait to see what happens when you phase in those ME jumps after a while.
also what kind of shoes are you doing the track work in? it's times like those that I absolutely love my XC flats.. feel so light and springy in those shoes. ;f
pc!
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Hm... I should time my 60m too, soon. I wonder what I would get.
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I am wearing adidas supernova glide boost for all my outdoor activities. I love boost foam with passion. Shoe is not ultra light like them XCs etc but it is not heavy/bulky either, it is a great combination of everything.
Abs and hamstrings got torched from the sprints & bounds session. Some glutes soreness too. No quads at all. Got my ass to the gym yesterday.
21 April 2016
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
NOT YET APPROVED/NAMED ROUTINE (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #1
Total gym days : 1
Total park days : 1
Gym day
HANG POWER CLEAN:
5@20kg
5@30kg
5@40kg
3@50kg
3@50kg
3@50kg
-50kg felt lighter than i expected. However didn't push it, gonna take it easy, initially focus more on form, triple extension, power. Weight can wait.
SQUAT:
5@20kg
5@40kg
3@60kg
2@80kg
2@90kg
-Ah, nice, fatigue/stress is going down. Doubling 90kg was much more easy and solid that doubling 80kg last time. Still far from 100% though.
BENCH PRESS:
5@60kg
5@60kg
5@60kg
20@40kg
DEAD HANG PULLUPS:
6@BW
6@BW
6@BW
LAT PULLDOWN DROP-SET: 15@130lbs
SLANT BENCH LEG RAISES:
15@BW
15@BW
45' EXTENSIONS:
15@BW
15@BW
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Are they good? I tried some boost shoes and they felt extremely unstable sideways - they felt like they would twist my ankles both medially and laterally, something that I never feel with regular running shoes. Have you noticed that? It feels like if I don't run COMPLETELY straight they are "wobbly".
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They are great. There are many variations, i picked those because at the time they had the best stability/firmness combination. They are running shoes, i wouldn't play basketball in them. But they serve my DLRVJs awesomely too, i squat-plant anyway. Here is their review , mine are the 6s , i see the 8s are out now : http://www.runnersworld.com/shoe/adidas-supernova-glide-6-mens
I recently read this review, this is the ultra-boost ( even more 'magic' foam ) with design emphasis on stability : http://weartesters.com/adidas-ultra-boost-st-performance-review/
And i still haven't taken those babies out of their box, saving them for next year but will probably will take them for a test-drive at the park when i start jumping , stay tuned: http://weartesters.com/adidas-rose-6-performance-review/
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22 April 2016
Bodyweight@session : n/a
Soreness : chest a lot, quads, abs, triceps and back a little
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #1
Total gym days : 1
Total park days : 2
Park day #2
Dynamic warmup
6 * standing broad jumps
Best = 2,4m , same with last time.
-However all the others were at ~2.25, improvement.
4 * 4 DL bounds:
Best = 9.3m , two times , :personal-record:
-The others were 9m. Last time's best = this time's base, win. Difference was arm-swing timing.
4 * 60m @ 100%
-Best = 9.7x s , :personal-record:
All the rest around 10. Sloppy timing again. Mobile sucks. Gotta get that stopwatch this weekend.
6 * 150m @ 75% , start every 2 minutes
-Much improved intensity % control, missed only the first one ( ~31s ) , got all the others around 35s as planned.
2 silly PRs today, just because it is new exercises though, lol. Gonna get a few more the next couple of weeks. Legs fatigue going down together with learning the movement = easy progress. Then begins the challenge. Ill be there to take it.
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or use mobile to record yourself, and thus get a reasonably accurate time.
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Yeah have someone film you, and then you can view the timer in the movie itself and find out your time.
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^^Yes, you are both right obviously. It is a bit if a pain int the ass though setting cam up to get both start and end, i need to get my cam and tripod there too ( no place to put phone ) etc. I'll do it eventually ( for form check too ) but it is still so early that i don't care that much about accuracy,. The stopwatch start-at-toes-off-stop-at-first-touch-over-finish-line covers me 99.99%, just need a new stopwatch.
23 April 2016
Bodyweight@session : 85kg , 2016 lowest. Expected+'fake', AM training with light dinner and no breakfast
Soreness : chest, quads, abs, hamstrings, glutes
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #1
Total gym days : 2
Total park days : 2
Gym day #2
PUSH PRESS:
5@20kg
5@30kg
4@40kg
3@50kg
3@50kg
3@50kg
DEADLIFT:
10@20kg
10@40kg
8@60kg
6@80kg
3@100kg
1@120kg
0@140kg
RDL 2*8@90kg
DIPS:
6@BW
6@BW
6@BW
6@BW
STANDING CALF RAISES MACHINE:
12@BW+70kg
12@BW+70kg
12@BW+70kg
12@BW+70kg
Quads off again. LOL, its a recover-and-re-wreck process. They ruined my DL 140kg PR tie attempt. I could get the weight up with my back but i didn't, wanted it to be leg-driven, especially at the start. So i failed. They ruined my push-press too, there was not much quality at the push component. What can you do.
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25 April 2016
Bodyweight@session : n/a
Soreness : weird quad soreness
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #2
Total gym days : 2
Total park days : 3
Park day #1
Dynamic warmup
6 * standing broad jumps :
Best = ~2,25m , average = ~2.1m
-Small decrease from last time.
4 * 4 DL bounds :
Best = ~9.4m , :personal-record:
Improvement at the other ones too, again last time's peak was this time's base.
4 * 60m @ 100% :
-All around 10s
6 * 150m @ 75% , start every 2 minutes
1 * 150m @ 100% : ~25.5s , :personal-record:
Quads keep surprising me. This usual 'fatigue' that i complain all the time, which is always located at the middle of vastus lateralis, was not there. Now i had an intense soreness feeling at the middle and high of the quads, should be middle of rectus femoris or top of vastus medialis from what i see. No idea where it came from. It would be pretty bad , during sprints i was almost cramping, WTF!
This weird quad soreness caused a voluntary force output sabotage, broad jumps and sptint strarts felt bad.
However, there was a notable improvement in reactivity/bounce, running at top speed and bounding felt very fluid and easy, as evidenced by the 150m and DL-bound PRs despite bad quads.
Easter coming up here, 5 days of no activity and increased sleep&food, so i'll keep grinding till then.
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26 April 2016
Bodyweight@session : ~86kg
Soreness : quads , abs, little glutes.
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #2
Total gym days : 3
Total park days : 3
Gym day #1
HANG POWER CLEAN:
5@20kg
5@30kg
5@40kg
3@50kg
3@52,5kg ( +2,5 kg )
3@55kg ( +2,5 kg )
5@50kg ( extra set )
-Great, powerful, fast and fluid.
SQUAT:
4@80kg
7@70kg
7@70kg
-Nice. This 'new' quad soreness doesn't mess with my squat like the 'old' quad fatigue.
Fatigue is still there but it is clearly diminishing. Finally i could do some volume in good form and feel. Decent base to build up from.
BENCH PRESS:
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
20@45kg ( +5 kg )
-Good progress.
DEAD HANG PULLUPS:
6@BW
6@BW
6@BW
LAT PULLDOWN DROP-SET: 18@130lbs ( +3 reps )
SLANT BENCH LEG RAISES:
10@BW ( -5 reps )
10@BW ( -5 reps )
-Fail, abs were destroyed, true pain when contracting.
45' EXTENSIONS:
15@BW
15@BW
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27 April 2016
Bodyweight@session : n/a
Soreness : quads, hamstrings, glutes, abductors, chest, lats, traps, lower back, abs. lol
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #2
Park day #2
Dynamic warmup
4 * standing broad jumps :
Average = best = ~2.1m
-Small decrease from last time.
3 * 4 DL bounds :
Best = average = ~9m
3 * 60m @ 100% :
-All a little over 10s
8 * 150m @ 75% , start every 2 minutes
Volume squatting after 20 days anhilated my legs. Also had very sore abs. Those combined had me totally broken, resulting notably bad performance.
So i cut the volume at bounds and sprints and upped volume at the tempos.
Next morning : wrecked , abs and hamstrings hurt at every contraction!
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wait your broad jump is 2.1m, but four bounds only gets you 4m? that doesn't even seem possible.
whoopsa daisy
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i have no idea what i was thinking. it makes sense. go ahead and downvote that post to bring it back to 0 :-[
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Someone else did, lol.
I'm sure your eyes were tired or sth and you misread the 4 of the 4-DL with the 9 of the 9m.
I removed my explaining message, feel free to remove yours too ;)
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48hrs soreness kicked in hard, quads got really sore. Same with this back leg muscle, i always get very sore there when squatting after a long time. I always thought it was adductors but it is most probably the semimembraneous one. Abs are wrecked too, something in this sprints&bounds day hits them hard. All in all, i decided against going to the gym, time to rest that beat up body. Off for Easter, back to training in 5 days.
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Sprints always give me ab soreness. Runs? Not so much. I think in the sprints it's the combination of the abs trying to keep the pelvis stable and also the iliopsoas working like crazy to pull the knees up.
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That's what i suspect too. I think the 150m tempos get them too, as i try to do them not 'stride-style' but 'sprint-style': i don't start 100% and then let momentum carry me, i treat them like normal sprints, keep pushing at each stride, just not 100%. I feel i get a much better training effect that way, strides are too easy, only use them as warmup.
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That's what i suspect too. I think the 150m tempos get them too, as i try to do them not 'stride-style' but 'sprint-style': i don't start 100% and then let momentum carry me, i treat them like normal sprints, keep pushing at each stride, just not 100%. I feel i get a much better training effect that way, strides are too easy, only use them as warmup.
That's exactly what I did yesterday. After 2 sprints of 150 meters I was dead. The worst is that my intestines/digestive system get inflamed when I run/exert effort, and that sucks the energy out of your body like crazy. You feel like giving up immediately and go home and rest for 3 days to recover.
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5 May 2016
Bodyweight@session : ~85.75kg
Soreness : none
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #3
Gym day #1
HANG POWER CLEAN:
5@20kg
5@30kg
5@40kg
3@50kg
3@50kg
3@50kg
SQUAT:
10@20kg
5@40kg
5@60kg
3@80kg
2@90kg
BENCH PRESS:
5@60kg
5@60kg
5@60kg
18@45kg
DEAD HANG PULLUPS:
6@BW
6@BW
5@BW
LAT PULLDOWN DROP-SET: 20@130lbs
Getting back at it. Good HPC, ok squat. Legs much fresher, however NOT 100% (!). Ok upper body.
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6 May 2016
Bodyweight@session : n/a
Soreness : just a little, quads, chest and back
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #3
Park day #1
Dynamic warmup
4 * standing broad jumps :
3 * 4 DL bounds :
3 * 60m @ 100% :
Vertical Jump Testing
SVJ : 10'1'' / 26''
Dropstep : 10'2'' / 27''
1-step DLRVJ : 10'3'' / 28''
2-steps DLRVJ : 10'3'' / 28''
3-steps DLRVJ : 10'4'' / 29''
SLRVJ : 9'10'' / 23'' :uhhhfacepalm:
-Decided to do some jumps instead of bounds&60m sprints. Just to have a reference. Switching back to bounds&sprints.
Pretty bad, lol. Felt like i had literally zero bounce, no power transfer from run-ups at all. I did get some inches from them though.
6 * 150m @ 75% , start every 2 minutes
-Felt extremely easy.
1 * 150m @ 100% , ~24.5s , lifetime :personal-record:
-Used this arm swing video raptor posted, worked nice, fast arm strokes synced with legs felt right.
Nice to get a PR with just 2 minutes rest from the tempos.
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6 May 2016
1 * 150m @ 100% , ~24.5s , lifetime :personal-record:
-Used this arm swing video raptor posted, worked nice, fast arm strokes synced with legs felt right.
Nice to get a PR with just 2 minutes rest from the tempos.
niiice! :headbang:
I wonder if you had done some of those light tempos before jumping, if your runups+transitions would have felt alot better.
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"Arm swing video"?
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6 May 2016
1 * 150m @ 100% , ~24.5s , lifetime :personal-record:
-Used this arm swing video raptor posted, worked nice, fast arm strokes synced with legs felt right.
Nice to get a PR with just 2 minutes rest from the tempos.
niiice! :headbang:
I wonder if you had done some of those light tempos before jumping, if your runups+transitions would have felt alot better.
Thanks! I am sure that all about this PR was the arm swing thing though.
As for the jumps, might try it next time. Although the broken run-ups were mostly about having forgotten how to do it. Last rim jump session was 1 month ago and the previous one was... idk, mid 2015, lololol.
"Arm swing video"?
Do you even watch what you post? :P
Speaking of the penultimate step:
https://www.youtube.com/watch?v=6eW0qMfGzb0
Also:
http://www.youtube.com/watch?v=IIty_hMMopA
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I do, but I don't remember where. Was it in this thread or another log?
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Well done! That means your 60m and 100m times are far better than you thought.. I will look into that video too, soccer players are said to have notoriously bad arm movement. Did you just cue yourself to bring back the elbow forcefully?
I find that the cue of pushing the ground forcefully back works for me during acceleration then the arm swing might be implemented to reach max velocity before like he says easing so you don't decelerate rapidly.
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Haha, how the hell you remember strings theory with such a short memory? It was not long ago that you were amazed when i told you that clicking on the quote headline redirects you to the message. Don't let me even start about you being an experienced professional programmer, that's too basic, lol. I guess your RAM is fine, but your cache sucks! :P
About the arm strokes, my n=1 anecdotal broscience opinion is that it is pretty natural. That is what feels right. Shorter or longer strokes just mess with the 'flow', you get out of sync. It didn't take much effort. I just practiced it a little bit like the coach does with the student. Then applied it while doing strides at warmup, worked at once. It is like the tempo-master for the whole body, legs just follow. Try it, it is extremely easy and efficient. Don't get too caught up in details like where is the elbow, how far back or front did i go etc etc, just stroke faster and let your legs follow.
Incoming fast-strokes joke in 3...2...1...
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My brain is not working anymore. I think my IQ is under 100 for sure, right now. In fact, I don't think it would be quantifiable in any way. If I were to take a psychological test right now I would fail it.
I know people take words on the screen lightly, but trust me, this is authentic.
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My brain is not working anymore. I think my IQ is under 100 for sure, right now. In fact, I don't think it would be quantifiable in any way. If I were to take a psychological test right now I would fail it.
I know people take words on the screen lightly, but trust me, this is authentic.
You may be having a psychotic episode. It would be best to see a mental health specialist right now. That you can recognize this is important. Your IQ is probably not much lower than normal for you because even during psychosis smart people are still smart about most things but it can seem like that and be very frustrating to not have the clarity you are used to - it would be best to see someone.
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My brain is not working anymore. I think my IQ is under 100 for sure, right now. In fact, I don't think it would be quantifiable in any way. If I were to take a psychological test right now I would fail it.
I know people take words on the screen lightly, but trust me, this is authentic.
look on the bright side.. if your IQ dips to ~40, you'd be considered a genius as far as dogs go.. and dogs are happy as fuck.
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My brain is not working anymore. I think my IQ is under 100 for sure, right now. In fact, I don't think it would be quantifiable in any way. If I were to take a psychological test right now I would fail it.
I know people take words on the screen lightly, but trust me, this is authentic.
You may be having a psychotic episode. It would be best to see a mental health specialist right now. That you can recognize this is important. Your IQ is probably not much lower than normal for you because even during psychosis smart people are still smart about most things but it can seem like that and be very frustrating to not have the clarity you are used to - it would be best to see someone.
Waste of time and money. Doctors are for nothing, they don't actually help you. They just talk and do nothing, and take your money. #fact #truth #reality
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My brain is not working anymore. I think my IQ is under 100 for sure, right now. In fact, I don't think it would be quantifiable in any way. If I were to take a psychological test right now I would fail it.
I know people take words on the screen lightly, but trust me, this is authentic.
look on the bright side.. if your IQ dips to ~40, you'd be considered a genius as far as dogs go.. and dogs are happy as fuck.
Genius dogs are sad. Very sad. Lassie appeared in my dreams last night and told me that.
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My brain is not working anymore. I think my IQ is under 100 for sure, right now. In fact, I don't think it would be quantifiable in any way. If I were to take a psychological test right now I would fail it.
I know people take words on the screen lightly, but trust me, this is authentic.
You may be having a psychotic episode. It would be best to see a mental health specialist right now. That you can recognize this is important. Your IQ is probably not much lower than normal for you because even during psychosis smart people are still smart about most things but it can seem like that and be very frustrating to not have the clarity you are used to - it would be best to see someone.
Waste of time and money. Doctors are for nothing, they don't actually help you. They just talk and do nothing, and take your money. #fact #truth #reality
Always refreshing to spend your life dedicated to helping people, take out loans forever, forego income, struggle through years of school/residency/fellowship and then be told that your career is a useless waste and that your in it for the money. Why not go one further and bring up the conspiracy theory that the medical community and big pharma are in league together to hide the cure for cancer and keep you sick to keep selling medicine... Why is it that we have learned that a bad experience with someone of one race is not grounds to discriminate against others of the same culture but can't show the same intelligence when it comes to a career choice?
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My brain is not working anymore. I think my IQ is under 100 for sure, right now. In fact, I don't think it would be quantifiable in any way. If I were to take a psychological test right now I would fail it.
I know people take words on the screen lightly, but trust me, this is authentic.
You may be having a psychotic episode. It would be best to see a mental health specialist right now. That you can recognize this is important. Your IQ is probably not much lower than normal for you because even during psychosis smart people are still smart about most things but it can seem like that and be very frustrating to not have the clarity you are used to - it would be best to see someone.
Waste of time and money. Doctors are for nothing, they don't actually help you. They just talk and do nothing, and take your money. #fact #truth #reality
Always refreshing to spend your life dedicated to helping people, take out loans forever, forego income, struggle through years of school/residency/fellowship and then be told that your career is a useless waste and that your in it for the money. Why not go one further and bring up the conspiracy theory that the medical community and big pharma are in league together to hide the cure for cancer and keep you sick to keep selling medicine... Why is it that we have learned that a bad experience with someone of one race is not grounds to discriminate against others of the same culture but can't show the same intelligence when it comes to a career choice?
1 word 5 syllables
(http://www.newyorker.com/wp-content/uploads/2014/05/175417397-290.jpg.jpeg)
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That has been my experience with doctors in 31 years. A waste of time and money, while at the same time getting either nonsense advice/"advice" that anybody with no medical studies could come up with.
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T0ddday, get in the line, we've been trying to persuade him to get professional help for ages. Huge props for taking on raptor and entropy at the same day though, lol.
Raptor, if i interpret what you are saying correct, it is not the science of psychiatry that you dismiss, but the intention of local doctors to apply it morally/thoughtfully? I'll take your word for it. You still have 2 options. A) Search from everyone you know to find someone worthy, there must be ONE psychiatrist in Romania that works right. B) Search for online services. Not Romanian, international. Even free. Maybe better free, volunteers will show much higher dedication/pure intentions at helping. Now if i got you wrong and it is not the local doctors but you dismiss the whole science of psychiatry, while at the same time you can't stop spamming/bragging about how much you value science and scientific education and taking all those neuroscience's courses, well, then, fuck off! :-*
7 May 2016
Bodyweight@session : ~85,5kg
Soreness : chest, quads, traps, abs
Injuries/aches : left foot ball
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #3
Gym day #2
PUSH PRESS:
5@20kg
5@30kg
3@40kg
3@50kg
3@50kg
3@50kg
-Nice, very good power.
DEADLIFT:
8@50kg
6@70kg
4@90kg
2@110kg
1@130kg
RDL 2*10@80kg
-RDL volume-back-off shows how much a near-max single DL takes out of you. 10@80kg was hard, i can do 10@100kg easy when fresh.
DIPS:
7@BW
6@BW
6@BW
PUSH-UPS to failure: 18
Added pushups finisher since i am not strong enough to get some considerable volume in dips.
CHEST SUPPORTED HORIZONTAL ROWS MACHINE:
12@40kg
12@40kg
12@40kg
-Decided to add some back accessory. Chose machine instead of DB/BB rows, as i have repeatedly failed controlling the form-vs-weight ratio at the latter.
STANDING CALF RAISES MACHINE:
15@BW+70kg
15@BW+70kg
15@BW+70kg
Stretching : Did a couple of quads and hamstring sets. Barely qualifies as a stretching session but it's a start.
Left ball foot wrecked. No idea what it was. The kind of pain you get from 'hard impact'. I would guess it was the SLRVJs.
Quads still and always off. Gotta learn to live with it. Don't really care too, sprints and power stuff ( HPC/PP ) feel great. Hoping stretching will help. Otherwise i might consider taking squats off for a while, work with BSS & idk, leg press?
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Once my sister went to the doctor because her period was missing in the last few months. The doctor's reply? "Oh well, good riddance! It's better not to have one".
#science #medicalStudies #helpfulDoctor #pertinentOpinion
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Once my sister went to the doctor because her period was missing in the last few months. The doctor's reply? "Oh well, good riddance! It's better not to have one".
#science #medicalStudies #helpfulDoctor #pertinentOpinion
Like Vag pointed out - you are a true contradiction... You claim to love science and physics and be very intelligent but you base your beliefs on anecdotes and personal experience... How does that make you different than the Trump supporters you disagree with? Then you post it online like its the gospel truth with hashtags like reality... I mean the only Romanian I ever learned about in school was that dictator guy who was executed with his wife - didn't let it convince me that Romanians are bloodthirsty idiots though. Medicine has its problems - especially in this country. But if your sick there is still nothing better than it - not alternative medicine, not complaining about how doctors suck, none of that.
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I've had enough personal experiences and stories from other people to convince me. Doctors are fucking retards. They brag about their medical school like it's some sort of nuclear bomb of intellectual achievement, yet they say the most retarded truisms and completely obnoxious opinions, and most of them I don't think have a soul in their body.
NONE has ever helped me in my life. If I go to the doctor I expect to get worse - to get an infection, to lose money, something bad to happen. You wait for 2 hours at their doors to see them take a break and not care at all about the appointment hour/schedule, they let in people that are "connected" (know the doctor/know the right "people") and so on and so forth. Some guy waited 2 hours to get a paper, lel, and was rushed out in ~30 seconds. Their education and behavior is crazy. You go there expecting someone with so many years of medical school to say something intelligent, and they come up with retarded answers that a 3 years old could come up with.
Science is great, when applied correctly. Here a lot of "doctors" believe in "alternative medicine" and "homeopathy" and "new germanic medicine" and shit like that. Insanity.
All the good doctors left in Western Europe for good salaries, and we've been left with idiots.
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I've had enough personal experiences and stories from other people to convince me. Doctors are fucking retards. They brag about their medical school like it's some sort of nuclear bomb of intellectual achievement, yet they say the most retarded truisms and completely obnoxious opinions, and most of them I don't think have a soul in their body.
NONE has ever helped me in my life. If I go to the doctor I expect to get worse - to get an infection, to lose money, something bad to happen. You wait for 2 hours at their doors to see them take a break and not care at all about the appointment hour/schedule, they let in people that are "connected" (know the doctor/know the right "people") and so on and so forth. Some guy waited 2 hours to get a paper, lel, and was rushed out in ~30 seconds. Their education and behavior is crazy. You go there expecting someone with so many years of medical school to say something intelligent, and they come up with retarded answers that a 3 years old could come up with.
Science is great, when applied correctly. Here a lot of "doctors" believe in "alternative medicine" and "homeopathy" and "new germanic medicine" and shit like that. Insanity.
All the good doctors left in Western Europe for good salaries, and we've been left with idiots.
Fair enough. While I think your post is a bit hyperbolic I do not know Romania like you; your experience may be indicative of the situation there. Where my dad is from medicine is in the dark ages, I'm surprised to hear it's similar in an EU country but then I am no expert. Maybe the EU brain drain you mention to Western Europe is the problem. So, I stand corrected... Somewhat.
You should realize this is an international message board and qualify your posts if they are specifically local... I've learned to do this, for example I didn't understand why Vag can't do hip thrusts but I took his word that in Greece it's considered weird and don't recommend them anymore... I told acole to just buy this weight vest on Amazon without remembering the hundreds of dollars it would cost to ship to Australia. Sorry about the state of medicine in Romania... There may be yet 1 good doctor in the country so don't give up, then again if it's 1 in 1000 I don't blame you if you do.
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They are being paid very badly so... very few quality people get to be doctors and the old ones are very obsolete and know what they learned during communism.
The thing that bothers me the most is that 1) they all want bribes and 2) they don't "care" about you.
If I were a doctor, I would treat each one of my patients' issues very, very seriously, I would literally care about them, not treat them like I'm a machine with no feelings whatsoever, with the "whatever" attitude. That's not a person I want to talk to, let alone a "doctor".
A "doctor" need to impose respect, needs to be an intellectual through his attitude, his demeanor, his natural ability and inclination to help others, inside him. Not a robot that went to medical school just because his parents said so. A doctor needs to be someone special.
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Huge props for taking on raptor and entropy at the same day though, lol.
*on* the same day. :trolldance:
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What does "taking on" mean? Huge props for what? For being "the sentient voice of reason"? Are we living in the same area or something and I wasn't aware of it? Are we knowing the same people? Maybe I'm missing something here.
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It means that I , personally, give him props, because in my own -subjective, biased and maybe totally unjustified- opinion, you and entropy tend to be very stubborn when arguing about specific issues. T0ddday contradicted you both on the exact most sensitive issues, the same day. That message was actually addressed to you and entropy. It was humor. Relax.
LBSS, i knew there was something with this expression. It is yet another native-to-english-direct-translation-error, here there is no word in between, it is not "at the same day" or "on the same day" or "in the same day", it is "the same day".
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yeah, english prepositions are HARD. if there are rules about which to use when, i don't know them. no logical reason i can think of for something to be "on" a day, versus "at" or "in." well, except that "in a day" means "one day after the anchoring day." as in, "if you order it next monday, it'll be there in a day."
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Sometimes people say here "I've been on a train once" when in reality it's "I've been IN a train once" (Romanian). We always laugh at the "on a train" because it means on top of the train.
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does romanian have separate words for "in" and "on"? or is it like spanish, which has one word for "in," "on," and "at"?
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It does.
"on" = "pe"
"in" = "in"
"at" = "la"
I'm in the train = Sunt in tren
I'm at work = Sunt la lucru
I'm on the scale = Sunt pe cantar
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10 May 2016
Bodyweight@session : n/a
Soreness : none
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT
Week #4
Park day #1
Dynamic warmup
6 * standing broad jumps :
Best = ~2.25m , average = ~2.1m
-Ok.
4 * 4 DL bounds :
Best = ~9.45m , two times , ties :personal-record:
-Sweet, feeling bouncy.
3 * 60m @ 100% :
-Didn't time, just went 100% with free hands, gonna do them like that for a while, eventually i will film for time.
1 * 100m @ 100% :
-Low 15s , self-hand-timed, 1 have run below 16 only two times in my life, one 15.3 and one 14.9. So this was great, note that I rested only 3 mins from the max 60s.
8 * 150m @ 75% , start every 2 minutes
-This is easy now. In the end i still accumulate some fatigue but there is notable progress at keeping the 75% pace and recovering during the 90s of walk-back-to-start.
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Wow, 8x150m... I would need two weeks to do that.
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Speaking of doctors, try to google translate this:
http://www.digi24.ro/Stiri/Digi24/Actualitate/Sanatate/Reactia+companiei+Hexi+Pharma+dupa+rezultatele+anuntat+de+Guvern
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12 May 2016
Bodyweight@session : ~85.75kg
Soreness : some minor gutes and calves, a little more hamstrings, destroyed abs
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #4
Gym day #1
HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@50kg
3@52,5kg ( +2,5 kg )
3@55kg ( +5 kg )
-Very good, extremely powerful and fast.
SQUAT:
4@80kg
7@70kg
7@70kg
-Good, good, looks like fatigue is going down for good. Was good for more but want to build up slowly from lighter weight.
BENCH PRESS:
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
15@50kg ( 5 kg ) , ( -5 reps )
-Very strong.
DEAD HANG PULLUPS:
7@BW ( +1 rep )
6@BW
6@BW ( +1 rep )
LAT PULLDOWN DROP-SET: 20@130lbs
-Some progress here too.
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16 May 2016
Bodyweight@session : n/a
Soreness : none
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #5
Park day #1
Dynamic warmup
4 * standing broad jumps :
Best = ~2.1m
-Lower than lately.
3 * 4 DL bounds :
Best = ~9.45m , ties :personal-record:
-Nice, because they felt crap.
3 * 60m @ 100% :
-Timed one, definitely below 10, nice.
1@150m @ 80% : ~30s
90s rest
1@150m @ 90% : ~27s
3 mins rest
1@150m @ 100% : ~low 24s , :personal-record:
Was not a good day, felt uncoordinated. Also was very short on time, had to cut down volume. Still got PRs, great surprise.
Sprints felt different, in a good way, i felt I was bouncing of the floor. Feel good for even more.
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17 May 2016
Bodyweight@session : ~85.5kg
Soreness : hamstrings, calves(!), abs, quads, all minor
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #5
Gym day #2
HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
2@50kg
1@60kg
1@65kg
0@70kg
-Decided to go for 1RM. Went good. 60kg very easy, 65kg fairly easy, 70kg PR closer than ever.
SQUAT:
6@20kg
5@40kg
4@60kg
3@80kg
2@90kg
-Nah, still broken. Sux.
BENCH PRESS:
5@62,5kg
5@62,5kg
5@62,5kg
17@50kg ( +2 reps )
-Solid.
DEAD HANG PULLUPS:
7@BW
6@BW
6@BW
LAT PULLDOWN DROP-SET: 20@130lbs
-Sweet.
Felt pretty strong besides the squats. Great power at HPC, good strength at bench and pulls. And then i looked back at earlier this year:
21 November 2015
Bodyweight@session : ~87kg , oops, it is dropping
HANG POWER CLEAN:
5@25kg
5@35kg
3@45kg
3@55kg
3@65kg ( +1 rep ) , lifetime 3RM :personal-record: , lifetime predicted 1RM :personal-record:
1 December 2015
Bodyweight@session : ~87,5kg
BENCH PRESS:
5@70kg
5@70kg ( +1 rep )
5@70kg ( +1 rep )
17@55kg ( +2 reps ) , high-rep lifetime :personal-record:
-3x5@70 is also some kind of :personal-record: , i have done 6@70 for one set but i am stronger now, felt like i could do 7 or 8 at first set. Barely made 5th rep at last set though.
DEAD HANG PULLUPS:
10@BW , ties :personal-record:
8@BW ( +1 rep )
6@BW
LAT PULLDOWN : 16@150lbs ( +1 rep )
-Total reps lifetime :personal-record:
12 December 2015
Bodyweight@session : ~88kg
ATG PAUSED SQUAT:
5@87,5kg ( +2,5 kg ) , 5RM :personal-record: , predicted 1RM :personal-record:
5@87,5kg ( +2,5 kg ) , ties the above PR
5@87,5kg ( +2,5 kg ) , ties the above PR
MEBM SQUAT ( no pause ) : 20@70kg , ties :personal-record:
Just 2-3kg heavier back then but MUCH much stronger at everything. I guess that is the price to pay for consistent track work ( bounds & sprints )? Makes sense or should i reconsider things?
It is not like i was sitting on my butt since then anyway, i have been working out consistent and ultra hard all those months in between. Or is this exactly the reason, am i still fatigued, have i not milked the gains and just need to give it some more time?
What do you guys think?
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damn.. im not sure to be honest.
the sprint/bound work you're doing shouldn't be killing your strength, IMHO.. It should actually be helping it. Perhaps 1 rest day following the track workout, then lifting would have produced much better results? for example, your cns could just be too friend to lift the day after.
the thing that's weird is the "still broken part".. you just feel completely dead under the bar? that's also going to carry over to your hang power clean i'd imagine.. so if you're feeling dead and hitting near PR's on HPC, I imagine you probably have alot more in the tank.
but I really don't know.. the fact that you've been "dead" when it comes to squatting and such for so long, that's the odd thing.
perhaps you could try adding in the rest day prior to lifting.. and/or getting in extra calories the day prior.. also perhaps some caffeine? dno just something to try and get you out of this "broken/dead" feeling.
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He's probably in some kind of chronic fatigue phase right now... reminds me of the Dan Pfaff "acute relieving syndrome" vs "chronic fatigue syndrome" antithesis.
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damn.. im not sure to be honest.
the sprint/bound work you're doing shouldn't be killing your strength, IMHO.. It should actually be helping it. Perhaps 1 rest day following the track workout, then lifting would have produced much better results? for example, your cns could just be too friend to lift the day after.
the thing that's weird is the "still broken part".. you just feel completely dead under the bar? that's also going to carry over to your hang power clean i'd imagine.. so if you're feeling dead and hitting near PR's on HPC, I imagine you probably have alot more in the tank.
but I really don't know.. the fact that you've been "dead" when it comes to squatting and such for so long, that's the odd thing.
perhaps you could try adding in the rest day prior to lifting.. and/or getting in extra calories the day prior.. also perhaps some caffeine? dno just something to try and get you out of this "broken/dead" feeling.
He's probably in some kind of chronic fatigue phase right now... reminds me of the Dan Pfaff "acute relieving syndrome" vs "chronic fatigue syndrome" antithesis.
Yes, it is not CNS, CNS is fine. Power movements feel great, i keep getting sprints and bounds lifetime PRs weekly, push press and HPC are pretty close to lifetime PRs too. Other weight exercises are fine too, i am having steady linear progress at everything. If i allowed this 2-3 kg weight gain to match the BW of those quoted PRS i am sure i would match and top them within a month or so.
It is all about quads and squat, there is this fatigue/soreness/slight pain feeling at both eccentric and concentric, around the sticking point ( half to quarter squat depth ), at the middle of vastus lateralis.
It is either some kind of chronic fatigue from the GPP program, too much tightness, OR , i am injured, i strained it somewhere in the way and didn't notice. I doubt the last one though.
I am leaning towards incredible tightness, i am still not stretching or doing anything about mobility/SMR at all. I've been going practically non-stop for 8 months, at pretty intense volume and intensity, on and off the weight room, yet i am stretching like once every 2 months. Duh!
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I usually stretch the quads/hip flexors during the breaks between sets of other stuff, in the gym. Otherwise I wouldn't stretch. So I go to this incline bench press, and put my knee at the bottom of the chair, and the chair keeps my shin at a 45 degree angle. And there I can stretch my quads/hip flexors etc in all kinds of ways during the breaks between sets of other exercises. I do that every time I go to the gym.
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damn.. im not sure to be honest.
the sprint/bound work you're doing shouldn't be killing your strength, IMHO.. It should actually be helping it. Perhaps 1 rest day following the track workout, then lifting would have produced much better results? for example, your cns could just be too friend to lift the day after.
the thing that's weird is the "still broken part".. you just feel completely dead under the bar? that's also going to carry over to your hang power clean i'd imagine.. so if you're feeling dead and hitting near PR's on HPC, I imagine you probably have alot more in the tank.
but I really don't know.. the fact that you've been "dead" when it comes to squatting and such for so long, that's the odd thing.
perhaps you could try adding in the rest day prior to lifting.. and/or getting in extra calories the day prior.. also perhaps some caffeine? dno just something to try and get you out of this "broken/dead" feeling.
He's probably in some kind of chronic fatigue phase right now... reminds me of the Dan Pfaff "acute relieving syndrome" vs "chronic fatigue syndrome" antithesis.
Yes, it is not CNS, CNS is fine. Power movements feel great, i keep getting sprints and bounds lifetime PRs weekly, push press and HPC are pretty close to lifetime PRs too. Other weight exercises are fine too, i am having steady linear progress at everything. If i allowed this 2-3 kg weight gain to match the BW of those quoted PRS i am sure i would match and top them within a month or so.
It is all about quads and squat, there is this fatigue/soreness/slight pain feeling at both eccentric and concentric, around the sticking point ( half to quarter squat depth ), at the middle of vastus lateralis.
It is either some kind of chronic fatigue from the GPP program, too much tightness, OR , i am injured, i strained it somewhere in the way and didn't notice. I doubt the last one though.
I am leaning towards incredible tightness, i am still not stretching or doing anything about mobility/SMR at all. I've been going practically non-stop for 8 months, at pretty intense volume and intensity, on and off the weight room, yet i am stretching like once every 2 months. Duh!
Don't see how it could be some kind of strain, yet you are PR'n on sprints and bounds etc.. sprints/bounds would be wrecked if you had a strain in your quads. Same thing for fatigue basically. I'd rule those out.
What's preventing you from stretching (even if it's just quads) after your track workout? It's actually in the program, you just missed that part. So follow the program exactly as specified. :ninja: :)
Also try the LTMP stuff when you squat; stretch quads between every set, nice and relaxed, 15-30s.. Just work up to something moderate (like ~10RM and only do 5 perhaps), just to see how you feel. I imagine your quads will feel very loose if you do those stretches in between sets.
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^Agree about strain. Don't know about fatigue, i was thinking about some kind of 'fatigue strain' , like the stress fractures but in smaller and muscular scale, something like a chronic-fatigue-induced-soreness, hope those terms make sense to describe how it feels?
I also searched a bit about quadriceps tendonitis. The causes are pretty matching to my case ( prolonged volume and intensity overuse ), but the symptoms are usually closer to the knee and more front, my bugging area is centered at this classic middle outer quads spot.
I should just commit to stretching for start. What prevents me? My stupid mindset. I just can't feel it as a part of the program, i keep neglecting it / snubbing it. You can find many posts in here that i am trying to motivate myself to stretch more, but the result is always the same, not the desired one.
I'll try a bit more. Will add the stretch-quads-between-squat-sets too, i always avoided that because stretching hinders strength etc but that is stupid now, the weights i can currently squat are way below my standards so i shouldn't care.
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^Agree about strain. Don't know about fatigue, i was thinking about some kind of 'fatigue strain' , like the stress fractures but in smaller and muscular scale, something like a chronic-fatigue-induced-soreness, hope those terms make sense to describe how it feels?
I also searched a bit about quadriceps tendonitis. The causes are pretty matching to my case ( prolonged volume and intensity overuse ), but the symptoms are usually closer to the knee and more front, my bugging area is centered at this classic middle outer quads spot.
I should just commit to stretching for start. What prevents me? My stupid mindset. I just can't feel it as a part of the program, i keep neglecting it / snubbing it. You can find many posts in here that i am trying to motivate myself to stretch more, but the result is always the same, not the desired one.
I'll try a bit more. Will add the stretch-quads-between-squat-sets too, i always avoided that because stretching hinders strength etc but that is stupid now, the weights i can currently squat are way below my standards so i shouldn't care.
The stretching inhibits power thing is very overblown and mostly true of the hamstrings. Athletes run fastest when they stretch the same as they do at practice... The problem is we get to meet means have all this downtown and we are nervous and as a result stretch a bunch to stay loose and dissipate nervous energy... Holding hamstring stretches way to long and then we run slower...
Stretching is hard. It's boring. I agree w raptors advice but also add it as a workout. In the squat rack set the bar low in the pins and do circles (walk over duck under) for time... Also I like to include high box toe up bss mostly for the stretch... Do a set with hip firing then after each set get in some loaded or unloaded work on the quads and hip flexor, doing it for reps like its weight training in the workout make it much more achievable...
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Ok, thanks everyone for the insight!
19 May 2016
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #5
Gym day #2
PUSH PRESS:
5@20kg
5@30kg
3@40kg
3@50kg
1@60kg , ties :personal-record:
-Didn't push coz i didn't do them for 2 weeks. Went nice, 50kg triple was easier than previous times too.
ATG SQUAT:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
3@70kg
2@80kg
-So i decided to relearn squat. Went off the cage, doing true ATG. Damn, it's a looong way down with 50cm/20'' shins and femurs.
Went good, 80kg felt better than the usual little-below-parallel squats that i do.
Also did various quad and hip flexor stretches between each and every set, this is a nice way to put some adequate stretching quantity in my life.
DIPS:
6@BW ( -2 reps )
6@BW
6@BW
PUSH-UPS to failure: 20 ( +2 reps )
-Little rusty from not doing them for 2 weeks. Nice pushup finisher.
DEAD HANG CHINUPS:
5@BW
5@BW
5@BW
CHEST SUPPORTED HORIZONTAL ROWS MACHINE: 18@40kg
-Decided to add some chinups. Movement was weird, haven't done them for 2 years or so. Crazy how much reversing grip changes things.
SLANT BENCH LEG RAISES:
14@BW
12@BW
-Damn hard.
45 DEGREE HYPEREXTENSIONS:
15@BW
15@BW
-Focused on driving movement with glutes and hamstrings. Felt it all at the back though, lol.
-
ATG SQUAT:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
3@70kg
2@80kg
-So i decided to relearn squat. Went off the cage, doing true ATG. Damn, it's a looong way down with 50cm/20'' shins and femurs.
Went good, 80kg felt better than the usual little-below-parallel squats that i do.
Also did various quad and hip flexor stretches between each and every set, this is a nice way to put some adequate stretching quantity in my life.
niice!!
:highfive:
and ya.. it's a great way to get some flexibility training in, while also improving ROM for the lift itself. I've personally never felt any negatives effects from it; ie, some kind of inhibition during reps due to stretching. If you did feel any of that, you can always just do shorter holds (~1-2s) and keep alternating limbs etc, more dynamic but still controlled/relaxed. Either way, i've only experienced positives from it, hope you do too.
45 DEGREE HYPEREXTENSIONS:
15@BW
15@BW
-Focused on driving movement with glutes and hamstrings. Felt it all at the back though, lol.
were you doing them like this?
http://www.youtube.com/watch?v=jh45myksaEs
that's a good video.. basically how I perform them. I don't arch or try to over extend at the top. Instead I really focus on hips and keep my back neutral. You may still feel some of it in your back, those muscles are def working, but, you really want to get most of the tension in the hamstrings/glutes.
pC!
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bump! whatsup? you resting?
pc!
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Hey. Still here, last two weeks have been hectic at work. Drained me physically and mentally, didn't have courage or mood to workout. At the back of my head i also had the resting thing too, like everyone else in here i am unable to rest myself on demand to heal up sth, i just try to train around it. So forced rest sometimes is a blessing.
Getting back at it today hopefully.
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Hey. Still here, last two weeks have been hectic at work. Drained me physically and mentally, didn't have courage or mood to workout. At the back of my head i also had the resting thing too, like everyone else in here i am unable to rest myself on demand to heal up sth, i just try to train around it. So forced rest sometimes is a blessing.
Getting back at it today hopefully.
:uhcomeon:
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What? I didn't. Are we interpreting courage differently? I am referring to physical courage. I meant i was too tired. What the fuck is wrong with that?
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nothing wrong with it, just seems extreme under the circumstances! courage connotes bravery; the opposite is cowardice. so it comes across like you're being really, really hard on yourself. that's all.
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Yup, we interpret it differently. But you couldn't know. Well, 'courage' is a Greek word that indeed is originally used just as you described ( or as wikipedia (https://en.wikipedia.org/wiki/Courage) describes ). Even the physical aspect of courage has to do with bravery, to deal with the physical limitation. However, in everyday Greek, we ( probably falsely ) also use it to just denote being too tired to do something, like so tired it takes bravery to overcome it, but not meaning the bravery literally. It is a way of being pompous about the tired statement. It is also most probably wrong if you ask a literature teacher, but it is still very common.
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Hey. Still here, last two weeks have been hectic at work. Drained me physically and mentally, didn't have courage or mood to workout. At the back of my head i also had the resting thing too,
ah damn. was probably a good thing that you got some rest in, after all, you consistently go hard. maybe your quads will be miraculously fixed too once you get back under the bar. :F
like everyone else in here i am unable to rest myself on demand to heal up sth, i just try to train around it. So forced rest sometimes is a blessing.
ya that seems to be a major problem EVERYWHERE. many of us are too addicted to training. if we're hurt, we know we should rest, but we train around it because "There are no rainy days" <insert motivational commercial, campaign, movie, etc>. We most often give solid advice to others, which includes rest or progressing slower; but we don't heed that advice ourselves. We also have this fear that gains will disappear if we rest, and in some cases they begin to, or at least feel like they do. If gains are not disappearing, but simply feel like they are disappearing (physically or mentally), well that's enough to wreck us mentally - and get us back out there.
There's this one running article I posted a while back where Lagat talks about how American runners simply can't rest. He says that in his experience, American runners feel like not training for even just one day, will lead to them getting worse. On the flip-side, Lagat takes one day off per week mandatory, runs much less than traditional runners (~70 miles or less per week) and takes 5 weeks off per month. He's looked at by most as having serious longevity in the sport; he's still performing/competing at the highest levels and he's over 40.
That shouldn't be news to us.. we've seen that mentality on this forum (admittedly, myself mostly), other forums, everywhere. We've seen professional athletes "suck it up" and play through pain/injury, as if it's a badge of honor.
I think we can draw an analogy between this mindset, and a corporate/wall street mindset (even the tech startup world). They have a similar issue in their culture; work every day, sleep is for the week. One of the very best ways to grow our intellect, is to get enough sleep. Yet, many of these folks wear 'lack of sleep' (~4 hours or less) as a badge of honor. Interestingly enough, probably the only way to succeed with no sleep in business, or no rest in athletics, is drugs; cocaine/adderall in business, various PED's in athletics.
Myself personally, i've been trying to change my own idea of rest into that of a form of training in itself; seemingly successfully so far. By considering rest days as more of a form of "STIM" (recovery as CNS stimulation), a mandatory method of repair, and by thinking about rest as a form of converting more IIa/IIx fibers, I think i've tricked myself into wanting to rest more than train. I now have forced mandatory rest days following any training day, and subsequent rest days if I feel like I won't be able to give 100%. This will most likely only work well if, when I do train, I train pretty hard (@ a high intensity). But needless to say, i've been trying to reform some concepts that have been deeply embedded within my mind, by various forces, from a very long time ago (25+ years). I've tossed around the idea of trying to achieve significant vert/performance gains without any weightlifting for a long time (i'm sure you can remember most of those instances), which to most, sounds ludicrous (almost rightfully so). But now, having not lifted for so long, while still training, I think i'm at the point where I might be able to start piecing it together (injuries permitting). Going this route, rest becomes an essential tool, IMHO.
Getting back at it today hopefully.
nice!!
pc!
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rest as a form of converting more IIa/IIx fibers
I remember reading about this in Supertraining, lol. I think the context is a little different though, the rest period that was referred to was prolonged rest, like more than a week.
Yup, we interpret it differently. But you couldn't know. Well, 'courage' is a Greek word that indeed is originally used just as you described ( or as wikipedia (https://en.wikipedia.org/wiki/Courage) describes ). Even the physical aspect of courage has to do with bravery, to deal with the physical limitation. However, in everyday Greek, we ( probably falsely ) also use it to just denote being too tired to do something, like so tired it takes bravery to overcome it, but not meaning the bravery literally. It is a way of being pompous about the tired statement. It is also most probably wrong if you ask a literature teacher, but it is still very common.
Also, this is kind of cool. I think both versions of the word are defined by the concept of willpower: you need willpower to push yourself to do something courageous, but you also need willpower to push yourself to train when you are really tired. So they're not so different after all.
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Hey. Still here, last two weeks have been hectic at work. Drained me physically and mentally, didn't have courage or mood to workout. At the back of my head i also had the resting thing too,
ah damn. was probably a good thing that you got some rest in, after all, you consistently go hard. maybe your quads will be miraculously fixed too once you get back under the bar. :F
Yeah, that's how i fixed my quad a few years ago when i kept training around a bad strain for 8 months ( lololol ) , took a 3 months break, boom, fixed.
I like your concept about seeing resting as a prescribed training element, same concept with stretch/SMR. Not sure i can convince me yet but it could work. It's true after all, it is not a gimmick, it is just a different ( correct ) way of seeing it. If you are an athlete you have your coach to worry about that, but we are both the athlete and the coach, but we keep neglecting the latter.
Yup, we interpret it differently. But you couldn't know. Well, 'courage' is a Greek word that indeed is originally used just as you described ( or as wikipedia (https://en.wikipedia.org/wiki/Courage) describes ). Even the physical aspect of courage has to do with bravery, to deal with the physical limitation. However, in everyday Greek, we ( probably falsely ) also use it to just denote being too tired to do something, like so tired it takes bravery to overcome it, but not meaning the bravery literally. It is a way of being pompous about the tired statement. It is also most probably wrong if you ask a literature teacher, but it is still very common.
Also, this is kind of cool. I think both versions of the word are defined by the concept of willpower: you need willpower to push yourself to do something courageous, but you also need willpower to push yourself to train when you are really tired. So they're not so different after all.
Actually, it is not different versions, not even just synonyms, it is the exact same word. It is 'couragio' in Greek.
But you are right, it is all about will, the root of the word is 'heart' , here is the wiktionary entry :
Borrowing from Old French corage (French: courage), from Vulgar Latin *coraticum, from Latin cor ‎(“heartâ€). Distantly related to cardiac ‎(“of the heartâ€), which is from Greek, but from the same Proto-Indo-European root.
Searched it a bit more. The greek wiktionary entry says the word has 2 definitions, quoting translated:
1. Tharos*
2. The physical and mental endurance you need in order to continue a difficult/painful effort.**
Example : I wakled 4 hours in good pace but i don't have the courage to carry on.
*This is a greek word for mental courage, something like bravery but not exactly bravery since there is a different word for that.
**This second definition and example ( funny how wiktionary chose a training example ) is the one i had in mind. I don't see this definition in the English wiktionary page for courage.
So I used the word courage to express something that is correct in Greek with this word, but although it is the exact same word, it seems i can't use it to express the same thing in English.
Pretty cool!
Aaaaaand, here we go again!
Bodyweight@session : ~85.5kg
Soreness : none
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #6
Gym day #1
HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@50kg
-Ok. Weight was light but body forgot the sequence.
ATG SQUAT:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
5@70kg
-Very nice. Quads fresh of course. 5@70kg lightweight, able to do last rep with strict pause.
Didn't push it, gonna advance slow, relearn squat as i said last time.
BENCH PRESS:
5@60kg ( -2.5 kg )
5@60kg ( -2.5 kg )
5@60kg ( -2.5 kg )
15@45kg ( -5 kg ) , ( -2 reps )
-Nice.
DEAD HANG PULLUPS:
5@BW ( -2 reps )
5@BW ( -1 rep )
5@BW ( -1 rep )
LAT PULLDOWN: 15@130lbs ( -5 reps )
-Weak.
LEG PRESS CALF 'RAISE':
12@150lbs
12@200lbs
12@250lbs
-
8 June 2016
Bodyweight@session : n/a
Soreness : chest, lats, triceps, traps, quads, hamstrings, glutes, abductors, calves, lol
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #6
Park day #1
Dynamic warmup
1000m jog
~7m30s , pretty decent, thought i was much slower
5 * standing broad jumps :
Best = ~2.1m
-ok
3 * 4 DL bounds :
Best = ~9m
-ok
3 * 60m @ 100% :
-Didn't have a max effort sprint in me.
5@150m @ 70%
-Consistent 35s, ok.
Pretty good overall. The de-training of 2+ weeks was obvious. Everything felt damn stiff, zero bounce. Add the DOMS everywhere from lifting and you get the picture. Overall rather happy with the performance i got, expected much worse.
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9 June 2016
Bodyweight@session : ~84,5kg
Soreness : mostly calves and VMOs, a little bit everywhere else
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #6
Gym day #2
PUSH PRESS:
5@20kg
5@30kg
3@40kg
3@50kg
DEADLIFT:
5@60kg
4@80kg
3@90kg
2@100kg
1@110kg
1@120kg
RDL: 2*8@70kg
DIPS:
6@BW
6@BW
5@BW
PUSH-UPS to failure: 20
DEAD HANG CHINUPS:
5@BW
5@BW
5@BW
CHEST SUPPORTED HORIZONTAL ROWS MACHINE: 15@40kg
Pretty well for a comeback session.
-
14 June 2016
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #7
Gym day #1
HANG POWER FULL CLEAN:
5@20kg
5@30kg
5@40kg ( +2 reps )
3@50kg
- I have no idea why, just felt like doing full cleans. They proved to be cool, dive bombing a front squat after cleaning is somehow funny and enjoyable.
ATG SQUAT:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
5@70kg
3@80kg ( extra set )
1@90kg ( extra set )
-It is coming back. ATG > BW after a loong long time.
BENCH PRESS:
5@60kg
5@60kg
5@60kg
19@45kg ( +4 reps )
-Much stronger than last time. 5s@60 were unnaturally easy and fast for my girly bench.
DEAD HANG PULLUPS:
6@BW ( +1 rep )
6@BW ( +1 rep )
6@BW ( +1 rep )
LAT PULLDOWN: 15@130lbs
-Somewhat better.
LEG PRESS CALF 'RAISE':
12@200lbs ( +50 lbs )
12@250lbs ( +50 lbs )
12@300lbs ( +50 lbs )
Too much work and summer going on. Have trouble keeping up with training. I'll just keep grinding, little is better than none.
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16 June 2016
Bodyweight@session : n/a
Soreness : quads, hamstrings, glutes, abductors, calves, all just a little though
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #7
Park day #1
Dynamic warmup
5 * standing broad jumps :
Best = ~2.3m, repeatable
-Great, was stuck at 2.1 for ages.
I think that is a PR. I have 2.4 recorded the first week but i think i was measuring wrong ( heel to heel, not toe to heel ). Progress anyway.
3 * 4 DL bounds :
Best = ~9.3m
-Great here too.
3 * 60m @ 100% :
-Cancelled again. Didn't feel like ME sprint. Decided to do more volume tempo.
10@150m @ 70%, starting every 2 minutes.
-Awesome. 10x150 without actual rest is no joke for me ( i don't rest in place at all, i run ~35s, walk back ~80s , restart ) . Heart rate at end of run is 170-175, at next start 145-150.
Had problems controlling intensity: At first 3 runs I was 2-3s faster than i wanted. Next one that i tried to slow down i was 2-3s slower thatn i wanted. Then fatigue kicked in so my 'faster' runs dropped to where they should be ( 35s , PR=25s ).
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^^^ nice job on the 150s. You seem like your officially in shape... Time to begin jumping vertically a lot to get some massive PRs. I love this modified sorta long to short training...
Trick to doing your intervals is always start out fast no matter how much it hurts. We would do a similar workout on a 400m track... Run a 150, decelerate and walk 50 meters. Stop. Do 10 push-ups. Run. Did 150s in 18-25 and goal is always to get under 20 mins total... Would probably take me 30-40 mins now...
We always run first 50 meters hard acceleration (~85% or about 7 seconds). Then on the first few reps you just turn off for the last 100m and are basically striding and not running and still run around 23... On the last few reps to get that same time feels like a massive challenge for the last 100m... But keeping the first 50m fast is the only way to accomplish getting all reps done in close to equal time... If you allow yourself to start slow on fatigued reps (usually cause u ran too hard on the first couple you end up with first reps st 18 and last reps at 35 lol). Not acceptable...
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^^^
Thanks! I don't feel fit enough though, not even ready for jumps. If you check my log, i don't even feel ready for ME 60s. Was thinking of keeping this scheme for another 2 weeks ( till end of June ) and then switch. Mini goals for this are : 2,5m broad jump , 9,5m 4-DL-bounds and a some improvement for body composition.
Interesting about tempos tactic. I don't do that, if i start too hard i have problems relaxing, i end up going too fast or too slow. Instead, i try to start at the exact intended intensity and keep it up throughout the whole run. Makes some foggy sense in my mind that i get more training effect out of this too. I do my stride 100s ( 3 to 4 ) at what i log as dynamic warmup though.
17 June 2016
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #7
Gym day #2
PUSH PRESS:
ATG SQUAT:
5@20kg
5@40kg
4@60kg
3@80kg
1@90kg
1@95kg
7@70kg
10@60kg
-Great! Couple of micro-milestones achieved:
1) 95kg is some kind of ATG 1RM :personal-record: i think. I have been stronger, i have done 5 paused ATG reps @90kg but 95kg is the most i have squatted ATG. Strong back-off sets too.
2) Back to over 200lbs squat after quite a while.
3) Great form in each and every rep, even this 95kg near-max single was pretty solid.
DIPS:
7@BW ( +1 rep )
6@BW
6@BW ( +1 rep )
PUSH-UPS to failure: 22 ( +2 reps )
-Strong!
DEAD HANG CHINUPS:
6@BW ( +1 rep )
6@BW ( +1 rep )
5@BW
CHEST SUPPORTED HORIZONTAL ROWS MACHINE: 20@40kg ( +5 reps )
-Strong!
Good session!
-
:almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat:
-
^Thanks, always feels great to start catching up.
21 June 2016
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #8
Gym day #1
HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@50kg
3@55kg ( extra set )
-Nice. Very explosive.
ATG SQUAT:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
5@70kg
3@80kg
-Nice. Legs were good for more but loaded bar on sunburned back was kinda torturing.
BENCH PRESS:
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
15@50kg ( +5 kg ) , ( -4 reps )
-Very good.
DEAD HANG PULLUPS:
7@BW ( +1 rep )
6@BW
6@BW
LAT PULLDOWN: 15@140lbs ( +10 lbs )
-Good.
LEG PRESS CALF 'RAISE':
Forgot , FFFFUUUUUUUU
-
22 June 2016
Bodyweight@session : n/a
Soreness : chest, lats, traps, biceps (?) , abs (?!?!?! ) and a little bit quads and glutes
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #8
Park day #1
Dynamic warmup
ME JUMPS:
4*SVJ : 23-25-24-24
4*Dropstep : 26-27-27-28
4*1-step-DLRVJ : 27-28-28-26
-Decided to take t0ddays advice and phase in jumps ( instead of bounds ). If i manage to get 2 track days per week i will be alternating it.
Was rusty. Bad numbers. However it was extremely hot and also dark so i've got some hope of seeing dem numbers rise fast.
TEMPOS:
8@150m @ 70%, starting every 2 minutes.
-Did those T0ddday style too. Go hard ( 90% ) for about 10s, then relax. Times were all exactly where i wanted ( 35s ) but holy shit, that was so different.
HR... damn, over 175bpm at the end of each run. Around 150 at start of next. Maybe it was the heat, idk. Feeling kinda fresher next day too. Looks like they are easier on legs but harder on heart/lungs?
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22 June 2016
Bodyweight@session : n/a
Soreness : chest, lats, traps, biceps (?) , abs (?!?!?! ) and a little bit quads and glutes
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #8
Park day #1
Dynamic warmup
ME JUMPS:
4*SVJ : 23-25-24-24
4*Dropstep : 26-27-27-28
4*1-step-DLRVJ : 27-28-28-26
-Decided to take t0ddays advice and phase in jumps ( instead of bounds ). If i manage to get 2 track days per week i will be alternating it.
Was rusty. Bad numbers. However it was extremely hot and also dark so i've got some hope of seeing dem numbers rise fast.
TEMPOS:
8@150m @ 70%, starting every 2 minutes.
-Did those T0ddday style too. Go hard ( 90% ) for about 10s, then relax. Times were all exactly where i wanted ( 35s ) but holy shit, that was so different.
HR... damn, over 175bpm at the end of each run. Around 150 at start of next. Maybe it was the heat, idk. Feeling kinda fresher next day too. Looks like they are easier on legs but harder on heart/lungs?
Nice!
Phasing in jumps and bounds is a great idea. Really it's one thing I disagree with with the philosophy of many on this board - comments like my CNS isn't ready for ME jumps and bounds. First of all, who said anything about ME? What about movement efficiency? Do you really think you can just drop jumps/bounds/sprints and squat for a year and go back to them and see gains? The guy that's been doing them as background work for the last year will always win.
Injuries aside if you want to jump high you have to jump. The nice thing about a rim or target is you can choose a submax jump height and get movement efficiency work in throughout your training. For me 10" is about a 28" jump. So no matter what I'm focusing on if I really want to jump high I can include in my workout 3x5xrim touches for an easy workout. You can also mix it up w multi rebound jumps, both plants, etc.
Same goes for bounding with the exception of single leg bounding - which is hard to do truly submax. But double leg bounding and alternate leg bounding can be part of your warmup if you are disciplined! This will payoff to have this base when you actually decide to start to really push the bounds...
For the sprinting - it's much easier on the legs and really it's the way to hit times. I mean watch Usain Bolt in the rounds of championships where the goal is to (a) win and (b) expend as little energy as possible. Watch how he is just off his PR times for his first 60m and just coasts after - this isn't to show off - this is the way to run rounds if you outclass the field.
I know it can be hard to figure out what this intensity is - but one way to think of it is if you are running repeat 200m sprints at 30sec and a guy jumps in and does an all out 200 who has a PR of 30s... You should tie but you shouldn't be even till the end of the race...
I would consider dropping the time for the push out to a little less than 10 seconds - more like 6 seconds hard push and then cruise...
There is a physiological explanation why. Free atp and creatine phosphate are always exhausted first during a sprint... No matter how fast or slow you will exhaust this source in 5-8 seconds. Since it's gonna run out and the next energy systems up are painful and cannot regenerate quickly you may as well use it...
-
i need to do more submax jumping.
-
24 June 2016
Bodyweight@session : n/a
Soreness : little tight calves and glutes, little sore abs and traps
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #8
Park day #2
Dynamic warmup
5 * standing broad jumps :
All 2,1m , one 2.25m
-Not good. Felt bad too.
3 * 4 DL bounds :
9.3m , 9.6m , 9.6m , two times lifetime :personal-record:
-Awesome, and they didn't even feel THAT good, felt i had better bounce in me.
3 * 60m @ 100% :
-Fast and bouncy. Self hand-timed, all below 10s which is great for me, probably closer to 9.5x.
5@150m @ 70%, starting every 2 minutes.
-Decreased hard acceleration time to ~7s as advised, upped the intensity of it a bit. Incredible. I was getting 32.x going totally relaxed.
Tried to relax even more at last lap to see what would happen. I was almost walking, so slow i actually for bored, still got 36s.
-
24 June 2016
3 * 4 DL bounds :
9.3m , 9.6m , 9.6m , two times lifetime :personal-record:
-Awesome, and they didn't even feel THAT good, felt i had better bounce in me.
:headbang: that reactive/explosive p-chain power.
it's the weirdest thing when they "don't feel good" but you still PR. maybe our perception of "feeling good" is just wrecked.
5@150m @ 70%, starting every 2 minutes.
-Decreased hard acceleration time to ~7s as advised, upped the intensity of it a bit. Incredible. I was getting 32.x going totally relaxed.
Tried to relax even more at last lap to see what would happen. I was almost walking, so slow i actually for bored, still got 36s.
damn nice. that's good stuff.
tbh, seems like your body is loving these sprint/reactive/jump assistance sessions.
-
:headbang: that reactive/explosive p-chain power.
Thanks! Yes , my pchain is definitely much stronger than my quads, always have been.
it's the weirdest thing when they "don't feel good" but you still PR. maybe our perception of "feeling good" is just wrecked.
Well, you know, it's kinda fake. You get a PR which was not feeling PR-ish, you hype thinking what will happen if you felt 100% too, but it doesn't happen, PRs happen when they are to happen, doesn't matter how they feel.
damn nice. that's good stuff.
tbh, seems like your body is loving these sprint/reactive/jump assistance sessions.
Mind is loving them too. Constant progress, new technique stuff, lifetime PRs etc. Plus the extra motivation of body composition benefits.
With jumps and squats i am stuck at a well-below-PR level currently, it is very demotivating honestly. I am fighting through it but i am not enjoying it.
-
25 June 2016
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #8
Gym day #2
PUSH PRESS:
5@20kg
5@30kg
5@40kg
3@50kg
-Nice, much power. Not broken quads for push-off make a huge difference.
ATG SQUAT:
6@20kg
4@40kg
2@60kg
1@80kg
1@90kg
1@100kg
4@80kg
7@70kg
7@70kg
-Was supposed to do 4-7-7. Got greedy warming up and decided to max-out too.
Got 100kg ( 2 plates ) after 6 months. :headbang: Was not ATG like all the others, but was below parallel.
Kinda depressing how hard it was ( RPE 9.5, 1RM = 105kg tops ). Still motivating that i got it, progress is progress.
80kg before maxing flew up. 80kg after maxing felt like 95%RM. Got all reps though in great ATG form.
Also, I am logging this 1.5 days later, legs are annihilated , cant believe this, mostly glutes but also abductors, hamstrings, quads ( in and out ). Pain even when walking. Crazy.
DIPS:
7@BW
7@BW ( +1 rep )
6@BW
PUSH-UPS to failure: 25 ( +2 reps )
-Strong!
DEAD HANG CHINUPS:
7@BW ( +1 rep )
7@BW ( +1 rep )
6@BW ( +1 rep )
CHEST SUPPORTED HORIZONTAL ROWS MACHINE: 15@45kg ( +5 kg ) , ( -5 reps )
-Strong!
LEG PRESS CALF 'RAISE':
12@250lbs ( +50 lbs )
12@300lbs ( +50 lbs )
12@350lbs ( +50 lbs )
-Can't keep knees locked @350lbs, they tend to bend a bit at concentric. Will stay at 300lbs for now and up volume.
Good session again, good week overall.
-
:headbang: that reactive/explosive p-chain power.
Thanks! Yes , my pchain is definitely much stronger than my quads, always have been.
it's the weirdest thing when they "don't feel good" but you still PR. maybe our perception of "feeling good" is just wrecked.
Well, you know, it's kinda fake. You get a PR which was not feeling PR-ish, you hype thinking what will happen if you felt 100% too, but it doesn't happen, PRs happen when they are to happen, doesn't matter how they feel.
damn nice. that's good stuff.
tbh, seems like your body is loving these sprint/reactive/jump assistance sessions.
Mind is loving them too. Constant progress, new technique stuff, lifetime PRs etc. Plus the extra motivation of body composition benefits.
With jumps and squats i am stuck at a well-below-PR level currently, it is very demotivating honestly. I am fighting through it but i am not enjoying it.
i definitely understand you on the new-pr's stuff.. feels good to have more stuff to PR. I personally feel better PR'n a run/sprint than a lift, because it just feels like more of an overall athletic/health improvement. i personally love the idea that I can now attempt to PR my 100m, 200m, 400m, 800m, 1km, 5km, 10km etc.. out of everything though, jumping definitely is my favorite activity.. on a great day - running fast, is no comparison to having a great day and jumping your best, IMHO.. either way, i'm enjoying seeing more people sprinting/running and such on here, it's pretty cool.
ATG SQUAT:
6@20kg
4@40kg
2@60kg
1@80kg
1@90kg
1@100kg
4@80kg
7@70kg
7@70kg
-Was supposed to do 4-7-7. Got greedy warming up and decided to max-out too.
Got 100kg ( 2 plates ) after 6 months. :headbang: Was not ATG like all the others, but was below parallel.
Kinda depressing how hard it was ( RPE 9.5, 1RM = 105kg tops ). Still motivating that i got it, progress is progress.
nice!!
80kg before maxing flew up. 80kg after maxing felt like 95%RM. Got all reps though in great ATG form.
Also, I am logging this 1.5 days later, legs are annihilated , cant believe this, mostly glutes but also abductors, hamstrings, quads ( in and out ). Pain even when walking. Crazy.
Good session again, good week overall.
ya great week for sure!
-
ya great week for sure!
Too bad it was followed by yet another ultra-hectic week at work and another away weekend so 8 days off, FML
4 July2016
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #9
Gym day #1
HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@50kg
3@55kg
-Very explosive.
ATG SQUAT:
4@75kg ( -5 kg )
7@60kg ( -10 kg )
7@60kg ( -10 kg )
-Awesomeness. Took it very easy coz of de-training but man, dat form. Perfect ATG straight back squats, really enjoyed them.
BENCH PRESS:
5@60kg ( -2,5 kg )
5@60kg ( -2,5 kg )
5@60kg ( -2,5 kg )
16@50kg ( +1 rep )
-Took it easy here too, Shouldn't, was much stronger than i expected.
DEAD HANG PULLUPS:
6@BW ( -1 rep )
6@BW
6@BW
LAT PULLDOWN: 16@140lbs ( +1 rep )
-Ok.
LEG PRESS CALF 'RAISE':
12@300lbs ( +50 lbs )
12@300lbs
12@300lbs ( -50 lbs )
-Sticking to 300lbs as planned, straight knees achieved, will build up reps here.
Rest is good.
-
Rushed a very fast RFD home workout between ( yet another ) late-working day and going out to see the euro semifinal.
DB SWINGS:
15@20kg
20@10kg
20@10kg
20@10kg
-20kg was ok but kinda felt it in the lower back more than i wanted so went with 10kg. If i was at the gym id use 15 but at home i only have two 10kg dbs.
DB PUSH PRESS:
15@10kg each hand
15@10kg each hand
15@10kg each hand
15@10kg each hand
-Too light. Focused in 100% leg drive, hands just followed the weights going up. Was more like jumps squats with DBs on shoulders.
DEPTH JUMPS:
5@12''
5@12''
5@12''
5@12''
-Surprisingly nice. Very springy, smooth, high.
-
9 July 2016
Bodyweight@session : ~84,5kg
Soreness : glutes, swings FTW
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #9
Gym day #2
PUSH PRESS:
Short on time, didn't do.
ATG SQUAT:
5@20kg
4@40kg
3@60kg
2@70kg
1@80kg
3@90kg
20@50kg
-Everything ATG except from the 90kg triple which was still below parallel though.
Happy, progress feeling. Bar getting lighter on back, 90kg is lighter than what 80kg was a little while ago.
DIPS:
7@BW
7@BW
7@BW ( +1 rep )
PUSH-UPS to failure: 25
-Nice, had an 8th grinder in me at first two sets, angry i didn't go for them.
DEAD HANG CHINUPS:
7@BW
7@BW
6@BW
CHEST SUPPORTED HORIZONTAL ROWS MACHINE: 20@40kg ( -5 kg ) , ( +5 reps )
-Duh, used wrong load at finisher. It's all fine though, got 20 reps.
-
12 July2016
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #10
Gym day #1
HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@50kg
3@60kg ( +5 kg ) , 2016 :personal-record:
-Sweet.
ATG SQUAT:
4@80kg ( +5 kg )
7@70kg ( +10 kg )
7@70kg ( +10 kg )
-Nice. I am loving ATG squats.
BENCH PRESS:
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
17@50kg ( +1 rep )
-Strong.
DEAD HANG PULLUPS:
8@BW ( +2 reps ) , 2016 :personal-record:
6@BW
6@BW
LAT PULLDOWN: 16@140lbs
-Strong.
LEG PRESS CALF 'RAISE':
Dammit, forgot to do those again.
-
14 July2016
Bodyweight@session : n/a
Soreness : quads, glutes, traps, chest, lats
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #10
Park day #1
15 minutes Dynamic warmup.
10' RIM JUMPS:
SVJ : max 23''
Dropstep : max 27''
1-step DLRVJ : max 28'
2-3 steps DLRVJ : max 27''
-Haha, horrific performance. Couldn't touch rim off SVJ. Couldn't get higher than dropstep from 2 and 3 step runups. Ridiculous.
TEMPOS:
10*90m @ 70%, starting every minute.
-Pretty bad here too, times were 18-20s.
Haven't done a park day ( either jumps or runs ) for ~20 days though, so shouldn't expect something better.
-
16 July 2016
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #10
Gym day #2
PUSH PRESS:
Short on time, didn't do.
ATG SQUAT:
5@20kg
4@40kg
3@60kg
2@70kg
1@80kg
1@90kg ( extra set )
2@95kg ( +5 kg ) , ( -1 rep )
20@50kg
-Legs were beat from jumping. However performance was strong. Switched to max double instead of triple, that is how it was prescribed.
Top set was not ATG again, everything else was. Very happy to get 2 good reps @ 95kg . Bar gets lighter every time. Love it, progress, missed it!
Didn't do the MEBM finisher, felt it would be too much stress. Need to advance at the kingfish-manage-fatigue-scale. Gotta know when less is more.
DIPS:
8@BW ( +1 rep )
8@BW ( +1 rep )
7@BW
PUSH-UPS to failure: 27 ( +2 reps ) , PR?
-Strong.
DEAD HANG CHINUPS:
8@BW ( +1 rep )
7@BW
6@BW
CHEST SUPPORTED HORIZONTAL ROWS MACHINE: 18@45kg ( +5 kg ) , ( -2 reps )
-Strong
LEG PRESS CALF 'RAISES':
15@300lbs ( +3 reps )
14@300lbs ( +2 reps )
13@300lbs ( +1 rep )
-All sets with pause at both ends and repping to failure. Can't understand why i did this. 36 hours later ( now that i am logging ) i have serious problems walking, lol.
-
19 July2016
Bodyweight@session : n/a
Soreness : calves still torched
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #11
Park day #1
15 minutes Dynamic warmup ( including 4x100m strides ).
10' RIM JUMPS:
SVJ : max ~23''
Dropstep : max ~27''
1-step DLRVJ : max ~28'
2-3 steps DLRVJ : max ~28''
-Slightly improved feeling at runups. Terrible performance again. I guess it doesn't help a lot that my calves are still fried, real pain at every dorsiflexion, semi-limping even at walking.
Also, i gotta re-measure this rim, i should be getting a couple of inches higher and it looks higher than 10' too.
-
if you are limping when walking, why on earth are you jumping? what?
-
Semi limping, because of pain at dorsiflexion. It is soreness, not injury, otherwise i wouldn't jump. I figured out that after a good warmup and blood flow the pain would diminish, but it didn't, but since i was there already, i jumped ;D
-
20 July2016
Bodyweight@session : ~84.75kg
Soreness : calves still sore but much much less now. glutes, hamstrings, traps.
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #11
Gym day #1
HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@50kg
3@60kg , ties 2016 PR
-Felt better/easier than last time.
ATG SQUAT:
4@82,5kg ( +2,5 kg )
7@70kg
7@70kg
-Legs were pretty beat from yesterday's jumping. Still progressed a little, nice.
BENCH PRESS:
5@62,5kg
5@65kg ( +2,5 kg ) , 2016 PR
5@65kg ( +2,5 kg ) , 2016 PR
17@50kg
-Awesome. Wanted to redo 62,5 coz i upped last time but it was so light i upped again.
DEAD HANG PULLUPS:
8@BW , ties 2016 PR of last week.
6@BW
6@BW
LAT PULLDOWN: 18@140lbs ( +2 reps ) , 2016 PR
-Strong.
-
Nice workout, PR's all over. Keep them coming!! :highfive:
-
Thanks! Feels good to be back on the progress train. Keep in mind though, those are 2016 PRs, not even season PRs, i had some much more impressive ones at the dusk of 2015.
I'll take them though! :lololol:
-
23 July 2016
Bodyweight@session : ~83.5kg, 2016 lowest, :personal-record:
Soreness : none
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #11
Gym day #2
PUSH PRESS:
-Believe it or not I tweaked my shoulder sleeping. It is fine now after 2 days of NSAID but didn't feel pushing it. Being old sucks, lol.
ATG SQUAT:
5@20kg
4@40kg
3@60kg
2@70kg
1@80kg
1@90kg
2@97.5kg ( +2.5 kg ) , 2016 2RM :personal-record:
-Top set below parallel, all others ATG.
Top set kinda ugly but very happy with the load.
DIPS:
9@BW ( +1 rep ) , 2016 :personal-record:
8@BW
8@BW ( +1 rep )
PUSH-UPS to failure: 25 ( _2 reps )
-Strong dips but drained at push-up finisher.
DEAD HANG CHINUPS:
9@BW ( +1 rep ) , 2016 :personal-record:
8@BW ( +1 rep )
6@BW
CHEST SUPPORTED HORIZONTAL ROWS MACHINE: 19@45kg ( +1 rep )
-Great.
LEG PRESS CALF 'RAISES':
-Run out of time, didn't do.
Most I've lifted this year in each exercise while being the lightest I've been this year. Can't complain. sadly, can't celebrate, want more, much more, not sure I can get it but sure I'll chase it to the end.
-
lol @ shoulder. :uhhhfacepalm:
-
-Believe it or not I tweaked my shoulder sleeping. It is fine now after 2 days of NSAID but didn't feel pushing it. Being old sucks, lol.
eek. :/
could have maybe PR'd push press too.
-
25 July2016
Bodyweight@session : n/a
Soreness : none
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #12
Park day #1
15 minutes Dynamic warmup ( including 4x100m strides ).
1*100m@100% : low 16s
-Pretty good. Only rested 3 minutes from the strides which were ~75% ( ~20s ).
10' RIM JUMPS:
SVJ : max ~25''
Dropstep : max ~29''
1-step DLRVJ : max ~28'
2-3 steps DLRVJ : max ~29''
-Nice. Everything felt better and was higher. Got a sick dropstep at 29'' but was not repeatable. 1-step was uncoordinated. 2-3 steps 29s were repeatable.Couldn't get to 30'' though.
TEMPOS:
5*150m @ 70% , starting every 2 minutes.
-Great finisher! Although i was already 1 hour in, legs felt very light. Kept going faster than planned ( 32s vs 35s ).
-
25 July2016
Bodyweight@session : n/a
Soreness : none
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #12
Park day #1
15 minutes Dynamic warmup ( including 4x100m strides ).
1*100m@100% : low 16s
-Pretty good. Only rested 3 minutes from the strides which were ~75% ( ~20s ).
10' RIM JUMPS:
SVJ : max ~25''
Dropstep : max ~29''
1-step DLRVJ : max ~28'
2-3 steps DLRVJ : max ~29''
-Nice. Everything felt better and was higher. Got a sick dropstep at 29'' but was not repeatable. 1-step was uncoordinated. 2-3 steps 29s were repeatable.Couldn't get to 30'' though.
ooo nice. drop-step 29", sounds like you'll be back to hitting 30's on your 2-3 steps DLRVJ's fairly soon.
TEMPOS:
5*150m @ 70% , starting every 2 minutes.
-Great finisher! Although i was already 1 hour in, legs felt very light. Kept going faster than planned ( 32s vs 35s ).
these sound like fun sessions.
-
ooo nice. drop-step 29", sounds like you'll be back to hitting 30's on your 2-3 steps DLRVJ's fairly soon.
Thanks! No time though, leaving for summer vacation next week, haha.
these sound like fun sessions.
I am enjoying running pretty much indeed. Not distance running, i hate it, a mile is the most i can run getting some enjoyment out of. But the sprints, i love them.
26 July2016
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #12
Gym day #1
ATG SQUAT:
4@85kg ( +2,5 kg )
7@70kg
7@70kg
-Legs toasted from running and jumping. Still progressed, good.
BENCH PRESS:
5@65kg ( +2,5 kg )
5@65kg
5@65kg
18@50kg ( +1 rep )
-Very strong.
DEAD HANG PULLUPS:
8@BW
7@BW ( +1 rep )
6@BW
LAT PULLDOWN: 19@140lbs ( +1 rep )
-Strong.
-
ooo nice. drop-step 29", sounds like you'll be back to hitting 30's on your 2-3 steps DLRVJ's fairly soon.
Thanks! No time though, leaving for summer vacation next week, haha.
damn!!!
well enjoy! for how long?
these sound like fun sessions.
I am enjoying running pretty much indeed. Not distance running, i hate it, a mile is the most i can run getting some enjoyment out of. But the sprints, i love them.
ya distance running can suck. if you're not there mentally it's torture. i'm not having as much fun with it lately, thus why it's not in my journal much.. i think i'm just too drained mentally to have fun with it right now.. and like you, enjoying the fast short sprints :F
-
I'll be gone for ~20 days. I could do some stuff to 'keep in touch' ( e.g. BW circuits, more aggressive swimming etc ) but i always end up not doing them, my mentality changes to DGAF when im off. So no training plans, we'll see.
In other news, morning BW is just over 83kg ( 183.5lbs ) and biggest waist circumference in ~87cm ( 34.25'' ). Both my BI scale and http://clymer.altervista.org/bmi/ agree i am ~15.5% fat. Not bad at all. Last time i measured was early May, ~84kg/16.5%, numbers say i managed to drop ~1kg of fat while losing only ~0.1kg LBM. Neat.
-
28 July2016
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #12
Gym day #2
HANG POWER CLEAN:
5@20kg
4@30kg
3@40kg
2@50kg
1@60kg
0@70kg
0@70kg
0@70kg
2@60kg
3@55kg
5@50kg
-Dammit, soooo close to get a lifetime PR @70kg. Bar was lighter than ever, was getting it high enough, but kept failing to duck under it to catch.
Was ( always am at PR attempts ) inhibited by the fact that i can't fail ( normal gym ), definitely had it in a platform.
SEATED NEUTRAL GRIP DB OHP:
10@14kg each hand
10@14kg each hand
10@14kg each hand
10@14kg each hand
BICEPS Z-BAR CURLS:
10@25kg
10@25kg
10@25kg
10@25kg
TRICEPS PUSH DOWNS:
10@120lbs
10@120lbs
10@120lbs
10@120lbs
-
29 July2016
Bodyweight@session : n/a
Soreness : traps, shoulders, glutes(?!?!)
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #12
Park day #2
15 minutes Dynamic warmup ( including 4x100m strides ).
10' RIM JUMPS:
SVJ : max ~25''
Dropstep : max ~29''
1-step DLRVJ : max ~29,5''
2-3 steps DLRVJ : max ~30'' :wowthatwasnutswtf: :ibjumping:
-Awesome, got the 30'' milestone at the last park session before holidays. Twice!. lots of 29s too. 30 is not just a round number, it is 10'5'', that sweet spot that you touch rim with palm and can wrap entire fingers around it. Feels good!!! Great to know there is still some juice left in there.
TEMPOS:
5*150m @ 70% , starting every 2 minutes.
-Legs were toasted from jumping, this time i was getting 2 seconds more than target.
-
29 July2016
Bodyweight@session : n/a
Soreness : none
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #12
Park day #2
15 minutes Dynamic warmup ( including 4x100m strides ).
10' RIM JUMPS:
SVJ : max ~25''
Dropstep : max ~29''
1-step DLRVJ : max ~29,5''
2-3 steps DLRVJ : max ~30'' :wowthatwasnutswtf: :ibjumping:q
-Awesome, got the 30'' milestone at the last park session before holidays. Twice!. lots of 29s too. 30 is not just a round number, it is 10'5'', that sweet spot that you touch rim with palm and can wrap entire fingers around it. Feels good!!! Great to know there is still some juice left in there.
TEMPOS:
5*150m @ 70% , starting every 2 minutes.
-Legs were toasted from jumping, this time i was getting 2 seconds more than target.
:wowthatwasnutswtf:
a great way to start that vacation.. :D
good stuff man!#!#!
-
^Thanks, yup, nice way to wrap it up.
30 July2016
Bodyweight@session : ~84,5kg
Soreness : dead legs, still sore traps
Injuries/aches : none
T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg118136/#msg118136)
Week #12
Gym day #3
ATG SQUAT:
10@20kg
10@30kg
10@40kg
10@50kg
8@60kg
5@70kg
3@80kg
15@50kg
-Legs tight AF from jumping. ~30 jumps on concrete 12 hours before squatting = awesome planning, haha
Last training day so didn't care about intensity, only volume. Went good. Every rep was painful but went through it anyway. Couldn't walk for ~5 mins after the 15 reps final set, lol.
BENCH PRESS:
10@50kg
10@50kg
9@50kg
8@50kg
-Volume here too. 90s breaks. Burn.
V-GRIP LAT PULLDOWN:
10@120lbs
10@130lbs
10@140lbs
9@150lbs
-Same with bench.
(http://pre02.deviantart.net/0be9/th/pre/f/2014/104/4/d/summer_doge_wallpaper_by_nicdroidph-d7eir0s.png)
-
20 days is awesome, where are you going?
-
20 days is awesome, where are you going?
Sorry for belayed reply. I was all around Greece, couple of seaside mainland places and couple of islands. It is too easy for us in the summer here and it is too good to consider going somewhere else, everything is reachable with a very cheap 30 minutes flight and even if you are not up to that there is always an awesome beach withing 1-2 hours drive, wherever you live.
Aaaaand, i'm back. No training at all those days, except from an extreme ( for my standards ) amount of walking the last 10 days at the islands ( mobile says 4-5 km per day ).
As we say here when coming back from holidays 'may we have a good winter'.
-
20 days is awesome, where are you going?
Sorry for belayed reply. I was all around Greece, couple of seaside mainland places and couple of islands. It is too easy for us in the summer here and it is too good to consider going somewhere else, everything is reachable with a very cheap 30 minutes flight and even if you are not up to that there is always an awesome beach withing 1-2 hours drive, wherever you live.
Aaaaand, i'm back. No training at all those days, except from an extreme ( for my standards ) amount of walking the last 10 days at the islands ( mobile says 4-5 km per day ).
As we say here when coming back from holidays 'may we have a good winter'.
Man. I miss the Mediterranean... I wanna visit Greece... Next summer I am. That's it. Seeya next year vag.
This year I'm going to Japan... Anybody got any very advice for Japan?
-
wb vag!!! :highfive:
20 days is awesome, where are you going?
Sorry for belayed reply. I was all around Greece, couple of seaside mainland places and couple of islands. It is too easy for us in the summer here and it is too good to consider going somewhere else, everything is reachable with a very cheap 30 minutes flight and even if you are not up to that there is always an awesome beach withing 1-2 hours drive, wherever you live.
Aaaaand, i'm back. No training at all those days, except from an extreme ( for my standards ) amount of walking the last 10 days at the islands ( mobile says 4-5 km per day ).
As we say here when coming back from holidays 'may we have a good winter'.
Man. I miss the Mediterranean... I wanna visit Greece... Next summer I am. That's it. Seeya next year vag.
This year I'm going to Japan... Anybody got any very advice for Japan?
dno. i've never been outside the US. :/ :ninja:
-
Andrew thanks, Toddday cool!
22 August 2016
Bodyweight@session : ~84,5kg , just where i left, nice
Soreness : none
Injuries/aches : none
ATG SQUAT:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
5@70kg
-Nice, 70 kg were lighter than expected.
BENCH PRESS:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
5@65kg
-Nice, 5@65 is a very good start/base for my girly bench.
WIDE GRIP LAT PULLDOWN:
6@120lbs
6@130lbs
6@140lbs
6@150lbs
6@160lbs
6@170lbs
-Nice here too.
STANDING CALF RAISE MACHINE:
12@BW+35kg
12@BW+35kg
12@BW+35kg
Overall unexpectedly good for a 22 days break comeback session.
-
wb vag!!! :highfive:
20 days is awesome, where are you going?
Sorry for belayed reply. I was all around Greece, couple of seaside mainland places and couple of islands. It is too easy for us in the summer here and it is too good to consider going somewhere else, everything is reachable with a very cheap 30 minutes flight and even if you are not up to that there is always an awesome beach withing 1-2 hours drive, wherever you live.
Aaaaand, i'm back. No training at all those days, except from an extreme ( for my standards ) amount of walking the last 10 days at the islands ( mobile says 4-5 km per day ).
As we say here when coming back from holidays 'may we have a good winter'.
Man. I miss the Mediterranean... I wanna visit Greece... Next summer I am. That's it. Seeya next year vag.
This year I'm going to Japan... Anybody got any very advice for Japan?
dno. i've never been outside the US. :/ :ninja:
Well... You basically live in Cuba so there is that... Florida sucks. But south Florida is cool and culturally interesting...
-
24 August 2016
Bodyweight@session : ~83,5kg , oops! Must have had a whoosh or sth, i looked leaner too. Probably the carb reload of Monday?
Soreness : chest, lats, quads, hamstrings, glutes, abductors, calves, traps, triceps, shoulders, idk my dick too? everything sore but mildly, like 2,5/5
Injuries/aches : none
DEADLIFT:
6@40kg
6@60kg
6@80kg
6@90kg
6@100kg
3@110kg
-Grip fail at top set, legs were good for more. My DL/RDL grip always diminishes fast when i stop, but when i get back at it it catches up the same fast.
SEATED NEUTRAL GRIP DB OHP:
10@16kg each hand
10@16kg each hand
10@16kg each hand
10@16kg each hand
BICEPS Z-BAR CURL:
12@25kg
12@25kg
12@25kg
TRICEPS PUSH DOWN:
12@130lbs
12@130lbs
12@130lbs
SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW
-
26 August 2016
Bodyweight@session : ~83,5kg
Soreness : low back, hamstrings, abs, arms, traps
Injuries/aches : none
HALF SQUAT:
5@20kg
5@40kg
5@60kg
5@80kg
5@90kg
5@100kg
-Yup, those are made for me. Extremely explosive, concentric around half a second. 100kg was light for legs but cns and back were a little shocked.
DIPS:
6@BW
6@BW
6@BW
6@BW
6@BW
-Nice.
'CHINUP GRIP' LAT PULLDOWN:
6@120lbs
6@130lbs
6@140lbs
6@150lbs
6@160lbs
6@170lbs
Nice.
-
26 August 2016
Bodyweight@session : ~83,5kg
Soreness : low back, hamstrings, abs, arms, traps
Injuries/aches : none
HALF SQUAT:
5@20kg
5@40kg
5@60kg
5@80kg
5@90kg
5@100kg
-Yup, those are made for me. Extremely explosive, concentric around half a second. 100kg was light for legs but cns and back were a little shocked.
nice!! :ibsquatting:
I imagine incorporating half squatting will be really good for you.. good move.
also, dick soreness is a bit odd.. no? hah.
-
Haha, dick soreness was a fancy way of saying that everything on me was sore.
-
dno. i've never been outside the US. :/ :ninja:
Am I mistaken, or didn't you go to china before, I remember you made a video about it, or was it just china town and you were just trolling us.
-
dno. i've never been outside the US. :/ :ninja:
Am I mistaken, or didn't you go to china before, I remember you made a video about it, or was it just china town and you were just trolling us.
lmao!!! it was just a basketball gym full of asian people on one side, and black people on the other side.. that's a good memory though. :F
that was me just trolling/messing around @ 1:50 in this video: https://www.youtube.com/watch?v=pI_c2dz0C_4
i'm actually glad i just re-watched that video though.. weird but cool. :ninja:
peace man!
-
29 August 2016
Bodyweight@session : ?
Soreness : quads and glutes
Injuries/aches : none
Went at the park
1500m RUN:
-Went very easy, barely faster than jogging. Got 10 minutes, not bad.
TEMPOS:
5*150m @ 80% , starting every 2 minutes.
-Went for some intensity here. Very nice, all were 30-32s and felt very easy, bouncy.
JUMPS:
SVJ : max 25-26''
Dropstep : max 28''
1-2-3 step DLRVJs : max 29''
-SVJ felt good. Dropstep too ( got more strict about it, back leg must not move at all ). Everything else was clumsy, couldn't coordinate well, like stumbling on my own feet if that makes any sense. Plant and takeoff were good though, smooth, fluid and with good power output.
I am the leanest i've been since last year currently, around 15%, also the lightest i've been this year, so i guess that's what made runs and jumps feel good, despite not having done them for an entire month. Well, gotta keep it, gotta stay lean and keep doing them, simple as that.
-
29 August 2016
Bodyweight@session : ?
Soreness : quads and glutes
Injuries/aches : none
Went at the park
1500m RUN:
-Went very easy, barely faster than jogging. Got 10 minutes, not bad.
TEMPOS:
5*150m @ 80% , starting every 2 minutes.
-Went for some intensity here. Very nice, all were 30-32s and felt very easy, bouncy.
JUMPS:
SVJ : max 25-26''
Dropstep : max 28''
1-2-3 step DLRVJs : max 29''
-SVJ felt good. Dropstep too ( got more strict about it, back leg must not move at all ). Everything else was clumsy, couldn't coordinate well, like stumbling on my own feet if that makes any sense. Plant and takeoff were good though, smooth, fluid and with good power output.
I am the leanest i've been since last year currently, around 15%, also the lightest i've been this year, so i guess that's what made runs and jumps feel good, despite not having done them for an entire month. Well, gotta keep it, gotta stay lean and keep doing them, simple as that.
things are looking pretty good, especially considering you just came off that vacation. lightest/leanest in a long while, jumps are pretty high (especially DLRVJ) yet feeling clumsy on them still - since you haven't been jumping much .. and sprints/running is looking good.
excited.
pc!!
-
^Thanks man, yes, looks like a good start.
31 August 2016
Bodyweight@session : ~84,5kg , much fluctuation
Soreness : VMOs a lot and rest of quads quite a bit, WTF!
Injuries/aches : none
ATG SQUAT:
4@72,5kg
7@60kg
7@60kg
-Gonna be doing 4-7-7 for my ATG squats.
BENCH PRESS:
5@60kg
5@60kg
5@60kg
14@50kg
-Gonna be doing 3x5+dropset here.
DEAD-HANG PULLUPS:
6@BW
5@BW
5@BW
WIDE GRIP LAT PULLDOWN: 15@130lbs
-Gonna be doing 3xF+lat pulldown dropset here.
STANDING CALF RAISE MACHINE:
12@BW+35kg
12@BW+35kg
12@BW+35kg
-So the day after runs and sprints i got this insane VMO soreness and pretty strong rest of quads soreness. As if i did a huge volume of squats. I don't get it. Had to postpone lifting one day.
Now it is fine but still, WTF!
-
2 September 2016
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
HALF SQUAT:
5@22,5kg ( +2,5 kg )
5@42,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
5@92,5kg ( +2,5 kg )
5@102,5kg ( +2,5 kg )
-Great, they started feeling lighter already, despite upping load.
Plan is to stay consistent with them all year and get to a legit 5x160kg top set around end of June. That is 60kg in 10 months, 6kg a month, very doable.
DIPS:
7@BW ( +1 rep )
7@BW ( +1 rep )
6@BW
PUSHUPS: 20@BW
-Strong.
DEAD HANG 'CHINUPS:
8@BW
6@BW
6@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 15@45kg
-Strong.
SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW
-Hard.
That workout was done Friday night. Felt great. But then , late afternoon of Saturday, my lower back got wrecked. It is Monday morning now and it finally faints, but it was not good. Dunno what happened, i videotaped my half squats and they were pretty legit, i don't goodmorning at all. Maybe one thing i do wrong is that i do them very explosively, getting on my toes at the end, the bar practically leaves my shoulders, so as i go back down i guess the bar actually does a ~ 5'' free fall, then my spine has to absorb all of that ( oly shoes , locked knees from hyperextension ). SO, long story short, i should stop doing them explosively, the good things with halves come from the supramax load, if i want to do explosive lifting i should do it with less weight, as prescribed.
-
That workout was done Friday night. Felt great. But then , late afternoon of Saturday, my lower back got wrecked. It is Monday morning now and it finally faints, but it was not good. Dunno what happened, i videotaped my half squats and they were pretty legit, i don't goodmorning at all. Maybe one thing i do wrong is that i do them very explosively, getting on my toes at the end, the bar practically leaves my shoulders, so as i go back down i guess the bar actually does a ~ 5'' free fall, then my spine has to absorb all of that ( oly shoes , locked knees from hyperextension ). SO, long story short, i should stop doing them explosively, the good things with halves come from the supramax load, if i want to do explosive lifting i should do it with less weight, as prescribed.
ha, im going thru something similar. worked out saturday, didnt have any probs, sunday fine, monday ive got shooting pain down my leg, back is stiff, all of that fun stuff. im not bothered, it will prob be fine tmr. I have been using more weight on bs so imagine there is an adaptation occuring in response to the skeletal loading. i wouldnt worry about it, just stretch any tight hamstrings, hipflexors, piriformis etc and keep training. it will prob sort itself out. wud be an overreaction to change your training without giving yourself a chance to adapt first.
-
2 September 2016
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
HALF SQUAT:
5@22,5kg ( +2,5 kg )
5@42,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
5@92,5kg ( +2,5 kg )
5@102,5kg ( +2,5 kg )
-Great, they started feeling lighter already, despite upping load.
Plan is to stay consistent with them all year and get to a legit 5x160kg top set around end of June. That is 60kg in 10 months, 6kg a month, very doable.
DIPS:
7@BW ( +1 rep )
7@BW ( +1 rep )
6@BW
PUSHUPS: 20@BW
-Strong.
DEAD HANG 'CHINUPS:
8@BW
6@BW
6@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 15@45kg
-Strong.
SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW
-Hard.
That workout was done Friday night. Felt great. But then , late afternoon of Saturday, my lower back got wrecked. It is Monday morning now and it finally faints, but it was not good. Dunno what happened, i videotaped my half squats and they were pretty legit, i don't goodmorning at all. Maybe one thing i do wrong is that i do them very explosively, getting on my toes at the end, the bar practically leaves my shoulders, so as i go back down i guess the bar actually does a ~ 5'' free fall, then my spine has to absorb all of that ( oly shoes , locked knees from hyperextension ). SO, long story short, i should stop doing them explosively, the good things with halves come from the supramax load, if i want to do explosive lifting i should do it with less weight, as prescribed.
my 2 cents.. avoid the -onto-toes-bar-free-fall-explosiveness-.. it's just not needed. The most important bit of explosiveness is the transition from eccentric to concentric imho (which is way far from the top of the lift). you still want to accelerate the bar up but, no need to extend it all the way through onto your toes.
if you really wanted to attack both of those things in the same session you could complex half squat with box jumps/SVJ's etc.. but I don't think it's much more effective than just separating them out. It can also make your knees feel a bit achy if you complex heavy maximal strength exercises with explosive jumps etc, from my experience.. So I avoid that stuff. FWIW, I did enjoy complexing squat with jump rope.
and ya like you said, if you want to do some ballistic lifts, they are better off being ~20-30% 1RM .. even then, still not needed right now imho.
pc!
-
Yeah, always AELS , better safe than sorry. The thing with the toes and/or the explosive lifting is i didn't do it intended. I just got carried away from the force output potential and kept pushing as hard as i could. I'll try to control it from now on. Still not 100% yet, but i think i can lift now. Planned to run instead the previous days but we got the first autumn storms so i haven't done shit since Friday. FML.
-
Yeah, always AELS , better safe than sorry. The thing with the toes and/or the explosive lifting is i didn't do it intended. I just got carried away from the force output potential and kept pushing as hard as i could. I'll try to control it from now on. Still not 100% yet, but i think i can lift now. Planned to run instead the previous days but we got the first autumn storms so i haven't done shit since Friday. FML.
that got me thinking of something.. i've always wanted to run on a rubberized/pro track with spikes, in the rain. dno why, just sounds fun af.
-
Back at it!
10 September 2016
Bodyweight@session : ~83,5kg
Soreness : none
Injuries/aches : none
ATG SQUAT:
10@20kg
8@30kg
8@40kg
8@50kg
8@60kg
5@70kg
15@50kg
-Went for volume. Wanted to top at 8@70kg too but legs got tired.
DIPS:
7@BW
6@BW
6@BW
6@BW
PUSHUPS: 18@BW
DEAD HANG CHINUPS:
7@BW
6@BW
6@BW
5@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 15@45kg
© adarqui: consistency consistency consistency consistency consistency.......
-
12 September 2016
Bodyweight@session : ???
Soreness : legs annihilated all over, lats and chest just very sore
Injuries/aches : none
Volume squatting after almost 2 weeks off hit them legs hard. Pain at every contraction and at every leg muscle, mostly glutes, abductors and VMOs. Can't even walk right, can't get out of my car without hands assist, standing up from a chair looks and feels like a 1RM squat etc, lololol.
Went to the park to let some blood flow through those damn sore leg muscles. Wanted do do an easy mile and then some easy ( 40-50% ) tempos, but it was a no go, anything faster than light jogging caused too much pain. Sucked it up and run 5k in the fastest pace that pain was tolerable. Got 38 minutes, not bad. Kinda worked too, soreness is much declined now that i am logging this ( the next morning ).
-
12 September 2016
Bodyweight@session : ???
Soreness : legs annihilated all over, lats and chest just very sore
Injuries/aches : none
Volume squatting after almost 2 weeks off hit them legs hard. Pain at every contraction and at every leg muscle, mostly glutes, abductors and VMOs. Can't even walk right, can't get out of my car without hands assist, standing up from a chair looks and feels like a 1RM squat etc, lololol.
lmao! that's always the worst.. i dno if that's preparing us for 90-100 years old age or what.. but not being able to get out of the car/chair/etc really sucks.
Went to the park to let some blood flow through those damn sore leg muscles. Wanted do do an easy mile and then some easy ( 40-50% ) tempos, but it was a no go, anything faster than light jogging caused too much pain. Sucked it up and run 5k in the fastest pace that pain was tolerable. Got 38 minutes, not bad. Kinda worked too, soreness is much declined now that i am logging this ( the next morning ).
nice!
~38min 5k using only 2% of your muscle fibers (the non-sore ones)... lmao!
i imagine that helped *a little* with recovery.
pc!
-
^Dunno about using 2%, i was sure using the sore ones too, they were not shutdown, i was hurting at every stride, just picked a tempo that the pain was not annoying, if that makes any sense. I don't think i could go under 30m now, even if fresh. I don't like the distance running either, can't feel it, it is boring and annoying as hell. Fartleks are more appealing, i can see myself doing something like what you did the other day, numerous 200m intervals. That is how i do my 150m tempos too, i never rest, it is run-walk-restart*X. But for continuous running i think a mile is the most that i can see as fun.
As for the result, it sure worked great at diminishing existing soreness, BUT, it also worked great at creating new soreness, hamstrings got fried. So i didn't train the next day either, lol, what a mess, it is funny though, those getting wrecked sessions, just gotta wait another week or two to adapt.
14 September 2016
Bodyweight@session : ~84,5kg
Soreness : hamstrings a lot, glutes a bit less
Injuries/aches : none
ATG SQUAT:
4@75kg ( +2,5 kg )
7@60kg
7@60kg
-Strong. Able to do last rep of each set with a strict pause. Not gonna do big jumps at the weights though, gonna progress it slow and steady.
BENCH PRESS:
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
15@50kg ( +1 rep )
-Strong.
DEAD-HANG PULLUPS:
6@BW
6@BW ( +1 rep )
6@BW ( +1 rep )
WIDE GRIP LAT PULLDOWN: 15@130lbs
-Improved but still weak.
STANDING CALF RAISE MACHINE:
12@BW+35kg
12@BW+35kg
12@BW+35kg
-Same with last time because it's been two weeks, was too easy but frying my calves too is the last thing i need.
-
17 September 2016
Bodyweight@session : ~85,5kg , fake BW, stuffed with food and water
Soreness : none
Injuries/aches : none
HALF SQUAT:
10@20kg
8@40kg
5@60kg
5@70kg
5@80kg
5@90kg
5@100kg
-Focus was to achieve combined: controlled descent, legit depth, explosive reversal, no hyperextension at the end. Aaaaand i got it all right.
DIPS:
7@BW
6@BW
6@BW
PUSHUPS: 22@BW ( +4 reps )
-Nice.
DEAD HANG CHINUPS:
7@BW
6@BW
6@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 17@45kg ( +2 reps )
-Nice.
SLANT BENCH LEG RAISE:
12@BW
12@BW
12@BW
-Hard.
45° BACK EXTENSIONS:
12@BW
12@BW
12@BW
-Kinda easy but major focus was to use more glutes/hams and less back. When i master that i can add weight.
-
21 September 2016
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none
ATG SQUAT:
4@77,5kg ( +2,5 kg )
7@62,5kg ( +2,5 kg )
7@62,5kg ( +2,5 kg )
-Strong.
BENCH PRESS:
5@65kg ( +2,5 kg )
5@65kg ( +2,5 kg )
5@65kg ( +2,5 kg )
16@50kg ( +1 rep )
-Strong.
DEAD-HANG PULLUPS:
7@BW ( +1 rep )
6@BW
6@BW
WIDE GRIP LAT PULLDOWN: 16@130lbs ( +1 rep )
-Nice.
STANDING CALF RAISE MACHINE:
12@BW+40kg ( +5 kg )
12@BW+40kg ( +5 kg )
12@BW+40kg ( +5 kg )
-Strong.
Was feeling like shit, barely convinced myself to drag me to the gym, but it ended up as a big progress session. Niceeee.
Now i MUST attack consistency!
-
21 September 2016
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none
ATG SQUAT:
4@77,5kg ( +2,5 kg )
7@62,5kg ( +2,5 kg )
7@62,5kg ( +2,5 kg )
-Strong.
BENCH PRESS:
5@65kg ( +2,5 kg )
5@65kg ( +2,5 kg )
5@65kg ( +2,5 kg )
16@50kg ( +1 rep )
-Strong.
DEAD-HANG PULLUPS:
7@BW ( +1 rep )
6@BW
6@BW
WIDE GRIP LAT PULLDOWN: 16@130lbs ( +1 rep )
-Nice.
STANDING CALF RAISE MACHINE:
12@BW+40kg ( +5 kg )
12@BW+40kg ( +5 kg )
12@BW+40kg ( +5 kg )
-Strong.
Was feeling like shit, barely convinced myself to drag me to the gym, but it ended up as a big progress session. Niceeee.
this happens to me so much that I rarely listen to it anymore.. feeling like crap has almost become meaningless lmao. crazy how that happens.
fwiw, i'd much rather feel awesome/crazy amp'd though.
Now i MUST attack consistency!
nice!!
-
22 September 2016
Bodyweight@session : ???
Soreness : legs all over ( mostly quads ), chest, lats
Injuries/aches : none
1½ hours full court basketball.
Here we go again. Fitness level was horrifically horrific. Haven't felt this unfit in a looong time. My game was good however, despite not having balled for what, 5 months?
No rim jumps, sore legs plus very fast and high fatigue made me not even want to jump. Next time.
-
24 September 2016
Bodyweight@session : ~86,5kg , shit, no worries though, was over-stuffed with food and water
Soreness : none
Injuries/aches : none
HALF SQUAT:
8@22,5kg ( +2,5 kg )
6@42,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
5@92,5kg ( +2,5 kg )
5@102,5kg ( +2,5 kg )
DIPS:
7@BW
7@BW ( +1 rep )
7@BW ( +1 rep )
PUSHUPS: 24@BW ( +2 reps )
DEAD HANG CHINUPS:
7@BW
7@BW ( +1 rep )
6@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 18@45kg ( +1 rep )
SLANT BENCH LEG RAISE:
15@BW ( +3 reps )
15@BW ( +3 reps )
15@BW ( +3 reps )
45° BACK EXTENSIONS:
15@BW ( +3 reps )
15@BW ( +3 reps )
15@BW ( +3 reps )
Nice session, little progress everywhere, good difficulty feeling at everything ( hard but not too hard ).
-
26 September 2016
Bodyweight@session : ~85,5kg , hm, im either always full those days or i added a little weight. or both.
Soreness : none
Injuries/aches : none
ATG SQUAT:
4@80kg ( +2,5 kg )
7@65kg ( +2,5 kg )
7@65kg ( +2,5 kg )
-Very strong.
BENCH PRESS:
5@65kg
5@65kg
5@65kg
17@50kg ( +1 rep )
-Strong. Stayed at 65 to get a good 'feel' of them. Could have grinded 67,5.
DEAD-HANG PULLUPS:
8@BW ( +1 rep )
6@BW
6@BW
WIDE GRIP LAT PULLDOWN: 18@130lbs ( +2 reps )
-Strong.
STANDING CALF RAISE MACHINE:
12@BW+45kg ( +5 kg )
12@BW+45kg ( +5 kg )
12@BW+45kg ( +5 kg )
-Strong.
Yet another good session, niceeee.
-
27September 2016
Bodyweight@session : ???
Soreness : quads and caves a bit, also traps, WTF?
Injuries/aches : none
Went to the park.
1500m RUN : 10 minutes
-Went easy at the first 1000m, got them at 7m30s, then upped the tempo ( sth like 80% ) for the last 500m that i did in 2m30s ( so 5mins/km pace ).
Felt good, 'fluid' through the run, also pushing the last 500m was kinda easy, much easier that i would have thought.
TEMPOS:
8*150m @ 70% , starting every 2 minutes.
-Very nice, able to reach and beat the 35 seconds target. Sudden big dropoff at 7th and 8th ( big fatigue + times at ~38s ) so called it a day.
-
28 September 2016
Bodyweight@session : ~84,75kg , sub 85 again besides being well fed, nice.
Soreness : quads ( very little ) and glutes ( mild )
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@30kg
5@40kg
3@45kg
3@50kg
2+0@55kg
-Great power but have forgotten the movement, felt awkward. Failed third rep@55 for no reason.
DEADLIFT:
5@40kg
5@60kg
5@80kg
3@90kg
2@100kg
1@110kg
1@120kg
-Grip feeling weird, hands forgot how it is to pull such weights. Legs good, 110 flew up, 120 a little harder. Would grind 130 but kept it safe.
DB SHRUGS:
12@20kg each hand
12@20kg each hand
12@20kg each hand
12@20kg each hand
SUPERSET:
S1: Z-BAR CURLS 12@25kg
S2: TRICEP PUSHDOWN 12@120lbs
Info: 4 rounds.
Fun session.
-
29 September 2016
Bodyweight@session : ???
Soreness : traps, glutes, quads, all just a little bit
Injuries/aches : none
1½ hours full court basketball.
Fitness better. But still very far away from good. Current state is gassing out every 3-4 plays i go hard, then need to take it easy for 2-3 plays to recover.
No rim jumps again, too fatigued.
For the shoes junkies:I played for the first time in my Rose 6 boost. Straight up beast. This boost feeling is awesome, plushy like the softest thickest nike air max and at the same time firm and responsive like the best nike zoom. Still not at a fitness level to really push them though, so i can't really review them yet, stay tuned.
-
29 September 2016
Bodyweight@session : ???
Soreness : traps, glutes, quads, all just a little bit
Injuries/aches : none
1½ hours full court basketball.
Fitness better. But still very far away from good. Current state is gassing out every 3-4 plays i go hard, then need to take it easy for 2-3 plays to recover.
No rim jumps again, too fatigued.
For the shoes junkies:I played for the first time in my Rose 6 boost. Straight up beast. This boost feeling is awesome, plushy like the softest thickest nike air max and at the same time firm and responsive like the best nike zoom. Still not at a fitness level to really push them though, so i can't really review them yet, stay tuned.
ya i remember Rose saying "they always feel new" .. other people saying that also.
sick.
i was looking to see if they have any flats with boost soles, haven't been able to find any .. but just found this:
http://solecollector.com/news/2016/08/adidas-adizero-prime-avanti-boost
http://www.adidas.com/us/adizero-prime-avanti-shoes/AF5636.html
actually looks pretty sick but .. ridiculously overpriced.
-
They do feel new for a long time, one of boost's huge advantages compared to other foams is durability.
As for racing flats ( not track ) i think their prime model is the adios : http://www.adidas.gr/adizero-adios-3-shoes/AQ2429.html\
230g / 8 oz, i guess that is too heavy for you?
Then there are the takumis that LBSS mentioned the other day, those are light ( 175g / ~6oz ). But i think it has boost only at forefoot, that's why i didn't order them as i said that day : http://www.adidas.gr/adizero-takumi-ren-3-shoes/AQ2436.html
If you were to try a boost shoe, id suggest the full length one ( adios ) so you have a complete idea about this hocus-pocus foam.
-
Once again, i am interested in adding some form of cardio at gym days. Not for weight/fat control, but for improving my basketball fitness levels. A typical training week for me will have 2-3 days of gym, 1 day of full court bball and 1 day of 'track' training. I need to add a little more cardio training, 1 day of track is not enough. But it is not realistic to expect i will fit a 2nd one to my schedule. So i thought of adding some 10-20 minutes of HIIT cardio work after weights. Options are : treadmill, rower and stationary bike. I would prefer the two latter so i don't need to bring 2 pair of shoes to the gym.
So rower or bicycle? And under what scheme? I was thinking one day rower and one day bicycle , both mid resistance intervals 1 minute 90-100% / 1 minute 30-40%.
Any objections/suggestions?
-
They do feel new for a long time, one of boost's huge advantages compared to other foams is durability.
As for racing flats ( not track ) i think their prime model is the adios : http://www.adidas.gr/adizero-adios-3-shoes/AQ2429.html\
230g / 8 oz, i guess that is too heavy for you?
Then there are the takumis that LBSS mentioned the other day, those are light ( 175g / ~6oz ). But i think it has boost only at forefoot, that's why i didn't order them as i said that day : http://www.adidas.gr/adizero-takumi-ren-3-shoes/AQ2436.html
If you were to try a boost shoe, id suggest the full length one ( adios ) so you have a complete idea about this hocus-pocus foam.
ya 8 oz is very heavy to me.. and damn @ $140 (off the site).
the construction of the takumi's looks really nice:
http://gearselected.com/adidas-takumi-sen-3-boost-review-adizero-racing-flat-shoe/
damn @ ~7 oz.
cool thanks for the info!
pc
-
Once again, i am interested in adding some form of cardio at gym days. Not for weight/fat control, but for improving my basketball fitness levels. A typical training week for me will have 2-3 days of gym, 1 day of full court bball and 1 day of 'track' training. I need to add a little more cardio training, 1 day of track is not enough. But it is not realistic to expect i will fit a 2nd one to my schedule. So i thought of adding some 10-20 minutes of HIIT cardio work after weights. Options are : treadmill, rower and stationary bike. I would prefer the two latter so i don't need to bring 2 pair of shoes to the gym.
So rower or bicycle? And under what scheme? I was thinking one day rower and one day bicycle , both mid resistance intervals 1 minute 90-100% / 1 minute 30-40%.
Any objections/suggestions?
i'd go with the rower since it's upper + lower.. tbh i don't know if you should even alternate bicycle/rower, for now at least.. probably would be better to just stick to one and make some progress (so you can push yourself harder) on it using various hiit protocols. so personally, rower both days.
as for protocols, not sure.. what you listed sounds fine, but you might also want a long duration rowing day.. how far do you go @ ~1min of 90-100% intensity? how many sets do you think you could do of that?
pc!
-
^I have no idea, i'll have to check where i am. I have rowed very little so far, i think one or two years ago trying to do sth similar with now. Lemme check.
Ok, here it is:
7 September 2015
ROWING MACHINE:
5 mins, lol. Covered 930m, average 30spm@80W. Shit is hard. Gonna have to build up to 20minutes, maybe cut down on effort a bit, not sure i can keep that pace for 20 minutes.
So it is ~200m/min at steady state rowing, so what, ~250-300@100%? We'll see.
I'll do what you said, makes more sense for tracking/progressing indeed. Thanks!
3 October 2016
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
Went to the park.
15-20' dynamic warmup/jogging.
5 minutes rest
1 MILE RUN PR ATTEMPT : 8'20'' , fail.
-First 500m was ~70% , next 500 was ~90% and last part was all out.
Should have gone faster at first part, i supposedly saved energy for the finish but i was way after exhaustion at that either way.
Got to 12kmh speed ( 5 mins km pace ) initially at that last all out part, but couldn't keep it for the whole 500m, it dropped to ~11 ).
Disappointed, wanted to break 8' even if it was 7'59''. At least that is the second fastest ever ( PR = 8' , previous second fastest = 8'30'' ).
-
^I have no idea, i'll have to check where i am. I have rowed very little so far, i think one or two years ago trying to do sth similar with now. Lemme check.
Ok, here it is:
7 September 2015
ROWING MACHINE:
5 mins, lol. Covered 930m, average 30spm@80W. Shit is hard. Gonna have to build up to 20minutes, maybe cut down on effort a bit, not sure i can keep that pace for 20 minutes.
So it is ~200m/min at steady state rowing, so what, ~250-300@100%? We'll see.
I'll do what you said, makes more sense for tracking/progressing indeed. Thanks!
cool!
3 October 2016
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
Went to the park.
15-20' dynamic warmup/jogging.
5 minutes rest
1 MILE RUN PR ATTEMPT : 8'20'' , fail.
-First 500m was ~70% , next 500 was ~90% and last part was all out.
Should have gone faster at first part, i supposedly saved energy for the finish but i was way after exhaustion at that either way.
Got to 12kmh speed ( 5 mins km pace ) initially at that last all out part, but couldn't keep it for the whole 500m, it dropped to ~11 ).
Disappointed, wanted to break 8' even if it was 7'59''. At least that is the second fastest ever ( PR = 8' , previous second fastest = 8'30'' ).
nice!
i like going faster initially.. every time i do like you did (slower initially, then pick it up and try to finish hard), i run bad. I'd rather use my gas up early then gut it out & try to sprint at the end. One thine i've noticed is that, if I go fast early, when I start gutting it out, even though I feel alot slower i'm still going faster than I perceive.. so it gives me confidence to just keep pushing even though I feel slow. (i've realized that by looking at the data/GPS data).
I'm extremely bad at pacing though so, i'm definitely not the one who should give advice on it. hah.
pc!
-
Yes, i suck at pacing too. I suck at running generally, lol. But i think i agree, starting fast and gutting out worked better for me in the past for the mile. It felt slower and was more tiring but the times were better. Thanks again.
4 October 2016
Bodyweight@session : ~84,5kg
Soreness : tired legs from running, not exactly sore, that stiff feeling
Injuries/aches : none
ATG SQUAT:
4@85kg ( +5 kg )
7@65kg
7@65kg
-What an idiot! I wanted to re-do last weeks max load to get a better feel of it. And i did, but it was awful, got my reps but they were very hard. On the contrary, the 7s were much easier.
And then i discovered i remembered wrong, it was 80 and not 85 that i did last time! Oh well, forced progress and also a good season milestone achieved ( max set was over BW ).
Next time bringing it down to 82.5, which was the plan anyway.
BENCH PRESS:
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
15@52,5kg ( +2,5 kg ) , ( -2 reps )
-Very strong. Approaching PR levels ( 3x5@70+17@55 ) , which was achieved being 4kg heavier too. Nice.
DEAD-HANG PULLUPS:
8@BW
7@BW ( +1 rep )
6@BW
WIDE GRIP LAT PULLDOWN: 18@130lbs
-Small but constant progress here.
STANDING CALF RAISE MACHINE:
12@BW+50kg ( +5 kg )
12@BW+50kg ( +5 kg )
12@BW+50kg ( +5 kg )
-It is starting to get heavy. Can go much heavier but i am being VERY script with maxinal ROM at both ends. It works better that way.
-
6 October 2016
Bodyweight@session : ???
Soreness : chest, lats, traps, quads, hamstrings, glutes, calves
Injuries/aches : none
1½ hours full court basketball.
Fitness a tiny bit better. Still bad. Destroying my jumping too, i get so fatigued and gassed out that i don't even want to jump at all, plus my in-game jumping is way submax.
No rim jumps again, next time i will jump no matter what, i need a hardwood jumping reference.
For the shoes junkies: 2nd time wearing the Rose 6 and it feels even better. This ultra cushioned but also ultra responsive combination is amazing. Also, FWIW, it feels great to to SLRVJs in them, very stable takeoff and very safe landing. Said an overage overweight horrible SL jumper.
-
8 October 2016
Bodyweight@session : ~85kg
Soreness : legs tired/tight
Injuries/aches : none
HALF SQUAT:
8@20kg ( -2,5 kg )
7@40kg ( -2,5 kg )
6@60kg ( -2,5 kg )
5@80kg ( -2,5 kg )
5@90kg ( -2,5 kg )
5@100kg ( -2,5 kg )
-Not having done those for 2 weeks plus dead legs lead me to take a step back. Not that i can notice this 2,5kg difference either when adding or removing but whatever.
DIPS:
8@BW ( +1 rep ) , season best
8@BW ( +1 rep ) , season best
7@BW
PUSHUPS: 24@BW
-Strong.
DEAD HANG CHINUPS:
8@BW ( +1 rep ) , season best
7@BW
6@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 15@50kg ( +5 kg ) , ( -3 reps )
-Strong.
SLANT BENCH LEG RAISE:
15@BW
15@BW
14@BW ( -1 rep )
-Tried doing those with straighter legs. Ended up failing at last set, lol.
45° BACK EXTENSIONS:
15@BW
15@BW
15@BW
-Improvement here. Still working with glute drive, i think i need one more session before i add weight.
Legs are becoming more and more tight/tired, of course, i keep pushing them but never EVER stretch/foam roll them. Same old story. Let's see if i can change it.
-
10 October 2016
Bodyweight@session : ~85,5kg
Soreness : quads still a little tired
Injuries/aches : none
ATG SQUAT:
4@82,5kg ( -2,5 kg )
7@65kg
7@65kg
-Got back to my normal training weight as planned. Was harder than i wanted, mostly due to legs being too tight. Gotta SMR them, it is not a luxury but an urgent need.
65kg back-off sets pretty strong though.
BENCH PRESS:
5@70kg ( +2,5 kg )
4@70kg ( +2,5 kg ) , ( -1 rep )
5@70kg ( +2,5 kg )
14@55kg ( +2,5 kg ) , ( -1 rep )
-Crazy progress here. Can't understand what is happening, my chest has always been ultra weak and ultra slow to progress.
Now it feels like i can progress each week. I'll take it, lol.
DEAD-HANG PULLUPS:
8@BW
7@BW
7@BW ( +1 rep )
WIDE GRIP LAT PULLDOWN: 14@140lbs ( +10 lbs ) , ( -4 reps )
-Good.
STANDING CALF RAISE MACHINE:
12@BW+50kg
12@BW+50kg
12@BW+50kg
-Stayed at same load because last time it felt a bit challenging. Dominated it, adding next time.
-
Somehow strained my left trapezius muscle , the 'inner' side ( all along next to the spine ). No idea how. No training last two days. Feels much better today, will try to play bball.
Did some body measurements though, my morning stats are 84kg (~185lbs ) , 87.5cm ( ~34½'' ) waist, ~16% bf. That is good numbers for me.
-
Somehow strained my left trapezius muscle , the 'inner' side ( all along next to the spine ). No idea how. No training last two days. Feels much better today, will try to play bball.
Did some body measurements though, my morning stats are 84kg (~185lbs ) , 87.5cm ( ~34½'' ) waist, ~16% bf. That is good numbers for me.
sucks :( i think i did the exact same thing this evening ony my right side. hoping it isnt spinal but it may be cervical spine related .. yikes. will see how it fares over the next coupla days. hope yours is just muscular, they heal pretty quick
-
^Thanks for the positive thoughts man. Spine stuff sucks bigtime. This one was clearly muscular though. Just very annoying to miss training days from such stupid things.
13 October 2016
Bodyweight@session : ???
Soreness : quads tight
Injuries/aches : left trapezius?
1½ hours full court basketball.
Fitness yet again a tiny bit better. Not bad anymore, still far from good though. Trap didn't bug at all during the game which was a good surprise. Legs very tight, of course i haven't done anything though, lol, what a lost case this is. No rim jumps again. Generally jumps feel bad. I do get a good share of blocks and rebounds, i still have the 'blocker' tag and create some intimidation when they approach the rim, but it feels like i am jumping 3-4'' lower than i should.
-
15 October 2016
Bodyweight@session : ~85kg
Soreness : legs tired/tight
Injuries/aches : none , at the beginning :ninja:
HALF SQUAT:
10@25kg ( +5 kg )
8@45kg ( +5 kg )
6@65kg ( +5 kg )
5@85kg ( +5 kg )
5@95kg ( +5 kg )
5@105kg ( +5 kg )
-Veeery nice.
DIPS:
8@BW
8@BW
8@BW ( +1 rep ) , season best
PUSHUPS: 15@BW , POP!
-The damn trapezius injury re-flared, out of nowhere. :raging:
Felt like a classic pull the moment it happened, that sharp intense focused pain, literally feeling the muscle fibers tear. FML.
Went on to try and finish my workout with whatever movement didn't feel painful:
SEATED HORIZONTAL CHEST PRESS MACHINE: 15@90lbs , make up for unfinised pushups, no pain
DEAD HANG CHINUPS:
7@BW ( -1 rep )
7@BW
6@BW
-No pain, weird.
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 5@50kg , pain , 25@35kg, no pain.
SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW
45° BACK EXTENSIONS:
15@BW
15@BW
15@BW
-Those got too easy, should have added weight already.
Re-flared injury was much worse than the initial. Pretty annoying pain. Used NSAIDs and capsicum plasters all weekend. Much much better now ( Monday noon). Still some pain though. No gym today, will give it some more time to rest and heal.
-
15 October 2016
DIPS:
8@BW
8@BW
8@BW ( +1 rep ) , season best
PUSHUPS: 15@BW , POP!
-The damn trapezius injury re-flared, out of nowhere. :raging:
Felt like a classic pull the moment it happened, that sharp intense focused pain, literally feeling the muscle fibers tear. FML.
fu*k man that sucks.. :raging:
you'd think if anything it would have re-tore on dips .. those are pretty intense for scapular stabilization etc.
Re-flared injury was much worse than the initial. Pretty annoying pain. Used NSAIDs and capsicum plasters all weekend. Much much better now ( Monday noon). Still some pain though. No gym today, will give it some more time to rest and heal.
ya sounds bad from the "literally feeling the muscle fibers tear" comment.. glad you're doing better already though man.
pc
-
Thanks man. Not as bad as it sounded, i may be too vivid on my descriptions, lol, sorry. I did feel that tearing feeling, like a knife was cutting the fibers, but not throughout the whole trapezius muscle depth, just on the surface. It was not like cutting bread slices, more like carving fish for coocking, get it? It wasn't light either though, I did have problem sleeping for two nights, waking up from the pain whenever the muscle was stretched/flexed. But it was obvious from the beginning it is not a serious tear, just a week-10 days thing. Around 80-85% today, will go to the gym but won't push my luck, will go low weight - high volume and very cautious at everything.
-
18 October 2016
Bodyweight@session : ~85.25kg
Soreness : none
Injuries/aches : left trap , ~90% now
HORIZONTAL LEG PRES:
10@100lbs
10@200lbs
10@300lbs
10@400lbs
10@450lbs
7@495lbs
HORIZONTAL CHEST PRESS MACHINE:
10@50lbs
10@65lbs
10@80lbs
10@95lbs
10@110lbs
WIDE GRIP LAT PULLDOWN:
10@100lbs
10@110lbs
10@120lbs
10@130lbs
8@140lbs
STANDING CALF RAISE MACHINE:
12@BW+55kg ( +5 kg )
12@BW+55kg ( +5 kg )
12@BW+55kg ( +5 kg )
-Easy besides adding weight, nice.
-Did a machine gym day, didn't want to challenge my trap with anything 'free'. Went well. There was only some very mild discomfort/tightening at the two heaviest sets of pulldowns, everything else was totally pain-free. Might even try to play basketball tomorrow.
Leg press was... very nice! I know we are supposed to hate it but i liked it a lot. Really consider adding some volume pressing as squat complement. I know squat is a totally different movement, involving core and CNS, but think about just legs a bit : My max ATG squat currently is 4@85kg , add 80% of my weight so my legs can deep-squat 4 reps @150kg , so you can't really ignore the ability/potential of deep-pressing 7 reps @225kg , amiright???
-
re: leg press
fwiw, I don't think we should hate it (i know you were kindof kidding). It seems like it could be a useful assistance tool - but i'd personally choose something involving barbell assistance. So ya it's definitely not useless, it is activating muscle fibers ;f
If you add it in, curious to see what you think of it after utilizing it for a while.
pc!
-
Yeah, fuck leg-press, all this ego-pumping tonnage didn't do shit for my legs , 4@85kg squat >>>>> 10@220kg leg-press.
20 October 2016
Bodyweight@session : ???
Soreness : quads tight
Injuries/aches : left trap , 95% or so
1½ hours full court basketball.
Incredibly better fitness. But i haven't run at all lately. So what happened? I just minimized ( actually zeroed ) alcohol and cigars consumption last week. Man, all the difference in the world, just from one week. Literally incredible. On a mission to keep that up lately.
Jumping is still sub-par though. There was this play that i followed a fast break from the main corridor and i jumped for the follow in case the winger loses the lay-up. Lane was free, got a perfect run-up and plant, i am used to get palm at rim at such situations, or double hand rim touch. Man, i didn't even get rim, and i missed it by a lot too, current in-game DLRVJ = ~22'' :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:.
Legs are still and ever too tight. Quads hurt a bit when i jump, always. Idk, I'm thinking i might have developed quads tendonitis? Will never now until i get my ass down to stretch and SMR.
-
Yeah, fuck leg-press, all this ego-pumping tonnage didn't do shit for my legs , 4@85kg squat >>>>> 10@220kg leg-press.
20 October 2016
Bodyweight@session : ???
Soreness : quads tight
Injuries/aches : left trap , 95% or so
1½ hours full court basketball.
Incredibly better fitness. But i haven't run at all lately. So what happened? I just minimized ( actually zeroed ) alcohol and cigars consumption last week. Man, all the difference in the world, just from one week. Literally incredible. On a mission to keep that up lately.
that'll do it.. (cutting out cigars/alcohol) hah.
also i've found lately .. a TON of watermelon a few hours before an endurance/speed session and I feel ridiculous.. i think that's my new performance-enhancing-pregame-food. hydration + sugar all in one.
i still like bananas the day before & day of.. but i think a ton of watermelon is my new go-to for pre-important-performance.
Jumping is still sub-par though. There was this play that i followed a fast break from the main corridor and i jumped for the follow in case the winger loses the lay-up. Lane was free, got a perfect run-up and plant, i am used to get palm at rim at such situations, or double hand rim touch. Man, i didn't even get rim, and i missed it by a lot too, current in-game DLRVJ = ~22'' :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:.
Legs are still and ever too tight. Quads hurt a bit when i jump, always. Idk, I'm thinking i might have developed quads tendonitis? Will never now until i get my ass down to stretch and SMR.
i've been stretching my quads alot lately.. i tell you, at night, my quads are sooo much more flexible -> and I run a ton faster.. i just fly at night. In the morning, my quads are tight .. takes me alot longer to warmup, get loose, etc.. and even when i'm running, i still feel nothing like how I do in the evening.
i scratched the SMR .. felt like it was tearing me up more than helping. I've been back on stretching but, trying to go really light. Trying my hardest never to force anything or get "greedy" on a stretch.. I think it's definitely making a difference in my running.
the biggest thing i've noticed is.. with standing quad stretch, in the evening I can use one hand (grabbing my ankle) and get my heel to my butt easily.. in the morning, initially it feels like ~4+ inches away.. and it takes a while to get heel to butt... seems like a significant difference (time of day / flexibility).
so ya, at least get some stretching in.. ;f I know i've recommended it a bunch but, even if it's just during your lifting sessions, i think it's better than nothing. Back when I was doing the LTMP stuff, I felt like I do now - in the evening. Legs are just so snappy/explosive.
sorry my wording is all wrecked, im actually eating watermelon. :motherofgod:
pc!
-
lol yep i bet cutting cigars helps with breathing.
-
Yup, both right obviously! I'll try to stay 'clean' and get to stretch. Can't promise i will do it. But i will try, hard!
22 October 2016
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : left trap, ~95%
HALF SQUAT:
10@20kg ( -5 kg )
8@40kg ( -5 kg )
6@60kg ( -5 kg )
5@80kg ( -5 kg )
5@100kg ( +5 kg )
5@110kg ( +5 kg ) , season best
-Great! Changed the ramping function a bit. 110kg didn't even feel hard, good stuff.
DIPS:
9@BW ( +1 rep ) , season best
8@BW
8@BW
PUSHUPS:
SEATED HORIZONTAL CHEST PRESS MACHINE: 17@80lbs
-Mentally defeated by pushups that injured me last week, just thinking of doing them made me feel injury re-flaring lol.
DEAD HANG CHINUPS:
8@BW ( +1 rep ) , ties season best
7@BW
6@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 16@50kg ( +1 rep )
-Very nice.
SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW
-Nice
45° BACK EXTENSIONS:
15@BW+5kg ( +5 kg )
14@BW+5kg ( +5 kg ) , ( -1 rep )
14@BW+5kg ( +5 kg ) , ( -1 rep )
-Welcome weighted. Failed to get last rep in last 2 sets, surprising how holding a 5kg plate at my chest made such a difference.
Overall very nice workout.
-
24 October 2016
Bodyweight@session : ~84,75kg
Soreness : none?
Injuries/aches : left trap , > 95% now
ATG SQUAT:
4@82,5kg
7@65kg
7@67,5kg ( +2,5 kg )
-Small improvement in the heavy set form. Huge improvement in the volume sets form, it's been a while since i did so upright squats with a challenging -for me- weight+reps scheme.
BENCH PRESS:
4@70kg ( -1 rep )
4@70kg
4@70kg ( -1 rep )
15@55kg ( +1 rep )
-Last week's de-training had consequences, was a bit weaker. Still strong for me.
DEAD-HANG PULLUPS:
9@BW ( +1 rep ) , season best!
7@BW
7@BW
WIDE GRIP LAT PULLDOWN: 16@140lbs ( +2 reps )
-Strong!
STANDING CALF RAISE MACHINE:
12@BW+55kg
12@BW+55kg
12@BW+55kg
-Good.
-
27 October 2016
Bodyweight@session : ~86kg , no idea why
Soreness : some slight quads soreness
Injuries/aches : none
DEADLIFT:
10@20kg
8@40kg
6@60kg
5@80kg
3@90kg
2@100kg
1@110kg
1@120kg
1@130kg , season best!
-Great. Wasn't even that hard, could surely grind 140. Havent DLed for a month though so AELS. Also no trap bugging at all so i consider it fully healed.
DB SHRUGS:
12@20kg each hand
12@20kg each hand
12@20kg each hand
12@20kg each hand
SUPERSET:
S1: Z-BAR CURLS 12@25kg
S2: TRICEP PUSHDOWN 12@140lbs
Info: 4 rounds.
-
sick @ deadlift.. also, i imagine if there were anything that would wreck your trap it would be deadlifting (and maybe parallel bar dips).
have you been stretching??? :derp:
if you stretch, maybe you should list it (since it's so rare).
my morning quad/hamstring ROM has really improved over the last month.. just consistent standing quad & standing two-leg hamstring stretches. I keep forgetting to stretch my calves tho.. need to do that soon actually. I'm stretching very light, not forcing anything at all. Trying to make sure I don't have an aggressive-mindset for stretching. I think that's been one of my problems; in the past i've taken my aggressive-mindset to stretching and that's how I accumulated some serious stretching-related injuries.. but ya this light daily stretching seems to have kicked in. I like it.
light stretching for performance/strength gains, hypnotize yourself! ;f
pc
-
sick @ deadlift.. also, i imagine if there were anything that would wreck your trap it would be deadlifting (and maybe parallel bar dips).
have you been stretching??? :derp:
if you stretch, maybe you should list it (since it's so rare).
my morning quad/hamstring ROM has really improved over the last month.. just consistent standing quad & standing two-leg hamstring stretches. I keep forgetting to stretch my calves tho.. need to do that soon actually. I'm stretching very light, not forcing anything at all. Trying to make sure I don't have an aggressive-mindset for stretching. I think that's been one of my problems; in the past i've taken my aggressive-mindset to stretching and that's how I accumulated some serious stretching-related injuries.. but ya this light daily stretching seems to have kicked in. I like it.
light stretching for performance/strength gains, hypnotize yourself! ;f
pc
Light morning stretching is so underrated. Doesn't have to be heavy. I've never felt so good as when I used to do light dynamic stretches (leg and arm swings) in the mornings. Set me up for the rest of the day.
-
^Thanks both, I'll try to go with this morning thing, looks promising and anyway whatever i do is better than nothing.
Andrew, of course i'll log if i stretch. And sadly, the fact i didn't log means i didn't stretch at all, only between squat sets.
29 October 2016
Bodyweight@session : ~83,5kg , yay, 2 days of light eating, drained.
Soreness : none
Injuries/aches : none
HALF SQUAT:
10@22,5kg ( +2,5 kg )
8@42,5kg (+2,5 kg )
6@62,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
5@102,5kg ( +2,5 kg )
5@112,5kg ( +2,5 kg ) , season best
-Decently hard. Very solid. Good for more.
DIPS:
10@BW ( +1 rep ) , season best , i think it ties :personal-record: ?
8@BW
6@BW+6kg ( +6 kg ) , ( -2 reps )
PUSHUPS: 26@BW , season best!
-Great, added weighted set, next time all weighted.
DEAD HANG CHINUPS:
9@BW ( +1 rep ) , season best , i think ties all time :personal-record: ?
8@BW ( +1 rep )
6@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 16@50kg
-Strong!
SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW
-Nice, straigher legs
45° BACK EXTENSIONS:
15@BW+5kg
15@BW+5kg ( +1 rep )
15@BW+5kg ( +1 rep )
-Got all reps. Damn hard. Weird, the more I flex glute and hams the more my back feels them when doing them. But next day no back soreness, all PC, so ok.
31 October , AM:
Light dynamic warmup and light stretching session , :wowthatwasnutswtf: :almostascoolasnyancat: :goodjobbro: :motherofgod:
-
sick @ deadlift.. also, i imagine if there were anything that would wreck your trap it would be deadlifting (and maybe parallel bar dips).
have you been stretching??? :derp:
if you stretch, maybe you should list it (since it's so rare).
my morning quad/hamstring ROM has really improved over the last month.. just consistent standing quad & standing two-leg hamstring stretches. I keep forgetting to stretch my calves tho.. need to do that soon actually. I'm stretching very light, not forcing anything at all. Trying to make sure I don't have an aggressive-mindset for stretching. I think that's been one of my problems; in the past i've taken my aggressive-mindset to stretching and that's how I accumulated some serious stretching-related injuries.. but ya this light daily stretching seems to have kicked in. I like it.
light stretching for performance/strength gains, hypnotize yourself! ;f
pc
Light morning stretching is so underrated. Doesn't have to be heavy. I've never felt so good as when I used to do light dynamic stretches (leg and arm swings) in the mornings. Set me up for the rest of the day.
nice. get back on that! ;f
fwiw, my dog's always stretch before getting out of my bed.. they do a few stretches while they wag their tail, then they sprint out of bed looking to play outside. hah.
31 October , AM:
Light dynamic warmup and light stretching session , :wowthatwasnutswtf: :almostascoolasnyancat: :goodjobbro: :motherofgod:
:headbang: :highfive: :headbang: :highfive: :headbang: :highfive: :headbang: :highfive:
-
31 October 2016
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
ATG SQUAT:
4@82,5kg
7@67,5kg ( +2,5 kg )
7@67,5kg
-Great. Good form at heavy set, awesomeness at volumes. Advancing.
BENCH PRESS:
5@70kg ( +1 rep )
4@70kg
5@70kg ( +1 rep )
16@55kg ( +1 rep )
-Great.
DEAD-HANG PULLUPS:
8@BW ( -1 rep )
7@BW
6@BW ( -1 rep )
WIDE GRIP LAT PULLDOWN: 17@140lbs ( +1 reps ) , season best!
-Weirdly weak pullups, felt off, strong pulldown drop-set!
STANDING CALF RAISE MACHINE:
12@BW+60kg ( +5 kg )
12@BW+60kg ( +5 kg )
12@BW+60kg ( +5 kg )
-Strong.
1 November AM : Light dynamic warmup and light stretching session , 2 days in a row, PR!!! lol :uhhhfacepalm:
-
LDW for the win :headbang:
-
Yup, gotta keep at it! Looks like it does loosen things a lot, e.g. more than an extended stretching session at night, weird. Didn't do 2 previous mornings, did today.
Last night:
2 November 2016
Bodyweight@session : 84,5kg
Soreness : none
Injuries/aches : none
DEADLIFT:
10@20kg
8@40kg
6@60kg
4@80kg ( -1 rep )
3@90kg
2@100kg
1@110kg
1@120kg
1@140kg , ( +10 kg ) season best!
-Awesomeness. 140kg wasn't easy and wasn't pretty, but it wasn't an ugly grinder either, something in the middle, 3-4s with some back rounding. Maybe even happier with 120kg, it flew up in perfect form.
DB SHRUGS:
12@20kg each hand
12@20kg each hand
12@20kg each hand
12@20kg each hand
SUPERSET:
S1: Z-BAR CURLS 12@25kg
S2: TRICEP PUSHDOWN 12@140lbs
Info: 4 rounds.
C2 ROWER ( :wowthatwasnutswtf: ):
10 minutes , 1650m
Resistance level : 8
Style:HIIT , 30seconds ME , 90 seconds easy ( ~25spm )
Max pace i saw was at the end of the 4th of 5 sprints, 2m/500m, the others would max at around 2m10s/500m
C2 is funnnnn! Also was much less tiring than i expected. Being smoke-free is such a game-changer!
This 2m/500m max pace i got, if i could keep it steady i would do 2km in 8m , that is a WR time :headbang: :headbang: :headbang:
......................................................... in the 85-89 age group for males and 70-79 for females ! :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:
-
Yup, gotta keep at it! Looks like it does loosen things a lot, e.g. more than an extended stretching session at night, weird. Didn't do 2 previous mornings, did today.
Last night:
2 November 2016
Bodyweight@session : 84,5kg
Soreness : none
Injuries/aches : none
DEADLIFT:
10@20kg
8@40kg
6@60kg
4@80kg ( -1 rep )
3@90kg
2@100kg
1@110kg
1@120kg
1@140kg , ( +10 kg ) season best!
-Awesomeness. 140kg wasn't easy and wasn't pretty, but it wasn't an ugly grinder either, something in the middle, 3-4s with some back rounding. Maybe even happier with 120kg, it flew up in perfect form.
DB SHRUGS:
12@20kg each hand
12@20kg each hand
12@20kg each hand
12@20kg each hand
SUPERSET:
S1: Z-BAR CURLS 12@25kg
S2: TRICEP PUSHDOWN 12@140lbs
Info: 4 rounds.
C2 ROWER ( :wowthatwasnutswtf: ):
10 minutes , 1650m
Resistance level : 8
Style:HIIT , 30seconds ME , 90 seconds easy ( ~25spm )
Max pace i saw was at the end of the 4th of 5 sprints, 2m/500m, the others would max at around 2m10s/500m
C2 is funnnnn! Also was much less tiring than i expected. Being smoke-free is such a game-changer!
This 2m/500m max pace i got, if i could keep it steady i would do 2km in 8m , that is a WR time :headbang: :headbang: :headbang:
......................................................... in the 85-89 age group for males and 70-79 for females ! :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:
Haha I feel you bro I recently broke the 500m c2 wr for males 13 years old and younger. :headbang:
Nonetheless... great progress on your lifting lately... keep them :personal-record: 's coming! :strong:
-
^Thanks man. Yup, that's all that is to it, keep pushing hard and gains will keep coming.
3 November 2016
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1½ hours full court basketball.
As expected, fitness level is skyrocketing just from not smoking. This is really great. I didn't gas-out at all this time. And i didn't skip any plays either, was chasing/following all fast breaks, playing active role ( off the ball, screens etc ) in all plays. It is amazing, you get to enjoy basketball so much more when you have the lungs for it.
Jumping was horrible though. Did a few rim jumps, total disaster: ~22'' SVJ , 26'' RVJ, barely touching rim, WTF! Ingame was the same thing, didn't get any blocks at all for the first time this season. Rebounding was bleh too. This is VERY demotivating, destroyed the good mood i had from the first paragraph. Training every year all year to jump high and then you get shit like that!
Maybe it was a CNS thing ( maxing out DL previous evening plus a very poor sleep night, 4-9am ). Or maybe i am not recovering well from hitting legs in the gym 3*week. I am leaning towards CNS because everything was a bit off, thinking vs doing had a big lag.
Ok, just a bad bball day, let's not make a drama out of it, see what happens next week.
-
5 November 2016
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
HALF SQUAT:
10@20kg ( -2,5 kg )
8@40kg ( -2,5 kg )
6@60kg ( -2,5 kg )
5@80kg ( -2,5 kg )
5@100kg ( -2,5 kg )
5@115kg ( +2,5 kg ) , season best!
-Great! Lost a few inches of depth at top set but still legit, knee angle was like 92-93 degrees instead of 88-90 of lighter sets. Gonna stay there to get those inches/degrees.
DIPS:
6@BW+5kg
5@BW+5kg
5@BW+5kg
10@BW ties PR
-Strong! Switched to weighted. So also replaced pushups-to-failure drop set with BW-dips-to-failure.
DEAD HANG CHINUPS:
9@BW ties PR
7@BW ( -1 rep )
7@BW ( +1 rep )
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 17@50kg ( +1 rep )
-Strong!
SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW
-Working on getting legs as straight as possible. Slow but constant progress.
45° BACK EXTENSIONS:
15@BW+5kg
15@BW+5kg
15@BW+5kg
-Progress here too. Probably adding weight next time.
-
7 November 2016
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
ATG SQUAT:
4@85kg ( +2,5 kg )
7@70kg ( +2,5 kg )
7@70kg ( +2,5 kg )
-Beast, best squat session of the year by far, heaviest AND best form.
BENCH PRESS:
5@70kg
5@70kg ( +1 rep )
5@70kg
16@55kg
-3x5@70 ties lifetime PR. I was 2-3kg heavier too back then so.... :personal-record: :wowthatwasnutswtf:
DEAD-HANG PULLUPS:
10@BW ( +2 reps ) , season best, ties lifetime PR!
7@BW
7@BW ( +1 rep )
WIDE GRIP LAT PULLDOWN: 17@140lbs
-Beast.
STANDING CALF RAISE MACHINE:
12@BW+65kg ( +5 kg )
12@BW+65kg ( +5 kg )
11@BW+65kg ( +5 kg ) , ( -1 rep )
-Second week on the row adding weight. VERY strict with form/ROM hence the fail at last set.
-
Forgot to log, been doing the morning-light-dynamic-warmup-and-stretching evvery day this week except from today.
Last night:
9 November 2016
Bodyweight@session : 85,5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@25kg
5@30kg
5@35kg
5@40kg
3@45kg
3@50kg
3@55kg
-Welcome back HPC. Very rusty, so took it easy, many sets with light weights to catch up with technique and feeling. Good call, 55kg was kinda fugly despite not feeling that heavy.
DEADLIFT:
10@20kg
8@40kg
6@60kg
4@80kg
3@90kg
2@100kg
1@110kg
1@120kg
1@140kg
MSEM : 6x1@110kg
-Decided to stop going for 1RM and switch to MSEM, that should help next day's bball too ( less CNS drain, more CNS stim ).
Used 45 seconds breaks. 110kg was fairly easy. Gonna ramp that up slowly, no rush, ideally in the end i would want to reach doing 6x1 with current max ( 140 ) and perfect form.
DB SHRUGS:
Z-BAR CURLS
TRICEP PUSHDOWN
C2 ROWER
Didn't do any of those. Instead, figured it would be more beneficial for me at this point to spend the 30 more minutes i had to spare at the gym doing....
FOAM ROLL: IT band, quads, hams, glutes
STATIC STRETCHING : every leg muscle!
-Felt awesome. Sooo much tightness, sooo much pain and sooo much release.
:wowthatwasnutswtf: :highfive: :headbang:
-
reach doing 6x1 with current max ( 140 ) and perfect form.
DB SHRUGS:
Z-BAR CURLS
TRICEP PUSHDOWN
C2 ROWER
Didn't do any of those. Instead, figured it would be more beneficial for me at this point to spend the 30 more minutes i had to spare at the gym doing....
FOAM ROLL: IT band, quads, hams, glutes
STATIC STRETCHING : every leg muscle!
-Felt awesome. Sooo much tightness, sooo much pain and sooo much release.
:wowthatwasnutswtf: :highfive: :headbang:
:highfive: :highfive: :highfive: :highfive: :highfive: :highfive:
-
10 November 2016
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1½ hours full court basketball.
Very indifferent day. Fitness was good but not better than last time, maybe a bit worse. Legs were looser than recently, so foam roll and stretch does work ( no shit! ), but not loose. Jumping felt a bit better than last time, but it was still bad. My game was bad too, i built my whole game ( offense and defense ) around high jumping all those years. Having a ~10'1'' max touch renders that invalid, so i get demotivated and also kinda useless.
Next day , legs are toasted again, VERY tight. OK, i am tired of this. I am making recovery ( stretch and foam roll ) #1 priority on my training. From now on, It will be OK if i miss a squatting day but it will not be ok if i don't stretch/SMR. DAILY!!! I will try to keep this up till Christmas, see what happens. If legs are still tired/stiff/tight/under-performing by then, i will go to check them at a sports doctor.
Word.
-
10 November 2016
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1½ hours full court basketball.
Very indifferent day. Fitness was good but not better than last time, maybe a bit worse. Legs were looser than recently, so foam roll and stretch does work ( no shit! ), but not loose. Jumping felt a bit better than last time, but it was still bad. My game was bad too, i built my whole game ( offense and defense ) around high jumping all those years. Having a ~10'1'' max touch renders that invalid, so i get demotivated and also kinda useless.
Next day , legs are toasted again, VERY tight. OK, i am tired of this. I am making recovery ( stretch and foam roll ) #1 priority on my training. From now on, It will be OK if i miss a squatting day but it will not be ok if i don't stretch/SMR. DAILY!!! I will try to keep this up till Christmas, see what happens. If legs are still tired/stiff/tight/under-performing by then, i will go to check them at a sports doctor.
Word.
nice.. interested to see how this goes. it's the "psychology" change that'll make the difference.
I personally have just reverted to focusing entirely on my quads (with just a little calf/hamstring).. that seems to give me the best bang-for-my-buck. I have a few weird side effects of stretching my hamstrings: hamstring tendons can get achy or painful, calves can tighten up. Also stretching my calves seems "iffy", sometimes it helps, sometimes it causes problems. So the weird thing is, it seems that stretching my quads seems to be something that "always provides benefit" - it almost seems like a cheat code.. i feel so good when I loosen them up.
so ya I think that's the key, experimenting with several flexibility/recovery techniques and then finding the stuff that provides the MOST benefit.. once we find that, then we can focus more on that, and then just throw in a few other things to be safe.
-
^Yes, it is all about mentality. Ive posted quite a few times i just gotta tune my mindset differently and prioritize recovery. Just not able to do that so far, too weak, too squat headed. Hoping it will be different this time around. And yes, it is all around the quads for me too. Vastus lateralis, hip flexors and IT bands is 90% of the deal. We will see, i hope.
Weekend update:
Friday 11/11 : 5' foam roll IT bands + 5' stretch quads
12 November 2016
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
HALF SQUAT:
10@25kg ( +5 kg )
8@45kg ( +5 kg )
6@65kg ( +5 kg )
5@90 80kg ( +10 kg )
5@105 100kg ( +5 kg )
5@115kg , ties season best , improved ROM!
-Beast! Everything felt MUCH lighter on back. Did all sets heavier, yet the top set was better, great!
DIPS:
7@BW+5kg ( +1 rep )
6@BW+5kg ( +1 rep )
5@BW+5kg
12@BW , ( +2 reps ) , lifetime :personal-record:
-Beast!
DEAD HANG CHINUPS:
10@BW ( +1 rep ) , lifetime :personal-record:
7@BW
7@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 16@50kg ( +5 kg ) , ( -1 rep )
-Beast!
SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW
-Better again. Not ready for weighted though.
45° BACK EXTENSIONS:
15@BW+7,5kg ( +2,5 kg )
15@BW+7,5kg ( +2,5 kg )
15@BW+7,5kg ( +2,5 kg )
-Very strong here too, got all reps. Will re-do that weight though to 'master' it.
RECOVERY:
20 minutes static stretch all leg muscles.
Sunday 13/11 : 10' foam roll it bands and quads , 2 sessions of 5-10' each stretch quads and glutes
-
14 November 2016
Bodyweight@session : ~86,25kg
Soreness : none
Injuries/aches : none
ATG SQUAT:
4@87,5kg ( +2,5 kg ) , season best!
7@72,5kg ( +2,5 kg ) , season best!
7@72,5kg ( +2,5 kg ) , season best!
-Aaaand , top set is now over BW :wowthatwasnutswtf:
Stretching works, legs feel much fresher and stronger. Still tight and buggy but much less. I think if i keep this up i will see a huge difference.
BENCH PRESS:
5@70kg
5@70kg
5@70kg
18@55kg ( +1 rep ) , high-rep :personal-record:
-My best benching session EVER!
DEAD-HANG PULLUPS:
9@BW ( -1 reps )
8@BW ( +1 rep )
7@BW
WIDE GRIP LAT PULLDOWN: 17@140lbs
-Total reps for 3 sets tie :personal-record:
I am at limit strength here. Maybe i should switch my 3xF to weighted and change drop-set from pulldown machine to unweighted pullups ( possibly with less ROM for more reps? ).
STANDING CALF RAISE MACHINE:
12@BW+65kg
12@BW+65kg
12@BW+65kg ( +1 rep )
-Got my 3x12 but it was tough, gonna keep being ultra strict with ROM and form and add weight when i dominate this one under those circumstances.
RECOVERY : just some quad stretching, like 5 mins total? too little but better than none.
-
^ A couple statistic notes for this session that i missed.
-All squat sets were season best!
-The 24 total reps of dead-hang pullups ( which i re-did previous week ) tie lifetime PR.
Recovery stuff:
15 November , PM : 15 mins it bands and quads foam rolling , 15-20 mins legs stretching.
16 November , AM : Light dynamic warmup + light quads stretching.
-
^ A couple statistic notes for this session that i missed.
-All squat sets were season best!
-The 24 total reps of dead-hang pullups ( which i re-did previous week ) tie lifetime PR.
Recovery stuff:
15 November , PM : 15 mins it bands and quads foam rolling , 15-20 mins legs stretching.
16 November , AM : Light dynamic warmup + light quads stretching.
nice!! :headbang: the stretch-lyfe is working well for you so far, it seems.
the quad-stretch cheat code.. seems real. :ninja:
-
^Thanks man. Really wish it is a cheat indeed. Too early to tell but signs are very encouraging so far. This is huge, if it gets my legs to feeling normal it would be a few years more that i can keep doing this, and i don't have many left, hehe. Very curious to see how basketball will feel today!
16 November 2016
Bodyweight@session : 85,5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@25kg
5@30kg
5@35kg
5@40kg
3@45kg
3@50kg
3@55kg
1@60kg ( extra set ) , season best.
-Much better hip drive in all reps and sets.
DEADLIFT:
10@20kg
8@40kg
6@60kg
4@80kg
3@90kg
2@100kg
1@110kg ( extra set )
MSEM : 6x1@115kg ( +5 kg )
-VERY good, felt great improvement at leg-driving them.
Also filmed a couple of the MSEM singles, very happy with form.
STATIC STRETCHING : 30 minutes, stretched the shit out of every single leg muscle!
-Sweeeeet.
-
17 November 2016
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1½ hours full court basketball.
Fitness improved again. If i also worked on it i could bring it to all time best, but i am very close to that even by just not smoking and balling once a week.
Legs much looser. Shit works very good! Felt faster smoother and bouncier. Felt in-game jumping was better, got a couple of blocks after a while and also rebounding was improved.
Then, at the end, although very fatigued, I decided to do a couple of rim jumps just because i felt bouncy. BAM, repeatable 10'5''/30'' , season best, 2016 best, didn't even feel maximal. :ibjumping: :ibjumping: :ibjumping:
Gotta keep at this recovery priority, just a week and it is already paying off. Still very tight, have a long way to go, but i'll take that road!
-
Friday 18/11 : 10' foam roll IT bands + 10' stretch quads
19 November 2016
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
HALF SQUAT:
10@25kg
8@45kg
6@65kg
5@85kg ( -5 kg )
5@105
5@117,5kg ( +2,5 kg ) , season best!
-Awesome. Those are going reeeealy good!
DIPS:
7@BW+5kg
7@BW+5kg ( +1 rep )
6@BW+5kg
13@BW , ( +1 rep ) , lifetime :personal-record:
-Awesome.
DEAD HANG CHINUPS:
10@BW , ties :personal-record:
8@BW ( +1 rep )
7@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 17@55kg ( +1 rep ) , :personal-record:
-Awesome. Total reps for 3 sets is also :personal-record:
SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW
45° BACK EXTENSIONS:
15@BW+7,5kg
15@BW+7,5kg
15@BW+7,5kg
-Much easier than last time, ready for 10kg.
RECOVERY:
10 minutes static stretch hip flexors and quads.
-
Sunday :
~10-15' IT bands & quads foam roll.
~10' 'couch stretch' ( https://www.youtube.com/watch?v=s_hQSJVIN3c ) This stretch is the shit, was about time to skip the pull-heel-to-butt one and advance to this.
21 November 2016
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none
ATG SQUAT:
4@90kg ( +2,5 kg ) , season best!
7@75kg ( +2,5 kg ) , season best!
7@75kg ( +2,5 kg ) , season best!
-Constant progress, awesome!
90kg top set was a little ugly but not too much. 75kg back-off sets were yet again amazing.
BENCH PRESS:
4@72,5kg ( +2,5 kg ) , ( -1 rep )
4@72,5kg ( +2,5 kg ) , ( -1 rep )
4@72,5kg ( +2,5 kg ) , ( -1 rep )
15@57,5kg ( +1 rep ) , ( -3 reps ) , most weight i have ever done for high reps , :personal-record:
-I have never used anything over 70kg for work sets , :personal-record:
Also, 72,5kg is my all time 5RM PR , so doing 3x4 with it should also be some kind of :personal-record:
Heroic bench progress this year, not that i care much about bench but i'll take it.
DEAD-HANG PULLUPS:
6@BW+5kg ( +5 kg ) , ( -3 reps )
6@BW+5kg ( +5 kg ) , ( -2 reps )
6@BW+5kg ( +5 kg ) , ( -1 rep )
10@BW , ties :personal-record:
-Switched to weighted work sets+BW drop-set as planned. Hope to improve on drop-set reps soon or else i'll have to reduce ROM, drop-set needs more volume/TUT.
STANDING CALF RAISE MACHINE:
12@BW+65kg
12@BW+65kg
12@BW+65kg
-Got it great this time, next time 70kg.
RECOVERY : none , FFFUUUUUUU!!! >:( Gonna make up for it with ultra session next day!
-
Got a combined work and life 'attack' again. I was planning to deload this past week anyway so not much harm done, maybe 1 week off will match well with the recovery stuff ive been doing. Hopefully back on track by Tuesday.
-
30 November 2016
Bodyweight@session : ~84,25kg
Soreness : none
Injuries/aches : none
ATG SQUAT:
5@20kg
5@40kg
5@60kg
5@70kg
5@80kg
BENCH PRESS:
5@20kg
5@40kg
5@50kg
5@60kg
5@70kg
DEAD-HANG PULLUPS:
7@BW
6@BW
6@BW
6@BW
STANDING CALF RAISE MACHINE:
12@BW+60kg
12@BW+60kg
12@BW+60kg
Back at it. Decided to not try to pick up from where i stopped. Good choice, I was disappointingly rusty. 10 off days and i lost touch, WTF. Everything was 5kg weaker.
-
no worries, 10 days is long. it'll come back quick.
-
Thanks, hope so, it seems that one of the most evident ( negative ) effects of age is the prolonged catching-up time.
1 December 2016
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1½ hours full court basketball.
Fitness good, not very good though, i did smoke a bit this weekend and i missed last week's bball.
No rim jumps. However, in-game jumping felt awesome, finally. Even got cheers and props for a few... rebounds, lol, this hasn't happened since the good old days that i was grabbing them above the rim. Truth is they did feel damn high and i was grabbing them over people i didn't expect to. Not sure if it was a one-off thing though, you know, sometimes you are just lucky and all the loose balls are perfectly timed with your jump so you get them at the highest point, clear luck. Whatever, it was fun.
Also , something i haven't logged i think, lately ( probably all this season but even more last couple of months ) there is a noticeable improvement in my physical game. I am much stronger at pushing/screening/blocking out, even taking contact on air. Dunno how bench and pullups ( that are both at lifetime PR levels and even more when normalized to BW ) correlate with it, but it feels nice to be strong in the court, i enjoy it.
-
How's it going Vag?
-
How's it going Vag?
i've been wondering that too!
-
Thanks for thinking of me guys! Way too much work and life happened, no training at all. All under control though.
Also, your timing is very amazing, after almost 2 months off, you contacted me the exact day of restarting, stay tuned for training log later tonight! :highfive:
-
16 January 2017
Bodyweight@session : ~83,5kg
Soreness : none
Injuries/aches : none
ATG PAUSED SQUAT:
6@60kg
6@60kg
6@60kg
BENCH PRESS:
6@60kg
6@60kg
6@60kg
DEAD-HANG PULLUPS:
6@BW
6@BW
6@BW
STANDING CALF RAISE MACHINE:
12@BW+40kg
12@BW+40kg
12@BW+40kg
Lost some weight. Visibly leaner. Very recovered, all tightness gone. Very de-trained and rusty, e.g. abductors started cramping at second squats set.
-
18 January 2017
Bodyweight@session : 84kg
Soreness : chest, lats, quads, hamstrings, glutes, abductors, calves, traps, triceps, shoulders, abs. all over 4/5, hell!!!
Injuries/aches : none
STATIONARY BIKE:
15' , low effort, trying to bring some blood to them damn sore leg muscles so they hurt a little less, lol.
RDL:
8@70kg
8@70kg
8@70kg
SEATED NEUTRAL GRIP DB OHP:
12@12kg each hand
12@12kg each hand
12@12kg each hand
BICEPS Z-BAR CURL:
12@20kg
12@20kg
12@20kg
TRICEPS PUSH DOWN:
12@120lbs
12@120lbs
12@120lbs
Then did some more recovery stuff for legs:
HORIZONTAL LEG PRESS:
30@100lbs
30@100lbs
30@100lbs
STANDING CALF RAISE MACHINE:
20@BW+15kg
20@BW+15kg
20@BW+15kg
-
19 January 2017
Bodyweight@session : ???
Soreness : recovery kinda worked, calves and quads DOMS reduced. but hamstrings traps shoudlers biceps and triceps DOMS increased from Wednesdays gym. still a mess.
Injuries/aches : none
1½ hours full court basketball.
Not having played for 2 months and being so sore didn't leave room for much expectations. Reality was a tiny bit better however, especially fitness. Strength too. Reaction time was slow though and vert too. All things considered, not bad!
-
21 January 2017
Bodyweight@session : ~84,5kg
Soreness : more or less everything again, but diminishing now...
Injuries/aches : none
SQUAT:
10@20kg
7@40kg
5@60kg
3@70kg
3@75kg
3@80kg
2@85kg
15@50kg
DIPS:
6@BW
6@BW
6@BW
DEAD HANG CHINUPS:
6@BW
6@BW
6@BW
PAUSED SEATED CALF RAISE MACHINE:
12@40kg
12@40kg
12@40kg
-Very happy to squat 2 ( not too ugly ) reps @BW ( 0,5 kg more actually 8) ) so soon.
-
23 January 2017
Bodyweight@session : 84kg
Soreness : quads calves triceps, ~2/5
Injuries/aches : none
ATG PAUSED SQUAT:
8@60kg ( +2 reps )
8@60kg ( +2 reps )
8@60kg ( +2 reps )
BENCH PRESS:
8@60kg ( +2 reps )
8@60kg ( +2 reps )
8@60kg ( +2 reps )
DEAD-HANG PULLUPS:
7@BW ( +1 rep )
7@BW ( +1 rep )
6@BW
PAUSED STANDING CALF RAISE MACHINE:
12@BW+40kg
12@BW+45kg ( +5 kg )
12@BW+50kg ( +10 kg )
Good progress at everything. This catching up phase is always very enjoyable.
-
24 January 2017
Bodyweight@session : 84kg
Soreness : chest lats calves 2/5 , quads 1/5
Injuries/aches : none
RDL:
8@75kg ( +5 kg )
8@77,5kg ( +7,5 kg )
8@80kg ( +10 kg )
SEATED NEUTRAL GRIP DB OHP:
12@14kg each hand ( +2 kg per hand )
12@14kg each hand ( +2 kg per hand )
12@14kg each hand ( +2 kg per hand )
BICEPS Z-BAR CURL:
12@25kg ( +5 kg )
12@25kg ( +5 kg )
12@25kg ( +5 kg )
TRICEPS PUSH DOWN:
12@130lbs ( +10 lbs )
12@130lbs ( +10 lbs )
12@130lbs ( +10 lbs )
PAUSED SEATED CALF RAISE MACHINE:
12@40kg ( +10 kg )
12@40kg ( +10 kg )
12@40kg ( +10 kg )
Wow, such progress, very catch up, much fast, so reserved strenf, wow.
-
27 January : 50-60km skiing
28 January : 50-60km skiing
29 January : 30-40km skiing
Distances are mixed ( including lifts ) , they translate to ~7hours a day with 1 hour break, last day was 2 hours less.
Legs = jelly
-
30 January 2017
Bodyweight@session : 84,5kg
Soreness : quads and calves sore, accumulated fatigue overall
Injuries/aches : none
ATG PAUSED SQUAT:
8@62,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg )
BENCH PRESS:
8@62,5kg ( +2,5 kg )
7@62,5kg ( +2,5 kg ) , ( -1 rep )
6@62,5kg ( +2,5 kg ) , ( -2 reps )
DEAD-HANG PULLUPS:
8@BW ( +1 rep )
7@BW
6@BW
PAUSED STANDING CALF RAISE MACHINE:
12@BW+50kg ( +10 kg )
12@BW+50kg ( +5 kg )
12@BW+50kg
Strong squats, good pullups, weak chest. Delighted with the performance in a so much fatigued state.
-
1 February 2017
Bodyweight@session : 84,25kg
Soreness : chest and lats 2/5 , glutes(!) and calves 1/5
Injuries/aches : none
RDL:
8@80kg ( +5 kg )
8@80kg ( +2,5 kg )
8@80kg
SEATED NEUTRAL GRIP DB OHP:
12@16kg each hand ( +2 kg per hand )
12@16kg each hand ( +2 kg per hand )
12@16kg each hand ( +2 kg per hand )
BICEPS Z-BAR CURL:
12@27,5kg ( +5 kg )
12@27,5kg ( +5 kg )
12@27,5kg ( +5 kg )
TRICEPS PUSH DOWN:
12@130lbs
12@130lbs
12@130lbs
-Duh, thought i did 120 last time but i was wrong, so i re-did 130. And i wondered why they were so easy.
-
27 January : 50-60km skiing
28 January : 50-60km skiing
29 January : 30-40km skiing
Distances are mixed ( including lifts ) , they translate to ~7hours a day with 1 hour break, last day was 2 hours less.
Legs = jelly
dang!!!!! every time i see people doing winter sports i get jelly like your legs. looks so fun/beautiful scenery.
-
Yeah man, it is two different loves combined. Love for nature and love for sports. I've been snow skiing since what, 7 years old? It's a big and very important part of who i am! When carving on the slopes or just admiring the view from the top, I can actually feel being detached from myself, which as we all know is the best way to find yourself! TLDR : it is amazing as fuck!
PS : squatting transfers damn great to skiing, what else can i ask LOL
-
4 February 2017
Bodyweight@session : ~84kg
Soreness : none , 2017 PR lol
Injuries/aches : none
SQUAT:
10@20kg
7@40kg
5@60kg
3@70kg
3@75kg
3@80kg
3@90kg ( +5 kg ) , ( +1 rep )
20@50kg ( +5 reps )
-Impressed from my solid form, even at top set.
DIPS:
8@BW ( +2 reps )
8@BW ( +2 reps )
7@BW ( +1 reps )
DEAD HANG CHINUPS:
8@BW ( +2 reps )
8@BW ( +2 reps )
7@BW ( +1 rep )
PAUSED SEATED CALF RAISE MACHINE:
15@50kg ( +10 kg ) , ( +3 reps )
15@50kg ( +10 kg ) , ( +3 reps )
14@50kg ( +10 kg ) , ( +3 reps )
45° BACK EXTENSIONS:
15@BW
15@BW
15@BW
Very strong day.
-
6 February 2017
Bodyweight@session : 86kg, waitwhat?
Soreness : quads, calves, abductors, lats, shoulders, all moderate
Injuries/aches : none
ATG PAUSED SQUAT:
8@65kg ( +2,5 kg )
8@65kg ( +2,5 kg )
8@65kg ( +2,5 kg )
BENCH PRESS:
8@62,5kg
8@62,5kg ( +1 rep )
7@62,5kg ( +1 rep )
DEAD-HANG PULLUPS:
9@BW ( +1 rep )
7@BW
6@BW
PAUSED STANDING CALF RAISE MACHINE:
15@BW+55kg ( +5 kg ) , ( +3 reps )
14@BW+55kg ( +5 kg ) , ( +2 reps )
13@BW+55kg ( +5 kg ) , ( +1 reps )
Squat progress going better than expected, everything else just as expected.
-
8 February 2017
Bodyweight@session : 85kg
Soreness : none
Injuries/aches : none
RDL:
8@82,5kg ( +2,5 kg )
8@82,5kg ( +2,5 kg )
8@82,5kg ( +2,5 kg )
SEATED NEUTRAL GRIP DB OHP:
12@18kg each hand ( +2 kg per hand )
11@18kg each hand ( +2 kg per hand ) , ( -1 rep )
10@18kg each hand ( +2 kg per hand ) , ( -2 reps )
BICEPS Z-BAR CURL:
12@30kg ( +2,5 kg )
12@30kg ( +2,5 kg )
10@30kg ( +2,5 kg ) ( -2 reps )
TRICEPS PUSH DOWN:
12@140lbs ( +10 lbs )
12@140lbs ( +10 lbs )
11@140lbs ( +10 lbs ) ( -1 rep )
DB SHRUGS:
12@18kg each hand ( new exercise )
12@18kg each hand ( new exercise )
12@18kg each hand ( new exercise )
-Approaching walls, had a few missed reps. However weights used are getting close to before-stop so it is all fine, actually better than expected.
-
9 February 2017
Bodyweight@session : ???
Soreness : calves quads chest and lats a little bit, shoulders hamstrings and lower back a bit more, still minor
Injuries/aches : none
1½ hours full court basketball.
Again 3 weeks off the hard wood. Or, if you prefer, second time playing since 1 December 2016.
Endurance was horrible of course. Gassed out pretty early, about half way in. Other than that i had very slow reaction times and I was clumsy and uncoordinated. Of course.
On the bright side, i was strong and also vert was very good. Had a shitload of blocks. And then I got this weird play that i only got once again in my life: went up for the offensive rebound, got it with one hand extended. Felt i was able to toss it in, flicked wrist to shoot.... and got stuffed by the rim!!! WTF, lately i was used to jump for the follow at fast-breaks, expecting to grab rim and ending up touching somewhere at the middle of the net. And now the opposite, thought i was down there and was much higher. Much encouraging, there might still be some dunk juice left in there!!!!!! :wowthatwasnutswtf:
-
11 February 2017
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
SQUAT:
10@BW
7@20kg
5@40kg
4@60kg
3@70kg
3@80kg
3@92,5kg ( +2,5 kg )
20@55kg ( +5 kg )
DIPS:
8@BW
8@BW
7@BW
DEAD HANG CHINUPS:
8@BW
8@BW
7@BW
PAUSED SEATED CALF RAISE MACHINE:
15@55kg ( +5 kg )
15@55kg ( +5 kg )
15@55kg ( +5 kg ) , ( +1 rep )
45° BACK EXTENSIONS:
15@BW
15@BW
15@BW
Feeling weak and numb. But squat went great!
-
Much encouraging, there might still be some dunk juice left in there!!!!!! :wowthatwasnutswtf:
Finish off the dunk juice and get a refill!
-
Haha, thanks, ill be more than happy to just finish it up lol.
-
9 February 2017
Bodyweight@session : ???
Soreness : calves quads chest and lats a little bit, shoulders hamstrings and lower back a bit more, still minor
Injuries/aches : none
1½ hours full court basketball.
Again 3 weeks off the hard wood. Or, if you prefer, second time playing since 1 December 2016.
Endurance was horrible of course. Gassed out pretty early, about half way in. Other than that i had very slow reaction times and I was clumsy and uncoordinated. Of course.
On the bright side, i was strong and also vert was very good. Had a shitload of blocks. And then I got this weird play that i only got once again in my life: went up for the offensive rebound, got it with one hand extended. Felt i was able to toss it in, flicked wrist to shoot.... and got stuffed by the rim!!! WTF, lately i was used to jump for the follow at fast-breaks, expecting to grab rim and ending up touching somewhere at the middle of the net. And now the opposite, thought i was down there and was much higher. Much encouraging, there might still be some dunk juice left in there!!!!!! :wowthatwasnutswtf:
hah sick.
happened to me recently too (just jumping in general, not a putback ;d). went out thinking i'd barely be able to touch the rim (because i've jumped twice in the last ~6 months), and ended up getting ~5" over it. i was legit surprised. What's funny though is, every jump session after that (like 5 of them) kept getting worse .. lower and lower.. until finally after 1 day rest, got back up there.
pc!
-
^^^Yes, it is great when such bonus-jumping happens out of nowhere.
13 February 2017
Bodyweight@session : 85,5kg
Soreness : none
Injuries/aches : none
ATG PAUSED SQUAT:
6@70kg ( +5 kg ) , ( -2 reps )
6@70kg ( +5 kg ) , ( -2 reps )
6@70kg ( +5 kg ) , ( -2 reps )
RDL:
8@85kg ( +2,5 kg )
8@85kg ( +2,5 kg )
8@85kg ( +2,5 kg )
BENCH PRESS:
8@62,5kg
8@62,5kg
7@62,5kg
DEAD-HANG PULLUPS:
8@BW ( -1 rep )
7@BW
7@BW ( +1 rep )
PAUSED STANDING CALF RAISE MACHINE:
15@BW+55kg
15@BW+55kg ( +1 rep )
15@BW+55kg ( +2 reps )
-
16 February : 50 km skiing
17 February : 50 km skiing
18 February : 60 km skiing
19 February : 55 km skiing
20 February : 45 km skiing
Exhausted, body is a wreck, got soreness in places i wouldn't imagine there are muscles.
Delighted, wish i could stay there forever, like every time i go skiing.
-
i imagine your adductors get wrecked? that's the first thing i think about when you mention extreme soreness from skiing.. (i've never skied)
adductors/abductors & anterior core must get thrashed.
-
No special sore spot to mention. The whole legs get wrecked, because you are up and down and push for what, 4-5 hours? The volume is insane. And the load is not just BW either, when braking from speeds like 80-90kmh, you need to really push them skis hard against the snow. Besides this, i did a lot of technique training skiing this time, so i had to be aware of body posture all the time, this causes extra soreness, like in every other sport when doing exercises with ultra strict form. E.g. i got very sore anterior deltoids from actively trying to have the hands out and in front in the turns. Core was fine, back gets more load from all this bend and rise. Calves get a huge overload too from all this pushing against the snow. Most of all the load overall goes to the quads of course, but i was pretty fine there.
-
23 February 2017
Bodyweight@session : ~84,25kg
Soreness : none
Injuries/aches : none
ATG PAUSED SQUAT:
5@70kg ( -1 reps )
5@70kg ( -1 reps )
5@70kg ( -1 reps )
BENCH PRESS:
5@60kg ( -2,5 kg ) , ( -3 reps )
5@60kg ( -2,5 kg ) , ( -3 reps )
5@60kg ( -2,5 kg ) , ( -2 reps )
DEAD-HANG PULLUPS:
7@BW ( -1 rep )
7@BW
7@BW
PAUSED STANDING CALF RAISE MACHINE:
12@BW+60kg ( +5 kg ) , ( -3 reps )
12@BW+60kg ( +5 kg ) , ( -3 reps )
12@BW+60kg ( +5 kg ) , ( -3 reps )
-Nice and easy get back at it session. Stronger than expected, felt more like a de-load workout, could/should have pushed it more.
-
25 February 2017
Bodyweight@session : ~85,5kg
Soreness : quads, hamstrings, glutes, calves, chest, lats, all minor though
Injuries/aches : none
RDL:
8@80kg ( -5 kg )
8@80kg ( -5 kg )
8@80kg ( -5 kg )
DIPS:
8@BW
8@BW
7@BW
DEAD HANG CHINUPS:
8@BW
7@BW ( -1 rep )
7@BW
PAUSED SEATED CALF RAISE MACHINE:
15@60kg ( +3 reps )
15@60kg ( +3 reps )
15@60kg ( +3 reps )
SLANT BENCH LEG RAISES:
15@BW
15@BW
45° BACK EXTENSIONS:
15@BW
15@BW
-Getting back at it week went great, ready to hit previous numbers right away. Let's do it.
-
28 February 2017
Bodyweight@session : ~84,75kg
Soreness : none
Injuries/aches : none
ATG PAUSED SQUAT:
6@70kg ( +1 rep )
6@70kg ( +1 rep )
6@70kg ( +1 rep )
-3x6@70 ties season best for ATG paused squat.
BENCH PRESS:
8@60kg ( +3 reps )
8@60kg ( +3 reps )
8@60kg ( +3 reps )
-Decided to stay@60. I kept failing to hit 3x8@62,5 before break, with some occasional ROM cheating too, needed a step back. Awesome solid form/ROM, very nice.
DEAD-HANG PULLUPS:
8@BW ( +1 rep )
7@BW
7@BW
-Could have grinded a 9th to tie season best at first set. Angry i didn't!
PAUSED STANDING CALF RAISE MACHINE:
15@BW+60kg ( +3 reps )
15@BW+60kg ( +3 reps )
14@BW+60kg ( +2 reps )
-Failed a rep. Still, 15-15-14@60 is season best.
-
1 March 2017
Bodyweight@session : ~84,5kg
Soreness : quads calves chest lats, all minor
Injuries/aches : none
RDL:
8@80kg
8@82,5kg ( +2,5 kg )
7@85kg ( +5 kg ) , ( -1 rep )
-Switched to hook grip after discussion in Joes journal. Felt kinda awkward, too much stress on thumb at top set, missed a rep. Will stick with it though.
SEATED NEUTRAL GRIP DB OHP:
12@16kg each hand ( -2 kg per hand )
12@16kg each hand ( -2 kg per hand ) , ( +1 rep )
12@16kg each hand ( -2 kg per hand ) , ( +2 reps )
BICEPS Z-BAR CURL:
12@30kg
11@30kg ( -1 rep )
9@30kg ( -1 rep )
TRICEPS PUSH DOWN:
12@130lbs ( -10 lbs )
12@130lbs ( -10 lbs )
12@130lbs ( -10 lbs ) ( +1 rep )
DB SHRUGS:
Forgot them , FFFUUUUUU
SLANT BENCH LEG RAISES:
15@BW
15@BW
15@BW ( extra set )
RDL was strong, would have easily topped season best 3x8@85 if i used mixed grip. Arms i haven't done for about a month so took a step back.
-
4 March 2017
Bodyweight@session : ~85,25kg
Soreness : none
Injuries/aches : none
SQUAT:
8@20kg
6@40kg
5@60kg
3@70kg
3@80kg
2@90kg ( -2,5 kg ) , ( -1 rep )
15@60kg ( +5 kg ) , ( -5 reps )
-90kg was heavier than i would have wanted. Haven't done a 3RM set for about a month though, so i guess it wass normal. Drop-set was diesel.
DIPS:
9@BW ( +1 rep )
8@BW
8@BW ( +1 rep )
-Strong.
DEAD HANG CHINUPS:
9@BW ( +1 rep )
8@BW ( +1 rep )
7@BW
-Strong.
PAUSED SEATED CALF RAISE MACHINE:
15@60kg
15@60kg
15@60kg
-Strong.
45° BACK EXTENSIONS:
-Run out of time, skipped >:(
-
9 March 2017
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
ATG PAUSED SQUAT:
8@70kg ( +2 reps )
7@70kg ( +1 rep )
6@70kg
-Season best!
BENCH PRESS:
8@60kg
8@60kg
8@60kg
-Easy, should have upped.
DEAD-HANG PULLUPS:
10@BW ( +2 reps ) , ties :personal-record:
7@BW
7@BW
-Yessss, a PR after a long time.
PAUSED STANDING CALF RAISE MACHINE:
15@BW+65kg ( +5 kg )
13@BW+65kg ( +5 kg ) , ( -2 reps )
12@BW+65kg ( +5 kg ) , ( -2 reps )
-Strong but reached limit strength.
Had another work&life attack. Luckily it didn't last long enough to detrain me , but worked more as a good break so i bounced back stronger, nice!
-
11 March 2017
Bodyweight@session : ~84,75kg
Soreness : none
Injuries/aches : none
RDL:
8@85kg ( +5 kg )
8@85kg ( +2,5 kg )
7@85kg
-Hook grip going better but still not there, thumb is still too much stressed. I will stay at this load until i adopt perfectly, then advance.
DIPS:
10@BW ( +1 rep )
10@BW ( +1 rep )
9@BW ( +1 rep )
-Very strong.
DEAD HANG CHINUPS:
10@BW ( +1 rep ) , ties :personal-record:
9@BW ( +1 rep )
8@BW ( +1 rep )
-This is also 3-set-total-reps :personal-record: , very strong.
PAUSED SEATED CALF RAISE MACHINE:
15@65kg ( +5 kg )
14@65kg ( +5 kg ) , ( -1 rep )
13@65kg ( +5 kg ) , ( -2 reps )
-Strong, reached limit strength.
SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW
Another good day!
-
I did some reading the other day and people seem in general not to like hook grip for higher rep things (i.e. it's good for upping 1RM grip strength/for things where you reset between reps), so it might not be optimal on RDLs. Sorry for the back on forth on this!
-
Hey no worries, the more information, the better. Still torn, i've been told in the past that i look weird when using over-under grip and weights get heavy-ish, there is no symmetry, i both rotate and sink. I think i'll give the hook grip some more time. I see it as a good aid for hang powercleans ( which i want to incorporate again soon ), building a confident and strong hook grip will definitely help them too. If stress on thumb does not diminish, i will stop them and use them for low-rep (R)DLing only...
-
Everything I've seen lately is double overhand till failure then either hook or straps. Funny reading that stuff then seeing all the top strength guys pulling mixed anyway.
-
14 March 2017
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
ATG PAUSED SQUAT:
8@70kg
8@70kg ( +1 rep )
8@70kg ( +2 reps )
-Season best! Also i dare to call it volume-weight all time :personal-record: , best performance ever is 3x5@90 with a little ROM compromise to stay in the cage, those were legit ATG outside the cage.
BENCH PRESS:
8@62,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg )
-Nice. Season best! Next time switching to 3x5 heavier + 15-20RM finisher.
DEAD-HANG PULLUPS:
6@BW+5kg ( +5 kg ) , ( -4 reps )
5@BW+5kg ( +5 kg ) , ( -2 reps )
5@BW+5kg ( +5 kg ) , ( -2 reps )
10@BW ( +2 reps ) , ties :personal-record:
-Welcome back weighted pullups. Delighted at PR tie for unweighted at the end.
PAUSED STANDING CALF RAISE MACHINE:
15@BW+65kg
15@BW+65kg ( +2 reps )
13@BW+65kg ( +1 rep )
Great progress everywhere lately, loving it.
-
I love throwing in some weight on pullups. It's cool to be able to regulate the intensity of such a great movement and in my experience helps me improve faster. People definitely don't do that enough.
What do you think is a good way to attach the weight? I usually just use a lifting belt and chain free weights on between the knees.
-
I love throwing in some weight on pullups. It's cool to be able to regulate the intensity of such a great movement and in my experience helps me improve faster. People definitely don't do that enough.
What do you think is a good way to attach the weight? I usually just use a lifting belt and chain free weights on between the knees.
never seen a better way than this.
-
Belt+chain is what i use too and feels great, i have only gone up to 20kg though, but it still did feel great. Also, I had to use DBs ( 'hold' with legs ) a few times in the past and it felt horrible.
I guess vest would be cool too but i have no personal experience to share.
-
I love throwing in some weight on pullups. It's cool to be able to regulate the intensity of such a great movement and in my experience helps me improve faster. People definitely don't do that enough.
What do you think is a good way to attach the weight? I usually just use a lifting belt and chain free weights on between the knees.
never seen a better way than this.
I have no idea about the better-ness of this technique, but Lu Xiaojun double belts the weights so that they're behind him.
http://www.youtube.com/watch?v=autejMlg2wY
I guess for dips it helps keep you more upright so the loads is on delts/tris?
-
16 March 2017
Bodyweight@session : ~85,25kg
Soreness : quads calves chest lats, very light
Injuries/aches : none
RDL:
8@85kg
8@85kg
8@85kg ( +1 rep )
-Meh, hook grip not working. Still uncomfortable and i don't see much improvement either. Might go back to mixed and save hook for low-rep-high-weight indeed.
Or get straps, but i kinda like how grip gets stronger without them. My personal 'strap usage limit' is around 110kg for reps, i'll wait to get back there and then see.
SEATED NEUTRAL GRIP DB OHP:
12@16kg each hand
12@16kg each hand
12@16kg each hand
-Easy, should have used 18s.
BICEPS Z-BAR CURL:
12@30kg
12@30kg ( +1 rep )
10@30kg ( +1 rep )
-Strong
TRICEPS PUSH DOWN:
12@140lbs ( +10 lbs )
12@140lbs ( +10 lbs )
12@140lbs ( +10 lbs )
-Strong
DB SHRUGS:
12@20kg each hand
12@20kg each hand
12@20kg each hand
SLANT BENCH LEG RAISES:
15@BW
15@BW
15@BW
-
18 March 2017
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
SQUAT:
10@20kg
7@40kg
5@60kg
3@70kg
3@80kg
3@90kg ( +1 rep )
20@60kg ( +5 reps )
-Wanted to be stronger @90. Expected to be weaker @60.
Looks like i am having bigger gains in higher reps currently, which makes sense since this is what i do mostly. Gotta phase in more low-rep-high-RM...
DIPS:
7@BW+5kg ( +5 kg ) , ( -3 reps )
7@BW+5kg ( +5 kg ) , ( -3 reps )
6@BW+5kg ( +5 kg ) , ( -3 reps )
10@BW
-Welcome weighted. Stronger than expected.
DEAD HANG CHINUPS:
7@BW+5kg ( +5 kg ) , ( -3 reps )
6@BW+5kg ( +5 kg ) , ( -3 reps )
5@BW+5kg ( +5 kg ) , ( -3 reps )
7@BW
-Welcome weighted. Weaker than expected.
PAUSED SEATED CALF RAISE MACHINE:
15@65kg
14@65kg
13@65kg
-Same with last time. Very hard to progress now. Legit ROM/pauses though.
45° BACK EXTENSIONS:
15@BW
15@BW
15@BW
-
21 March 2017
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
ATG PAUSED SQUAT:
4@75kg ( +5 kg) , ( -4 reps )
7@70kg ( -1 rep )
7@70kg ( -1 rep )
-Switched to from 3x8 to 4-7-7. Top set was easier than expected, back-offs harder than expected.
BENCH PRESS:
5@65kg ( +2,5 kg ) , ( -3 reps )
5@65kg ( +2,5 kg ) , ( -3 reps )
5@65kg ( +2,5 kg ) , ( -3 reps )
20@50kg ( extra set )
-New scheme here too. Again 'heavy' 5s easier than expected.
DEAD-HANG PULLUPS:
6@BW+5kg
6@BW+5kg ( +1 rep )
5@BW+5kg
9@BW ( -1 rep )
-Not bad. 1 more weighted rep, 1 less BW. Felt weak though.
PAUSED STANDING CALF RAISE MACHINE:
15@BW+65kg
15@BW+65kg
14@BW+65kg ( +1 rep )
Switching to a less-volume-more-intensity approach. Was maybe too conservative on 'heavy' sets loads. Better safe than sorry lol.
-
23 March 2017
Bodyweight@session : ???
Soreness : chest, lats, quads, calves, glutes
Injuries/aches : none
1½ hours full court basketball.
It's been 6 weeks off the hard wood. All things considered, endurance not bad at all, not good either of course. Vert, i have no clue, i didn't even want to try, i was seeing the other guys jump and it looked too violent/painful to even try, lol. Next day = wrecked, crazy soreness allover the place haha.
-
I love throwing in some weight on pullups. It's cool to be able to regulate the intensity of such a great movement and in my experience helps me improve faster. People definitely don't do that enough.
What do you think is a good way to attach the weight? I usually just use a lifting belt and chain free weights on between the knees.
never seen a better way than this.
I have no idea about the better-ness of this technique, but Lu Xiaojun double belts the weights so that they're behind him.
http://www.youtube.com/watch?v=autejMlg2wY
I guess for dips it helps keep you more upright so the loads is on delts/tris?
damn that's weird, never done weighted dips like that. also, oly lifters always have such impressive backs, ridic.
-
24 March 2017
Bodyweight@session : ~85,25kg
Soreness : none
Injuries/aches : none
SQUAT:
10@22,5kg ( +2,5 kg )
7@42,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
3@72,5kg ( +2,5 kg )
3@82,5kg ( +2,5 kg )
3@92,5kg ( +2,5 kg )
18@62,5kg ( +5 reps ) , ( -2 reps )
-Good progress!
DIPS:
7@BW+5kg
7@BW+5kg
7@BW+5kg ( +1 rep )
11@BW ( +1 rep )
-Good
DEAD HANG CHINUPS:
7@BW+5kg
6@BW+5kg
6@BW+5kg ( +1 rep )
8@BW ( +1 rep )
-Ok
PAUSED SEATED CALF RAISE MACHINE:
15@70kg ( +5 kg )
13@70kg ( +5 kg ) , ( -1 rep )
12@70kg ( +5 kg ) , ( -1 rep )
-Upped to see if it is load or reps that has me stuck. Looks like the answer is a bit of both but more the reps.
45° BACK EXTENSIONS:
No time, didn't do
-
28 March 2017
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
ATG PAUSED SQUAT:
4@80kg ( +5 kg)
7@70kg
7@70kg
-Again, top set was 'easier' than back-off ones. Interesting. Very happy with the 80kg, this is going good!
BENCH PRESS:
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
18@52,5kg ( +2,5 kg ) , ( -2 reps )
-Awesome.
DEAD-HANG PULLUPS:
7@BW+5kg ( +1 rep )
6@BW+5kg
6@BW+5kg ( +1 rep )
8@BW ( -1 rep )
-Strong weighted, weak BW dropset.
PAUSED STANDING CALF RAISE MACHINE:
15@BW+65kg
15@BW+65kg
14@BW+65kg
-Limit strength here, very hard to progress.
Great day.
-
30 March 2017
Bodyweight@session : ~85kg
Soreness : anterior deltoids, chest, lats, all minimal
Injuries/aches : none
RDL:
8@90kg ( +5 kg )
8@90kg ( +5 kg )
8@90kg ( +5 kg )
-Aaaaand i dumped hook grip, back to mixed. Instant results, 90 was much easier than 85.
SEATED NEUTRAL GRIP DB OHP:
12@18kg each hand ( +2 kg per hand )
12@18kg each hand ( +2 kg per hand )
12@18kg each hand ( +2 kg per hand )
BICEPS Z-BAR CURL:
12@30kg
12@30kg
12@30kg ( +2 reps )
TRICEPS PUSH DOWN:
12@140lbs
12@140lbs
12@140lbs
DB SHRUGS:
15@20kg each hand ( +3 reps )
15@20kg each hand ( +3 reps )
15@20kg each hand ( +3 reps )
Strong day.
-
1 April 2017
Bodyweight@session : ~85,25kg
Soreness : none
Injuries/aches : none
SQUAT:
10@25kg ( +2,5 kg )
7@45kg ( +2,5 kg )
5@65kg ( +2,5 kg )
3@75kg ( +2,5 kg )
3@85kg ( +2,5 kg )
3@95kg ( +2,5 kg ) , season best!
18@65kg ( +2,5 kg ) , high rep season best!
-Awesomeness!
DIPS:
8@BW+5kg ( +1 rep )
8@BW+5kg ( +1 rep )
7@BW+5kg
11@BW ( +1 rep )
-Very good, probably PR-ish as a total for weighted but too bored to check.
DEAD HANG CHINUPS:
8@BW+5kg ( +1 rep )
7@BW+5kg ( +1 rep )
6@BW+5kg
8@BW
-Frustrated that i barely got 8@BW while i did 8 weighted in my first set. Still this has to be PR-ish total too so can't complain.
PAUSED SEATED CALF RAISE MACHINE:
15@70kg
15@70kg ( +2 reps )
12@70kg
-Good.
Feeling strong lately, like back on the train for good, love it.
-
4 April 2017
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
ATG PAUSED SQUAT:
4@82,5kg ( +2,5 kg)
7@70kg
7@70kg
-Love the progress here. Approaching legit BW ATG paused for reps with the confidence to do them outside the cage is a MAJOR milestone for me.
Also, finally the 70kg sets felt easier, i can add weight next time.
BENCH PRESS:
5@70kg ( +2,5 kg )
4@70kg ( +2,5 kg ) , ( -1 rep )
4@70kg ( +2,5 kg ) , ( -1 rep )
18@55kg ( +2,5 kg ) , ties :personal-record:
-Constant progress. Tied high-rep PR for 55kg, next one is 15@57,5
DEAD-HANG PULLUPS:
7@BW+5kg
6@BW+5kg
6@BW+5kg
8@BW
-Couldn't add reps this time. However they felt better/ more solid.
PAUSED STANDING CALF RAISE MACHINE:
15@BW+65kg
15@BW+65kg
15@BW+65kg ( +1 rep )
-Finally got my 3x15 here. First 2 sets were easy too, last one burnout. Up to 70 next time.
Great day, again, such an awesome feeling!
-
6 April 2017
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1½ hours full court basketball.
Rather mediocre endurance and vert. Good to very good physical game/strength. Extremely tiring overall.
-
11 April 2017
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
ATG PAUSED SQUAT:
3@85kg ( +2,5 kg) , ( -1 rep )
7@70kg
7@70kg
-Ah, missed the count, wanted to redo last time weights and i thought it was 85. That explains why it felt so hard and why i missed a rep. 7s were strong again.
BENCH PRESS:
5@70kg
5@70kg ( +1 rep )
5@70kg ( +1 rep )
18@55kg ( 1 rep ) , all time :personal-record:
-Ties 3x5 :personal-record: Was very solid too, most probably better than the PR it tied.
DEAD-HANG PULLUPS:
8@BW+5kg ( +1 rep ) :personal-record:
6@BW+5kg
6@BW+5kg
9@BW ( +1 rep )
-Great.
PAUSED STANDING CALF RAISE MACHINE:
15@BW+70kg ( +5 kg )
15@BW+70kg ( +5 kg )
12@BW+70kg ( +5 kg ) , ( -3 reps )
-Stronger than expected. Still run out of gas at last set.
Got yet another work&life attack. It's gonna get worse too , April doesn't look optimistic training-wise.
However, performance was awesome, looks like the 1 week break worked more as needed rest than as de-training. Great!
-
nice pulling!
-
^Thanks! Love progressing the pullups/chinups. One more rep per session, or even per 2 sessions, still amasses huge progress over a year.
12 April 2017
Bodyweight@session : ~85,5kg
Soreness : chest, lats, quads, glutes, calves, all minor
Injuries/aches : none
RDL:
8@90kg
8@90kg
8@90kg
SEATED NEUTRAL GRIP DB OHP:
12@18kg each hand
12@18kg each hand
12@18kg each hand
BICEPS Z-BAR CURL:
12@30kg
12@30kg
12@30kg
TRICEPS PUSH DOWN:
12@140lbs
12@140lbs
12@140lbs
DB SHRUGS:
12@22kg each hand ( +2 kg per hand ) , ( -3 reps )
12@22kg each hand ( +2 kg per hand ) , ( -3 reps )
12@22kg each hand ( +2 kg per hand ) , ( -3 reps )
-Skipped/missed this workout last week so I was rusty. Got all reps at the same loads, but they did fill a bit harder. Must stay at same loads next week too.
-
13 April 2017
Bodyweight@session : ~86kg
Soreness : Little bit of everything, mostly traps.
Injuries/aches : none
SQUAT:
10@20kg ( -5 kg )
7@40kg ( -5 kg )
5@60kg ( -5 kg )
3@70kg ( -5 kg )
3@80kg ( -5 kg )
3@90kg ( -5 kg )
1+2x½@100kg ( extra set ) , season best!
20@60kg ( -5 kg ) , ( +2 reps )
-Decided to change ramping and up the top weight to the milestone-ish 100kg.
Got it at first rep but missed depth on the other two. I'll take it. Counted wrong on the back-off, wanted to use 70. Duh!
DIPS:
8@BW+5kg
8@BW+5kg
7@BW+5kg
11@BW
DEAD HANG CHINUPS:
7@BW+5kg ( -1 rep )
7@BW+5kg
6@BW+5kg
9@BW ( +1 rep )
PAUSED SEATED CALF RAISE MACHINE:
15@70kg
14@70kg ( -1 rep )
13@70kg ( +1 rep )
Missed this workout too last week so was rusty. Also overall tired from this being the third consecutive day of lifting.
All in all, not bad. Off for Easter now, next workout = 19 April.
-
18 April 2017
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
ATG PAUSED SQUAT:
4@85kg ( +1 rep ) , season best!
8@70kg ( +1 rep ) , season best!
8@70kg ( +1 rep ) , season best!
-Got it, no missed reps at top set which was exactly equat to BW, win!
Did 8s instead of 7s at the other sets , just because i could.
BENCH PRESS:
5@72,5kg ( +2,5 kg )
4@72,5kg ( +2,5 kg ) , ( -1 rep )
4@72,5kg ( +2,5 kg ) , ( -1 rep )
15@57,5kg ( +2,5 kg ) , ( -3 reps ) , ties :personal-record:
-Also, all time 3xF :personal-record: , previous was 4-4-4@72,5.
Awesomeness!
DEAD-HANG PULLUPS:
8@BW+5kg ties :personal-record:
7@BW+5kg ( +1 rep )
6@BW+5kg
10@BW ( +1 rep ) , ties :personal-record:
-Also, weighted 3-sets-total-reps :personal-record:
PAUSED STANDING CALF RAISE MACHINE:
15@BW+70kg
15@BW+70kg
15@BW+70kg ( +3 reps )
-Season best. Probably :personal-record: for paused.
Guess those 4 Easter days of good rest and food made some possitive impact, lol, i'll take it!
-
20 April 2017
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1½ hours half court basketball.
Again, mediocre endurance , very good physical game/strength.
But this time I was able to get some jumps in after a nice pick-up warmup: Shocked!!! Extremely smooth and efficient plant/takeoff in all attempts, somehow able to transfer power from the gather to the toes, like back in the good old days. Easy 10'4'' ( 29'' ) dropsteps, easy 10'5'' ( 30'' ) off all approaches and a couple of 10'6'' off 1-2 steps. 10'6''!!!! 31'' !!!!!!! After not having jumped for idk, 6, 8 months??? WTF!!!
:wowthatwasnutswtf: :ibjumping: :highfive: :headbang: :motherofgod: :almostascoolasnyancat:
-
A lot of work and life plus a one-week business trip derailed me. Back at it.
9 May 2017
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
ATG PAUSED SQUAT:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
5@70kg
-Nice and easy, very solid.
PAUSED BENCH PRESS:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
-Never did paused bench > 50kg. Was planning to do just normal reps at top set, but surprise, got it nice and easy. This is some kind of lame :personal-record:
DEAD-HANG PULLUPS:
7@BW
6@BW
6@BW
6@BW
6@BW
-Never done 5 sets in dead hang pullups i think, so 31 reps total are another lame :personal-record:
Not bad at all for a full 3 weeks off, expected much worse.
-
+4 for a light get-back-at it workout? wow, much love, very appreciated, so thanks, such motivating, wow
11 May 2017
Bodyweight@session : ~84,5kg
Soreness : chest, lats, quads, glutes, not as much as i expected though, 2-3/5
Injuries/aches : none
RDL:
8@20kg
8@40kg
8@60kg
8@70kg
8@80kg
SEATED NEUTRAL GRIP DB OHP:
12@16kg each hand
12@16kg each hand
12@16kg each hand
BICEPS Z-BAR CURL:
12@25kg
12@25kg
12@25kg
TRICEPS PUSH DOWN:
12@120lbs
12@120lbs
12@120lbs
DB SHRUGS:
12@20kg each hand
12@20kg each hand
12@20kg each hand
-Nice and easy again. Maybe too easy, should have pushed a bit more. But last similar workout was exactly 1 month ago so better safe than sorry.
-
13 May 2017
Bodyweight@session : ~85kg
Soreness : Hamstrings, arms, core, traps
Injuries/aches : none
SQUAT:
8@20kg
6@30kg
5@40kg
4@50kg
3@60kg
3@70kg
3@80kg
15@50kg
DIPS:
7@BW
6@BW
6@BW
6@BW
5@BW
DEAD HANG CHINUPS:
7@BW
6@BW
6@BW
6@BW
5@BW
Squat ok, dips and chins rusty/weak.
-
15 May 2017
Bodyweight@session : ~85,5kg
Soreness : legs all around, mostly quads and glutes. not too much though. some arms and traps.
Injuries/aches : none
ATG PAUSED SQUAT:
4@75kg
7@60kg
7@60kg
-Weight light on back but legs still not there. Ultra solid form but RPE higher than i wanted for those loads.
BENCH PRESS:
5@65kg
5@65kg
5@65kg
15@50kg
-Same comment with squat. Light weight, hard reps, still rusty. Annoying.
DEAD-HANG PULLUPS:
10@BW , ties :personal-record:
7@BW
6@BW
WIDE GRIP LAT PULLDOWN: 15@55kg
-Surprisingly strong here.
PAUSED STANDING CALF RAISE MACHINE:
15@BW+50kg
15@BW+50kg
15@BW+50kg
-Way too easy but it was intended coz i haven't done those for a month.
-
18 May 2017
Bodyweight@session : ~85,25kg
Soreness : chest, shoulders(!), lats, quads, calves, 2/5
Injuries/aches : none
RDL:
8@85kg
7@85kg
8@85kg
-This felt hard. Wondered why, i remembered i did 80 last time so i just added 5kg, no big deal for RDL.
And then i saw : last time was 8@60-70-80, not 80-80-80. So my 3 working sets of 8s had an increase of 5,15 and... 25kg lmao.
SEATED NEUTRAL GRIP DB OHP:
12@16kg each hand
12@16kg each hand
12@16kg each hand
-Too easy, should have added.
BICEPS Z-BAR CURL:
12@25kg
12@25kg
12@25kg
-Too easy here too.
TRICEPS PUSH DOWN:
12@130lbs ( +10 lbs )
12@130lbs ( +10 lbs )
12@130lbs ( +10 lbs )
DB SHRUGS:
12@22kg each hand ( +2 kg )
12@22kg each hand ( +2 kg )
12@22kg each hand ( +2 kg )
-
22 May 2017
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
ATG PAUSED SQUAT:
4@80kg ( +5 kg )
7@65kg ( +5 kg )
7@65kg ( +5 kg )
-Good progress. very strong/solid despite 5kg increase.
BENCH PRESS:
4@70kg ( +5 kg ) , ( -1 rep )
4@70kg ( +5 kg ) , ( -1 rep )
4@70kg ( +5 kg ) , ( -1 rep )
15@55kg ( +5 kg )
-Missed some reps. Still strong though and the weight increase was big.
DEAD-HANG PULLUPS:
10@BW , ties :personal-record:
8@BW ( +1 rep )
7@BW ( +1 rep )
WIDE GRIP LAT PULLDOWN: 15@55kg
-Strong.
PAUSED STANDING CALF RAISE MACHINE:
12@BW+60kg ( +10 kg ) , ( -3 reps )
12@BW+60kg ( +10 kg ) , ( -3 reps )
12@BW+60kg ( +10 kg ) , ( -3 reps )
-Did 12s because of big weight increase. Still easy, should have done 15s.
-
24 May 2017
Bodyweight@session : ~85,5kg
Soreness : chest, lats, glutes, calves, all minor like 1/5
Injuries/aches : none
RDL:
8@85kg
8@85kg ( +1 rep )
8@85kg
-Solid. Rather easy instead of last week near-failure feeling. Grip catching up fast as always.
SEATED NEUTRAL GRIP DB OHP:
12@18kg each hand ( +2 kg per hand )
12@18kg each hand ( +2 kg per hand )
12@18kg each hand ( +2 kg per hand )
-Nice.
BICEPS Z-BAR CURL:
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
-Nice.
TRICEPS PUSH DOWN:
12@130lbs
12@130lbs
12@130lbs
-Same weight here coz i upped last week. Nice, got easy.
DB SHRUGS:
12@22kg
12@22kg
12@22kg
Same comment with triceps.
Nice day, strong.
-
27 May 2017
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
SQUAT:
8@20kg
6@30kg
5@40kg
4@50kg
3@60kg
3@70kg
3@80kg
2½@90kg ( extra set )
15@50kg
-Very nice despite not doing this workout previous week. 80kg very easy and solid. 90kg still good but lost depth on last rep.
DIPS:
10@BW ( +3 reps )
10@BW ( +4 reps )
8@BW ( +2 reps )
-Great progress.
DEAD HANG CHINUPS:
9@BW ( +2 reps )
8@BW ( +2 reps )
7@BW ( +1 reps )
-Good progress.
Was very sort on time , had to rush this. Still better than none.
-
a business convention all week + a 5 days trip this weekend = another derail.
back on track next Wednesday.
-
Here we go again!
7 May 2017
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
ATG PAUSED SQUAT:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
5@70kg
-Extremely solid, long pauses. Could definitely do another set +5kg but decided to keep it nice easy.
PAUSED BENCH PRESS:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
-Same comment with squats. Best/strongest paused benching ever.
DEAD-HANG PULLUPS:
6@BW
6@BW
6@BW
6@BW
5@BW
-Ultra strict here too. Very Nice.
PAUSED STANDING CALF RAISE MACHINE:
12@BW+50kg
12@BW+50kg
12@BW+50kg
-Super strict, super easy.
Nice comeback session. Legs felt extremely recovered and strong. I was in London the previous days, and i did some insane amounts of walking ( phone says min walking day was 15km , max was 25km ) , maybe that helped? Interesting...
-
Trying to find my pace back, life and work have their objections but i am fighting it.
12 June 2017
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
ATG PAUSED SQUAT:
8@20kg ( +3 reps )
5@30kg
8@40kg ( +3 reps )
8@50kg ( +3 reps )
8@60kg ( +3 reps )
7@70kg ( +2 reps )
-Strong.
PAUSED BENCH PRESS:
8@20kg ( +3 reps )
8@40kg ( +10 kg ) , ( +3 reps )
8@50kg ( +10 kg ) , ( +3 reps )
8@55kg ( +5 kg ) , ( +3 reps )
8@60kg ( +3 reps )
-Very strong!
DEAD-HANG PULLUPS:
8@BW ( +3 reps )
7@BW ( +1 rep )
7@BW ( +1 rep )
6@BW
6@BW ( +1 rep )
-Total reps = 34 , 5-sets all time :personal-record:
PAUSED STANDING CALF RAISE MACHINE:
12@BW+60kg ( +10 kg )
12@BW+60kg ( +10 kg )
12@BW+60kg ( +10 kg )
-Very strong despite big increase.
Volume = fun!
-
Volume and fun... sounds like the perfect example for an oxymoron to me. :lololol:
-
Well, i hate volume for progressive overloading, it is so hard and non-linear to add weight regularly when doing many reps. But for small blocks, i find it fun.
Ok, some thoughts: I lost the vertical train this year. It is too late to start jumping, by the time i get used to it i will have to leave for summer vacation. Instead, i decided to change it up a bit. I will carry on this volume scheme for a while, and phase in track sessions with lots of intervals. The general goal is to improve strength, fitness and work capacity. Volume will also act as a planned overreaching mean, which is necessary as i will most probably do nothing at all at vacation. Then, when i come back, i will switch it to more 'functional', less reps, o-lifts etc. I plan to be in the best condition possible ( fit-wise / vert-wise / strength-wise ) at the new bball season, around mid September.
:lololol:
-
Been a bit too busy again and... shamed to admit... got a little lazy too, could have squeezed one more workout. Need to get back to consistency in the weightroom. Also need to engage track sessions ASAP.
19 June 2017
Bodyweight@session : ~85,75kg
Soreness : none
Injuries/aches : none
ATG PAUSED SQUAT:
8@20kg
8@40kg
8@50kg
8@60kg
8@70kg ( +1 rep )
-Strong, should have added weight.
PAUSED BENCH PRESS:
8@20kg
8@40kg
8@50kg
8@57,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg ) , paused bench :personal-record:
-Very strong!
DEAD-HANG PULLUPS:
9@BW ( +1 rep )
7@BW
7@BW
6@BW
6@BW
-Total reps = 35 , 5-sets all time :personal-record:
PAUSED STANDING CALF RAISE MACHINE:
15@BW+60kg ( +3 reps )
15@BW+60kg ( +3 reps )
15@BW+60kg ( +3 reps )
-Ultra solid, rather easy, very strong.
So somehow this once-a-week thing works great, i feeltotally recovered but not at all de-trained. Great, then let's stop doing it, time to get back to beating up that old body. :P
-
21 June 2017
Bodyweight@session : ~86,25kg , oops!
Soreness : chest, lats, quads, glutes, calves, all minor like 1/5
Injuries/aches : none
RDL:
8@20kg
8@40kg
8@50kg
8@60kg ( -25 kg )
8@70kg ( -15 kg )
8@80kg ( -5 kg )
-Ultra strict. Rather too easy, should have done one more set at 85 or 90kg but wanted to keep it safe coz of long layoff time.
SEATED NEUTRAL GRIP DB OHP:
12@18kg each hand
12@18kg each hand
11@18kg each hand ( -1 rep )
9@18kg each hand ( extra set )
BICEPS Z-BAR CURL:
12@25kg ( -2,5 kg )
12@25kg ( -2,5 kg )
12@25kg ( -2,5 kg )
12@25kg ( extra set )
TRICEPS PUSH DOWN:
12@130lbs
12@130lbs
12@130lbs
12@130lbs ( extra set )
DB SHRUGS:
12@24kg each hand ( +2 kg each hand )
12@24kg each hand ( +2 kg each hand )
12@24kg each hand ( +2 kg each hand )
12@24kg each hand ( extra set )
Haven't done this mid-week workout for a whole month now so very happy with how it went. I am feeling strong. I like it.
-
24 June2017
Bodyweight@session : ~85,5kg
Soreness : hamstrings 2,5/5 , shoulders 2/5
Injuries/aches : none
SQUAT:
8@20kg
6@30kg
5@40kg
4@50kg
3@60kg
3@70kg
3@80kg
2½@90kg
20@50kg ( +5 reps )
-80 was very solid, could have grinded 3@85 or 2@90but played it safe again because of big layoff time.
DIPS:
10@BW
9@BW ( -1 rep )
8@BW
8@BW ( extra set )
8@BW ( extra set )
-Have done 5 sets of dips only a few times ever, so today is a silly 5-sets-total reps :personal-record:
DEAD HANG CHINUPS:
8@BW ( -1 rep )
7@BW ( -1 rep )
6@BW ( -1 rep )
6@BW ( extra set )
6@BW ( extra set )
-Same story with dips above, another silly 5-sets-total-reps :personal-record:
PAUSED SEATED CALF RAISE MACHINE:
12@60kg ( -10 kg ) , ( -3 reps )
12@60kg ( -10 kg ) , ( -2 reps )
12@60kg ( -10 kg ) , ( -1 rep )
-Last time i did those was 13 April so couldn't expect better.
Haven't done this workout for 1 month so i think it went pretty good.
Looks/feels like i have ( finally!) established some permanent base strength, breaks over 2 weeks used to kill my performance, now i am very close to where i was before.
-
27 June 2017
Bodyweight@session : ~86,25kg
Soreness : glutes 2/5 , quads 1/5
Injuries/aches : none
ATG PAUSED SQUAT:
8@20kg
8@40kg
8@55kg ( +5 kg )
8@65kg ( +5 kg )
8@72,5kg ( +2,5 kg ) , this is a volume-set ATG paused PR , previous best was 8@70, i also have 7@75. PB at least, not using the PR icon, ill save it for 8@75.
-Good progress.
PAUSED BENCH PRESS:
8@20kg
8@40kg
8@50kg
8@60kg ( +2,5 kg )
8@65kg ( +2,5 kg ) , paused bench :personal-record:
-My bench progress doesn't stop surprising me this year.
DEAD-HANG PULLUPS:
9@BW
8@BW ( +1 rep )
7@BW
7@BW ( +1 rep )
6@BW
-Total reps = 37 , 5-sets all time :personal-record:
PAUSED STANDING CALF RAISE MACHINE:
15@BW+65kg ( +5 kg )
15@BW+65kg ( +5 kg )
15@BW+65kg ( +5 kg )
-Strong.
Everything was hard, last reps of last set in each exercise were RPE > 9 . Still everything was PR-area as you see so overall very strong and happy.
-
The gains train keeps rolling! Good shit, dude.
-
^^^Thanks!!!
Believe it or not i wanted to post the same thing in your journal yesterday, but i decided to wait for one that you will also have PR so you got me at the finish line haha!
Let's see if we can keep that progress up... cheers!
28 June 2017
Bodyweight@session : ~86kg
Soreness : quads, chest, lats, calves. all ~1,5/5
Injuries/aches : none
RDL:
8@20kg
8@40kg
8@50kg
8@60kg
8@75kg ( +5 kg )
8@85kg ( +5 kg )
-Nice.
SEATED NEUTRAL GRIP DB OHP:
12@18kg each hand
12@18kg each hand
12@18kg each hand ( +1 rep )
10@18kg each hand ( +1 rep )
BICEPS Z-BAR CURL:
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
10@27,5kg ( +2,5 kg ) , ( -2 reps )
TRICEPS PUSH DOWN:
12@140lbs ( +10 lbs )
12@140lbs ( +10 lbs )
12@140lbs ( +10 lbs )
12@140lbs ( +10 lbs )
DB SHRUGS:
12@26kg each hand ( +2 kg each hand )
12@26kg each hand ( +2 kg each hand )
12@26kg each hand ( +2 kg each hand )
12@26kg each hand ( +2 kg each hand )
-First time ever using 26s for shrugs , :personal-record:
Felt tired but fought through it, went well.
-
Thanks , i want to tell that the most motivating and rewarding feeling all those years i do this, has been the moments that i became motivation 'material' myself!
As for 40, well, 40 is not 'written' for everyone, but you'll never know until you chase it with all you've got till the end... cheers!
-
I like the very christmassy theme in your journal with all the green +weight increments. Way to go, keep up that progress. :lololol:
-
^Thanks a lot, hope to keep it up!
1 July 2017
Bodyweight@session : ~85,5kg
Soreness : hamstrings, traps, triceps, all minor
Injuries/aches : none
SQUAT:
8@20kg
6@40kg ( +1 rep )
4@55kg ( +5 kg )
3@65kg ( +5 kg )
3@75kg ( +5 kg )
3@85kg ( +5 kg )
20@55kg ( +5 kg )
-Everything solid, top set not maximal. Very strong, awesome!
DIPS:
11@BW ( +1 rep ) , i think it ties :personal-record:
10@BW ( +1 rep )
9@BW ( +1 rep )
9@BW ( +1 rep )
8@BW
-That is 5-sets-total reps :personal-record:
DEAD HANG CHINUPS:
9@BW ( +1 rep )
8@BW ( +1 rep )
8@BW ( +2 reps )
7@BW ( +1 rep )
6@BW
--That is also 5-sets-total reps :personal-record:
PAUSED SEATED CALF RAISE MACHINE:
15@65kg ( +5 kg ) , ( +3 reps )
15@65kg ( +5 kg ) , ( +3 reps )
14@65kg ( +5 kg ) , ( +2 reps )
-Awesome progress.
Don't know what happened, i was a little like doped, much stronger than i expected at everything. Ill take it! 8)
-
3 July 2017
Bodyweight@session : ~86,25kg
Soreness : calves 1/5
Injuries/aches : none
ATG PAUSED SQUAT:
8@20kg
8@40kg
8@55kg
8@65kg
8@75kg ( +2,5 kg ) , volume-set-ATG-paused :personal-record: ( previous were 7@75 / 8@72,5 )
-Very solid, squat feels like on a linear progress route after a long time. love it.
PAUSED BENCH PRESS:
8@20kg
8@40kg
8@50kg
8@60kg
8@65kg , ties paused :personal-record:
-Same with last time. Doesn't feel like i can up top set, so i will up the other ones.
DEAD-HANG PULLUPS:
11@BW ( +2 reps ) , :personal-record:
8@BW
7@BW
7@BW
7@BW ( +1 rep )
-Total reps = 40 ( +3 reps ) :personal-record:
PAUSED STANDING CALF RAISE MACHINE:
15@BW+70kg ( +5 kg )
15@BW+70kg ( +5 kg )
15@BW+70kg ( +5 kg )
-3@15@70 ties paused :personal-record:
Feeling strong once again. No idea what's going on, in all honesty it feels abnormal lol.
-
6 July 2017
Bodyweight@session : ~85.5kg
Soreness : quads, calves, minor ~1/5
Injuries/aches : none
RDL:
8@20kg
8@40kg
8@60kg ( extra set )
8@70kg ( +10 kg )
8@80kg ( +5 kg )
8@90kg ( +5 kg )
-Very nice.
SEATED NEUTRAL GRIP DB OHP:
12@18kg each hand
12@18kg each hand
12@18kg each hand
12@18kg each hand ( +2 reps )
BICEPS Z-BAR CURL:
12@27,5kg
12@27,5kg
12@27,5kg
12@27,5kg ( +2 reps )
TRICEPS PUSH DOWN:
12@140lbs
12@140lbs
12@140lbs
12@140lbs
DB SHRUGS:
12@26kg each hand
12@26kg each hand
12@26kg each hand
12@26kg each hand
Progress slowed down, approaching limit strength.
-
8 July 2017
Bodyweight@session : ~85,5kg
Soreness : glutes a bit
Injuries/aches : none
SQUAT:
8@20kg
6@40kg
4@60kg ( +5 kg )
3@70kg ( +5 kg )
3@80kg ( +5 kg )
3@90kg ( +5 kg )
20@60kg ( +5 kg )
-Great progress, very solid form. Top set now over BW again, RPE i'd say 8.5, great!
SUPERSET:
DIPS ++ DEAD HANG CHINUPS:
12@BW ( +1 rep ) , :personal-record: ++ 10@BW ( +1 rep ) , ties :personal-record:
10@BW ++ 8@BW
10@BW ( +1 rep ) ++ 8@BW
10@BW ( +1 rep ) ++ 7@BW
8@BW ++ 6@BW
Total dips reps = 50 ( +3 reps ) , :personal-record:
Total chins reps = 39 ( +1 rep ) , :personal-record:
-Gym was about to close so had to merge chins and dips. Incredible performance, PR parade despite supersets!
PAUSED SEATED CALF RAISE MACHINE:
15@65kg
15@65kg
15@65kg ( +1 rep )
-So much burn.
-
Got another work and life combined attack. I can keep up with training when one of the two attacks, but not when combined lol.
Now vacation is too short ahead, don't have enough time to pick up what i was doing. So decided to switch to T0dddays GPP for the remaining gym days.
22 July 2017
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
SUPERSET 1 - ATG SQUAT ++ OHP:
6@65kg ++ 8@35kg
6@65kg ++ 8@35kg
6@65kg ++ 8@35kg
6@65kg ++ 8@35kg
SUPERSET 2 - DB LUNGES ++ PULLUPS:
6 each leg @ 14kg each hand ++ 8
6 each leg @ 14kg each hand ++ 8
6 each leg @ 14kg each hand ++ 7
6 each leg @ 14kg each hand ++ 6
SUPERSET 3 - RDL ++ LEG RAISE:
15@50kg ++ 15
13@60kg ++ 15
10@70kg ++ 15
5@80kg ++ 15
Man, this workout is the shit. Makes you feel it makes you stronger and fitter at the same time. HR at end of each superset 170-175bpm , 2 minute breaks, HR entering next superset ~150bpm.
48 hours later, incredible legs DOMS, mostly VMOs and glutes but also everywhere else. The usual stuff, pain even when walking, needing hands assistance to stand up etc.
-
lmao nice. also funny how "this workout is the shit, makes you feel awesome" and "can barely walk, need assistance getting up" complement each other.
-
^Never said it makes you feel awesome, said it "Makes you feel it makes you stronger and fitter at the same time". Add that to 2 weeks of zero training and doing lunges for the first time in over a year and you've got the crazy legs DOMS equation working. :P
Besides joking, i love how intense this program is, makes you feel awesome AFTER, but during it it's pure hell. Worse part is right after the 1st superset of lunges-pullups. HR is stabilized in +170 after sets +150 before, muscle fatigue kicks in good from the 5 supersets done so far, yet you are not even halfway done. At that time i feel i want to puke, cry like a baby and rage-smash everything, all at the same time. But at the end the reward feeling is awesome. Should be kinda similar to distance running, no?
24 July 2017
Bodyweight@session : ~86kg
Soreness : legs everywhere 4.5/5. Lats traps shoulders and abs also sore but normal, 2.5/5
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
SUPERSET 1 - ATG SQUAT ++ OHP:
6@65kg ++ 8@35kg
6@65kg ++ 8@35kg
6@65kg ++ 8@35kg
6@65kg ++ 8@35kg
-Legs are much stronger than 65kg but also too sore to try. OHP 4x8 at this weight is around limit strength.
SUPERSET 2 - DB LUNGES ++ PULLUPS:
6 each leg @ 14kg each hand ++ 8
6 each leg @ 14kg each hand ++ 8
6 each leg @ 14kg each hand ++ 8 ( +1 rep )
6 each leg @ 14kg each hand ++ 7 ( +1 rep )
-Turns out it was the lunges that destroyed my legs. Every muscle contracted during them hurt crazy, which was not the case in squats.
Good progress in pullups. Nearly 4x8 in such a fatigued state is something i can be proud of.
SUPERSET 3 - RDL ++ LEG RAISE:
18@50kg ( +3 reps ) ++ 15
15@60kg ( +2 reps ) ++ 15
10@70kg ++ 15
5@80kg ++ 15
-Adapting to high-rep RDL. Top set is rather easy, might up.
Used same loads everywhere because of DOMS. Might up tomorrow. Just 2 workouts left so doesn't make a big difference anyway.
-
^Never said it makes you feel awesome, said it "Makes you feel it makes you stronger and fitter at the same time". Add that to 2 weeks of zero training and doing lunges for the first time in over a year and you've got the crazy legs DOMS equation working. :P
Besides joking, i love how intense this program is, makes you feel awesome AFTER, but during it it's pure hell. Worse part is right after the 1st superset of lunges-pullups. HR is stabilized in +170 after sets +150 before, muscle fatigue kicks in good from the 5 supersets done so far, yet you are not even halfway done. At that time i feel i want to puke, cry like a baby and rage-smash everything, all at the same time. But at the end the reward feeling is awesome. Should be kinda similar to distance running, no?
yeah definitely. trying to run faster than you normally do, ie in race situations or trying to push yourself in training, is just pure hell. It really isn't fun at all, to me at least. The end result though, feels amazing. Hitting those PR's or winning races, makes you forget the pain for a second. I personally can't think of any lifting session which has come close to that. The only thing that's come close for me, was hard sparring in boxing, against someone who is trying to kill you round after round. That's a kind of hell, but you don't really think about quitting - there's no time to think about it. You just exist, defend, attack, survive until it's over. I think i've said in previous posts in my journal, that one of the keys to becoming faster is to try and acknowledge that quit voice when it comes, and realize that's when the game starts. You can tell if you're really pushing yourself simply by how loud that voice becomes. Running faster, relative to the individual, is in many parts mental warfare.
Dunk/vert training is just much more fun.. the process of achieving PR's itself is similarly difficult/grueling, (edit: harder to perceive and achieve vert progress, we don't measure millimeters, and even if we did, they don't matter as much as seconds), but, the enjoyment factor of the process is waaaay better than running. Vert training for the most part is pretty damn fun. Even these kinds of GPP circuits or MEBM sets etc, are grueling but fun.
Running fast, to me, is just non stop hell. I mean, when all your brain is doing is telling you to quit, and you just have to keep going, hard for that to be fun.
Compare that to a dunk session.. "just one more dunk" x 100. Legs dead, but still testing to see if you can get some juice back. Much more enjoyable IMHO hah.
SQUAT/MEBM related DOMS is on another level though.. Never experienced anything close to that with distance running training. The only thing that was equivalent, was high volume bodyweight lunges - which is incredible when you think about it. I remember not even a year ago, having extreme soreness for over 7 days from high rep BW walking lunges. I'd only expect to experience something like that in lifting, when incorporating MEBM out of nowhere or an equivalent high volume set/rep scheme like 10x10, without working up to it.
Interesting how the DOMS from running/sprinting isn't really comparable to vert training, at least in my experience.
pc!!
24 July 2017
Bodyweight@session : ~86kg
Soreness : legs everywhere 4.5/5. Lats traps shoulders and abs also sore but normal, 2.5/5
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
SUPERSET 1 - ATG SQUAT ++ OHP:
6@65kg ++ 8@35kg
6@65kg ++ 8@35kg
6@65kg ++ 8@35kg
6@65kg ++ 8@35kg
-Legs are much stronger than 65kg but also too sore to try. OHP 4x8 at this weight is around limit strength.
SUPERSET 2 - DB LUNGES ++ PULLUPS:
6 each leg @ 14kg each hand ++ 8
6 each leg @ 14kg each hand ++ 8
6 each leg @ 14kg each hand ++ 8 ( +1 rep )
6 each leg @ 14kg each hand ++ 7 ( +1 rep )
-Turns out it was the lunges that destroyed my legs. Every muscle contracted during them hurt crazy, which was not the case in squats.
Good progress in pullups. Nearly 4x8 in such a fatigued state is something i can be proud of.
SUPERSET 3 - RDL ++ LEG RAISE:
18@50kg ( +3 reps ) ++ 15
15@60kg ( +2 reps ) ++ 15
10@70kg ++ 15
5@80kg ++ 15
-Adapting to high-rep RDL. Top set is rather easy, might up.
Used same loads everywhere because of DOMS. Might up tomorrow. Just 2 workouts left so doesn't make a big difference anyway.
-
^Nice post! :highfive:
-
26 July 2017
Bodyweight@session : ~85kg
Soreness : glutes ( more than the other day, WTF ) and inner quads a lot. Some traps and lats.
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
SUPERSET 1 - ATG SQUAT ++ OHP:
6@67,5kg ( +2,5 kg ) ++ 8@37,5kg ( +2,5 kg )
6@67,5kg ( +2,5 kg ) ++ 8@37,5kg ( +2,5 kg )
6@67,5kg ( +2,5 kg ) ++ 8@37,5kg ( +2,5 kg )
6@67,5kg ( +2,5 kg ) ++ 8@37,5kg ( +2,5 kg )
-67,5 still light for legs but also still too sore to really push.
SUPERSET 2 - DB LUNGES ++ PULLUPS:
6 each leg @ 16kg each hand ( +2 kg each hand ) ++ 8
6 each leg @ 16kg each hand ( +2 kg each hand ) ++ 8
6 each leg @ 16kg each hand ( +2 kg each hand ) ++ 7 ( -1 rep )
6 each leg @ 16kg each hand ( +2 kg each hand ) ++ 7
-Right glute felt like cramping at sets 3 and 4. Or strained. Can you strain your glute, WTF? Lost a rep at pullups, should have grinded 1 or 2 more at first sets, i could.
SUPERSET 3 - RDL ++ LEG RAISE:
20@50kg ( +2 reps ) ++ 15
15@60kg ++ 15
10@75kg ( +5 kg ) ++ 15
5@85kg ( +5 kg ) ++ 15
-Nice. Cramped/strained glute bugging a lot but sucked it up and did my reps.
Starting to adapt. 411kg ( ~900lbs ) increased tonnage. HR dropping under 150 now after the 2 minutes breaks. Pity there's no time for more, this is one killer program.
-
26 July 2017
Bodyweight@session : ~85kg
Soreness : glutes ( more than the other day, WTF ) and inner quads a lot. Some traps and lats.
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
SUPERSET 1 - ATG SQUAT ++ OHP:
6@67,5kg ( +2,5 kg ) ++ 8@37,5kg ( +2,5 kg )
6@67,5kg ( +2,5 kg ) ++ 8@37,5kg ( +2,5 kg )
6@67,5kg ( +2,5 kg ) ++ 8@37,5kg ( +2,5 kg )
6@67,5kg ( +2,5 kg ) ++ 8@37,5kg ( +2,5 kg )
-67,5 still light for legs but also still too sore to really push.
SUPERSET 2 - DB LUNGES ++ PULLUPS:
6 each leg @ 16kg each hand ( +2 kg each hand ) ++ 8
6 each leg @ 16kg each hand ( +2 kg each hand ) ++ 8
6 each leg @ 16kg each hand ( +2 kg each hand ) ++ 7 ( -1 rep )
6 each leg @ 16kg each hand ( +2 kg each hand ) ++ 7
-Right glute felt like cramping at sets 3 and 4. Or strained. Can you strain your glute, WTF? Lost a rep at pullups, should have grinded 1 or 2 more at first sets, i could.
SUPERSET 3 - RDL ++ LEG RAISE:
20@50kg ( +2 reps ) ++ 15
15@60kg ++ 15
10@75kg ( +5 kg ) ++ 15
5@85kg ( +5 kg ) ++ 15
-Nice. Cramped/strained glute bugging a lot but sucked it up and did my reps.
Starting to adapt. 411kg ( ~900lbs ) increased tonnage. HR dropping under 150 now after the 2 minutes breaks. Pity there's no time for more, this is one killer program.
ya you can definitely strain a glute, but usually something strains first, such as the hamstrings.
got to be careful with glute strains, because usually it's something like the piriformis which can become quite a bitch to loosen up again .. my piriforimis was jacked up once for like 6+ months. had to do this crazy weird pretzel stretch & rolling on a tennis ball/baseball to make it chill out. that issue sucked.
but ya generally, interesting to think about how infrequent we see glute strains; usually something else strains first (hamstrings).
i imagine we'll see some pretty impressive numbers if we start seeing strained glutes more often, hah.
-
Turns out it was not a strain, just cramping or sth.
Forgot to log last workout of the season:
29 July 2017
Bodyweight@session : ~85,5kg
Soreness : glutes, inner quads, some lats.
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
SUPERSET 1 - ATG SQUAT ++ OHP:
6@70kg ( +2,5 kg ) ++ 8@40kg ( +2,5 kg )
6@70kg ( +2,5 kg ) ++ 8@40kg ( +2,5 kg )
6@70kg ( +2,5 kg ) ++ 7@40kg ( +2,5 kg ) , ( -1 rep )
6@70kg ( +2,5 kg ) ++ 6@40kg ( +2,5 kg ) , ( -2 reps )
SUPERSET 2 - DB LUNGES ++ PULLUPS:
6 each leg @ 16kg ++ 10 ( +2 reps )
6 each leg @ 16kg ++ 9 ( +1 rep )
6 each leg @ 16kg ++ 8 ( +1 rep )
6 each leg @ 16kg ++ 7
SUPERSET 3 - RDL ++ LEG RAISE:
20@52,5g ( +2,5 kg ) ++ 15
15@62,5g ( +2,5 kg ) ++ 15
10@77,5kg ( +2,5 kg ) ++ 15
5@87,5kg ( +2,5 kg ) ++ 15
Strong finish!
-
bump
-
Good bump timing, again. Got back home from holidays yesterday, hopefully gym tomorrow. :highfive:
-
Aaaand yet another training season starts, let's go!!! :almostascoolasnyancat:
23 August 2017
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@30kg
5@40kg
3@45kg
3@50kg
ATG SQUAT:
10@BW
8@20kg
8@30kg
6@40kg
5@50kg
5@60kg
BENCH PRESS:
10@20kg
8@30kg
8@40kg
5@50kg
5@60kg
DEAD-HANG PULLUPS:
6@BW
6@BW
6@BW
6@BW
6@BW
PAUSED STANDING CALF RAISE MACHINE:
12@BW+50kg
12@BW+50kg
12@BW+50kg
-Everything nice and easy. Very happy with how it went, expected much much worse after all this time off.
-
Thanks for all the love guys, really appreciate it!
26 August 2017
Bodyweight@session : ~84.5kg
Soreness : more or less everything but moderately
Injuries/aches : none
HANG POWER SNATCH:
5@20kg
5@25kg
5@30kg
3@35kg
2@40kg
RDL:
8@50kg
8@60kg
8@70kg
DIPS:
8@BW
8@BW
7@BW
7@BW
7@BW
DEAD-HANG CHINUPS:
7@BW
6@BW
6@BW
6@BW
6@BW
PAUSED SEATED CALF RAISE MACHINE:
12@BW+40kg
12@BW+40kg
12@BW+40kg
Everything solid and taking it easy. Nice!
-
So this season's training moto will be.... "quantity over quality" !!! :o :o :o
Now as you all know this is an obvious lie from my side. There is no way i would compromise quality. What i really mean is that it is consistency i need to hit. I can AREG volume, intensity frequency etc without even writing them down. It is not the programming that holds me back, it is the consistency. I want to try and work out every single day i can. Not all weights, i want to substitute my off days with cardio/abs/stretching sessions. Also, most important, minimize the losses when work&life attacks. Try to save whatever i can. I am at a very good place now, somewhat strong, somewhat lean, definitely fresh. A great base to build on. If this works as planned i could achieve good things. No promises, but that's the plan.
-
So this season's training moto will be.... "quantity over quality" !!! :o :o :o
Now as you all know this is an obvious lie from my side. There is no way i would compromise quality. What i really mean is that it is consistency i need to hit. I can AREG volume, intensity frequency etc without even writing them down. It is not the programming that holds me back, it is the consistency. I want to try and work out every single day i can. Not all weights, i want to substitute my off days with cardio/abs/stretching sessions. Also, most important, minimize the losses when work&life attacks. Try to save whatever i can. I am at a very good place now, somewhat strong, somewhat lean, definitely fresh. A great base to build on. If this works as planned i could achieve good things. No promises, but that's the plan.
awesome post, especially the part about minimizing losses when work/life attacks, that's always been the hardest thing for me. looking forward to more workouts :D I love doing something every day, even if it's just walking. Though, I don't like being "addicted". So having to workout HARD every day is something I definitely don't enjoy anymore - light days feel great. When I was lifting for dunking, I loved doing something every day too, even if it was just plate swings/bodyweight, walking, light sprints, or one work up set of squats.
get it!!
peace!
-
^Yes, that's exactly the spirit. And circumstances are great this year, i have much better access to training facilities/spots to make it happen, just need to push my mindset to it.
28 August 2017
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@30kg
5@40kg
3@50kg ( +5 kg )
3@55kg ( +5 kg )
ATG SQUAT:
8@20kg
5@40kg ( +10 kg ) , ( -3 reps )
5@50kg ( +10 kg ) , ( -1 rep )
5@60kg ( +10 kg )
5@65kg ( +5 kg )
BENCH PRESS:
8@20kg ( -2 reps )
5@40kg ( +10 kg ) , ( -3 reps )
5@50kg ( +10 kg ) , ( -3 reps )
5@60kg ( +10 kg )
5@65kg ( +5 kg )
DEAD-HANG PULLUPS:
8@BW ( +2 reps )
7@BW ( +1 rep )
6@BW
6@BW
6@BW
PAUSED STANDING CALF RAISE MACHINE:
12@BW+55kg ( +5 kg )
12@BW+55kg ( +5 kg )
12@BW+55kg ( +5 kg )
-Here starts the progressive overloading, very nice. Best of all, legs feel stronger and fresher than any of the recent years, very enthusiastic about that!
-
30 August 2017
Bodyweight@session : ~84.5kg
Soreness : none??? weird.
Injuries/aches : none
HANG POWER SNATCH:
5@20kg
5@25kg
5@30kg
3@35kg
3@40kg ( +1 rep )
RDL:
8@55kg ( +5 kg )
8@65kg ( +5 kg )
8@75kg ( +5 kg )
DB LUNGES:
6 each leg @ 12kg each hand
6 each leg @ 12kg each hand
6 each leg @ 12kg each hand
SEATED NEUTRAL GRIP DB OHP:
12@16kg each hand
12@16kg each hand
12@16kg each hand
BICEPS Z-BAR CURL:
12@25kg
12@25kg
12@25kg
TRICEPS PUSH DOWN:
12@120lbs
12@120lbs
12@120lbs
-
2 September 2017
Bodyweight@session : ~84kg ( AM , unfed )
Soreness : glutes and 'mid' quads, from lunges
Injuries/aches : none
PUSH-PRESS:
5@20kg
5@30kg
5@40kg
3@45kg
3@50kg
-Nice, was afraid i'd be stuck lower but even 50kg was pretty smooth for first time.
HALF SQUAT:
5@50kg
5@60kg
5@70kg
5@80kg
5@90kg
-Welcome back to my beloved exercise that got me jumping high in the first place anyway. 90kg easy for legs but back not yet used to them.
DIPS:
10 8@BW ( +2 reps )
8@BW
8@BW ( +1 rep )
8@BW ( +1 rep )
7@BW
DEAD-HANG CHINUPS:
8@BW ( +1 rep )
8@BW ( +1 rep )
7@BW ( +1 rep )
7@BW ( +1 rep )
6@BW
PAUSED SEATED CALF RAISE MACHINE:
12@BW+50kg ( +10 kg )
12@BW+50kg ( +10 kg )
12@BW+50kg ( +10 kg )
I am feeling great, very strong and good for progress. Only missing link is cardio, my fitness state is shit! Gotta add those running sessions ASAP.
-
4 Septe,ber 2017
Bodyweight@session : ~85,5kg
Soreness : glutes and shoulders, minor.
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@40kg ( +10 kg )
3@45kg ( +5 kg ) , ( -2 reps )
3@50kg
3@55kg
ATG SQUAT:
8@20kg
5@40kg
5@50kg
5@60kg
5@70kg ( +5 kg )
BENCH PRESS:
8@20kg
5@40kg
5@55kg ( +5 kg )
5@60kg
5@65kg
DEAD-HANG PULLUPS:
8@BW
8@BW ( +1 rep )
7@BW ( +1 rep )
7@BW ( +1 rep )
6@BW
PAUSED STANDING CALF RAISE MACHINE:
12@BW+60kg ( +5 kg )
12@BW+60kg ( +5 kg )
12@BW+60kg ( +5 kg )
-On the process of getting a good feel of how to progressively overload that 5x5-ramp-up scheme. One way is hit the top set, other is squeeze the others closer to top weight. Needs some AREG. E.g. in squats i can keep pushing the top set now, in bench it is harder so i have to push the ramping ones. Its all fine as long as the green numbers show up in every exercise.
-
6 September 2017
Bodyweight@session : ~84.5kg
Soreness : none
Injuries/aches : none
HANG POWER SNATCH:
5@20kg
5@30kg ( +5 kg )
3@35kg ( +5 kg ) , ( -2 reps )
3@37,5kg ( +2,5 kg )
3@40kg
RDL:
8@60kg ( +5 kg )
8@70kg ( +5 kg )
8@80kg ( +5 kg )
DB LUNGES:
6 each leg @ 14kg each hand ( +2 kg per hand )
6 each leg @ 14kg each hand ( +2 kg per hand )
6 each leg @ 14kg each hand ( +2 kg per hand )
SEATED NEUTRAL GRIP DB OHP:
12@18kg each hand ( +2 kg per hand )
11@18kg each hand ( +2 kg per hand ) , ( -1 rep )
10@18kg each hand ( +2 kg per hand ) , ( -2 reps )
BICEPS Z-BAR CURL:
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
10@27,5kg ( +2,5 kg ) , ( -2 reps )
TRICEPS PUSH DOWN:
12@130lbs ( +10 lbs )
12@130lbs ( +10 lbs )
11@130lbs ( +10 lbs ) , ( -1 rep )
DB SHRUGS: ( new exercise )
12@20kg each hand
12@20kg each hand
12@20kg each hand
Good day.
-
7 September 2017
Bodyweight@session : ???
Soreness : glutes, 'mid' quads, shoulders, biceps. all minor
Injuries/aches : none
1½ hours full court basketball.
First cardio-ish physical activity since my last bball session, 20 April!!!! :o :o :o :o :o
As expected and as stated earlier n the journal, fitness level was horrific, as bad as it gets.
Other than that i felt very strong in physical game, had an explosive first step, was rather fast and had good vert ( did just one dropstep DLRVJ that i got 10'5''/30'' easy ).
But i am getting gassed out so fast and so intense that i am totally worthless on court, the above qualities last too little.
So my muscles are at great shape but my cardio is at the worse ever. Well , at least the latter is easy to improve, so i just gotta go get it.
-
9 September 2017
Bodyweight@session : ~84,5kg
Soreness : none? weird, i expected basketball to annihilate me.
Injuries/aches : none
PUSH-PRESS:
5@20kg
5@40kg ( +10 kg )
3@45kg ( +5 kg ) , ( -2 reps )
3@47,5kg ( +2,5 kg )
3@50kg
-Nice.
HALF SQUAT:
5@60kg ( +10 kg )
5@70kg ( +10 kg )
5@80kg ( +10 kg )
5@90kg ( +10 kg )
5@100kg ( +10 kg )
-Always good to be back to '2-plates'. Very solid and powerful, huge room for progress but will insist on taking it slowly.
DIPS:
10@BW
9@BW ( +1 rep )
8@BW
8@BW
8@BW ( +1 rep )
DEAD-HANG CHINUPS:
9@BW ( +1 rep )
8@BW
7@BW
7@BW
7@BW ( +1 rep )
PAUSED SEATED CALF RAISE MACHINE:
12@BW+60kg ( +10 kg )
12@BW+60kg ( +10 kg )
12@BW+60kg ( +10 kg )
-
12 September 2017
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg ( +5 kg )
3@55kg ( +5 kg )
3@60kg ( +5 kg )
ATG SQUAT:
8@20kg
5@40kg
5@60kg ( +10 kg )
5@70kg ( +10 kg )
5@75kg ( +5 kg )
BENCH PRESS:
DEAD-HANG PULLUPS:
PAUSED STANDING CALF RAISE MACHINE:
12@BW+65kg ( +5 kg )
12@BW+65kg ( +5 kg )
12@BW+65kg ( +5 kg )
Was very short on time so had to skip upper. Will most probably do bench+pulls next time with p-chain and skip arms that are planned for that day.
Very happy with legs progress, they feel soooo strong this year.
-
13 September 2017
Bodyweight@session : ~84.25kg , oops it's going down
Soreness : none
Injuries/aches : none
HANG POWER SNATCH:
5@20kg
5@30kg
3@35kg
3@40kg ( +2,5 kg )
3@42,5kg ( +2,5 kg )
-Very nice.
RDL:
8@65kg ( +5 kg )
8@75kg ( +5 kg )
7@85kg ( +5 kg ) , ( -1 rep )
-Legs good but grip gave up at top set.
DB LUNGES:
6 each leg @ 16kg each hand ( +2 kg per hand )
6 each leg @ 16kg each hand ( +2 kg per hand )
6 each leg @ 16kg each hand ( +2 kg per hand )
BENCH PRESS:
8@20kg
5@40kg
5@55kg
5@60kg
5@65kg
-Same load, better form.
DEAD-HANG PULLUPS:
10@BW ( +2 reps )
8@BW
7@BW
7@BW
6@BW
SEATED NEUTRAL GRIP DB OHP:
BICEPS Z-BAR CURL:
TRICEPS PUSH DOWN:
DB SHRUGS:
Did what i said yesterday, skipped the arms work and did the bench&pullups that i owed.
-
14 September 2017
Bodyweight@session : ???
Soreness : glutes a bit
Injuries/aches : none
1½ hours full court basketball.
Legs too heavy from working both two previous days. Generally the same. Good strength, good speed, horrible fitness. Somewhat improved but still bad. No jumps.
I need to emphasize in my fitness improvement. I love basketball and i am at a very good place strength&lean-wise, i could enjoy my on court time much more and i can't.
I must add HIIT sessions.
My training schedule is:
Monday weights, Tuesday off , Wednesday weights, Thursday basketball , Friday off , Saturday weights, Sunday off.
I need my Friday and Sunday offs. I should add cardio work on Tuesday. And then also Saturday, which is between off days so i can afford to tax me a bit more, do some HIIT stuff before weights.
Any other ideas always welcome.
-
run. aerobic base is real.
-
Couldn't lift on Saturday , FML!
Couldn't lift on Monday too, so lifted yesterday and skipped the running, FML!
Now have to go to a buisness trip so won't be able to play bball tomorrow, F!M!L!
19 September 2017
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@55kg ( +5 kg )
3@62,kg ( +2,5 kg ) , ( -1 rep )
-Approaching PR ( 3@65 i think ) already, VERY nice.
ATG SQUAT:
8@20kg
5@40kg
5@60kg
5@70kg
5@80kg ( +5 kg )
-Adding 5kg every week and still not being really challenged, incredibly happy!
BENCH PRESS:
8@20kg
5@40kg
5@55kg
5@60kg
5@65kg
-Same loads again, even more solid, ready to up.
DEAD-HANG PULLUPS:
10@BW
8@BW
8@BW ( +1 rep )
7@BW
7@BW( +1 rep )
-Ties 5-sets-total-reps all time :personal-record:
PAUSED STANDING CALF RAISE MACHINE:
12@BW+70kg ( +5 kg )
12@BW+70kg ( +5 kg )
12@BW+70kg ( +5 kg )
-Constant progress here too, still far away from limit strength.
-
Too fucking early for a derail. What can you do, just get back on the train and try hard to stay on it.
26 September 2017
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@55kg
2@62,kg
ATG SQUAT:
10@20kg ( +2 reps )
8@40kg ( +3 reps )
5@60kg
5@70kg
5@80kg
BENCH PRESS:
10@20kg ( +2 reps )
8@40kg ( +3 reps )
5@55kg
5@60kg
5@65kg
DEAD-HANG PULLUPS:
11@BW ( +1 rep ) , ties :personal-record:
8@BW
8@BW
7@BW
7@BW
-Total reps = 41 ( +1 rep ) , :personal-record:
PAUSED STANDING CALF RAISE MACHINE:
12@BW+75kg ( +5 kg )
12@BW+75kg ( +5 kg )
12@BW+75kg ( +5 kg )
Stayed at same weight at clean, squat and bench. Was ok, could have added but didn't feel confident before coz of too many missed workouts lately. Awesome pullups!
-
28 September 2017
Bodyweight@session : ???
Soreness : quads, glutes, chest, lats, all minor
Injuries/aches : none
1½ hours full court basketball.
Improvement in fitness. Not bad anymore, still mediocre though. Gotta improve it, want to enjoy basketball more. No rim jumps.
-
30 September 2017
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
PUSH-PRESS:
5@20kg
5@40kg
3@45kg
3@47,5kg
3@50kg
HALF SQUAT:
5@60kg
5@70kg
5@80kg
5@90kg
5@100kg
DIPS:
10@BW
10@BW ( +1 rep )
9@BW ( +1 rep )
8@BW
8@BW
DEAD-HANG CHINUPS:
9@BW
8@BW
8@BW ( +1 rep )
7@BW
7@BW
PAUSED SEATED CALF RAISE MACHINE:
12@BW+60kg
12@BW+60kg
12@BW+60kg
Haven't done this workout for 3 weeks so stayed at same loads. Happy surprise, both push-pres and half-squats were very easy and solid.
Feel too small to progress, want to add some mass on me, not anything crazy just a couple of kilos, i tend to feel/operate great overall around 87kg/190lbs.
-
i'm mirin` your dead-hang pullup PR.
:strong:
-
^Thanks , read below for more! :P
2 October 2017
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@57,5kg ( +2,5 kg )
3@62,kg ( +1 rep )
-Great!
ATG SQUAT:
10@20kg
8@40kg
5@60kg
5@72,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
-Great, RPE at top set around 8 , ready to rep >= BW next time.
BENCH PRESS:
10@20kg
8@40kg
5@52,5kg ( -2,5 kg )
5@62,kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
-Very strong. Can't up next time though, will redo same weights.
DEAD-HANG PULLUPS:
11@BW ties :personal-record:
9@BW ( +1 rep )
8@BW
7@BW
7@BW
Total reps = 42 ( +1 rep ) , :personal-record:
-Barely god 7th at both last sets. Doesn't matter , PRed again!!!
PAUSED STANDING CALF RAISE MACHINE:
12@BW+80kg ( +5 kg )
12@BW+80kg ( +5 kg )
12@BW+80kg ( +5 kg )
-Calves are so strong this year. Felt like i won't be able to do all reps @85 next week though. Let's see.
General feeling of awesomeness!
-
MOAR MIRIN.
:strong:
also, how the F do some people do 20+ (1+ sec paused) dead hang? lmao. who knows maybe you'll get there eventually, seems really hard to me. would be sick if you got to 15 dead hang. For me, arms/lats just die out & don't recover. Imagine i'd need to add weighted variations to really try and bump that up, because i guess it's just taking too much strength to knock out each rep, even though they feel light/smooth initially.
pc!
-
Thanks again. Going above 12 should be very hard i imagine. It is a long way up having 6'5'' wingspan on a 5'10'' body. First reps are easy, almost piston, but above 5 they get slow and hard, even at the fresh sets. I even have to hang for a couple of seconds to gather a few breaths for the last 1-2 reps. Maybe clusters is the way, something like rest-pause. But what i like doing when i reach >10 reps is switch to weighted and combine them with an AMRAP BW finisher.
-
Well, i should elaborate more: I am not 5'10'', i am 6' barefoot. But i have very long neck and big head , also long legs. So, to get to 6' with them, the main body i have would be a 'normal' body size for someone 5'10'', maybe even lower. Still, long hands, yes. Great for dunking/basketball etc, i feel what you're saying.
-
4 October 2017
Bodyweight@session : ~84.5kg
Soreness : quads, lats , both 2/5
Injuries/aches : none
HANG POWER SNATCH:
5@20kg
5@30kg
3@35kg
3@40kg
3@42,5kg
RDL:
8@65kg
8@75kg
8@85kg ( +1 rep )
DB LUNGES:
6 each leg @ 16kg each hand
6 each leg @ 16kg each hand
6 each leg @ 16kg each hand
SEATED NEUTRAL GRIP DB OHP:
12@16kg each hand ( -2 kg per hand )
12@16kg each hand ( -2 kg per hand ) , ( +1 rep )
12@16kg each hand ( -2 kg per hand ) , ( +2 reps )
BICEPS Z-BAR CURL:
12@25kg ( -2,5 kg )
12@25kg ( -2,5 kg )
12@25kg ( -2,5 kg ) , ( +2 reps )
TRICEPS PUSH DOWN:
12@130lbs
12@130lbs
12@130lbs ( +1 rep )
Haven't done the legs stuff since 13 September so did the same loads, haven't done the arms stuff since 7 September so took a step back.
Good choice overall, only lunges were too easy. Should have known, didn't lunge for 3 weeks but squat was in constant progress during them.
-
MOAR MIRIN.
:strong:
also, how the F do some people do 20+ (1+ sec paused) dead hang? lmao. who knows maybe you'll get there eventually, seems really hard to me. would be sick if you got to 15 dead hang. For me, arms/lats just die out & don't recover. Imagine i'd need to add weighted variations to really try and bump that up, because i guess it's just taking too much strength to knock out each rep, even though they feel light/smooth initially.
pc!
lance cud do them at 220lb .. beast. I think i could have done them when i weighed 75kg or less but i dont think that counts. ha ha. wud have to train for it tho obviously cos i never did high rep sets (For me 6 was the highest, weighted but).
-
5 October 2017
Bodyweight@session : ???
Soreness : overall legs kinda tight/stressed, mostly quads and glutes
Injuries/aches : none
1½ hours full court basketball.
Bad.
Didn't sleep to well. Worked out legs 2 days the same week before bball after some time. Finally, I have a lot of work lately and i am being extremely creative and productive but i think the mind drain has a toll on my body too. All those combined gave a bad result:
Was slow, was weak, was numb. Felt legs had explosive power in them but I wasn't able to bring it out. Fitness was a bit improved, still mediocre though.
Better luck next time! :D
-
5 October 2017
Bodyweight@session : ???
Soreness : overall legs kinda tight/stressed, mostly quads and glutes
Injuries/aches : none
1½ hours full court basketball.
Bad.
Didn't sleep to well. Worked out legs 2 days the same week before bball after some time. Finally, I have a lot of work lately and i am being extremely creative and productive but i think the mind drain has a toll on my body too. All those combined gave a bad result:
Was slow, was weak, was numb. Felt legs had explosive power in them but I wasn't able to bring it out. Fitness was a bit improved, still mediocre though.
Better luck next time! :D
I think the condition of the mind is just as crucial to performance as the condition of the body....
Agreed. CNS drain that eventually leads to overtraining is highly affected by your state of mind and stress levels. Even a moderately challenging workout routine can overwork you if you have chronic stress and especially traumatic events. So important to manage stress levels.
I remember Lyle (body recomp guy) had an article talking about hitting a very abrupt point of overtraining and he really emphasized that issues with his personal life were major contributors to it. He was out for like half a year after that I think, so scary sounding
-
Thanks guys!
Totally agree about anxiety etc. But i was talking about sth different. How intense mind work actually tires the body too. Without anxiety.
Anyway turns out it was sth totally different, was a little sick hahaha. Worse friday and saturday, missed saturday lifting session, fml, good now (sunday).
:lololol:
-
i'm mirin` your dead-hang pullup PR.
:strong:
+1
ETA: also, once shoulder is healthy and i can start doing proper upper body training again, i'm adding pull ups/chin ups to the list. gf's new roommate, who's also my friend, has a chin up bar. gonna race joe to the OAC.
-
What's the race? Can i join? I did 8 reps at 90kg (gym) bodyweight (vid on insta). Gna struggle to get to 20 but it would be fun to start a forum contest.
-
By googling OAC i presume the race is about achieving a One Arm Chinup. I researched a bit too. OAC is cool, not sure i've got it in me but why not, I'm in. 8)
-
By googling OAC i presume the race is about achieving a One Arm Chinup. I researched a bit too. OAC is cool, not sure i've got it in me but why not, I'm in. 8)
ooh. in that case im out lol. ive heard it's harder than getting a 2xbw chinup. harder for me than a 300 bench which is already impossibru
-
I was never in, but i'm also out. OAC scares me. lmao.
-
Let's take it there:
http://www.adarq.org/gymnastics-parkour-free-running-street-workouts/move-one-arm-chinup
-
Big work attack, FML. Tyrna do what i said in the season beginning, minimize losses...
12 October 2017
Bodyweight@session : ~83,5kg , so im not only detraining, i am wasting away too, GRRRRRRR
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@60kg ( +2,5 kg )
1@65kg ( +2,5 kg ) , ( -2 reps )
-Almost got 2@65. All time PRs are 3@65 / 1@67,5 so this is very nice!
ATG SQUAT:
10@20kg
8@40kg
5@60kg
5@72,5kg
4@85kg ( +2,5 kg ) , ( -1 rep )
-Missed a rep at top set , BUT , first time this year that load > BW , very nice!
BENCH PRESS:
10@20kg
8@40kg
5@52,5kg
5@62,kg
5@67,5kg
-Nice.
DEAD-HANG PULLUPS:
10@BW ( - 1rep )
8@BW ( - 1rep )
7@BW ( - 1rep )
7@BW
6@BW ( - 1rep )
Total reps = 38 ( -4 reps )
-Something was off here, everything kept giving up after rep 5.
PAUSED STANDING CALF RAISE MACHINE:
12@BW+80kg
12@BW+80kg
12@BW+80kg
-Nice.
Ok, not that bad for a 10 days forced off, progressed a few things too. Only pullups were bad.
-
14 October 2017
Bodyweight@session : ~83kg , dude, eat!!!
Soreness : chest, lats, quads, glutes, calves. all minor though
Injuries/aches : none
PUSH-PRESS:
5@20kg
5@40kg
3@45kg
3@47,5kg
3@50kg
-Nice and smooth, should have tried heavier.
HALF SQUAT:
5@65kg ( +5 kg )
5@75kg ( +5 kg )
5@85kg ( +5 kg )
5@95kg ( +5 kg )
5@105kg ( +5 kg )
-Very nice.
DIPS:
10@BW
10@BW
10@BW ( +1 rep )
8@BW
8@BW
-Total is season best.
DEAD-HANG CHINUPS:
9@BW
8@BW
7@BW ( -1 rep )
7@BW
7@BW
-Ok
PAUSED SEATED CALF RAISE MACHINE:
12@BW+60kg
12@BW+60kg
12@BW+60kg
Again haven't done this workout for 2 weeks. Not bad considering. Now gotta stay consistent and attack progress!
-
Think of adding some volume. Feel small, apetite feels like opening up like it always does when winter is coming ( man, why did you say that, we had forgotten we need to wait 1,5 year for next GOT season! ), i could use just a little more hypertrophy stimulus. But i like this ramping up to ~5RM i am doing, a lot. Might add a drop-set / high-rep finisher / however you wanna call it.
-
17 October 2017
Bodyweight@session : ~84,25kg , finally an increase
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@60kg
2@65kg ( +1 rep )
-60 super smooth now. 65 nice too, 1 rep shy of all time PR.
ATG SQUAT:
10@20kg
5@40kg
5@60kg
5@75kg ( +2,5 kg )
4@85kg
10@60kg ( extra set )
-Top set smoother. Could grind a 5th rep but saved if for the finisher introduction. Not so good, expected ~13 , not bad either.
BENCH PRESS:
10@20kg
8@40kg
5@52,5kg
5@62,kg
5@67,5kg
13@50kg ( extra set )
-Very nice. Top sets more solid, finisher good too.
DEAD-HANG PULLUPS:
6@BW+5kg
5@BW+10kg
3@BW+15kg
10@BW
8@BW
-Swithced to weighted. Gonna do them like that , 3 ramping weighted sets then two BW finishers. Feels more aligned to the overall scheme too.
15kg was too heavy but i'll keep it, whenever i get 5 at that third set i will be upping, till then the previous sets loads stay the same in AMRAP fashion.
PAUSED STANDING CALF RAISE MACHINE:
12@BW+80kg
12@BW+80kg
12@BW+80kg
-Should have upped.
-
19 October 2017
Bodyweight@session : ???
Soreness : some chest, lats, abductors, glutes calves and quads. high-rep finishers work lol
Injuries/aches : none
1½ hours full court basketball.
Better. Very strong for my weight & standards, i feel i am pushing people around like when i am in the high 80s BW. Kinda fast. Good vert, i see intimidation again in the opponents, they fear my block, i love that feeling.
But fitness is still mediocre so it is destroying my game. I gotta preserve all the time, skip plays etc. Well, can't expect anything better, i haven't run at all since forever, fitness won't improve by just planning stuff and never realizing them, i gotta run or live with being unfit, that's all to it.
-
21 October 2017
Bodyweight@session : ~85kg , short after lunch
Soreness : none
Injuries/aches : none
PUSH-PRESS:
5@20kg
5@40kg
3@45kg
3@50kg ( +2,5 kg )
3@52,5kg ( +2,5 kg )
-Very good, smoth, fast, solid!
HALF SQUAT:
5@65kg
5@75kg
5@85kg
5@95kg
5@105kg
-Same loads with last week that i added 5kg in every set. Very good here too.
DIPS:
10@BW
7@@BW+5kg
5@BW+10kg
4@BW+15kg
12@BW ( Season best )
-Very good.
DEAD-HANG CHINUPS:
10@BW , ties :personal-record:
6@BW+5kg
4@BW+10kg
3@BW+15kg
9@BW
-Weighted sets were all a bit harder than i wanted. Maybe i burned out PRing at first unweighted set.
On another note, OAC is sooo far away! Adding ~17% of my BW made 3 reps pretty hard. I gotta get to 100% plus the movement balance deficit. Most probably impossible.
PAUSED SEATED CALF RAISE MACHINE:
12@BW+62,5kg ( +2,5 kg )
12@BW+62,5kg ( +2,5 kg )
12@BW+62,5kg ( +2,5 kg )
-Very nice.
-
as adarq goes, so (slowly) do we all: adarq.org run squad, assemble!
-
as adarq goes, so (slowly) do we all: adarq.org run squad, assemble!
seems like the adarq.org run squad is slowly forming, like you said.. bit by bit, until we're assembling a full fledged racing team. :trollface:
running has like no barrier to entry .. which is cool. dunking (on 10' rims) has such an insane barrier to entry hah. so very different.
-
^I really want to! But currently it is too hard to find the time slot for it. Or , if you prefer, to be perfectly honest, hard to dedicate even more of my precious free time for this. Training is already #1 free time consumer by far, but can't make it exclusive. I could sacrifice a weight lifting day, but i love weights. I could run before/after weights. Or late night. Morning is out of the question, i am not that type. I'll think of something.
24 October 2017
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@60kg
2@65kg
-Third rep @65 looks too hard. But i feel i can maybe do a PR single @70 next time.
ATG SQUAT:
10@20kg
5@40kg
5@60kg
5@75kg
5@85kg ( +1 rep )
14@60kg ( +4 reps )
-Nice progress.
BENCH PRESS:
10@20kg
8@40kg
5@52,5kg
5@62,kg
5@67,5kg
15@50kg ( +2 reps )
-Ready to up top set now.
DEAD-HANG PULLUPS:
10@BW
6@BW+5kg
5@BW+10kg
4@BW+15kg ( +1 rep )
8@BW
-Hard, was already about 1 hour in, body kinda gave up. Got one extra rep though where I least expected it, at the 15kg set, nice.
PAUSED STANDING CALF RAISE MACHINE:
12@BW+85kg ( +5 kg )
12@BW+85kg ( +5 kg )
12@BW+85kg ( +5 kg )
-Nice.
-
25 October 2017
Bodyweight@session : ~85kg
Soreness : chest, lats, abductos, glutes, quads, calves. all minor
Injuries/aches : none
HANG POWER SNATCH:
5@20kg
5@30kg
3@35kg
3@40kg
2@42,5kg ( -1 rep )
-Weak.
RDL:
8@65kg
8@75kg
8@85kg
-Easy, good for much more.
DB LUNGES:
6 each leg @ 16kg each hand
6 each leg @ 16kg each hand
6 each leg @ 16kg each hand
-Easy, good for more here too.
SEATED NEUTRAL GRIP DB OHP:
12@16kg each hand
12@16kg each hand
12@16kg each hand
BICEPS Z-BAR CURL:
12@25kg
12@25kg
12@25kg
TRICEPS PUSH DOWN:
12@130lbs
12@130lbs
12@130lbs
Another 3 weeks that i haven't done this workout so same loads again.
Snatches felt off but RDL and lunge were diesel.
Beach stuff was strong too, could have heavier but did the same with last time in ultra solid controlled form so maybe even better.
-
Too much work, a couple of national off days, more derail, FML. Trying to save what i can. Good thing is that getting 2 workouts a week feels a failure.
1 November 2017
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@60kg
2@65kg
-Little rusty but powerful.
ATG SQUAT:
10@20kg
5@40kg
5@60kg
5@75kg
5@85kg
14@60kg
-Good.
BENCH PRESS:
12@50kg
12@50kg
12@50kg
DEAD-HANG PULLUPS:
9@BW
8@BW
7@BW
PAUSED STANDING CALF RAISE MACHINE:
12@BW+85kg
12@BW+85kg
12@BW+85kg
-Strong.
Short on time, had to modify bench and pullups. Overall ok.
-
2 November 2017
Bodyweight@session : ???
Soreness : some chest, lats, quads, abductors, glutes calves and quads.
Injuries/aches : none
1½ hours full court basketball.
Nothing interesting to report. Was sore from lifting. Was rusty too. Felt strong but not explosive. Fitness was ok but i was playing quite 'reserved', skipped many plays.
-
4 November 2017
Bodyweight@session : ~85,5kg , carbed up, not by plan, just happened
Soreness : none
Injuries/aches : none
PUSH-PRESS:
5@20kg
5@40kg
3@45kg
3@50kg
3@55kg ( +2,5 kg )
-Awesome, 50kg actually light!
HALF SQUAT:
5@70kg ( +5 kg )
5@80kg ( +5 kg )
5@90kg ( +5 kg )
5@100kg ( +5 kg )
5@110kg ( +5 kg )
-Heavier, deeper, faster, smoother. Awesome!
DIPS:
12@BW ( +2 reps )
8@BW+5kg ( +1 rep )
5@BW+10kg
4@BW+15kg
12@BW
-Very good.
DEAD-HANG CHINUPS:
11@BW , :personal-record:
6@BW+5kg
5@BW+10kg ( +1 rep )
4@BW+15kg ( +1 rep )
8@BW ( -1 rep )
-Awesomeness!
PAUSED SEATED CALF RAISE MACHINE:
12@65kg ( +2,5 kg )
12@65kg ( +2,5 kg )
12@65kg ( +2,5 kg )
-Very strong here too.
It seems that rich carb dinner + good sleep + rich carb lunch + noon nap + triple espresso = PED. I'll take it! ;D
-
6 November 2017
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@60kg
0@70kg ( failed PR attempt )
2@65kg
-Very good. 60kg felt light so went for the PR. Failed it, not very close either.
ATG SQUAT:
10@20kg
5@40kg
5@60kg
5@75kg
5@85kg
15@60kg ( +1 rep )
-Best squat session this year. Very solid/tight.
BENCH PRESS:
DEAD-HANG PULLUPS:
PAUSED STANDING CALF RAISE MACHINE:
12@BW+85kg
12@BW+85kg
12@BW+85kg
-More strict pauses. Strong.
So i was short on time again and had to cut this workout in half. Skipped bench and pulls, will try to do them today.
One good thought was, make this permanent. Workout was getting too long after the high-rep-finishers addition anyway. That way I might add a couple of sets or exercises too, be able to do something extra like core or cardio, plus I am adding a training day, more stimulus, more results. But i am not sure i can be consistent with that, it adds up to 4 gym days a week. Id like it though. Lets see...
-
7 November 2017
Bodyweight@session : measured but forgot lol
Soreness : some quads glutes and abductors
Injuries/aches : none
BENCH PRESS:
10@20kg
8@40kg
5@52,5kg
5@62,kg
5@67,5kg
18@50kg ( +3 reps )
-Nice. Should have done 70 for top set.
INCLINE DB PRESS: ( new exercise )
12@16kg each hand
12@16kg each hand
12@16kg each hand
DEAD-HANG PULLUPS:
11@BW ( +1 rep ) , ties :personal-record:
7@BW+5kg ( +1 rep )
4@BW+10kg ( -1 rep )
4@BW+15kg
8@BW
-Nice
BENT DB ROW: ( new exercise )
12 each hand @20kg
12 each hand @20kg
12 each hand @20kg
-
8 November 2017
Bodyweight@session : ~85kg
Soreness : mostly chest and lats, some quads hamstrings and glutes.
Injuries/aches : none
HANG POWER SNATCH:
5@20kg
5@30kg
3@35kg
3@40kg
3@42,5kg ( +1 rep )
RDL:
8@65kg
8@75kg
8@85kg
DB LUNGES:
6 each leg @ 16kg each hand
6 each leg @ 16kg each hand
6 each leg @ 16kg each hand
SEATED NEUTRAL GRIP DB OHP:
12@16kg each hand
12@16kg each hand
12@16kg each hand
BICEPS Z-BAR CURL:
12@25kg
12@25kg
12@25kg
TRICEPS PUSH DOWN:
12@130lbs
12@130lbs
12@130lbs
Another 2 weeks since i did this workout, so i used the same loads yet again. Everything was fairly easy though so that's good.
-
9 November 2017
Bodyweight@session : ???
Soreness : chest , glutes, traps, all minor
Injuries/aches : none
1½ hours full court basketball.
Best/most enjoyable bball session this season. Feeling very strong, taking body contacts like a boss. Somewhat faster. Couple of good jumps. Somewhat fitter, skipping much less plays.
Still long way to go to a level that i would be content with, but happy with the improvement(s).
Also, 4 workouts in a the last 4 days / 5 in the last 6 days. Woke up literally wrecked hahaha, but i love it.
-
11 November 2017
Bodyweight@session : ~85,75kg
Soreness : none
Injuries/aches : none
PUSH-PRESS:
5@20kg
5@40kg
3@50kg ( +5 kg )
3@52,5kg ( +2,5 kg )
3@55kg
-Very good.
HALF SQUAT:
5@70kg
5@90kg ( +10 kg )
5@100kg ( +10 kg )
5@105kg ( +5 kg )
5@110kg
-Last week i upped everything 5g and now this! Awesome.
DIPS:
12@BW
8@BW+5kg
5@BW+10kg
5@BW+15kg ( +1 rep ) , technically PR
13@BW ( +1 rep ) , ties :personal-record:
-Got 5th rep at top set (15 kg), ready to advance, awesome!!!
DEAD-HANG CHINUPS:
11@BW , ties :personal-record:
7@BW+5kg ( +1 rep )
5@BW+10kg
5@BW+15kg ( +1 rep ) , technically PR
8@BW
-Got 5th rep at top set here too, great!
PAUSED SEATED CALF RAISE MACHINE:
12@65kg
12@65kg
12@65kg
-Upped last week here so did the same for better 'feel'. Very strong, ready to up now.
-
13 November 2017
Bodyweight@session : ~85.5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
8@20kg ( +3 reps )
5@40kg
3@50kg
3@60kg
3@65kg ( +1 rep ) , ties 3RM :personal-record:
-Great, just great.
ATG SQUAT:
10@20kg
5@40kg
5@60kg
5@77,5kg ( +2,5 kg )
5@87,5kg ( +2,5 kg ) , season best
18@60kg ( +3 reps ) , season best
-Awesome. Not even maximal, feeling able to up again next week.
PAUSED STANDING CALF RAISE MACHINE:
12@BW+90kg ( +5 kg )
11@BW+90kg ( +5 kg ) , ( -1 rep )
10@BW+90kg ( +5 kg ) , ( -2 reps )
-Reached limit strength finally.
Decided to keep the split i did last week, so Monday is only legs and Tuesaday chest and lats. Currently both those split sessions take around 45 minutes each, will add cardio and core stuff to bring them up to 60-75.
Now shooting for 4 weight lifting days per week, hope i can keep up with it.
-
15 November 2017
Bodyweight@session : ~85,5kg
Soreness : quads, glutes, calves, abductors. all like 2/5
Injuries/aches : none
HANG POWER SNATCH:
5@20kg
5@30kg
3@40kg ( +5 kg )
3@42,5kg ( +2,5 kg )
3@42,5kg
-Great.
RDL:
8@70kg ( +5 kg )
8@80kg ( +5 kg )
8@90kg ( +5 kg )
-Great here too.
DB LUNGES:
6 each leg @ 18kg each hand ( +2 kg per hand )
6 each leg @ 18kg each hand ( +2 kg per hand )
6 each leg @ 18kg each hand ( +2 kg per hand )
BENCH PRESS:
10@20kg
8@40kg
5@55kg ( +2,5 kg )
5@65kg ( +2,5 kg )
4@70kg ( +2,5 kg ) , ( -1 rep )
20@50kg ( +2 reps )
-Awesome.
DEAD-HANG PULLUPS:
11@BW , ties :personal-record:
6@BW+5kg ( -1 rep )
5@BW+10kg ( +1 rep )
4@BW+15kg
9@BW ( +1 rep )
-Not that good, back/arms were strong but grip felt tired from all the previous stuff.
Felt very strong everywhere, gotta love those sessions.
-
Edit : Bleh, i accidentally just modified this entry instead of quoting it , for the 30 november entry. I will rewrite what i think it said.
16 November 2017
Bodyweight@session : ???
Soreness : hamstrings, chest, lats, glutes, calves, all minor.
Injuries/aches : none
1½ hours full court basketball.
Improved. Feeling very strong at physical game. Good endurance, skipping even less plays.
-
18 November 2017
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
PUSH-PRESS:
5@20kg
5@40kg
3@50kg
3@52,5kg
3@55kg
HALF SQUAT:
5@80kg ( +10 kg )
5@90kg
5@100kg
5@107,5kg ( +2,5 kg )
5@115kg ( +5 kg ) , season best.
-Third week on a row making considerable progress. Great.
DIPS:
12@BW
8@BW+5kg
6@BW+10kg ( +1 rep )
6@BW+15kg ( +1 rep ) , technically PR
13@BW , ties :personal-record:
DEAD-HANG CHINUPS:
11@BW , ties :personal-record:
7@BW+5kg
5@BW+10kg
5@BW+15kg
9@BW ( +1 rep )
PAUSED SEATED CALF RAISE MACHINE:
12@65kg
12@65kg
12@65kg
Had to got to the gym shortly ( < 60 mins ) after lunch. Felt like shit. Got everything nice and progressed too, but it was a torture, didn't enjoy it.
-
20 November 2017
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
8@20kg
5@40kg
3@50kg
3@60kg
3@65kg , ties 3RM :personal-record:
-Hard to progress here, but at all time PR levels so ok.
ATG SQUAT:
10@20kg
5@40kg
5@60kg
5@80kg ( +2,5 kg )
4@90kg ( +2,5 kg ) , ( -1 rep ) , season best
15@65kg ( +5 kg ) , ( -3 reps )
-Good progress, almost linear , despite getting close to all time PRs.
PAUSED STANDING CALF RAISE MACHINE:
12@BW+90kg ( +5 kg )
12@BW+90kg ( +1 rep )
11@BW+90kg ( +1 rep )
-Good.
-
vag continues to slay PRs. pretty good run you're on, my friend.
-
^^^ Thanks! Not exactly slaying them, it is mostly ties and very few slays. But yes, this is one good long run i am currently in.
Also, on a wrong day and journal, happy birthday!!!! :highfive:
21 November 2017
Bodyweight@session : ~86kg
Soreness : some abductors and quads. 1/5
Injuries/aches : none
BENCH PRESS:
10@20kg
8@40kg
5@55kg
5@65kg
5@70kg ( +1 rep )
15@55kg ( +5 kg ) , ( -5 reps )
-Great.
INCLINE DB PRESS:
12@18kg each hand ( +2 kg per hand )
12@18kg each hand ( +2 kg per hand )
12@18kg each hand ( +2 kg per hand )
DEAD-HANG PULLUPS:
12@BW ( +1 rep ) , all time :personal-record:
7@BW+5kg ( +1 rep )
5@BW+10kg
4@BW+15kg
10@BW ( +1 rep )
-Couldn't improve on heavy sets but did great on the light ones. 12 BW reps is amazing for me, very very happy with it.
BENT DB ROW:
12 each hand @22kg ( +2 kg )
12 each hand @22kg ( +2 kg )
12 each hand @22kg ( +2 kg )
-
23 November 2017
Bodyweight@session : ~86,25kg
Soreness : mild chest and lats, some very minor quads and glutes.
Injuries/aches : none
HANG POWER SNATCH:
Was short on time, skipped.
RDL:
8@80kg ( +10 kg )
8@85kg ( +5 kg )
8@90kg
-Great.
DB LUNGES:
6 each leg @ 18kg each hand
6 each leg @ 18kg each hand
6 each leg @ 18kg each hand
-Too easy, should have upped.
SEATED NEUTRAL GRIP DB OHP:
12@18kg each hand ( +2 kg per hand )
11@18kg each hand ( +2 kg per hand ) , ( -1 rep )
10@18kg each hand ( +2 kg per hand ) , ( -2 reps )
-Reached limit strength. Still nice.
BICEPS Z-BAR CURL:
12@25kg
12@25kg
12@25kg
-Too easy, should have upped.
TRICEPS PUSH DOWN:
12@140lbs ( +10 lbs )
12@140lbs ( +10 lbs )
12@140lbs ( +10 lbs )
-Nice.
Feeling very strong, always now. Also feeling body accumulating more and more fatigue. Doesn't matter, no room to deload now, will keep firing hard till xmas and let holidays for deload.
-
25 November 2017
Bodyweight@session : ~86,25kg
Soreness : none
Injuries/aches : none
PUSH-PRESS:
5@20kg
5@40kg
3@50kg
3@52,5kg
3@55kg
-Very strong, 50 kg is now light weight, ready to up.
HALF SQUAT:
5@80kg
5@90kg
5@100kg
5@110kg ( +2,5 kg )
5@120kg ( +5 kg ) , season best.
-Gains again. 110kg, which was max 2 weeks ago, is now easy and ultra solid, form and depth wise. Not that happy with 120kg depth, need a few more inches. Will stay here for a while.
DIPS:
13@BW ( +1 rep ) , ties :personal-record:
8@BW+5kg
6@BW+10kg
6@BW+15kg
13@BW , ties :personal-record:
-Progress slows down as expected, at limit strength now.
DEAD-HANG CHINUPS:
12@BW ( +1 rep ) , :personal-record:
7@BW+5kg
5@BW+10kg
5@BW+15kg
10@BW ( +1 rep )
-Cant progress the heavy weighted ones. But got 12 unweighted reps, which is a really awesome achievement for me!!!
PAUSED SEATED CALF RAISE MACHINE:
12@65kg
12@65kg
12@65kg
-Great, ready to up here too.
-
BW x 12 on dead hang chins is really solid, awesome work vag.
I agree, weighted chins are a bit rough for me, just feels like way too much bicep. I love weighted ng's though, too bad my dip belt broke. Need to get a new one eventually.
Anyway that was a great session, killed everything.
peace!
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^Thanks a lot!!! Re chins/pulls, yes, heavy ones are too difficult, too hard to get started off the bottom with >100kg dead hanged, if I manage to start it then i can pull it off. You are probably right, it is more hands than back down there. But i wont change anything, I imagine just progressing the lighter ones as i am now will eventually get me unstuck at the heavy ones too.
27 November 2017
Bodyweight@session : ~86.25kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
8@20kg
5@40kg
3@50kg
3@60kg
0@70kg
0@70kg
3@65kg , ties 3RM :personal-record:
-Double PR attempt failure. Not very close in them either. Bar just gets too heavy suddenly, 60 is rather light, 65 is heavy but moderately, 70 is very heavy. Maybe it is mental.
ATG SQUAT:
10@20kg
5@40kg
5@60kg
5@80kg
5@90kg ( +1 rep ) , season best, i think it ties all time ATG 5RM :personal-record:
17@65kg ( +2 reps )
-Great, just great!
PAUSED STANDING CALF RAISE MACHINE:
12@BW+90kg
12@BW+90kg
12@BW+90kg ( +1 rep )
-Very good. One more time there and then 95 ( machine's stack ).
-
29 November 2017
Bodyweight@session : ~86,5kg
Soreness : VMOs and glutes. Always feels i did something good to be sore there!
Injuries/aches : none
HANG POWER SNATCH:
8@20kg ( +3 reps )
5@30kg
3@40kg
3@42,5kg
2@45kg ( +2,5kg ) , ( -1 rep ) , season best
-Wasn't feeling it ( didn't do last week ) but still progressed to a season best top set, good!
RDL:
8@80kg
8@90kg ( +5 kg )
8@95kg ( +5 kg ) , season best
-Awesome, kinda easy actually.
DB LUNGES:
6 each leg @ 20kg each hand ( +2 kg per hand )
6 each leg @ 20kg each hand ( +2 kg per hand )
6 each leg @ 20kg each hand ( +2 kg per hand )
-Solid.
BENCH PRESS:
10@20kg
8@40kg
5@60kg ( +5 kg )
5@65kg
5@70kg
18@55kg ( +3 reps ) , ties :personal-record:
-Very strong.
DEAD-HANG PULLUPS:
11@BW ( -1 rep )
8@BW+5kg ( +1 rep ) , :personal-record:
5@BW+10kg
4@BW+15kg
11@BW ( +1 rep )
-Everything at limit strength so those small gains are very welcomed. Also, grip was very fatigued by the time i got to do these!
Another strong session!
-
30 November 2017
Bodyweight@session : ???
Soreness : hamstrings, chest, lats, glutes, VMOs
Injuries/aches : none
1½ hours full court basketball.
Indifferent session. Felt good ( strong and explosive and all ) but also feeling an overall muscle fatigue which doesn't let me play at 100%.
Endurance kinda improved too, interesting, i didn't do anything cardio-like. Maybe regular weights ( 3 to 4 sessions a week ) with those high rep finishers help?
-
2 December 2017
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
PUSH-PRESS:
5@20kg
5@40kg
3@50kg
3@55kg ( +2,5 kg )
3@57,5kg ( +2,5 kg ) , all time 3RM :personal-record:
-Great.
HALF SQUAT:
5@80kg
5@90kg
5@100kg
5@110kg
5@120kg
-Same loads. Better form/depth. Gonna stay at those loads for a while, progress will be to lower my depth, making this a little more GPP than SPP till xmas break.
Disclaimer: dips and pullups were supersets. Too much info to type so cant squeeze them in one line, but each set of pullups was done right after the equivalent dips one. Rest was 2-2,5 minutes
DIPS:
15@BW ( +2 reps ) , :personal-record:
8@BW+5kg
6@BW+10kg
6@BW+15kg
12@BW ( -1 rep )
-15 reps??? Are you kidding me? Not sure it was me, lol
DEAD-HANG CHINUPS:
12@BW , ties :personal-record:
8@BW+5kg ( +1 rep ) , :personal-record:
5@BW+10kg
5@BW+15kg
9@BW ( -1 rep )
-Great here too. Still too hard to go over 5 at top sets but i know well that if i keep progressing BW and 5kg reps, it will happen.
PAUSED SEATED CALF RAISE MACHINE:
12@65kg
12@65kg
12@65kg
-
6 December 2017
Bodyweight@session : ~85kg , whaaaat?
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
8@20kg
5@40kg
3@50kg
3@60kg
0@70kg
0@70kg
3@65kg , ties 3RM :personal-record:
-Didn't feel like attempting 1RM PR.
ATG SQUAT:
10@BW ( extra set )
8@20kg ( -2 reps )
5@40kg
5@60kg
5@80kg
5@90kg , ties season best, ties all time ATG 5RM :personal-record:
18@65kg ( +1 rep )
-Very good, solid AF.
PAUSED STANDING CALF RAISE MACHINE:
-Standing calf raise was broken so had to substitute those with:
PAUSED HORIZONTAL LEG PRESS CALF 'RAISES':
12@360lbs , too heavy, compromised ROM
12@300lbs , rather too easy
12@320lbs , as hard as i wanted
Too much work lately. Also was on bad sleep, low carbs and low caffeine. Considering, this workout went amazing, should be a total failure!
-
7 Deember 2017
Bodyweight@session : ~85,25kg , once again low carbed/fed
Soreness : very sore legs. mostly VMOs but also hamstrings abductors, glutes, calves. PRing squats and cleans comes with a cost lol
Injuries/aches : none
HANG POWER SNATCH:
Too sore and also next day of cleans, so skipped.
RDL:
8@85kg ( +5 kg )
8@90kg
8@95kg
-Top set much less challenging than expected, should have upped.
DB LUNGES:
6 each leg @ 20kg each hand
6 each leg @ 20kg each hand
6 each leg @ 20kg each hand
-Solid.
BENCH PRESS:
10@22,5kg ( +2,5 kg )
8@42,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@72,5kg ( +2,5 kg ) , ties all time 5RM :personal-record:
18@55kg ties :personal-record:
-Very very strong, PR ties everywhere and yet RPE < 9.
DEAD-HANG PULLUPS:
12@BW ( +1 rep ) , ties :personal-record:
7@BW+5kg ( -1 rep )
5@BW+10kg
4@BW+15kg
11@BW
-Kinda stuck, i am at limit strength. Also two last weeks i did those the same day with RDL&lunges, grip is kinda toasted by the time i get to pullups.
This is a period ( work and life wise ) that i would normally not train at all. My usual derails. And yet i am putting in at least 3 workouts a week, PRing despite stressed/tired and on top of that i am feeling i am underachieving and slacking. That whole package is a really great progress element for me!!!
-
7 Deember 2017
Bodyweight@session : ~85,25kg , once again low carbed/fed
Soreness : very sore legs. mostly VMOs but also hamstrings abductors, glutes, calves. PRing squats and cleans comes with a cost lol
Injuries/aches : none
HANG POWER SNATCH:
Too sore and also next day of cleans, so skipped.
RDL:
8@85kg ( +5 kg )
8@90kg
8@95kg
-Top set much less challenging than expected, should have upped.
DB LUNGES:
6 each leg @ 20kg each hand
6 each leg @ 20kg each hand
6 each leg @ 20kg each hand
-Solid.
BENCH PRESS:
10@22,5kg ( +2,5 kg )
8@42,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@72,5kg ( +2,5 kg ) , ties all time 5RM :personal-record:
18@55kg ties :personal-record:
-Very very strong, PR ties everywhere and yet RPE < 9.
DEAD-HANG PULLUPS:
12@BW ( +1 rep ) , ties :personal-record:
7@BW+5kg ( -1 rep )
5@BW+10kg
4@BW+15kg
11@BW
-Kinda stuck, i am at limit strength. Also two last weeks i did those the same day with RDL&lunges, grip is kinda toasted by the time i get to pullups.
This is a period ( work and life wise ) that i would normally not train at all. My usual derails. And yet i am putting in at least 3 workouts a week, PRing despite stressed/tired and on top of that i am feeling i am underachieving and slacking. That whole package is a really great progress element for me!!!
Have you thought about switching pull ups and RDL? I would think that RDL is far less challenging on both grip and pulling power than pull ups are.
-
Have you thought about switching pull ups and RDL? I would think that RDL is far less challenging on both grip and pulling power than pull ups are.
Right, that is a good idea. The thing is that RDLs and pullups are not supposed to be done the same day on the first place. I just had to merge workouts due to limited time the last two weeks and that's how it happened. If it happens again ill do the pulls prior to RDLs and see what happens.
9 December 2017
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none
PUSH-PRESS:
5@20kg
5@40kg
3@50kg
3@55kg
1@60kg ( +2,5 kg ) , ( -2 reps ) , ties all time 1RM :personal-record:
-Almost did 2@60. Got it well above head but couldn't push the last few inches to lock, so not counting it. Still great.
HALF SQUAT:
10@60kg
5@80kg
5@90kg
5@100kg
5@110kg
5@120kg
-Same loads again, even better form though. Getting solid AF.
DIPS:
14@BW ( -1 rep )
10@BW+5kg ( +2 reps ) , :personal-record:
8@BW+10kg ( +2 reps ) , :personal-record:
5@BW+15kg ( -1 rep )
15@BW ( +3 reps ) , ties :personal-record:
-Beastly performance here, really enjoyed it.
DEAD-HANG CHINUPS:
13@BW ( +1 rep ) , :personal-record:
8@BW+5kg ( +1 rep ) , :personal-record:
6@BW+10kg ( +1 rep ) , :personal-record:
5@BW+15kg
10@BW ( +1 rep )
-Awesomeness here too, despite not being able to improve the heaviest set again.
PAUSED SEATED CALF RAISE MACHINE:
12@65kg
12@65kg
12@65kg
-Longer pauses, slower tempo, strong, ready to up.
Great workout
-
11 December 2017
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
8@20kg
5@40kg
3@50kg
3@60kg
0@70kg
0@70kg
3@65kg , ties 3RM :personal-record:
-Again 2 failed 1RM PR attempts. Bar was lighter than ever and i got it high enough, but i fail to turn my hands and catch it. Felt more like mental block this time.
ATG SQUAT:
10@BW
8@22,5kg ( +2,5 kg )
5@42,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
5@92,5kg ( +2,5 kg ) , all time ATG 5RM :personal-record:
16@67,5kg ( +2,5 kg ) , ( -2 reps )
-Awesomely awesome.
PAUSED STANDING CALF RAISE MACHINE:
12@BW + 90kg
12@BW + 90kg
12@BW + 90kg
-They fixed the broken machine so back at it. Solid pauses and ROM, very nice.
-
15 dips @ +3 reps, beastmode PR.
-
all-time PR is surrious. :lololol:
-
15 dips @ +3 reps, beastmode PR.
Well, it wasn't a 'PR by 3 reps'. It was a PR tie and a 3 reps improvement from last week's last set, but that last week on my first set i got 15 that set the PR. Still awesome and thanks! :D
all-time PR is surrious. :lololol:
Thanks! Yes, it is great to finally reach some kind of squat PR again. I think i have similar weights logged but they were not true ATG, they were 'as low as i can get in the (fixed height pins ) cage'. This year every single set is done outside the cage.
12 December 2017
Bodyweight@session : ~86,75kg
Soreness : quads, glutes, some hamstrings and calves
Injuries/aches : none
BENCH PRESS:
10@22,5kg
8@42,5kg
5@62,5kg
5@67,5kg
5@72,5kg , ties all time 5RM :personal-record:
16@57,5kg ( +2,5 kg ) , ( -2 reps ) , all time high-rep :personal-record:
-I dare to call this the most solid/strong bench session EVER!
INCLINE DB PRESS:
12@20kg each hand ( +2 kg per hand )
12@20kg each hand ( +2 kg per hand )
10@20kg each hand ( +2 kg per hand ) , ( -2 reps )
-Great.
DEAD-HANG PULLUPS:
12@BW , ties :personal-record:
8@BW+5kg ( +1 rep ) , :personal-record:
6@BW+10kg ( +1 rep ) , :personal-record:
5@BW+15kg ( +1 rep ) , :personal-record:
10@BW ( -1 rep )
-Awesome!!! Best pullups session EVER, obviously.
BENT DB ROW:
12 each hand @24kg ( +2 kg )
12 each hand @24kg ( +2 kg )
12 each hand @24kg ( +2 kg )
-Solid, kinda easy.
-
15 dips @ +3 reps, beastmode PR.
Well, it wasn't a 'PR by 3 reps'. It was a PR tie and a 3 reps improvement from last week's last set, but that last week on my first set i got 15 that set the PR. Still awesome and thanks! :D
ya i knew you'd correct me.. intended on editing my post but didn't lmfao!
regardless, still strong! ties PR so, get that 16 in the next few weeks :D
all-time PR is surrious. :lololol:
Thanks! Yes, it is great to finally reach some kind of squat PR again. I think i have similar weights logged but they were not true ATG, they were 'as low as i can get in the (fixed height pins ) cage'. This year every single set is done outside the cage.
12 December 2017
Bodyweight@session : ~86,75kg
Soreness : quads, glutes, some hamstrings and calves
Injuries/aches : none
BENCH PRESS:
10@22,5kg
8@42,5kg
5@62,5kg
5@67,5kg
5@72,5kg , ties all time 5RM :personal-record:
16@57,5kg ( +2,5 kg ) , ( -2 reps ) , all time high-rep :personal-record:
-I dare to call this the most solid/strong bench session EVER!
INCLINE DB PRESS:
12@20kg each hand ( +2 kg per hand )
12@20kg each hand ( +2 kg per hand )
10@20kg each hand ( +2 kg per hand ) , ( -2 reps )
-Great.
DEAD-HANG PULLUPS:
12@BW , ties :personal-record:
8@BW+5kg ( +1 rep ) , :personal-record:
6@BW+10kg ( +1 rep ) , :personal-record:
5@BW+15kg ( +1 rep ) , :personal-record:
10@BW ( -1 rep )
-Awesome!!! Best pullups session EVER, obviously.
BENT DB ROW:
12 each hand @24kg ( +2 kg )
12 each hand @24kg ( +2 kg )
12 each hand @24kg ( +2 kg )
-Solid, kinda easy.
and....... PR fest continues :D
that's some solid benching right there.. 5RM then finishing with some high rep burn out = solid.
we need a "PR train" icon.. :ninja:
-
Haha, thanks again! Xmas holidays are coming though so the PR train is gonna take a break :highfive:
-
15 Deember 2017
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
HANG POWER SNATCH:
8@20kg
5@30kg
3@40kg
3@42,5kg
3@45kg ( +1 rep ) , season best
-Very strong, despite not having done them the previous week.
RDL:
8@90kg ( +5 kg )
8@95kg ( +5 kg )
8@100kg ( +5 kg ) , season best
-Solid.
DB LUNGES:
6 each leg @ 20kg each hand
6 each leg @ 20kg each hand
6 each leg @ 20kg each hand
-Solid.
BICEPS Z-BAR CURL:
12@25kg
12@25kg
12@25kg
-Too easy, should have done havier.
TRICEPS PUSH DOWN:
12@140lbs
12@140lbs
12@140lbs
-Solid.
-
16 December 2017
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none
PUSH-PRESS:
5@20kg
5@40kg
3@50kg
3@55kg
1@60kg , ties 1RM :personal-record:
-Again barely failed 2nd rep @60.
HALF SQUAT:
10@60kg
5@80kg
5@90kg
5@100kg
5@110kg
5@120kg
-Stong and solid and all , but:
The concept here is to get those more and more solid staying at the same load, but i am not sure its working. Have vids of 3 weeks, will do yet another and upload during Xmas.
DIPS:
16@BW ( +2 reps ) , :personal-record:
10@BW+5kg , ties :personal-record:
7@BW+10kg ( -1 rep )
7@BW+15kg ( +2 reps ) , :personal-record:
15@BW
-Incredibly strong. 7@15 is nuts. 16@BW too. I guess im good at dips for some reason ( naturally strong tris maybe? ).
DEAD-HANG CHINUPS:
12@BW ( -1 rep )
8@BW+5kg , ties :personal-record:
7@BW+10kg ( +1 rep ) , :personal-record:
5@BW+15kg
11@BW ( +1 rep )
-Very happy with 7@10kg. 15kg still too heavy to pull 6th time.
PAUSED SEATED CALF RAISE MACHINE:
12@70kg ( +5 kg )
12@70kg ( +5 kg )
12@70kg ( +5 kg )
-Some ROM compromise in last reps of each set but still solid and very strong.
-
Im down with the damn flu. Id be ok with it, you can expect to lose a week for a flu or sth, but the timing is bad, last week before a 10 days off. On the other hand i haven't missed/deloaded even 1 week since end of august that i started, so i guess some more rest wont hurt that much. Will try to squeeze some volume weight session before i leave, as a last minute stimulus.
-
16 December 2017
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none
PUSH-PRESS:
5@20kg
5@40kg
3@50kg
3@55kg
1@60kg , ties 1RM :personal-record:
-Again barely failed 2nd rep @60.
HALF SQUAT:
10@60kg
5@80kg
5@90kg
5@100kg
5@110kg
5@120kg
-Stong and solid and all , but:
The concept here is to get those more and more solid staying at the same load, but i am not sure its working. Have vids of 3 weeks, will do yet another and upload during Xmas.
DIPS:
16@BW ( +2 reps ) , :personal-record:
10@BW+5kg , ties :personal-record:
7@BW+10kg ( -1 rep )
7@BW+15kg ( +2 reps ) , :personal-record:
15@BW
-Incredibly strong. 7@15 is nuts. 16@BW too. I guess im good at dips for some reason ( naturally strong tris maybe? ).
DEAD-HANG CHINUPS:
12@BW ( -1 rep )
8@BW+5kg , ties :personal-record:
7@BW+10kg ( +1 rep ) , :personal-record:
5@BW+15kg
11@BW ( +1 rep )
-Very happy with 7@10kg. 15kg still too heavy to pull 6th time.
PAUSED SEATED CALF RAISE MACHINE:
12@70kg ( +5 kg )
12@70kg ( +5 kg )
12@70kg ( +5 kg )
-Some ROM compromise in last reps of each set but still solid and very strong.
wtf ^^
:wowthatwasnutswtf:
yea you are becoming a dip machine.
-
Im down with the damn flu. Id be ok with it, you can expect to lose a week for a flu or sth, but the timing is bad, last week before a 10 days off. On the other hand i haven't missed/deloaded even 1 week since end of august that i started, so i guess some more rest wont hurt that much. Will try to squeeze some volume weight session before i leave, as a last minute stimulus.
ah man that sucks!!!
hope you kick it quick, flu's suck. rest up!
-
Thanks and thanks! :highfive:
-
vag: PUSH THROUGH, VACATION IS SOON
vag's body: no way brah. time to take a break.
-
haha, yes, something like that! Getting better, will probably hit the weight room tomorrow.
-
haha, yes, something like that! Getting better, will probably hit the weight room tomorrow.
good to hear .. and expecting nothing less than a PR-fest tomorrow. just playing the odds, lol. :ninja: :highfive:
-
^^^
It was a good bet but this time the odds lost. Didn't even train, lol.
Wishing everyone a great time and a happy new year!
:lololol:
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Happy new year everyone! :lololol:
So, i need some help to decide what to do next. I would pick up the same thing i did before because i loved it and it worked good, but: I will go in two skiing travels in the next 2 months and i'd like to emphasize on that so i will be at top skiing condition when i go. Now what the fuck does skiing condition mean? I don't know. I suppose a good mix of quads strength endurance , quads max strength, and both aerobic and anaerobic base. So, strong legs and good fitness. No shit, never heard that in every other sport.
Just training for bball/vert the previous years worked great, i have by far the strongest legs of my skiing colleagues, and although i do not possess the best fitness level, i was the one that needed less breaks, because legs >> lungs. So even if i don't do anything specific im still good. I dont intend to do something contradictory to vert/bball/strength training anyway, like those BW iso squats, unless they are not really contradictory? Help!
TLDR , i want to add some ski-oriented elements to my training, here are the options:
1) Do what i did, 3 strength training weight sessions and 1 bball session per week, add one more cardio session
2) Same with the above but switch to a more volume oriented squat scheme, routine. Like 4x10 squats instead of 5x5.
3) Do the good old t0ddday's GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
4) Something else???
-
mediocre-to-poor skier here, so take this with a grain of salt, but i think you're fine to either stick with what you're doing now or do T0ddday's GPP. if you're concerned about building work capacity then i'd switch out a lifting workout for an extra cardio workout. so two days a week of the T0ddday plan, two days of LISS cardio, and one day of basketball.
another thing you could throw into the mix is more sport-specific balance training and conditioning on your lifting days. e.g.
https://www.shape.com/fitness/workouts/gym-pro-skier-paula-moltzan
https://www.outsideonline.com/1919901/us-ski-teams-secret-speed-weapon
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Thanks. I am leaning towards doing what i did and add another day ( Tuesday, between two lifting days ) for LISS and maybe some ski-specific shit, specifically those ab exercises, i am not doing any abs training at all lately so it's a useful addition, regardless of skiing.
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5 January 2018
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN:
8@20kg
5@30kg ( -10 kg )
3@40kg ( -10 kg )
3@50kg ( -10 kg )
3@60kg ( -5 kg )
ATG SQUAT:
10@BW
8@20kg ( -2,5 kg )
5@40kg ( -2,5 kg )
5@50kg ( -12,5 kg )
5@60kg ( -22,5 kg )
5@70kg ( -22,5 kg )
10@50kg ( -17,5 kg ) , ( -6 reps )
BENCH PRESS:
10@20kg ( -2,5 kg )
8@40kg ( -2,5 kg )
5@50kg ( -12,5 kg )
5@60kg ( -7,5 kg )
5@65kg ( -7,5 kg )
10@50kg ( -7,5 kg ) , ( -6 reps )
DEAD-HANG PULLUPS:
10@BW ( -2 reps )
6@BW+5kg ( -2 reps )
4@BW+10kg ( -2 reps )
3@BW+15kg ( -2 reps )
8@BW ( -2 reps )
PAUSED STANDING CALF RAISE MACHINE:
12@BW + 70kg ( -20 kg )
12@BW + 70kg ( -20 kg )
12@BW + 70kg ( -20 kg )
3 weeks off and at that last workout i PRed everything so here you go, the most red-ish post you have ever seen from me.
On the bright side, everything felt light, except from mechanics. So load was light but i couldn't push/pull it, too rusty, like body didn't know how to exert force. But i think i felt surprisingly strong for coming back after 3 weeks. Progress in next sessions will show if that is a fact.
-
8 January 2018
Bodyweight@session : ~86.25kg
Soreness : literally everything but much milder than i was afraid
Injuries/aches : none
HANG POWER CLEAN:
8@20kg
5@40kg ( +10 kg )
3@50kg ( +10 kg )
3@55kg ( +5 kg )
3@60kg
-Nice, very powerfull.
ATG SQUAT:
8@20kg
5@40kg
5@60kg ( +10 kg )
5@70kg ( +10 kg )
5@80kg ( +10 kg )
13@60kg ( +10 kg ) , ( +3 reps )
-Strong.
BENCH PRESS:
10@20kg
8@40kg
5@50kg
5@60kg
5@70kg ( +5 kg )
20@50kg ( +10 reps )
-Very strong.
DEAD-HANG PULLUPS:
10@BW
8@BW
8@BW
6@BW
6@BW
-The belt chain broke. Uh oh, no more weighted pullups? Bad.
PAUSED STANDING CALF RAISE MACHINE:
12@BW + 80kg ( +10 kg )
12@BW + 80kg ( +10 kg )
12@BW + 80kg ( +10 kg )
Ah, what a nice bounce up. Room for much more. Looks like i'll be back to my before-xmas levels very soon. Happy.
-
11 January 2018
Bodyweight@session : ???
Soreness : quads, glutes, calves, abs (?!) , chest, lats , rather minor.
Injuries/aches : none
1½ hours full court basketball.
First bball session since 30 November , whis is also the last time i did anything cardio-like.
Considering that, it went pretty well. Was very strong in physical game, while endurance and speed were much better than expected. As for vert i felt... rusty. I didn't even try any rim jumps, I was intimidated by the idea of doing a true ME one, like those times that you feel that quads will tear in half if you do. In-game vert was rather mediocre.
-
13 January 2018
Bodyweight@session : ~86,5kg
Soreness : allaround from basketball, but minor
Injuries/aches : none
PUSH-PRESS:
10@20kg ( +5 reps )
8@30kg ( -10 kg ) , ( +3 reps )
5@40kg ( -10 kg ) , ( +2 reps )
3@50kg ( -5 kg )
3@55kg ( -5 kg ) , ( +2 reps )
-Stronger than expected.
RDL:
8@70kg ( -20 kg )
8@80kg ( -15 kg )
8@90kg ( -10 kg )
-Legs and grip much stronger than expected. Pretty easy even the 90kg set.
DB LUNGES:
8 each leg @ 14kg each hand ( -6 kg per hand kg ) , ( +2 reps per leg )
8 each leg @ 14kg each hand ( -6 kg per hand kg ) , ( +2 reps per leg )
8 each leg @ 14kg each hand ( -6 kg per hand kg ) , ( +2 reps per leg )
-Upped volume. Easy, should have used 16s.
DIPS:
12@BW ( -6 reps )
10@BW ( -4 reps )
11@BW
-Belt is still broken, cant do weighted, did 3xF. Felt strong but rusty.
DEAD-HANG CHINUPS:
10@BW ( -2 reps )
7@BW ( -4 reps )
7@BW
-Same comment with dips.
PAUSED SEATED CALF RAISE MACHINE:
15@60kg 10 ( -10 kg ) , ( +3 reps )
15@60kg 10 ( -10 kg ) , ( +3 reps )
15@60kg 10 ( -10 kg ) , ( +3 reps )
-Upped volume here too. Fairly easy.
About 1 month since i did this workout so not bad at all.
-
15 January 2018
Bodyweight@session : ~86kg
Soreness : hamstrings, glutes, traps, triceps. all minor. 'mid quads' a bit more, i always get that from lunges.
Injuries/aches : none
HANG POWER CLEAN:
8@20kg
5@40kg
3@50kg
3@57,5kg ( +2,5 kg )
3@62,5kg ( +2,5 kg )
-Very nice.
ATG SQUAT:
10@20kg ( +2 reps )
8@40kg ( +3 reps )
5@60kg
5@75kg ( +5 kg )
5@82,5kg ( +2,5 kg )
17@60kg ( +4 reps )
-Great progress again, also everything ultra solid form-depth-wise.
BENCH PRESS:
10@20kg
8@40kg
5@55kg ( +5 kg )
5@62,5kg ( +2,5 kg )
5@70kg
14@55kg ( +5 kg ) , ( -6 reps )
-Very nice.
DEAD-HANG PULLUPS:
10@BW
LAT PULLDOWN:
5@86kg
4@91kg
2@96kg
DEAD-HANG PULLUPS:
8@BW
-The belt wont fix so i replaced weighted pullups with lat pulldown. According to the 'equivalent' weights of pullups ( BW+5/10kg ), they were extremely hard. Weird.
PAUSED STANDING CALF RAISE MACHINE:
Run out of time, skipped, will do them today.
Good session.
-
16 January 2018
Bodyweight@session : ~86,25kg
Soreness : legs ( all around ) , chest, lats, triceps. all minor
Injuries/aches : none
TREADMILL:
30 minutes, 3.4km @ 1% incline.
Was doing 5 minute blocks at steady speed, then counting HR while slow walking at low speed ( 4kmh ) , then test next speed.
Here are the measurements at the end of each block:
6.5kmh : 127bpm
7.0kmh : 142bpm
7.5kmh : 143bpm
8.0kmh : 155bpm
8.0kmh : 152bpm
7.0kmh : 152bpm
-I don't know how to interpret those. I guess it shows 8kmh is too much for me currently, for my age aerobic (target) zone should be around 130-140bpm, 155 is anaerobic. Not that 10bpm make that much of a change, just saying. Will probably repeat the same thing next time and see what happens with HR.
PAUSED STANDING CALF RAISE MACHINE:
15@BW + 80kg ( +3 reps )
13@BW + 80kg ( +1 rep )
12@BW + 80kg
-Owed that from yesterday.
SLANT BENCH LEG RAISE:
3x15@BW
FRONT PLANK:
2x30seconds
SIDE PLANK:
30 seconds left side
30 seconds right side
STRETCHING:
30 minutes all around legs.
I did.... Running!!! Abs!!! Stretching!!!! I guess i need an exorcism :ninja: :P :highfive:
Edit: searched a bit back in my log:
Last stretching session was Early 2017 (!!!!!)
Last running session was Autumn 2016 (!!!!!!!!!!!!)
Last dedicated abs workout ( not leg raises in Todddays GPP ) , i cant find it, probably a 7DVJC session in January... 2016 (!!!!!!!!!!!!!!!!)
:o :o :o
-
16 January 2018
Bodyweight@session : ~86,25kg
Soreness : legs ( all around ) , chest, lats, triceps. all minor
Injuries/aches : none
TREADMILL:
30 minutes, 3.4km @ 1% incline.
Was doing 5 minute blocks at steady speed, then counting HR while slow walking at low speed ( 4kmh ) , then test next speed.
Here are the measurements at the end of each block:
6.5kmh : 127bpm
7.0kmh : 142bpm
7.5kmh : 143bpm
8.0kmh : 155bpm
8.0kmh : 152bpm
7.0kmh : 152bpm
-I don't know how to interpret those. I guess it shows 8kmh is too much for me currently, for my age aerobic (target) zone should be around 130-140bpm, 155 is anaerobic. Not that 10bpm make that much of a change, just saying. Will probably repeat the same thing next time and see what happens with HR.
PAUSED STANDING CALF RAISE MACHINE:
15@BW + 80kg ( +3 reps )
13@BW + 80kg ( +1 rep )
12@BW + 80kg
-Owed that from yesterday.
SLANT BENCH LEG RAISE:
3x15@BW
FRONT PLANK:
2x30seconds
SIDE PLANK:
30 seconds left side
30 seconds right side
STRETCHING:
30 minutes all around legs.
I did.... Running!!! Abs!!! Stretching!!!! I guess i need an exorcism :ninja: :P :highfive:
Edit: searched a bit back in my log:
Last stretching session was Early 2017 (!!!!!)
Last running session was Autumn 2016 (!!!!!!!!!!!!)
Last dedicated abs workout ( not leg raises in Todddays GPP ) , i cant find it, probably a 7DVJC session in January... 2016 (!!!!!!!!!!!!!!!!)
:o :o :o
uh oh. even vag is joining the running crew............... :trollface: :ibrunning: :ibrunning: :ibrunning:
and ya no idea about those numbers .. I like your idea, that's what i'd do. Kingfish also did something similar when he was doing his incline treadmill walks.
-
Yes, had to join adarq.org running mania, even late lol.
Unfortunately, i got a really hard work week that made me lose a weight-lifting and a bball session. On the bright side, i got 2 weight and 1 running session that week and i still consider it a derailed one, that has to be progress!
Log from Saturday:
20 January 2018
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none
PUSH-PRESS:
10@20kg
5@40kg ( +10 kg ) , ( -3 reps )
3@50kg ( +10 kg ) , ( -2 reps )
3@52,5kg ( +2.5 kg )
3@55kg
-Very nice.
RDL:
8@75kg ( +2.5 kg )
8@85kg ( +2.5 kg )
8@95kg ( +2.5 kg )
-Very nice.
DB LUNGES:
8 each leg @ 16kg each hand ( +2 kg per hand kg )
8 each leg @ 16kg each hand ( +2 kg per hand kg )
8 each leg @ 16kg each hand ( +2 kg per hand kg )
-Still easy.
DIPS:
12@BW
12@BW ( +2 reps )
12@BW ( +1 rep )
-Nice.
DEAD-HANG CHINUPS:
10@BW
LAT-PULLDOWN:
7@82kg
5@86kg
4@91kg
DEAD-HANG CHINUPS:
7@BW
-Again, BW pullup is easier than BW pulldown. I guess that is the case due to restrictions of the latter.
PAUSED SEATED CALF RAISE MACHINE:
15@65kg 10 ( +5 kg)
15@65kg 10 ( +5 kg)
15@65kg 10 ( +5 kg)
-Very nice.
Good progress.
-
22 January 2018
Bodyweight@session : ~86,5kg
Soreness : quads, glutes, minor. traps, triceps, even less.
Injuries/aches : none
HANG POWER CLEAN:
8@20kg
5@40kg
3@50kg
3@60kg ( +2,5 kg )
3@65kg ( +2,5 kg ) , ties 3RM :personal-record:
-Extremely powerful. Should have tried 1RM PR. Still , got to use the PR icon so soon after xmas break, happy!
ATG SQUAT:
10@20kg
8@40kg
5@60kg
5@75kg
5@85kg ( +2,5 kg )
18@60kg ( +1 rep )
-Very solid once again. Loving it.
BENCH PRESS:
10@20kg
8@40kg
5@55kg
5@65kg ( +2,5 kg )
5@70kg
16@55kg ( +2 reps )
-Feel was a little weak but it went very nice.
DEAD-HANG PULLUPS:
11@BW ( +1 rep )
LAT PULLDOWN:
7@82kg ( -4 kg ) , ( +2 reps )
6@86kg ( -5 kg ) , ( +2 reps )
4@91kg ( -5 kg ) , ( +2 reps )
DEAD-HANG PULLUPS:
8@BW
-Lowered pulldown weights to get to 'normal' rep ranges, goal is to barely be able to do 5 at top set. Overall ok, felt stronger.
-
23 January 2018
Bodyweight@session : ~86,25kg
Soreness : legs ( all around ) , chest, lats, all minor,, only quads a bit more.
Injuries/aches : none
TREADMILL:
30 minutes, ~3.5km @ 1% incline.
5 minutes blocks: Run till 5' mark, reduce to 4kmh, get HR while walking, up speed and proceed to next block.
HR measurements:
Initial : 90pbm
6.5kmh : 127bpm ( same ) (!)
7.0kmh : 142bpm ( -1 bpm )
7.5kmh : 160bpm ( +17bpm )
8.0kmh : 162bpm ( +7bpm )
8.0kmh : 162bpm ( +10bpm )
7.5kmh : 162bpm ( +10bpm ) , ( +5kmh )
-Felt better but HR was higher. 160+ is a bit too much. Whatever, not changing anything, lets see what happens next week.
PAUSED STANDING CALF RAISE MACHINE:
15@BW + 80kg
15@BW + 80kg ( +2 reps )
13@BW + 80kg ( +1 rep )
SLANT BENCH LEG RAISE:
17@BW ( +2 reps )
16@BW ( +2 reps )
15@BW
FRONT PLANK:
2x45seconds ( +15 seconds )
SIDE PLANK:
45 seconds left side ( +15 seconds )
45 seconds right side ( +15 seconds )
STRETCHING:
No time.
-
24 January 2018
Bodyweight@session : ~86,5kg
Soreness : abductors, abs
Injuries/aches : none
RDL:
8@80kg ( +5 kg )
8@90kg ( +5 kg )
6@100kg ( +5 kg ) , ( -2 reps )
-Bad grip in all sets. Gripped the bar wrong at first one and then couldn't get over it. Still, very good.
DB LUNGES:
8 each leg @ 18kg each hand ( +2 kg per hand kg )
8 each leg @ 18kg each hand ( +2 kg per hand kg )
8 each leg @ 18kg each hand ( +2 kg per hand kg )
-Still kinda easy.
SEATED SHOULDERS NEUTRAL GRIP DB PRESS:
12@16kg each hand
12@16kg each hand
12@16kg each hand
-Easy.
BICEPS Z-BAR CURL:
12@25kg
12@25kg
12@25kg
-Too easy.
TRICEPS PUSH DOWN:
12@140lbs
12@140lbs
12@140lbs
-Easy.
DB SHRUGS:
12@20kg
12@20kg
12@20kg
-Too easy.
Last dime i did shoulders-arms :15 December.
Last time i did shrugs : 6 September.
Did same loads i did last time in all of the above. They were all much easier than expected. That's good.
-
25 January 2018
Bodyweight@session : ???
Soreness : mid quads, glutes, abs (mostly lateral) , shoulders
Injuries/aches : none
1½ hours full court basketball.
By far the best bball session of the season, mostly regarding endurance. I was unexpectedly fit, barely skipping plays. Following fast breaks etc. Furthermore, better breaths also help strength and vert. Overall i really enjoyed it. Can't attribute it to the two running sessions that i did the last 10 days, feels too soon, but maybe i should? The difference was chaotic!
On the bad side, a few minutes before the end i got a really hard foul from two guys and i fell without balance, unluckily i fell with my right knee, it got all the impact force. Nothing too serious but it gathered some liquid and hurts whenever i flex/bend the knee, last night i was limping a bit. Ill be fine but i want to squat tomorrow, would hate to have to skip it.
-
27 January 2018
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : right knee tender. It bruised but liquid / swelling / pain reduced fast.
PUSH-PRESS:
10@20kg
5@40kg
3@50kg
3@55kg ( +2.5 kg )
2@60kg ( +5 kg ) , ( -1 rep ) , long chased lifetime 2RM & estimated 1RM :personal-record:
-Fuck yeah!
HALF SQUAT:
10@60kg
5@70kg
5@80kg
5@90kg
5@100kg
-Haven't done those since mid December plus knee was a little tender so went light. Extremely solid, enjoyed.
DIPS:
13@BW ( +1 rep )
12@BW
12@BW
-Felt stronger but it didn't reflect on reps.
DEAD-HANG CHINUPS:
11@BW ( +1 rep )
LAT-PULLDOWN:
8@82kg ( +1 rep )
6@86kg ( +1 rep )
5@91kg ( +1 rep )
DEAD-HANG CHINUPS:
8@BW ( +1 rep )
-Very nice.
PAUSED SEATED CALF RAISE MACHINE:
15@70kg ( +5 kg) , ties :personal-record:
13@70kg ( +5 kg) , ( -2 reps )
13@70kg ( +5 kg) , ( -2 reps )
-Very nice.
-
29 January 2018
Bodyweight@session : ~86,75kg
Soreness : none
Injuries/aches : knee still a little tender
HANG POWER CLEAN:
8@20kg
5@40kg
3@50kg
3@60kg
0@70kg
0@70kg
3@65kg , ties 3RM :personal-record:
-Two missed lifetime PR attempts. Closer than ever. But not there.
ATG SQUAT:
10@20kg
8@40kg
5@60kg
5@75kg
5@87,5kg ( +2,5 kg )
14@62,5kg ( +2,5kg ) , ( -4 reps )
-Top set above BW again, very nice. Wanted some more reps at finisher even though i upped the weight, but it's ok.
PAUSED STANDING CALF RAISE MACHINE:
15@BW + 80kg
15@BW + 80kg
13@BW + 80kg
-Same reps but more strict pauses. Nice.
-
31 January 2018
Bodyweight@session : ~86,75kg
Soreness : abductors, glutes, quads, calves
Injuries/aches : knee still a little tender.
RDL:
8@80kg
8@90kg
7@100kg ( +1 rep )
-Bad grip again. But getting better fast as always.
DB LUNGES:
8 each leg @ 20kg each hand ( +2 kg per hand kg )
8 each leg @ 20kg each hand ( +2 kg per hand kg )
8 each leg @ 20kg each hand ( +2 kg per hand kg )
-Hard this time. But got em all.
SEATED SHOULDERS NEUTRAL GRIP DB PRESS:
12@18kg each hand ( +2 kg per hand kg )
12@18kg each hand ( +2 kg per hand kg )
10@18kg each hand ( +2 kg per hand kg ) , ( -2 reps )
-Nice. Run out of strength at the end of last set but was very strong till then.
BICEPS Z-BAR CURL:
12@30kg ( +5 kg )
12@30kg ( +5 kg )
10@30kg ( +5 kg ) , ( -2 reps )
-Very strong considering the 20% increase.
TRICEPS PUSH DOWN:
12@150lbs ( +10 lbs )
12@150lbs ( +10 lbs )
12@150lbs ( +10 lbs )
-Hard to very hard but got them all.
DB SHRUGS:
12@24kg ( +4 kg per hand kg )
12@24kg ( +4 kg per hand kg )
12@24kg ( +4 kg per hand kg )
-Still easy.
Nice progress everywhere.
-
2 February 2018
Bodyweight@session : ~86,25kg
Soreness : none
Injuries/aches : none , knee is 100% now, nice.
TREADMILL:
35 minutes , 1% incline.
5 minutes blocks: Run till 5' mark, reduce to 4kmh, get HR while walking, up speed and proceed to next block.
HR measurements:
Initial : 95bpm ( +5 bpm )
6.0 kmh : 103bpm ( extra block, walking )
6.5 kmh : 117bpm ( -10 bpm )
7.0 kmh : 139bpm ( -3 bpm )
7.5 kmh : 151bpm ( -9 bpm )
8.0 kmh : 156bpm ( -6 bpm )
8.5 kmh : 155bpm ( +5 kmh ) , ( -7 bpm )
7.5 kmh : 155bpm ( -7 bpm )
-Good progress, both in feel and in HR, even in the fastest set that i increased speed. Very nice!!!
SLANT BENCH LEG RAISE:
20@BW ( +3 reps )
17@BW ( +1 rep )
17@BW ( +2 reps )
FRONT PLANK:
2x60seconds ( +15 seconds )
SIDE PLANK:
60 seconds left side ( +15 seconds )
60 seconds right side ( +15 seconds )
Planks were very hard, barely didnt collapse at last 5-10 seconds of each set. But got them through.
-
Was on a business trip the last 3 days, lost Monday and Tuesday training. Did some good ( for my standards ) amount of walking though, 7+km each day.
Saturday's log:
4 February 2018
Bodyweight@session : don't remember
Soreness : none
Injuries/aches : none
PUSH-PRESS:
10@20kg
5@40kg
3@50kg
3@55kg
2@60kg ties previous week's lifetime 2RM & estimated 1RM :personal-record:
-A third rep @60 feels far far away. Maybe i should switch to my HPC scheme: do PR chasing singles before top set and reduce the latter to a manageable 3x load, e.g. 57.5 now.
HALF SQUAT:
10@60kg
5@80kg ( +10 kg )
5@90kg ( +10 kg )
5@100kg ( +10 kg )
5@110kg ( +10 kg )
-Extremely solid and smooth, really enjoyed those.
DIPS:
15@BW ( +2 reps )
14@BW ( +2 reps )
12@BW
-Good progress!
DEAD-HANG CHINUPS:
12@BW ( +1 rep )
LAT-PULLDOWN:
9@82kg ( +1 rep )
6@86kg
5@91kg
DEAD-HANG CHINUPS:
8@BW
-Nice.
PAUSED SEATED CALF RAISE MACHINE:
15@70kg
15@70kg ( +2 reps )
15@70kg ( +2 reps )
-First time i ever get to complete 3x15 at this weight, :personal-record:
-
7 February 2018
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
ATG SQUAT:
10@20kg
8@40kg
5@60kg
5@75kg
4@90kg ( +2,5 kg ) , ( -1 rep )
17@62,5kg ( +3 reps )
-Very good. Could grind a 5th @90 but preferred to stay at solid-form reps count.
BENCH PRESS:
10@20kg
8@40kg
5@55kg
5@65kg ( +2,5 kg )
5@72,5kg ( +2,5 kg ) , ties 5RM :personal-record:
16@55kg ( +2 reps )
-Great!
DEAD-HANG PULLUPS:
12@BW ( +1 rep ) , ties :personal-record:
LAT PULLDOWN:
8@82kg ( +1 rep )
7@86kg ( +1 rep )
5@91kg ( +1 rep )
DEAD-HANG PULLUPS:
8@BW
-Great.
PAUSED STANDING CALF RAISE MACHINE:
15@BW + 80kg
15@BW + 80kg
13@BW + 80kg
-Same reps again. Limit strength here with the strict pauses.
-
9 February 2018
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
TREADMILL:
35 minutes , 1% incline.
5 minutes blocks: Run till 5' mark, reduce to 4kmh, get HR while walking, up speed and proceed to next block.
HR measurements:
Initial : 93bpm ( -2 bpm )
6.0 kmh : 115bpm ( +12bpm )
6.5 kmh : 135bpm ( +18 bpm )
7.0 kmh : 153bpm ( +14 bpm )
7.5 kmh : 162bpm ( +11 bpm )
8.0 kmh : 169bpm ( +13 bpm )
8.5 kmh : 169bpm ( +14 bpm )
8.0 kmh : 172bpm ( +5 kmh ) , ( +17 bpm )
-Felt great but HR was over the top. Weird. Whatever.
SLANT BENCH LEG RAISE:
20@BW
20@BW ( +3 reps )
18@BW ( +1 rep )
-Very strong.
FRONT PLANK:
2x60seconds
-Extremely hard
SIDE PLANK:
50 seconds left side ( -10 seconds )
50 seconds right side ( -10 seconds )
Planks were sabotaged from the leg raises. Overall good though.
-
10 February 2018
Bodyweight@session : 86,5kg
Soreness : abs
Injuries/aches : none
PUSH-PRESS:
10@20kg
5@40kg
3@50kg
3@55kg
1@60kg ( extra set )
1@62,5kg ( extra set ) , 1RM :personal-record:
½@65kg ( extra set )
1@60kg ( -1 rep )
-Ah, great!!! Got 65 over my head but couldn't lock it. Also fatigue from PR singles didn't let me double the 60kg at the end for another 2RM PR tie.
HALF SQUAT:
10@65kg ( +5 kg )
5@85kg ( +5 kg )
5@95kg ( +5 kg )
5@105kg ( +5 kg )
5@115kg ( +5 kg )
-Still VERY solid and smooth and fast and all.
DIPS:
16@BW ( +1 rep ) , ties :personal-record:
13@BW ( -1 rep )
13@BW ( +1 rep )
-Great.
DEAD-HANG CHINUPS:
12@BW
LAT-PULLDOWN:
9@82kg
6@86kg
5@91kg
DEAD-HANG CHINUPS:
9@BW ( +1 rep )
-Sore abs made those hard. Got them through nice though.
PAUSED SEATED CALF RAISE MACHINE:
15@70kg
15@70kg
15@70kg
-Ties last week's all time :personal-record:
-
sick session & great PR's, especially that dip PR (tie)! :ibsquatting:
16 is great for dips. how to get to consistent 20's .. lmk. :ninja:
-
Thanks Andrew, always feels great to PR something.
-
13 February 2018
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
ATG SQUAT:
10@20kg
8@40kg
5@60kg
5@80kg ( +5 kg )
5@90kg ( +1 rep )
17@65kg ( +2,5 kg )
-Good progress. Top set was hard but not insane. Drop set was beast.
BENCH PRESS:
10@20kg
8@40kg
5@55kg
5@65kg
4@75kg ( +2,5 kg ) , ( -1 rep ) lifetime 4RM :personal-record:
18@55kg ( +2 reps ) , ties :personal-record: for reps@55
-Strongest bench pressing ever!
DEAD-HANG PULLUPS:
13@BW ( +1 rep ) , :personal-record:
LAT PULLDOWN:
8@82kg
6@86kg ( -1 rep )
5@91kg
DEAD-HANG PULLUPS:
8@BW
-Extremely happy with the PR but it burned me out for the rest of the sets.
PAUSED STANDING CALF RAISE MACHINE:
15@BW + 80kg
15@BW + 80kg
14@BW + 80kg ( +1 rep )
-Nice.
-
Um so , last week summary: Felt wrecked, like i accumulated too much systemic fatigue. Also had tons of work. Also had to donor blood. Also it was a national day off this Monday. On top of that, i am leaving today for my skiing week. Combine all that and you see why i had 1 week of total nothing training-wise.
-
Um so , last week summary: Felt wrecked, like i accumulated too much systemic fatigue. Also had tons of work. Also had to donor blood. Also it was a national day off this Monday. On top of that, i am leaving today for my skiing week. Combine all that and you see why i had 1 week of total nothing training-wise.
forced rest ftw
-
back!
Wrecked but delighted. ski was awesome, we were lucky to have good weather all days. legs performed fantastic.
Besides skiing, the natural beauty of the whole setting of Chamonix ( where i was ) is absolutely breath taking, take a few minutes to google it!
http://lmgtfy.com/?t=i&q=chamonix+mont+blanc
http://lmgtfy.com/?t=i&q=aiguille+du+midi
-
1 March 2018
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1½ hours full court basketball.
Not good. Haven't played for 1½ month or so, so game was super rusty. Haven't lifted for 20 days or so , so strength was down too. Finally, i was hoping the skiing week would push the endurance up, instead i was overloaded with systemic fatigue and tight legs. Combine all that and you get a joke of a bball session. Whatever.
-
It has been a very hard week. Lots of work to catch up from ski holidays, plus my mother did a knee surgery so was visiting her at the hospital after work so no training.
Getting back on track this week , hopefully today.
I feel like i want to deviate from the absolutely vert/explosiveness oriented training for a while. I want to do some volume scheme for a couple of months, bulk a bit, add some strength and mass and then engage into a lot of running and lean out. So get stronger and leaner, ok, not that bad for vert/explosiveness either lol.
I was thinking 4x8 or 4x10. Do you guys think 4x10 squats be overkill/useless? Maybe 5x8 is better.
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5 March2018
Bodyweight@session : ~85,5kg , nice, was afraid i would have lost more
Soreness : none
Injuries/aches : none
ATG SQUAT:
10@BW
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg
-Strong legs are strong, rusty squat is rusty.
BENCH PRESS:
10@20kg
10@40kg
10@45kg
10@50kg
10@55kg
-Nice
LAT PULLDOWN:
10@100lbs
10@120lbs
10@140lbs
10@150lbs
-Not strong enough for volume pullups yet so will use the machine for a while.
STANDING CALF RAISE MACHINE:
12@BW + 60kg
12@BW + 60kg
12@BW + 60kg
-Easy, planned, no reason to burn them now.
Nice reboot after 20 days of no lifting.
Plan is to do steady-weight 4x8/10 but for the first (few) session(s) i will do ramping-up weights, to get a good feel of what i should use.
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7 March 2018
Bodyweight@session : 85,5kg
Soreness : chest and lats a lot. legs less, mostly abductors, hamstrings and glutes ,quads are fine ( skiing FTW )
Injuries/aches : none.
RDL:
10@20kg
8@40kg
8@60kg
8@70kg
8@80kg
-Nice.
DB LUNGES:
8 each leg @ 12kg each hand
8 each leg @ 12kg each hand
8 each leg @ 12kg each hand
-Rather too easy, dunno why i got so light DBs.
SEATED SHOULDERS NEUTRAL GRIP DB PRESS:
10@14kg each hand
10@14kg each hand
10@14kg each hand
10@14kg each hand
-Solid, rather easy.
BICEPS Z-BAR CURL:
10@25kg
10@25kg
10@25kg
10@25kg
-Nice
TRICEPS PUSH DOWN:
10@120lbs
10@120lbs
10@120lbs
10@120lbs
-Rather easy.
DB SHRUGS:
12@20kg
12@20kg
12@20kg
-Hard!
So i haven't done this workout for 1.5 months or so. Also i switched my 3x12s to 4x10s. Finally, i switched to an 'eccentric' focus at everything ( see also relative thread (http://www.adarq.org/strength-power-reactivity-speed-discussion/which-is-better-for-explosiveness/msg139738/#msg139738) ).
All that lead me to go very light at everything. Worked fine, except maybe from lunges that were too easy. Tempo was something like 1:1:2.
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Ok, so i did some research on eccentric training. The whole concept is built on the fact that we are much stronger eccentrically than concentrically. The number that keeps appearing on all articles is 1.75 , eccentric strength = 1.75*concentric strength. There are many ways to implement eccentric training, the simplest being what i already did, slowing down the eccentric portion. I am not sure that this is what LBSS's picture refers to. The more... 'hardcore' methods are doing supra-max eccentrics, using weights you can't move back up. That is achieved : 1) by using spotters to help the concentric 2) by doing bilateral concentric and unilateral eccentric 3) by doing heavy negative singles. I think i'll stick with what i'm doing for now. Recommendations are to use an eccentric tempo of up to 5-6 but that seems a little way too much for me, i will have to drastically reduce my working weights for that and i don't like it. Or i will maybe... progressively overload the eccentric duration, i started with a 2 tempo, will attempt to do the same weights with a 3-4 eccentric tempo and see what happens. Nothing is clear and absolute anyway, there is no distinct border, as long as you are not doing a 0-1 tempo you are already in the eccentric training realm. Also i did not become an eccentric junkie overnight, just found it interesting and very fitting for what i had already planned. Let's see how it goes.
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10 March 2018
Bodyweight@session : 84,5kg , oops, too low
Soreness : none
Injuries/aches : none
HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@40kg
8@60kg
8@70kg
8@80kg
-Very nice. Load could be heavier but slow eccentric squats is something i like to engage slowly.
DIPS ( tempo 1:1:2 ):
10@BW
10@BW
10@BW
10@BW
-Didn't expect i can do eccentric dips, very happy!
CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@120lbs
10@130lbs
9@140lbs
8@140lbs
-140 was too hard, weight was ok but hands got tired from the slow eccentrics.
PAUSED SEATED CALF RAISE MACHINE:
12@60kg
12@60kg
12@60kg
-Eccentric training FTW!!! :D
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10 March 2018
Bodyweight@session : 84,5kg , oops, too low
Soreness : none
Injuries/aches : none
HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@40kg
8@60kg
8@70kg
8@80kg
-Very nice. Load could be heavier but slow eccentric squats is something i like to engage slowly.
DIPS ( tempo 1:1:2 ):
10@BW
10@BW
10@BW
10@BW
-Didn't expect i can do eccentric dips, very happy!
CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@120lbs
10@130lbs
9@140lbs
8@140lbs
-140 was too hard, weight was ok but hands got tired from the slow eccentrics.
PAUSED SEATED CALF RAISE MACHINE:
12@60kg
12@60kg
12@60kg
-Eccentric training FTW!!! :D
ya, negatives are hard to implement. I loved slow as fu*k controlled squatting (mostly on the eccentric). I mean you're just playing with tempo right now, which is great to do, and can be extremely effective.
for negatives, in the grip world, two hand crush, one hand controlled release. for calves, double up, single down. could possibly do something like that with leg press, but sounds dangerous.
i think the safest thing for it, is simply accommodating resistance. it's not negatives, but it accommodates the strength curve at least .. which makes the most sense to me.
pc!!!!
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^^^Yes, well said. Still scratching the surface of this realm. If i fall in love with them, i can think of some ways to safely and easily implement heavy negatives: box squat: SL eccentric DL concentric. lunges are easy:do a heavy negative, leave DBs at the floor, reset and 'squat' them up. pullups: two hand concentric, one hand eccentric. dips : slow weighted eccentric, no concentric, just step up on the dip cage. DB OHP: do each hand reps separately, assist concentric with other hand. only bench press and free squat seem impossible without spotters. squat is doable by doing a heavy slow negative until reaching pins, leave bar on pins, unload, reset, reload. too much trouble though. Anyway, i only intend to do what im doing for now, play with tempo.
Also , another thing im loving already with this style of training, is the 'forced' AELS and solid form element. Weights are low, so concentric is always ultra solid form and also you can't cheat ROM or break form doing a slow controlled eccentric.
12 March2018
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
ATG SQUAT ( tempo 2:1:3 ):
8@20kg
8@40kg ( +10 kg )
8@50kg ( +10 kg )
8@60kg ( +10 kg )
8@65kg ( +5 kg )
-Great. Couldn't rise explosively though, slow eccentrics somehow forced a slow-ish concentric too.
BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@45kg
10@50kg
10@55kg
-Very nice.
LAT PULLDOWN ( tempo 1:1:3 ):
10@100lbs
10@120lbs
10@130lbs
8@140lbs ( -2 reps )
10@150lbs
-Top set was brutal.
PAUSED STANDING CALF RAISE MACHINE:
12@BW + 65kg ( +5 kg )
12@BW + 65kg ( +5 kg )
12@BW + 65kg ( +5 kg )
-Easy. Ultra strict pauses.
Very happy. Compared to last week that i did normal tempo (1:0:1?) , i matched bench, almost matched pulldwons and actually increased squat (!!!), all with 3 second eccentrics!!!
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^^^Yes, well said. Still scratching the surface of this realm. If i fall in love with them, i can think of some ways to safely and easily implement heavy negatives: box squat: SL eccentric DL concentric. lunges are easy:do a heavy negative, leave DBs at the floor, reset and 'squat' them up. pullups: two hand concentric, one hand eccentric. dips : slow weighted eccentric, no concentric, just step up on the dip cage. DB OHP: do each hand reps separately, assist concentric with other hand. only bench press and free squat seem impossible without spotters. squat is doable by doing a heavy slow negative until reaching pins, leave bar on pins, unload, reset, reload. too much trouble though. Anyway, i only intend to do what im doing for now, play with tempo.
Also , another thing im loving already with this style of training, is the 'forced' AELS and solid form element. Weights are low, so concentric is always ultra solid form and also you can't cheat ROM or break form doing a slow controlled eccentric.
12 March2018
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
ATG SQUAT ( tempo 2:1:3 ):
8@20kg
8@40kg ( +10 kg )
8@50kg ( +10 kg )
8@60kg ( +10 kg )
8@65kg ( +5 kg )
-Great. Couldn't rise explosively though, slow eccentrics somehow forced a slow-ish concentric too.
BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@45kg
10@50kg
10@55kg
-Very nice.
LAT PULLDOWN ( tempo 1:1:3 ):
10@100lbs
10@120lbs
10@130lbs
8@140lbs ( -2 reps )
10@150lbs
-Top set was brutal.
PAUSED STANDING CALF RAISE MACHINE:
12@BW + 65kg ( +5 kg )
12@BW + 65kg ( +5 kg )
12@BW + 65kg ( +5 kg )
-Easy. Ultra strict pauses.
Very happy. Compared to last week that i did normal tempo (1:0:1?) , i matched bench, almost matched pulldwons and actually increased squat (!!!), all with 3 second eccentrics!!!
yea good point: the AELS component is solid .. speed/ballisticness definitely breaks down the AELS component. ultra-controlled movements infuses the AELS component. :D
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Sooo, my dad had some heart issues and i had to be at my hometown all week. Thankfully everything went fine. Back on track today.
-
Sooo, my dad had some heart issues and i had to be at my hometown all week. Thankfully everything went fine. Back on track today.
happened to my dad three years back. it was weird to realize that he's gotten old. glad your dad is okay.
-
^ Thanks! Very much agree, their aging and the closing gap of the inevitable is something we need to work well in our minds, makes us use our time together better.
19 March2018
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
ATG SQUAT ( tempo 1.5:1:3 ):
8@20kg
8@40kg
8@50kg
8@60kg
8@70kg ( +5 kg )
-Very good. Concentric a bit faster this time too.
BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@45kg ( extra set )
10@50kg
10@55kg
-Very good.
LAT PULLDOWN ( tempo 1:1:3 ):
10@100lbs
10@110lbs ( extra set )
10@120lbs
10@130lbs
10@140lbs ( +2 reps )
-Very good.
PAUSED STANDING CALF RAISE MACHINE:
12@BW + 70kg ( +5 kg )
12@BW + 70kg ( +5 kg )
12@BW + 70kg ( +5 kg )
-Easy again, ultra strict pauses again.
Very strong workout.
-
on that note, highly recommend this book: https://www.goodreads.com/book/show/20696006-being-mortal
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21 March 2018
Bodyweight@session : 85kg , weirdly low, dehydrated?
Soreness : chest, lats, quads, all minor
Injuries/aches : none.
RDL ( tempo 1:1:3 ):
10@20kg
8@40kg
8@60kg
8@80kg ( +10 kg )
8@85kg ( +5 kg )
-Ultra solid and strong.
DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 14kg each hand ( +2 kg per hand )
8 each leg @ 14kg each hand ( +2 kg per hand )
8 each leg @ 14kg each hand ( +2 kg per hand )
-Challenging but not too hard.
SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
-Hard but solid.
BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@27,5kg ( +2,5 kg )
10@27,5kg ( +2,5 kg )
9@27,5kg ( +2,5 kg ) , ( -1 rep )
8@27,5kg ( +2,5 kg ) , ( -2 reps )
-Oops, arms gave up here.
TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
-Challenging but not too hard.
DB SHRUGS:
-Run out of time, will do them next workout.
So i haven't done this workout for 2 weeks. Also last time eccentric tempo was 2 , upped that to 3. But i managed to pull out all exercises while increasing weight everywhere, that's great!!!
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Sooo, my dad had some heart issues and i had to be at my hometown all week. Thankfully everything went fine. Back on track today.
damn man :/ scary stuff. so glad to hear everything is fine though.
^ Thanks! Very much agree, their aging and the closing gap of the inevitable is something we need to work well in our minds, makes us use our time together better.
yup. I think about "time" alot more now.
i've thought about those things since I was a kid, too often IMHO .. for some reason I feel it could be somewhat related to growing up in an elderly community.
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Thanks! And yes, that's how it is, human nature, We take some things like granted and eternal, but they're not, its very important to realize that.
22 March 2018
Bodyweight@session : ???
Soreness : all around, chest lats quads glutes shoulders traps. Nothing too much though.
Injuries/aches : none
1½ hours full court basketball.
Not bad. Haven't played for 20 days again. Endurance was mediocre, but better then expected. Strength was very good. Speed was mediocre. Jump felt a bit off.
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24 March 2018
Bodyweight@session : 85,5kg
Soreness : none
Injuries/aches : none
HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@40kg
8@60kg
8@80kg ( +10 kg )
8@100kg ( +20 kg )
-Very nice.
DIPS ( tempo 1:1:3 ):
10@BW
10@BW
10@BW
9@BW ( -1 rep )
-Awesome that i can do dips with an eccentric tempo of 3, did them 1:1:2 last time.
CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@120lbs ( extra set )
10@120lbs
10@130lbs
10@140lbs ( +1 rep )
10@140lbs ( +2 reps )
-Awesome.
PAUSED SEATED CALF RAISE MACHINE:
12@65kg ( +5 kg )
12@65kg ( +5 kg )
12@65kg ( +5 kg )
-Missed this workout last week but was able to improve a lot at everything. Awesome.
-
27 March2018
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none
ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg ( +10 kg )
8@65kg ( +5 kg )
8@70kg
-Very good.
BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg ( +5 kg )
10@55kg ( +5 kg )
8@60kg ( +5 kg ) , ( -2 reps )
-Awesome.
LAT PULLDOWN ( tempo 1:1:3 ):
10@110lbs ( +10 lbs )
10@120lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@140lbs ( +10 lbs )
10@140lbs
-Awesome.
PAUSED STANDING CALF RAISE MACHINE:
12@BW + 75kg ( +5 kg )
12@BW + 75kg ( +5 kg )
12@BW + 75kg ( +5 kg )
-Still rather easy.
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28 March 2018
Bodyweight@session : 86kg
Soreness : chest and lats and quads a bit
Injuries/aches : none.
RDL ( tempo 1:1:3 ):
10@20kg
8@50kg ( +10 kg )
8@70kg ( +10 kg )
8@80kg
8@90kg ( +5 kg )
-Great.
DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 16kg each hand ( +2 kg per hand )
8 each leg @ 16kg each hand ( +2 kg per hand )
8 each leg @ 16kg each hand ( +2 kg per hand )
-Very challenging, but not near failure.
SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@18kg each hand ( +2 kg per hand )
10@18kg each hand ( +2 kg per hand )
10@18kg each hand ( +2 kg per hand )
8@18kg each hand ( +2 kg per hand ) , ( -2 reps )
-Very strong.
BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@27,5kg
10@27,5kg
10@27,5kg ( +1 rep )
9@27,5kg ( +1 rep )
-Ahhh, missed the very last rep. Slow eccentric bicep curls are exhausting!!!
TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@140lbs ( +10 lbs )
10@140lbs ( +10 lbs )
10@140lbs ( +10 lbs )
10@140lbs ( +10 lbs )
-Very challenging but not near failure.
DB SHRUGS:
-No time for them again, will shift them to 3d week workout permanently, fits better, this one gets too long and the other too short.
-Very strong workout, enjoyed!
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29 March 2018
Bodyweight@session : ???
Soreness : a little bit of everything, lol
Injuries/aches : none
1½ hours full court basketball.
The composition of the players pool changed. Game got massively upgraded, technically, tacticaly and physically.
Played fine, of course i gassed out but game was a lot up-tempo so overall i am happy with endurance at this given point. Strength and vert were good too, but as i've said many times i can't display them when im out of breath. Need to get my aerobic base up.
So this new bball status brings me to 2 interesting modifications in my training.
1) Start doing cardio. Don't know if it will be bbal solo training or LISS distance running or HIIT or a little bit of all. I think the most convenient for now is simply getting out of the house and running, i live in a neighborhood that is ideal for that, from a practical and from a beauty standpoint.
2) Gotta drastically reduce ( if not totally quit ) smoking. I smoke cigarillos and cigars only. And i don't smoke at work, very little at home too, mostly socially. So its not like i am a heavy smoker. But still, even though i adore it and i don't intend to quit it, I have to reduce that a lot. Ideal would be to get to a point of treating me a cigar a couple of times per month and a couple of cigarillos when going out.
3) To force myself take the above points seriously, i only had one choice, set a milestone that will... 'oppress' me to chase progress: I signed up for this ( 10 June ):
http://www.yedikule.gr/single-post/2017/05/07/Video-Trailer-Yedi-Kule-Conquest-2017
https://connect.garmin.com/modern/course/12503376
:ibrunning: :ibrunning: :ibrunning:
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1 April 2018
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
5KM RUN :wowthatwasnutswtf: :headbang: :ibrunning:
Time was 35 minutes flat, which is :personal-record: IIRC
I found a 38m logged and i cant find but i remember a 36m too. Both those previous 5Ks were on a flat course so extra kudos.
There is this huge old abandoned military camp in front of my house, its perimeter is exactly 2.5km which is perfect. I started with the intention to do only one round, but i felt extremely fresh at the end of that so went on to do a 2nd. Surface is 90% pavement. Course is not flat, i gotta go down ~20-30m and then back up. I gassed out at around 4km, had to stop running and walk for 100-200m two times. However this last km was not that slower than the others. Plus it was all uphill.
Wait, there's more, i even have data!!!
(https://i.imgur.com/2cZTcC9.jpg)
Fuck , it's in Greek.
Ok, blue line is speed(kmh), green shadow is altitude(m). Times below are km pace ( so km splits too ).
ADARQ.ORG RUNNERS , ASSEMBLE!!!!! :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:
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data looks more legit when in greek. my brain just goes "IT'S MATH" and tells me it's very advanced.
-
^^^ Haha, well, it's all Greek to me! :P
2 April 2018
Bodyweight@session : ~86kg
Soreness : VERY sore quads and glutes!
Injuries/aches : none
ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg
8@70kg ( +5 kg )
6@80kg ( +10 kg ) , ( -2 reps )
-Awesome, despite legs were dead from the 5K.
BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg
10@55kg
10@60kg ( +2 reps )
-Very good.
LAT PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
8@150lbs ( +10 lbs ), ( -2 reps )
-Nice.
PAUSED STANDING CALF RAISE MACHINE:
12@BW+75kg
12@BW+75kg
12@BW+75kg
-Didn't want to push it too much because of running so stayed at same load. Ultra strict pauses.
-
4 April 2018
Bodyweight@session : 86kg
Soreness : chest and lats and quads a bit
Injuries/aches : none.
RDL ( tempo 1:1:3 ):
10@20kg
8@50kg
8@70kg
8@85kg ( +5 kg )
8@95kg ( +5 kg )
-Hard but awesome.
DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
-Same weight with last week. Getting better control but don't feel i am ready to go heavier.
SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand ( +2 reps )
-Same comment with lunges.
BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@27,5kg
10@27,5kg
10@27,5kg
10@27,5kg ( +1 rep )
-Same comment with above.
TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@140lbs
10@140lbs
10@140lbs
10@140lbs
-Same comment yet again.
-
5 April 2018
Bodyweight@session : ???
Soreness : shoulders traps biceps triceps quads glutes calves, all minor
Injuries/aches : none.
5KM RUN
Time : 31:06 :personal-record:
Went faster than last time, could carry it well. Then at the last km ( which i note again is like 80% uphill ) i found i had a good reserve of breaths so i pushed hard. Result? Last time i got it at 7:16, now at 5:51 which is :personal-record: for a 5km split and breaks the 6m milestone. Also slowest split was 23s faster than previous fastest split, niiiiiice!
EDIT: by 80% uphill i mean 80% of the distance is going up, not 80% gradient lol. Total altitude difference is 20-30m.
More Greek data for LBSS:
(https://i.imgur.com/sV3MwN2.jpg)
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Was Greek easter here, so 4 days off, then a little too much work so little derail.
12 April 2018
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1½ hours full court basketball.
Horrific endurance causing horrific game. Sure the uptempo game with new teammates doesn't help, but i expected better. Need to get back to running ASAP. Will add intervals too. Aerobic and anaerobic fitness need a serious boost.
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14 April 2018
Bodyweight@session : 84,5kg , fake, AM and underfed
Soreness : none
Injuries/aches : none
HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@40kg
8@60kg
8@80kg
8@90kg ( extra set )
8@100kg
DIPS ( tempo 1:1:3 ):
10@BW
10@BW
10@BW
10@BW ( +1 rep )
CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@110lbs ( -10 lbs )
10@120lbs
10@130lbs
10@140lbs
8@150lbs ( +10 lbs ), ( -2 reps )
DB SHRUGS ( tempo 1:1:3 ):
12@24kg each hand
12@24kg each hand
12@24kg each hand
-Same weight but switched to slow eccentrics.
PAUSED SEATED CALF RAISE MACHINE ( tempo 1:2:3 ):
12@65kg ( +5 kg )
12@65kg ( +5 kg )
12@65kg ( +5 kg )
-Same weight but switched to slow eccentrics.
VERY good comeback workout. Maybe eccentric tempo was 2,5 at a few reps at last sets but still very strong.
-
16 April 2018
Bodyweight@session : ~86.25kg
Soreness : quads glutes lats
Injuries/aches : none
ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg
8@70kg
6@80kg
BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg
10@55kg
10@60kg
LAT PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
8@150lbs
PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:3 ):
12@BW+75kg
12@BW+75kg
12@BW+75kg
Workout goal was to match reps and weights i did 2 weeks ago. I did it and it wasn't very hard either, happy!
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18 April 2018
Bodyweight@session : 86.25kg
Soreness : chest and lats quads hamstrings glutes calves, not minor but neither major.
Injuries/aches : none.
RDL ( tempo 1:1:3 ):
10@20kg
8@50kg
8@70kg
8@85kg
8@95kg
DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand
BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@27,5kg
10@27,5kg
10@27,5kg
10@27,5kg
TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@140lbs
10@140lbs
10@140lbs
10@140lbs
Again, workout target was to match weights/reps of the same workout 2 weeks ago. I did it an it was easier than last time too, that's great!
-
19 April 2018
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1½ hours full court basketball.
Much better breaths, with the equivalent positive effect on game, speed, vert, strength. Still far away from where i want to be but better.
Now it gets interesting, time to phase in running again!
-
20 April 2018
JOG 5KM in 37 minutes.
Cant label it as a run, wanted to do a LISS recovery style session.
Goal was 7.5 mins per km pace which i nailed exactly.
Was fun to feel actively slowing down and even getting bored with a pace that i got supposedly running all out a month ago. Sweet.
-
21 April 2018
Bodyweight@session : 86,5kg
Soreness : none
Injuries/aches : none
HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@50kg ( +10 kg )
8@70kg ( +10 kg )
8@90kg ( +10 kg )
8@100kg ( +10 kg )
8@110kg ( +10 kg )
-Beast.
HIP THRUSTS CABLE MACHINE ( tempo 1:2:3 ): ( new exercise )
12@30kg
12@40kg
12@50kg
-So they brought a new machine for hip thrusts and i thought to give it a try. Was... weird haha.
Here it is , found on yt: https://www.youtube.com/watch?v=WdmFwOCc3do
You guys think it is worth bothering?
DIPS ( tempo 1:1:3 ):
10@BW
10@BW
10@BW
10@BW
10@BW ( extra set )
-Great!
CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
10@150lbs ( +2 reps )
-Great!
DB SHRUGS ( tempo 1:1:3 ):
12@26kg each hand ( +2 kg per hand )
12@26kg each hand ( +2 kg per hand )
12@26kg each hand ( +2 kg per hand )
-Nice.
PAUSED SEATED CALF RAISE MACHINE ( tempo 1:2:3 ):
12@65kg
12@65kg
12@65kg
-Nice, ready to up.
Very strong workout!!!
-
23 April 2018
Bodyweight@session : ~86.5kg
Soreness : some minor gutes and lats
Injuries/aches : none
ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg
8@70kg
8@80kg ( +2 reps )
-Was pretty hard but got all my 80kg reps finally.
BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg
10@57,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg ) , ( -2 reps )
-Strong!
LAT PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
10@150lbs ( +2 reps )
-Very nice.
PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:3 ):
12@BW+80kg ( +5 kg )
12@BW+80kg ( +5 kg )
12@BW+80kg ( +5 kg )
-Nice
-
25 April 2018
Bodyweight@session : 86kg
Soreness : chest and lats quads hamstrings and legs, mostly glutes and abductors.
Injuries/aches : none.
RDL ( tempo 1:1:3 ):
10@20kg
8@50kg
8@70kg
8@85kg
8@95kg
DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 18kg each hand ( +2 kg per hand )
8 each leg @ 18kg each hand ( +2 kg per hand )
8 each leg @ 18kg each hand ( +2 kg per hand )
SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand
BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@30kg ( +2,5 kg )
10@30kg ( +2,5 kg )
10@30kg ( +2,5 kg )
10@30kg ( +2,5 kg )
TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@140lbs
10@140lbs
10@140lbs
10@140lbs
Same weights ( except from lunges and biceps that i upped ) but much better control. Ready to up everything next time.
-
26 April 2018
Bodyweight@session : ???
Soreness : traps, shoulders, hamstrings, glutes, quads
Injuries/aches : none
1½ hours full court basketball.
Wrecked!!! No subs, 90 mins straight uptempo full court game!!!
Body was in great condition. Was strong, semi fast, vert was great, had a monster block and even a rebound that got cheers ( WTF! ).
But lungs are in bad shape, no running + no smoking reduction leaves me with a horrible fitness level. Gotta address both ASAP!
-
29 April 2018
Bodyweight@session : ?
Soreness : none
Injuries/aches : none
Went out running. :wowthatwasnutswtf:
RUN 2.5km @ 14m59s
2km split : 11m59s
-Even for 1 second i was below 6m/km pace in total which is :personal-record: and my short term goal for 5K ( 30m ).
Then, without stopping:
Walk 500m.
SPRINT 500m @ 2m7s
Walk 500m
SPRINT 500m @ 2m17s
Walk 500m
SPRINT 500m @ 2m29s
Walk 500m
-Those sprints are kinda hill sprints, not too much, like 20m altitude difference but still it is a constant gradient.
Clearly don't have those 500m in me yet, kept gasing out and wanting to quit around 300-350m as you can see from the tracker graph below.
Also, finishing each of those 500s ready to pass out i realized i was still a few seconds short of the pace i need to keep for 10 consecutive of them to do 20m 5K. Depressing lol
Still, tracker says i got 2 PRs, max speed ( 15.5kmh ) and max pace ( 3m51s per km ). :personal-record: :personal-record:
TOTAL : 6km in 45 minutes
(https://i.imgur.com/WOxq3cU.jpg)
-
30 April 2018
Bodyweight@session : ~86.5kg
Soreness : none
Injuries/aches : right foot hurts on top, if i had to guess it is the 'Extensor Digitorum Longus Tendons'. Probably 500m uphill intervals wrecked them.
ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg
8@70kg
8@80kg
-Barely got it.
BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg
10@57,5kg
10@62,5kg ( + reps )
-Very strong!
LAT PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
10@150lbs ( +2 reps )
-Strong.
PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:3 ):
12@BW+80kg
12@BW+80kg
12@BW+80kg
-Nice
-
2 May 2018
Bodyweight@session : 86kg
Soreness : chest , lats , quads , glutes , all minor
Injuries/aches : right foot top still bugs but it diminishes
RDL ( tempo 1:1:3 ):
10@20kg
8@60kg ( +10 kg )
8@80kg ( +10 kg )
8@90kg ( +5 kg )
8@100kg ( +5 kg )
-Back to 2 plates, nice.
DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 18kg each hand
8 each leg @ 18kg each hand
8 each leg @ 18kg each hand
-Better control on them already at 2nd session, ready for 20s.
SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand
-Very solid ROM/tempo here too, also ready for 20s.
BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@30kg
10@30kg
10@30kg
10@30kg
-Very hard.
TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@140lbs
10@140lbs
10@140lbs
10@140lbs
-Had to use a different machine, different feel, couldn't up like i had planned. Whatever.
-
3 May 2018
Bodyweight@session : ???
Soreness : traps, arms, minor
Injuries/aches : none
1½ hours full court basketball.
Fitness improvement!!!! :wowthatwasnutswtf:
Initially i thought it was the same , gased out etc, but somehow i realised i had better/faster recovery. Still having to skip plays but noticeably fewer.
Also, found to have MUCH better breaths towards the end.
Other than that, feeling very strong and explosive and somewhat fast too, would so much love to have enough breaths to keep pushing all game.
In other news, my boosts arrived, can't wait to test them. Funny incident when picking them, for you minimal shoe junkies: desk girl had problems finding them, i see her searching envelopes, i say to her "it is shoes" and she is like "oh, i saw the package weight on the tracker and thought it is too light to be the shoes so i skipped them!" ;D
-
5 May 2018
Bodyweight@session : 87kg , was above 86 a lot this year but haven't reached 87 since April 2016. nice.
Soreness : none
Injuries/aches : none
HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@60kg ( +10 kg )
8@80kg ( +10 kg )
8@90kg
8@100kg
8@110kg
HIP THRUSTS CABLE MACHINE ( tempo 1:2:3 )
Forgot them.
DIPS ( tempo 1:1:3 ):
10@BW
10@BW
10@BW
10@BW
10@BW
CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
10@150lbs
DB SHRUGS ( tempo 1:1:3 ):
12@26kg each hand
12@26kg each hand
12@26kg each hand
PAUSED SEATED CALF RAISE MACHINE ( tempo 1:2:3 ):
-No time, skipped.
Didn't do this workout last week so stayed at same weights. Everything was ultra solid, almost easy. Upping them all next week.
-
7 May 2018
Bodyweight@session : ~86.5kg
Soreness : none
Injuries/aches : none
ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg
8@70kg
8@80kg
-Improvement. 70kg now easy. 80 still hard but not near failure anymore.
BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg
10@60kg ( +2,5 kg )
8@65kg ( +2,5 kg ) , ( -2 reps )
-Very strong!
LAT PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
10@150lbs
-Strong, first sets now too easy.
PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:3 ):
12@BW+85kg ( +5 kg )
12@BW+85kg ( +5 kg )
12@BW+85kg ( +5 kg )
-Strong.
Starting to feel i really added some strength and mass with this controlled eccentric scheme. Tempted to do some 1/3/5RM tests with normal tempos to see where i am. Maybe next week. Gonna keep it up all May, maybe half June too, then probably switch orientation to leaning out till end of July.
-
8 May 2018
Bodyweight@session : ?
Soreness : quads, chest, lats, minor
Injuries/aches : none
First running session in tempo 9 boosts. They are very lightweight for me, love them. 100% boost, frim+plush at the same time, magic.
RUN 2.5km @ 14m31s ( -28s ) , :personal-record:
2km split : 11m34s ( -25s ) , :personal-record:
Second km time = 5m46s , :personal-record:
-Glutes and VMOs started cramping @around 1.5-2km but still got some nice PRs.
Then, without stopping:
Walk 500m.
SPRINT 500m @ 2m6s ( -1s ) , :personal-record:
Walk 500m
SPRINT 500m @ 2m7s ( -10s )
Walk 500m
SPRINT 500m @ 2m29s
Walk 500m
Max speed :14.4kmh ( -1.1kmh )
Max pace : 4m8s ( +17s/km )
-Still gasing out at 500m sprints. PRed first run and improved 2nd a lot. But max pace and max speed where worse last time.
Maybe i should go easy on the warmup run next time and see how much i perform at them.
TOTAL : 5km in 35m12s
(https://i.imgur.com/fBRoktU.jpg)
-
11 May 2018
Bodyweight@session : ?
Soreness : none
Injuries/aches : none
RUN 2.5km @ 14m7s ( -24s ) , :personal-record:
2km split : 11m22s ( -12s ) , :personal-record:
Fastest km time = 5m41s ( -5s ) , :personal-record:
-Fast, room for more, very nice.
Then, without stopping:
Walk 500m.
SPRINT 500m @ 1m59s ( -7s ) , :personal-record:
Walk 500m
SPRINT 500m @ 1m58s ( -9s ) , breaks the :personal-record: of the previous run.
Walk 500m
SPRINT 500m @ 2m29s
Walk 500m
Max speed :14.8kmh ( +0.4kmh )
Max pace : 4m2s ( -6s/km )
-Much improved endurance during the 500m sprints. There goes the 2 minutes milestone. And broke it on second run too, by a second faster also!
Something wrong with max pace measurement. How can it be over 4m/km when the 500m time was below 2 minutes? Unless if if the first part that i go all out is not long enough to count it as pace. So like 100m well below 4m/km pace, not counted, 400m above 4m/km, counted.
Anyway, an exhausting workout but full of PRs again. Being a noob runner is cool, so easy and fast to improve!
TOTAL : 5km in 36m15s
(https://i.imgur.com/WtkAoNA.jpg)
-
12 May 2018
Bodyweight@session : 87kg
Soreness : none
Injuries/aches : none
RDL ( tempo 1:1:3 ):
10@20kg
8@60kg
8@80kg
8@90kg
8@100kg
-Nice.
DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 20kg each hand ( +2 kg per hand )
8 each leg @ 20kg each hand ( +2 kg per hand )
8 each leg @ 20kg each hand ( +2 kg per hand )
-Strong.
SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@20kg each hand ( +2 kg per hand )
10@20kg each hand ( +2 kg per hand )
10@20kg each hand ( +2 kg per hand )
8@20kg each hand ( +2 kg per hand ) , ( -2 reps )
-Strong.
BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@30kg
10@30kg
10@30kg
10@30kg
-Easier but not ready to up.
TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@150lbs ( +10 lbs )
10@150lbs ( +10 lbs )
10@150lbs ( +10 lbs )
10@150lbs ( +10 lbs )
-Strong.
-
love those 20 second PRs from one day to the next ;D
-
Anyway, an exhausting workout but full of PRs again. Being a noob runner is cool, so easy and fast to improve!
yup! and being intermediate/advanced, harder to improve but SO MUCH stuff to improve. the amount of stuff you can attack/try to PR is endless.
-
love those 20 second PRs from one day to the next ;D
Haha, yes, they are obviously not PRs of running but of getting to know my lungs and/or lactate thresholds. ;D
Anyway, an exhausting workout but full of PRs again. Being a noob runner is cool, so easy and fast to improve!
yup! and being intermediate/advanced, harder to improve but SO MUCH stuff to improve. the amount of stuff you can attack/try to PR is endless.
I am amazed that you guys can keep that hard run pace for 15-20 minutes, 2 minutes of a 500m sprint are enough to make me wanna rage quit currently haha!
-
love those 20 second PRs from one day to the next ;D
Haha, yes, they are obviously not PRs of running but of getting to know my lungs and/or lactate thresholds. ;D
Anyway, an exhausting workout but full of PRs again. Being a noob runner is cool, so easy and fast to improve!
yup! and being intermediate/advanced, harder to improve but SO MUCH stuff to improve. the amount of stuff you can attack/try to PR is endless.
I am amazed that you guys can keep that hard run pace for 15-20 minutes, 2 minutes of a 500m sprint are enough to make me wanna rage quit currently haha!
hah. ya it's about slowly callusing yourself to the quit voices. that's all it really is. the physiology of it is important, but the quit voices are the real battle. I mean i've wanted to quit badly during a mile, and held on for another, or even a few more .. happens rarely but sometimes you just refuse to give in, and it ends up working out & you really surprise yourself. I can't do it all the time but, it's interesting what can happen in a race setting. Some people can do it quite often (in training & races), those are the ones who reach freak level.
:ninja: :ibrunning:
-
14 May 2018
Bodyweight@session : ?
Soreness : none
Injuries/aches : none
-RUN 2.5km @ 16m20s
-Walk 500m.
-SPRINT 500m @ 2m3s
-Walk 500m
-SPRINT 500m @ 2m0s
Walk 500m
-RUN 2km @ 13m25s
Gonna stop posting each and every split difference from last session since i post tracker pics anyway, will only mention PRs.
Went easier on warmup 2,5km because i planned to run again at the end. Happy how mid 6 is now my relaxed pace.
Failed to PR 500m sprints but PRed max speed ( 15,7kmh ), :personal-record:
Also PRed : total distance, total duration, total calories, fastest pace, :personal-record: :personal-record: :personal-record: :personal-record:
TOTAL : 7km in 49m30s
(https://i.imgur.com/ZiApI6G.jpg)
-
it's addicting. :D
great stuff!
-
^^^ adarq says, forum does! ;)
15 May 2018
Bodyweight@session : ~86.5kg
Soreness : none
Injuries/aches : none
ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg
8@70kg
8@80kg
-Same weights with last time. Can't up 80kg at that tempo. I will up the previous set weights.
BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg
10@60kg
8@65kg
-Same with last time here too. Some better tempo control maybe.
LAT PULLDOWN ( tempo 1:1:3 ):
10@120lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@140lbs ( +10 lbs )
10@150lbs ( +10 lbs )
10@150lbs
-Very strong.
PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:3 ):
12@BW+85kg
12@BW+85kg
12@BW+85kg
-
16 May 2018
Bodyweight@session : ?
Soreness : chest, lats, glutes, abductors, quads, damn, wrecked!
Injuries/aches : none
-1KM WARMUP (jog+strides) @ 7m53s
-5KM TIME TRIAL : 28m 37s , HUGE :personal-record: , previous was 31'05'', broke the 30' milestone and went under 29' too!!! :ibrunning: :ibrunning: :ibrunning:
-1KM COOLDOWN (walk ) @ 10m34s
All 5KM splits below 6, awesome!
Also, set my starting 5KM point in such a way so that the last 750m of the last km would be all downhill. That was in order to destroy my 1KM PR , which i did, 5'18'' from 5'41'' , :personal-record: :ibrunning:
TOTAL : 7km in 47m5s
(https://i.imgur.com/e9rgg1L.png)
-
16 May 2018
Bodyweight@session : ?
Soreness : chest, lats, glutes, abductors, quads, damn, wrecked!
Injuries/aches : none
-1KM WARMUP (jog+strides) @ 7m53s
-5KM TIME TRIAL : 28m 37s , HUGE :personal-record: , previous was 31'05'', broke the 30' milestone and went under 29' too!!! :ibrunning: :ibrunning: :ibrunning:
-1KM COOLDOWN (walk ) @ 10m34s
All 5KM splits below 6, awesome!
Also, set my starting 5KM point in such a way so that the last 750m of the last km would be all downhill. That was in order to destroy my 1KM PR , which i did, 5'18'' from 5'41'' , :personal-record: :ibrunning:
TOTAL : 7km in 47m5s
(https://i.imgur.com/e9rgg1L.png)
bro. seems like you are GOING IN on this running stuff.
I see a 5k race in your future with a top3 age group.
solid PR's!
-
Thanks Andrew. The plan has always been that if (when) i decide that the explosive journey is over, meaning it isn't worth the trouble training when you can't improve, to switch to running.
I suppose i could get some decent placings in my age groups if i get down to it, i am currently 191lbs , aroudn 15% bodyfat and still smoking. Rooms for progress are huge.
The thing is, i can't relate to that endurance running yet. It is more of a torture than a pleasure. I mean, a volume squat workout is a torture too, but there i get pleasure doing it, not only at the end. With 5K, i get some pleasure at the end for achieving the struggle, but none at all during the struggle. And it is too long to struggle for 20-30 minutes. 1mile and 2km are fine though, i can go on a hard run for 8-10 minutes and i feel nice doing it too. Oh well, we'll see.
17 May 2018
Bodyweight@session : 87kg
Soreness : minor to medium soreness all around, upper and lower
Injuries/aches : some light back pain (?) and some upper foot pain again, light too.
RDL ( tempo 1:1:3 ):
10@20kg
8@60kg
8@80kg
8@90kg
8@100kg
-Nice.
DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 20kg each hand
8 each leg @ 20kg each hand
8 each leg @ 20kg each hand
-Nice.
SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand ( +2 reps )
-Strong.
BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@30kg
10@30kg
10@30kg
10@30kg
-Easier+more solid, ready to up.
TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs
-Nice.
Same weights/reps everywhere but better control. Strong.
Also, I am wrecked!!! Body is about to give up, tons of systemic fatigue, muscle soreness, various aches etc. Fuck it, it will adapt! :P
-
Thanks Andrew. The plan has always been that if (when) i decide that the explosive journey is over, meaning it isn't worth the trouble training when you can't improve, to switch to running.
cool! you might surprise yourself eventually with running too. You can end up putting in tons of slow miles, and still remain explosive. Alot of it is a mindset. We developed that mindset for many years with hard training for vert/dunking etc. So, when you want to "turn it up" with running or even jumping, you pretty much can. I feel like I could still get my SLRVJ up pretty good, even with these thousands of miles i'm putting in, and doing crazy slow + long running sessions etc. I really don't feel like it hurts my explosiveness much. I mean I hit 18mph 2 days after running a total of 4 hours. Those fast twitch fibers are always there for life or death situations (evolution context), can't make them disappear. So, it then just becomes a matter of recruiting them.
FWIW I don't jump because I don't want to derail my running. It's also why I barely do anything else: I just run/sprint (run fast). I rarely actually sprint, but plan on trying to incorporate it more. I haven't been on my toes much at all in the last year, actually sprinting. Only recently I did a few. It's crazy how I can "run" 18 mph... When I was more explosive & not running nearly as much (and jumping/lunging etc), my max was 18.3, full out 100% MAX EFFORT sprint - pulling my hamstring. Lately i've hit 18.6 using running form lmao. Kinda nuts. I feel like with sprinting form I can def get over 20 mph. Would love to achieve that. Seems fast. lol.
Anyway, sprinting satisfies the explosive itch. So even if you transition to running completely at some point, fast running or explosive sprinting can always fill that void. Feels great & is fun af.
runlife will probably end up making you healthier/leaner/lighter than dunk/jump life too.
;d
I suppose i could get some decent placings in my age groups if i get down to it, i am currently 191lbs , aroudn 15% bodyfat and still smoking. Rooms for progress are huge.
yup!
getting those W's becomes addicting too.. :D
The thing is, i can't relate to that endurance running yet. It is more of a torture than a pleasure. I mean, a volume squat workout is a torture too, but there i get pleasure doing it, not only at the end. With 5K, i get some pleasure at the end for achieving the struggle, but none at all during the struggle. And it is too long to struggle for 20-30 minutes. 1mile and 2km are fine though, i can go on a hard run for 8-10 minutes and i feel nice doing it too. Oh well, we'll see.
it's torture whenever you go hard, no matter what ability you are. If you keep it comfortable, it's pretty enjoyable IMHO. But, whenever you push your current limit, it's always torture. If you're comfortable, then it's comfortable. My goal is to get so fast that I can just win most races comfortably, not hurting at all. Just go out, have fun, fly, and not battle torture. Then in key races, battle torture. Point being, at some point what was once torture, now becomes moderate/easy. Once it's in the easy category, it's fun. The ability to "run easy" for a long time (1+ hour etc) comes eventually and feels great. Feel so good afterwards.
My favorite runs are my ~3 (or more) hour ones. There's something unique about it, that I feel in my lungs afterwards & the day after etc. Feels like I cleaned out my lungs, heart, body etc. I usually have great workouts following those sessions too, just seems like I "open my lungs up".
But ya, the end result of a race, hard workout etc, that's the gratifying part. When you're in it, if you're being pushed or pushing your limits, it's brutal, even for elites. There's absolutely no comparison with jumping etc, totally different hah. The only comparison is like you mentioned, in the training. Even then though, dunk/jump training is far more "enjoyable" from a "lots of cool shit to do" perspective. IMHO, not nearly as fun as just zoning out and being able to run forever though. I'll take that any day. hah.
peace!! :ibrunning:
-
^^^ Good stuff. Agree/relate to all you said. Key point would be that run life gets you more lean/fit than dunk life. That's why i started. Strength training has you lifting heavy, lifting heavy has you eating big and being unrecovered for some time and im trapped to that circle, maybe its a bit false mindset too from my side but im trapped. Interval sprints/fast runs look like the bridge to those two worlds.
About the struggle, i feel it, going 30 seconds slower than race pace is cool and easy. But then its not really training/improving. Part of this running thing is always pushing the limits. Not only to get faster, but to train pushing the limits per se, enduring the struggle, like pain tolerance training in fight sports. This is the one I cant relate to, i hate it. Only thing that keeps me are the tracker notifications every km confirming im on PR pace. Oh and that if i get faster, the struggle will be shorter. Oh well, we'll see.
Fun days coming :ibrunning: :ibsquatting: :ibjumping:
19 May 2018
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none
HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@60kg
8@80kg
8@90kg
8@100kg
8@110kg
-Very solid. Concentric is now extremely fast even at top sets.
DIPS ( tempo 1:1:3 ):
10@BW
10@BW
10@BW
10@BW
10@BW
-Very solid here too.
CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@120lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@140lbs ( +10 lbs )
10@150lbs ( +10 lbs )
10@150lbs
-Very strong.
DB SHRUGS ( tempo 1:1:3 ):
12@26kg each hand
12@26kg each hand
12@26kg each hand
-Ready to up.
Very nice workout, really enjoyed it.
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^^ Also, don't always have to run hard to improve running speed. slow running is very effective at building the aerobic system. For the most part now, I run fast/hard like 2x/week (one speed, one race or another speed). The rest is light, slow running. The vast majority of my running is at easy effort. I've come to realize, that's the best from an injury/health perspective AND a performance perspective. Hard running is essential but, doesn't need to be done every session. Instead it can literally be 10-20% of your total running "sessions" and like 5% of your total running time etc. It's interesting but it works.
Also, i've been gearing up to bring back 2x/day sessions. Just more light running. Responded incredibly well to it last year. Been wanting to bring it back and see how I respond this time.
-
For sure, i already did one of those long(ish) easy sessions too, i just don't have enough sessions for that, 3 weight days + 1 bball day leaves room for 1 to 2 running days per week where i do want to go hard at something, either a time trial PR attempt or the 500m sprints. I want to do a longer one very soon though, to try and enjoy it.
21 May 2018
Bodyweight@session : ?
Soreness : none
Injuries/aches : none
-RUN 2.5km @ 14m2s , :personal-record: by 5 seconds
( 2km split = 11m14s , :personal-record: by 8 seconds )
-Walk 500m.
-SPRINT 500m @ 1m57s , :personal-record: by 1 second
-Walk 500m
-SPRINT 500m @ 1m53s , :personal-record: by 4 seconds on the above
Walk 500m
Max speed = 16.4kmh , :personal-record: by 0.7kmh
Max pace = 3m38s , :personal-record: by 10s/km
-Awesomeness! Not just in the PRs , where i destroyed everything, but mostly in the feel. First time i really felt a level up at running. Could keep up pace nice, could push it when tired much better.
The first 2.5km ( that i PRed ) were not even close to max, i was pushing just a bit more than comfortable.
Great feeling at 500m sprints too, after the hard start , when i gas out at around 300-350m, i could keep pushing a bit better than in the past. Felt i had more in me, 1m50s is feasible.
TOTAL : 5km in 34m25s
(https://i.imgur.com/dPuOMyW.jpg)
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22 May 2018
Bodyweight@session : ~87.25kg ( season high )
Soreness : none
Injuries/aches : none
FULL SQUAT:
10@20kg
6@40kg
3@60kg
3@80kg
3@90kg
2@100kg
1@110kg
-No PR ( 120kg ) but i havent lifted 110kg since late 2015 so that's good.
BENCH PRESS ( tempo 1:1:3 ):
10@20kg
6@40kg
3@50kg
3@60kg
3@70kg
2@80kg , lifetime :personal-record: , previous was 1@80
1@85kg , lifetime :personal-record: :highfive: :wowthatwasnutswtf: :o 8) :P
-Awesomeeeeeeeee!
WIDE GRIP LAT PULL-DOWN:
10@120lbs
6@140lbs
3@160lbs
3@180lbs
3@200lbs
2@220lbs , it think that this is also :personal-record:
Wanted to break the volume/tempo scheme for a week, so arriving at gym I decided to (kinda) max out and milk some gains.
Wasn't even a true max day, wasn't hyped, wasn't caffed up, breaks before top sets were normal ( 2-3 minutes ).
Extremely happy with bench, even if its a useless lift. 80kg was always the impossible barrier, 1 rep in my whole life, and now i went beyond! Great!!!
-
23 May 2018
Bodyweight@session : 86,5kg
Soreness : none
Injuries/aches : none
DEADLIFT:
10@20kg
5@60kg
3@80kg
3@100kg
3@120kg
1@130kg
1@140kg
-Same thing with yesterday, instead of volume RDL+lunges i went for max-out DL.
Very nice. Last time i deadlifted heavy was late 2016 (140 again ) , PR is 150 from mid 2015.
140 was not easy, no way i had a 2nd rep, but was the easiest 140 ive ever done. I had 150 in me too but didn't want to stress back that much out of nowhere.
Also, 3@120 ties 3RM :personal-record: which holds from 2012!!!
SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand
BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@30kg
10@30kg
10@30kg
10@30kg
TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs
Same weights and reps with last time in all arms stuff but much better control/feel, might up them all next time.
-
24 May 2018
Bodyweight@session : ???
Soreness : traps, arms, minor
Injuries/aches : none
1½ hours full court basketball.
Incredible fitness improvement! Couldn't believe it, totally different feeling. Better breaths, faster recovery, everything better.
Not so unexpected: I haven't played for 3 weeks, while in between i went running 5 times ( 29km ).
Still that's just scratching the surface of running. Can't wait to dig deeper, already planning to include shorter interval sprints and longer relaxed runs.
Fitness FTW! :ibrunning: :ibrunning: :ibrunning:
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24 May 2018
Bodyweight@session : ???
Soreness : traps, arms, minor
Injuries/aches : none
1½ hours full court basketball.
Incredible fitness improvement! Couldn't believe it, totally different feeling. Better breaths, faster recovery, everything better.
Not so unexpected: I haven't played for 3 weeks, while in between i went running 5 times ( 29km ).
Fitness FTW! :ibrunning: :ibrunning: :ibrunning:
lmao nice!@$!@$
yea, running/sprinting related fitness improvements are awesome.
Still that's just scratching the surface of running. Can't wait to dig deeper, already planning to include shorter interval sprints and longer relaxed runs.
:highfive:
-
Was a national day off this Monday, a little too much life derailed me.
Here's the workout from Saturday:
26 May 2018
Bodyweight@session : ~87kg
Soreness : none
Injuries/aches : none
HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@60kg
8@80kg
8@100kg ( +10 kg )
8@110kg ( +10 kg )
8@120kg ( +10 kg )
-8@120 is awesome. Last time i was better was July 2015 (5@140 , no slow eccentric).
DIPS ( tempo 1:1:3 ):
10@BW
10@BW
10@BW
10@BW
10@BW
-Very solid.
CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@120lbs
10@130lbs
10@140lbs
10@150lbs
8@160lbs ( +10 lbs ) , ( -2 reps )
-Very strong.
DB SHRUGS ( tempo 1:1:3 ):
12@28kg each hand ( +2 kg per hand )
12@28kg each hand ( +2 kg per hand )
12@28kg each hand ( +2 kg per hand )
-Haven't ever really progressed shrugs for some time like now, but oh well , 28s is :personal-record:
-
29 May 2018
Bodyweight@session : ~86.75kg
Soreness : none
Injuries/aches : none
Back to volume+slow eccentrics. Decided to up the eccentric to 4 everywhere and see what happens:
ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
5@80kg ( -3 reps )
-Surprisingly strong, expected to lose reps @70.
BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
10@60kg
5@65kg ( -3 reps )
-Same comment with squats, expected to lose a few reps @60 but was unexpected strong.
WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@130lbs
10@140lbs
10@150lbs
6@160lbs ( +10 lbs ) , ( -4 reps )
-Very strong!
PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:4 ):
12@BW+80kg ( -5 kg )
12@BW+80kg ( -5 kg )
12@BW+80kg ( -5 kg )
-Used lower weight by mistake.
So i can handle the lower weights pretty well with the increased eccentric tempo but not the money sets. Not sure if i will stick with it as it is or do a mixture, like slow tempo buildup, normal tempo max set, that looks like it would be very interesting.
-
That's alot of TUT. I like it :D
So i can handle the lower weights pretty well with the increased eccentric tempo but not the money sets. Not sure if i will stick with it as it is or do a mixture, like slow tempo buildup, normal tempo max set, that looks like it would be very interesting.
i imagine you'd still feel pretty strong if you went normal at top set. all of that prior "control" (as part of a progression, not repeated work sets) should really prime you well for normal tempo.
good stuff. :ibsquatting:
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^Yeah, this is fun. Will go for a while with eccentric tempo of 4 and then retest maxes.
30 May 2018
Bodyweight@session : 87kg
Soreness : chest, lats, legs ( mostly glutes ) , TUT comes with a price
Injuries/aches : none
RDL ( tempo 1:1:4 ):
10@20kg
8@60kg
8@80kg
8@90kg
8@100kg
DB LUNGES ( tempo 1:1:3 ):
-Skipped, glutes were too sore to hit them again.
SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
UPRIGHT BB ROW: ( new exercise )
10@30kg
10@30kg
10@30kg
10@30kg
-Tried to do controlled tempo, was achievable until rep ~7.
DUMBELL LATERAL RAISES: ( new exercise )
12@8kg each hand
12@8kg each hand
12@8kg each hand
-No slow tempo here, normal reps.
BICEPS Z-BAR CURL ( tempo 1:1:4 ):
10@30kg
10@30kg
10@30kg
10@30kg
-Very strong.
TRICEPS PUSH DOWN ( tempo 1:1:4 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs
-Very strong.
Got all reps at RDL bis and tris despite upping the eccentric tempo to 4. Awesome! :strong:
Switching my program to give a focus to lateral deltoids. Not for athletic reasons, i think they look disproportional underdeveloped compared to my biceps and triceps.
So replaced DB OHP with BB upright row and DB lateral raises. Will also switch BB bench to incline to keep some anterior deltoid work in.
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31 May 2018
Bodyweight@session : ???
Soreness : traps, arms, hamstrings, chest, lats
Injuries/aches : none
1½ hours full court basketball.
Fitness still good. Felt a tiny bit worse, maybe because i didn't run last week, or maybe it was just the heat or the sore muscles or a bad day.
It is so fun to be able to play uptempo throughout the whole game. Salivating at the prospect of getting much much better ( which is easy, i am still unfit ).
Must go get it!
-
2 June 2018
Bodyweight@session : ~87.25kg
Soreness : none
Injuries/aches : none
HALF SQUAT ( tempo 1:1:4 ):
10@20kg
8@60kg
8@80kg
8@100kg
8@110kg
8@120kg
-Awesome, great control and depth.
DIPS ( tempo 1:1:4 ):
10@BW
10@BW
9@BW ( -1 rep )
9@BW ( -1 rep )
9@BW ( -1 rep )
-Very strong.
CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@130lbs
10@140lbs
10@150lbs
10@160lbs ( +2 reps )
-Very strong.
DB SHRUGS ( tempo 1:1:4 ):
12@28kg each hand
12@28kg each hand
12@28kg each hand
-Very strong.
So i upped eccentric tempo from 3 to 4 to this workout too but i got everything except 1 rep at 3 last dips sets. Awesome!!!
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3 June 2018
Bodyweight@session : ???
Soreness : glutes, quads, traps, lats
Injuries/aches : none
RUN 6km @ 42m 37s
Intention was a recovery/blood flow session, so went super slow and relaxed. Goal was 7m/km which i nailed, although GPS went off so i had no readings, i can now AREG pace well.
Run was super easy, actually fun. Didn't feel tired at any point and had to actively try not to pick up the pace. Could go like this for much more distance, but haven't run for a while so kept it light.
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3 June 2018
Bodyweight@session : ???
Soreness : glutes, quads, traps, lats
Injuries/aches : none
RUN 6km @ 42m 37s
Intention was a recovery/blood flow session, so went super slow and relaxed. Goal was 7m/km which i nailed, although GPS went off so i had no readings, i can now AREG pace well.
Run was super easy, actually fun. Didn't feel tired at any point and had to actively try not to pick up the pace. Could go like this for much more distance, but haven't run for a while so kept it light.
great stuff. one of the best ways to run, slow/relaxed & enjoying it. :highfive: :ibrunning:
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4 June 2018
Bodyweight@session : ~87.25kg
Soreness : none
Injuries/aches : none
ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
6@80kg ( +1 rep )
-Really impressed with form & control. Those were some beautiful and strong squats.
INCLINE BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
8@50kg
8@50kg
-Bye bye flat bench, welcome incline. Wow, 50 kg here are much harder than 60 kg at flat. Maybe just the getting used to it, we'll see.
WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs ( +10 lbs )
10@160lbs ( +20 lbs )
10@150lbs
6@160lbs
DEAD HANG PULLUPS ( tempo 1:1:4 ):
7@BW
6@BW
-So decided i grinded enough with the machine, time to bring back the real stuff. Slow pullup eccentrics is a bitch though, driving lats and arms to failure very fast and easy!
PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:4 ):
-Forgot. I notice that now that I am running regularly, I am slowly losing interest in working out calves. I feel they get a very good stimulus already.
-
6 June 2018
Bodyweight@session : ?
Soreness : glutes, quads, lats, chest, all minor
Injuries/aches : none
-RUN 2.5km ( ~6'20''/km pace )
-Walk 500m
C1a: Sprint 300m @ 80-90%
C1b: Walk 200m
C1 info: 4 rounds
-RUN 2km ( ~7'/km pace )
Decided to shorten my interval distance to 300m and walking recovery to 200m ( instead of 500-500 ) . Seems like a good choice, this is more sprint for me, i can go 100% on the entire duration, 500m was above my abilities. Might bring 500s back when i master the 300s.
6'20'' pace was very easy at warmup distance. Also last 2 km were a little faster than 7'/km and totally relaxed despite being right after the intervals and 5 km total in my back already, which is awesome!
Looks like everything is improving. Good shit.
TOTAL : 7km in 48'13''
(https://i.imgur.com/GbvZWwG.jpg)
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7 June 2018
Bodyweight@session : 87,5kg, season high
Soreness : glutes more today, chest & lats still but barely
Injuries/aches : none
RDL ( tempo 1:1:4 ):
10@20kg
8@60kg
8@80kg
8@95kg ( +5 kg )
8@105kg ( +5 kg )
-Very strong, awesome form & control, love it.
DB LUNGES ( tempo 1:1:3 ):
-Skipped again, glutes are fried.
UPRIGHT BB ROW ( tempo 1:1:4 ):
10@30kg
10@30kg
10@30kg
10@30kg
-Much much better control. Missed the tempo only at last 2 reps of last set, previous time i was losing it in all sets around rep 7.
DUMBELL LATERAL RAISES: ( new exercise )
12@10kg each hand ( +2 kg each hand )
12@10kg each hand ( +2 kg each hand )
12@10kg each hand ( +2 kg each hand )
-Very hard. Kept form solid but could barely do that.
BICEPS Z-BAR CURL ( tempo 1:1:4 ):
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
8@32,5kg ( +2,5 kg ) , ( -2 reps )
-Very strong, expected to lose more reps from upping weight.
TRICEPS PUSH DOWN ( tempo 1:1:4 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs
-I don't feel i can up here, so i focus on making form and control even more strict.
Very strong day.
-
Mass log update:
8 June 2018
RUN 7.5km in 51minutes:9seconds
-Kept it comfortable. I was hoping this comfy run would end up having average pace around 6'30''/km. It was a bit slower, but still faster than 7'/km.
I am more than ok with it, since this run was lifetime distance :personal-record: and lifetime duration :personal-record:
(https://i.imgur.com/wohHnbI.jpg)
9 June 1028
Bodyweight@session : ~87.5kg, season high
Soreness : none
Injuries/aches : none
HALF SQUAT ( tempo 1:1:4 ):
10@20kg
8@60kg
8@90kg ( +10 kg )
8@105kg ( +5 kg )
8@115kg ( +5 kg )
8@125kg ( +5 kg )
-Very nice.
DIPS ( tempo 1:1:4 ):
10@BW
10@BW
10@BW ( +1 rep )
10@BW ( +1 rep )
10@BW ( +1 rep )
-Very very strong.
CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs ( +10 lbs )
10@160lbs ( +20 lbs )
10@150lbs
10@160lbs
DEAD HANG CHINUPS ( tempo 1:1:4 ):
7@BW
7@BW
-Same change with pullups, switching to the real thing. Slow tempo is a killer here too.
DB SHRUGS ( tempo 1:1:4 ):
Skipped, may dump them, RDL + upright rows already stress traps enough.
11 June 2018
Bodyweight@session : ~86.5kg , weirdly light
Soreness : none
Injuries/aches : none
ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
6@80kg
-Top set still too hard, bar is not heavy but legs die from TUT at a high RM percentage.
INCLINE BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
10@50kg ( +2 reps )
10@50kg ( +2 reps )
-Good improvement for 2nd time.
WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG PULLUPS ( tempo 1:1:4 ):
8@BW ( +1 rep )
6@BW
-Slow eccentric pullups still a killer.
-
PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:4 ):
-Forgot. I notice that now that I am running regularly, I am slowly losing interest in working out calves. I feel they get a very good stimulus already.
seems kind of natural to ditch them when running/sprinting. I for one, seem to always end up hurting them easier when I do both. Calf raises seem to alter something, or just fatigue them more (which is odd when you think about it), just making them easier to tweak, or make achilles/ankle achier etc. dno it's weird.
congrats on that distance PR!
-
12 June 2018
Bodyweight@session : ?
Soreness : quads, hamstrings, abductors
Injuries/aches : none
-RUN 2.5km @ 13'45'' , :personal-record: by 17 seconds. ( 2km split: 11'9'' , :personal-record: by 5 seconds )
-Walk 500m
C1a: Sprint 300m
C1b: Walk 200m
C1 info: 3 rounds
-JOG 500m
2.5 km was not 100% but pretty close to that. Very happy with the PRs. But then the sprints were too hard, felt destroyed after third round so jogged 500m to relax and called it a day.
Those 300m sprints are done in a fashion i didn't mention: I can alternate gradient, the even ones are uphill and the odd ones are downhill.
So during the downhill second one I got a speed PR, 16.8km/h ( previous was 16.4 lol ) :personal-record:
BTW does anyone have objections towards downhill sprints? It is not steep, I am talking about 10-15m of drop in 300m, with plenty of room to break slowly.
Total : 5km in 32'44''
(https://i.imgur.com/B04pbpI.jpg)
-
PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:4 ):
-Forgot. I notice that now that I am running regularly, I am slowly losing interest in working out calves. I feel they get a very good stimulus already.
seems kind of natural to ditch them when running/sprinting. I for one, seem to always end up hurting them easier when I do both. Calf raises seem to alter something, or just fatigue them more (which is odd when you think about it), just making them easier to tweak, or make achilles/ankle achier etc. dno it's weird.
congrats on that distance PR!
Calf raises are good for rehab but that's where it stops for me. I never train calves. I think they get enough stimulation just through everyday activity and running/training.
-
12 June 2018
Bodyweight@session : ?
Soreness : quads, hamstrings, abductors
Injuries/aches : none
-RUN 2.5km @ 13'45'' , :personal-record: by 17 seconds. ( 2km split: 11'9'' , :personal-record: by 5 seconds )
-Walk 500m
C1a: Sprint 300m
C1b: Walk 200m
C1 info: 3 rounds
-JOG 500m
2.5 km was not 100% but pretty close to that. Very happy with the PRs. But then the sprints were too hard, felt destroyed after third round so jogged 500m to relax and called it a day.
Those 300m sprints are done in a fashion i didn't mention: I can alternate gradient, the even ones are uphill and the odd ones are downhill.
So during the downhill second one I got a speed PR, 16.8km/h ( previous was 16.4 lol ) :personal-record:
BTW does anyone have objections towards downhill sprints? It is not steep, I am talking about 10-15m of drop in 300m, with plenty of room to break slowly.
Total : 5km in 32'44''
(https://i.imgur.com/B04pbpI.jpg)
sick! good stuff.
BTW does anyone have objections towards downhill sprints? It is not steep, I am talking about 10-15m of drop in 300m, with plenty of room to break slowly.
i'd rather sprint them uphill... :D yea i'm not much of a fan of downhill overspeed. It's really intense. I'd rather hit that same decline, as an incline, and bulldoze my way up it. I feel like that is 10000x safer & actually more effective. My 2cents on it!
PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:4 ):
-Forgot. I notice that now that I am running regularly, I am slowly losing interest in working out calves. I feel they get a very good stimulus already.
seems kind of natural to ditch them when running/sprinting. I for one, seem to always end up hurting them easier when I do both. Calf raises seem to alter something, or just fatigue them more (which is odd when you think about it), just making them easier to tweak, or make achilles/ankle achier etc. dno it's weird.
congrats on that distance PR!
Calf raises are good for rehab but that's where it stops for me. I never train calves. I think they get enough stimulation just through everyday activity and running/training.
yea.
-
^^^ Agreed with both about calf raises. Not sure about downhill sprints, it is very convenient because the long straight is 500m, so repeating 300-run-200-walk uphill and downhill is ideal. Might keep in mind to do the downhill run buffered.
14 June 2018
Bodyweight@session : 86kg, whaaaat?
Soreness : some hamstrings
Injuries/aches : none
RDL ( tempo 1:1:4 ):
10@20kg
8@60kg
8@80kg
8@95kg
8@105kg
-Hamstrings were sore, didn't want to advance, this feels like a good weight scheme to stay for a while.
UPRIGHT BB ROW ( tempo 1:1:4 ):
10@30kg
10@30kg
10@30kg
10@30kg
-Awesome control, could have upped.
DUMBBELL LATERAL RAISES:
12@10kg each hand
12@10kg each hand
12@10kg each hand
-Much stronger than last time.
BICEPS Z-BAR CURL ( tempo 1:1:4 ):
10@32,5kg
10@32,5kg
10@32,5kg
10@32,5kg ( +2 reps )
-Very strong, amazed myself.
TRICEPS PUSH DOWN ( tempo 1:1:4 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs
-Very slowly improving, not ready to up though.
Very strong, especially at arms.
-
run up the hill instead. unambiguously good for you, less risk of injury.
-
i always run the hill up. The thing is, the 'hill' is 500m long. So when i was doing 500m sprints, i would run it up and then walk back down to start point (bottom ) for recovery, i never sprinted downhill.
Now that i am doing 300m, it is very convenient ( there are roads at exactly 300m up AND down, plus the times are great , ~1 min run - 2 mins walk ) to go like:
-Run 300m uphill
-Walk the remaining 200m uphill
-Reached top
-Run 300m downhill.
-Walk the remaining 20mm downhill
-Reached bottom.
-Repeat.
Of course i can just use the first 300m section and walk it back down and repeat forever. But i also like that now every iteration is a square number ( 500m ). but that's just my stats&maths OCD... oh well , let's sum it up: i asked advice for downhill sprints, you guys jumped in to go against them so it is pretty clear that i should just shut up and ditch them, end of story. :D :D :D
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16 June 2018
Bodyweight@session : ~85.5kg, AM and unfed but WTF, too low
Soreness : none
Injuries/aches : none
HALF SQUAT ( tempo 1:1:4 ):
HANG POWER CLEAN ++ PUSH PRESS:
5++5@20kg
5++5@30kg
5++5@40kg
5++3@45kg
3++1@50kg
3++0@55kg
3++0@55kg
1++0@60kg
5++5@40kg
-Bored of half squats, decided to bring back o-lifts.
Sooooo much more fun, love them. Tempted to ditch normal squats too, or skip volume, i am tired of legs being stressed from weights all the time.
This ++ denotes that at the same rep i am cleaning and then i am pushpressing it, not 5 cleans and then 5 presses.
DIPS ( tempo 1:1:4 ):
10@BW
10@BW
10@BW
10@BW
10@BW
-I feel i can advance to weighted now.
CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG CHINUPS ( tempo 1:1:4 ):
8@BW ( +1 rep )
7@BW
-Controlled eccentric chins/pulls are a nightmare. Hits the back damn hard though!
DB SHRUGS ( tempo 1:1:4 ):
-Bye bye shrugs, 9 sets of cleans are enough.
17 June 2018
Bodyweight@session : ???
Soreness : lats mostly, some deltoids and traps too but minor
Injuries/aches : none
RUN 5km @ 29'41''
Second time in my life going under 30'. Actually just 50'' away from my PR , yet it was not a max effort 5K, I didn't even warmup. I was going uptempo, but actively buffering a bit. Only pushed it maximally at the last 750m as you can see on the graph too because i saw i was able to break 30' so i went for it. Not bad at all. Now gotta reduce smoking, i have relaxed a bit too much with it.
(https://i.imgur.com/8PQW6T8.jpg)
In other news, as I mentioned in LBSS's journal earlier, i intend to run a re-composition for a while. Nothing too fancy or obsessed. So for diet I will be reducing carbs, except from the weight days post-workout. I will be trying to break even ( TDEE-vs-food ) or even on a surplus on weight days but with most of the calories and carbs post-workout, while being on a deficit all other days. Training wise i will try to have as less missed running days as possible. Must change my mindset to make running days more important than lifting days, but i am finding difficulties to do that, i want my 3 gym days per week. Summer is also an enemy, increased social life, less free time, more alcohol and cigar smoke in my system. Oh well, ill keep grinding.
-
i always run the hill up. The thing is, the 'hill' is 500m long. So when i was doing 500m sprints, i would run it up and then walk back down to start point (bottom ) for recovery, i never sprinted downhill.
Now that i am doing 300m, it is very convenient ( there are roads at exactly 300m up AND down, plus the times are great , ~1 min run - 2 mins walk ) to go like:
-Run 300m uphill
-Walk the remaining 200m uphill
-Reached top
-Run 300m downhill.
-Walk the remaining 20mm downhill
-Reached bottom.
-Repeat.
Of course i can just use the first 300m section and walk it back down and repeat forever. But i also like that now every iteration is a square number ( 500m ). but that's just my stats&maths OCD...
makes sense but, don't let your stats/maths OCD result in tendinitis... :D
oh well , let's sum it up: i asked advice for downhill sprints, you guys jumped in to go against them so it is pretty clear that i should just shut up and ditch them, end of story. :D :D :D
hah.
well, it's worth debating/discussing, BUT there's a reason you don't usually hear about elites doing downhill speed work. It's pretty much entirely uphill. Downhill speed is just too risky. You mentioned "buffering it" etc, but that would change mechanics and might cause you to "break" more each stride. So even though you are going down "fast", those breaking mechanics are triggered each stride, and the knee extensor tendons can become over stressed.
Think about "buffering" uphill. Just the thought of it, you can feel the difference, to me at least. Buffering uphill = toning down the acceleration, Buffering downhill = breaking the speed - since you are falling.
It'd be something you'd consider if you were just looking at the sports science of it, ie some kind of "super method" in a Verkhoshansky protocol etc. I'd have considered it back then @ a very small grade, that's for sure.
But in practice, uphill is safer + more effective. In a weightlifting analogy, uphill is like adding concentric resistance. It's easier on the joints, and harder on the muscles concentrically. Downhill is harder on the joints, changes mechanics from accelerating to breaking, and harder on the muscles eccentrically.
Regarding overspeed:
The best "overspeed" is using the wind.. That's what i've found in practice. If you want to maintain mechanics and experience forces greater than you can generate on your own, the wind takes care of that. Nature FTW. Nature ftw with hills as well :F
You're not doing overspeed but just throwing that out there.
Anecdotal but, I remember after the coral springs half marathon, my right knee had healed from tendonitis/ITBS, I went fast on a small downhill and it reinjured *instantly*.
Now when I do hills, I basically "walk down", but using a slow-af jog form.
my 2cents on it!
pc!!
-
16 June 2018
Bodyweight@session : ~85.5kg, AM and unfed but WTF, too low
Soreness : none
Injuries/aches : none
HALF SQUAT ( tempo 1:1:4 ):
HANG POWER CLEAN ++ PUSH PRESS:
5++5@20kg
5++5@30kg
5++5@40kg
5++3@45kg
3++1@50kg
3++0@55kg
3++0@55kg
1++0@60kg
5++5@40kg
-Bored of half squats, decided to bring back o-lifts.
Sooooo much more fun, love them. Tempted to ditch normal squats too, or skip volume, i am tired of legs being stressed from weights all the time.
This ++ denotes that at the same rep i am cleaning and then i am pushpressing it, not 5 cleans and then 5 presses.
DIPS ( tempo 1:1:4 ):
10@BW
10@BW
10@BW
10@BW
10@BW
-I feel i can advance to weighted now.
CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG CHINUPS ( tempo 1:1:4 ):
8@BW ( +1 rep )
7@BW
-Controlled eccentric chins/pulls are a nightmare. Hits the back damn hard though!
DB SHRUGS ( tempo 1:1:4 ):
-Bye bye shrugs, 9 sets of cleans are enough.
17 June 2018
Bodyweight@session : ???
Soreness : lats mostly, some deltoids and traps too but minor
Injuries/aches : none
RUN 5km @ 29'41''
Second time in my life going under 30'. Actually just 50'' away from my PR , yet it was not a max effort 5K, I didn't even warmup. I was going uptempo, but actively buffering a bit. Only pushed it maximally at the last 750m as you can see on the graph too because i saw i was able to break 30' so i went for it. Not bad at all. Now gotta reduce smoking, i have relaxed a bit too much with it.
(https://i.imgur.com/8PQW6T8.jpg)
In other news, as I mentioned in LBSS's journal earlier, i intend to run a re-composition for a while. Nothing too fancy or obsessed. So for diet I will be reducing carbs, except from the weight days post-workout. I will be trying to break even ( TDEE-vs-food ) or even on a surplus on weight days but with most of the calories and carbs post-workout, while being on a deficit all other days. Training wise i will try to have as less missed running days as possible. Must change my mindset to make running days more important than lifting days, but i am finding difficulties to do that, i want my 3 gym days per week. Summer is also an enemy, increased social life, less free time, more alcohol and cigar smoke in my system. Oh well, ill keep grinding.
nice!!!
Running helps to reduce smoking, haha. Lungs/heart are now tools, to which you want to make stronger, not weaker. Good stuff :D
With lifting + occasional basketball, it's "not as important". But now with running, lungs/heart are now performance engines, so you naturally begin to think about them from a new perspective. :ibrunning: :ibrunning: :ibrunning: :highfive:
-
nice!!!
Running helps to reduce smoking, haha. Lungs/heart are now tools, to which you want to make stronger, not weaker. Good stuff :D
With lifting + occasional basketball, it's "not as important". But now with running, lungs/heart are now performance engines, so you naturally begin to think about them from a new perspective. :ibrunning: :ibrunning: :ibrunning: :highfive:
Nailed it. This, combined with the existing will to cut it ( or drastically reduce it to keep it real ) might make it happen.
As for overspeed, fuck it, i wasn't into it anyway. Was convenient as i already said, plus I got tempted from the speed PRs id hit. But i don't really care, better safe than sorry, AELS FTW!!!
-
nice!!!
Running helps to reduce smoking, haha. Lungs/heart are now tools, to which you want to make stronger, not weaker. Good stuff :D
With lifting + occasional basketball, it's "not as important". But now with running, lungs/heart are now performance engines, so you naturally begin to think about them from a new perspective. :ibrunning: :ibrunning: :ibrunning: :highfive:
Nailed it. This, combined with the existing will to cut it ( or drastically reduce it to keep it real ) might make it happen.
As for overspeed, fuck it, i wasn't into it anyway. Was convenient as i already said, plus I got tempted from the speed PRs id hit. But i don't really care, better safe than sorry, AELS FTW!!!
yup. nice.
AELS ftw for sure. it's really helped me alot over the years.. when I remember it. When I forget it, I pay the price. :ninja:
-
18 June 2018
Bodyweight@session : ~86kg , light again but i started the low carbs thing
Soreness : none
Injuries/aches : none
ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
7@80kg ( +1 rep )
-Went to the gym wanting to skip volume squats, saw the squat rack, immidiately wanted to do volume squats, duh!
Got some progress at top set finally. Also control form etc keeps improving, slowly but steady. So 8@70 this week >>> 8@70 last week.
INCLINE BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
10@52,5kg ( +2,5 kg )
9@52,5kg ( +2,5 kg ), ( -1 rep )
-Damn it, incline bench is a tough exercise, improvement is slow!
WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG PULLUPS ( tempo 1:1:4 ):
8@BW
7@BW ( +1 rep )
-Some progress here, added a rep and had better descent control too.
Was lightly fed for the first time in a long time. Placebo or not, i was feeling weak. However numbers were strong so idk about feeling. Ate a shiltload of food later, sth like 2K kcal / 120g protein, all clean!!! LOL nice.
-
19 June 2018
Bodyweight@session : ??
Soreness : none
Injuries/aches : none
RUN 6km @ 39'9''
Wow , that was awesome. Felt like a level up. Got an average km pace of 6'30'' going totally comfortable. Was actively slowing down, never picked up the pace, was on the verge of starting to walk fast instead of jogging slowly at some points. Also, i felt light and bouncy. Finally, i got much less tired than any other time. So that was the easiest 6km ever, i would be very happy with that feeling even if it was with a slower pace like 7'/km, so now that i got it with 6'30'' i am delighted!
(https://i.imgur.com/hw4vnb5.jpg)
-
19 June 2018
Bodyweight@session : ??
Soreness : none
Injuries/aches : none
RUN 6km @ 39'9''
Wow , that was awesome. Felt like a level up. Got an average km pace of 6'30'' going totally comfortable. Was actively slowing down, never picked up the pace, was on the verge of starting to walk fast instead of jogging slowly at some points. Also, i felt light and bouncy. Finally, i got much less tired than any other time. So that was the easiest 6km ever, i would be very happy with that feeling even if it was with a slower pace like 7'/km, so now that i got it with 6'30'' i am delighted!
(https://i.imgur.com/hw4vnb5.jpg)
whoooa. sick! :ibrunning:
level-up :highfive:
-
^^^ Thanks!
21 June 2018
Bodyweight@session : 85,5kg, yup, its going down!
Soreness : some hamstrings
Injuries/aches : none
RDL ( tempo 1:1:4 ):
10@20kg
8@60kg
8@80kg
8@95kg
8@105kg
-Very happy with how controlled they are.
UPRIGHT BB ROW ( tempo 1:1:4 ):
10@30kg
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
-Nice.
DUMBBELL LATERAL RAISES:
12@10kg each hand
12@10kg each hand
12@10kg each hand
-Stong but not ready to add weight.
BICEPS Z-BAR CURL ( tempo 1:1:4 ):
10@32,5kg
10@32,5kg
10@32,5kg
10@32,5kg
-Very strong, I can add weight.
TRICEPS PUSH DOWN ( tempo 1:1:4 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs
-Strong but not ready to add weight.
-
22 June 2018
Bodyweight@session : ??
Soreness : none
Injuries/aches : none
RUN 7km @ 51'9''
Wanted to do the adarq super-slow thing. Goal pace was 7'30''/km , went a little faster in the beginning but regulated after the first 3 km.
It kinda worked: run was very easy and effortless, I did not get tired at all and felt pretty fresh at the end, with resources to run more, easily.
Next 'milestone' goals: 1 hour duration, 10km run.
(https://i.imgur.com/X3R3wQC.jpg)
-
22 June 2018
Bodyweight@session : ??
Soreness : none
Injuries/aches : none
RUN 7km @ 51'9''
Wanted to do the adarq super-slow thing. Goal pace was 7'30''/km , went a little faster in the beginning but regulated after the first 3 km.
It kinda worked: run was very easy and effortless, I did not get tired at all and felt pretty fresh at the end, with resources to run more, easily.
Next 'milestone' goals: 1 hour duration, 10km run.
(https://i.imgur.com/X3R3wQC.jpg)
sounds about right! should feel great from a run like that, especially the day after. i usually feel like i'm ready to fly the next day after very light runs.
nice!
-
should feel great from a run like that, especially the day after. i usually feel like i'm ready to fly the next day after very light runs.
nice!
Yes, I had that in mind too. So here's what happened next day:
23 June 2018
Bodyweight@session : ?
Soreness : none
Injuries/aches : none
-RUN 2.5km @ 13'41'' , :personal-record: by 4 seconds. ( 2km split: 11'8'' , :personal-record: by 1 second )
-Walk 500m
C1a: Sprint 300m uphill
C1b: Walk back 300m downhill
C1 info: 4 rounds
-Cooldown Jog the remaining 200-300m to complete 5K
So this run was a few hours after filling my system with above average quantity of alcohol and cigar smoke. Therefore i didn't want to 'waste' a max effort attempt. Went hard but not all out, i was actively keeping something like 10%, so those PRs i got are more than welcomed!
Sprints were all out, went as hard as i could: got no max speed PRs, however felt i could maintain a high speed for longer distance and easier. Is that speed endurance? I like it.
Total : 5K in 34'8''
(https://i.imgur.com/UPHvBv5.jpg)
-
Hectic work week so no lifting, heavy rains every day all day so no running. Funny how i haven't run for 4 days and haven't lifted for 6 and I felt guilty as if i missed a month or so.
On the bright side i was eating light and i think i look visibly leaner and toned now, mostly at upper body and legs, belly fat no changes unfortunately.
28 June 2018
Bodyweight@session : ~84,5kg , low carbs + loss of attached water = instant weight reduction
Soreness : none
Injuries/aches : none
ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
7@80kg ( +1 rep )
-Was a little rusty. Got same reps but previous week's were better, a bit easier and a bigger bit sold.
INCLINE BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
10@52,5kg
10@52,5kg ( +1 rep )
-Wow, progress, didn't see that coming!
WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG PULLUPS ( tempo 1:1:4 ):
8@BW
7@BW
-Same reps with last time. I think pullups were more controlled though.
-
29 June 2018
Bodyweight@session : ?
Soreness : legs allover, lats, chest , all minor
Injuries/aches : none
-RUN 5km @ 28'31'' , :personal-record: by 6 seconds. :ibrunning: :ibrunning: :ibrunning:
-JOG 1km cooldown.
Fastest km : 5'15'' , :personal-record: by 3 seconds. :ibrunning: :ibrunning: :ibrunning:
This was shocking. It was not a time trial, i didn't chase a PR, i didn't even warmup, went down and started running with the intention of doing a fast but not max 2.5km and then intervals. First km came at 6' pace but i said ok, it was mostly downhill , i probably got carried away. Then i thought i slowed down ( also second km is the hardest one, lot of uphill ) so i expected 6'30'' but i was a bit faster than 6'. Third km i said ok ill keep it steady, like a 10% buffer from max and see what happens. 5'36'' happened so then i saw the PR window and had to chase it and get it.
Still was somewhat fresh in the end, jogged another km and had some reserves. I have no idea where all that came from, i was rusty from not running for a week and also sore from lifting the previous day. Weird but awesome and very welcomed!!!
Total : 6km in 36'31''
(https://i.imgur.com/b3Z3izX.jpg)
-
2 July 2018
Bodyweight@session : 85,5kg , big daily fluctuations depending on carbs/water
Soreness : very sore inner triceps, did some hardcore open sea swimming on Saturday that somehow destroyed them.
Injuries/aches : none
ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
7@80kg
-Same reps but much improved control, very solid squats!
INCLINE BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
10@52,5kg
8@55kg ( +2,5 kg ) , ( -2 reps )
-Strong.
WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG PULLUPS ( tempo 1:1:4 ):
8@BW
7@BW
-Much improved control at the pullups descent. Enjoyed that.
Strong day.
-
29 June 2018
Bodyweight@session : ?
Soreness : legs allover, lats, chest , all minor
Injuries/aches : none
-RUN 5km @ 28'31'' , :personal-record: by 6 seconds. :ibrunning: :ibrunning: :ibrunning:
-JOG 1km cooldown.
Fastest km : 5'15'' , :personal-record: by 3 seconds. :ibrunning: :ibrunning: :ibrunning:
This was shocking. It was not a time trial, i didn't chase a PR, i didn't even warmup, went down and started running with the intention of doing a fast but not max 2.5km and then intervals. First km came at 6' pace but i said ok, it was mostly downhill , i probably got carried away. Then i thought i slowed down ( also second km is the hardest one, lot of uphill ) so i expected 6'30'' but i was a bit faster than 6'. Third km i said ok ill keep it steady, like a 10% buffer from max and see what happens. 5'36'' happened so then i saw the PR window and had to chase it and get it.
Still was somewhat fresh in the end, jogged another km and had some reserves. I have no idea where all that came from, i was rusty from not running for a week and also sore from lifting the previous day. Weird but awesome and very welcomed!!!
Total : 6km in 36'31''
(https://i.imgur.com/b3Z3izX.jpg)
hah awesome.
stuff like that is why i like to race often. just great when your performance overshoots without you planning on it. you basically deloaded and got some overshoot lmao!
-
Was an ultra hectic week, too much work and life, no training. Finally got to jump back on the train at the weekend.
7 July 2018
Bodyweight@session : ~83.5kg, AM, low fed and all but WTF! season low.
Soreness : none
Injuries/aches : none
HANG POWER CLEAN ++ PUSH PRESS:
10++10@20kg ( +5 reps ++ +5 reps )
8++8@30kg ( +3 reps ++ +3 reps )
5++5@40kg
5++3@45kg
3++1@50kg ( +2 reps )
3++0@55kg
3++0@55kg
1++0@60kg
5++5@40kg
-Very nice.
DIPS ( tempo 1:1:4 ):
10@BW
10@BW
10@BW
10@BW
10@BW
-Awesome control, very strong, should have done weighted.
CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG CHINUPS ( tempo 1:1:4 ):
8@BW
7@BW ( +1 rep )
-Awesome control here too!
I wanted to reach such a low weight later. Its a fake BW, light lucnch and dinner Friday, AM Saturday with no breakfast gym. But still.
I think that i look the best ever. Ive been leaner and ive been bigger, but ive never been at this balance of muscle and leanness. But still i had something a bit better in mind.
Oh well, lets see what happens in July.
8 July 2018
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
RUN 8km @ 54'52''
Lifetime distance :personal-record: , duration :personal-record: and kcals burned :personal-record:
That was one great run. Absolutely comfortable, pretty fresh in the end, yet below 7'/km pace. Ready for 10K now , easy.
(https://i.imgur.com/xUXI1WR.jpg)
-
9 July 2018
Bodyweight@session : 86kg , 2,5kg up from Saturday morning. LOL this is getting ridiculous
Soreness : none
Injuries/aches : none
ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
7@80kg
-Yet a little better control. But still can't get the 8th rep @80kg.
INCLINE BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
10@52,5kg
10@55kg ( +2 reps )
-Barely got those 2 last reps but got em. Not strong enough to up though.
WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG PULLUPS ( tempo 1:1:4 ):
9@BW ( +1 rep )
7@BW
-Beast, felt stronger at everything.
-
Still too much work and life. Grinding through it to stay on the train. What is most frustrating is not the workouts missed but the fact that holidays are approaching.
Oh well, ill guess ill have to squeeze a few workouts ( running? swimming? BW circuits? ) in the vacation too, im not really good at that but i have to keep up.
12 July 2018
Bodyweight@session : 84,5kg , whatever
Soreness : quads and glutes and lats , minor
Injuries/aches : none
RDL ( tempo 1:1:4 ):
10@20kg
8@50kg ( -10 kg )
8@70kg ( -10 kg )
8@90kg ( -5 kg )
8@100kg ( -5 kg )
-Rusty. Still good, awesome control and strong grip.
UPRIGHT BB ROW ( tempo 1:1:4 ):
10@30kg
10@32,5kg
10@32,5kg
10@32,5kg
DUMBBELL LATERAL RAISES:
12@10kg each hand
12@10kg each hand
12@10kg each hand
BICEPS Z-BAR CURL ( tempo 1:1:4 ):
10@32,5kg
10@32,5kg
10@32,5kg
10@32,5kg
TRICEPS PUSH DOWN ( tempo 1:1:4 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs
Haven't done this workout for 3 weeks. Naturally, everything was rusty and harder, but i got all reps at previous weights, except from RDL which was still pretty close. Ill take it.
-
13 July 2018
Bodyweight@session : ???
Soreness : triceps and traps
Injuries/aches : none
Tried something different today, something like a fartlek?
-Slow jog 1km
-Sprint 1km @ 4'55'' , :personal-record: , first time inder 5'
-Slow jog 1km
-Sprint 1km @ 5'12'' , this would be lifetime PR too until two lines aboce
-Slow jog 1km
-Sprint 500m
-Slow jog 500m
This felt lke the most difficult running thing ive done, even worse than 5km time trial, going all out for 1km ( 5 minutes for me ) is really exhausting. Enjoyed it though, speed is nice.
Total : 6km @ 40'8''
(https://i.imgur.com/JEKkab1.jpg)
14 July 2018
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
HANG POWER CLEAN ++ PUSH PRESS:
10++10@20kg
8++8@30kg
5++5@40kg
5++3@45kg
3++3@50kg ( +2 reps push press )
3++0@55kg
5++3@45kg ( extra set )
5++5@40kg
-Very nice, much improved push press strength/power.
DIPS ( tempo 1:1:4 ):
10@BW
10@BW
10@BW
10@BW
10@BW
-Better than ever.
CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG CHINUPS ( tempo 1:1:4 ):
9@BW ( +1 rep )
8@BW ( +1 rep )
-Better than ever here too!
-
great work man! going fast is brutal but fun occasionally, hah.
-
This week went even worse. More work and more life. And now im off for a short 4 days summer holiday. FML.
Back on rack on Monday hopefully, cheers! :lololol:
-
Back on rack on Monday hopefully, cheers! :lololol:
LOL not!!!
25 July 2018
Bodyweight@session : ~83,5kg
Soreness : none
Injuries/aches : none
BENCH PRESS:
10@20kg
10@40kg
10@50kg
10@60kg
6@65kg
15@50kg
INCLINE BENCH DB FLY:
4x12@10kg each hand
BICEPS BB CURL:
10@20kg
10@30kg
10@35kg ( that has to be a PR )
7@40kg :personal-record:
15@30kg
DB HUMMER CURL:
4x12 each hand @ 10kg
So i haven't lifted and run for 10 days again. And Saturday im off for 3 weeks. Decided to just go bb style for the remaining four days, then see what i can save during holidays, maybe some runs and some swimming and some BW stuff.
-
26 July 2018
Bodyweight@session : ~84,5kg
Soreness : chest and biceps, of course
Injuries/aches : none
WIDE GRIP LAT PULLDOWN:
10@120lbs
10@140lbs
10@160lbs
10@180lbs
4@200lbs :personal-record:
15@140lbs
BENT OVER DUMBBELL ROW:
4x12 each hand @ 20kg
TRICEPS PUSH DOWN:
10@130lbs
10@140lbs
10@150lbs
10@160lbs :personal-record:
6@170lbs :personal-record:
15@140lbs :personal-record:
Z-BAR SCULL CRUSHERS:
4x12@20kg
-
27 July 2018
Went for a superslow run for a good bloodflow recovery session. Wanted to do 10km to break lifetime PRs of distance and duration.
Legs and lungs were ok for it but upperbody wasn't. Everything was sore, even abs, and they all hurt with each stride.
Sucked it up, kept the 7m30s km pace that i had as target , did 6km in 45 minutes and called it a day.
(https://i.imgur.com/wPtkTve.jpg)
-
28 July 2018
Bodyweight@session : ~83,5kg
Soreness : more or less everything but medium
Injuries/aches : none
SQUAT:
10@20kg
8@40kg
8@50kg
8@60kg
6@70kg
12@50kg
-Squat gets rusty sooo fast. Max was 6@70, 20 days ago i did 7@80 ATG with a 4 tempo eccentric. FML
RDL:
12@50kg
12@60kg
12@70kg
BB OHP:
10@20kg
10@25kg
10@30kg
10@35kg
5@40kg
12@30kg
DB LATERAL RAISES:
4x12@10kg each hand
-Logging this 3 days later, legs are still toasted. Mostly glutes and hamstrings. Problems walking etc lol.
Anyway that's all for this season, have a good summer everyone and catch you back in September!
:almostascoolasnyancat: :lololol:
-
Back! Recap of the last 3,5 weeks:
No athletic activity at all besides daily ( recreational ultra lazy ) swimming and almost daily ~1h walking ( lazy , wandering around, pretty often while smoking ).
Tons of alcohol and cigars, no nutrition plan at all, eating whatever i feel like.
Ahhhh, nice, id take another 20 days of that right away lol.
Trying to decide what to do this year. Not feeling like trying something new, wil most probably do the same old split i always do: 3 days gym, 1 basketball, hopefully another 2 running.
Focus will be running, better lose a weights day than a running day.
For weights i tend towards 3x5 ( steady weight, not ramp-up ) + 15-20 reps finishers. So sth like starting strength i guess.
Short term running goals : get back to sub-30m 5K , achieve 10K ( in whatever time ).
Long term running goals : 25m 5K , 60m 10K , achieve half marathon ( in whatever time ).
Weight room goals : At least tie lifetime squat PR ( 120kg ) , break all other PRs ( bench, ohp , weighted pull/chinups ) , clean(ish) bulk to 90kg BW.
-
Aaaaand, here we go again!!! :headbang: :highfive: :strong: :ibsquatting: :wowthatwasnutswtf: :almostascoolasnyancat:
23 August 2018
Bodyweight@session : 84,5kg
Soreness : none
Injuries/aches : none
ATG SQUAT:
10@20kg
8@40kg
4@50kg
5@60kg
5@60kg
5@60kg
12@45kg
-LOL ultra rusty. Amazing solid form but wasn't even able to get my goal of 15reps with... 45kg!
BENCH PRESS:
10@20kg
8@40kg
4@50kg
5@60kg
5@60kg
5@60kg
15@45kg
-Ultra rusty here too, felt big stress in my palms holding the bar lololol. Pretty strong for this phase though.
DEAD HANG PULLUPS:
7@BW
5@BW+5kg
5@BW+5kg
5@BW+5kg
7@BW
-Impressed myself here, very strong, ultra solid ROM and descent control.
Already sore all over the next morning that i am logging this, uh oh, this is gonna be a hard DOMS weekend!!!
-
Back! Recap of the last 3,5 weeks:
No athletic activity at all besides daily ( recreational ultra lazy ) swimming and almost daily ~1h walking ( lazy , wandering around, pretty often while smoking ).
Tons of alcohol and cigars, no nutrition plan at all, eating whatever i feel like.
Ahhhh, nice, id take another 20 days of that right away lol.
Trying to decide what to do this year. Not feeling like trying something new, wil most probably do the same old split i always do: 3 days gym, 1 basketball, hopefully another 2 running.
Focus will be running, better lose a weights day than a running day.
For weights i tend towards 3x5 ( steady weight, not ramp-up ) + 15-20 reps finishers. So sth like starting strength i guess.
Short term running goals : get back to sub-30m 5K , achieve 10K ( in whatever time ).
Long term running goals : 25m 5K , 60m 10K , achieve half marathon ( in whatever time ).
Weight room goals : At least tie lifetime squat PR ( 120kg ) , break all other PRs ( bench, ohp , weighted pull/chinups ) , clean(ish) bulk to 90kg BW.
welcome back ;d
i like the running goals. :ibrunning:
Already sore all over the next morning that i am logging this, uh oh, this is gonna be a hard DOMS weekend!!!
eek. DOMS sucks. :-\
-
^^^Thanks, good to be back. Long term goals are till the end of the season, which is next July.
25 August 2018
Bodyweight@session : ~84kg (AM)
Soreness : chest, lats, shoulders, biceps, triceps, abs, glutes, hamstring, abductors, quads (mostly VMOs ) , all around 4/5, hell!!!
Injuries/aches : none
LEG PRESS:
15@100lbs
15@200lbs
15@240lbs
15@280lbs
15@300lbs
-Light, deep and controlled, did those to make DOMS go away. In retrospective, it actually worked.
RDL:
8@60kg
8@60kg
8@60kg
-Went easy. Super deep/solid/controlled. Unfortunately now (48hrs later) i have serious hamstring DOMS , FML.
BB OHP:
5@35kg
5@35kg
5@35kg
12@30kg
-Nice.
DEAD HANG CHINUPS:
8@BW
7@BW
7@BW
CHINUP GRIP LAT PULLDOWN : 12@140lbs
-Chest lats and abs hurt too much and sabotaged those.
Ok, I'm liking this 3x5+high-rep-finisher. Gonna progress it nice. Now gotta start running, was supposed to run Friday and Sunday but went out both nights, fuck you summer LOL.
-
27 August 2018
Bodyweight@session : ???
Soreness : hamstrings very much, glutes and lats medium, shoulders minor.
Injuries/aches : none
Was torn between going to the gym or running. Mondays are supposed to be gym but:
1) Hamstrings were too sore to allow a good (planned) squat workout.
2) I said:
Focus will be running, better lose a weights day than a running day.
So went for a run.
5.5km at a comfortable ( neither slow nor pushing, just comfortable ) pace , which landed on 7mins/km. Not bad at all, as a time and as a feel, considering the 1 month off and the DOMS.
Then 500m cool-down walk.
Total : 6km in 42'46''
(https://i.imgur.com/CeYrfWF.jpg)
-
28 August 2018
Bodyweight@session : 84,5kg
Soreness : still some hamstrings from RDLs, also some glutes and quads from running, wtf!
Injuries/aches : none
ATG SQUAT:
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
15@45kg ( +3 reps )
-Nice progress but i wanted a better feel.
BENCH PRESS:
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
15@45kg
-Got all reps with 62,5kg but they were disappointingly hard. Couldn't add reps at the drop set either.
DEAD HANG PULLUPS:
5@BW+5kg
5@BW+5kg
5@BW+5kg
9@BW ( +2 reps )
-Nice.
So i got my planned reps/sets but feel wasn't the one i was expecting. Maybe still adapting. Also very bad sleep time the last 2 days, 4am or so.
Probably a little bit of both, no big deal/rush anyway, it is still too early.
-
30 August 2018
Bodyweight@session : ???
Soreness : some mild here and there, like everywhere but mild, id call it systemic DOMS lol
Injuries/aches : none
1½ hours full court basketball.
WRECKED , absolutely wrecked!!! No subs so it was 90 minutes nonstop after what, 3 months?
Endurance was bad, but not as bad as i expected. Strength was good, speed was ok. But body was not ready for that. Now ( next day ) it feels like i was run over by a truck or sth.
Oh well, ballers gotta ball! :P :ibjumping:
-
30 August 2018
Bodyweight@session : ???
Soreness : some mild here and there, like everywhere but mild, id call it systemic DOMS lol
Injuries/aches : none
1½ hours full court basketball.
WRECKED , absolutely wrecked!!! No subs so it was 90 minutes nonstop after what, 3 months?
Endurance was bad, but not as bad as i expected. Strength was good, speed was ok. But body was not ready for that. Now ( next day ) it feels like i was run over by a truck or sth.
Oh well, ballers gotta ball! :P :ibjumping:
hah. man you must feel wrecked. DOMS on DOMS.
-
hah. man you must feel wrecked. DOMS on DOMS.
Lol yes it is getting ridiculous. Whenever i am about to adapt to sth, i add sth else. Squats, then RDLs, then running, then bball, now lunges. I am in a mild pain DOMS for 10 days straight now but im just sucking it up. Hopefully (normally) it ends this week.
1 September 2018
Bodyweight@session : ~85,5kg , fake , freshly-and-well fed
Soreness : no specific doms, just this bball 'systemic' doms, every muscle semi-sore-semi-numb, you know
Injuries/aches : none
RDL:
8@65kg ( +5 kg )
8@65kg ( +5 kg )
8@65kg ( +5 kg )
-Ultra solid. Kinda too easy but will stick with this at everything, stay low at weights and progress keeping ultra solid form.
DB LUNGES:
8 each leg @ 12 kg DB each hand
8 each leg @ 12 kg DB each hand
8 each leg @ 12 kg DB each hand
-Ultra solid here too, ROM, descent control, posture, everything. 2 days later , butt = WRECKED!!!
BB OHP:
5@37,5kg ( +2,5 kg )
5@37,5kg ( +2,5 kg )
5@37,5kg ( +2,5 kg )
15@30kg ( +3 reps )
-Strong!
DEAD HANG CHINUPS:
5@BW+5kg
5@BW+5kg
5@BW+5kg
9@BW
-Very nice here too, notably good descent control at weighted sets.
-
3 September 2018
Bodyweight@session : 85kg
Soreness : glutes a lot, shoulders medium, lats minor
Injuries/aches : none
ATG SQUAT:
5@62,5kg
5@62,5kg
5@62,5kg
15@50kg ( +5 kg )
-Same weights but much better feel at working sets, even better progress at drop set.
BENCH PRESS:
5@62,5kg
5@62,5kg
5@62,5kg
13@50kg ( +5 kg ) , ( -2 reps )
-Exact same comment with squats.
DEAD HANG PULLUPS:
5@BW+5kg
5@BW+5kg
5@BW+5kg
9@BW
-Same loads/reps better feel/control.
Nice, now must add weight everywhere next workout.
-
5 September 2018
Again torn between hitting the weights or running, again running won! :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:
So went for a 5K , unfortunately there was a concert exactly at the middle of the course i do, roads were packed with cars and pavements were packed with people. Modified my course a bit but still couldn't get a steady rhythm, interruptions all the time as you can see from the graph below.
Oh well, 5K is 5K , got them in 36 and a half minutes.
(https://i.imgur.com/cCXsx9L.jpg)
In other (related) news, I signed up for a 5K at this event : http://www.thessalonikihalfmarathon.org/index.php?lang=en.
Unfortunately it is a major event that all the city goes to run at it, and it is a ~1M city. So from what i hear the start is awful, queues are huge unless you are in the 15' group and there are people all over the place throughout the whole duration of the event. Doesn't matter, its my first official event! :D
-
In other (related) news, I signed up for a 5K at this event : http://www.thessalonikihalfmarathon.org/index.php?lang=en.
Unfortunately it is a major event that all the city goes to run at it, and it is a ~1M city. So from what i hear the start is awful, queues are huge unless you are in the 15' group and there are people all over the place throughout the whole duration of the event. Doesn't matter, its my first official event! :D
:highfive:
-
In other (related) news, I signed up for a 5K at this event : http://www.thessalonikihalfmarathon.org/index.php?lang=en.
Unfortunately it is a major event that all the city goes to run at it, and it is a ~1M city. So from what i hear the start is awful, queues are huge unless you are in the 15' group and there are people all over the place throughout the whole duration of the event. Doesn't matter, its my first official event! :D
:highfive:
:highfive: x2
awesome, should be fun. looks like a fast race/big event.
i don't think it'll be as bad as they say. once you actually cross the start (when chip timing begins), maybe ~30s of traffic then it'll probably clear up. so ya there might be a traffic jam before you get to the actual start line, but once you do, should open up and you'll be good.
-
Will be fun for sure! But the too crowded thing is real : it is a charity event that everyone wants to participate, without running, they just walk the course. It will clear up eventually but that will be much more than 30s i guess. Here is some footage of last year, the 5km starts at 2:35 , lol look at that crowd!!!
http://www.youtube.com/watch?v=yLL0krOgycQ
6 September 2018
Bodyweight@session : ???
Soreness : some quads and glutes but rather minor, some systemic fatigue too.
Injuries/aches : none
1½ hours full court basketball.
Much much much better endurance. But still far away from where I want it, or even from a level i would call 'good'. But far from bad too.
Happy with speed and strength. Now gotta work on acceleration/1st step and also vert. The less tired i get the more of those i can phase in my game.
-
Will be fun for sure! But the too crowded thing is real : it is a charity event that everyone wants to participate, without running, they just walk the course. It will clear up eventually but that will be much more than 30s i guess. Here is some footage of last year, the 5km starts at 2:35 , lol look at that crowd!!!
http://www.youtube.com/watch?v=yLL0krOgycQ
6 September 2018
Bodyweight@session : ???
Soreness : some quads and glutes but rather minor, some systemic fatigue too.
Injuries/aches : none
1½ hours full court basketball.
Much much much better endurance. But still far away from where I want it, or even from a level i would call 'good'. But far from bad too.
Happy with speed and strength. Now gotta work on acceleration/1st step and also vert. The less tired i get the more of those i can phase in my game.
they did a great job with that video, looks like a beautiful event! :ibrunning: :wowthatwasnutswtf:
also, 31s :motherofgod:
-
8 September 2018
Bodyweight@session : ~85,5kg
Soreness : IDK, none?
Injuries/aches : none
RDL:
8@70kg ( +5 kg )
8@70kg ( +5 kg )
8@70kg ( +5 kg )
-Still rather too easy but i am doing as i said, stay low at weights and progress keeping ultra solid form.
DB LUNGES:
8 each leg @ 14 kg DB each hand ( +2 kg per hand )
8 each leg @ 14 kg DB each hand ( +2 kg per hand )
8 each leg @ 14 kg DB each hand ( +2 kg per hand )
-Nice.
BB OHP:
5@40kg ( +2,5 kg )
5@40kg ( +2,5 kg )
5@40kg ( +2,5 kg )
15@30kg
-Disappointed for not progressing dropset but excited for hitting an ultra strict 3x5@40.
DEAD HANG CHINUPS:
6@BW+5kg ( +1 rep )
5@BW+5kg
5@BW+5kg
10@BW ( +1 rep )
-Strong! Decided a progress plan: will up the 3x5 weight whenever i can do 3x6 with it.
-
10 September 2018
Bodyweight@session : ???
Soreness : some minor lats glutes and shoulders/pecks(?!?!?)
Injuries/aches : none
-Run 2.5km in ~15' ( 6'/km average pace )
-Slow jog/walk ~500m
-Sprint ~200m + walk back x 4
-Cool down slow jog/walk ~400m
Total : 5km in 35'
Was about time to start pushing. Happy, both lungs and legs were very... cooperative. 6' pace was just pushing a bit above comfortable, not even close to (current) max.
Tracker reported a top speed PR during the 200m sprints but i an not buying it, it says 18,5kmh, previous was 16,8. It didnt feel that fast so I am not claiming it, unless i repeat it next session.
-
11 September 2018
Bodyweight@session : 86kg
Soreness : quads and glutes from the sprints
Injuries/aches : none
ATG SQUAT:
5@65kg ( +2,5 kg )
5@65kg ( +2,5 kg )
5@65kg ( +2,5 kg )
15@52,5kg ( +2,5 kg )
-Very nice. Plenty of room for progress.
BENCH PRESS:
5@65kg ( +2,5 kg )
5@65kg ( +2,5 kg )
5@65kg ( +2,5 kg )
15@50kg ( +2 reps )
-Very nice too but progress will be slow from here up.
DEAD HANG PULLUPS:
6@BW+5kg ( +1 rep )
6@BW+5kg ( +1 rep )
5@BW+5kg
10@BW ( +1 rep )
-Strong!
Nice, now must add weight everywhere next workout.
Done! 8)
-
12 September 2018
Bodyweight@session : ???
Soreness : quads and glutes a lot , chest and lats and shoulders medium
Injuries/aches : none
Damn it , all that progress in the weight room came with some DOMS consequences.
Went for a recovery run. Kept it very easy, one click below 'comfortable', actively slowing down all the time, could as well stop running and start fast walking at the same speed.
In the back of my head i wanted to do 10km with 7'/km pace. In real world, my pace was close ( 7'15'' ) but VMOs started cramping at around ~4,5km so decided to stop at 6km.
Total : 6km in 43'35''
-
13 September 2018
Bodyweight@session : ???
Soreness : Unrecovered. Systemic fatigue/soreness all over
Injuries/aches : none
1½ hours full court basketball.
Endurance improved again. Strength good. Vert felt better, got some rebound and block attempt jumps that felt pretty high.
But being unrecovered made me slow: low speed, low acceleration, low reaction times, no explosiveness.
I guess i haven't fully adapted yet, I keep getting wrecked when i push it a bit more in frequency/volume/intensity.
Oh well, no worries, patience and consistency. Piece by piece , the puzzle will assemble well eventually.
-
15 September 2018
Bodyweight@session : ~86,25kg , it is going up , good, feels like clean gains
Soreness : none
Injuries/aches : none
RDL:
8@75kg ( +5 kg )
8@75kg ( +5 kg )
8@75kg ( +5 kg )
-Strong.
DB LUNGES:
8 each leg @ 16 kg DB each hand ( +2 kg per hand )
8 each leg @ 16 kg DB each hand ( +2 kg per hand )
8 each leg @ 16 kg DB each hand ( +2 kg per hand )
-Strong.
BB OHP:
5@40kg
5@40kg
5@40kg
14@32,5kg ( +2,5 kg ) , ( -1 rep )
-Very nice.
DEAD HANG CHINUPS:
6@BW+5kg
6@BW+5kg ( +1 rep )
6@BW+5kg ( +1 rep )
10@BW
-Got my 3x6, adding weight next time. I will not use 1,25kg plates for increments, because that is in the daily BW fluctuation tolerance, will use 2,5 kg.
Strong day, enjoyed it!
-
17 September 2018
Went for a run.
Plan was a fast 5K , to see where i am. Goal (estimation) was 30m(+-1).
Result was..... 27'54'' , HUGE MF LIFETIME :personal-record: BY 36 SECONDS, FIRST TIME EVER UNDER 28'' , BLLAAAARRRGGHHHHH :ibrunning: :ibrunning: :ibrunning: :ibsquatting: :ibjumping: :wowthatwasnutswtf: :headbang: :highfive:
Did the first 3km at around 90%buffer. When i saw i was at 5'35'' average at 3km, I knew i had to chase the PR and so i did. At the same time fatigue kicked in so the last 1,5km was @ 100%. However i found this new trick, like phasing out of the struggle, detaching from the body. Knowing and feeling the pain/fatigue , but somehow like watching it from above. Find the pace, follow it, ignore the pain. I have no idea if that make any sense and if i am describing it well, but it worked damn well.
(https://i.imgur.com/CWf3dZ5.jpg)
-
(https://media3.giphy.com/media/PhKhSXofSAm3e/giphy.gif)
yep detaching from the discomfort and watching from outside definitely sounds familiar.
-
17 September 2018
Went for a run.
Plan was a fast 5K , to see where i am. Goal (estimation) was 30m(+-1).
Result was..... 27'54'' , HUGE MF LIFETIME :personal-record: BY 36 SECONDS, FIRST TIME EVER UNDER 28'' , BLLAAAARRRGGHHHHH :ibrunning: :ibrunning: :ibrunning: :ibsquatting: :ibjumping: :wowthatwasnutswtf: :headbang: :highfive:
Did the first 3km at around 90%buffer. When i saw i was at 5'35'' average at 3km, I knew i had to chase the PR and so i did. At the same time fatigue kicked in so the last 1,5km was @ 100%. However i found this new trick, like phasing out of the struggle, detaching from the body. Knowing and feeling the pain/fatigue , but somehow like watching it from above. Find the pace, follow it, ignore the pain. I have no idea if that make any sense and if i am describing it well, but it worked damn well.
(https://i.imgur.com/CWf3dZ5.jpg)
great job man!!! huge PR. :headbang: :headbang: :headbang:
when's your 5k race again? sounds like you should put it in the upcoming competitions thread............ :ninja:
also, not entirely sure what the detaching feeling is. when i'm in pain/struggling, man is it brutal hah. even in races, i don't think i've ever been able to detach from it. What works best for me is going into it head on, accepting it, and accepting that it'll get worse, so more of just an acknowledgement while i'm running that this will feel horrible & won't get any better. lol. Sometimes when I mention that I "had no fight", that's basically what i'm referring to. When I don't have any fight, I just back off and don't battle it.
great that it worked so well, keep perfecting it on important runs!
pc!
-
acceptance and detachment are close for me. they're both forms of, "this is uncomfortable, this hurts, i know it hurts, but it's temporary, i'll be okay if i just push a bit more, i knew this would hurt before i started, ..." maybe detachment is the wrong word. but i get what vag is saying, there's something dispassionate and removed about it.
-
Thanks guys. It is just like LBSS says it. And indeed it is pretty close to fighting it. This 'detaching' is not actually detaching, it is an improvised way of justifying it and enduring it, which in other words is fighting it. Don't even know if i can recreate it lol, i'll tell you next time.
Adarq, the race is mid October but i really have no special hopes for it, friends that have participated say that it is too crowded to cal it a race. It is a social event actually. My goal will be to just walk fast/jog through traffic for the first 2km hoping it will take no more than 15' for that ( 7'30''/km ) and then go flat for the rest 3km aiming for 5'/km pace for a total 30-ish time. We'll see.
-
Sudden hectic work load attack, 2 days of no training, FML its too early for that shit!
20 September 2018
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1½ hours full court basketball.
No subs. Much improved endurance/speed etc. Was able to keep it uptempo for about a whole hour. Then i gassed out and i had to masively skip plays.
Was strong , was much faster than other times. But as it always happens, better endurance means more effort so i got wrecked lol.
Also, I finally got a badass jump after i cant even remember how long. Was an offensive rebound tip in, what i didn't realize on time was that i had the ball above the rim when i tipped it in. Teammates said it looked like a dunk, lol. But it wan't. It was just a perfectly timed tip-in that my hand met the ball at the peak of the jump. Still happy, felt younger haha.
-
Sudden hectic work load attack, 2 days of no training, FML its too early for that shit!
20 September 2018
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1½ hours full court basketball.
No subs. Much improved endurance/speed etc. Was able to keep it uptempo for about a whole hour. Then i gassed out and i had to masively skip plays.
Was strong , was much faster than other times. But as it always happens, better endurance means more effort so i got wrecked lol.
Also, I finally got a badass jump after i cant even remember how long. Was an offensive rebound tip in, what i didn't realize on time was that i had the ball above the rim when i tipped it in. Teammates said it looked like a dunk, lol. But it wan't. It was just a perfectly timed tip-in that my hand met the ball at the peak of the jump. Still happy, felt younger haha.
that's all that matters..... :ninja: 8) :derp: :ibjumping: :wowthatwasnutswtf:
-
^Naaaah, actually it was nowhere near a dunk. No matter if i was above or below the rim i threw it upwards. The only real positive thing i am keeping from this ( except from the ego pumping teammates awe lol ) is that til that i thought vert is well below 30'' so i didn't even bother. Now i got some good motivation/curiosity to do rim jumps next time.
Too many errands&social stuff during the weekend, no training again. Gotta add some discipline!
24 September 2018
Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none
ATG SQUAT:
5@65kg
5@65kg
5@65kg
15@52,5kg
-This new coach at the gym came and told me a few stuff, he is not the typical bodybuilding coach you don't want to talk with, he was very S&C knowledgeable. We adjusted my stance to shoulder width, it was getting to wide. Same with toes, i was pointing them too far out. Shocked with the result, sooo much stronger and stable/solid. It's been too long since i was last coached, i was only checking posture/depth/bend from a side view video so small errors were accumulating becoming big. That coaching session was very much needed, very glad it happened.
BENCH PRESS:
5@65kg
5@65kg
5@65kg
15@50kg
DEAD HANG PULLUPS:
6@BW+5kg
6@BW+5kg
5@BW+5kg
10@BW
So despite 2 weeks off got all reps at same loads, actually felt stronger with better control everywhere. Nice!
-
25 September 2018
Bodyweight@session : ???
Soreness : quads, glutes, chest, lats , all 4/5
Injuries/aches : none
FML, not even 2 weeks away from the weightroom and i get DOMS like i was off for a month or sth. Getting old sucks lol! :uhhhfacepalm:
Went for a recovery/blood-flow run. Kept it slow, not ultra-slow but slower than 'comfortable'. That landed at at a km pace of 6'55'' , 2 weeks ago that i did the same it was at 7'15'' , progress!!!
Total : 6km in 41'10''
-
27 September 2018
Bodyweight@session : ???
Soreness : overall tight legs, still some soreness in glutes specifically
Injuries/aches : none
1½ hours full court basketball.
No subs again. Even more improved endurance, this time i could call it borderline good.
However leg muscles ( or CNS? or both? ) was unrecovered. Was one 'click' down in speed, quickness, reaction time, explosiveness, vert.
Also i said id do rim jumps but it didn't happen.
-
2 October 2018
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
ATG SQUAT:
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
15@52,5kg
-Solid despite increasing load.
BENCH PRESS:
5@65kg
5@65kg
5@65kg
15@50kg
Same loads with last time. A bit more solid i think. Not ready to up.
DEAD HANG PULLUPS:
6@BW+5kg
6@BW+5kg
5@BW+5kg
10@BW
-Same feeling with last time.
1 week off gym again. Can't progress like this, i am thankful i am not regressing. Consistency/frequency needed!!!
-
2 October 2018
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
ATG SQUAT:
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
15@52,5kg
-Solid despite increasing load.
BENCH PRESS:
5@65kg
5@65kg
5@65kg
15@50kg
Same loads with last time. A bit more solid i think. Not ready to up.
DEAD HANG PULLUPS:
6@BW+5kg
6@BW+5kg
5@BW+5kg
10@BW
-Same feeling with last time.
1 week off gym again. Can't progress like this, i am thankful i am not regressing. Consistency/frequency needed!!!
do it!!! :ibsquatting: :ibrunning: :ibjumping: :ninja:
-
3 October 2018
Bodyweight@session : ???
Soreness : again quads, glutes, abductors, chest, lats , all 4/5
Injuries/aches : none
Went for a recovery/blood-flow run.
My intention was to finally hit the 10km milestone in a slow controlled pace, no matter how long it takes ( expecting to start at 7'/km and and at 7'30'' due to fatigue ).
First 5-6km were easy. Pace was just below 7'/km. Around 6,5km i felt too tired, the sore legs started hurting. I decided to quit at 7.5km.
But then, around 7km something changed, i 'zoned in' , it all became mechanical and effortless.
Got 10km in 1:09:17 with an average pace below 7' and the fastest km being the 10th ( 6'45'' ).
Lifetime distance & duration :personal-record: :personal-record: :personal-record:
:ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:
(https://i.imgur.com/SEM0eIF.jpg)
-
4 October 2018
Bodyweight@session : ???
Soreness : overall tight/sore legs, still some DOMS in chest & lats
Injuries/aches : none
1½ hours full court basketball.
Same with last time. Borderline good endurance but wrecked from weights&running. Slow, unexplosive, tight/stiff etc.
It is all fine, i see this bball session as another running training session, with lots of sprints etc.
For now focus is the race next Saturday, then i can shift some focus to weights & being -somewhat- peaked/fresh Thursdays that i plat bball.
-
3 October 2018
Bodyweight@session : ???
Soreness : again quads, glutes, abductors, chest, lats , all 4/5
Injuries/aches : none
Went for a recovery/blood-flow run.
My intention was to finally hit the 10km milestone in a slow controlled pace, no matter how long it takes ( expecting to start at 7'/km and and at 7'30'' due to fatigue ).
First 5-6km were easy. Pace was just below 7'/km. Around 6,5km i felt too tired, the sore legs started hurting. I decided to quit at 7.5km.
But then, around 7km something changed, i 'zoned in' , it all became mechanical and effortless.
Got 10km in 1:09:17 with an average pace below 7' and the fastest km being the 10th ( 6'45'' ).
Lifetime distance & duration :personal-record: :personal-record: :personal-record:
:ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:
(https://i.imgur.com/SEM0eIF.jpg)
meant to comment on this a few days ago:
great work! interesting how you basically decided to quit @ 7.5 km then somehow at 7 km everything clicked, especially with the fastest km being the final one. wonder if that becomes a lesson learned, ie if your brain will handle those moments differently next time. i mean you went out at a pace you can definitely handle, but your mind knows how long you'll be running, so it starts trying to make "deals" with you to cut it early etc. i laugh sometimes at that (when i'm running), no deal making hah .. (unless there's an issue)
pc!
-
meant to comment on this a few days ago:
great work! interesting how you basically decided to quit @ 7.5 km then somehow at 7 km everything clicked, especially with the fastest km being the final one. wonder if that becomes a lesson learned, ie if your brain will handle those moments differently next time. i mean you went out at a pace you can definitely handle, but your mind knows how long you'll be running, so it starts trying to make "deals" with you to cut it early etc. i laugh sometimes at that (when i'm running), no deal making hah .. (unless there's an issue)
pc!
Yes, it is a lot about mind game. So for this session, i was going comfortable but for 10K, not for whatever. Mind knew i was out for 10K so it kept buffering. And then when i felt like quitting ( around 6km ) , i knew i had 3-4km more, if i was out for 8km i wouldn't want to quit. Funny.
6 October 2018
Bodyweight@session : ~85,5kg
Soreness : a lot of systemic fatigue , tight/sore quads and glutes, and very sore calves(!)
Injuries/aches : none
RDL:
8@75kg
8@75kg
8@75kg
DB LUNGES:
Skipped, wanted to give quads and glutes some rest.
BB OHP:
5@40kg
5@40kg
5@40kg
14@32,5kg
DEAD HANG CHINUPS:
6@BW+5kg
6@BW+5kg
6@BW+5kg
10@BW
Haven't done this workout for 3 weeks. Got same weight and reps with last time , and with great control too. Happy.
7 October 2018
Went out for a run. Plan was 2km easy hog warmup - 2km time trial - 2km easy jog cooldown.
However my timing went wrong, it was just 2 hours after a massive consumption of foold alcohol and cigar smoke.
Super fail. The easy warmup jog first 2km were at 7'10'' km pace and they were somewhat tiring too. 2km time trial started fast but i went too fast, almost tied my 1km PR ( 4'57'' vs 4'55'' ) , gassed out at around 1200m , quit at 1500m. Walked a bit to catch my breath and not puke, then light-jogged the rest till 5K and called it a day.
Total : 5km @ 33'05''
My get-ready plan for the saturday race is this:
Sunday : 2km time trial
Monday : weights ( but deloaded, no high rep squat finisher )
Tueday : 3km time trial
Wednesday : 4km time trial
Thursday : full court bball
Friday : rest
Does this sound good? Maybe skip the 4km time trial and do it a long LISS/recovery run on Wednesday since Thursday's bball is also high intensity?
### end of multi-post ###
-
8 October 2018
Bodyweight@session : ~85kg , very low, no idea why
Soreness : traps, delts, lats and calves , all minor
Injuries/aches : none
ATG SQUAT:
5@70kg ( +2,5 kg )
5@72,5kg ( +5 kg )
5@75kg ( +7,5 kg )
15@52,5kg skipped for quads freshness
-Very strong.
BENCH PRESS:
5@65kg
5@65kg
5@65kg
17@50kg ( +2 reps )
-Cant move to 67,5 yet but can move to 52,5 for finisher.
DEAD HANG PULLUPS:
6@BW+5kg
6@BW+5kg
6@BW+5kg ( +1 rep )
10@BW ( +1 rep )
-Strong!
-
9 October 2018
Bodyweight@session : ???
Soreness : some quads and glutes, minor, some chest and lats medium
Injuries/aches : none
Went for a run:
-2km slow run warmup ( average km pace 7'10'' )
-3km time trial : 16'07''
-1km slow run cooldown ( 7'25'' )
Took a different approach for the time trial this time. Went fast but buffered at first km, like 5km race pace, fast but not max at 2nd km (sth like a 2km time trial ) and all out at the final.
Worked great, my third km of the time trial ( which was the 5th total ) tied my 1km :personal-record: at 4'55''. Note that I when i achieved that time it was a lone 1km all out sprint, so to tie it like that is amazing!
Total : 6km in 37'52''
(https://i.imgur.com/YG6MPxf.jpg)
Also, I think i will modify a bit my race preparation as i mentioned at the PS when i posted it, i won't do a 4km time trial today, i don't think i will recover from that if i do. I will do a very slow ~1hour jog today coupled with some stretching. Tomorrow basketball as planned, Friday i probably can't run due to errands, i will do some stretching again, if i do find the time i think i will do a slow run again.
-
meant to comment on this a few days ago:
great work! interesting how you basically decided to quit @ 7.5 km then somehow at 7 km everything clicked, especially with the fastest km being the final one. wonder if that becomes a lesson learned, ie if your brain will handle those moments differently next time. i mean you went out at a pace you can definitely handle, but your mind knows how long you'll be running, so it starts trying to make "deals" with you to cut it early etc. i laugh sometimes at that (when i'm running), no deal making hah .. (unless there's an issue)
pc!
Yes, it is a lot about mind game. So for this session, i was going comfortable but for 10K, not for whatever. Mind knew i was out for 10K so it kept buffering. And then when i felt like quitting ( around 6km ) , i knew i had 3-4km more, if i was out for 8km i wouldn't want to quit. Funny.
6 October 2018
Bodyweight@session : ~85,5kg
Soreness : a lot of systemic fatigue , tight/sore quads and glutes, and very sore calves(!)
Injuries/aches : none
RDL:
8@75kg
8@75kg
8@75kg
DB LUNGES:
Skipped, wanted to give quads and glutes some rest.
BB OHP:
5@40kg
5@40kg
5@40kg
14@32,5kg
DEAD HANG CHINUPS:
6@BW+5kg
6@BW+5kg
6@BW+5kg
10@BW
Haven't done this workout for 3 weeks. Got same weight and reps with last time , and with great control too. Happy.
7 October 2018
Went out for a run. Plan was 2km easy hog warmup - 2km time trial - 2km easy jog cooldown.
However my timing went wrong, it was just 2 hours after a massive consumption of foold alcohol and cigar smoke.
Super fail. The easy warmup jog first 2km were at 7'10'' km pace and they were somewhat tiring too. 2km time trial started fast but i went too fast, almost tied my 1km PR ( 4'57'' vs 4'55'' ) , gassed out at around 1200m , quit at 1500m. Walked a bit to catch my breath and not puke, then light-jogged the rest till 5K and called it a day.
Total : 5km @ 33'05''
My get-ready plan for the saturday race is this:
Sunday : 2km time trial
Monday : weights ( but deloaded, no high rep squat finisher )
Tueday : 3km time trial
Wednesday : 4km time trial
Thursday : full court bball
Friday : rest
Does this sound good? Maybe skip the 4km time trial and do it a long LISS/recovery run on Wednesday since Thursday's bball is also high intensity?
### end of multi-post ###
^^ turned out good with the 3km. I personally don't like to do near-race-distance time trials before a race, unless it's a mile or below. 5km and above is just so long to be time trialing close to the race. so what you did turned out pretty good.
also, always good to tie a shorter distance PR as part of a much larger distance.
great work!
and ya, just try and not crush yourself tomorrow during basketball. fuel up good after basketball on thursday (post activity carb up here IMHO), then eat normal on friday.
then for saturday, get there 45-60 minutes early at least .. enjoy the atmosphere while warming up light (for 15-20 minutes or so (stay really loose), finishing with a few strides at goal pace), then relax (walking/calming down) for ~10 minutes before the race. I personally like to relax for 10 minutes, but i often get to races too late and relax for 5 minutes instead. I always relax for at least 5 minutes before a race (ideal = 10). my warmups are very slow (9-10 min/mi for me). i just throw in progressively more intense strides until i'm at goal pace or faster. strides being just ~15s of effort. i get lots of rest in between each stride. goal is to just progressively wake up the aerobic system/cns etc, without causing any fatigue. one funny thing is, no matter how "slow" you feel during warmups, it all changes once the race starts. i've gone into races barely getting under 6 min/mi for strides, feeling so crappy, then the race starts and I hit 5:4X avg for 5k etc. just nutty what the race itself can do for performance.
(edit: i don't get to evening races late.. :D love evening races, those are my favorite)
you'll probably feel alot faster than normal, especially when the race starts. try to stick to the plan instead of going with it - you can go with it in other races. if you still feel faster/strong, maybe push the last 1km harder than you planned. get another 1km pr :D
peace!!
-
^^^
Thanks Andrew that is all very very useful!!!
10 October 2018
Recovery run.
Wanted to go super slow, expecting it to land around 7'20'' to 7'30'' km pace. But I was unable to do that, kept going faster, around 6'50''. Actively slowed down at some segments to get it to 7'30'' but that was not fun, i had to break at each stride, was annoying. 6'50'' was just fine nice and easy, no leg stress, no breathing problems, not even sweating a lot, easy relaxed run looking around, like a nice walk. Ended with 500m walk to bring the total time to almost exactly 7'/km pace.
Total : 6km in 41'58''
-
11 October 2018
Bodyweight@session : ???
Soreness : dunno, i think none?
Injuries/aches : none
1½ hours full court basketball.
No subs. Went harder than i wanted to. But not apeshit all out. Surprisingly ( and contradictory to what i expected ) , endurance was a bit down but strength and explosiveness were the best this season. Got a shitload of rebounds ( was both jumping high and taking contact better in the air ) and also got a couple of badass blocks after a while.
Switching to race mode. Logging this next day, legs are a little wrecked but ill be fine. It is a night race, 50 hrs after the basketball end, currently a little less than mid-way there.
:ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:
-
how'd it go????!?!
-
more awesome than i could ever expect, unreal PR, ill log detailed later.
-
more awesome than i could ever expect, unreal PR, ill log detailed later.
:o :wowthatwasnutswtf: :ibrunning: :headbang: :highfive: :goodjobbro: :almostascoolasnyancat:
-
13 October 2018
RACE DAY
Was amazing, loved the hype , the vibes, the race itself, everything. Also, FWIW , that race was at the most central/commercial roads of my city, it was amazing to run at them closed on a Saturday night.
Technical analysis:
Traffic was much smaller than expected. Everyone with registered time below 30' was on the first block. Still lots of people but the second and third block were so packed that would ruin the race 100%. Total contestants were .... 18.000 , eighteen thousand, LOL.
Was jammed at the beginning, i was just 50 meters away from the electronic timing start gate, yet it took me 45 seconds to get there ( gun time vs net time in electronic timing ).
After that it was kinda jammed for another 200-300m , you could run but had to zig zag and occasionally break or accelerate. After that it was free, 100% clean race.
As warned by adarqui i was going too fast. Goal was 5'30''/km to break the 27'30'' barrier and PR by 30''. However, around 1,5km i was at 5'10'' average but not feeling going max, it was kinda buffered. Found 2 guys that were pacing good ( looking at watch all the time ) so followed them.
Long story short , kept that pace till the end, destroyed my PR by 2 minutes and 36 seconds !
25'19'' electronic , :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:
Mobile said it was 4.98km in 25'37'' , started it and finished it 10 seconds early/late too so it's fair.
Last km logged = 4'56'' stoping it 10 seconds after finish, i can't log an accurate time for that but it is 1km lone :personal-record: and of course 1km in a race :personal-record:
Basically , everything is PR, in any combination, lone 1km , 2km , 1500m , 2,5km, 3km, 5km every distance above 500m that i have ever time trialed was PRed/destroyed!
:personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning:
(https://i.imgur.com/2GXT11W.jpg)
(https://i.imgur.com/gLkc73G.jpg)
:lololol:
-
13 October 2018
RACE DAY
Was amazing, loved the hype , the vibes, the race itself, everything. Also, FWIW , that race was at the most central/commercial roads of my city, it was amazing to run at them closed on a Saturday night.
Technical analysis:
Traffic was much smaller than expected. Everyone with registered time below 30' was on the first block. Still lots of people but the second and third block were so packed that would ruin the race 100%. Total contestants were .... 18.000 , eighteen thousand, LOL.
Was jammed at the beginning, i was just 50 meters away from the electronic timing start gate, yet it took me 45 seconds to get there ( gun time vs net time in electronic timing ).
After that it was kinda jammed for another 200-300m , you could run but had to zig zag and occasionally break or accelerate. After that it was free, 100% clean race.
As warned by adarqui i was going too fast. Goal was 5'30''/km to break the 27'30'' barrier and PR by 30''. However, around 1,5km i was at 5'10'' average but not feeling going max, it was kinda buffered. Found 2 guys that were pacing good ( looking at watch all the time ) so followed them.
Long story short , kept that pace till the end, destroyed my PR by 2 minutes and 36 seconds !
25'19'' electronic , :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:
Mobile said it was 4.98km in 25'37'' , started it and finished it 10 seconds early/late too so it's fair.
Last km logged = 4'56'' stoping it 10 seconds after finish, i can't log an accurate time for that but it is 1km lone :personal-record: and of course 1km in a race :personal-record:
Basically , everything is PR, in any combination, lone 1km , 2km , 1500m , 2,5km, 3km, 5km every distance above 500m that i have ever time trialed was PRed/destroyed!
:personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning:
(https://i.imgur.com/2GXT11W.jpg)
(https://i.imgur.com/gLkc73G.jpg)
:lololol:
Great work Vag!!!
-
13 October 2018
RACE DAY
Was amazing, loved the hype , the vibes, the race itself, everything. Also, FWIW , that race was at the most central/commercial roads of my city, it was amazing to run at them closed on a Saturday night.
Technical analysis:
Traffic was much smaller than expected. Everyone with registered time below 30' was on the first block. Still lots of people but the second and third block were so packed that would ruin the race 100%. Total contestants were .... 18.000 , eighteen thousand, LOL.
Was jammed at the beginning, i was just 50 meters away from the electronic timing start gate, yet it took me 45 seconds to get there ( gun time vs net time in electronic timing ).
After that it was kinda jammed for another 200-300m , you could run but had to zig zag and occasionally break or accelerate. After that it was free, 100% clean race.
As warned by adarqui i was going too fast. Goal was 5'30''/km to break the 27'30'' barrier and PR by 30''. However, around 1,5km i was at 5'10'' average but not feeling going max, it was kinda buffered. Found 2 guys that were pacing good ( looking at watch all the time ) so followed them.
Long story short , kept that pace till the end, destroyed my PR by 2 minutes and 36 seconds !
25'19'' electronic , :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:
Mobile said it was 4.98km in 25'37'' , started it and finished it 10 seconds early/late too so it's fair.
Last km logged = 4'56'' stoping it 10 seconds after finish, i can't log an accurate time for that but it is 1km lone :personal-record: and of course 1km in a race :personal-record:
Basically , everything is PR, in any combination, lone 1km , 2km , 1500m , 2,5km, 3km, 5km every distance above 500m that i have ever time trialed was PRed/destroyed!
:personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning:
(https://i.imgur.com/2GXT11W.jpg)
(https://i.imgur.com/gLkc73G.jpg)
:lololol:
lmfao that is awesome. and look at your overall rank & age group rank among 18k people! :D
really great stuff.. knew that was going to happen :D :D :D
18k is an enormous race.. i mean that is HUGE. heh.
glad you had such a great experience.
love race events. so much energy. :ibrunning: :ibrunning: :ibrunning: :ibrunning:
peace!!
-
^^^
Thanks a lot guys! ;D
Ok, now i want to bulk till Christmas. Then switch to ski mode. Then switch back to running race mode ( next similarly big event is on April ).
15 October 2018
Bodyweight@session : ~85kg
Soreness : legs still sore/stiff/tight allover from the race.
Injuries/aches : none
ATG SQUAT:
5@70kg ( +2,5 kg )
5@70kg ( +2,5 kg )
5@70kg ( +2,5 kg )
15@55kg ( +2,5 kg )
-Very strong, room for much more weight @3x5.
BENCH PRESS:
5@65kg
5@65kg
5@65kg
18@50kg ( +1 rep )
-Most solid 65kg so far. One more time and i can up. Upping dropset load too next time.
DEAD HANG PULLUPS:
5@BW+7,5kg ( +2,5 kg ) , ( -1 rep )
5@BW+7,5kg ( +2,5 kg ) , ( -1 rep )
5@BW+7,5kg ( +2,5 kg ) , ( -1 rep )
11@BW
-Got 3x5 first time i added weight, niiiice.
-
Logging this here as a.... reminder? motivation? goal setting? for good purpose anyway:
Top 10 M 40-44:
16:27 , 18:56 , 19:02 , 21:00 , 21:48, 21:58 , 22:09 , 22:22 , 22:44 , 22 :44
Top 10 M 45-49:
16:48 , 18:00 , 18:28 , 18:54 , 19:30 , 19:58 , 20:14 , 20:26 , 21:07 , 21:26
Damn, next age group is harder, 22' gets you in top 5 in 40-44 but not even top 10 in 44-49. Anyway, that changes from event to event, just wanted to have a clear map of what it takes to get some serious ranking.
Just saying! ;) 8) :lololol:
-
17 October 2018
Bodyweight@session : ~84,5kg , whaaaaatttt???
Soreness : legs still a bit tired, combined squat soreness and running fatigue. old farts recover slow
Injuries/aches : none
HANG POWER CLEAN:
10@20kg
5@30kg
5@35kg
5@40kg
3@45kg
3@50kg
2@55kg
1@60kg
8@40kg
-Decided to do HPCs on Wednesdays because of bball Thursdays. So legs plan is Monday=squats, Wed=HPCs Sat=RDL+lunges.
Nice, good start level for not doing them for months. Gotta PR them this year, PR=67,5kg, must clean 70.
BICEPS Z-BAR CURLS:
10@25kg
10@25kg
10@25kg
10@25kg
TRICEPS PUSH DOWNS:
10@130lbs
10@130lbs
10@130lbs
10@130lbs
STATIONARY BIKE:
20 mins, 7.5km / 110kcal worth.
-Wanted to add some LISS recovery in, legs are still too stressed.
-
Logging this here as a.... reminder? motivation? goal setting? for good purpose anyway:
Top 10 M 40-44:
16:27 , 18:56 , 19:02 , 21:00 , 21:48, 21:58 , 22:09 , 22:22 , 22:44 , 22 :44
Top 10 M 45-49:
16:48 , 18:00 , 18:28 , 18:54 , 19:30 , 19:58 , 20:14 , 20:26 , 21:07 , 21:26
Damn, next age group is harder, 22' gets you in top 5 in 40-44 but not even top 10 in 44-49. Anyway, that changes from event to event, just wanted to have a clear map of what it takes to get some serious ranking.
Just saying! ;) 8) :lololol:
haha yup. some fast folks there.
dudes getting even more serious as they approach 50.. understandable.
-
18 October 2018
Bodyweight@session : ???
Soreness : none
Injuries/aches : shoulders hurting from being hit from the bar at HPCs. lol funny
1½ hours full court basketball.
All good. Endurance, speed, strength, vert, all good. Still gassing out though. I think that from a basketball perspective, my aerobic base is solid, i need to improve my anaerobic abilities. I have to ( and i wanted to, regardless of bball ) bring back tempo work in my running sessions.
-
20 October 2018
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
RDL:
8@75kg
8@77,5kg ( +2,5 kg )
8@80kg ( +5 kg )
-Very strong.
DB LUNGES:
8 each leg @ 16 kg each hand
8 each leg @ 16 kg each hand
8 each leg @ 16 kg each hand
-Ultra solid.
BB OHP:
5@40kg
5@40kg
5@40kg
14@32,5kg
-Hard, barely got last rep in all sets except 1st.
DEAD HANG CHINUPS:
5@BW+7,5kg ( +2,5 kg ) , ( -1 rep )
5@BW+7,5kg ( +2,5 kg ) , ( -1 rep )
5@BW+7,5kg ( +2,5 kg ) , ( -1 rep )
10@BW
-Strong!
Haven't done this workout for 2 weeks after not having done it for 3. So all things considered, very good!
-
22 October 2018
Bodyweight@session : ~86kg
Soreness : glutes and some mid quads too.
Injuries/aches : none
ATG SQUAT:
5@72,5kg ( +2,5 kg )
5@72.5kg ( +2,5 kg )
5@72.5kg ( +2,5 kg )
15@57,5kg ( +2,5 kg )
-Very strong. Still on linear progress, 2,5kg per week.
BENCH PRESS:
5@65kg
5@65kg
5@65kg
15@52,5kg ( +2,5 kg ) , ( -3 reps )
-Great. Upping next time as planned.
DEAD HANG PULLUPS:
5@BW+7,5kg
5@BW+7,5kg
5@BW+7,5kg
11@BW
-Tried to get a 6th rep in any set but didn't have it. Still very strong and solid ( plus 1kg heavier than last week ).
-
Gotta start running again. No real run since previous Saturday's race. Just 20 mins bike and 1 bball session (ok 1 more bike today and 1 more bball tomorrow ). Not a dramatic off but gotta get back at it relatively soon.
Also, i want to buy a smart watch. I was thinking Samsung galaxy watch ( im a samsung guy, got mobile and TV and i am really happy with them ). Note that the strongest reason for getting it is for fitness tracking. Samsung watch is a great all around choice. But the Samsung running app on my mobile (samsung health) is very basic, it keeps only total time, total kcals and 1km splits. No custom laps, no other auto metrics. e.g. if from 1.5km to 2.5km i do 4', but 1 to 1.5 / 2.5 to 3 was walking , like 5' each, then the log will say 2nd km was 7 minutes and 3d km was 7 minutes, the intermittent 1km PR is lost.
I searched a bit the reviews but couldn't find what i wanted. Before i dig deeper, can you guys tel me:
Long shot : Is there someone with a samsung watch? Or someone that can easily find the full specs of the samsung watch fitness tracker?
For a larger target group : Is there a mobile app (android) that does such complicate measurements? Ideally i would like a full report like those that adarq posts. 12 mins test, fastest km fastest mile fastest idk what. That's garmin right? Is that from a built in app? Or from a post-processor that i can download too?
If i can get good/complex measurements with an app, i will prefer the samsung watch. If not, then i will opt out the smart/cell stuff and will buy a garmin watch.
Thanks and cheers! :lololol:
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mapmyrun measures pace continuously and works on laptop and phone. i haven't used it to program workouts since i got a garmin but iirc the phone app does that as well. adarq uses strava.
as with many things, the basic version of mapmyrun and strava have decent but limited functionality (although it sounds like more than samsung fitness app), and if you pay you get more bells and whistles. for example i get 1 km splits in addition to the timeline of my pace*, but if i paid for an mvp membership i could get 100m and 500m splits. mapmyrun syncs automatically with my garmin, as would strava if i used that.
*and elevation, although the garmin is pretty inaccurate on that.
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Ah that is very useful, thanks! Ill give those a try and probably get the samsung watch which offers a greater level integration and is much more useful to me than a garmin.
24 October 2018
Bodyweight@session : ~85,5kg
Soreness : quads, glutes, abductors, chest, shoulders, lats. all rather minor
Injuries/aches : none
HANG POWER CLEAN:
10@20kg
5@30kg
5@35kg
5@40kg
5@45kg ( +2 reps )
5@50kg ( +2 reps )
3@55kg ( +1 rep )
2@60kg ( +1 rep )
1@65kg ( extra set )
5@50kg ( +10 kg ) , ( -3 reps )
5@50kg ( extra set )
-Chaotic improvement. Just 2nd session and i am 2.5 kg away from my 1RM PR. Gotta love that. 70 is going down for sure this year!!!
BICEPS Z-BAR CURLS:
10@27,5kg ( +2,5 kg )
10@27,5kg ( +2,5 kg )
10@27,5kg ( +2,5 kg )
10@27,5kg ( +2,5 kg )
-Strong and solid
TRICEPS ROPE PUSH DOWNS: ( new exercise )
10@100lbs
10@100lbs
10@110lbs
10@110lbs
-Somehow decided to switch to rope. Good choice. 20 lbs less is much harder and is felt much more right in the triceps.
STATIONARY BIKE:
25 mins: 11km / 170kcal worth.
-Super LISS, heart rate at the end was 110 or so.
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25 October 2018
Bodyweight@session : ???
Soreness : none
Injuries/aches : don't remember
1½ hours full court basketball.
Again all around good. Good endurance, speed, strength. And a bit more than good vert/spring, feels like my body is always ready for a good jump now. Maybe it is the power cleans. Ill take it. Must do rim jumps sometime soon.
Friday was a day off here so was away on a mini vacation till Sunday midnight. Not a total waste, got in some insane volume of (recreational/touristic) walking, e.g. Saturday was ~15km!!! :o
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30 October 2018
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
ATG SQUAT:
5@75kg ( +2,5 kg )
5@75kg ( +2,5 kg )
5@75kg ( +2,5 kg )
14@60kg ( +2,5 kg ) , ( -1 rep )
-Still very strong.
BENCH PRESS:
5@67,5kg ( +2,5 kg )
5@657,kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
15@52,5kg
-Very nice for first time at this load, expected to lose a couple of reps.
DEAD HANG PULLUPS:
6@BW+7,5kg ( +1 rep )
5@BW+7,5kg
5@BW+7,5kg
11@BW
-Solid.
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31 October 2018
Bodyweight@session : ~85,5kg
Soreness : quads, glutes, abductors, chest, shoulders, lats. all rather minor
Injuries/aches : none
HANG POWER CLEAN:
10@20kg
5@30kg
5@35kg
5@40kg
5@45kg
5@50kg
4@55kg ( +1 rep )
3@60kg ( +1 rep )
1@65kg
0@70kg
5@55kg ( +5 kg )
6@50kg ( +1 rep )
-Awesomeness! 3x60 is huge. 65 went up great also. 70 PR attempt was close.
BICEPS Z-BAR CURLS:
10@30kg ( +2,5 kg )
10@30kg ( +2,5 kg )
10@30kg ( +2,5 kg )
10@30kg ( +2,5 kg )
-Third time in a row adding weight, was hard this time but not near failure. Awesome!
TRICEPS ROPE PUSH DOWNS: ( new exercise )
10@110lbs ( +10 lbs )
10@110lbs ( +10 lbs )
10@110lbs
10@110lbs
-Great!
STATIONARY BIKE:
20 mins: 10km / 150kcal worth.
-Love this LISS recovery thing.
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1 November 2018
Bodyweight@session : ???
Soreness : glutes, traps, some shoulders and triceps
Injuries/aches : don't remember
1½ hours full court basketball.
Little improved endurance, no gassing out this time, there were tired sections but not totally gassed out.
All else the same, which is good all around for my standards. Some short dist HIIT would help now but i don't see it happening.
Vert was springy again, it has to be the power cleans.
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3 November 2018
Bodyweight@session : ~85,75kg
Soreness : none?
Injuries/aches : none
RDL:
8@80kg ( +5 kg )
8@80kg ( +2,5 kg )
8@80kg
-Actually very easy. Solid, deep, great!
DB LUNGES:
8 each leg @ 16 kg each hand
8 each leg @ 16 kg each hand
8 each leg @ 16 kg each hand
-Rather easy here too, ready to up.
BB OHP:
6@40kg ( +1 rep )
6@40kg ( +1 rep )
6@40kg ( +1 rep )
15@32,5kg ( +1 rep )
-Awesome.
DEAD HANG CHINUPS:
6@BW+7,5kg ( +1 rep )
6@BW+7,5kg ( +1 rep )
5@BW+7,5kg
11@BW ( +1 rep )
-Very strong and solid.
So i missed this workout last week again but was ultra strong. Im always strong November-December, it is the time i adapt for good after summer but not too much fatigue in. Gotta make the best i can out of it.
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5 November 2018
Bodyweight@session : ~85,75kg
Soreness : none
Injuries/aches : none
ATG SQUAT:
5@77,5kg ( +2,5 kg )
5@77,5kg ( +2,5 kg )
5@77,5kg ( +2,5 kg )
16@60kg ( +2 reps )
-Linear progress continues.
BENCH PRESS:
5@67,5kg
5@67,5kg
5@67,5kg
17@52,5kg ( +2 reps )
-Awesome control at 67.5, already ready to up @ 2nd workout at that load. Strong dropset too.
DEAD HANG PULLUPS:
6@BW+7,5kg
6@BW+7,5kg ( +1 rep )
5@BW+7,5kg
12@BW ( +1 rep ) , ties :personal-record:
-Very controlled, very strong.
Yup, another strong session as announced. Ride the rollercoaster while it lasts haha.
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7 November 2018
Bodyweight@session : ~86kg , finally it moved up
Soreness : chest and lats a bit, also calves, wtf?
Injuries/aches : none
HANG POWER CLEAN:
10@20kg
5@30kg
5@40kg
5@45kg
5@50kg
5@55kg ( +1 rep )
3@60kg
2@65kg ( +1 rep )
0@70kg
0@70kg ( extra set )
6@55kg ( +1 rep )
8@50kg ( +2 reps )
-More progress, very strong. However 2 failed PR attempts were close but not that close.
BICEPS Z-BAR CURLS:
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
9@32,5kg ( +2,5 kg ) , ( -1 rep )
-Finally lost a rep. Very very strong though, fourth time in a row adding weight. Some ego pump from curling 10kg plates plus something (1.25kg , lol )
TRICEPS ROPE PUSH DOWNS:
10@120lbs ( +10 lbs )
10@120lbs ( +10 lbs )
9@120lbs ( +10 lbs ) , ( -1 rep )
8@120lbs ( +10 lbs ) , ( -2 reps )
-Reached limit strength here too. Still, very strong.
STATIONARY BIKE:
25 mins: 12km / 180kcal worth.
-Sweet sweat.
I need to find a way to break the 70kg plateau at HPCs, been stuck at it for ages. Checked log, last time i was in them again i was doing 65kg triples but still unable to to a single @70.
Volume dropsets like i do now are probably useless. Should do more near-max doubles and singles. Should also do some high pulls.
I like olifts very very much, i enjoy them, especially HPCs. And although it seems a very very long shot, I'd love to be able to clean 80kg.
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HANG POWER CLEAN:
10@20kg
5@30kg
5@40kg
5@45kg
5@50kg
5@55kg ( +1 rep )
3@60kg
2@65kg ( +1 rep )
0@70kg
0@70kg ( extra set )
6@55kg ( +1 rep )
8@50kg ( +2 reps )
-More progress, very strong. However 2 failed PR attempts were close but not that close.
I need to find a way to break the 70kg plateau at HPCs, been stuck at it for ages. Checked log, last time i was in them again i was doing 65kg triples but still unable to to a single @70.
Volume dropsets like i do now are probably useless. Should do more near-max doubles and singles. Should also do some high pulls.
I like olifts very very much, i enjoy them, especially HPCs. And although it seems a very very long shot, I'd love to be able to clean 80kg.
Seems like a lot of volume there before you get to your PR attempt. Have you tried limiting the number of reps as you build up? I don't actually know the best way to do it but maybe you could try 10 with the bar, then 5 @ 30, 3 @ 40 then singles at 50, 60, 70 etc.
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^^^ Thats true and i thought of it and implemented it in the past. There is a grey area though, between doing too much (fatigued) and too little (not prepared well) for 1RM, you gotta find the sweet spot. If i had to do a 1RM trial id do it your way 100%. But i like the current build up volume, with a daily max attempt, i would just like the daily max to be improving too. I think the 70kg wall is mostly mental though. I should detach myself from that, keep training and let it happen whenever it does, no rush, everything else is improving anyway. For now I'll replace the high volume drop sets with heavy near-max doubles&triples for starters. Thanks!!!
8 November 2018
Bodyweight@session : ???
Soreness : deltoids (?) and glutes, minor
Injuries/aches : none
1½ hours full court basketball.
Something was off. A bit slower, slower reactions too, more easily fatigued. Strength and vert were good again though. Want to do rim jumps. Must remember next time.
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10 November 2018
Bodyweight@session : ~86,25kg
Soreness : none?
Injuries/aches : none
RDL:
8@85kg ( +5 kg )
8@85kg ( +5 kg )
8@85kg ( +5 kg )
-Grip was sabotaging me but got through it.
DB LUNGES:
8 each leg @ 18 kg each hand ( +2 kg per hand )
8 each leg @ 18 kg each hand ( +2 kg per hand )
8 each leg @ 18 kg each hand ( +2 kg per hand )
-Very nice.
BB OHP:
5@42,5kg ( +2,5 kg ) , ( -1 rep )
5@42,5kg ( +2,5 kg ) , ( -1 rep )
5@42,5kg ( +2,5 kg ) , ( -1 rep )
16@32,5kg ( +1 rep )
-Awesome, repping 42.5 for ultra strict full ROM OHP is amazing for me.
DEAD HANG CHINUPS:
6@BW+7,5kg
6@BW+7,5kg
6@BW+7,5kg ( +1 rep )
12@BW ( +1 rep ) , i think this ties :personal-record:
-Very strong and solid.
Finally did this workout 2 Saturdays in a row and you can see the results! No time for bragging, gotta push even more!
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Hectic work week, till 9pm, every day. Forced deload/rest. Timing ok, i have 5 more weeks to go as hard as i can till Xmas.
15 November 2018
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1½ hours full court basketball.
Just like last time, something was off again. A bit worse endurance. The same not fast and not quick. Still good strength and vert, strength was a bit better actually.
Its ok overall, much better than when i started in August, but this specific time with the deload i expected something better. Oh well, next time.
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17 November 2018
Bodyweight@session : ~86kg
Soreness : none?
Injuries/aches : none
RDL:
8@85kg
8@85kg
8@85kg
DB LUNGES:
8 each leg @ 18 kg each hand
8 each leg @ 18 kg each hand
8 each leg @ 18 kg each hand
-Very nice.
BB OHP:
5@42,5kg
5@42,5kg
5@42,5kg
16@32,5kg
DEAD HANG CHINUPS:
6@BW+7,5kg
6@BW+7,5kg
6@BW+7,5kg
12@BW , again ties :personal-record:
Coming from a week off weights AND from a very rough night ( sleep deprived + alcohol overloaded ) i decided to just try and match last week's reps/weights. Did it, happy.
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19 November 2018
Bodyweight@session : ~86,25kg
Soreness : some glutes and lats
Injuries/aches : none
ATG SQUAT:
5@80kg ( +2,5 kg )
5@80kg ( +2,5 kg )
5@80kg ( +2,5 kg )
16@60kg
-Great!
BENCH PRESS:
5@70kg ( +2,5 kg )
5@70kg ( +2,5 kg )
4@70kg ( +2,5 kg ) , ( -1 rep )
15@55kg ( +2,5 kg ) , ( -2 reps )
-Great. Approaching PR territory.
DEAD HANG PULLUPS:
6@BW+7,5kg
6@BW+7,5kg
6@BW+7,5kg ( +1 rep )
11@BW ( -1 rep )
-Weighted ones were better than ever but lost one rep at the BW dropset.
Didn't feel so well and also missed this workout last week, however i decided to up everything and somehow i got through it. Awesome!!!
[/quote]
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21 November 2018
Bodyweight@session : ~86kg
Soreness : destroyed legs. quads, hamstrings, abductors, glutes. some chest and lats too
Injuries/aches : none
HANG POWER CLEAN:
10@20kg
5@30kg
5@40kg
5@45kg
5@50kg
5@55kg
3@60kg
2@65kg
0@70kg
0@70kg
3@60kg ( extra set )
5@55kg ( -1 rep )
7@50kg ( -2 reps )
-Missed last week so rusty. PR attempt was not close so didnt do 2nd. Added extra dropset @60 though. Overall good.
BICEPS Z-BAR CURLS:
10@32,5kg
10@32,5kg
10@32,5kg
10@32,5kg ( +1 rep )
TRICEPS ROPE PUSH DOWNS:
10@120lbs ( +10 lbs )
10@120lbs ( +10 lbs )
10@120lbs ( +1 rep )
9@120lbs ( +1 rep )
STATIONARY BIKE:
20 mins: 9km / 140kcal worth.
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22 November 2018
Bodyweight@session : ???
Soreness : VMOs, quads, hamstrings, glutes , shoulders and traps, all minor
Injuries/aches : none
1½ hours full court basketball.
Game was very uptempo this time. Gassed out at some point but generally endurance was improved, being able to keep the uptempo much more than expected.
Speed and quickness felt improved. Vert was the same.
Strength feels very good though, like it is improving every time. Maybe its just in my mind, but still im loving it, haha
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24 November 2018
Bodyweight@session : ~86.25kg
Soreness : none?
Injuries/aches : none
RDL:
8@87,5kg ( +2.5 kg )
8@87,5kg ( +2.5 kg )
8@87,5kg ( +2.5 kg )
-Very hard this time. But first time this season that weight used over BW.
DB LUNGES:
8 each leg @ 18 kg each hand
8 each leg @ 18 kg each hand
8 each leg @ 18 kg each hand
-Solid but hard.
BB OHP:
5@42,5kg
5@42,5kg
5@42,5kg
16@32,5kg
-Solid but hard.
DEAD HANG CHINUPS:
5@BW+10kg ( +2,5 kg ) , ( -1 rep )
5@BW+10kg ( +2,5 kg ) , ( -1 rep )
5@BW+10kg ( +2,5 kg ) , ( -1 rep )
12@BW , again ties :personal-record:
-Very nice.
Was feeling terrible, i overate and was too bloated. Now that i look back at the weights i did, i should be very happy, i thought it was a horrible day but it had lots of progress afterall.
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Yet another work & life attack. Mostly work. Got away with the previous one calling it a de-load but this one is definitely de-training and de-railing.
Found my way back to the gym finally last night
3 December 2018
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
ATG SQUAT:
8@20kg
8@40kg
8@50kg
8@60kg
5@70kg
5@75kg
BENCH PRESS:
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg
5@65kg
WIDE GRIP LAT-PULLDOWN MACHINE:
8@110lbs
8@120lbs
8@130lbs
8@140lbs
8@150lbs
8@160lbs
10 days off weights, 2 weeks off this workout. Couldn't pick it from where i left, restarted.
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5 December 2018
Bodyweight@session : ~85,5kg
Soreness : some legs and lats and chest but not too much
Injuries/aches : lower back, FML
HANG POWER CLEAN:
10@20kg
8@30kg
5@40kg
-Was getting this sharp pain at the base of my lower back. Felt like it was the spine. Uh-oh. Stopped
BICEPS Z-BAR CURLS:
10@30kg ( -2,5 kg )
10@30kg ( -2,5 kg )
10@30kg ( -2,5 kg )
10@30kg ( -2,5 kg )
-Took a step back bc of detraining. Still strong, nice.
TRICEPS ROPE PUSH DOWNS:
10@110lbs ( -10 lbs )
10@110lbs ( -10 lbs )
10@110lbs ( -10 lbs )
10@110lbs ( -10 lbs )
-Same with biceps.
STATIONARY BIKE:
15 mins: 10km / 150kcal worth.
-Upped lvl from 4 to 5 and rpm from ~70 to ~80 so got same results i get with 20-25 minutes.
So this back thing appeared on Sunday, out of nowhere, felt like a strain. Monday i was fine, went to the gym , squatted, no bugging. Tuesday was painless too. Wednesday all day too. And then Wednesday night while power-cleaning, pop, here it is again. Today i woke up fine but as the day progresses it hurts again. Will skip basketball. Hope its a minor muscular strain or sth, feels awful to be broken.
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5 December 2018
Bodyweight@session : ~85,5kg
Soreness : some legs and lats and chest but not too much
Injuries/aches : lower back, FML
HANG POWER CLEAN:
10@20kg
8@30kg
5@40kg
-Was getting this sharp pain at the base of my lower back. Felt like it was the spine. Uh-oh. Stopped
BICEPS Z-BAR CURLS:
10@30kg ( -2,5 kg )
10@30kg ( -2,5 kg )
10@30kg ( -2,5 kg )
10@30kg ( -2,5 kg )
-Took a step back bc of detraining. Still strong, nice.
TRICEPS ROPE PUSH DOWNS:
10@110lbs ( -10 lbs )
10@110lbs ( -10 lbs )
10@110lbs ( -10 lbs )
10@110lbs ( -10 lbs )
-Same with biceps.
STATIONARY BIKE:
15 mins: 10km / 150kcal worth.
-Upped lvl from 4 to 5 and rpm from ~70 to ~80 so got same results i get with 20-25 minutes.
So this back thing appeared on Sunday, out of nowhere, felt like a strain. Monday i was fine, went to the gym , squatted, no bugging. Tuesday was painless too. Wednesday all day too. And then Wednesday night while power-cleaning, pop, here it is again. Today i woke up fine but as the day progresses it hurts again. Will skip basketball. Hope its a minor muscular strain or sth, feels awful to be broken.
damn dude.. really hope it's nothing & disappears soon.
ya man HPC is intense. should probably stay away from that for a while, and here you were just re-focusing hard on it etc.
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Yeah it got worse, Friday was very bad. Looks like its muscular though which is good news. Been on NSAIDs since Friday, it is getting better every day. Might get an MRI scan anyway to check for hernia, im postponing it for now since the daily improvement is exponential.
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Nah it won't go. Week of NSAID's is ending tomorrow, gonna schedule an orthopedic appointment & MRI scan. Shitting my pants even thinking it will be herniated disc. Anyway lets stay calm until we have a diagnosis.
-
I'm hoping you've just strained your multifidus (at the base of the spine, near the coccyx, and almost running parallel with the spinal column). I remember that getting very tight on me when I was doing a lot of power cleans. Good luck!
-
ya man.. really hoping it's not serious. :/
muscular injuries in that area can feel very serious.
when is the MRI?
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I'm hoping you've just strained your multifidus (at the base of the spine, near the coccyx, and almost running parallel with the spinal column). I remember that getting very tight on me when I was doing a lot of power cleans. Good luck!
That sounds very very accurate actually. Sometimes it feels like it is right on the coccyx. The whole area around there is numb/achy.
Thanks for the info and for wishes!
ya man.. really hoping it's not serious. :/
muscular injuries in that area can feel very serious.
when is the MRI?
Thanks man, hope its muscular too. Orthopedic appointment ( and MRI if needed ) is Tuesday.
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Got examined, nerves are all intact, it is most probably not herniated disc but a small scale disc degeneration. If it wasn't for sports i would be good to go, but he prescribed me an MRI because i want to continue doing what i did, so he needs a clear image of what's going on down there to adjust my training/sporting... precautions. MRI is tomorrow.
So most probably that's not the end, looking positive for a strong comeback in 2019.
:lololol:
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Got examined, nerves are all intact, it is most probably not herniated disc but a small scale disc degeneration. If it wasn't for sports i would be good to go, but he prescribed me an MRI because i want to continue doing what i did, so he needs a clear image of what's going on down there to adjust my training/sporting... precautions. MRI is tomorrow.
So most probably that's not the end, looking positive for a strong comeback in 2019.
:lololol:
good news!
disc degeneration still sucks but, def better than a herniation. still, have to be careful.
i'd personally probably lighten it up a bit, lower intensity + a bit more volume, and i'd also cut out "catch" exercises (like HPC etc, way more intense on the spinal column), jumps too maybe (unless on great surfaces, ie really nice indoor gym). i mean at least for a while. then re-evaluate.
pc!!
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Did the MRI scan and went to the doctor again.
Nothing new, things are exactly like we expected. No herniation, just an early stage and small scale degeneration of the last disc. All other discs are in perfect condition, back alignment and posture is great, nerves canal is 100% intact and doctor characterized it "very thick and healthy". The degeneration doesn't have projections on any nerves. I was lucky, it was small and i caught it early. If i don't re-injure it, the degeneration will dehydrate and shrink and the disk will come back to its original state and ill be considered healed.
Now the bad news. As Andrew said, i have to be conservative. Very conservative. That's new to me, and it is kinda hard to accept. No more basketball this year. Doctor said no free weights too, unless i am sitting or lying on a bench. Running and skiing is fine. Sucks but could be much worse and anyway it is what it is and i gotta do what i gotta do.
Ok so what's next?
As i already said , bye bye basketball for this year, reevaluate things next September.
New gym goals : #1 will be to build a badass core to support my spine better. And since i can't do much sports training i'll switch it to BB style split, get a little swole maybe, just for fun.
New sport focus : running. Next race is end of April, if things go well id like to be able to do a 5K @100% there. Ill ease into it though. Start with walking, switch to light jogging, gradually get to running again.
Those are all draft thoughts. I'll study a lot to structure and tweak my 'rehab' plan during the holidays ( very suiting that i have 2 weeks of rest ahead ). Ill post thoughts & plans. But anyone that has any interesting/valuable info/advice/knowledge, im all ears.
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yea, and the adarq.org run skwad added another member.
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bump, happy new year friends!
My back thing feels @100% now. It doesn't mean i am 100% but that's how it feels. I can do whatever i like in everyday activities without any hesitation and i haven't felt the slightest bugging doing something. Of course i am still cautious whenever i have to lift something heavy to do that in proper form, but i can still do it and it is pain-free.
However the degeneration was there so i intend to stick with the previous post plan and stay conservative. I haven't been able to find much stuff about training with disc degeneration ( note, that is the early stage of a herniation/bulge, not to be confused with degenerative disc decease with it something totally different and serious. ). I found many articles about training with bulge/herniation but they weren't very helpful, they were either too optimistic or too pessimistic, but to be more accurate I'd call them simplifying, like don't do anything, or do everything that doesn't hurt, come on!
So, the training plan goes as following:
Monday:
Chest: 4x10 bench, 3x12 incline DB fly or Peck Deck
Biceps: seated DB curl, 3x12 seated barbell preacher curl.
Core: 3x20 seated weighted crunches machine, 3x20 seated weighted back extensions machine.
Tuesday:
Cardio: 30-45' worth , start conservative, gradually push to explore limits
Core: Planks , lying back extensions
Wednesday:
Back: 4xF pull-ups, 3x12 seated chest supported rows.
Triceps: 3x12 rope pull-downs , 3x12 skull crushers.
Core: 3x20 leg raise , 3x20 45' hyper-extensions ( not sure about that, explore if safe )
Thursday: Repeat Tuesday
Friday/Saturday: uncertain of the order, i like lifting Saturdays because good food and rest but according to this plan its more suitable to lift Friday.
Anyway one the two days will be again cardio&core and the other will be:
Shoulders: 4x10 Seated DB OHP , 3x12 shrugs or seated/lateral raises
LEGS: no idea what to do. knee extensions/leg curs seem dumb, after 10 years of squats&DLs i can't relate to them. Lunges should be fine as second exercise. But main? Leg press is a no. Single leg squats? very light high volume limited ROM squats? HELP!
Core: I'd like to have some side stuff too. What should i do? Anti rotational stuff? Side bends? Medicine ball twists? HELP!
Sunday: off
Plan's target : Build bionic core. Use increased cardio to get fit/get rid of fat/get better at running. Since only one leg day since ever, use the extra upper lifts to get strong arms/back to support waist even more in everyday stuff.
Please provide any thoughts/tweaks on that plan. Specifically on my HELP points.
Also about cardio, now that the weather still sucks and the back is probably still tender, most of it will be in the gym. What should i use? Treadmill? Elliptic? 'Seated' bike? 'normal' bike?
Anything else?
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3 January 2019
Bodyweight@session : ~83,5kg , whaaaattttt???
Soreness : none
Injuries/aches : none
BENCH PRESS:
10@45kg
10@45kg
10@45kg
10@45kg
INCLINE BENCH DB FLY:
12@10kg
12@10kg
12@10kg
SEATED DB CURL:
10 each hand @ 12kg
10 each hand @ 12kg
10 each hand @ 12kg
10 each hand @ 12kg
SEATED EZ BAR PREACHER CURL:
12@20kg
12@20kg
12@20kg
SEATED CRUNCHES MACHINE:
20@50lbs
20@50lbs
20@50lbs
SEATED BACK EXTENSION MACHINE:
20@50lbs
20@50lbs
20@50lbs
I AM BACK!!!!!
Everything was ultra rusty. Weights were rather light but body felt like it forgot how to lift.
No back bugging at all, during gym or the next day that i am logging now. Good news.
Waiting for feedback on my plan, anyone???
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4 January 2019
Bodyweight@session : ~82,5kg , what! the! fuck!
Soreness : chest, pecks, biceps, triceps, forearms, traps, abs
Injuries/aches : none
DEAD HANG PULLUPS:
7@BW
6@BW
6@BW
6@BW
-Rusty+sore all over made those very weak.
SEATED CHEST SUPPORTED ROWS:
12@25kg
12@25kg
12@25kg
TRICEPS ROPE PUSHDOWN:
10@80lbs
10@80lbs
10@80lbs
10@80lbs
SKULL CRUSHERS:
12@20kg
12@20kg
12@20kg
-This is fine doing but picking/leaving the bar is not so convenient for back. Might cancel.
SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW
45 DEGREES BACK EXTENSION:
12@BW
12@BW
12@BW
Not able to do 20 reps in any of those exercises. Oh well, no rush. No bugging at all in back extensions, that's good!
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Glad your back is feeling better mate! It's great that it's in an area that can heal well and you can be back to 100%.
LEGS: no idea what to do. knee extensions/leg curs seem dumb, after 10 years of squats&DLs i can't relate to them. Lunges should be fine as second exercise. But main? Leg press is a no. Single leg squats? very light high volume limited ROM squats? HELP!
Firstly, lots of GHRs/back extensions, if they're OK to do. Secondly, SL box squats for 6-8 reps per set is very challenging. If you're not planning to build up to a big squat for awhile, this could be good maintenance. BSS@BW could be good too, not much back flexion.
Core: I'd like to have some side stuff too. What should i do? Anti rotational stuff? Side bends? Medicine ball twists? HELP!
I watched this video (https://www.youtube.com/watch?v=x0Lsp_6V47E) the other day and it gave me some great ideas for calisthenics-style core exercises. My top exercise recommendations would be: hanging and lying leg raises, pallof press, side twists with band, and supine window washers (legs straight or bent). Having the ability to exert and withstand rotational force equally well in both directions seems to be one of the best training goals to help with back issues.
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^^^^
Thanks acole! Hanging ( straight & lateral) leg raises is something i had in mind but im too weak for them now. As for legs, I had already gone to the gym when i read your message, interesting session:
5 January 2019
Bodyweight@session : ~84,5kg , it is all over the place, i gotta wait for it to stabilize
Soreness : little bit of everything except legs
Injuries/aches : none
SQUAT:
10@20kg
10@30kg
10@40kg
10@50kg
-Squats already, yay! Super careful, keeping back tight and arched all the time, stopping at the depth that i would lean forward or lose my arch, that landed somewhere below half and parallel.
Delighted!!! I don't care for a big squat now as acole said, i will keep progressing those 10s, maybe use slower eccentrics if bar begins to feel too heavy on back.
DB LUNGE:
8 each leg @ 10kg each hand
8 each leg @ 10kg each hand
8 each leg @ 10kg each hand
-No back stress at all.
SEATED NEUTRAL GRIP DB OHP:
10@12kg each hand
10@12kg each hand
10@12kg each hand
10@12kg each hand
-Was a bit afraid of them but no problems here too.
SEATED LATERAL RAISE MACHINE:
12@10kg
12@15kg
10@20kg
-Seated DB fly didn't work (mechanics felt off ) and i didn't want to risk standing ( 6'5'' wingspan creates some serious torque force on waist ) so machine it is.
STANDING CABLE TORSO TWISTS:
12 each side @ 35lbs
12 each side @ 35lbs
12 each side @ 35lbs
-That is a very nice one, enjoyed it. Not sure i remember the load right, it was the 2nd plate, will check next time i go to gym.
So it looks like i am much better than i was afraid. Got to squat, lunge, OHP, without any sign of bugging. Of course, when i will feel the pain it will be too late, so i have to stay conservative, but the overall sense is very encouraging. Not changing anything though. I will build that bionic core. Will progress this 3-days program i did above, add cardio days in between, do that until mid March ( ~10 weeks ) and then switch it to 5K race prep ( race is 14 April ).
:lololol:
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damn squats already. nice!! :ibsquatting:
for hanging leg raises, those always wrecked me. maybe it's a sign i should have gotten better at them, but i dno they seem intense.
i definitely prefer controlled calisthenic stuff though for core.
sounds like a good plan for the 5k too.. plenty of cardio days until mid march, then sharpen up your fitness for the 5k (a bit more running, some specific intervals/repeats once a week etc).
and ya, keep it conservative for a good while.
good stuff!
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^^^^ Yes, it is going good so far. Lets hope it stays that way.
10 January 2019
Bodyweight@session : ~83kg
Soreness : none
Injuries/aches : none
BENCH PRESS:
10@50kg ( +5 kg )
10@50kg ( +5 kg )
9@50kg ( +5 kg ) , ( -1 rep )
9@50kg ( +5 kg ) , ( -1 rep )
INCLINE BENCH DB FLY:
12@12kg per hand ( +2 kg per hand )
12@12kg per hand ( +2 kg per hand )
12@12kg per hand ( +2 kg per hand )
SEATED DB CURL:
10 each hand @ 14kg ( +2 kg per hand )
10 each hand @ 14kg ( +2 kg per hand )
8 each hand @ 14kg ( +2 kg per hand ) , ( -2 reps )
8 each hand @ 14kg ( +2 kg per hand ) , ( -2 reps )
SEATED EZ BAR PREACHER CURL:
12@22,5kg ( +2,5 kg )
10@22,5kg ( +2,5 kg ) , ( -2 reps )
10@22,5kg ( +2,5 kg ) , ( -2 reps )
SEATED CRUNCHES MACHINE:
20@50lbs
20@50lbs
20@50lbs
-5lbs increments is broken, can only do 15lbs jumps so didn't do it this time.
SEATED BACK EXTENSION MACHINE:
20@65lbs ( +15 lbs )
20@65lbs ( +15 lbs )
20@65lbs ( +15 lbs )
-50lbs was too conservative last time, even 65 was rather too easy.
Rough week, kinda sick, some extra social stuff, took me till Thursday to get back to the gym.
Very nice progress, added weight everywhere even though i missed a few reps.
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14 January 2019
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
DEAD HANG PULLUPS:
8@BW ( +1 rep )
7@BW( +1 rep )
6@BW
6@BW
-Stronger. Still rusty, grip can't handle that volume yet either.
SEATED CHEST SUPPORTED ROWS:
12@30kg ( +5 kg )
12@30kg ( +5 kg )
12@30kg ( +5 kg )
-Strong
DIPS:
8@BW
7@BW
7@BW
7@BW
-Decided to dump skull crushers, introduce dips as 'primary' triceps exercise (4x10) and turn rope pushdown to 'assistance' (3x12)
TRICEPS ROPE PUSHDOWN:
12@90lbs ( +10 lbs ) , ( +2 reps )
10@90lbs ( +10 lbs )
9@90lbs ( +10 lbs ) , ( -1 rep )
-Upping weight AND reps didn't work, should have known.
SLANT BENCH LEG RAISE:
18@BW ( +2 reps )
15@BW
15@BW
-Some progress. Legs were somewhat straighter too ( but far from straight ).
45 DEGREES BACK EXTENSION:
15@BW ( +3 reps )
14@BW ( +2 reps )
14@BW ( +2 reps )
-Very nice. Feeling the stress but not on my spine, on my back muscles, that is what i want.
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15 January 2019
Bodyweight@session : ~84,5kg
Soreness : lats, traps, some triceps, core ( mostly abs and some back )
Injuries/aches : none
TREADMILL:
30 minutes @ 1% incline , 3.75km
ELBOW SUPPORTED TUCK LEG RAISES:
18@BW
18@BW
15@BW
-Was doing those alternating, 1 left , 1 straight, 1 right.
CONTRALATERAL SUPERMAN:
20@BW
20@BW
20@BW
-This is a very nice one, enjoyed it.
First running/athletic activity since back injury!!! :headbang: :headbang: :headbang:
Was playing around with speed, checking my condition, this was more like a testing session that a running one. I got up to 9kmh which i maintained for 5 minutes easy. Was good for more speed and more pushing duration but decided to keep it easy and see how it feels next day, no rush to push.
Generally i was delighted to find my cardiovascular and muscular system in much better running shape than what i was afraid after this long off.
Even more delighted for not having even the slightest bugging on back or anything when i was running and next day that i am logging now. Very confident to go out and run normally again right away but the weather ain't good ( at nights that i run now it is around 0 celsium / 35 Farenheit plus some strong winds ), so gonna stick with treadmill for a while i guess.
BTW, what is your view on this 1% incline thing? I remember it was supposed to be more natural and you should always run like that and never at 0 incline. Is that valid or is it one of those old deprecated gym myths?
-
i've never heard the 1% thing. why would that even be the case? treadmills are unnatural by definition, the ground is moving away from you. doesn't matter whether it's flat or tilted.
-
I heard about this 1% incline thing, they say it closely imitates outdoor running.
https://www.runnersworld.com/training/a20799025/what-incline-should-i-use-on-my-treadmill/
I don't understand the science behind it, but I guess it makes sense in terms of wind resistance.
-
^^^ Yeah, my old-school version was something about that 1% forcing the 'right mechanics' or a similar crap. I understand the wind resistance but i am not reaching those speeds on treadmill any time soon and i prefer the normal straight running mechanics even if i go faster than i would out there, so bye bye 1%.
16 January 2019
Bodyweight@session : ~84kg
Soreness : very sore legs. mostly VMOs and abductors, then quads and glutes. Also lats and abs
Injuries/aches : none
SQUAT:
10@50kg ( +30 kg )
10@50kg ( +20 kg )
10@50kg ( +10 kg )
10@50kg
-Very nice. No back stress at all again. Keeping it ultra tight though.
DB LUNGE:
8 each leg @ 12kg each hand ( +2 kg per hand )
8 each leg @ 12kg each hand ( +2 kg per hand )
8 each leg @ 12kg each hand ( +2 kg per hand )
-Nice.
SEATED NEUTRAL GRIP DB OHP:
10@14kg each hand ( +2 kg per hand )
10@14kg each hand ( +2 kg per hand )
10@14kg each hand ( +2 kg per hand )
10@14kg each hand ( +2 kg per hand )
-Still kinda easy
SEATED LATERAL RAISE MACHINE:
12@20kg ( +10 kg )
12@20kg ( +5 kg )
10@20kg
STANDING CABLE TORSO TWISTS:
15 each side @ 35lbs ( + 3 reps per side )
15 each side @ 35lbs ( + 3 reps per side )
15 each side @ 35lbs ( + 3 reps per side )
Generally i feel that subconsciously i keep my back very tight, to protect it. That causes all other muscles to work more. I am not sure if that is good or bad though.
I have this pain on my left glute now, feels like a light strain. It started sometime previous week, went away, now that i run and redid lunges it aggravated. I am having some thoughts/fears that it may the be the spinal disc again, maybe it is herniating to the left side messing with some nerves. But i have no back pain at all, it has to be muscular. What i am saying is that the spine thing, even as a background or a subliminal thought is affecting my current training. Hope it doesn't screw it.
Bonus, squat form/depth pic. Happy with back posture/tightness. Happy with depth. Forward lean could be less but you know my body metrics, long legs with short torso don't help. Not happy with heels off the ground. I am replacing sneakers with o-lift shoes next time, that will help fix the not-happy points.
(https://imgur.com/zKwaDGW.jpg)
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I do the majority of my TM running with a 1 incline as well. I sometimes drop it for the last 5 minutes of an effort when im going to increase the speed a lot. The idea behind the 1% is that it compensates for the mechanical advantage of running in place as opposed to against the conditions. FWIW if you do most of your running with an incline you can always drop it for a PR attempt or something and get some small boost. So for training it's something you can just add and then turn off when you need a PR. Idk. I think mechanically it might be more beneficial as well in terms of form but i have no idea if that's actually the case or just running dogma.
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I have this pain on my left glute now, feels like a light strain. It started sometime previous week, went away, now that i run and redid lunges it aggravated. I am having some thoughts/fears that it may the be the spinal disc again, maybe it is herniating to the left side messing with some nerves. But i have no back pain at all, it has to be muscular. What i am saying is that the spine thing, even as a background or a subliminal thought is affecting my current training. Hope it doesn't screw it.
Yeah i've experienced that before. Try stretching hip flexors, when they're tight they'll cause it. If you're running check your cadence, if you're overstriding then it will cause it also, especially if you're reaching fatigue during your running (exacerbated i find if you do running after lifting) . Those two three things if you become cognisant of should help. Also get a TENS unit, it's probably my best friend and i use mine every day. Would not be able to train normally without my nightly back massage. Im actually having one right now as i type this message, ha.
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Thanks for the insight maxent. I still don't dig the resistance thing. I mean I understand it and it makes sense, but it is different type of resistance. You can't make up wind resistance on your torso by increasing incline. You are no longer running, you are doing hill run, actually changing the sport you are doing to keep the needed effort over a given time with a given speed the same. On the other hand maybe 1% is too little to change the mechanics so it's just accurate. Not to mention i shouldn't argue about that since the actual running i do outside has more intense uphill-downhill sections. Anyway, i use the treadmill just to get some cardio in while the weather is bad, it is not actually running training, plus my speed is currently way below the threshold that would make wind resistance accountable, so it doesn't really matter, discussion is academic :)
17 January 2019
Bodyweight@session : forgot to check
Soreness : destroyed legs. quads hamstrings glutes, calves, everything.
Injuries/aches : none, glute bugging diminished very fast
TREADMILL:
30 minutes , ~4.2km ( +450m)
-Felt much worse that Tuesday. Probably because destroyed legs? Breaths were worse too. However i upped intensity, now included 5 mins @10kmh ( previous time it was 9 ).
ELBOW SUPPORTED TUCK ALTERNATING LEG RAISES ( LEFT-STRAIGHT-RIGHT):
21@BW ( +3 reps )
18@BW
18@BW( +3 reps )
-Nice progress!
CONTRALATERAL SUPERMAN:
20@BW
20@BW
20@BW
-Same reps but added a small pause at the top.
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18 January 2019
Bodyweight@session : ~84kg
Soreness : abs & legs
Injuries/aches : none
BENCH PRESS:
10@50kg
10@50kg
10@50kg ( +1 rep )
10@50kg ( +1 rep )
INCLINE BENCH DB FLY:
12@12kg per hand
12@12kg per hand
12@12kg per hand
SEATED DB CURL:
10 each hand @ 14kg
10 each hand @ 14kg
10 each hand @ 14kg ( +2 reps )
10 each hand @ 14kg ( +2 reps )
SEATED EZ BAR PREACHER CURL:
12@22,5kg
12@22,5kg ( +2 reps )
12@22,5kg ( +2 reps )
SEATED CRUNCHES MACHINE:
20@65lbs ( +15 lbs )
20@65lbs ( +15 lbs )
20@65lbs ( +15 lbs )
SEATED BACK EXTENSION MACHINE:
20@80lbs ( +15 lbs )
20@80lbs ( +15 lbs )
20@80lbs ( +15 lbs )
Good progress everywhere!
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22 January 2019
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
DEAD HANG PULLUPS:
8@BW
8@BW ( +1 rep )
7@BW ( +1 rep )
7@BW ( +1 rep )
SEATED CHEST SUPPORTED ROWS:
12@35kg ( +5 kg )
12@35kg ( +5 kg )
12@35kg ( +5 kg )
DIPS:
9@BW ( +1 rep )
8@BW ( +1 rep )
8@BW ( +1 rep )
8@BW ( +1 rep )
TRICEPS ROPE PUSHDOWN:
12@90lbs
12@90lbs ( +2 reps )
11@90lbs ( +2 reps )
SLANT BENCH LEG RAISE:
20@BW ( +2 reps )
18@BW ( +3 reps )
15@BW
45 DEGREES BACK EXTENSION:
15@BW
15@BW ( +1 rep )
15@BW ( +1 rep )
Much stronger everywhere. Loving it.
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23 January 2019
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
TREADMILL:
30 minutes , ~4.25km ( +50m)
-Tons of sweat. Kept 9kmh for 13 minutes. Finished with 2 last minutes @11kmh. There is a lot of room for more intensity but i insist on upping it slowly.
Also, i hate treadmill with passion, it is so boring and unnatural and restrictive. Can't wait for the weather to get better to go out and actually run.
ELBOW SUPPORTED TUCK ALTERNATING LEG RAISES ( LEFT-STRAIGHT-RIGHT):
24@BW ( +3 reps )
21@BW ( +3 reps )
21@BW ( +3 reps )
-Very nice!
CONTRALATERAL SUPERMAN:
20@BW
20@BW
20@BW
-Won't up reps anytime soon here, i am progressing how much i lift leg/hand and how much i pause on top.
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24 January 2019
Bodyweight@session : ~84,5kg
Soreness : some lats and abs
Injuries/aches : none
SQUAT:
10@52,5kg ( +2,5 kg )
10@52,5kg ( +2,5 kg )
10@52,5kg ( +2,5 kg )
10@52,5kg ( +2,5 kg )
-Back to oly shoes. So much more solid!
DB LUNGE:
8 each leg @ 12kg each hand
8 each leg @ 12kg each hand
8 each leg @ 12kg each hand
-Should have upped.
SEATED NEUTRAL GRIP DB OHP:
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
-Wow, big progress here. Deeper, easier, soooo much stronger.
SEATED LATERAL RAISE MACHINE:
12@20kg
12@20kg
12@20kg ( +2 reps )
STANDING CABLE TORSO TWISTS:
15 each side @ 35lbs
15 each side @ 35lbs
15 each side @ 35lbs
-Still working on form at those. I think this time i got them better, felt i was isolating core and hands didn't help much.
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26 January 2019
Bodyweight@session : ~84,5kg
Soreness : legs and some abs
Injuries/aches : none
BENCH PRESS:
10@52,5kg ( +2,5 kg )
10@52,5kg ( +2,5 kg )
10@52,5kg ( +2,5 kg )
10@52,5kg ( +2,5 kg )
-Very solid despite increasing weight.
INCLINE BENCH DB FLY:
12@14kg per hand ( +2 kg per hand )
12@14kg per hand ( +2 kg per hand )
12@14kg per hand ( +2 kg per hand )
-Very strong here too, expected them harder.
SEATED DB CURL:
10 each hand @ 14kg
10 each hand @ 14kg
10 each hand @ 14kg
10 each hand @ 14kg
-This one is a killer, can't add weight, first two sets are easy but third and forth end with hard grinders.
SEATED EZ BAR PREACHER CURL:
12@25kg ( +2,5 kg )
12@25kg ( +2,5 kg )
12@25kg ( +2,5 kg )
-Got all reps despite upping but it was hard, staying at this weight.
SEATED CRUNCHES MACHINE:
20@80lbs ( +15 lbs )
20@80lbs ( +15 lbs )
20@80lbs ( +15 lbs )
-Starting to get difficult at this weight.
SEATED BACK EXTENSION MACHINE:
20@95lbs ( +15 lbs )
20@95lbs ( +15 lbs )
20@95lbs ( +15 lbs )
-Still easy.
Strong day again. That was Saturday evening. Abs and biceps got pretty sore next day.
-
28 January 2019
Bodyweight@session : ~84,5kg
Soreness : biceps and abs
Injuries/aches : none
DEAD HANG PULLUPS:
9@BW ( +1 rep )
8@BW
7@BW
7@BW
-Felt strong but sore abs and biceps sabotaged me.
SEATED CHEST SUPPORTED ROWS:
12@40kg ( +5 kg )
12@40kg ( +5 kg )
12@40kg ( +5 kg )
-It is getting difficult. Still very solid, will up again next week.
DIPS:
9@BW
9@BW ( +1 rep )
9@BW ( +1 rep )
8@BW
-Could have done 10 at first set.
TRICEPS ROPE PUSHDOWN:
12@90lbs
12@90lbs
12@90lbs ( +1 rep )
-Got all reps but can't up yet.
SLANT BENCH LEG RAISE:
20@BW
20@BW ( +2 reps )
18@BW ( +3 reps )
45 DEGREES BACK EXTENSION:
18@BW ( +3 reps )
15@BW
15@BW
Progress train continues.
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31 January 2019
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none
SQUAT:
10@55kg ( +2,5 kg )
10@55kg ( +2,5 kg )
10@55kg ( +2,5 kg )
10@55kg ( +2,5 kg )
DB LUNGE:
8 each leg @ 14kg each hand ( +2 kg per hand )
8 each leg @ 14kg each hand ( +2 kg per hand )
8 each leg @ 14kg each hand ( +2 kg per hand )
SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand ( +2 kg per hand )
10@18kg each hand ( +2 kg per hand )
10@18kg each hand ( +2 kg per hand )
10@18kg each hand ( +2 kg per hand )
SEATED LATERAL RAISE MACHINE:
12@22,5kg ( +2,5kg )
12@22,5kg ( +2,5kg )
12@22,5kg ( +2,5kg )
STANDING CABLE TORSO TWISTS:
18 each side @ 35lbs ( +3 reps per side )
18 each side @ 35lbs ( +3 reps per side )
15 each side @ 35lbs
Very strong everywhere. Getting 'aware' that my back is strong now. Feeling more and more confident day by day to let power flow through it, not sure i am describing it right, hope you get it.
Still, gonna stick with the plan, although the temptation to try more intense thing is growing huge. Doing this thing im doing 3 more weeks, then i go skiing, then i re-eavaluate.
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Very strong everywhere. Getting 'aware' that my back is strong now. Feeling more and more confident day by day to let power flow through it, not sure i am describing it right, hope you get it.
that makes perfect sense, and that's great news!
Still, gonna stick with the plan, although the temptation to try more intense thing is growing huge. Doing this thing im doing 3 more weeks, then i go skiing, then i re-eavaluate.
ya hold back still for a bit! stick2theplan, it's a good plan.
greats news that you're feeling more confident though, that's a sign things are def healing/strengthening up.
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^Thanks andrew!
Been a rough work & life week again, lets see if i can bounce back strong.
4 February 2019
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none
BENCH PRESS:
10@55kg ( +2,5 kg )
10@55kg ( +2,5 kg )
9@55kg ( +2,5 kg ) , ( -1 rep )
8@55kg ( +2,5 kg ) , ( -2 reps )
-Very strong despite missing a few reps, it was 2nd time in a row adding weight.
INCLINE BENCH DB FLY:
12@14kg per hand
12@14kg per hand
12@14kg per hand
-Strong, wide, solid. 16s seem too heavy in my mind though, might do 1 more time 14s
SEATED DB CURL:
10 each hand @ 14kg
10 each hand @ 14kg
10 each hand @ 14kg
10 each hand @ 14kg
-Stronger this time. Probably upping to 16s next time.
SEATED EZ BAR PREACHER CURL:
12@25kg
12@25kg
12@25kg
-2nd time at this weight, getting the reps but barely, can't up.
SEATED CRUNCHES MACHINE:
20@95lbs ( +15 lbs )
20@95lbs ( +15 lbs )
20@95lbs ( +15 lbs )
-Third time in a row adding 15lbs. Now it got really hard, can't up.
SEATED BACK EXTENSION MACHINE:
20@110lbs ( +15 lbs )
20@110lbs ( +15 lbs )
20@110lbs ( +15 lbs )
-Got a little difficult finally but just a little, will up again next time.
-
7 February 2019
Bodyweight@session : ~84k,5g
Soreness : destroyed biceps and abs
Injuries/aches :
DEAD HANG PULLUPS:
9@BW
9@BW ( +1 rep )
8@BW ( +1 rep )
7@BW
-Sabotaged by sore abs.
SEATED CHEST SUPPORTED ROWS:
12@45kg ( +5 kg )
12@45kg ( +5 kg )
11@45kg ( +5 kg ) , ( -1 rep )
-Sabotaged by sore biceps.
DIPS:
10@BW ( +1 rep )
9@BW
9@BW
8@BW
-Arms got tired in the end.
TRICEPS ROPE PUSHDOWN:
12@90lbs
12@90lbs
11@90lbs ( -1 rep )
-Sabotaged by sore abs.
SLANT BENCH LEG RAISE:
20@BW
20@BW
20@BW ( +2 reps )
-Weirdly, sore abs didnt affect those, very strong, WTF!
45 DEGREES BACK EXTENSION:
20@BW ( +2 reps )
17@BW ( +2 reps )
16@BW ( +1 rep )
-Strong.
-
9 February 2019
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none
SQUAT:
10@60kg ( +5 kg )
10@60kg ( +5 kg )
10@60kg ( +5 kg )
10@60kg ( +5 kg )
-Very strong and solid.
DB LUNGE:
8 each leg @ 14kg each hand
8 each leg @ 14kg each hand
8 each leg @ 14kg each hand
SEATED CALF RAISE: ( new exercise )
12@40kg
12@40kg
12@40kg
-Ski travel is at the gates and i am not running as much as i planned so i gotta prepair calves for the monstrosity of skiing 50km a day.
SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand
SEATED LATERAL RAISE MACHINE:
12@22,5kg
12@22,5kg
12@22,5kg
STANDING CABLE TORSO TWISTS:
15 each side @ 30lbs ( -5 lbs )
15 each side @ 30lbs ( -5 lbs )
15 each side @ 30lbs ( -5 lbs )
-Changed cable machine as advised by one of the gym coaches. Huge difference, this one really does the work, felt it when doing them, even got sore obliques next day.
Same loads everywhere except squats but also big improvement everywhere (and squats lol ) in how they feel. Upping everything next time.
-
11 February 2019
Bodyweight@session : ~85,5kg
Soreness : VERY sore legs all all around. some little abs and traps
Injuries/aches : none
BENCH PRESS:
10@55kg
10@55kg
10@55kg ( +1 rep )
10@55kg ( +2 reps )
-Solid.
INCLINE BENCH DB FLY:
12@14kg per hand
12@14kg per hand
12@14kg per hand
-Strong.
SEATED DB CURL:
10 each hand @ 14kg
10 each hand @ 14kg
10 each hand @ 14kg
10 each hand @ 14kg
-Again, first 2 sets easy, last reps of last 2 sets grinders.
SEATED EZ BAR PREACHER CURL:
12@25kg
12@25kg
12@25kg
-Some progress at ROM/control. Still not ready to up.
SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs
-Hard, can't up.
SEATED BACK EXTENSION MACHINE:
20@125lbs ( +15 lbs )
20@125lbs ( +15 lbs )
18@110lbs ( +15 lbs ) , ( -2 reps )
-Reached limit finally. This time i felt it in my low back muscles really good.
-
13 February 2019
Bodyweight@session : ~84kg
Soreness : chest medium, shoulders biceps abs and back a tiny bit
Injuries/aches : none
TREADMILL:
5K @ ~37 minutes
-Wanted to start running outside this week but the weather is awful ( windy and cold ) and i also have too much work so its even worse at night that i get back home.
So treadmill that i hate it is. Went for the 5K today , first time doing that much on treadmill and first time doing 5K after back injury. Nice.
Wasn't that good, felt rusty (no run for ~20 days ). Paced at 9kmh for about 20kmh, then had to walk a bit, then play around between 7-8kmh. Blah, im sure i can do much better at the road.
ELBOW SUPPORTED TUCK ALTERNATING LEG RAISES ( LEFT-STRAIGHT-RIGHT):
27@BW ( +3 reps )
24@BW ( +3 reps )
21@BW
-Very nice!
CONTRALATERAL SUPERMAN:
20@BW
20@BW
20@BW
-Some progress at form ( mainly how much i raise back leg ), also at pause at top time.
-
14 February 2019
Bodyweight@session : ~84k,5g
Soreness : overall fatigued/stressed legs from the 5K.
Injuries/aches : none
DEAD HANG PULLUPS:
10@BW ( +1 rep )
9@BW
8@BW
8@BW ( +1 rep )
-Nice.
SEATED CHEST SUPPORTED ROWS:
12@45kg
12@45kg
12@45kg ( +1 rep )
-Biceps got too fatigued in the end, otherwise very strong.
DIPS:
10@BW
10@BW ( +1 rep )
10@BW ( +1 rep )
10@BW ( +2 reps )
-Strong.
TRICEPS ROPE PUSHDOWN:
12@90lbs
12@90lbs
12@90lbs ( +1 rep )
-Still too hard in the end.
SLANT BENCH LEG RAISE:
20@BW
20@BW
20@BW
-Strong.
45 DEGREES BACK EXTENSION:
20@BW
20@BW ( +3 reps )
17@BW ( +1 rep )
-Strong.
-
16 February 2019
Bodyweight@session : ~86kg , well fed and hydrated
Soreness : some lats and traps
Injuries/aches : none
SQUAT:
10@65kg ( +5 kg )
10@65kg ( +5 kg )
10@65kg ( +5 kg )
10@65kg ( +5 kg )
-Confidence on back condition keeps rising, so do the weights.
DB LUNGE:
8 each leg @ 16kg each hand ( +2 kg per hand )
8 each leg @ 16kg each hand ( +2 kg per hand )
8 each leg @ 16kg each hand ( +2 kg per hand )
-Very strong and solid despite the weight increase.
SEATED CALF RAISE:
15@40kg ( +3 reps ) , ( + paused )
15@40kg ( +3 reps ) , ( + paused )
15@40kg ( +3 reps ) , ( + paused )
SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand ( +2 kg per hand )
9@20kg each hand ( +2 kg per hand ) , ( -1 rep )
9@20kg each hand ( +2 kg per hand ) , ( -1 rep )
9@20kg each hand ( +2 kg per hand ) , ( -1 rep )
-Very strong even though with those missed reps.
SEATED LATERAL RAISE MACHINE:
12@25kg ( +2.5 kg )
12@25kg ( +2.5 kg )
12@25kg ( +2.5 kg )
-Very strong here too despite weight increase.
STANDING CABLE TORSO TWISTS:
15 each side @ 30lbs
15 each side @ 30lbs
15 each side @ 30lbs
-Getting those down better and better finally, i feel its all core now.
Very strong day. Logging this 1,5 day later, legs = toasted.
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18 February 2019
Bodyweight@session : ~85,5kg
Soreness : legs still very sore.
Injuries/aches : none
BENCH PRESS:
10@55kg
10@55kg
10@55kg
10@55kg
-Very strong, controlled, deep, ultra solid.
INCLINE BENCH DB FLY:
12@16kg per hand ( +2 kg per hand )
12@16kg per hand ( +2 kg per hand )
12@16kg per hand ( +2 kg per hand )
-Strong despite weight increase.
SEATED DB CURL:
10 each hand @ 16kg ( +2 kg per hand )
10 each hand @ 16kg ( +2 kg per hand )
9 each hand @ 16kg ( +2 kg per hand ) , ( -1 rep )
8 each hand @ 16kg ( +2 kg per hand ) , ( -2 reps )
-Strong despite weight increase here too.
SEATED EZ BAR PREACHER CURL:
12@25kg
12@25kg
12@25kg
-Those were actually harder than last week, probably because biceps were tired from the DB curls.
SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs
-Better. But can't up.
SEATED BACK EXTENSION MACHINE:
20@125lbs
20@125lbs
20@125lbs ( +2 reps )
-Nice, they really hit the erector spinae at this load.
Another very strong day. Happy!
-
19 February 2019
Bodyweight@session : ?
Soreness : legs still some sore, hamstring, abductors, calves. chest and biceps.
Injuries/aches : none
RUN 5KM @ 30'28'' :wowthatwasnutswtf: :ibrunning: :headbang:
So weather got a little mild so i finaly went out to run. Note that this was the first time running out after my race ( late October 2018 ). First run after back injury too of course. Only cardio activity in 2019 have been 4 ( four!) treadmill sessions, best effort of which was 5km in 37 minutes.
So with that data i was expecting an average km pace just below 7' and secretly hopping it will be closer to 6'30''. Boom , 6' out of nowhere, not even going max, i was going just a bit above comfy. I could even break 30' easily, had big lungs reserves but didnt want to stress my system too much.
Ultra excited, that's a damn good starting point!!! ( Comparison data: last year i started running while playing basketball every week, my first 5km was 35' and it took me 1,5 month to break 30' )
(https://i.imgur.com/7p4me66.jpg)
Bleh, graph shows cadence instead of speed by mistake. Given the chance though, is that normal? It is average 160spm for an average speed of 10kmh, both steady throughout the run.
-
19 February 2019
Bodyweight@session : ?
Soreness : legs still some sore, hamstring, abductors, calves. chest and biceps.
Injuries/aches : none
RUN 5KM @ 30'28'' :wowthatwasnutswtf: :ibrunning: :headbang:
So weather got a little mild so i finaly went out to run. Note that this was the first time running out after my race ( late October 2018 ). First run after back injury too of course. Only cardio activity in 2019 have been 4 ( four!) treadmill sessions, best effort of which was 5km in 37 minutes.
So with that data i was expecting an average km pace just below 7' and secretly hopping it will be closer to 6'30''. Boom , 6' out of nowhere, not even going max, i was going just a bit above comfy. I could even break 30' easily, had big lungs reserves but didnt want to stress my system too much.
Ultra excited, that's a damn good starting point!!! ( Comparison data: last year i started running while playing basketball every week, my first 5km was 35' and it took me 1,5 month to break 30' )
(https://i.imgur.com/7p4me66.jpg)
Bleh, graph shows cadence instead of speed by mistake. Given the chance though, is that normal? It is average 160spm for an average speed of 10kmh, both steady throughout the run.
damn nice.
normal to run that good without much running? not really but it probably points to experience. you have more experience now so, regardless of any detraining/lost cardiovascular gains, you have a better idea of what to do out there. you were probably very relaxed - which is very important, and legs "fresh" (in the context of running).
either way, good stuff!
-
^ Thanks, I meant if 160 spm is normal, searched it, is absolutely normal.
20 February 2019
Bodyweight@session : ~84k,5g
Soreness : quads got very sore. Also some calves, lats and biceps.
Injuries/aches : none
DEAD HANG PULLUPS:
10@BW
10@BW ( +1 rep )
8@BW
8@BW
-Strong, very good descent control.
SEATED CHEST SUPPORTED ROWS:
12@45kg
12@45kg
12@45kg
-Strong, can up.
DIPS:
11@BW ( +1 rep )
11@BW ( +1 rep )
10@BW
10@BW
-Strong.
TRICEPS ROPE PUSHDOWN:
12@90lbs
12@90lbs
12@90lbs
-Strong.
SLANT BENCH LEG RAISE:
23@BW ( +3 reps )
20@BW
20@BW
-Strong.
45 DEGREES BACK EXTENSION:
20@BW
20@BW
20@BW ( +3 reps )
-Strong.
Strong. ;D
-
21 February 2019
Bodyweight@session : ~86kg , fluctuating like crazy lol
Soreness : still some quads and calves from running. Lats and tris and traps from weights.
Injuries/aches : none
SQUAT:
10@70kg ( +5 kg )
10@70kg ( +5 kg )
10@70kg ( +5 kg )
10@70kg ( +5 kg )
-Yeah, im back for good, those were easy, deep, solid.
DB LUNGE:
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
-Sweet.
PAUSED SEATED CALF RAISE:
15@50kg ( +10 kg )
15@50kg ( +10 kg )
15@50kg ( +10 kg )
-LOL @+10kg (25%), still solid.
SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand ( +1 rep )
10@20kg each hand ( +1 rep )
9@20kg each hand
-Very nice.
SEATED LATERAL RAISE MACHINE:
12@25kg
12@25kg
12@25kg
-Should have added
STANDING CABLE TORSO TWISTS:
15 each side @ 30lbs
15 each side @ 30lbs
15 each side @ 30lbs
-Best so far i think.
Alright, im done. Off to skiing.
All went very well those ~2 months, back feels ultra healed, core feels armored, achieved some nice overall strength gains, at a nice fitness condition too. #happy
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^ Thanks, I meant if 160 spm is normal, searched it, is absolutely normal.
ya it's normal. 160 is on the "low end" but still normal. it'll increase naturally most likely. 175-185 is probably the avg race SPM. i used to be in the 180's. now i'm always in the 190's, even for longer races. it just increased naturally for me.
-
^ Thanks, I meant if 160 spm is normal, searched it, is absolutely normal.
ya it's normal. 160 is on the "low end" but still normal. it'll increase naturally most likely. 175-185 is probably the avg race SPM. i used to be in the 180's. now i'm always in the 190's, even for longer races. it just increased naturally for me.
Yup, just checked my race (PR) log: average was 166 and max was 181, makes sense.
Alright, so I'm back, ski was excellent. I dare to say i was at my best overall skiing condition ever. Strong legs, strong core, strong body, good fitness level, it was amazing. This old fart still has some good juice left lol.
Came back Wednesday midnight ( skied every day from previous Saturday to Wednesday ) , left 2 days off, got back at it this Saturday.
2 March 2019
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
BENCH PRESS:
10@55kg
10@55kg
10@55kg
10@55kg
-Harder than last time, rusty.
INCLINE BENCH DB FLY:
12@16kg per hand
12@16kg per hand
12@16kg per hand
-Little rusty here too but better.
SEATED DB CURL:
10 each hand @ 16kg
10 each hand @ 16kg
10 each hand @ 16kg ( +1 rep )
9 each hand @ 16kg ( +1 rep )
-LOL, progress? idk how.
SEATED EZ BAR PREACHER CURL:
12@25kg
12@25kg
12@25kg
-Same with last time, hard.
SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs
-Best so far. Probably core was still training while skiing.
SEATED BACK EXTENSION MACHINE:
20@125lbs
20@125lbs
20@125lbs
-Same here, very strong, almost easy, might up next time.
-
6 March2019
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
DEAD HANG PULLUPS:
10@BW
10@BW
8@BW
8@BW
SEATED CHEST SUPPORTED ROWS:
12@45kg
12@45kg
12@45kg
DIPS:
12@BW ( +1 rep )
11@BW
10@BW
10@BW
TRICEPS ROPE PUSHDOWN:
12@90lbs
12@90lbs
12@90lbs
SLANT BENCH LEG RAISE:
23@BW
20@BW
20@BW
45 DEGREES BACK EXTENSION:
20@BW
20@BW
20@BW
Rusty again. Everything except dips was difficult, last time i did this workout same loads/reps were strong, almost easy. Oh well, was expected, at least i got the weights/reps.
-
9 March 2019
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
SQUAT:
10@70kg
10@70kg
10@70kg
10@70kg
-Very hard. Some ROM compromise. Quads started cramping at the end. More rusty than expected.
DB LUNGE:
-Skipped, legs were fried from squats.
PAUSED SEATED CALF RAISE:
15@50kg
15@50kg
15@50kg
-Strong.
SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand ( +1 rep )
-Very nice for so rusty.
SEATED LATERAL RAISE MACHINE:
12@25kg
12@25kg
12@25kg
-Hard but solid.
STANDING CABLE TORSO TWISTS:
15 each side @ 30lbs
15 each side @ 30lbs
15 each side @ 30lbs
-Very good.
No squat since 22 Feb , last activity for legs was skiing @27 Feb, so they got fried. Should have gone easier. Logging this ~3 days later, previous 2 days werea nightmare, got way too sore, I am talking about real pain, semi limping, having to assist with hands to get up etc. The usual stuff. Much better today.
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12 March 2019
Bodyweight@session : ~84,5kg
Soreness : quads still fried
Injuries/aches : none
BENCH PRESS:
10@55kg
10@55kg
10@55kg
10@55kg
-Solid, back to pre-ski status.
INCLINE BENCH DB FLY:
12@16kg per hand
12@16kg per hand
12@16kg per hand
-Solid here too. But can't add, 18s seem too much. I am progressing ROM/slow execution for now.
SEATED DB CURL:
10 each hand @ 16kg
10 each hand @ 16kg
10 each hand @ 16kg
9 each hand @ 16kg
-Harder than last week.
SEATED EZ BAR PREACHER CURL:
12@25kg
12@25kg
12@25kg
-Easier than last week. But still can't up.
SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs
-Ok.
SEATED BACK EXTENSION MACHINE:
20@125lbs
20@125lbs
20@125lbs
-Ok.
Need more frequency. Need to run. Come on, step it up!!!
-
14 March2019
Bodyweight@session : ~84,5kg
Soreness : some chest and biceps
Injuries/aches : none
DEAD HANG PULLUPS:
10@BW
9@BW ( -1 rep )
8@BW
8@BW
-Weak for some reason.
SEATED CHEST SUPPORTED ROWS:
12@45kg
12@45kg
12@45kg
-Weak here too, that load was getting easy and this time it was a struggle.
DIPS:
12@BW
12@BW ( +1 rep )
11@BW ( +1 rep )
11@BW ( +1 rep )
-Strong.
TRICEPS ROPE PUSHDOWN:
12@90lbs
12@90lbs
12@90lbs
-Very strong, easiest ever here, can up.
SLANT BENCH LEG RAISE:
23@BW
23@BW ( +3 reps )
20@BW
-Very strong.
45 DEGREES BACK EXTENSION:
25@BW ( +5 reps )
25@BW ( +5 reps )
20@BW
-Very strong.
Weak back, strong triceps & core. Weird.
-
16 March 2019
Bodyweight@session : ~84kg
Soreness : lats and abs, minor
Injuries/aches : none
SQUAT:
10@70kg
10@70kg
10@70kg
10@70kg
-Improved but still not where it was before ski. Not happy with depth. Considering changes ( get load down, go to full squats again, maybe front squats? ).
DB LUNGE:
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
-Nice.
SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand
-Harder than last week actually.
SEATED LATERAL RAISE MACHINE:
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
-Very nice.
STANDING CABLE TORSO TWISTS:
15 each side @ 30lbs
15 each side @ 30lbs
15 each side @ 30lbs
-I think i can finally up.
-
18 March 2019
Bodyweight@session : ~84,5kg
Soreness : quads
Injuries/aches : none
BENCH PRESS:
10@55kg
10@55kg
10@55kg
10@55kg
-Very solid, could up, next time.
INCLINE BENCH DB FLY:
12@16kg per hand
12@16kg per hand
12@16kg per hand
-I can up here too.
SEATED DB CURL:
10 each hand @ 16kg
10 each hand @ 16kg
10 each hand @ 16kg
10 each hand @ 16kg ( +1 rep )
-Ultra hard for some reason.
SEATED EZ BAR PREACHER CURL:
12@25kg
12@25kg
12@25kg
-Best so far. Still challenging though.
SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs
-Ok.
SEATED BACK EXTENSION MACHINE:
20@125lbs
20@125lbs
20@125lbs
-Strong.
MUST.START.RUNNING.
-
19 March 2019
Bodyweight@session : ???
Soreness : still some quads , abs, very little chest shoulders and biceps
Injuries/aches : none
RUN 5KM @ 29m
Awesome! Again detrained, first cardio activity since ski trip ( 3 weeks ago ), only second run of the year. Wasn't even going max, it was close to max but it was consciously buffered the whole time. Even in the end that i picked up the tempo, i deliberately kept it from max. Id say it was 90%-95%.
Very happy about this, ~28 minutes was my PR when i dropped the ~25' race , so throwing an easy random 29 out of nowhere makes me optimistic about going (well) below 25 before summer.
:ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:
(https://i.imgur.com/EXdSvOp.jpg)
-
21 March2019
Bodyweight@session : ~84kg , bleh
Soreness : quads and calves from running. some abs
Injuries/aches : none
DEAD HANG PULLUPS:
10@BW
9@BW
8@BW
8@BW
-Wasn't feeling it. Wanted to be stronger. Second workout without progress.
SEATED CHEST SUPPORTED ROWS:
12@45kg
12@45kg
12@45kg
-Solid, stronger than last time. But not ready to up.
DIPS:
12@BW
12@BW
11@BW
11@BW
-Same with pullups, got the reps but wasn't feeling as strong as i wanted.
TRICEPS ROPE PUSHDOWN:
12@100lbs ( + 10 lbs )
12@100lbs ( + 10 lbs )
11@100lbs ( + 10 lbs ) , ( -1 rep )
-Finally upped. Damn it got very hard @100.
SLANT BENCH LEG RAISE:
25@BW ( +2 reps )
23@BW
20@BW
-Very strong.
45 DEGREES BACK EXTENSION:
15@BW+5kg ( +5 kg ) , ( -10 reps )
15@BW+5kg ( +5 kg ) , ( -10 reps )
14@BW+5kg ( +5 kg ) , ( -6 reps )
-Woot, weighted back extensions now, spine looks strong!
Weaker than what i wanted on the core lifts. Was coming off a bad sleep and very tiring day though.
-
23 March 2019
Bodyweight@session : ~83kg ,whaaaaat???
Soreness : lats and abs, minor
Injuries/aches : none
FRONT SQUAT:
8@20kg
8@30kg
8@40kg
5@50kg
ATG BACK SQUAT:
10@40kg
10@50kg
5@60kg
-So i tried front squats that are supposedly better for back. They were much more upright, alright, but i felt more tension in my back.
Then i decided its been long enough to try full squats again. Win, they were very solid and with no bugging/stress at all.
Alright, im back at them, will slowly and carefully progress them, but im back.
DB LUNGE:
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
-Nice, legs were dead from the big volume of squatting tryouts but still got them well.
SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand
-Strong and solid.
SEATED LATERAL RAISE MACHINE:
12@27,5kg
12@27,5kg
12@27,5kg
-Very strong, can up.
STANDING CABLE TORSO TWISTS:
15 each side @ 40lbs ( +10 lbs )
15 each side @ 40lbs ( +10 lbs )
13 each side @ 40lbs ( +10 lbs ) , ( -2 reps )
-The damn machine has 10lbs increments. Would prefer to do 35lbs. 40 was very challenging, but i did well anyway.
-
I am switching workout plan. Bored of this old one, want to raise focus in running, plus it needs update with the back improvement ive had:
- Gym days cycle will be two days. If i need to do more than two in a week then i will just redo day 1 etc
- Bringing back the 'old' scheme for those gym days: Main leg , assistance leg, push, pull.
- Keeping the core training
- Goal of 3 running sessions per week, hoping for 4.
Gym day 1 :
ATG BACK SQUAT : ramp up sets of 8 until i can't do 8 super solid reps.
DB LUNGE : 3x12
BENCH PRESS : 4x10
DEAD HANG PULLUPS : 4xF
WEIGHTED CRUNCH MACHINE : 3x20
WEIGHTED BACK EXTENSION MACHINE : 3x20
Gym day 2:
ROMANIAN DEADLIFT : Ramp up ultra solid deep sets of 8 reps.
BSS : 3x12
DIPS : 4xF
DEAD HANG CHINUPS : 4xF
SLANT BENCH LEG RAISE : 3x20
45' HYPEREXTENSIONS : 3x20
8) :headbang:
So ideally it would go like
Monday : Gym day 1
Tuesday : Run
Wednesday :Gym day 2
Thursday : Run
Friday : rest? redo gym day 1? run?
Saturday : rest? redo gym day 1? run?
Sunday : rest ? run?
Monday : gym day 2
etc
Some bad news:
Thought the spring major running event ( similar to the one i did in Autumn ) was end of April, it is 14 April and the registration is over. FFUUUUUUUUUUUUUUUU
Im probably running a small 5K event this Sunday but not prepared at all for it.
So unless i find other events, it will be just a personal battle until October. FML.
Goals until end of July : 25-ish 5K at my course ( which reflects to ~23-ish race ) - sub-hour 10K - 4'30'' 1km split.
-
27 March 2019
Bodyweight@session : ~84,25kg
Soreness : none
Injuries/aches : none
RDL:
10@20kg
8@30kg
8@40kg
8@50kg
8@60kg
8@70kg
5@80kg
-Very strong. Expected weaker. Ultra solid. Also deep, bar well bellow knee, mid chin level.
BSS:
-Skipped, did't want to fry my untrained pchain bc of that race on Sunday.
BENCH PRESS:
10@57,5kg ( +2,5 kg )
10@57,5kg ( +2,5 kg )
10@57,5kg ( +2,5 kg )
8@57,5kg ( +2,5 kg ) , ( -2 reps )
-Very strong.
DEAD HANG PULLUPS:
10@BW
8@BW ( -1 rep )
7@BW ( -1 rep )
7@BW ( -1 rep )
-The cost of doing those as third exercise vs prime ( first ).
SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs
-Strong.
SEATED BACK EXTENSION MACHINE:
-Skipped. Wanted to see the clear RDL effect on spine.
-
28 March 2019
Bodyweight@session : ???
Soreness : fried hamstrings , medium sore abs, some sore chest and lats
Injuries/aches : none
RUN 6KM @ 36:03
Awesomeness again. Was too sore at hamstrings and abs, so chose to go just a click faster than comfortable. That landed around 6'/km which is amazing for me. Looks like there is some strong memory in running, much stronger than weights. Picked up the pace at 5th km ( but not even close to max ) to just prove myself i can break 30mins 5km at will now, which happened indeed. Even 6th km which was supposedly done 'slow-ish' was still 6'15''.
Lets see how this goes this year, very interesting so far.
(https://i.imgur.com/9rP4aK0.jpg)
-
30 March 2019
Bodyweight@session : ~85kg
Soreness : hamstrings still quite a bit. also some abs and calves
Injuries/aches : none
ATG BACK SQUAT:
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg ( +3 reps )
4@70kg ( extra set )
-Great
DB LUNGE:
-Skipped. Wamt some leg freshness for Sunday's race.
SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand
-Strong and solid.
DEAD HANG CHINUPS:
8@BW
8@BW
8@BW
8@BW
-Hard, havent done those for months. Very solid though.
SEATED STATIONARY BIKE:
25 minutes, ~12km
Low impact, nice and easy, just wanted a good blood flow and a cardio stimulus equal to tomorrow's 5km race.
-
Thought the spring major running event ( similar to the one i did in Autumn ) was end of April, it is 14 April and the registration is over. FFUUUUUUUUUUUUUUUU
ahhh that sux.
Im probably running a small 5K event this Sunday but not prepared at all for it.
So unless i find other events, it will be just a personal battle until October. FML.
Goals until end of July : 25-ish 5K at my course ( which reflects to ~23-ish race ) - sub-hour 10K - 4'30'' 1km split.
you do the 5k today?
hopefully the hamstrings healed up a bit more lol, racing with sore hamstrings (and especially quads) sucks.
pc!
-
^^^ Race was yesterday ( Sunday ), AM, about 20 hours after this last logged workout. Squats & easy long bike worked. Hamstrings were fine. Not sure about quads, they felt fine, they got fried during the event but still not sure how much of that was from the squatting and how much from the event itself, read log and see graph below:
31 March 2019
RACE DAY:
4.47km @ 23:20 ( watch time, electronic time not yet published, waiting. )
That was one weird course. First of all, who designs a 5K race to be 4.5km? Besides that, it had a lot of downhill ( which i knew ), but also some serious uphill parts.
First 400-500m was uphill, for a total rise of 30-40m. Didn't know that. I was at around 5'20''/km at the beginning, too fast, slowed down to around 6'/km to reach around 5'50'' average on top.
Then until ~3km it was mostly downhill ( only a small 100-200m uphill section but not too steep ). I was doing those downhill parts at 4:5x ( PR level ).
A little after 3K there was this 100-200m steep uphill part ( 20m rise or more in 100-200m ). That was a killer.
Then the remaining, around 1km, was intense downhill ( 50m + drop ). Logged a couple of PRs there, last 500m @ 4'47'' pace , max pace 4'25''.
Overall weird, didn't know how to handle those long downhills. I ended up kinda braking. Now ( next day ) shins are destroyed, very sore glutes and abs too.
I imagine i should have opened the stride length and try to float fast through the downhill sections, tried it but couldn't make it, felt i was going too fast to handle.
You can see the 3 uphills clearly at the graph below ( and their impact on speed ). Looks like a struggle, building up speed a downhills, hitting a wall at uphills, restart lol.
Was fun overall. If i get more experienced in handling downhill i might record some serious PRs there next year. Rare chance to record a sub 20 'official 5K race time' even if it's 4,5 actually, lol
(https://i.imgur.com/BoApmoo.jpg)
-
damn that sounds like a fun & tough course lmfao. good work!
i like to just relax on the downhill, ie not trying to accelerate, not trying to slow down, just right there in the middle letting gravity do the work. so i go harder uphill, neutral downhill.
and ya, shins/quads/knees can get wrecked going too fast downhill. you don't really feel the affects of it at the time, but later on in the race you def can, and certainly the next day(s).
pc!
-
I know how you feel with the race distance getting messed up. My best '5K' was sub-20 (~18m35s or so), but the course was 300m short. I'm sure I could have still slipped under but I'll never know... :'(
From my n=1 cross-country experience (and when I did hill training for sprints), as adarq said^, the middle ground is where you want to be for downhill: too much braking and my knees/quads got sore, and as downhill running is overspeed running, running too fast will wreck your hamstrings in a way you probably don't want for a long XC run. For short uphill stretches(~200-400m), I found it was actually less painful (and probably less calories burnt perhaps) to accelerate up the hill hard and maintain that momentum for as long as possible to get over it faster, than just running my regular pace, if that makes sense. I always saved up my bursts for the start of the hills, and then mostly free-wheeled on the downhill.
-
^^^ Thanks for the info guys. Yes, i think i was breaking more than i should at downhill, from being afraid i shouldn't go faster than i should. I got the idea right but didn't find the sweet spot. Hamstrings and knees were fine, quads felt tired but they were fine by the end of the day, but shins got destroyed just like you said adarq. The next 2 days they were seriously hurting. I am talking about real pain, almost making me limp. Acole i agree about uphills, that's what i intuitively do too i think, i give an effort burst at the beginning and then let it carry me to whatever pace it can.
Overall it was a fun and... different race, sth like x-country on asphalt lol. Definitely going again next year.
3 April 2019
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : shins still hurt a bit but minimal now
RDL:
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg
8@70kg
8@80kg ( +3 reps )
-Very strong. Extremely happy with back condition.
BSS:
-Damn it, this time i actually forgot them!
BENCH PRESS:
10@57,5kg
10@57,5kg
10@57,5kg
10@57,5kg ( +2 reps )
-Strong.
DEAD HANG PULLUPS:
10@BW
9@BW ( +1 rep )
8@BW ( +1 rep )
7@BW
-Nice.
SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs
SEATED BACK EXTENSION MACHINE:
20@125lbs
20@125lbs
20@125lbs
-Thinking this ( or back extensions ) is an overkill on DL days. Thinking of replacing them with just woodchoppers and leave the crunches & extensions for squat day. Should add some planks at running days if possible. Will see.
-
4 April 2019
Bodyweight@session : ???
Soreness : hamstrings, chest, lats, abs, lower back. All very mild, this allmost sweet DOMS
Injuries/aches : shins still a bit tender. >90% though.
RUN 6KM @ 40:36
Wanted to do a nice & easy 'recovery' run. Went at a pace that would be comfortable, resisted picking it up, actively slowed it down at downhill parts.
That landed at an average km pace of 6'45'', pretty cool. Wasn't taxing at all, could go for much longer distance like that.
Also very happy with pacing consistency, fastest km was 6'42'' and slowest was 6'48'' , very steady!
-
6 April 2019
Bodyweight@session : ~85kg
Soreness : dont remember, i think nonw
Injuries/aches : none
ATG BACK SQUAT:
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg
6@70kg ( + 2 reps )
2@80kg ( extra set )
-Alright, 2 ultra solid ATG reps @80kg, very sweet. Gonna continue this, i missed low rep high intensity so much, Next stop : 1*BW.
DB LUNGE:
-Skipped again, dammit, gotta start doing them.
SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand
-Strongest ever. I can try 22s next time if i feel good.
DEAD HANG CHINUPS:
10@BW ( + 2 reps )
10@BW ( + 2 reps )
8@BW
8@BW
-Nice.
STANDING CABLE TORSO TWISTS:
15 each side @ 40lbs
15 each side @ 40lbs
15 each side @ 40lbs ( + 2 reps )
-Strongest ever here, nice.
-
9 April 2019
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
RDL:
8@20kg
8@40kg
8@60kg ( +10 kg )
8@70kg ( +10 kg )
8@80kg ( +10 kg )
6@85kg ( +10 kg ) , ( -2 reps )
-Awesome. 4 months ago i needed half a minute ( including much pain and frustration ) to get out of bed, now i am repping BW nice and easy. Grateful!
Could do all the reps @85 , or even @90, but i quit the minute i feel i am losing even a tiny bit of form. Going for AELS president ;D
SMITH MACHINE BSS:
8 each leg @ 25kg
8 each leg @ 30kg
8 each leg @ 35kg
-Haven't done those forever so wanted to check weights. 35 felt too hard ( duh!) , will do all sets with 30 next time and move up from there.
BENCH PRESS:
10@57,5kg
10@57,5kg
10@57,5kg
10@57,5kg
-Very nice but need one more time before i do 60kg.
DEAD HANG PULLUPS:
9@BW ( -1 rep )
8@BW ( -1 rep )
8@BW
8@BW ( +1 rep )
-Weak for some unknown reason.
SEATED CRUNCHES MACHINE:
SEATED BACK EXTENSION MACHINE:
-Skipped those to do the switch i was saying ( wood-choppers at DL day, crunches & extensions on squat day )
-
10 April 2019
Bodyweight@session : ???
Soreness : hamstrings 2/5. glutes already fried, quads ( inner ) hurting too, BSS is a killer! chest and lats 1/5
Injuries/aches : none
RUN 6KM @ 38:51
Nice & easy 'recovery'/anti-DOMS run again. Pace was 'comfortable' again, this time it was hovering around 6'35''/km ( 10 seconds faster than last week ).
Picked it up at the last km to get the average below 6'30'' ( total under 39' ) , i did 5'55'' pretty easy. Awesome.
Also that was all done in bad weather, cold and windy, last 1.5 km was under rain too. Very happy to have my comfortable-sore-rainy-cold pace down to 6'30''.
-
11 April 2019
Bodyweight@session : ~84kg, unexplained low
Soreness : still glutes but less now, a little hamstrings, also some abs and traps (?!)
Injuries/aches : none
SEATED DB CURL:
10 each hand @16kg
10 each hand @16kg
10 each hand @16kg
10 each hand @16kg
SEATED EZ BAR PREACHER CURL:
12@25kg
12@25kg
12@25kg
DIPS:
10@BW
10@BW
10@BW
10@BW
TRICEPS ROPE PUSHDOWN:
12@100lbs
12@100lbs
11@100lbs
DB SHRUGS:
12@22kg each hand
12@22kg each hand
12@22kg each hand
SEATED STATIONARY BIKE:
20mins , ~10km
-Was very easy, barely sweated. Improvement in fitness is starting to show.
Weather got too bad ( those damn spring storms ) so went to the gym and improvised. Did the arms stuff i was doing in previous program, plus shrugs. Then some bike.
Was fun, might keep that for when i want a third gym day in the week.
-
13 April 2019
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
ATG BACK SQUAT:
8@20kg
8@40kg
8@50kg
8@60kg
6@70kg
3@80kg ( +1 rep )
-Ultra solid again. Wanted more though. Wanted 8@70 and at least 4@80. Plan is whenever i reach 5 reps at top set i am adding weight.
DB LUNGE:
-Skipped again, felt glutes needed some rest
SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand
-Probably should have done 22s.
DEAD HANG CHINUPS:
10@BW
10@BW
8@BW
8@BW
-Same reps with last time but i felt stronger.
SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs
SEATED BACK EXTENSION MACHINE:
20@125lbs
20@125lbs
20@125lbs
-
Some bad news:
1) I somehow must have sprained my left ankle. Haven't run yet but i feel it when walking etc. Weird, i don't remember twisting it. It's very mild but its there.
2) Im down with the flu or some other virus, FML, again nothing too much but still can't train/run etc, dosing up drugs and multivitamins and food and rest lol.
Now some good ones:
Got the electronic results from my last race, gun time was 23:04 , net time was 22:57. Sub 23 biatch!!! oh wait, it was 4,5km :uhhhfacepalm: Average pace was 5:01 , :personal-record:
Ranking : 63/430 overall , 33/154 age group ( M 18+ , there were no other classes, duh ) , only 5 people above me were older.
Not bad! :lololol: :ibrunning:
-
Some bad news:
1) I somehow must have sprained my left ankle. Haven't run yet but i feel it when walking etc. Weird, i don't remember twisting it. It's very mild but its there.
2) Im down with the flu or some other virus, FML, again nothing too much but still can't train/run etc, dosing up drugs and multivitamins and food and rest lol.
daaamn! heal up/recover quick.
Now some good ones:
Got the electronic results from my last race, gun time was 23:04 , net time was 22:57. Sub 23 biatch!!! oh wait, it was 4,5km :uhhhfacepalm: Average pace was 5:01 , :personal-record:
Ranking : 63/430 overall , 33/154 age group ( M 18+ , there were no other classes, duh ) , only 5 people above me were older.
Not bad! :lololol: :ibrunning:
63/430 is solid. moving up the ladder! :ibrunning: :ibrunning: :ibrunning:
-
Some bad news:
1) I somehow must have sprained my left ankle. Haven't run yet but i feel it when walking etc. Weird, i don't remember twisting it. It's very mild but its there.
2) Im down with the flu or some other virus, FML, again nothing too much but still can't train/run etc, dosing up drugs and multivitamins and food and rest lol.
daaamn! heal up/recover quick.
Thanks man! Both are going very good but it looks like ill need a couple more days off. It would be fine but next week is Easter week here, more imposed offs. FML.
Now some good ones:
Got the electronic results from my last race, gun time was 23:04 , net time was 22:57. Sub 23 biatch!!! oh wait, it was 4,5km :uhhhfacepalm: Average pace was 5:01 , :personal-record:
Ranking : 63/430 overall , 33/154 age group ( M 18+ , there were no other classes, duh ) , only 5 people above me were older.
Not bad! :lololol: :ibrunning:
63/430 is solid. moving up the ladder! :ibrunning: :ibrunning: :ibrunning:
Yup, not bad at all. Wasn't prepared at all for that race, plus it was morning and i was coming from a poor sleep night, 4 hours or so.
Here's the distribution of times:
Winner did 14:15 , #28 20' , #98 25' , #180 30' , #255 35' , #304 40'
A time around 20' is very doable if fresh and well prepared for that race ( plus knowing the course ). Cheers to next year!
-
wow, 14:15 is very, very quick. projects to 15:50 or so over the full distance.
-
^^^
Well it is a very good time anyway, but keep in mind that it was a very fast, mostly downhill course.
After the first uphill ~500m that had about ~20m of vertical raise, the rest 4km had a vertical drop of ~90m. About ~70m net drop for the whole race.
-
3 June 2019
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
RUN 5km @ 33:30
Went 'comfortable'. Average km pace landed at 6'41'' , happy with that, was afraid id be slower.
Was ultra rusty as expected. Lungs and legs were fine for it but the whole system was not ready, like 'dude, WTF are you doing, why are we running 5K after 50 days of zero exercise?'
What??? ;D
-
3 June 2019
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
RUN 5km @ 33:30
Went 'comfortable'. Average km pace landed at 6'41'' , happy with that, was afraid id be slower.
Was ultra rusty as expected. Lungs and legs were fine for it but the whole system was not ready, like 'dude, WTF are you doing, why are we running 5K after 50 days of zero exercise?'
What??? ;D
hah nice. just jump right back in it. :ninja: :ibrunning:
-
hah nice. just jump right back in it. :ninja: :ibrunning:
Lol yes but that comes with a prize: got extremely sore legs ( mostly VMOs ) and abs (!). Talking about real DOMS , as if i've lifted heavy.
6 June 2019
Bodyweight@session : ???
Soreness : quads, glutes, calves, abs
Injuries/aches : none
RUN 6km @ 43:50
Went slow, wanted even slower but couldn't do it, kept picking up the pace whenever i lost focus in pacing ( which is often when going slow ).
Average pace was just over 7' for the first 5km ( i was aiming for 7'20'' to 7'30'' ) , then just walked fast the last km so ended up with a total average km pace of 7'17''.
-
hah nice. just jump right back in it. :ninja: :ibrunning:
Lol yes but that comes with a prize: got extremely sore legs ( mostly VMOs ) and abs (!). Talking about real DOMS , as if i've lifted heavy.
hah ya. expected that.
:ibrunning: :trolldance: :ninja:
-
8 June 2019
7km @ 49:53
Wanted 'comfortable' but it was too hot and humid so i ended up going between comfortable and slow. Still rusty.
9 June 2019
1KM warmup ( strides, stretches, jog )
5KM TIME TRIAL @ 30:02
0.5KM cooldown walk
TOTAL : 6.5km @ 44:17
-Meh, im an idiot, I started tracking from the beginning, so when i went into the time trial i had no idea of my pacing. Went too fast ( first 2 kms 5:39 and 5:55 ) so gassed out around 3.5. Had to walk a bit to catch my breath. Then finished strong ( 5'31'' last km ) to break the 30 mins 'barrier', lost it by 2 seconds, dammit!.
I gotta improve but i gotta be patient too, it is 6 days that i got back into this after 50 days of absolutely zero workouts.
-
10 June 2019
Bodyweight@session : ~84kg
Soreness : idk, none? legs are kinda tired/sore but all over, no specific sore muscle.
Injuries/aches : none
INCLIDE DB PRESS:
Work up to 10@17.5kg each hand
WIDE GRIP LAT PULLDOWN:
Work up to 10@145lbs
SINLE LEG BOX SQUATS:
Work up to 8 each leg @ BW+15kg
CRUNCHES : 2x15
45' HYPERSEXTENSIONS : 2x15
So , the story is that my gym closed permanently out of the sudden. The subscription remain is transferable to a few other cooperating gyms but all this happened 1 week after i stopped going, so i learned it 1,5 month later. That means the 'good' gyms that were offering subscription transfer were 'sold out' ( the positions were limited ). I found one that fits my needs but its not very convenient, especially now that i still have tons of work, my free time is limited.
So, i decided that for the time being ( bball season is over , main focus is running ) , i will use my work's gym. It is a small gym with just the basics, what you'd find in a hotel. No squat rack, no bench , no olympic bars. But its still good for just doing some stuff and of course it is ultra convenient. So imma go with this for a while and see how it works.
-
that is a bummer. i still mourn the first gym i went to in DC. they had to close it because of a dispute with their landlord. by then they'd grown, opening bigger branches in a couple of other neighborhoods, but the original place was just the best. any kind of equipment you could want, a regulation basketball court, and small enough that i knew both the owners. a real community. RIP balance kalorama.
-
damn that sucks.
more running tho :ibrunning:
-
Yes it sucks. Its just like LBSS says, Ive been there too many years, was used to the space, the people, the 'rythm' of it, everything.
Anyway, i like this new shift to running. Its been too long with the vert thing. Of course im still after leg strength and whatever it offers athletically. But i can benefit from shifting to running as main focus for a while, improve fitness, body composition etc. Still strength training but not as main element.
So my goal is this October's 5K ( the same event i run last year ). Minimum goal : 23:45 ( 4:45 average ). Will be more than delighted if i can get close to 22:30 ( 4:30 average ) which could bring me at top 10 of age group ( 1200+ people ). Let's see how it goes.
-
13 June 2019
-RUN 2.5 km uptempo ( like 90% ) , average pace 5'45''
-Jog 500m
-C1 : Hill sprint 300m @ 90% , around 1'15''
-C1 : Walk back
C1 info : 4 rounds
-Cooldown Jog 600m
TOTAL : 6KM @ 43:28
Been reading a few 5K training plans. They are all very similar. Each week they include a 5K run, a longer slower run and a fartlek/tempo/hill sprint run. That's what i like doing anyway if you look back at my running logs and it make sense too: increase aerobic capacity with longer runs, increase anaerobic with sprints, improve 5K tempo handing with 5K itself.
Ok, for the next 1,5 month im just gonna do whatever sessions if feel like every time i go out. Then it is summer holidays. Then, ill have 8-10 weeks to prepare for the race, im gonna do it more structured then.
-
13 June 2019
-RUN 2.5 km uptempo ( like 90% ) , average pace 5'45''
-Jog 500m
-C1 : Hill sprint 300m @ 90% , around 1'15''
-C1 : Walk back
C1 info : 4 rounds
-Cooldown Jog 600m
TOTAL : 6KM @ 43:28
nice!
Been reading a few 5K training plans. They are all very similar. Each week they include a 5K run, a longer slower run and a fartlek/tempo/hill sprint run. That's what i like doing anyway if you look back at my running logs and it make sense too: increase aerobic capacity with longer runs, increase anaerobic with sprints, improve 5K tempo handing with 5K itself.
yup. and just easy runs mixed in if possible.
pretty solid way of training for it.
Ok, for the next 1,5 month im just gonna do whatever sessions if feel like every time i go out. Then it is summer holidays. Then, ill have 8-10 weeks to prepare for the race, im gonna do it more structured then.
pretty cool.
the hunt for top10 age group in a fast 5k starts now. :ibrunning: :wowthatwasnutswtf: :highfive:
-
^^^
Yes, i will treat the longer runs as easy runs. If i get to running 4xweek i will be able to do to longer runs, one easy and one uptempo, along with the 5K and the tempo/fartlek.
14 June 2019
Bodyweight@session : 83kg. Weird, i look and feel heavier. Hope the scale has error, im also way too unlean for that BW.
Soreness : none
Injuries/aches : none
SEATED DB OHP: 4x10
-Max set was 17.5kg dbs
PULLUPS : 5, fail
SEATED CABLE ROW : 4x10
-To weak to do pullup sets. Dont remember the loads at rows.
TRICEPS ROPE PULLDOWN : 3x12
SEATED BICEPS DB CURLS : 3x12 , top set was 15kg dbs
Then played around with kettlebel goblet squat. Couldn't get this shit to feel right. Not sure i'll insist. Maybe give it a couple more tries with oly shoes.
I'm still weak at the weights, plus i gotta get used to the new machines/DBs/bars mechanics. Using ramp-up for now, when i establish working loads ill log more detailed.
-
17 June 2019
RUN 7KM @ 52:20
Finally got down the "easy run" right. Didn't lose focus/pick up the pace at all, kept it at the planned 7:30/km. Nice and easy and relaxed all the way, very very cool.
-
18 June 2019
Bodyweight@session : ~83,5kg
Soreness : none
Injuries/aches : none
PAUSED ATG SQUAT:
10@7,5kg
10@17,5kg
10@27,5kg
10@37,5kg
FRONT SQUAT 5@47,5kg
BACK SQUAT AGAIN : 10@37,5
-No squat rack so it is : deadlift, power clean, push-press, lower behind neck, do the squat reps, push press , put down.
Worked well generally. Weight is too low but doing 10 paused reps kinda makes up for it.
Didn't feel strong enough to do all that sequence with 47,5 kg so just cleaned it and then did front squats.
Also, who constructs a 7,5kg barbell for fucks sake?
SEATED HORIZONTAL PRESS MACHINE:
10@20kg
10@25kg
10@30kg
10@35kg
10@40kg
10@45kg
-Is that exercise any good or should i dump it and do bench DB press? Problem with the latter is that i get to 25s pretty soon and then it gets too difficult/risky to set-up.
WIDE GRIP LAT PULL DOWN:
10@35kg
10@41kg
10@47kg
10@53kg
8@59kg
-So this machine has 6kg/13lbs plates, so there is no way to do normal numbers in any metric system. Why? Because fuck it, that's why! ;D
-
19 June 2019
Bodyweight@session : ???
Soreness : abductors 4,5/5 , quads, glutes chest 4/5 , lats 3,5/5
Injuries/aches : none
FARTLEK : 5km @ 33:44
Initial plan was to do 6km in [500m slow jog / 1km run @80-90% max] fashion.
But at the second run i felt fresh and fast and most of that km it is downhill and also im a dick so went for the 1km PR.
Smashed it, 4:42, :personal-record: :personal-record: :personal-record: :ibrunning: Very impressive, previous was 4:55. Im not even near to peak condition and i was sore AF too. Crazy!
Then of course i was dead, recovery was walking instead of jogging, next sprint was 500-600m instead of 1km and then i canceled the 6th last km, did 250m run-250walk for the remaining distance to 5km and called it a day. Oh well.
Here is the graph, which is incorrect actually, those sprints are the end are 2 not 3 , i guess GPS lost signal during the first of the two and it made them look like two or sth? Whatever.
(https://i.imgur.com/7mdAgyL.jpg)
-
great work!
sometimes gotta go for it when you feel good lol, especially this far out from the race.
-
^^^ Yes, that's a great thing, i can do whatever i feel like now. Gonna get strict later as planned
20 June 2019
Bodyweight@session : 84kg
Soreness : insanely sore abductors, 5/5, they got worse, limping!. chest lats quads and glutes minimal, barely 1/5
Injuries/aches : none
SEATED DB OHP:
10@10kg each hand
10@12,5kg each hand
10@15kg each hand
10@17,5kg each hand
-Strong.
SEATED CABLE ROWS:
10@29kg
10@35kg
10@41kg
10@47kg
-6kg plates at this machine too, dafuq?!?
TRICEPS ROPE PULLDOWN :
12@17kg
12@17kg
10@23kg
-6kg plates here too. Increment is too big for 17kg, 35%. Would like to have smaller steps.
SEATED DB CURLS:
12 each hand @ 10kg
12 each hand @ 12,5kg
10 each hand @ 15kg
-Run out of gas at last set.
SLANT BENCH LEG RAISE : 3x15
45' BACK EXTENSION :3x15
-
23 June 2019
Bodyweight@session : 84kg
Soreness : none
Injuries/aches : none
RUN 6KM @ 41:25
-Went out to do 7km in 'comfortable' pace. Felt great, first 3 kms were around 6'30'' easy, but around 3,5-4 it became too hard. Wanted to quit at 5 but just switched it to slow and jogged another km. I blame the weather, although i went out at 10pm , it was 30 C / 85 F and 50% humidity. Definitely the most sweaty workout of the year, besides much lower effort than others.
It is all fine, just keep adding mileage, no wasted workouts, no imminent goals, it will all pay out in in time.
-
24 June 2019
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
PAUSED ATG SQUAT:
10@12,5kg ( +5kg )
10@22,5kg ( +5kg )
10@32,5kg ( +5kg )
10@42,5kg ( +5kg )
FRONT SQUAT 5@47,5kg
-Again , didn't feel confident to pushpress 47,kg being tired. Good progress sthough.
SEATED HORIZONTAL PRESS MACHINE:
10@20kg
10@25kg
10@30kg
10@40kg ( +5kg )
10@45kg ( +5kg )
10@50kg ( +5kg )
-Nice progres.
WIDE GRIP LAT PULL DOWN:
10@35kg
10@41kg
10@47kg
10@53kg
10@59kg ( +2 reps )
-I hate the cable feel, chain is so much better. Ill do a couple more sessions and go back to pull-ups.
-
26 June 2019
Bodyweight@session : didn't check
Soreness : none
Injuries/aches : none
SEATED DB OHP:
10@10kg each hand
10@12,5kg each hand
10@15kg each hand
10@17,5kg each hand
-Strong, should have done heavier early sets.
TRICEPS ROPE PULLDOWN :
12@17kg
12@17kg
10@23kg
-23kg is still way to heavy.
SEATED DB CURLS:
12 each hand @ 12,5kg ( +2,5 kg )
12 each hand @ 12,5kg
10 each hand @ 15kg
-Little stronger.
TREADMILL:
500m , disgusted, i hate treadmill with passion, stopped. :ninja:
STATIONARY BIKE:
10km @ 20 minutes
-
28 June 2019
Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none
RDL:
10@20kg
10@30kg
10@40kg
10@50kg
10@60kg
8@70kg
5@80kg
-Deep, controlled, upright, perfect RDLs!
DIPS:
10@BW
8@BW
8@BW
7@BW
-Wow, rusty. Very weak.
DEAD HANG CHINUPS:
6@BW
6WBW
5@BW
CHINUP GRIP LAT PULLDOWN :12@53kg
-Weak and rusty here too, had to finish with pulldown since i felt so tired that id get max 4 BW chins.
30 June 2019
Bodyweight@session : ?
Soreness : hamstrings, glutes, abs, lower back, chest, traps, lats, arms. wrecked!
Injuries/aches : none
RUN 7km @ 50:19
Doing 3 new exercises ( RDL-dips-chins ) after 2 months wrecked me. Everything was ultra sore, so this running workout had no hope of 'pushing'.
Treated it as blood-flow/recovery run instead, went slow-ish, just a tad slower than 'comfortable' which landed just over 7'/km.
Good news is that lungs felt very fresh the whole time, had very good breaths, it was only leg soreness that was holding me back, it felt like a level-up for this period.
-
1 July 2019
Bodyweight@session : ~84,5kg
Soreness : hamstrings still like 2/5 and glutes 1/5
Injuries/aches : none
PAUSED ATG SQUAT:
10@10kg ( -2,5 kg )
10@30kg ( +7,5 kg )
10@35kg ( +2,5 kg )
10@40kg ( -2,5 kg )
FRONT SQUAT 3@50kg ( +2,5 kg ) , ( -2 reps )
-Nice. Switched loads to be 'round', the bar is 7,5 and last time i added 2,5 each side at the beginning instead of 1,25.
Might ditch the top FS set, im too tired when get there. Will just add a second set of highest load i can OHP and do 10 reps.
SEATED HORIZONTAL PRESS MACHINE:
10@30kg ( +5kg )
10@40kg ( +10kg )
10@45kg ( +5kg )
10@50kg ( +5kg )
10@50kg
-Strong.
WIDE GRIP LAT PULL DOWN:
10@41kg ( +6kg )
10@47kg ( +6kg )
10@53kg ( +6kg )
10@53kg
10@59kg
-Strong.
It is starting to come back. Nice.
-
3 July 2019
Bodyweight@session : ~83,5. Fluctuating like crazy, funny but rational ( on-off runs & carbs )
Soreness : abductors (!)
Injuries/aches : none
SEATED DB OHP:
10@12,5kg each hand ( +2,5 kg )
10@15kg each hand ( +2,5 kg )
10@17,5kg each hand ( +2,5 kg )
10@17,5kg each hand
-Nice.
SEATED DB CURLS:
12 each hand @ 12,5kg
12 each hand @ 15kg ( +2,5 kg )
10 each hand @ 15kg
-Little stronger.
-Nice.
TRICEPS ROPE PULLDOWN :
12@17kg
12@23kg ( +6 kg )
10@23kg
-Nice.
DB SHRUGS : ( new exercise )
12@20kg each hand
12@20kg each hand
12@20kg each hand
-Nice.
STATIONARY BIKE:
15km @ 30 minutes ( +5 km )
-Nice.
Nice.
-
4 July 2019
Bodyweight@session : n/a
Soreness : abductors still some abductors. also some shoulders and traps
Injuries/aches : none
Fartlek/tempo workout:
-C1a: Slow jog 500m
-C1b : Run 1km @90%
-C1 info : 2 rounds
-Walk 200-300m
C2a: 300m hill sprint @ 90%
C2b: walk back
C2 info : 4 rounds
-Walk 400-500m to round it up to 6km
Total : 6km @ 44:47
Exhausting but enjoyable workout. Managed my tempos very well, i mean the buffering, fast kms were around 5:20 pace , uphill sprints around 5:00.
Again this was done at 30C/85F and 55%humidity despite almost 11pm.
(https://i.imgur.com/Y7VHvgg.jpg)
-
5 July 2019
Bodyweight@session : dont remember
Soreness : dont remember
Injuries/aches : none
RDL:
10@20kg
10@30kg
10@40kg
10@50kg
10@60kg
8@70kg
5@80kg
-Same with last time. Extremely solid.
DIPS:
10@BW
9@BW ( +1 rep )
9@BW ( +1 rep )
8@BW ( +1 rep )
-Improved volume and form.
DEAD HANG CHINUPS:
7@BW ( +1 rep )
7WBW ( +1 rep )
6@BW ( +1 rep )
CHINUP GRIP LAT PULLDOWN :16@53kg ( +4 reps )
-Nice progress. Still not strong enough to do enough volume on chins only though.
-
11 July 2019
Bodyweight@session : ?
Soreness : none
Injuries/aches : none
PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
10@50kg
SEATED HORIZONTAL PRESS MACHINE:
10@35kg ( +5kg )
10@40kg
10@45kg ( +5kg )
10@50kg
10@55kg ( +5kg )
WIDE GRIP LAT PULL DOWN:
10@41kg
10@47kg
10@53kg
10@59kg ( +6 kg )
10@59kg
-
12 July 2019
Bodyweight@session : ~84,5
Soreness : quads, abductors, glutes, chest, lats
Injuries/aches : none
SEATED DB OHP:
10@12,5kg each hand
10@15kg each hand
10@17,5kg each hand
10@17,5kg each hand
SEATED DB CURLS:
12 each hand @ 12,5kg
12 each hand @ 15kg
10 each hand @ 15kg
TRICEPS ROPE PULLDOWN :
12@17kg
12@23kg
12@23kg ( +2 reps )
-Nice.
DB SHRUGS:
12@20kg each hand
12@20kg each hand
12@20kg each hand
STATIONARY BIKE:
10km @ 20 minutes ( -5 km )
-Short on time so less distance. But much better breaths, 5km/10' was easiest so far.
Same loads and reps with last week but all felt a bit better. Pretty nice.
-
15 July 2016
RUN 6km @ 39:36
First time this season that it was kinda cool when running ( 24C/75F) and 'comfortable' km pace dropped to 6:30 despite not having run for 11 days.
Weather is affecting running much more than i thought , 24/75 vs 30/85 are different realms!!!
-
Also....
(https://i.imgur.com/k5ycSx3.png)
10 awesome years in this awesome forum , :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:
-
17 July 2019
Bodyweight@session : 84,5kg
Soreness : none
Injuries/aches : none
PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
10@50kg
-Same with last week. Pretty solid. Can do heavier of course but can't clean & jerk it to setup. No rack squatting is BS.
SEATED HORIZONTAL PRESS MACHINE:
10@40kg ( +5kg )
10@45kg ( +5kg )
10@50kg ( +5kg )
10@55kg ( +5kg )
10@55kg
-Stronger.
WIDE GRIP LAT PULL DOWN:
10@41kg
10@47kg
10@53kg
10@59kg
10@59kg DEAD HANG PULLUPS 6@BW
-Stronger.
-
18 July 2019
Bodyweight@session : n/a
Soreness : mostly abductors , some chest, lats, quads, glutes
Injuries/aches : none
-RUN 3km @ 5'45'' average km pace
C1a: walk 300m
C1b: 300m hill sprint @ 90%
-C1 info : 4 rounds
-Slow jog the remaining ~400m to round it up to 6km
Total : 6km @ 41:58
Went out to do a 5K time trial. Was keeping the sub 6 pace comfortably lungs-wise but legs were too tired from squatting, around 2.5km quads started burning and abductors almost cramping.
Could push it but saw no reason to do so, switched plan, did 4 rounds of uphill tempos. That was probably more taxing but the walking recovery made it easier at the moment.
Abductors got even more sore afterwards, was actually limping and couldn't move my leg without pain. They are fine now ( next noon ). Why do my abductors get destroyed from squatting? Is it normal or am i doing something wrong.
-
Also....
(https://i.imgur.com/k5ycSx3.png)
10 awesome years in this awesome forum , :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:
just a few months ahead of me. not many people still around from the earliest days. adarq (obviously), joe, you, me, stamos, cowed... i think that's it.
-
hah sick dude.
damn.. 10 years. nuts. "congrats" (hah). :highfive: :highfive: :highfive:
happy that you and so many others are still on here. i love how we keep the journals going, documenting the highs & lows of training etc, and occasional life stuff.
Also....
(https://i.imgur.com/k5ycSx3.png)
10 awesome years in this awesome forum , :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:
just a few months ahead of me. not many people still around from the earliest days. adarq (obviously), joe, you, me, stamos, cowed... i think that's it.
ya hah. 2009 crew is small, but 2010 crew is still pretty close to the start. 2010 crew like scoob, kingfish, gukl, zetz. hope i'm not leaving any1 out.
-
Double or nothing guys, let's see how the crews do in July 2029 :o 8) :lololol:
22 July 2019
Bodyweight@session : 84,5kg
Soreness : none
Injuries/aches : none
PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
10@50kg
-Felt even more solid.
SEATED HORIZONTAL PRESS MACHINE:
10@40kg
10@45kg
10@50kg
10@55kg
10@60kg ( +5kg )
-Nice.
WIDE GRIP LAT PULL DOWN:
10@47kg ( +6kg )
10@53kg ( +6kg )
10@59kg ( +6kg )
10@59kg ( +6kg )
DEAD HANG PULLUPS 6@BW
-Very nice.
STATIONARY BIKE:
15km @ 30 minutes
-
23 July 2019
Bodyweight@session : n/a
Soreness : quads , glutes , chest, lats, traps (?)
Injuries/aches : none
RUN 8km @ 59'48''
That is season distance and duration :personal-record:
Wanted to do this as a long easy slow recovery run. Goal pace was 7'30'' ( so duration 60' ) , got awesomely accurate at that ( 12'' faster lol ).
Kinda worked too, felt wrecked when i ended, but now ( next day ) legs feel very recovered.
-
24 July 2019
Bodyweight@session : ~84kg
Soreness : none?
Injuries/aches : none
SEATED DB OHP:
10@15kg each hand ( +2,5 kg )
10@17,5kg each hand ( +2,5 kg )
10@17,5kg each hand
10@17,5kg each hand
SEATED DB CURLS:
12 each hand @ 12,5kg
12 each hand @ 15kg
11 each hand @ 15kg ( +1 rep per hand )
TRICEPS ROPE PULLDOWN :
12@23kg ( +6 kg )
12@23kg
12@23kg
DB SHRUGS:
15@20kg each hand ( +3 reps )
15@20kg each hand ( +3 reps )
15@20kg each hand ( +3 reps )
STATIONARY BIKE:
10km @ 20 minutes
Very nice, getting well on track lately. Summer vacation is just around the corner though so it wont last.
-
25 July 2019
Bodyweight@session : n/a
Soreness : none? a bit tight legs maybe
Injuries/aches : none
RUN 5KM @ 28'20''
That is of course season 5K :personal-record:
Also, it is the second fastest 5K ever at this course ( best ever is 27'54'' ).
This was 100% effort. Lack of 5K time trial was evident, i held up some strength for the finish ( you can see it in the graph too ) but i released it too late, like for the last 300m, ended up with some juice left, could/should have pushed for at least double that distance.
(https://i.imgur.com/QhkiVeE.jpg)
-
good work man!
-
^^^ Thanks Andrew!
26 July 2019
Bodyweight@session : a little over 85kg, whaaaattt???
Soreness : none
Injuries/aches : none
RDL:
10@20kg
10@30kg
10@40kg
10@50kg
10@60kg
8@70kg
5@80kg
DIPS:
10@BW
9@BW
9@BW
9@BW ( +1 rep )
-Improved volume and form.
DEAD HANG CHINUPS:
7@BW
7WBW
6@BW
CHINUP GRIP LAT PULLDOWN :17@53kg ( +1 rep )
Alright that was it for this 'season'.
Stated goals in the beginning was to hit sub 25' 5K , sub 60' 10k , complete a half marathon even walking.
Also some weightroom goals that i wont even state coz i failed all by far.
Couldn't have done much better considering the spine injury in December.
Almost got the 5K two times, one pre (25:15) and one post ( 22:57 4,5K , projecting 25:10 ) injury, both at races, not even close when training alone.
Didint even run 10K at any time ( max was 9 ) let alone the half marathon.
Time to recharge batteries. Talk 'soon'...
:almostascoolasnyancat:
-
^^^ Thanks Andrew!
26 July 2019
Bodyweight@session : a little over 85kg, whaaaattt???
Soreness : none
Injuries/aches : none
RDL:
10@20kg
10@30kg
10@40kg
10@50kg
10@60kg
8@70kg
5@80kg
DIPS:
10@BW
9@BW
9@BW
9@BW ( +1 rep )
-Improved volume and form.
DEAD HANG CHINUPS:
7@BW
7WBW
6@BW
CHINUP GRIP LAT PULLDOWN :17@53kg ( +1 rep )
Alright that was it for this 'season'.
Stated goals in the beginning was to hit sub 25' 5K , sub 60' 10k , complete a half marathon even walking.
Also some weightroom goals that i wont even state coz i failed all by far.
Couldn't have done much better considering the spine injury in December.
Almost got the 5K two times, one pre (25:15) and one post ( 22:57 4,5K , projecting 25:10 ) injury, both at races, not even close when training alone.
Didint even run 10K at any time ( max was 9 ) let alone the half marathon.
Time to recharge batteries. Talk 'soon'...
:almostascoolasnyancat:
had some great runs even with the injury setbacks etc. hopefully next season less tweaks, then you'll get that 10k and probably feel fit enough for a half.
pc man! enjoy the time off.
-
SUP??? 8)
23 August 2019
Bodyweight@session : 84,2kg
Soreness : none
Injuries/aches : none
PAUSED ATG SQUAT:
10@BW
10@10kg
10@20kg
10@30kg
10@40kg
10@50kg
-Strict pauses, 1 second or more. Very nice.
SEATED HORIZONTAL PRESS MACHINE:
10@35kg ( -5 kg )
10@40kg ( -5 kg )
10@45kg ( -5 kg )
10@50kg ( -5 kg )
10@60kg
-Those were done paused too. Nice.
WIDE GRIP LAT PULL DOWN:
10@41kg ( -6kg )
10@47kg ( -6kg )
10@53kg ( -6kg )
10@59kg ( -6kg )
10@59kg
-Stcict and paused here too.
Pretty well for 1 month of absence.
Checked that night 5K event that i have as big milestone. Thought it was end of October but it is at the 19th. 57 days left, training for the big PR at it begins NOW!
-
26 August 2019
Bodyweight@session : ???
Soreness : legs still sore from weights last Thursday. Abdouctors/adductors, glutes and quads.
Injuries/aches : none
Dew point : 22'C (32'C / 55%RH )
RUN 5KM @ 33'50''
JOG 1KM @ 8'
Went out to do a 5K at 'comfortable' pace to see where i am. Landed at 6'45'' average km pace. Not bad at all considering the weather was awful, i've run in those conditions again but last night it felt worse.
-
27 August 2019
Bodyweight@session : 84,5kg
Soreness : legs sore all over
Injuries/aches : none
PAUSED ATG SQUAT:
10@40kg ( +30 kg )
10@40kg ( +20 kg )
10@40kg ( +10 kg )
10@40kg
SEATED HORIZONTAL CHEST PRESS MACHINE:
10@50kg ( +15 kg )
10@50kg ( +10 kg )
10@50kg ( +5 kg )
10@50kg
WIDE GRIP LAT PULL DOWN:
10@53kg ( +12 kg )
10@53kg ( +6kg )
10@53kg
10@53kg
Last week's ramp-up top set = this week's working load for all sets. Niiiiceeeee.
-
28 August 2019
Bodyweight@session : ???
Soreness : legs destroyed. mostly VMOs and glutes ( 4.5/5). Chest and lats very sore too.
Injuries/aches : none
Dew point : 13'C (30'C / 36%RH )
SLOW RUN 6KM @ 44'57''
Pumping up the volume at the 2nd workout of the season annihilated my legs. The usual stuff, pain at every muscle contraction, a little limping etc. Chest and lats destroyed too, chest hurting even while running, just from the strides vibration.
Had no other option than a slow recovery run. Pity coz the dew point was good today. Oh well, no rush.
-
A left trapezoid pull-strain , a 3-days-gastrenteritis with a trap re-injury and a weekend away later ( aka 2 weeks forced derail ):
11 September 2019
Bodyweight@session : ???
Soreness : none
Injuries/aches : left trap @ 95% or so
Dew point : 17'C (25'C / 60%RH )
SLOW RUN 5KM @ 37'29''
Went out to do a slow run and check A) if my ( feeling healed ) trap can handle it B) at what state my lungs and legs are detrained
The good news : trap didnt bug at all, i can run at will. And that wasn't granted at all, the first week i felt pain when walking and breathing, as if the back of the ribs were broken.
The bad news : this very slow 7'30''/km pace felt really challenging and difficult. Dew point was bad ok, but it should be easier. Maybe just a bad day, we'll see next time.
Only 40 days left till the race, gotta step my game up.
-
13 September 2019
Bodyweight@session : ???
Soreness : none
Injuries/aches : left trap @ 95% or so
Dew point : 8'C (27'C / 30%RH )
-RUN 3km @ 6'52'' average km pace
Walk ~200m
C1a: 200m hill sprint @ 90%
C1b: walk back 200m
-C1 info : 3 rounds
-Slow jog the remaining ~200m to round it up to 4,5km
TOTAL : 4.5km @ 33'08''
Huge improvement. Went 'comfortable' at the run which landed a little below 7'/km. Felt easier than what 7'30'' felt two days ago. HIIT was nice too.
Dew point was insanely better though so maybe that is what matters most...
-
13 September 2019
Bodyweight@session : ???
Soreness : none
Injuries/aches : left trap @ 95% or so
Dew point : 8'C (27'C / 30%RH )
-RUN 3km @ 6'52'' average km pace
Walk ~200m
C1a: 200m hill sprint @ 90%
C1b: walk back 200m
-C1 info : 3 rounds
-Slow jog the remaining ~200m to round it up to 4,5km
TOTAL : 4.5km @ 33'08''
Huge improvement. Went 'comfortable' at the run which landed a little below 7'/km. Felt easier than what 7'30'' felt two days ago. HIIT was nice too.
Dew point was insanely better though so maybe that is what matters most...
nice! those mixed sessions are effective.
-
^^^ Yes they do. Race is in 1 month, gotta up the intensity, tempos and fartleks + slow long runs for recovery FTW.
Oh and some weights! ;D
16 September 2019
Bodyweight@session : 84kg
Soreness : none
Injuries/aches : none
PAUSED ATG SQUAT:
10@10kg ( -30 kg )
10@20kg ( -20 kg )
10@30kg ( -10 kg )
10@40kg
SEATED HORIZONTAL CHEST PRESS MACHINE:
10@40kg ( -10 kg )
10@45kg ( -5 kg )
10@50kg
10@55kg ( +5 kg )
WIDE GRIP LAT PULL DOWN:
10@41kg ( -12 kg )
10@47kg ( -6 kg )
10@53kg
10@53kg
SLANT BENCH LEG RAISE:
3x15 @ BW
45' BACK EXTENSIONS:
3x15 @ BW
Started easy. Not at all in the mood for pain-at-every-contraction DOMS.
-
17 September 2019
Bodyweight@session : ???
Soreness : quads, glutes, abductors, chest, lats, abs, lower back. FML!
Injuries/aches : left trap @ 95% or so
Dew point : 16'C (26'C / 55%RH )
-RUN 5km @ 32'29''
-Jog/walk 1km @ 8'13''
TOTAL : 6km @ 40'42''
Nice, 'comfortable' pace now dropped to 6'30''. Lungs were up for faster but legs were sore so kept it easy. Dew point was bad again too.
-
18 September 2019
Bodyweight@session : ~84kg
Soreness : still legs lats chest abs and lower back but all diminishing
Injuries/aches : none
SEATED DB OHP:
10@10kg each hand
10@12,5kg each hand
10@15kg each hand
10@15kg each hand
SEATED DB CURLS:
12 each hand @ 12,5kg
12 each hand @ 12,5kg
12 each hand @ 12,5kg
TRICEPS ROPE PULLDOWN :
12@17kg
12@17kg
12@17kg
DB SHRUGS:
12@20kg
12@20kg
12@20kg
STATIONARY BIKE:
7km @ 15 minutes
-
19 September 2019
Bodyweight@session : ???
Soreness : legs still sore, also abs and lower back, new DOMS biceps and traps
Injuries/aches : none
1½ hours full court basketball.
Back at the hardwood , last time was late November 2018, early December i had the spine injury.
Got destroyed, stamina-wise, forgot how demanding basketball is. I thought i was at a good fitness condition but im not even close. Couldn't even move afterwards and im a next day lol.
On the bright side, this is a cardiovascular training that i could never replicate while running, so 1 week day of that should help the 5K training too.
Back/spine was fine, although i think that subconsciously i was holding back the jumps and back-powered-block outs, not a lot, like buffered at 90%. At some point i realized it ( it became conscious ) but thought it was wise so kept it. No rush.
Finally, damnnnn, i love playing ball so much, grateful i can still do it.
-
20 September 2019
Bodyweight@session : ~84kg
Soreness : sore all over from bball previous day
Injuries/aches : none
RDL:
10@10kg
10@30kg
10@40kg
10@50kg
10@60kg
-Nice and easy. Ultra strict/solid.
DIPS:
8@BW
8@BW
8@BW
8@BW
-Rusty, limited ROM.
SEATED CABLE ROW:
4x10@???
-Dont remember the weights. Must have been 41kg?
PLANKS:
2x45 seconds side
45 seconds left
45 seconds right
PRONE SUPERMAN:
3x20
21 September 2019
Bodyweight@session : ???
Soreness : none?
Injuries/aches : none
Dew point : 16'C (26'C / 55%RH )
-RUN 5km @ 30'52''
-Jog/walk 1km @ 8'7''
TOTAL : 6km @ 38'59''
Went 'comfortable', picked it up unintentionally at third km and then intentionally at the last one. Broke 31m easy, that was not even close to time trial.
Imma start doing one time-trial from now on for the 4 remaining weeks till race, or pretty close to it , with the goal of breaking 1 minute each week. This week im braking 30' , next 29, next 28 and final 27 for the PR and the projected sub-25 race result.
-
23 September 2019
Bodyweight@session : ~84.3kg
Soreness : none?
Injuries/aches : none
PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
-Same loads, much more solid and more strict pauses too.
SEATED HORIZONTAL CHEST PRESS MACHINE:
10@45kg ( +5 kg )
10@50kg ( +5 kg )
10@55kg ( +5 kg )
10@55kg
WIDE GRIP LAT PULL DOWN:
10@41kg
10@47kg
10@53kg
10@59kg ( +6 kg )
SLANT BENCH LEG RAISE:
3x15 @ BW
45' BACK EXTENSIONS:
3x15 @ BW
Nice.
-
25 September 2019
Bodyweight@session : ?
Soreness : legs, mostly abductors and glutes. Some chest and lats.
Injuries/aches : none
Dew point : 16' C ( 20' C / 80% RH )
-RUN 5km @ 28'48''
-Jog/walk 1.5km @ 13'22''
TOTAL : 6.5km @ 42'10''
This 5K was pretty close to time-trial. Buffered it at some sections, like 2km in total, but still like 95% or so, was all out at the rest.
Goal for this week was to break 30 minutes, i broke 29. Very nice but still not changing goals, next week's target is still 29 and whatever better comes, ill take it.
-
26 September 2019
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1½ hours full court basketball.
Still totally out of it. Gassing out rather fast, recovery is slow. Feeling a total wreck afterwards. This bad endurance ruins my game too, cant play without breaths, no shit.
Also tried a few jumps. Horrific bad, max touch was sth like 9'10'' , so max vert ( was something between dropstep and 1-step-DLRVJ ) is 23''. Body didn't know how to jump , i was way too stiff. Maybe it is not doing that forever, maybe stiff/sore legs from wights and running the previous days, maybe subconscious buffering to protect spine. The result in any case was hideous and disheartening. Oh well, it is what it is, let's see how it will evolve during the season.
-
27 September 2019
Bodyweight@session : ~85kg
Soreness : bball fatigue all over but less than last week
Injuries/aches : none
RDL:
8@10kg ( -2 reps )
8@30kg , ( -2 reps )
8@50kg ( +10 kg ) , ( -2 reps )
8@60kg ( +10 kg ) , ( -2 reps )
8@70kg ( +10 kg ) , ( -2 reps )
-Strong! Ultra strict/solid again. Switched to 8s so i can add weight, 10s is too slow progress.
DIPS:
8@BW
8@BW
8@BW
8@BW
8@BW ( extra set )
-Much improved ROM. Still room for deeper though.
SEATED CABLE ROW:
10@35kg ( -6 kg )
10@41kg
10@47kg ( +6 kg )
10@47kg ( +6 kg )
10@47kg ( extra set )
-Nice progress.
PLANKS:
2x45 seconds front
45 seconds left
45 seconds right
PRONE SUPERMAN:
3x20
28 September 2019
Bodyweight@session : ???
Soreness : glutes, traps
Injuries/aches : none
Dew point : 18'C (22'C / 75%RH )
-SLOW RUN 7km @ 51'34''
Slow tun worked, HR at the end was 140bpm. However it was way too humid, sweated like crazy.
That damn dew point is ruining my runs but it is what it is, can't expect much better, too much sea too close.
-
30 September 2019
Bodyweight@session : ~84.5kg
Soreness : none
Injuries/aches : none
PAUSED ATG SQUAT:
10@10kg
10@30kg ( +10 kg )
10@35kg ( +5 kg )
10@40kg
10@45kg ( extra set )
SEATED HORIZONTAL CHEST PRESS MACHINE:
10@45kg
10@50kg
10@55kg
10@55kg
10@60kg ( extra set )
WIDE GRIP LAT PULL DOWN:
10@47kg ( + 6kg )
10@53kg ( + 6kg )
10@53kg
10@59kg
10@59kg ( extra set )
-Nice progress everywhere! Starting to feel 'strong' and 'on track' again.
-
Donated blood Tuesday morning so left 2 nights without training.
3 October 2019
Bodyweight@session : ???
Soreness : still some legs from Monday, mostly abductors
Injuries/aches : none
1½ hours full court basketball.
A little bit of progress this time, kinda better breaths. Still whenever i follow 3 plays uptempo i need to skip the next 2.
Also, towards the end i began feeling a bit dizzy after pushing it, probably red blood cells still too low ( bball was 52 hours after donating ).
-
Donated blood Tuesday morning so left 2 nights without training.
nice!! :highfive:
-
4 October 2019
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none
RDL:
8@10kg
8@50 ( +20 kg )
8@60 ( +10 kg )
8@70 ( +10 kg )
8@75 ( +5 kg )
-Great progress.
DIPS:
8@BW
8@BW
8@BW
8@BW
8@BW
-Working on ROM.
SEATED CABLE ROW:
10@41 ( +6 kg )
10@47 ( +6 kg )
10@47kg
10@53 ( +6 kg )
10@53 ( +6 kg )
-Nice progress again.
PLANKS:
2x45 seconds front
45 seconds left
45 seconds right
PRONE SUPERMAN:
3x20
6 October 2019
Bodyweight@session : ???
Soreness : glutes, traps
Injuries/aches : none
Dew point : 10'C (20'C / 54%RH ) , Yasssss!
TEMPO/HIIT workout:
That went like:
2 x 500m jog / 1km sprint
500m walk
3 x 300m uphill sprint / walk back
2 x 200m uphill sprint / walk back
Total : 6km @ 45'10''
Race is in 2 weeks. Not prepared as much as i'd like. Oh well it is what it is. Raising intensity AND volume for 10 days, recovery/tapering the last 3-4 days.
-
Race is in 2 weeks. Not prepared as much as i'd like. Oh well it is what it is.
nice! all good. you'll probably surprise yourself. some extra experience now and you've been thinking about it for a while (which also helps).
Raising intensity AND volume for 10 days, recovery/tapering the last 3-4 days.
yup, good plan.
:ibrunning: :ibrunning: :ibrunning:
-
^Thanks man. Was afraid it is too much intensity / too little tapering, glad you approve.
7 October 2019
Bodyweight@session : ~84.5kg
Soreness : none
Injuries/aches : none
PAUSED ATG SQUAT:
10@10kg
10@30kg
10@40kg ( +5 kg )
10@40kg
10@45kg
SEATED HORIZONTAL CHEST PRESS MACHINE:
10@50kg ( +5 kg )
10@55kg ( +5 kg )
10@55kg
10@55kg
10@60kg
WIDE GRIP LAT PULL DOWN:
10@47kg
10@53kg
10@53kg
10@59kg
10@59kg
Looks like i am approaching current limit strength, progress ( which is already slow with 10-rep sets ) is slowing down. Feeling strong though so its fine, improving a set every time, form, ROM etc, still on progress route.
-
9 October 2019
Bodyweight@session : ???
Soreness : VMOs , glutes, lats, some chest, also shoulders, abs and calves (?!?!?)
Injuries/aches : none
Dew point : 13'C (17'C / 76%RH )
RUN 5K @ 30'8''
JOG 1K @ 8'11''
5K wasn't a time trial but it was pretty close, i'd say i was holding back 5 to 10%. Legs were still sore from Monday's squat, after 3km the uphill sections caused real burn at my VMOs
Weather is now finaly cool, always below 20 at night that i run, but yesterday humidity was at 75%, man that sucks, got tons of sweat.
-
10 October 2019
Bodyweight@session : ???
Soreness : some glutes
Injuries/aches : none
1½ hours full court basketball.
Much improved fitness suddenly. Was a nice surprise. Gassed out at about 20 minutes of play though. After that i had to skip as many plays as i played hard.
No rim jumps. Vert is bad generally. Mediocre. And most of my game was always based on jumping well above average. Most of the joy too , e.g. seeing the fear of being blocked in their eyes.
Im keeping an eye open to see how my body adapts to bball and if i get any hops back, its been 10 months off and now just 4 times i played. It may come back
If it doesn't, im not really sure there is a reason to keep playing, sad but true. Oh well, we'll see, no rush , just noting it.
-
11 October 2019
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none
RDL:
8@20kg ( +10 kg )
8@40kg ( -10 kg )
8@60kg
8@70kg
8@80kg ( +5 kg )
-Great.
DIPS:
9@BW ( +1 rep )
8@BW
8@BW
8@BW
8@BW
-Those felt more deep/strong/solid.
SEATED CABLE ROW:
10@47kg ( +6 kg )
10@47kg
10@53kg ( +6 kg )
10@53kg
10@59kg ( +6 kg )
-Wow, very strong.
12 October 2019
Bodyweight@session : ???
Soreness : glutes
Injuries/aches : none
Dew point : 17'C (21'C / 80%RH ) , booooooo
RUN 5KM @ 28'18'' , second fastest everat this course , so also season :personal-record:
JOG 1KM @ 7'16''
TOTAL: 6KM @ 35'34'' , :personal-record: , first time ever below 36' for 6K.
Now that was one crazy session. It started as a sub-28' time trial attempt. Dew point was horrible though, and 7 hours earlier my system has been...'enhanced' with quite a big amount of alcohol and smoke. Decided to give up at 3KM ( was en route to 27'30'' at that point but dead ). Stopped running, walked about 200m with the intention to catch some breath, do some uphill intervals and call it a day. Then decided to suck it up and continue, to train the mental struggle to finish the damn 5K as fast as you can no matter what. So i resumed and i ended up with my second best time ever at that course i train, under bad conditions and with no warmup. Happy. Also happy about the sub-36 6K.
Sunday was off.
Plan for this week:
Monday : squats , maybe some stationary bike too.
Tuesday : intervals and/or fartlek
Wednesday : warmed up 5K course PR attempt
Thursday : long very slow run
Friday : rest
Saturday : race
-
good sign there! great work.
chill w/ the alcohol/smoke tho until after the race!!! lmao!
-
^Thanks man! Yes, that is part of the final week prep too. I don't drink during the week anyway, smoking is also limited. For this specific week i am pushing both even more.
14 October 2019
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
PAUSED ATG SQUAT:
10@10kg
10@30kg
10@40kg
10@50kg ( +10 kg )
8@55kg ( +10 kg ) , ( -2 reps )
10@40kg ( extra set )
15@30kg ( extra set )
-Best/strongest/highest volume squat workout at this gym.
STATIONARY BIKE : 8km @ 15 minutes
SEATED HORIZONTAL CHEST PRESS MACHINE:
WIDE GRIP LAT PULL DOWN:
-
15 October 2019
Bodyweight@session : ???
Soreness : abductors a lot, quads ( VMOs ) glutes and calves less
Injuries/aches : none
Dew point : 15'C ( 21'C / 70%RH )
-RUN TEMPO 3KM
Target was 6'30'' / 5'30'' / anything sub 5', ideally close to 1km PR ( 4'42'' )
I got 6'26'' / 5'56'' / 4'40'' all time 1km :personal-record: :personal-record: :personal-record: :wowthatwasnutswtf: :ibrunning:
-Walk 500m
C1a: 300m uphill sprint @ 100%
C1b: walk back 300m
-C1 info : 4 rounds
TOTAL : 6km @ 42'22''
Awesome session. Broke my 1km PR. Previous was was in a fartlek too, it was achieved after a slow 500m, this was right after 2 fast km. Very happy.
Sptints felt awesome too. Felt very fast and fit and light on my feet. Max pace at them was 4'11'' which is awesome.
Today is 5K training course PR attempt. Should I ? Race is Saturday night, i think tomorrows planned slow long run and then ~48hrs off till the race are enough to recover./taper Any objections?
-
damn nice! congrats!
if 5k PR attempt is all out, i wouldn't do it. if it's a "Safe PR attempt", ie, not grinding/pushing all out, more comfortable (just because fitness is so much higher), then i'd do it.
grinding pr attempt 3 days from a race could be a bit much.
pc!
-
Ya its as all out as it gets, actually more demanding than the race itself due to bad light, multi surfaces and 100% of the course being inclined, its going up or down, low incline but incline, no part of it is straight.
Glad you replied fast, i gotta go run in 3-4 hours from now, that was crucial!
So what should i do? some kind of tempo/fartlek again, keeping max intensity limited to smaller distances/duration? Maybe repeat yesterday's workout?
-
16 October 2019
Bodyweight@session : ???
Soreness : still abductors. or is it hamstrings from uphill sprints?I don't know
Injuries/aches : none
Dew point : 16'C ( 19'C / 80%RH )
-Slow jog with some strides : 1.5KM @ 12' ( ~8'/km )
-TIME TRIAL 1500M : 7'1'' , destroys previous lifetime PR which was 8 minutes flat :personal-record: :personal-record: :personal-record: :ibrunning: :wowthatwasnutswtf:
-Walk 500m
C1a: 200m uphill sprint @ 80%
C1b: walk back
-C1 info : 3 rounds
-Walk the remaining distance to make it 5K
TOTAL : 5km @ 37'
Cancelled 5K time trial as adviced by adarqui. Decided to do a 1500m one since it doesn't last long, i wanted some intensity. Then some buffered short sprints.
Last time i time-trialed 1500m was about 3.5 years ago, long before the 5K stuff. I was more into < 200m HIIT back then. Still i was chasing 1500m every now and then and couldn't get under 8 minutes, now almost broke 7. Crazy. Also, until 2 days ago my lone 1km PR was 4'42'' now i did 1500m at an average pace of 4'40''. Dew point was 16' too, pretty bad for hard running.
Ok, enough with the intensity, time to recover/taper. Today is a long very slow run and then 48 hours rest till the race.
-
17 October
Slow run 7km @ 52'10''
Humidity was over 80% again so sweated like crazy but it was an easy run as planned. HR a couple of minutes after stopping was 108bpm, nice.
Preparation done. Carrbing up today, light diet tomorrow, race tomorrow night.
Now the bad news : i got my number & chip and i am block 4. WTF!!!! those are supposed to be time-based blocks. Last year at the registration i gave an unofficial best time of 28 minutes and got block 1 , now i gave an official 25 minutes from the same event too and i go to 4??? This year over 20 thousand people have registered ( last year was 18K ) so unless the blocks are numbered opposite or i find a way to get to the 1st block ( maybe begging idk ) , i will have to pass about 10 thousand people ahead of me. All over the place, walking, with kids, baby trolleys etc. All my preparation and the race are rendered invalid.
FFFFFFUUIUUUUUUUUUUUUUUU :raging: :ffffffuuuuuu: :gtfo:
-
16 October 2019
Bodyweight@session : ???
Soreness : still abductors. or is it hamstrings from uphill sprints?I don't know
Injuries/aches : none
Dew point : 16'C ( 19'C / 80%RH )
-Slow jog with some strides : 1.5KM @ 12' ( ~8'/km )
-TIME TRIAL 1500M : 7'1'' , destroys previous lifetime PR which was 8 minutes flat :personal-record: :personal-record: :personal-record: :ibrunning: :wowthatwasnutswtf:
-Walk 500m
C1a: 200m uphill sprint @ 80%
C1b: walk back
-C1 info : 3 rounds
-Walk the remaining distance to make it 5K
TOTAL : 5km @ 37'
Cancelled 5K time trial as adviced by adarqui. Decided to do a 1500m one since it doesn't last long, i wanted some intensity. Then some buffered short sprints.
Last time i time-trialed 1500m was about 3.5 years ago, long before the 5K stuff. I was more into < 200m HIIT back then. Still i was chasing 1500m every now and then and couldn't get under 8 minutes, now almost broke 7. Crazy. Also, until 2 days ago my lone 1km PR was 4'42'' now i did 1500m at an average pace of 4'40''. Dew point was 16' too, pretty bad for hard running.
Ok, enough with the intensity, time to recover/taper. Today is a long very slow run and then 48 hours rest till the race.
ya solid move doing the 1500m instead.
awesome that's a solid PR! you're getting close to that consistent 9 mph.
17 October
Slow run 7km @ 52'10''
Humidity was over 80% again so sweated like crazy but it was an easy run as planned. HR a couple of minutes after stopping was 108bpm, nice.
Preparation done. Carrbing up today, light diet tomorrow, race tomorrow night.
Now the bad news : i got my number & chip and i am block 4. WTF!!!! those are supposed to be time-based blocks. Last year at the registration i gave an unofficial best time of 28 minutes and got block 1 , now i gave an official 25 minutes from the same event too and i go to 4??? This year over 20 thousand people have registered ( last year was 18K ) so unless the blocks are numbered opposite or i find a way to get to the 1st block ( maybe begging idk ) , i will have to pass about 10 thousand people ahead of me. All over the place, walking, with kids, baby trolleys etc. All my preparation and the race are rendered invalid.
FFFFFFUUIUUUUUUUUUUUUUUU :raging: :ffffffuuuuuu: :gtfo:
damn that sucks ;/
i'd talk to a race "official" when there - but not one that's near block 1 (lmao).
tell them you've been planning to try and PR of 21 minutes or something, and want to be in block 1. if they say no, just adarq it & sneak in there. i doubt they would even notice. sometimes you just have to #anarchy
:ninja: :ninja: :ninja:
hope you get in block 1 !
have a gr8 race man!
-
that'd suck if their timing system prevented that though.. ie, if you start in a different block, it doesn't give you an official time etc. eek.
that'd be lame af.
never heard of that happening before though. i could see someone eventually doing it.
-
Thanks man.
I doubt i can manage it officially. Its a chaos down there, 20K people crowding around the start, plus the other ones that don't race but just jump in the course and walk it for fun, plus the others that watch, i would estimate over 50K people. Very official event, the major firing the gun etc. Plus it is ultra strict with registrations, e.g. they end more than 1 month before the race. Best bet is beg the 'guards' ( probably volunteers ) at the blocks entry points. Sneaking is difficult IIRC, but ill keep my eye open for that too.
That would be a badass timing system, to check the participant's block and render invalid entries with gun-vs-race times differences less than the blocks start time differences. But nah, the block is not mentioned anywhere at the results or the person's 'profile', just on the number. I think if i sneak in, im good.
Oh well let's see what happens, im very disappointed and not optimistic though. We'll see. Cheers.
-
Thanks man.
I doubt i can manage it officially. Its a chaos down there, 20K people crowding around the start, plus the other ones that don't race but just jump in the course and walk it for fun, plus the others that watch, i would estimate over 50K people. Very official event, the major firing the gun etc. Plus it is ultra strict with registrations, e.g. they end more than 1 month before the race. Best bet is beg the 'guards' ( probably volunteers ) at the blocks entry points. Sneaking is difficult IIRC, but ill keep my eye open for that too.
That would be a badass timing system, to check the participant's block and render invalid entries with gun-vs-race times differences less than the blocks start time differences. But nah, the block is not mentioned anywhere at the results or the person's 'profile', just on the number. I think if i sneak in, im good.
Oh well let's see what happens, im very disappointed and not optimistic though. We'll see. Cheers.
ah.. you'll be good tho! i have faith in your ninja abilities. :ninja: :ninja: :ninja:
then once you're running, you'll forget about all of that and have a great race.
optimistic!
-
19 October 2019
Bodyweight@session : ???
Soreness : still abductors. or is it hamstrings from uphill sprints?I don't know
Injuries/aches : none
Dew point : 20'C ( 21'C / 90%RH )
RACE DAY : 5KM @ 25'20''
Meh! That is actually 1 second slower than last year at the same race, so i am disappointed although it is practically the same time so it ties my :personal-record:
I got into block 1 after all, wasn't that hard either, just talked the (volunteer) guard into letting me and he was fine with it.
I started the race very fast, i was keeping sub 5' km pace with ease, felt i was buffering too. Around 1.5km i was accelerating a bit, I realized it is too fast but still felt fine, just slowed down a bit to keep some reserves for the finish. Then suddenly, around 2 and 2.5 km i got too tired, too fast, boom! Third km was a disaster ( 1st 4'53'' , 2nd 4'59'' , 3rd 5'27'' ). 4th i was just struggling in an 'oh well, shit happens' state, felt i can't go back to 5' pace, just grinded it in 5'20'' , then for the last i went apeshit and run with all i had ( afraid i was gonna fall some point ) and did 4'45'' , which is actually an in-race lone km :personal-record:
I will blame the horrible dew point for the failure. It was 90% humidity, it was actually visible in the night lights. That is also verified by my overall results:
I got #235 overall / #13 at my age group. Last year with the same time i was #296 overall / #20 age group. FWIW last years dew point was an awesome 8' ( same temperature but 45% humidity ).
Still disappointed , my main goal was to break 25' and the least accepted success was to run a 5K PR, even by 1 second. Failed both.
Oh well, it is what it is. Better luck next year.
:lololol:
-
19 October 2019
Bodyweight@session : ???
Soreness : still abductors. or is it hamstrings from uphill sprints?I don't know
Injuries/aches : none
Dew point : 20'C ( 21'C / 90%RH )
RACE DAY : 5KM @ 25'20''
Meh! That is actually 1 second slower than last year at the same race, so i am disappointed although it is practically the same time so it ties my :personal-record:
I got into block 1 after all, wasn't that hard either, just talked the (volunteer) guard into letting me and he was fine with it.
I started the race very fast, i was keeping sub 5' km pace with ease, felt i was buffering too. Around 1.5km i was accelerating a bit, I realized it is too fast but still felt fine, just slowed down a bit to keep some reserves for the finish. Then suddenly, around 2 and 2.5 km i got too tired, too fast, boom! Third km was a disaster ( 1st 4'53'' , 2nd 4'59'' , 3rd 5'27'' ). 4th i was just struggling in an 'oh well, shit happens' state, felt i can't go back to 5' pace, just grinded it in 5'20'' , then for the last i went apeshit and run with all i had ( afraid i was gonna fall some point ) and did 4'45'' , which is actually an in-race lone km :personal-record:
I will blame the horrible dew point for the failure. It was 90% humidity, it was actually visible in the night lights. That is also verified by my overall results:
I got #235 overall / #13 at my age group. Last year with the same time i was #296 overall / #20 age group. FWIW last years dew point was an awesome 8' ( same temperature but 45% humidity ).
Still disappointed , my main goal was to break 25' and the least accepted success was to run a 5K PR, even by 1 second. Failed both.
Oh well, it is what it is. Better luck next year.
:lololol:
nice to see you got into block 1. i figured you would. volunteers are usually pretty nice about that stuff.
damn your splits were all over the place. way to battle it out - that last km especially :ibrunning:, not easy to do when you're struggling a few km prior.
sounds like you def ran a PR level race given the conditions. maybe do a few more throughout the year.
good work man! way 2 battle it out.
pc!
-
Thanks Andrew!
I concur, it was definitely the most 'hard running' 5K ive ever done, in a race or not.
Should have smashed a few PRs and im still angry i didn't. I blame the following:
-Complete absence of flat course training. Ok, uphill and downhill is 'harder' but you cant train with equivalents, gotta do the real thing too.
-No pacing plan. Should have had a clear one. Goal was 25' so should have aimed it better. e.g. go barely slower at the first 3km, accelerate a bit at 4th, go all out at 5th.
-The dew point was horrible, nothing i could do about that.
-Donating blood 2,5 weeks before the race. Read a few articles, it is not that close but it is still in the window of red blood cells recreation, it takes about 3-4 weeks to get back to 100%.
Aaaand that's a wrap.
21 October 2019
Bodyweight@session : ~84kg
Soreness : body still kinda beat up all over. some distinct glutes soreness
Injuries/aches : none
PAUSED ATG SQUAT:
10@20kg ( +10 kg )
10@40kg ( +10 kg )
10@40kg ( +5 kg )
10@50kg
10@50kg ( -5 kg ) ( +2 reps )
-Massive tonnage progress. Also very strong, more strict pauses. Good stuff.
SEATED HORIZONTAL CHEST PRESS MACHINE:
10@45kg ( -5 kg )
10@50kg ( -5 kg )
10@55kg
10@55kg
10@55kg ( -5 kg )
-2 weeks since last time. Felt weaker.
WIDE GRIP LAT PULL DOWN:
10@47kg
10@53kg
10@53kg
10@59kg
10@59kg
-2 weeks since last time here too but felt strong lol.
Ok i think i want to bulk a bit till Xmas. Pack some muscle. 3 weight days per week, 1 bball and 1 cardio. Then switch focus to running again, some nice races in spring.
-
Stating this here, not to brag, but to be more exposed and obligated to keep it , im quitting smoking.
Ive done it again 2 times, stayed clean for about 4 years each time. Lets see if i can ditch it for good this time.
30 hours clean already , 131K more hours left to go to be clean (15 years ) ! ;D
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Stating this here, not to brag, but to be more exposed and obligated to keep it , im quitting smoking.
Ive done it again 2 times, stayed clean for about 4 years each time. Lets see if i can ditch it for good this time.
30 hours clean already , 131K more hours left to go to be clean (15 years ) ! ;D
that's great news right there. smoking sux :<
keep it up. :highfive:
-
^^^
Thanx man. Yes it does suck and it is all a stupid mind thing. e.g. , last time i quit was around 2005. I started again around 2009, BUT, i have never smoked even one at work. We do have a smoking lounge, so it is not forced that i don;t smoke. I just don't want to, my mind has somehow un-linked work and smoking. Ive never even been tempted. For 10 years!!! But the moment i walk out of work, i become an addicted semi-maniac smoker. How stupid is that? Actually that pattern is the most motivating thing for me to quit for good, it is proof that i don't really need it.
23 October 2019
Bodyweight@session : ~84,5kg
Soreness : legs, lats, chest
Injuries/aches : none
SEATED NEUTRAL GRIP OHP:
10@12,5kg each hand
10@12,5kg each hand
10@12,5kg each hand
10@15kg each hand
10@15kg each hand
SS1:STANDING Z BAR CURLS:
12@15kg
12@20kg
12@20kg
12@25kg
SS2:TRICEPS ROPE PULL DOWN:
12@17kg
12@17kg
12@17kg
12@17kg
DB SHRUGS:
15@17,5kg each hand
15@17,5kg each hand
15@17,5kg each hand
SLANT BENCH LEG RAISE:
3x15@BW
45' BACK HYPEREXTENSIONS:
3x15@BW
Beach work after a long time. Rusty but fun workout. Bis-tris superset was dope, i was almost laughing with myself, like "dude wtf, wonna build guns???"
24 October 2019
Bodyweight@session : ???
Soreness : some minor lats, shoulders, abs
Injuries/aches : none
1½ hours full court basketball.
HOLY SHIT! 3 days without smoking and fitness has magically skyrocket-ed. Didn't gas out at all. Didn't go hard at all plays of course, but still, the difference is chaotic. Literally!
And that is just scratching the surface, in 3 days the only actual change is that the carbon monoxide has been expelled from the body.
The real changes milestones are:
2 weeks : 30% lung function improvement.
1 month : Initiation of lung fibers regeneration
1 year : blood circulation/ lung function/capacity are vastly improved.
GO.GET.IT.
-
^^^
Thanx man. Yes it does suck and it is all a stupid mind thing. e.g. , last time i quit was around 2005. I started again around 2009, BUT, i have never smoked even one at work. We do have a smoking lounge, so it is not forced that i don;t smoke. I just don't want to, my mind has somehow un-linked work and smoking. Ive never even been tempted. For 10 years!!! But the moment i walk out of work, i become an addicted semi-maniac smoker. How stupid is that? Actually that pattern is the most motivating thing for me to quit for good, it is proof that i don't really need it.
good stuff. i need to apply that kind of psychology to my fingernail biting habit. i was good for nearly 2 years but relapsed like 6 months ago.
u also don't smoke (or me bite my fingernails) when we sleep too.
good mental technique. i like it.
23 October 2019
Bodyweight@session : ~84,5kg
Soreness : legs, lats, chest
Injuries/aches : none
SEATED NEUTRAL GRIP OHP:
10@12,5kg each hand
10@12,5kg each hand
10@12,5kg each hand
10@15kg each hand
10@15kg each hand
SS1:STANDING Z BAR CURLS:
12@15kg
12@20kg
12@20kg
12@25kg
SS2:TRICEPS ROPE PULL DOWN:
12@17kg
12@17kg
12@17kg
12@17kg
DB SHRUGS:
15@17,5kg each hand
15@17,5kg each hand
15@17,5kg each hand
SLANT BENCH LEG RAISE:
3x15@BW
45' BACK HYPEREXTENSIONS:
3x15@BW
Beach work after a long time. Rusty but fun workout. Bis-tris superset was dope, i was almost laughing with myself, like "dude wtf, wonna build guns???"
24 October 2019
Bodyweight@session : ???
Soreness : some minor lats, shoulders, abs
Injuries/aches : none
1½ hours full court basketball.
HOLY SHIT! 3 days without smoking and fitness has magically skyrocket-ed. Didn't gas out at all. Didn't go hard at all plays of course, but still, the difference is chaotic. Literally!
And that is just scratching the surface, in 3 days the only actual change is that the carbon monoxide has been expelled from the body.
The real changes milestones are:
2 weeks : 30% lung function improvement.
1 month : Initiation of lung fibers regeneration
1 year : blood circulation/ lung function/capacity are vastly improved.
GO.GET.IT.
damn nice.
-
^Yes, i like such mind tricks, finding the switch, the 'if clause'. I think they can work pretty well for scientists and/or orthologists.
I was biting my nails too, was much easier to quit than smoking lol. But even if you fail, so what? It doesn't cause lung cancer or heart attacks haha.
Good luck though, do the trick. See the code, recognize the if-then-else case, follow the other way. boom, easy :)
25 October 2019
Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none
RDL:
8@30kg ( +10 kg )
8@50kg ( +10 kg )
8@70kg ( +10 kg )
8@80kg ( +10 kg )
6@85kg ( +5 kg ) ( -2 reps )
-Awesome
DIPS:
9@BW
9@BW ( +1 rep )
8@BW
8@BW
8@BW
-Small progress.
SEATED CABLE ROW:
10@47kg
10@53kg ( +6 kg )
10@53kg
10@59kg ( +6 kg )
10@59kg
-Very strong.
-
So this weekend, being 6 days smoke free it was about time to see if this carbon monoxide thing is real or just placebo.
27 October 2019
RUN 5K @ 26'48'' , huge training course lifetime :personal-record: :personal-record: :personal-record: :ibrunning:
Boom! Wasn't even a time trial. Went just 'fast' , to see what would happen, 5'30'' km ( which is the pace for milestone 27'30'' 5K ) pace was definitely buffered, around 3km i realized i can break 27' if i push , i pushed, i PRed, it wasn't even all out, had some reserves at the end and jogged another 1,5km for 'cool-down'.
Previous PR was 27'55'' over one year ago. This season i haven't been able to go under 28' ( best was 28'5'' ).
28 October 2019
RUN 8K @ 53'8'' , :personal-record: :ibrunning:
8K is not a distance ive time trialed a lot, done it a few times, best tine was 54'52''. Have some similar pave 7Ks and 7.5Ks but they are all slower average pace despite the smaller distance, this one is a loud and clear 'longer' distance PR.
Was not a good night for running. Ate late, ate a lot, drunk a lot too. Went out thinking of a long slow run. What i didn't expect was that 6'30'' ish pace would be super easy. Had severe stomach heartburn, should have quit at 5-6km but was shocked of how effortless i was going. Did 8km, could have easily done 10 at that pace ( which would be a 10K PR at around 1:05:00, ive completed 10K only once at 1:09:00 ) but decided to keep it easy and save the 10K for a feeling good day, i recon i can do it sub-60 without it even being an all out effort now.
So it looks like i got a brand new engine without the cigar smoke in my system. A much more powerful engine. All those intervals and fartleks and hill sprints and and and, they were plateauing at the smoke ingredients. It looks like i can really train and improve now, find my own limits, not the limits of the full-of-tar-and-carbon lungs. Can't wait to see more. Gotta pay some attention at not over-training though, this is a dangerous toy, being able to easily break PRs at every attempt at every distance i choose. Gotta buffer it a bit, let time for recovery, lungs are 'new' but legs are the good old rusty ones lol.
-
damn that's nuts about biting fingernails being easier to quit than smoking. never even thought about it tbh.
and ya, biting fingernails is much less worrisome. feels good too fml :<
So this weekend, being 6 days smoke free it was about time to see if this carbon monoxide thing is real or just placebo.
27 October 2019
RUN 5K @ 26'48'' , huge training course lifetime :personal-record: :personal-record: :personal-record: :ibrunning:
Boom! Wasn't even a time trial. Went just 'fast' , to see what would happen, 5'30'' km ( which is the pace for milestone 27'30'' 5K ) pace was definitely buffered, around 3km i realized i can break 27' if i push , i pushed, i PRed, it wasn't even all out, had some reserves at the end and jogged another 1,5km for 'cool-down'.
Previous PR was 27'55'' over one year ago. This season i haven't been able to go under 28' ( best was 28'5'' ).
28 October 2019
RUN 8K @ 53'8'' , :personal-record: :ibrunning:
8K is not a distance ive time trialed a lot, done it a few times, best tine was 54'52''. Have some similar pave 7Ks and 7.5Ks but they are all slower average pace despite the smaller distance, this one is a loud and clear 'longer' distance PR.
Was not a good night for running. Ate late, ate a lot, drunk a lot too. Went out thinking of a long slow run. What i didn't expect was that 6'30'' ish pace would be super easy. Had severe stomach heartburn, should have quit at 5-6km but was shocked of how effortless i was going. Did 8km, could have easily done 10 at that pace ( which would be a 10K PR at around 1:05:00, ive completed 10K only once at 1:09:00 ) but decided to keep it easy and save the 10K for a feeling good day, i recon i can do it sub-60 without it even being an all out effort now.
So it looks like i got a brand new engine without the cigar smoke in my system. A much more powerful engine. All those intervals and fartleks and hill sprints and and and, they were plateauing at the smoke ingredients. It looks like i can really train and improve now, find my own limits, not the limits of the full-of-tar-and-carbon lungs. Can't wait to see more. Gotta pay some attention at not over-training though, this is a dangerous toy, being able to easily break PRs at every attempt at every distance i choose. Gotta buffer it a bit, let time for recovery, lungs are 'new' but legs are the good old rusty ones lol.
if just a week of quitting smoking makes you feel so much better, imagine 6 months etc. crazy.
great stuff!
-
^^^ Thanks again man. Yes, i cant wait to see what happens in the long term. About to buy a garmin fenix 5 that also estimates VO2 max ( based on resting vs max vs idk what HR ), supposed to be a good estimation, nothing like the real test of course but stil good. Pity i didn't have a measurement while smoking to know the real improvement.
29 October 2019
Bodyweight@session : ~84kg
Soreness : some systemic fatigue from smashing running PRs lol
Injuries/aches : none
PAUSED ATG SQUAT:
10@20kg
10@40kg
10@45kg ( +5 kg )
10@50kg
10@55kg ( +5 kg )
-Progress again. Pauses at top set were not that strict, gonna work on than next week.
SEATED HORIZONTAL CHEST PRESS MACHINE:
10@50kg ( +5 kg )
10@50kg
10@55kg
10@55kg
10@60kg ( +5 kg )
-Nice.
WIDE GRIP LAT PULL DOWN:
10@53kg ( +6 kg )
10@53kg
10@59kg ( +6 kg )
10@59kg
10@59kg
-Strong. But not ready for 10@65kg.
-
30 October 2019
Bodyweight@session : ~84,5kg
Soreness : some minor lats, chest
Injuries/aches : none
SEATED NEUTRAL GRIP DB OHP:
10@12,5kg each hand
10@15kg each hand ( +2,5 kg per hand )
10@15kg each hand ( +2,5 kg per hand )
10@15kg each hand
10@17,5kg each hand ( +2,5 kg per hand )
-Great progress.
SS1:STANDING Z BAR CURLS:
12@20kg ( +5 kg )
12@20kg
12@20kg
12@25kg
-Should have gone heavier, rather too easy.
SS2:TRICEPS ROPE PULL DOWN:
12@17kg
12@17kg
12@17kg
12@17kg
-This one is hard, jump is big too ( 6kg plates so next load is 35% heavier ), cant do 12@23kg yet.
DB SHRUGS:
15@20kg each hand ( +2,5 kg per hand )
15@20kg each hand ( +2,5 kg per hand )
15@20kg each hand ( +2,5 kg per hand )
-Strong.
SLANT BENCH LEG RAISE: 3x15@BW
45' BACK HYPEREXTENSIONS: 3x15@BW
Damn it, forgot abs and back! :uhhhfacepalm:
-
31 October 2019
Bodyweight@session : ???
Soreness : legs sore from squats 2 days ago. some overall arms too from yesterday
Injuries/aches : none
1½ hours full court basketball.
10 days smoke-less and the improvement was even bigger. Now chasing fast-breaks all the time. No skipped plays. Not going 100% in all plays of course, but no 'skipping' at all. This is amazing. Also my game is improving, i was not really playing lately, i was gassing out and then just saving whatever i could. Now i have the energy to do things throughout the entire game. And of course the more you attempt the more efficient you get. Found that missing motive to continue playing ( i discussed i might quit a few sessions ago ).
Love it! Now gotta see what will happen with vert.
-
1 November 2019
Bodyweight@session : ~84,7kg
Soreness : none
Injuries/aches : none
RDL:
8@30kg
8@50kg
8@70kg
8@80kg
8@85kg ( +2 reps )
DIPS:
9@BW
9@BW
9@BW ( +1 rep )
9@BW ( +1 rep )
8@BW
SEATED CABLE ROW:
10@47kg
10@53kg
10@59kg ( +6 kg )
10@59kg
10@59kg
Nice workout, small progress everywhere. However i felt too beat-up. Makes sense too, i have been going hard lately, 5 or 6 workouts per week, including race and course PRs in running, season PRs in weight room. Decided to give me all weekend off to recover.
-
4 November 2019
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
PAUSED ATG SQUAT:
10@20kg
10@40kg
10@45kg
10@50kg
10@55kg
-Same loads, improved form/pauses, as planned.
SEATED HORIZONTAL CHEST PRESS MACHINE:
10@50kg
10@55kg ( +5 kg )
10@55kg
10@60kg ( +5 kg )
10@60kg
-Strong.
WIDE GRIP LAT PULL DOWN:
10@53kg
10@59kg ( +6 kg )
10@59kg
10@59kg
10@65kg ( +6 kg )
-Strong.
SLANT BENCH LEG RAISE: 3x20
45' HYPEREXTENSIONS : 3x20
2 days rest = strong comeback at the gym, nice!
-
5 November 2019
Bodyweight@session : ???
Soreness : legs, chest, lats, all minor
Injuries/aches : none
RUN 6KM @ 34:56 :personal-record: :ibrunning:
2 weeks smoke-free today. Went for a 'relaxed' tempo run. Not slow, but not fast either, just comfortable. Shocked that this is now under 6'/km. Huge reserves, kinda cool at the end. Not even that much sweat.
Previous 6K PR was 35:34 and it was done in a 5K PR attempt + 1km jogging after.
What was even more impressive is that lungs felt good for more, it was sore-from-squats legs that slowed me down after 4km.
Ok, i will try to add 1 sub-6' km each time i go run. Sub 60' 10K should happen within a month that way.
-
6 November 2019
Bodyweight@session : ~85.2kg , nice , it is rising
Soreness : legs sore and tired. PRing every run while improving squat comes with a cost.
Injuries/aches : none
SEATED NEUTRAL GRIP DB OHP:
10@15kg each hand ( +2,5 kg per hand )
10@15kg each
10@15kg each
10@17,5kg each hand ( +2,5 kg per hand )
10@17,5kg each hand
-Good progress again. Improvement in form too.
SS1:STANDING Z BAR CURLS:
12@20kg
12@22,5kg ( +2,5 kg )
12@25kg ( +5 kg )
12@25kg
-Nice.
SS2:TRICEPS ROPE PULL DOWN:
12@17kg
12@17kg
12@17kg
12@17kg
-Same loads again but this time they felt easier. I can up a couple of sets next time.
DB SHRUGS:
15@20kg each hand
15@20kg each hand
15@20kg each hand
-More solid. Kinda slower execution. I don't have heavier DBs so i will either add sets or slow down tempo.
Nice fun fast strong workout.
-
7 November 2019
Bodyweight@session : ???
Soreness : quads still sore. some glutes too. arms sore from yesterday, especially shoulders
Injuries/aches : none
1½ hours full court basketball.
Very good fitness again. No subs this time so it was non stopped. Gassed out eventually but that was a little after the 1 hour mark, so that is more than awesome.
On the bad side, vert is still mediocre. I don't know, maybe it is the age, maybe not practicing it, maybe the spine injury... its gone. It sucks big time, im losing blocks and rebounds that i had '100%' sure. Maybe i gotta go out and start jumping, maybe my body just forgot it, or it needs a verification that spine is ok so it can excel all the force it wants. Or else that was it
-
8 November 2019
Bodyweight@session : ~85,3kg
Soreness : none
Injuries/aches : none
RDL:
8@30kg
8@50kg
8@70kg
8@80kg
8@90kg ( +5 kg )
DIPS:
10@BW ( +1 rep )
9@BW
9@BW
9@BW
9@BW ( +1 rep )
SEATED CABLE ROW:
10@53kg ( +6 kg )
10@59kg ( +6 kg )
10@59kg
10@59kg
10@65kg ( +6 kg )
Very strong, good progress everywhere!
10 November 2019
Went for a run, goal was long-ish run, see how far i can go keeping a 6' km pace.
Cons: Was only 4 hours after lunch ( which included consuming half a bottle of red wine ). Also coming from a night out, so add 3 double whiskys probably still in the system.
Pros: good dew point ( 18'C / 66%RH ) , 20 days smoke-less.
Result:
8KM @ 45:29 , huge :personal-record: :personal-record: :personal-record: , previous was 53:08
5KM split : 28:44 , must be in top 5 ever at this course.
6KM split : 34:16 , lifetime :personal-record: , previous was 34:56 last week which i thought was outstanding.
7KM split : 40:04 , lifetime :personal-record: , previous was 46:52
This is ridiculous. I'm literally in shock. 5:40 was a pace i was getting at my pre-race all out 5K time trials, grinding and grunting and feeling beat-up at the end, with a HR over 175. Now i got it going just comfortable. HR at the end was 150bpm. I had soooo much more reserves, i did the last km faster, at 5:24 and that was still buffered. I even snubbed the sub-60 10K which is a major milestone for me, because it seemed so easy that i prefer to do it a day that im feeling better so i can push it and record a real good PR.
Can't find a better description to all this than shocking. Absolutely shocking. The enjoyment of exploring the smoke free capabilities is huge, it will end at some point when i catch up with my natural limits, but i guess that this will go on for a few months as my lung function keeps improving.
Delighted! :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :ibrunning: :ibrunning: :ibrunning: :personal-record: :personal-record: :personal-record:
-
11 November 2019
Bodyweight@session : ~85.4kg
Soreness : none
Injuries/aches : none
PAUSED ATG SQUAT:
10@20kg
10@40kg
10@50kg ( +5 kg )
10@50kg
10@55kg
SEATED HORIZONTAL CHEST PRESS MACHINE:
10@55kg ( +5 kg )
10@55kg
10@60kg ( +5 kg )
10@60kg
10@60kg
WIDE GRIP LAT PULL DOWN:
10@59kg ( +6 kg )
10@59kg
10@59kg
10@65kg ( +6 kg )
10@65kg
Progress is very difficult now. But it is still there.
-
12 November 2019
Bodyweight@session : ???
Soreness : legs, chest, lats
Injuries/aches : none
FARTLEK :
500m jog - 1KM sprint @ 04:28 , lifetime :personal-record: , previous was 4:40
500m jog - 1KM sprint @ 04:34 , would also be PR until 7 minutes ago lol
500m jog - 1KM sprint , didn't time
2x500m jog - 500m sprint , didn't time
500m jog
TOTAL : 7km @ 43'14'' , second fastest ever.
Sore legs from squats. Wet course. Light rain during the run. Sprints not @100%, deliberately buffered. Doesn't matter, :personal-record: :ibrunning: :personal-record: :ibrunning:
Even more impressed from recovery. Didn't have to walk after the sprints, just slow jog, kept moving for the entire 7km and was good for more. Love it.
-
13 November 2019
Bodyweight@session : ~85kg
Soreness : legs sore and tired. mostly glutes. some overall systemic fatigue too. expected.
Injuries/aches : none
SEATED NEUTRAL GRIP DB OHP:
10@15kg each hand
10@15kg each hand
10@17,5kg each hand ( +2,5 kg per hand )
10@17,5kg each hand
10@17,5kg each hand
[SS1a]STANDING Z BAR CURLS:
12@22,5kg ( +2,5 kg )
12@25kg ( +2,5 kg )
12@25kg
12@27,5kg ( +5 kg )
[SS1b]TRICEPS ROPE PULL DOWN:
12@17kg
12@17kg
12@17kg
12@23kg ( +6 kg )
DB SHRUGS:
15@20kg each hand
15@20kg each hand
15@20kg each hand
[SS2a]SLANT BENCH LEG RAISE: 3x20
[SS2b]45' HYPEREXTENSIONS : 3x20
-
14 November 2019
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1½ hours full court basketball.
Very good fitness again. Shoulders died on me after 1 hour though, feeling like lactic acid buildup, was painful to raise them.
Vert is still gone. Trying to get used to that feeling, that it is gone for good, that from now on it will always be just an average indifferent vert. Sucks big time.
-
15 November 2019
Bodyweight@session : ~86,3kg , season high, kinda fake though, water or sth
Soreness : none? just fatigued but low
Injuries/aches : none
RDL:
8@30kg
8@60kg ( +10 kg )
8@70kg
8@80kg
8@90kg
DIPS:
10@BW
10@BW ( +1 rep )
9@BW
9@BW
9@BW
SEATED CABLE ROW:
10@59kg ( +6 kg )
10@59kg
10@59kg
10@65kg ( +6 kg )
10@65kg
-
17 November 2019
RUN 10K @ 56:54 :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning:
Oh boy. Ive run 10K only once again in my life and i did it in 70 minutes. Now 15 minutes faster, done 'comfortable', this was not a time trial.
To make this even more impressive, i didn't carb up, didn't warm up, road was wet ( had just rained ) and relative humidity was over 90%.
Wait, there's more, here are the splits :
5K : 28:00 , third fastest EVER at this course
6K : 33:37 , lifetime :personal-record: , previous was 34:16
7K : 39:25 , lifetime :personal-record: , previous was 40:04
8K : 44:57 , lifetime :personal-record: , previous was 45:29
:wowthatwasnutswtf: :headbang: :ibrunning: :ibrunning: :ibrunning: :almostascoolasnyancat:
-
18 November 2019
Bodyweight@session : ~85.5kg
Soreness : none
Injuries/aches : none
PAUSED ATG SQUAT:
10@20kg
10@40kg
10@50kg
10@50kg
10@55kg
-Same loads. Felt a bit more solid.
SEATED HORIZONTAL CHEST PRESS MACHINE:
10@55kg
10@55kg
10@60kg
10@60kg
10@65kg ( +5 kg )
WIDE GRIP LAT PULL DOWN:
10@59kg
10@59kg
10@65kg ( +6 kg )
10@65kg
10@65kg
-Annoyed with squats. The absence of rack makes them too unconvenient. I don't like to have to HPC and then OHP over 50kg while im doing squats. Feels risky for back. Also makes me lose focus, im doing my reps and im thinking how am i gonna behind-the-neck-OHP at the end.
I think that i from now on will do just 1 set of 50kg and then move to KB single leg box squats.
-In other news, my 'race shoes' arrived. Gonna take them for a ride tonight for some hard running, will attempt PRs of 1km and 1500m. Let's see.
-
-In other news, my 'race shoes' arrived. Gonna take them for a ride tonight for some hard running, will attempt PRs of 1km and 1500m. Let's see.
19 November 2019
-Slow jog 2KM
-SPRINT 1KM @ 100% : 3:56 :personal-record: :personal-record: :personal-record: , broke the 4 minutes milestone , :wowthatwasnutswtf: :headbang: :highfive: :ibrunning:
-Slow jog 1KM
-SPRINT 1500M @ 100% : 6:52 :personal-record: :personal-record: :personal-record: , broke the 7 minutes milestone :wowthatwasnutswtf: :headbang: :highfive: :ibrunning:
-Slow jog/walk 500m
Incredible, just incredible!!! It feels like it is a different person, not me, like i am dreaming of it and not really achieving it. Im looking at the tracker and laugh like an idiot each time. Unreal.
I think i am good for much more : body was feeling beat up. It's been a month that i quit smoking and EVERY running session since then has been a PR, most of them multiple PRs. At the same time every gym session has been season-best performance and off days were only 1 per week. Too much.
Anyway, i am very happy with all that progress and with this outstanding sub-4' km and sub-7' 1500 i am summing it up. I am returning to normal training. No more chase PRs at every run. New smoke-less PRs have been established for all distances, from now on they will be challenged only at planned PR-breaking sessions.
-
21 November 2019
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
SEATED NEUTRAL GRIP DB OHP:
10@15kg each hand
10@17,5kg each hand ( +2,5 kg per hand )
10@17,5kg each hand
10@17,5kg each hand
10@17,5kg each hand
[SS1a]STANDING Z BAR CURLS:
12@25kg ( +2,5 kg )
12@25kg
12@27,5kg ( +5 kg )
12@27,5kg
[SS1b]TRICEPS ROPE PULL DOWN:
12@17kg
12@17kg
12@23kg ( +6 kg )
12@23 kg
DB SHRUGS:
15@20kg each hand
15@20kg each hand
15@20kg each hand
Nice fun strong beach-work day.
Decided not to run 2nd day this week. Skipped bball too. Legs need some rest from the PR madness. Will most probably run at the weekend but will try to keep it light/moderate.
-
22 November 2019
Bodyweight@session : ~85,2kg
Soreness : none
Injuries/aches : none
RDL:
8@30kg
8@50kg
8@70kg
8@80kg
8@90kg
-A little more solid
DIPS:
10@BW
10@BW
10@BW ( +1 rep )
10@BW ( +1 rep )
10@BW ( +1 rep )
-Much stronger.
SEATED CABLE ROW:
10@59kg
10@65kg ( +6 kg )
10@65kg ( +6 kg )
10@65kg
10@65kg
-Much stronger here too.
Noice.
-
-In other news, my 'race shoes' arrived. Gonna take them for a ride tonight for some hard running, will attempt PRs of 1km and 1500m. Let's see.
19 November 2019
-Slow jog 2KM
-SPRINT 1KM @ 100% : 3:56 :personal-record: :personal-record: :personal-record: , broke the 4 minutes milestone , :wowthatwasnutswtf: :headbang: :highfive: :ibrunning:
-Slow jog 1KM
-SPRINT 1500M @ 100% : 6:52 :personal-record: :personal-record: :personal-record: , broke the 7 minutes milestone :wowthatwasnutswtf: :headbang: :highfive: :ibrunning:
-Slow jog/walk 500m
solid!
Incredible, just incredible!!! It feels like it is a different person, not me, like i am dreaming of it and not really achieving it. Im looking at the tracker and laugh like an idiot each time. Unreal.
lmao. :lololol:
-
Shitty weather ( storms ) + a couple of social events (leading to early morning drunk sleeping) + increased workload + a short buisness trip abroad = derail.
Tbh i kinda needed that so i was fine with it, i planned it to be a few days shorter but im still fine with it. Let's kill it till xmas now.
29 November 2019
Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none
PAUSED ATG SQUAT:
10@20kg
10@30kg ( -10 kg )
10@40kg ( -10 kg )
10@50kg
10@55kg ( -5 kg )
-Took it a bit easy to not get destroyed legs.
SEATED HORIZONTAL CHEST PRESS MACHINE:
10@60kg ( +5 kg )
10@60kg ( +5 kg )
10@60kg
10@60kg
10@65kg
WIDE GRIP LAT PULL DOWN:
10@59kg
10@65kg ( +6 kg )
10@65kg
10@65kg
10@65kg
1 December 2019
Bodyweight@session : ???
Soreness : sore legs, mostly quads and glutes. some little chest and lats too
Injuries/aches : none
RUN 7KM @ 40:35
12 days without running. Don't know if that was de-training or recovering. Was hoping to find my set-pace for that distance around 5:5x, gladly it landed at 5:45 easy.
On the bad side , weather is getting winter-ish now. Yesterday it was 5-6 Celsius degrees and strong cold wind. Breathing big amounts of cold air was making my lungs hurt lol.
Gonna have to deploy my ski equipment, e.g. long sleeved base layers, 3/4 compression pants, wind-stopper face buffs.
-
running in cold weather (above freezing) is the best! also, nice to see you making those rapid gains. i bet you could get some of the vert back with dedicated practice, but you're not focused on it right now. that's okay. when you play ball, between being able to jump a little higher and being able to play for an hour without wanting to fall over, which would you take at this point?
-
^Thanks, that's an awesome wrap-up of my last couple of months log in 2 lines! And yes Ill take being able to play the whole game.
2 December 2019
Bodyweight@session : ~85,5kg
Soreness : sore legs, mostly quads and glutes. dno if from squats or running
Injuries/aches : none
RDL:
8@30kg
8@50kg
8@70kg
8@80kg
8@90kg
DIPS:
11@BW ( +1 rep )
10@BW
10@BW
10@BW
10@BW
SEATED CABLE ROW:
10@59kg
10@65kg
10@65kg
10@65kg
10@65kg
Reached limit strength at that rep-set range, very hard to progress now. Trying to achieve small form gains each time.
-
4 December 2019
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
SEATED NEUTRAL GRIP DB OHP:
10@17,5kg each hand ( +2,5 kg per hand )
10@17,5kg each hand
10@17,5kg each hand
10@17,5kg each hand
10@17,5kg each hand
[SS1a]STANDING Z BAR CURLS:
12@25kg
12@27,5kg ( +2,5 kg )
12@27,5kg
12@30kg ( +2,5 kg )
[SS1b]TRICEPS ROPE PULL DOWN:
12@17kg
12@17kg
12@23kg
12@23 kg
DB SHRUGS:
15@20kg each hand
15@20kg each hand
15@20kg each hand
Nice, got some progress despite missing last week's beach workout.
-
5 December 2019
Bodyweight@session : ?
Soreness : none
Injuries/aches : none
1KM JOG
1KM SPRINT @ 90% : 4:40
1KM JOG
1KM SPRINT @ 90% : 4:49
1KM JOG
500M SPRINT @ 90% : 2:12 ( 4:24 pace )
500M JOG
TOTAL : 6KM @ 36:29
8 Celsius degrees and 70% humidity is not exactly working well for me but it is what it is.
Really happy about the second km sprint, got 4:49 despite being tired and that km being 100% uphill. Finishing sprint below 4:30 pace was also sweet but it was all downhill.
I have a 4km race next Sunday ( kinda XC, road but with a lot of uphill and downhill, but not too much ). Goal is sub 5:00 average pace ( so sub 20:00 total ).
-
6 December 2019
Bodyweight@session : ~85.5kg
Soreness : none
Injuries/aches : none
PAUSED ATG SQUAT:
10@20kg
10@30kg
10@40kg
10@50kg
10@50kg
SINGLE LEG BOX SQUAT:
8 each leg @ BW+5kg
8 each leg @ BW + 10kg
-Switched to SL squats for intensity, as announced a couple of weeks earlier. Gonna keep it like this, build up 10s of ATG BB and then ramp up SLs.
SEATED HORIZONTAL CHEST PRESS MACHINE:
10@60kg
10@60kg
10@60kg
10@65kg ( +5 kg )
10@65kg
-Limit strength here, happy even with 1 improved set per week now.
WIDE GRIP LAT PULL DOWN:
10@65kg ( +6 kg )
10@65kg
10@65kg
10@65kg
10@65kg
-Same comment with chest press.
8 December 2019
Bodyweight@session : ???
Soreness : a little sore quads and glutes.
Injuries/aches : none
RUN 8KM @ 44:20 , :personal-record: ( -37s )
Not a planned PR. Went out to do 8km at set pace ( currently at 5:45 ). Went well, was right on target pace feeling absolutely comfortable so around 5.5km i decided to push it, just to see if (how much) i can push when fatigued.
Shocked of how well that worked, last 3 km splits were 5:19, 5:13 and last one.... 4:51 , are you kidding me?
:ibrunning: :ibrunning: :ibrunning: :ibrunning:
-
9December 2019
Bodyweight@session : ~85kg
Soreness : none?
Injuries/aches : none
RDL:
8@30kg
8@50kg
6@70kg ( -2 reps )
5@80kg ( -3 reps )
4@90kg ( -4 reps )
-Cutting down volume this week on legs exercises to stay somewhat fresh for Sunday's race.
DIPS:
12@BW ( +1 rep )
11@BW ( +1 rep )
11@BW ( +1 rep )
10@BW
10@BW
SEATED CABLE ROW:
10@65kg ( +6 kg )
10@65kg
10@65kg
10@65kg
10@65kg
Dips and rows felt much stronger, probably due to the reduced (by 740kg) tonnage of RDLs prior to them.
-
10 December 2019
Bodyweight@session : ~85.5kg
Soreness : none
Injuries/aches : none
SEATED NEUTRAL GRIP DB OHP:
10@17,5kg each hand
10@17,5kg each hand
10@17,5kg each hand
10@17,5kg each hand
10@17,5kg each hand
[SS1a]STANDING Z BAR CURLS:
12@25kg
12@27,5kg
12@30kg ( +2,5 kg )
12@30kg
[SS1b]TRICEPS ROPE PULL DOWN:
12@17kg
12@23kg ( +2,5 kg )
12@23kg
12@23kg
DB SHRUGS:
15@20kg each hand
15@20kg each hand
15@20kg each hand
STATIONARY BIKE:
15 minutes / 7.5km / 159kcal
Weather is fucked up, much rain and wind, can't run, while Sunday's race is closing in.
Sucks, did bike yesterday, want to do intervals today but it looks like ill have to do them on treadmill.
At least forecasts say it will be dry on Friday ( planned for the last run, long slow recovery one ) and most importantly dry and semi-sunny at Sunday morning for the race.
-
11 December 2019
Bodyweight@session : ~84,5kg ( light lunch + running clothes/shoes = instant diet )
Soreness : none
Injuries/aches : none
TREADMILL SESSION:
C1a : Slow jog 500m
C1b : Sprint 500m
-C1 info : 5 rounds
-Cool down jog 1km
Total : 6K @ ~42minutes
Pace for sprints was 5:00 / 4:48 / 4:36 / 4:48 / 5:00.
Of course that is duration, distance, top speed and intensity treadmill :personal-record:
Impressed. I still hate treadmill with passion but this was the first time ever i managed to do a serious/demanding/useful workout on it. In the past i would be going much slower than my set pace and feeling like i was going all out. Now the 3rd sprint was 500m @ 13kmh , pretty close to what i get out there.
Noice!
-
12 December 2019
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
1½ hours full court basketball.
Very very good endurance again. Was supposed to play buffered to not over-tire myself but didn't, wasn't all out wither but up-tempo for sure.
Gassed out at around 50 minutes of continuous play. Still great, considering I haven't balled for about 1 month.
Vert still gone. Annoying.
-
13 December 2019
8KM @ 53:47
Long slow recovery run. Wanted to have a pace around 7:00 but that was impossible, natural 'slow' was around 6:20.
Went super boring slow at the last kms, almost walking, brought the pace to 6:43. HR at the end, 125bpm, awesome!
Race mode on 8)
-
13 December 2019
8KM @ 53:47
Long slow recovery run. Wanted to have a pace around 7:00 but that was impossible, natural 'slow' was around 6:20.
Went super boring slow at the last kms, almost walking, brought the pace to 6:43. HR at the end, 125bpm, awesome!
Race mode on 8)
holdup. when's the next race? didn't know of an upcoming race.
:ibrunning:
-
^^^
Press Ctrl+F , type race , it's all over the page, but not in a separate pointed out post indeed. Here is the initial post about the race, 10 days before it.
I have a 4km race next Sunday ( kinda XC, road but with a lot of uphill and downhill, but not too much ). Goal is sub 5:00 average pace ( so sub 20:00 total ).
Damn it, should have pointed out more clear, i think i over-did it in preparation, not enough recovery/tapering, you would have prevented me from that.
15 December 2019
RACE DAY: 3.6K @ 17:42 electronic
First race ever below 5:00 km pace ( average for this was 4:55 ) , :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record:
Weird race. Didn't know the course, didn't know the exact distance. Turned out to not be a road race after all, it was, say, 30% road and 70% trail. Previous days had much rain so there were muddy parts too. In general my Takumi Sen adizeros were not particularly happy about the surface.
Also it was all uphill and downhill, the entire race, no flat part at all. First half was downhill, went out too fast, had 4:20 average pace at around 700m in, actively slowed down to not gas out later. Good choice, the finishing km was the hardest, intense uphill ( 20-30m vertical rise worth ), would have serious problems if i haven't reserved some juice, went all out at it to record a 5:05 pace at it ( did 2:58 for ~570m ), pretty well.
I am happy that i broke 5:00 average. I am somewhat unhappy because i thought i was good for much more in a so short race, like 4:30 or so, but my mind doesn't accept the XC/trail difficulty part as an excuse, which was decisive.
The only way i can 'feel' i did well is looking at the results: i am 10th out of 70 people. Winner did 13:50 , 2nd and 3d just below 14:30 and 4th did 16:00. So winner was ~3:50, podium was around 4:00 and 4th place was 4:30. I guess it was a hard slow-ish race, so my 4:55 is a pretty good average pace. Ill take it.
(https://i.imgur.com/BkvQs5Q.jpg)
:ibrunning: :ibrunning: :ibrunning:
-
16 December 2019
Bodyweight@session : ~85.5kg
Soreness : quads, glutes, calves, pretty intense too. PR on XC race does not come for free.
Injuries/aches : none
PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
10@50kg
SINGLE LEG BOX SQUAT:
8 each leg @ BW+5kg
6 each leg @ BW + 10kg
-Nice.
SEATED HORIZONTAL CHEST PRESS MACHINE:
10@60kg
10@60kg
10@65kg ( +5 kg )
10@65kg
10@65kg
WIDE GRIP LAT PULL DOWN:
10@65kg
10@65kg
10@65kg
10@65kg
10@65kg
Nice workout yesterday, pretty strong despite 10 days without doing it.
If soreness allows me, i intend to attempt a 5K PR tonight, not at my default uphill-downhill course, i have spotted a flat course, tarmac surface , a square circuit of 500m, so 10 rounds.
-
If soreness allows me, i intend to attempt a 5K PR tonight, not at my default uphill-downhill course, i have spotted a flat course, tarmac surface , a square circuit of 500m, so 10 rounds.
17 December 2019
Bodyweight@session : ???
Soreness : legs sore all over, new sore muscles = abductors and hamstrings from squatting. chest and lats also having DOMS
Injuries/aches : none
Body condition was not ideal for a lifetime PR attempt but i had to:
Weather was unexpected hot (15'C at 8PM) and somewhat dry (77% right next to the sea ), plus next days i have various errands and then im off for Xmas holidays, then id be de-trained etc etc, so it was last night or never.
-Warmup slow jog + stome strides 1.75km
-5K TIME TRIAL : 23:56 , :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :ibrunning: :ibrunning: :ibrunning: :wowthatwasnutswtf: :headbang: :almostascoolasnyancat:
-Cool down slow jog 1.75km
Wowowow, now that's a way to end the year!
-Planned it very well as you can see at the tracker screenshot too. Goal paces were 5:10-5:05-5:00-4:50-4:4x. Stayed close to the plan but was ~10'' faster feeling i am keeping some reserves too. Kept at it without letting me go to exhaustion, then at the last 1.5 km went all out, for sure 100%. You can even see the little bump-up at the start of that final attempt at the tracker.
-Destroyed my (only achieved in races ) PR by about 1,5 minute , broke 25' milestone, broke 24' too , all km splits are below 5' , last kms were 4:40, 4:36,while ive done faster than than 4:45 only at 1KM sprints after resting.
Multi PRs, i think that is like a level-up certificate. Magnificent, such a warm rewarding feeling. Happy! :)
:lololol:
(https://i.imgur.com/5EZoJZF.jpg)
-
If soreness allows me, i intend to attempt a 5K PR tonight, not at my default uphill-downhill course, i have spotted a flat course, tarmac surface , a square circuit of 500m, so 10 rounds.
17 December 2019
Bodyweight@session : ???
Soreness : legs sore all over, new sore muscles = abductors and hamstrings from squatting. chest and lats also having DOMS
Injuries/aches : none
Body condition was not ideal for a lifetime PR attempt but i had to:
Weather was unexpected hot (15'C at 8PM) and somewhat dry (77% right next to the sea ), plus next days i have various errands and then im off for Xmas holidays, then id be de-trained etc etc, so it was last night or never.
-Warmup slow jog + stome strides 1.75km
-5K TIME TRIAL : 23:56 , :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :ibrunning: :ibrunning: :ibrunning: :wowthatwasnutswtf: :headbang: :almostascoolasnyancat:
-Cool down slow jog 1.75km
Wowowow, now that's a way to end the year!
-Planned it very well as you can see at the tracker screenshot too. Goal paces were 5:10-5:05-5:00-4:50-4:4x. Stayed close to the plan but was ~10'' faster feeling i am keeping some reserves too. Kept at it without letting me go to exhaustion, then at the last 1.5 km went all out, for sure 100%. You can even see the little bump-up at the start of that final attempt at the tracker.
-Destroyed my (only achieved in races ) PR by about 1,5 minute , broke 25' milestone, broke 24' too , all km splits are below 5' , last kms were 4:40, 4:36,while ive done faster than than 4:45 only at 1KM sprints after resting.
Multi PRs, i think that is like a level-up certificate. Magnificent, such a warm rewarding feeling. Happy! :)
:lololol:
(https://i.imgur.com/5EZoJZF.jpg)
damn dude nice. crushing it to end the year. that's a major PR considering solo vs race. all splits under 5, great work! :headbang: :ibrunning:
-
^^^ Thanks Andrew. Yes it is a very nice PR. It also verifies the XC race performance was great. I was frustrated with 4:55 average there, seemed too slow. But if i am good for solo 4:45 5K un-recovered, then it means i did 4:55 3.6K not because i was slow, but because the race was a hard one. Got top 10 anyway, should have stayed at that.
2020 running goals:
-1KM 3:30 ( current PR 3:56 )
-1500m 6:30 ( current PR 6:56 )
-5K race 22:00 ( current PR 23:56 )
-10K 50:00 ( current PR 56:54 )
-Complete 21K, in any time.
-
^^^ Thanks Andrew. Yes it is a very nice PR. It also verifies the XC race performance was great. I was frustrated with 4:55 average there, seemed too slow. But if i am good for solo 4:45 5K un-recovered, then it means i did 4:55 3.6K not because i was slow, but because the race was a hard one. Got top 10 anyway, should have stayed at that.
2020 running goals:
-1KM 3:30 ( current PR 3:56 )
-1500m 6:30 ( current PR 6:56 )
-5K race 22:00 ( current PR 23:56 )
-10K 50:00 ( current PR 56:54 )
-Complete 21K, in any time.
good goals right there. u will get them, especially now that ur off the cigs lol.
they don't do mile races over there? do they have any road 1500's or road mile's? do a mile race one day, you'll crush your 1km, 1500m, and mile all in one shot.
:ibrunning: :ibjumping: :wowthatwasnutswtf: :highfive:
-
^^^
That would be fun indeed. But there aren't many races in general. Next ones here are end of March and middle April. So i don't have the luxury to pick small distances.
Actually, now with the new smoke-less abilities, i'm already having planning problems because i feel a growing temptation to do 10K races , but then there just aren't enough 5Ks.
Meh. The good thing is that it looks like running is becoming a trend, so more and more events pop up, like this one i did previous weekend. We'll see.
Ok , so this previous week i didn't train after Tuesday because i somehow strainned my left trapezoid, while my legs were destroyed from doing PR XC race - season high volume squatting - lifetime 5K PR back to back.
21 December 2019
Went running. Plan was to go as far as i can with a 5:30 km pace ( 10 seconds faster than lately established set pace of 5:40 ).
Secret hope: last 10K at that pace, smash PR.
Reality: did that run at around 3PM Saturday, fasted. Last meals were a very light dinner Friday night, a rather light lunch Friday noon, and a very light dinner Thursday night.
Result: i was keeping that 5:30 pace with ease , but around 4K i felt like i run out of glycogen. Not even sure if it's possible so soon, but i felt dizzy and keeping the same pace suddenly became too hard. Sucked it up, completed 5K at 27:10 ( 2nd fastest EVER at this course ), then did a slow jog cool-down km and called it a day.
-
23 December 2019
Bodyweight@session : ~85.5kg
Soreness : none
Injuries/aches : none
PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
10@50kg
SINGLE LEG BOX SQUAT:
8 each leg @ BW+5kg
8 each leg @ BW + 10kg ( +2 reps per leg )
SEATED HORIZONTAL CHEST PRESS MACHINE:
10@60kg
10@65kg ( +5 kg )
10@65kg
10@65kg
10@70kg ( +5 kg )
WIDE GRIP LAT PULL DOWN:
10@65kg
10@65kg
10@65kg
10@65kg
10@71kg ( +6 kg )
Nice workout , top sets are all the best ive ever done at this gym ( last 7 months ).
Off for Christmas. I did bring my running gear with me lol. Im not saying i will, but i might! :)
Have a nice time everyone!
:lololol:
-
Happy new year forum!
4 January 2020
JOG 500m
RUN 5K @ 29:13
JOG 1000m
Rusty, mostly at pacing. Wanted to go at around 5:45, kept going faster or slower, couldn't find that 'set pace' balanced feeling.
Ended with an average of 5:50. Pretty fair i guess, last run was 21 Dec.
-
7 January 2020
Bodyweight@session : 86.2kg
Soreness : quads! they got really sore from running Saturday, like 3 to 4/5, weird. DOMS faded now though, 1/5
Injuries/aches : none
PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
10@45kg ( -5 kg )
SINGLE LEG BOX SQUAT:
8 each leg @ BW+5kg
8 each leg @ BW + 10kg ( +2 reps per leg )
SEATED HORIZONTAL CHEST PRESS MACHINE:
10@50kg ( -10 kg )
10@55kg ( -10 kg )
10@60kg ( -5 kg )
10@60kg ( -5 kg )
10@65kg ( -5 kg )
WIDE GRIP LAT PULL DOWN:
10@53kg ( -12 kg )
10@59kg ( -6 kg )
10@65kg
10@65kg
10@65kg ( -6 kg )
Scale went up a bit, ate and drunk very well at holidays.
Strenf was surprisingly good! Went down on loads a bit obviously, but still lifts were very solid and strong for 15 days off. Previous numbers were all season high/PRs at this gym btw.
-
8 January 2020
Bodyweight@session : ~86kg
Soreness : legs ( mostly glutes ) , chest, lats
Injuries/aches : none
SEATED NEUTRAL GRIP DB OHP:
10@12,5kg each hand ( -5 kg )
10@15kg each hand ( -2,5 kg )
10@15kg each hand ( -2,5 kg )
10@15kg each hand ( -2,5 kg )
10@17,5kg each hand
[SS1a]STANDING Z BAR CURLS:
12@20kg ( -5 kg )
12@25kg ( -2,5 kg )
12@25kg ( -5 kg )
12@30kg
[SS1b]TRICEPS ROPE PULL DOWN:
12@17kg
12@17kg ( -6 kg )
12@17kg ( -6 kg )
12@23kg
DB SHRUGS:
15@20kg each hand
15@20kg each hand
15@20kg each hand
STATIONARY BIKE:
20 minutes / 8.5km
Haven't done this workout since 10 December. Went pretty well.
-
9 January 2020
Bodyweight@session : ???
Soreness : ultra sore abductors, almost limping. legs all over very sore. arms too, mostly shoulders.
Injuries/aches : none
1½ hours full court basketball.
Almost 1 month since i last stepped on the hardwood. Surprisingly good condition overall despite being so sore. Was fast, with great endurance, strong.
Biggest surprise of all, i felt that vert was somehow improved. Got much more rebounds than usual, a few felt real high. Got a couple of blocks after a long time. But mostly, felt some spring under my feet.
No idea if i was really jumping higher or it was just how it felt though. Gotta do some rim jumps eventually to establish measurements and track progression/regression.
-
10 January 2020
Bodyweight@session : ~86,5kg , heaviest since summer 2018
Soreness : none?
Injuries/aches : none
RDL:
8@20kg ( -10 kg )
8@40kg ( -10 kg )
8@60kg ( -10 kg )
8@70kg ( -10 kg )
8@80kg ( -10 kg )
DIPS:
10@BW ( -2 reps )
10@BW ( -1 rep )
10@BW ( -1 rep )
10@BW
10@BW
SEATED CABLE ROW:
10@53kg ( -12 kg )
10@59kg ( -6 kg )
10@59kg ( -6 kg )
10@65kg
10@65kg
Little over 1 month since i did this workout again, so reasonably weaker.
No running during the weekend, too busy Saturday and too windy/rainy Sunday.
-
13 January 2020
Bodyweight@session : 86kg
Soreness : none
Injuries/aches : none
PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
10@50kg ( +5 kg )
-Solid. Slow execution, strict pauses.
SEATED HORIZONTAL CHEST PRESS MACHINE:
10@55kg ( +5 kg )
10@60kg ( +5 kg )
10@60kg
10@65kg ( +5 kg )
10@65kg
WIDE GRIP LAT PULL DOWN:
10@59kg ( +6 kg )
10@59kg
10@65kg
10@65kg
10@65kg
That gaining strength back feeling is always nice.
-
14 January 2020
Bodyweight@session : ~85kg
Soreness : legs, chest, lats
Injuries/aches : none
TREADMILL : 7km @ 52:00
I so much hate treadmill. But weather was like 2' Celsium / 90% humidity so opted out.
I don't get it. Running on treadmill at a 10kph(6:00 km pace) had me gassing out at around 1km ( +170bpm ) , even 8kph(7:30 km pace) was pretty demanding ( +150bpm ).
In real running my set pace is around 5:50 now, 7:30 is impossibly slow and boring. The 'gas out at 1km' pace is in the 4:00 area.
Whatever, chose to ignore the numbers i was seeing, just run a bit above comfortable until i reached 7km. I'm sure it was a worthy workout.
-
15 January 2020
Bodyweight@session : ~85,5kg
Soreness : some legs, chest, lats
Injuries/aches : none
SEATED NEUTRAL GRIP DB OHP:
10@15kg each hand ( +2,5 kg )
10@17,5kg each hand ( +2,5 kg )
10@17,5kg each hand ( +2,5 kg )
10@17,5kg each hand ( +2,5 kg )
10@17,5kg each hand
[SS1a]STANDING Z BAR CURLS:
12@22,5kg ( +2,5 kg )
12@25kg
12@27,5kg ( +2,5 kg )
12@30kg
[SS1b]TRICEPS ROPE PULL DOWN:
12@17kg
12@17kg
12@23kg ( +6 kg )
12@23kg
DB SHRUGS:
15@20kg each hand
15@20kg each hand
15@20kg each hand
Nice improvements.
-
16 January 2020
Bodyweight@session : ???
Soreness : some legs and shoulders
Injuries/aches : none
1½ hours full court basketball.
Very good endurance and strength. Also vert is coming back a bit? Got some impressive blocks and rebounds. Maybe just good timing.
Overall enjoying it now, feels like i am at a very balanced fitness/strength level.
-
why so heavy? quitting smoking?
-
^^^
Nah. Quitting has been so effortless and without consequences that it enrages me i didnt do it earlier.
The weight gain is was intended, most of it, maybe 0.5 to 1 kg up from eating and drinking well without working out for 10 days ad Xmas holidays but that's all.
21 October 2019
Bodyweight@session : ~84kg
...
...
...
Ok i think i want to bulk a bit till Xmas. Pack some muscle. 3 weight days per week, 1 bball and 1 cardio. Then switch focus to running again, some nice races in spring.
-
17 January 2020
Bodyweight@session : ~85kg , crazy fluctuation
Soreness : none?
Injuries/aches : none
RDL:
8@20kg
8@40kg
8@60kg
8@80kg ( +10 kg )
8@85kg ( +5 kg )
DIPS:
10@BW
10@BW
10@BW
10@BW
10@BW
SEATED CABLE ROW:
10@59kg ( +6 kg )
10@59kg
10@65kg ( +6 kg )
10@65kg
10@65kg
Nice.
-
20 January 2020
Bodyweight@session : 85kg
Soreness : none
Injuries/aches : none
PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
10@50kg
SL BOX KB SQUAT:
8 each leg @ BW + 10kg ( extra set )
-Nice.
SEATED HORIZONTAL CHEST PRESS MACHINE:
10@60kg ( +5 kg )
10@60kg
10@65kg ( +5 kg )
10@65kg
10@65kg
WIDE GRIP LAT PULL DOWN:
10@59kg
10@65kg ( +6 kg )
10@65kg
10@65kg
10@65kg
Approaching limit strength @ push & pull.
Not even close in squats but im gonna change it up: Will reduce ATG volume, will ramp up 'heavy' SLs and maybe do drop-set(s) at the end.
-
21 January 2020
Bodyweight@session : ?
Soreness : legs, mostly glutes, chest, lats
Injuries/aches : none
RUN 5KM @ 27:55
COOL DOWN JOG 1KM @ 7:48
TOTAL : 6KM @ 35:46
I was sore and it was night and cold ( 5'C or so ) and humid and all , but i felt i had to run, to keep up with it, feel my body will forget how to run.
Wasn't nice though. That feeling of cold air on sweaty skin, not good. Ice cold air in lungs isn't that good either. Fuck winter!
-
22 January 2020
Bodyweight@session : ~85,5kg
Soreness : none?
Injuries/aches : none
SEATED NEUTRAL GRIP DB OHP:
10@17,5kg each hand ( +2,5 kg )
10@17,5kg each hand
10@17,5kg each hand
10@17,5kg each hand
10@17,5kg each hand
[SS1a]STANDING Z BAR CURLS:
12@25kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
12@27,5kg
12@30kg
[SS1b]TRICEPS ROPE PULL DOWN:
12@17kg
12@23kg ( +6 kg )
12@23kg
12@23kg
DB SHRUGS:
15@20kg each hand
15@20kg each hand
15@20kg each hand
-Kinda paused now.
-
23 January 2020
Bodyweight@session : ???
Soreness : some legs and shoulders
Injuries/aches : none
1½ hours full court basketball.
Not much to report. Very good endurance. Strength/speed/explosiveness felt a bit off. Vert feels upgraded. Should try some jumps soon.
Garmin guys, do you also have that "Body battery" measurement thing? Is it any trustworthy? I only have my watch for 1 week, in the beginning that body battery worked as expected, going down in the day and going up at nights, but the last days it is stuck to 10% and it wont go up. Also, what about sleep quality? Watch says i sleep shit, although i do get almost 8 hours daily. Deep sleep is too low and im also "under pressure" the whole time so im not resting well. Arte those any trustworthy or should i ignore them ( or at least take them with a -good- pinch of salt? ).
-
24 January 2020
Bodyweight@session : ~85,5kg
Soreness : none?
Injuries/aches : none
RDL:
8@20kg
8@40kg
8@60kg
8@80kg
8@85kg
DIPS:
10@BW
10@BW
10@BW
10@BW
10@BW
SEATED CABLE ROW:
10@59kg
10@65kg ( +6 kg )
10@65kg
10@65kg
10@65kg
25 January 2020
RUN 5K @ 27:51
JOG 1K
Garmin says i'm beat. Average heart rate was 165. Aerobic and anaerobic load is way too high and performance index/VO2 max are slightly deteriorating, it says i need to do more low impact work for recovery/balance. Which is obliviously right. I'm on it.
-
28 January 2020
Bodyweight@session : 85,5kg
Soreness : none
Injuries/aches : none
PAUSED ATG SQUAT:
10@10kg
10@20kg ( extra set )
10@30kg
10@40kg
10@50kg
SL BOX KB SQUAT:
8 each leg @ BW + 10kg ( extra set )
-Nice.
SEATED HORIZONTAL CHEST PRESS MACHINE:
10@60kg
10@65kg ( +5 kg )
10@65kg
10@65kg
10@65kg
WIDE GRIP LAT PULL DOWN:
10@59kg
10@65kg
10@65kg
10@65kg
10@65kg
Had my right knee bugging after Saturday's run. Scary AF. Pain was minimal, but there, all the time, even at walking. I haven't had the slightest knee issue ever, not even once, so i have this mentality that is my knee acts up, it is.... athletic career ending event lol.
Didn't train at all Monday. Bugging disappeared, except from a sudden small reappear at night. All clear all day Tuesday so at night i squatted. No bugging before, while and after. Gonna do an LISS treadmill today and skip bball tomorrow. If all go well ill run again at weekend.
-
So , my Garmin Fenix 6 has officially been assigned as my personal trainer. I tried to keep planing the training myself and just use it to track how it goes but it ain't happening, it dug deep in my mind and it took over, im convinced it knows better than me so ill follow its intentions for a while ( watsup skynet? ).
29 January
TREADMILL : 4.5KM @ 41:30
Goal was a long LISS workout ( as coach ordered ). Used variable speed to keep heart rate just below 140bpm.
Coach said it was a good workout to improve aerobic base, but im still way below on low impact load the last 30 days.
31 January
Bodyweight@session : ~85,5kg
Soreness : none?
Injuries/aches : none
RDL:
8@20kg
8@40kg
8@60kg
8@80kg
8@90kg ( +5 kg )
DIPS:
10@BW
10@BW
10@BW
10@BW
10@BW
SEATED CABLE ROW:
10@65kg ( +6 kg )
10@65kg
10@65kg
10@65kg
10@65kg
1 February 2020
RUN 8K @ 55:08
HR zome training again, variable pace to keep HR around 150bpm at all times. Sadly, although i felt i was going too easy and slow, at the last 2 km i had to really slow down to keep HR @ 150.
Coach said it was a high intensity workout with main goal/benefit at muscle endurance and lactic acid threshold. Dafuq, it felt easier!
Im gonna change my weights plan. Ive been doing the same thing for way too long.
Since weather is still not good enough to run at nights, so i cant get the volume and variety of running workouts that i want, i will be doing T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527) in the weight room. It fits the specific gyms equipment better, it adds fitness/body comp gains and it is very flexible too, can do it 2 or 3 times a week depending on how fresh i feel or how much weather allows me to run.
Lets see if coach will approve it too lol.
-
3 February 2020
Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #1 ( Week #1 )
SUPERSET 1 - SQUAT ++ OHP:
6@40kg ++ 8@30kg
6@40kg ++ 8@30kg
6@40kg ++ 8@30kg
6@40kg ++ 8@30kg
-A bit too easy but wanted to start easy.
SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
-BSS was ok, pullups too hard, not even dead hang and still i couldnt get more than 6.
SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
17@50kg ++ 15
13@55kg ++ 15
10@60kg ++ 15
5@70kg ++ 15
-Thought 50/55kg would be easy for 20/15 reps RDL, i thought wrong. 60/70 for 10/5 reps were easy.
Good start. Average heart rate was 122/max 155. Due to the no-squat-rack-imposed low squat weight, HR doesnt rise much at first superset. Looks like 110 average in first, 130-140 at the others.
Coach said main gain of this workout was anaerobic endurance / lactic acid tolerance.
Nice.
-
4 February 2020
Bodyweight@session : ~85kg
Soreness : VERY sore upper abs and glutes. Sore deltoinds, trapezoids, lats, biceps. wrecked!
Injuries/aches : none
TREADMILL : 4.7KM @ 47:30
Average heart rate :130 ( exactly the initial goal ).
Main benefit : aerobic base.
Nice. Still haven't reached the optimal load of low impact work. But im very close now.
-
5 February 2020
Bodyweight@session : ~85kg
Soreness : still glutes abs lats arms but diminishing
Injuries/aches : none
[SS1a]STANDING Z BAR CURLS:
12@25kg
12@27,5kg
12@27,5kg
12@30kg
[SS1b]TRICEPS ROPE PULL DOWN:
12@17kg
12@23kg
12@23kg
12@23kg
DB SHRUGS:
15@20kg each hand
15@20kg each hand
15@20kg each hand
SUPERSET : 45 DEG HYPEREXTENSIONS ++ STANDING CABLE WOODCHOPPERS
15 @ BW +++ 15 EACH SIDE @ 11kg
15 @ BW +++ 15 EACH SIDE @ 11kg
Modified my 'beach work day' (usually 3d gym session of the week, skipping it when i can only do 2 ).
Stopped OHP since it is included in T0dddays GPP. Added core work.
Quick fun workout. I like.
-
6 February 2020
Bodyweight@session : ???
Soreness : some legs and shoulders
Injuries/aches : none
1½ hours full court basketball.
All fine, pretty good endurance, strength, speed/explosiveness. Copuple of decent jumps too.
Had quite a bit of muscle fatigue. Mostly at arms ( that i worked previous day ). But played through it easily.
-
7 February 2020
Bodyweight@session : ~85kg
Soreness : none?
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #2 ( Week #1 )
SUPERSET 1 - SQUAT ++ OHP:
6@42,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
6@42,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
6@42,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
6@42,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
17@50kg ++ 15
15@55kg ( +2,5 kg ) ++ 20 ( + 5 reps )
10@60kg ++ 18 ( + 3 reps )
5@70kg ++ 15
Was a bit short on time, had to sacrifice one set of each of the last 2 exercises.
8 February 2020
RUN 7.1KM @ 49:16
Tried to go 'comfortable' to get a 'normal' aerobic workout for the first 5km , then go very sow for another 2 to get some low impact effect in.
Watch said it was a great workout for improving VO2max. But also it turns out that i can't get this low effort running. The last 2 kms were a big fail. Even extremely slow/boring paces have my heart rate up to 150bpm. I have to walk to bring it down to the ~130 area. Walking at 6-6.5kmh is the only way. If i jog at the same pace, it goes 140+ immediately. FML.
Also, coach/watch says my VO2 max is on a constant downhill. Started 45 1 month ago, then 44, now after Saturday 43. Says im still doing too much intense stuff and i need to do low impact for balance.
Ok Ill do a few more super slow super boring sessions this week and then at the weekend im gonna go do a flat area 5K time trial so both I and the watch see what i can really do right now.
-
Tried to go 'comfortable' to get a 'normal' aerobic workout for the first 5km , then go very sow for another 2 to get some low impact effect in.
Watch said it was a great workout for improving VO2max. But also it turns out that i can't get this low effort running. The last 2 kms were a big fail. Even extremely slow/boring paces have my heart rate up to 150bpm. I have to walk to bring it down to the ~130 area. Walking at 6-6.5kmh is the only way. If i jog at the same pace, it goes 140+ immediately. FML.
Also, coach/watch says my VO2 max is on a constant downhill. Started 45 1 month ago, then 44, now after Saturday 43. Says im still doing too much intense stuff and i need to do low impact for balance.
Ok Ill do a few more super slow super boring sessions this week and then at the weekend im gonna go do a flat area 5K time trial so both I and the watch see what i can really do right now.
This is the hardest part of running IMO. I remember Adarq saying it gets easier and more enjoyable to run at an easy pace but at the start its shocking how slow you need to go.
-
^^^
So true. I never realized how slow is "easy" until i got the watch. So going at a 7 minutes km pace ( around 8.5kph speed ) would feel boring easy and slow. But heart rate climbs to 150+ , WTF, that is far above easy. Now i get why adarq insisted so much on long slow runs!
On the bright side, that low effort aerobic base seems to be very easy and fast to improve, hardest part is convince yourself to go that slow and skip "intense" sessions.
10 February 2020
TREADMILL 4.2K @ 40:00
Average heart rate : 128
Average km pace : 9:34
Nice, it finally rolls well. Had to walk a bit to bring it under 140 but much better than previous attempts.
11 February 2020
Bodyweight@session : ~85kg
Soreness : none?
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #3 ( Week #2 )
SUPERSET 1 - SQUAT ++ OHP:
6@45kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
6@45kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
6@45kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
6@45kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
-Squat still too eaasy. Might up the reps to 8 since i cant add load.
SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
-BSS getting easier. Pullups still much harder than i would want.
SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
17@50kg ++ 15
15@55kg ++ 20
10@60kg ++ 20 ( + 2 reps )
5@70kg ++ 20 ( + 5 reps )
12 February 2020
TREADMILL 4KM @ 38:00
Average heart rate : 129 bpm
Average km pace : 9:30
Huge improvement. Held 7kph speed ( 8:35 pace ) for 17 minutes with HR steady around 130. Then it climbed to 140-150 so speed was reduced to 6.5kph. Minimal walking ( 2 times for 1 minute each and that was still at the same 6.5kph speed ).
The damn watch/coach was right. Work load is now optimal, load distribution ( anaerobic-aerobic-easy ) is good ( although it needs more low impact work, but it is not lacking now , it is just a bit below compared to intense stuff ) , and while all those fell in place the slow-run feeling immediately improved.
A watch i have been wearing for a few weeks knows my body much better than me. Skynet is here.
-
Garmin guys, do you also have that "Body battery" measurement thing? Is it any trustworthy? I only have my watch for 1 week, in the beginning that body battery worked as expected, going down in the day and going up at nights, but the last days it is stuck to 10% and it wont go up. Also, what about sleep quality? Watch says i sleep shit, although i do get almost 8 hours daily. Deep sleep is too low and im also "under pressure" the whole time so im not resting well. Arte those any trustworthy or should i ignore them ( or at least take them with a -good- pinch of salt? ).
i don't have any of that stuff but i'd trust your subjective sleep experience over the device 100%. same goes for using the watch as a "coach." like it's useful to have HR data but RPE is probably more helpful. if something feels like the right pace for a 50-60 minute run, so you're tired at the end but not exhausted and could do it again tomorrow, then that's more important than having your HR in some externally-determined range. IMHO.
-
also, damn vag we've been on here a long-ass time. the t0ddday link is from 2016, page 198 of your 260-page journal.
-
i don't have any of that stuff but i'd trust your subjective sleep experience over the device 100%. same goes for using the watch as a "coach." like it's useful to have HR data but RPE is probably more helpful. if something feels like the right pace for a 50-60 minute run, so you're tired at the end but not exhausted and could do it again tomorrow, then that's more important than having your HR in some externally-determined range. IMHO.
True about sleep. It does catch bad sleep nights accurately but that is all to it.
Not sure about coach. Truth is in the middle. RPE beats HR reading when we are talking about barely crossing a HR zone, but then again if you are constantly at around 90% max HR , that is not a 'comfortable' pace.
Work load / workout focus / workload distribution also feel accurate and very useful.
But yeah, bottom line is keep track of everything but also take everything with a grain of salt.
also, damn vag we've been on here a long-ass time. the t0ddday link is from 2016, page 198 of your 260-page journal.
So true, time flies!
13 February 2020
1½ hours full court basketball
Very good endurance, felt like an improvement in vert too. Getting solid rebounds. Challenging blocks at shots. Feels good.
14-15-16 February : felt totally beat , decided to give myself a break.
17 February 2020
TREADMILL 5K @ 39:17
Average heart rate : 143
Average km pace : 7:23
Went 'comfortable' ignoring HR. Ended up with average HR 143 , which is about 80% max.
Watch said it was a great workout for 'keeping medium pace for a long time'. Damn right!
18 February 2020
Bodyweight@session : ~86kg
Soreness : none?
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #4 ( Week #3 )
SUPERSET 1 - SQUAT ++ OHP:
6@45kg ++ 8@35kg
6@45kg ++ 8@35kg
6@45kg ++ 8@35kg
6@45kg ++ 8@35kg
SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
-Improvement in pullups form. Ready to add weight for BSS.
SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
17@50kg ++ 15
15@55kg ++ 20
10@60kg ++ 20
5@70kg ++ 20
19 February 2020
TREADMILL INTERVALS SESSION:
Warmup jog 500m
C1a : Sprint 400m
C1b : Walk/slow jog 3 minutes
C1 info : 5 rounds
Cool down jog 5 minutes
Fastest 400m sprint was 1:32 ( average pace for that 3:55 ). Very happy i can do that on a treadmill.
Need to go out and do some real-running intervals, i feel strong enough for some badass PRs.
-
20 February 2020
Bodyweight@session : ~86kg
Soreness : none?
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #5 ( Week #3 )
SUPERSET 1 - SQUAT ++ OHP:
8@45kg ( +2 reps ) ++ 8@35kg
8@45kg ( +2 reps ) ++ 8@35kg
8@45kg ( +2 reps ) ++ 8@35kg
8@45kg ( +2 reps ) ++ 8@35kg
SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ( +2,5 kg per hand ) ++ 6 @ BW
8 each leg @ 12,5kg DBs ( +2,5 kg per hand ) ++ 6 @ BW
8 each leg @ 12,5kg DBs ( +2,5 kg per hand ) ++ 6 @ BW
8 each leg @ 12,5kg DBs ( +2,5 kg per hand ) ++ 6 @ BW
SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
17@50kg ++ 15
15@55kg ++ 20@BW
10@65kg ( +5 kg ) ++ 20@BW
5@75kg ( +5 kg ) ++ 20@BW
Nice progress.
22 February 2020
SKI 3 hours
Total downhill : 16.5 km
Got too warm and snow quality too shitty so had to cut it short.
-
24 February 2020
-RUN 5K @ 27:11
-Walk until heart rate drops below 140 , took ~200m
-Slow jog ~1k
TOTAL : 6.15K @ 37:16
RPE for 5K was 7-8-8-9-10.
I got : Second fastest ever 5K at this course, fastest 5K of 2020 , fastest 1KM of 2020 ( 5th, 4:53 ) , fastest mile of 2020 ( 8:12 ).
Nice!
-
25 February 2020
Bodyweight@session : ~86kg
Soreness : none?
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #6 ( Week #4 )
SUPERSET 1 - SQUAT ++ OHP:
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
-Somewhat more strict pauses at squats.
SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW
-Getting close to adding pullups.
SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW ( extra set )
15@60kg ( +5 kg ) ++ 20@BW
10@70kg ( +5 kg ) ++ 20@BW
5@80kg ( +5 kg ) ++ 20@BW
-Really bumped up the RDL tonnage/intensity.
26 February 2020
RUN 6KM @ 43:34
Went relaxed at all times. Slower than 'comfortable' but not super slow. That began at 6:25 pace and ended at 7:30 , averaged 7:00.
Wanted to do a longer distance but was short on time. Also was super windy and started getting too cold, cold wind on sweaty neck doesn't feel good at all.
Watch said it was a good workout for 'keeping medium pace'.
It also says that everything has fallen in place and that my fitness is now improving. Got my first VO2 max improvement too. Got the watch at 45, fist week down to 44, after 1 month down to 43, now back up to 44. Noice!
-
28 February 2020
Bodyweight@session : ~86,5kg :o
Soreness : none?
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #7 ( Week #4 )
SUPERSET 1 - SQUAT ++ OHP:
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 7 @ BW ( +1 rep )
8 each leg @ 12,5kg DBs ++ 7 @ BW ( +1 rep )
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW
SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW
15@60kg ++ 20@BW
10@70kg ++ 20@BW
5@80kg ++ 20@BW
2 March 2020
RUN 7.1KM @ 49:12
First 5K went 'comfy' which landed around 6:15 pace.
Next 2.1 was 'very slow' which landed around 8:30 pace.
Watch said it was a good 'limit' workout , keeping pace close to lactic threshold for a long time, good for improving muscle endurance and fatigue resistance. Felt a bit easier than that tbh.
-
4 March 2020
Bodyweight@session : ~85,5kg
Soreness : none?
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #8 ( Week #5 )
SUPERSET 1 - SQUAT ++ OHP:
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
-45kg clean-jerk-lower behind neck-squat-jerk is becoming somewhat easy. That's nice.
SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW ( +1 rep )
8 each leg @ 12,5kg DBs ++ 6 @ BW
SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW
15@60kg ++ 20@BW
10@70kg ++ 20@BW
5@80kg ++ 20@BW
Was short in time so sacrificed one seat of each of the last 2 super-sets.
-
5 March : donated blood.
6 March 2020
Bodyweight@session : ~86,25kg
Soreness : none?
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #9 ( Week #5 )
SUPERSET 1 - SQUAT ++ OHP:
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@50kg ( +5 kg )++ 8@35kg
8@50kg ( +5 kg )++ 8@35kg
-Wish i had a squat cage. Setup is really holding me back :(
SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW ( extra set )
SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW
15@60kg ++ 20@BW
10@70kg ++ 20@BW
5@80kg ++ 20@BW ( extra set )
Weekend : planned to run on Sunday but it was too rainy.
Running volume has significantly dropped. Gonna bounce back strong.
Registered for a 10K mid April. Level up.
-
9 March 2020
STATIONARY BIKE : 25KM @ 49:03
Was planned to lift but didn't feel like it, but had only o-lift shoes with me so couldn't treadmill.
Turns out stationary bike is perfect for a low-effort session. Just horribly boring.
-
9 March 2020
STATIONARY BIKE : 25KM @ 49:03
Was planned to lift but didn't feel like it, but had only o-lift shoes with me so couldn't treadmill.
Turns out stationary bike is perfect for a low-effort session. Just horribly boring.
The worst part about exercise bikes are the seats! Thin, hard and uncomfortable in every gym I've been to. If the seats were more comfortable the exercise bike wouldn't be as bad.
-
^^^
True. But those specific ones that i use have a thick mushy padded seat, back and butt feel both ultra comfy. Still very boring tho. But comfy.
10 March 2020
Bodyweight@session : ~86kg
Soreness : none?
Injuries/aches : none
T0DDDAY'S GPP (http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg114527/#msg114527)
Workout #10 ( Week #6 )
SUPERSET 1 - SQUAT ++ OHP:
8@50kg ( +5 kg )++ 8@35kg
8@50kg ( +5 kg )++ 8@35kg
8@50kg ++ 8@35kg
8@50kg ++ 8@35kg
SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW ( +1 rep )
SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW
15@60kg ++ 20@BW
10@70kg ++ 20@BW
5@80kg ++ 20@BW
-
i remember lyle mcdonald years ago saying that the only thing more boring than a stationary bike is a stationary hand bike.
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I saw a guy in the gym today beasting on the bike, he was doing intervals i think. If you can ramp the difficulty up and then do tabata protocol (i think 6x20s on, with 20s rest?) it can be a great conditioning tool. Doing steady state with bike though, i find im better at challenging my legs than my heart and lungs .. hr sticks around 135bpm which is a bit too leisurely but still hard work for my legs..
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^^^
True and true.
Registered for a 10K mid April. Level up.
Lol not! Postponed for mid June due to corona virus.
11 March 2020
RUN 6K @ 46:48
Went very slow. It finally worked: Average HR was 132 and watch said workout main benefit was "base". First time i have been able to achieve that in real running, could only do it on treadmill so far.
Stopping gym for a while, it is sanitized daily but still no reason to risk. Weather improves, nice chance to bring up the running game.
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14 March
RUN 9.2 KM @ 59:15
Had problems pacing. Couldn't find a sweet spot, like a 'set' pace at low 6 , somehow i could only go either high 5s or low 7s. Weird.
Also, it looks like this right knee pain that i mentioned 1,5 month ago is run-related and permanent. Whenever i run over 6 km it comes back. it is a 'sharp' kind of pain, like piercing it with a thick needle. It hurts about 1 day to 2 days after running, gradually diminishing as time passes and then it totally disappears. Also, when in the pain status, it hurts upon contact too, just like when you hurt touching an inflammation or bruised area.
On the bright side, i can live with that pain and i can run full effort with it too. Growing old an still going hard makes you get used to pain, everything hurts more and longer than expected, but you adapt to that and you don't even bother. You just gotta recognize the serious cases and go to the doctor. Oh well, lets see how this goes...
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I saw a guy in the gym today beasting on the bike, he was doing intervals i think. If you can ramp the difficulty up and then do tabata protocol (i think 6x20s on, with 20s rest?) it can be a great conditioning tool. Doing steady state with bike though, i find im better at challenging my legs than my heart and lungs .. hr sticks around 135bpm which is a bit too leisurely but still hard work for my legs..
tabata is 8x20s on/10s rest. and the "on" is all-out, like you're riding away from a lion that's catching up to you.
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19 March 2020
RUN 6.1K @ 37:48
Was 5K fast ( 29:00 ) and then 1.1K super slow
20 March 2020
RUN 7K @ 53:58
Went slow (7:49 average km pace ) , was supposed to be easy but average HR was 147 and watch said it was a VO2 max workout. Fail.
21 March 2020
RUN 5K @ 43:17
Watch said i was badly unrecovered and generally beat, so went ultra boring slow (8:30) to get a recovery workout.
Average heat rate was still 141 and watch said it was a pace workout. lol mega fail.
Aaaaaand , as of yesterday we are locked down. Solo running is still allowed though (but you need ID and a statement of where you live and why you are out ).
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19 March 2020
Aaaaaand , as of yesterday we are locked down. Solo running is still allowed though (but you need ID and a statement of where you live and why you are out ).
damn..
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19 March 2020
Aaaaaand , as of yesterday we are locked down. Solo running is still allowed though (but you need ID and a statement of where you live and why you are out ).
damn..
It is fine, lockdown is the only way. Our government has shown immediate reflexes. Which is socking here, normally we are the worse. Maybe we were just lucky because the worst case in the world happened in Italy, right next to us, with a time delay of 2-3 weeks. So we saw a live demonstration of what is coming and locked down everything while still having very low numbers. It looks under control for now, authorities say we will stay locked down for another 4 weeks ( already 2-3 in ) and then re-evaluate.
26 March 2020
RUN 6K @ 48:19
Goal was an ultra-slow get-back-at it , achieved, watch agreed , said it was a base-focused slow pace workout.
29 March 2020
HIIT SESSION:
-1K @ 4:56
-500m @ 2:34
-400m @ 1:53
-5x200m ( slowest 51'' / fastest 45.9'' )
Slow jog 1K @ 8:30
Rest between sprints was slow walk ~200m ( so rest time about 2:30 ).
Watch said it was a pace workout. lol NOT , it was exhausting.
30 March 2020
RUN 4.65K @ 35:25
Watch said i was 100% recovered so i went for a fast 5K.
lol NOT , after 2K at a pace around 6:00 ( which felt hard as race pace , so high 4s/low5s ) i gassed out. Walked a bit , dropped HR down, slow jogged about 2K. HR was close to 150 and was getting tired even when going very slow. Makes sense after yesterday's brutal HIIT. Said fuck you garmin, im beat, called it a day and walked back home.
GARMIN guys : I have serious indications that my Garmin's GPS is not that accurate. Google maps and my samsung phone GPS agree on the mileage of the courses i do, garmin says it is less. That also kinda agrees with the paces i see sometimes and how they feel: I know im going faster, but watch thinks i covered less distance so it says i was slower.
Does anyone have similar experience? Have you tested your watches in terms of course distance accuracy?
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1 Week of bad weather. Tons of rain, wind, even a bit of snow. Looks like it's over for good now, entering good old Greek spring.
De-trained period ending watch data : VO2max = 43, estimated race times 5K 25:58 / 10K 57:02
7 April 2020
RUN 6K @ 42:22
Went 5K comfortable ( 34:02 ) and then 1K slow cooldown (8:20 )
Average HR : 139
Watch workout benefit assessment : pace (keeping medium paces for long time ) , agree.
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8 April 2020
RUN 6.15K @ 48:39
Went slow, goal was recovery.
Average HR : 139
Watch workout benefit assessment : base ( low impact running ) , agree.
However, estimated VO2max is on a decrease status, still 43 but 5K estimated PR has gone up to 26:05.
To make this even worse, 'body battery' is at 5% since yesterday after the run, it didn't improve at all at sleep (7hrs) and today 5K PR has gone to 26:10. Meh.
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10 April 2020
HIIT SESSION
-Warmup jog 1K
C1a : Sprint 400m @ +90% ( fastest : 1:47 / 4:31km pace , slowest 1:55 / 4:47km pace )
C1b : Recovery walk 200m
C1 info : 6 rounds
-Cooldown jog 1K
Total 5.7K @ 42:28
Watch workout benefit assessment : anaerobic endurance, agree.
11 April 2020
Mixed running comfrotable and recreational walking, total ~5K @ ~40'
Watch workout benefit assessment : base ( low impact running ) , agree.
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13 April 2020
RUN 6K @ 40:41
Went 5K just a bit faster than comfortable ( 31:06 ) and then 1K very slow cooldown ( 9:35 )
Average HR : 147
Watch workout benefit assessment : limit (muscle endurance/fatigue resistance) , disagree, felt more like pace (medium effort).
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Massive update:
16 April 2020
RUN 5K @ 31:02
Cool down 1.5K
TOTAL : 6.5K @ 44:49
Watch workout benefit assessment : base, disagree it was between pace and limit.
17 April 2020
RUN 8.6K @ 1:02:54
Watch workout benefit assessment : limit , disagree, went slow and easy, felt like it, HR was high but I was fresh in the end, had another 5K very easy.
18 April 2020
HIIT SESSION
-Warmup jog 1K
C1a : Sprint 400m @ +90% ( best was 1:41/4:17 pace, 2020 PR )
C1b : Recovery walk 200m
C1 info : 8 rounds ( +2 rounds )
-Cool down jog 1K
Total 6.45K @ 46:43
Watch workout benefit assessment : anaerobic endurance, agree.
19 April 2020
Recreational walk 3K
20 April 2020
RUN 5K @ 27:35
Cool down 2.2K
Total 7.2K @ 47:05
Watch workout benefit assessment : VO2max (training for long time above lactic threshold), agree.
Started as an up-tempo 5K aiming for anything below 30:00 , at 2K i was keeping 5:45 relatively easy so decided to turn it to time trial. Had a few reserves left at the end, still 2nd fastest 5K of 2020.
Remarks from latest sessions:
-Garmin's GPS/distance assessment is accurate AF , it was the phone that was missing it sometimes.
-Apart from that last 5K time trial which was on road, all the other workouts this month were done on grass/soil. Turns out road is much faster. That has been fooling my watch too about my capacity/ability, but it saw the light too yesterday with the 5K time trial: estimated 5K race dropped from 25:50 to 25:20 and i wasn't ever recovered.
-Started being aware of my foot-strike and trying to adjust it. Feels like heel-middle-front is better ( faster, more force at each stride ) than my normal middle-front, is that correct?
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i think it's a mistake to overanalyze your foot strike. it'll naturally be different at different paces and on different surfaces and may change over time as you get stronger and fitter. being too intentional about it is a recipe for injury IMHO. there's no universal "ideal" footstrike or running posture.
cool to see you adding volume steadily.
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i think it's a mistake to overanalyze your foot strike. it'll naturally be different at different paces and on different surfaces and may change over time as you get stronger and fitter. being too intentional about it is a recipe for injury IMHO. there's no universal "ideal" footstrike or running posture.
cool to see you adding volume steadily.
Could we say that heel first is a recipe for disaster though? I think anything other that that is where you want to be.
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^^^
You guys are right. I don't know where i got this heel strike thing from. Thankfully i wasn't able to be aware of my foot strike during the last 5K time trial, so went normally. Only at previous session ( 400m intervals on grass ) i applied what i logged. Now that i read a few more things, i see the only thing worse than changing your foot strike is changing it to heel strike LOL. :uhhhfacepalm:
LBSS right about volume but maybe too much, felt beat, watch agrees, last week volume is bigger than current fitness level. But i knew i had 2 heavy rain days coming up so it was kinda planned over-reaching. Now gotta slowly make my fitness reach this volume level. Lets see...
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i think it's a mistake to overanalyze your foot strike. it'll naturally be different at different paces and on different surfaces and may change over time as you get stronger and fitter. being too intentional about it is a recipe for injury IMHO. there's no universal "ideal" footstrike or running posture.
cool to see you adding volume steadily.
Could we say that heel first is a recipe for disaster though? I think anything other that that is where you want to be.
no, i don't even think that's necessarily true. https://www.theguardian.com/lifeandstyle/the-running-blog/2014/oct/09/is-heel-striking-the-enemy-of-good-running-form
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i think it's a mistake to overanalyze your foot strike. it'll naturally be different at different paces and on different surfaces and may change over time as you get stronger and fitter. being too intentional about it is a recipe for injury IMHO. there's no universal "ideal" footstrike or running posture.
cool to see you adding volume steadily.
Could we say that heel first is a recipe for disaster though? I think anything other that that is where you want to be.
no, i don't even think that's necessarily true. https://www.theguardian.com/lifeandstyle/the-running-blog/2014/oct/09/is-heel-striking-the-enemy-of-good-running-form
I should clarify what I see when I think of heel strike. I see that leg fully extended and straight. Overstriding and that massive force going through the heel being partially cushioned by the mattress being worn under the guise of a shoe (otherwise knows as Hokas).
I read the article though and here's what stood out to me:
- heel striking is generally seen to be less than ideal.
- studies suggest that changing foot strike can just change the loaded area for potential injury
- speeding up cadence will positively affect running form (=less heel strike)
- researchers found at the 5 mile stage of a marathon 93% of runners were heel striking (fewer of the faster runners landed on their heels)
- foot strike cannot an independant change. Alterations to cadence and strengthening must be taken into consideration
- AND anyone who commented in the article runs doesnt' heel strike haha
I really like this article too.
https://therunningclinic.com/runners/blog/archives-anglaises/why-a-majority-of-runners-even-among-international-elites-are-heel-strikers/ (https://therunningclinic.com/runners/blog/archives-anglaises/why-a-majority-of-runners-even-among-international-elites-are-heel-strikers/)
With the main points being:
3. The majority of these good level athletes, however, have what we call a"prorioceptive heel strike" (the foot flattens smoothly as soon as it hits the ground). We believe this way the foot grounds is no more harmful and no less effective than midfoot or forefoot striking because it doesn't involve a strong braking phase or brutal impact force.
and
6. The heel strike is not the only thing to look at. A heel strike may be acceptable if the shinbone is vertical, the knee is bent, and the impact loads just in front of the center of gravity. A biomechanical analysis must therefore be global. The 4 biomechanical clues which often combine and express the same problem are:
- less vertical orientation of the tibia/shinbone
- deceased knee flexion during contact
- ground contact far ahead of the center of gravity
- the heel strikes the ground first
So maybe in summary, heel strike under the right conditions isn't a bad thing. Heel strike for the general population without consideration of overall running form potentially is.
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^^^
Good info! I think ill go with 'natural' for now, keeping an eye for too intense heel strike.
23 April 2020
RUN 7K @ 46:50
Went comfortable at all times.
Watch workout benefit assessment : limit. I disagree, it was a pace workout. HR was high ( average 148 ) but it was easy and was kinda fresh at the end.
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heel striking isn't bad unless it's a "breaking strike", way out in front of the body etc. most "athletic+healthy" people don't do that tho. (so like coges said, overstriding)
but yea, try not to think about footstrike at all. you'll get into the habit of thinking about footstrike, then a year later get pissed that you're thinking about foot strike while running etc, and wish you weren't thinking about it.
clear mind while running = efficiency
like lbss said: if you want to change your foot strike naturally, run on different surfaces and/or inclines etc.
- hills: midfoot/forefoot
- fine grass/dirt/clay with lighter shoes: more midfoot
- concrete/pavement: more flat / heel first touch
lighter shoes w/o lots of heel cushion will change the strike too.
so tracks spikes/XC flats on grass/dirt will get you a solid midfoot strike. training alot on surfaces like this will then carry over to the concrete/paved road mechanics.
but ya try not to think about it at all, IMHO !
pc!
^^^
Good info! I think ill go with 'natural' for now, keeping an eye for too intense heel strike.
23 April 2020
RUN 7K @ 46:50
Went comfortable at all times.
Watch workout benefit assessment : limit. I disagree, it was a pace workout. HR was high ( average 148 ) but it was easy and was kinda fresh at the end.
i think it's a mistake to overanalyze your foot strike. it'll naturally be different at different paces and on different surfaces and may change over time as you get stronger and fitter. being too intentional about it is a recipe for injury IMHO. there's no universal "ideal" footstrike or running posture.
cool to see you adding volume steadily.
Could we say that heel first is a recipe for disaster though? I think anything other that that is where you want to be.
no, i don't even think that's necessarily true. https://www.theguardian.com/lifeandstyle/the-running-blog/2014/oct/09/is-heel-striking-the-enemy-of-good-running-form
I should clarify what I see when I think of heel strike. I see that leg fully extended and straight. Overstriding and that massive force going through the heel being partially cushioned by the mattress being worn under the guise of a shoe (otherwise knows as Hokas).
I read the article though and here's what stood out to me:
- heel striking is generally seen to be less than ideal.
- studies suggest that changing foot strike can just change the loaded area for potential injury
- speeding up cadence will positively affect running form (=less heel strike)
- researchers found at the 5 mile stage of a marathon 93% of runners were heel striking (fewer of the faster runners landed on their heels)
- foot strike cannot an independant change. Alterations to cadence and strengthening must be taken into consideration
- AND anyone who commented in the article runs doesnt' heel strike haha
I really like this article too.
https://therunningclinic.com/runners/blog/archives-anglaises/why-a-majority-of-runners-even-among-international-elites-are-heel-strikers/ (https://therunningclinic.com/runners/blog/archives-anglaises/why-a-majority-of-runners-even-among-international-elites-are-heel-strikers/)
With the main points being:
3. The majority of these good level athletes, however, have what we call a"prorioceptive heel strike" (the foot flattens smoothly as soon as it hits the ground). We believe this way the foot grounds is no more harmful and no less effective than midfoot or forefoot striking because it doesn't involve a strong braking phase or brutal impact force.
and
6. The heel strike is not the only thing to look at. A heel strike may be acceptable if the shinbone is vertical, the knee is bent, and the impact loads just in front of the center of gravity. A biomechanical analysis must therefore be global. The 4 biomechanical clues which often combine and express the same problem are:
- less vertical orientation of the tibia/shinbone
- deceased knee flexion during contact
- ground contact far ahead of the center of gravity
- the heel strikes the ground first
So maybe in summary, heel strike under the right conditions isn't a bad thing. Heel strike for the general population without consideration of overall running form potentially is.
i think it's a mistake to overanalyze your foot strike. it'll naturally be different at different paces and on different surfaces and may change over time as you get stronger and fitter. being too intentional about it is a recipe for injury IMHO. there's no universal "ideal" footstrike or running posture.
cool to see you adding volume steadily.
Could we say that heel first is a recipe for disaster though? I think anything other that that is where you want to be.
no, i don't even think that's necessarily true. https://www.theguardian.com/lifeandstyle/the-running-blog/2014/oct/09/is-heel-striking-the-enemy-of-good-running-form
-
heel striking isn't bad unless it's a "breaking strike", way out in front of the body etc. most "athletic+healthy" people don't do that tho. (so like coges said, overstriding)
but yea, try not to think about footstrike at all. you'll get into the habit of thinking about footstrike, then a year later get pissed that you're thinking about foot strike while running etc, and wish you weren't thinking about it.
clear mind while running = efficiency
like lbss said: if you want to change your foot strike naturally, run on different surfaces and/or inclines etc.
- hills: midfoot/forefoot
- fine grass/dirt/clay with lighter shoes: more midfoot
- concrete/pavement: more flat / heel first touch
lighter shoes w/o lots of heel cushion will change the strike too.
so tracks spikes/XC flats on grass/dirt will get you a solid midfoot strike. training alot on surfaces like this will then carry over to the concrete/paved road mechanics.
but ya try not to think about it at all, IMHO !
pc!
Gold!
24 April 2020
Recreactional walk 4K
26 April 2020
HIIT SESSION
-Warmup jog 1K
C1a : Sprint 400m @ +90% ( best was 1:36/4:02 pace, 2020 PR )
C1b : Recovery walk 200m
C1 info : 6 rounds ( -2 rounds )
-Cool down jog 1K
Total 5.95K @ 45:03
Watch workout benefit assessment : pace. Cmon watch, 6x400m , clearly anaerobic.
27 April 2020
RUN 5K @ 29:46 + JOG 2K
Went 'comfortable' for 4K, had around 6'/km easy. Then went hard at the 5th km, like 95%, did 5:11. Then 2 slow kms.
Total 7.K @ 46:55
Watch workout benefit assessment : VO2max (training for long time above lactic threshold). Not sure, felt more like pace, but then again that 5th all out km might have done the job.
I feel lighter on my feet, fast, fit. Watch says VO2 max is still 43 but i am improving. It also says my estimated 5K PR now is down to 25:07 which is the fastest estimation that ive seen on that watch.
Nice.
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29 April 2020
RUN 6.68K @ 42:01
Went fast for 5K(28:09) , then very easy cool down for the rest.
28:09 5K was pretty, it was fast and tiring but not near time trial.
Watch workout benefit assessment : VO2max , agree.
VO2 max estimation , 44 , UP!
5K race time estimation : 24:35, first time i see sub-25 on this watch! :headbang: :highfive: :ibrunning:
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And now, the million dollar question:
How do i level up? Just keep running and whatever happens? Or i need to do it more structured?
My current 'ideal' plan is : 3 days on - 1 off.
Ideal i mean that practically i don't get to keep it. Maybe it's for the better, 3-1 seems too much. Maybe 2-1 is better? Or alretnating 2-1 and 3-1. Something like that.
Hereis the 3-1 setup.
Day 1 : 5K fast + couple of kms slow.
Day 2 : long slow run, about 1 hour ( currently about 8' km pave with 5K PR pace being around 5' so 60% effort? )
Day 3 : Intervals, lately 6-8*400m with 2 minutes wakling rest, will mix that up with longer distances sprints but about 30 minutes total.
Day 4 : rest
Is that too much? Too little? Something missing? Something done wrong? e.g. slow run should be slower? Maybe longer?
If it was 2-1 i would go like:
Day 1 : 5K fast + couple of kms slow.
Day 2 : long slow run
Day 4 : rest
Day 4: HIIT
Day 5 : long slow run
Day 6 : rest
Does that look better?
:lololol: :highfive: :ibrunning:
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30 April 2020
RUN 7.1K @ 57:!6
Nice easy slow long run.
Watch workout benefit assessment : Pace. WTF watch, average pace was 8' (~60% max ) and average heart rate was 139. Clearly base.
2 May 2020
-Warmup 1K jog + 400m walk
-TIME TRIAL 1 MILE : 7:19 , lifetime :personal-record: ( including 6'' 1500m 6:50 lifetime :personal-record: and 2020 fastest km 4:36 ).
-Walk 400m.
-4 x uphill sprint 200m ( recovery = walk back ) : slowest 46'' , fastest 42.6'' ( 3:30 pace ).
-Cool down walk/slow jog 500m.
TOTAL : 5.6K @ 39:41
Watch workout benefit assessment : Pace. LOL watch, are you crazy??? Clearly anaerobic HIIT workout and a pretty exhausting one too!
BUMP :
And now, the million dollar question:
How do i level up? Just keep running and whatever happens? Or i need to do it more structured?
My current 'ideal' plan is : 3 days on - 1 off.
Ideal i mean that practically i don't get to keep it. Maybe it's for the better, 3-1 seems too much. Maybe 2-1 is better? Or alretnating 2-1 and 3-1. Something like that.
Hereis the 3-1 setup.
Day 1 : 5K fast + couple of kms slow.
Day 2 : long slow run, about 1 hour ( currently about 8' km pave with 5K PR pace being around 5' so 60% effort? )
Day 3 : Intervals, lately 6-8*400m with 2 minutes wakling rest, will mix that up with longer distances sprints but about 30 minutes total.
Day 4 : rest
Is that too much? Too little? Something missing? Something done wrong? e.g. slow run should be slower? Maybe longer?
If it was 2-1 i would go like:
Day 1 : 5K fast + couple of kms slow.
Day 2 : long slow run
Day 4 : rest
Day 4: HIIT
Day 5 : long slow run
Day 6 : rest
Does that look better?
:lololol: :highfive: :ibrunning:
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FWIW i am working toward this (see my signature):
sunday: long and slow
monday: rest
tuesday: medium
wednesday: medium
thursday: medium
friday: rest
saturday: speed/tempo
if you can do a six-day rotation and keep track of it, go for it. but i've always found rotations based on anything other than a calendar week are impossible to stay on top of for very long.
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^^^^
Nice info, thanks. Also thanks for the calculator link in your journal, didn't reply there to not dirty it further lol.
I agree that week cycles are far easier to follow. I'm ok with less days cycles too though, especially when they are so simple like the ones i posted. Iteration 1 : workaout 1a , workout 1b. Iteration 2 : workout 2a workout 2b. Repeat. Still, with week cycles you are in good hold of extra parameters. e.g. if u want to rest Sunday, rest day will always be Sunday on week cycle, with other days that cant happen.
Anyway, cutting to the chase:
After reading some more, it seems that my current plan is seriously unbalanced. Watch kept saying it but i was ignoring it. I am doing way too much intense stuff. Gotta add much more easy/slow volume. As always i have a problem keeping intensity volume low.
Here is a Garmin graph of my workload distribution the last month, Greek words in legend mean "optimal range" :
(https://i.imgur.com/9J555Ha.jpg)
Purple is anaerobic ( 2-3 times above optimal )
Orange is intense aerobic ( 2-3 times above optimal )
Green is easy aerobic/base ( 3-4 times below optimal )
I mean , COME ON!
Ok, so im switching to 2:1 from the options i gave.
Plan is : Tempo-easy-off / HIIT-long-off / repeat
If i do another one, so one of those cycles gets a third workout in row, it will be either easy or long slow, probably the latter. Also easy and long slow mileage will go up. Easy runs will be around 10K at easy pace (so about 1 hour) and long slow ones will target 90 minutes at slow pace, whatever mileage that lands at. Gonna go like this for a while and see what happens.
In other news, the other day that i did the mile time trial and PR, i wore my racing flats. Although they have much less boost, they were sooo much more comfy and bouncy than the everyday ones. So i checked and i realized my everyday boosts have done about 700km, 90% of what on pavement and asphalt. I gotta buy new shoes. I'm a boost kid but i gotta tell you, i am eyeing the vaporflys, high tech performance enhancing soles have always made me drool lol.
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too much intense stuff -- especially medium-intensity -- was also a mistake i made earlier on. i was doing 4 km runs at 4:45 pace, which at the time was too quick to be aerobic, too short to built much strength, and too slow to make me faster or build lactic tolerance.
as lyle mcdonald says: keep the hard days hard and the easy days easy.
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^^^
So true, let's see if i can move right towards that direction.
Introducing pace targets at my workouts, using calculator provided by LBSS : https://www.runnersworld.com/uk/training/a761676/rws-training-pace-calculator/
My standard training course has proven to be accurately/constantly 3 minutes slower than race PR for 5K so i used the slow times at this calculator, since i train at this course. If i go to a flat course i will recalculate.
Also, of course i will be talking those numbers with a grain of salt, 'easy' , 'tempo', 'long slow' should also be evaluated by feel.
However, after the 2 workouts that i will log below, i gotta say it was shocking how accurate the calculator was, those paces felt exactly how they were supposed to!
4 May 2020
-Run 2K easy
-TEMPO RUN 3K @ 5:39 5:41 5:43 , target was 5:40 , bull's eye!
-Run 2K easy
TOTAL 7K @ 46:03
Really nice that tempo thing. Was good for faster but kept it by the book Happy that i didn't even have to walk at the end, just slowed down and kept jogging. Might try 5:30 next time.
Watch workout benefit assessment : VO2max , agree.
5 May 2020
'Easy run' 10K @ 1:08:05 , 2020 distance and duration :personal-record:
Goal pace was 6:45 , got 6:48 , bull's eye.
Watch workout benefit assessment : VO2max. Don't know. It felt easy. I was still kinda fresh at the end. But average HR was 157 (85%max) , for the the last half hour it was 165 ( about 90% ), i guess that is pretty intense. Didn't feel like that at all though, never went out of breath, never felt like quitting.
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7 May 2020
Long slow run 11K @ 1:25:17 , LIFETIME distance and duration double :personal-record: :ibrunning: :personal-record: :ibrunning:
Goal pace was 7:45 , got it exactly on the second, dayumn boi, u pace good!
Watch workout benefit assessment : limit, muscle endurance and fatigue resistance. Probably right. It felt easy all the way, always felt like i had a sprint under my legs, wasn't beat at the end. However it was 90 minutes with average heart rate at 147 ( 80%max ) and the first time i ever did so long, so i guess it's fair to say it was limit.
Watch says VOmax is down to 42 and that i am horribly unbalanced because of no low intensity work. It is sooo wrong, both those > hour runs were easy. I would have preferred if average heart rate was 10bpm lower at each, but i am absolutely sure they had significant impact on aerobic base.
I'm resting today and I'm doing VO2max pace workout tomorrow, watch won't know what hit it and where that capacity came from haha 8)
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9 May 2020
VO2max workout
-Jog 1K
-SPRINT 4x800m / 3-4 mins walking revovery.
-Jog 1K
Goal pace for sprints was 5:00. I got 4:46 / 4:35 / 4:57 / 4:52. 4:35 was mostly downhill so it was intended , the other ones just went a bit faster.
Watch workout benefit assessment : Anaerobic , agree.
Watch insists my fitness is down coz im doing too much intense stuff. Ill do only easy/slow this week, next intense = next weekend. Maybe do a flat5K time trial then, see what happens.
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11 May 2020
LONG SLOW RUN 6.77K @ 55:51
-Went with a double target. Pace around 8:00/km and keep heart rate under 140.
Ended up with an average 8:15/km pace and 137bpm average heart rate.
Great, was bored to death going so slow and easy but i had to stick to the plan, got it right, watch will appreciate the base/recovery effort and VO2 max / training status will start rising.
Right, right? WRONG!
Watch workout benefit assessment : Pace (medium intensity for long courses ). VO2max further drop to 41! WTF!!!!!
Garmin, y u no understand workouts? :ffffffuuuuuu: :ffffffuuuuuu: :ffffffuuuuuu:
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the garmin also produces very unpredictable "recommended recovery times", IME.
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Yes, but i am fine with that, i wouldn''t expect it to be that accurate.
I am very annoyed on the workout assessment though. Because, like all articles too, watch insists on how essential easy work is. And now my whole plan seems unbalanced because of the absence of them, but how can you not recognize as 'base' workout one that had average heart pace 137 and was done at a pace of 8:00 while 2 days before i did 800m sprints@ 4:40??? I mean come on watch, it is way too easy to catch that, id have a junior developer assigned on that algorithm. Anyway. Im keeping my plan of 1 fast per week and all the others slow/easy, let's hope watch will catch up.
12 May 2020
Last weights session was 11 March. I don't know when i will be able or willing to go to the gym again (currently still closed although lockdown has ended, gyms theaters malls bar restaurants still closed, but even if they open do you really want to be in there? ). Anyway 2 months is a lot, enough is enough, gotta do whatever i can @home.
BW SQUATS:
3x20 paused ATG
2x10 each leg single leg @parallel box
PUSHUPS: 5x12
'BW Reverse pec deck' 5x12 :huh:
Everything so rusty and difficult. Quads cramped after 2x20 BW squats lol , while 12 pushups were pretty challenging at the last 2 sets, i grinded the final reps. :uhhhfacepalm:
As for that 'reverse peck deck', I saw it at some quarantine workouts article and i really liked it coz i dont have a pullup bar and it seemed great idea like rows or something and now i can't even find it at all on the whole internet. You just stand with your back to a wall and do that reverse pec deck pushing your BW with your elbows ( back muscles). I did it in the door case, for added ROM. Lets all forget i even bothered lol
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^^^
Well what do you know, those 'reverse pec decks' destroyed my back. Both lats and Trapezius. Rethinking it, that exercise, if done right, is actually a horizontal row, but excluding legs help and biceps help. It is all back, and it is pretty heavy too , BW or even half of it is a lot of weight to row with back isolated. NICE!
13 May 2020
LONG SLOW RUN 7K @ 59:17
Watch workout benefit assessment : Base, agree (finally)!!!
So i went even slower this time, i would check watch very often and slow down or even walk whenever HR got over 140. And it worked.
So watch will now appreciate the easy work , recovery will be included in its algorithm and VO2max will start climbing again.
Right?? Right???
WROOOOONG, watch says VO2max dropped even more to 40 now , estimated 5K race time is now 27:15
FFFFFFFFUUUUUUUUUUUUUUUUUUUUUU :raging: :ffffffuuuuuu: :raging: :ffffffuuuuuu: :raging: :ffffffuuuuuu:
I am really annoyed with that situation. You expect from the top model of the top brand to be better than this BS. How is it even humanly possible, the same watch said i was at VO2 44 with an estimated 5K PR @ 24:35 just 2 weeks ago. And those 2 weeks i cut down on intense stuff, i should be even better.
On the other hand, it is good timing that the readings now seem so far off at this moment, because i can benchmark it, unlike when you have readings in the middle. That way i will know if this VO2max/current 5K PR assessment is total BS , somwhere in the middle, or even accurate and i have no clue of whats going on to my body.
So I will keep my schedule as it was , today is 45 mins 'easy' run , tomorrow is rest and Saturday is 5K time trial. I say i am more fit than ever, good for sub-25, maybe even PR. Watch says i am worse than ever , i would do over 27 minutes in a RACE omg. One of us is going down bad.
Game on! 8)
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You show that watch who's boss!
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^^^^
Haha, thanks man, you bet i will, check how the saga continues :
14 May 2020
EASY RUN 6.5K @ 45:!6
-Decided to not look watch at all. Just go at a pace that feels 'easy', not slow but not pushing either and whatever happens. Expected it to land around 7:00/km which is exactly what happened, average pace was 7:01. Average heart rate was 155 , a little more than how easy it felt but it was also 25' / 80% humidity so that probably worsened things a bit.
Watch workout benefit assessment : VO2max :o :o :o
VO2max down to 39 , estimated race 5K time up tp 27:40 :o :o :o :o :o
I guess that either someone from Garmin is reading the forum so he hardcodes false numbers in my watch for fun, or it is just broken. :uhhhfacepalm:
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The folks at Garmin be like
(https://media.apnarm.net.au/media/images/2018/04/06/imagev1bdd138dbfae9023bcb2d80ed0d263f2f-d5gollmgogb3jx6y1q2_t1880.jpg)
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^^^^^
lolololol ;D :P :highfive: ( adarq, we need the happycry emoji )
Curious to see their face after this though:
16 May 2020
TIME TRIAL 5K 23:42 , ALL TIME :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning:
Didn't even feel like i maxed my potential. Was just a good day, not a perfect one. I feel i can challenge breaking 23:00 in a well peaked race.
Still, delighted that i broke the 4:45 average.
SUCK IT WATCH!!! :raging: :raging: :raging:
Ridiculous fact: after the run watch says estimated 5K race time : 27:20 :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:
Oh well, glad we sorted it out. Now i know my estimation of fitness/max ability was spot on and watch's VO2max/race estimates are just rough indications that shouldn't be taken seriously.
Carry on.
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we do need the happycry emoji
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TIME TRIAL 5K 23:42 , ALL TIME :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning:
Didn't even feel like i maxed my potential. Was just a good day, not a perfect one. I feel i can challenge breaking 23:00 in a well peaked race.
Nice!!!!!!!
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Thanks!!!
18 May 2020
Easy run 7K @ 44:54
Was aiming for 6:45 average pace, went a bit faster and got 6:30. I guess it is fine.
Gonna stop logging watch assessments.
As last log, this easy workout was characterized a VO2max one ( keeping long distance above lactate threshold :uhhhfacepalm: ) and estimated VO2max fell to 39 again, estimated race 5K time is 27:36 :uhhhfacepalm::uhhhfacepalm::uhhhfacepalm:
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^^^^^
lolololol ;D :P :highfive: ( adarq, we need the happycry emoji )
Curious to see their face after this though:
16 May 2020
TIME TRIAL 5K 23:42 , ALL TIME :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning:
Didn't even feel like i maxed my potential. Was just a good day, not a perfect one. I feel i can challenge breaking 23:00 in a well peaked race.
Still, delighted that i broke the 4:45 average.
SUCK IT WATCH!!! :raging: :raging: :raging:
Ridiculous fact: after the run watch says estimated 5K race time : 27:20 :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:
Oh well, glad we sorted it out. Now i know my estimation of fitness/max ability was spot on and watch's VO2max/race estimates are just rough indications that shouldn't be taken seriously.
Carry on.
SOLID!!!!!!! :ibrunning: :ibrunning: :ibrunning: :wowthatwasnutswtf:
also.. dumb watches. lol.
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Thanks Andrew.
Sad about the watch, it was doing awesome till this month. What is irritating is that i waited 3 months and spent 200 euros more to get the 6 for the improved algorithms. Whatever. Im very happy with everything else. The multiple custom monitor screens are amazing. Also using it for ski or even for weightlifting is an awesome experience, the fucker auto recognizes and counts reps and exercises, it got pushups right the other day, wtf how, hand barely moves at them!
19 May 2020 : Walk 4K @ 35:45
20 May 2020 : Easy run 6.5K @ 44:07
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21 May 2020
BW SQUATS:
2x20 paused ATG ( -1 set )
3x10 each leg single leg @parallel box ( +1 set )
PUSHUPS: 3x15 ( +3 reps per set ) + 2x12
REVERSE PEC DECK: 5x15 ( +3 reps per set )
Progress ha! Still can't get all pushup sets @ 15 reps damn. Legs and back good for much more tho.
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23 May 2020
"Speed" workout
-Jog 1K
-SPRINT 8x400m / 3 mins walking revovery.
-Jog 1K
Total : 6.85K @ 48:06
Goal paces were 4:00 downhill , 4:30 mixed, 5:00 uphill. Went 20-30s faster at first 2 sprints, regulated it perfectly at the last 5.
So what about the third? That one was all downhill , so i screwed goal pace and went out 100%, just for fun and to see what i'd do:
Got 1:24 ( 3:29 pace ) :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning:
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25 May 2020
Easy run 8K @ 54:28
Aimed for 6:45, got 6:47.
Same pace with last easy run, 1.5K more, yet average heart rate 149 from 154.
Nice.
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27 May 2020
Easy run 7.5K @ 48:36
Workout goals were:
Speed up to 6:30 while still feeling 'easy' : (V) got 6:29 and was ultra fresh at finish, could go for at least 25-30% more distance.
Average heart rate 155 : (V) got 153, last week that i did 7K at that pace it was 159.
Was feeling very light on my feet too. Very nice.
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28 May 2020
SQUATS:
1x20@BW paused ATG ( -1 set )
3x10@BW each leg single leg @parallel box
1x10@BW+5kg each leg single leg @parallel box ( new set )
PUSHUPS: 5x15 ( +3 reps per set for the last 2 sets )
REVERSE PEC DECK: 5x15
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30 May 2020
Tempo run
-Warm up 2K easy
-3K TEPMPO : 4:56 / 5:34 / 5:21
-Cool down 1.5K
Used my mixed-course PR for this, not the flat. which gives a tempo 5:36. But the 3 kms i do are not the same, it is 1st mostly downhill, 2nd mostly uphill, 3rd mixed.
Decided to push it a bit and go for 5:00@downhills / 5:40@uphill / 5:20@mixed. Nailed it!
Was much more tiring than usual tempo though. Ill blame the sun, it was a cool cloudy day, went out at 4pm, clouds decided to desolve right then so it was bad.
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1 June 2020
Easy run 7.5K @ 48:40
Target pace/HR was 6:30 @ 155bpm . got 6:29 @ 156bpm, nice!
However, pacing sucked, i kept losing concentration and building up speed, had 3 km splits around 6:10 , then slowing down to 6:50 to make up.
Very tempted to embrace the faster 'easy feeling' pace, but i am not allowing myself yet, keeping it on the easy side of 'easy' deliberately.
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3 June 2020
Long slow run 10K @ 1:14:02
Decided to not look watch much and go at a slow pace, slower than 'comfortable/easy' but not 'boring slow', see what it would lead to.
Expectations (goals if i checked watch ) ---> reality:
Average pace 7:30 ---> 7:24
Average HR 150 ---> 150
NICE!
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6 June 2020
"VO2 max" workout
1K jog warmup
SPRINT 4x800m ( rest = 3 minutes walking )
1.5K jog/walk cooldown
Goal paces for the sprint were
5:00 (mixed) ---> got 5:00
4:30(downhill) ---> got 4:27
5:30 (uphill) ---> got 5:04 , meh too fast.
5:00 (mixed) ---> got 4:52.
Overall great, was feeling the VO2max pace pretty well without looking watch much.
Got all sprints right except from the uphill one, where i started too fast and then it was like strides, i went through the whole sprint carrying the momentum of the fast start.
Reduced frequency lately, little too much work + back to non-quarantined life. Its fine, maybe some forced recovery was needed.
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13 June 2020
RUN 7.5K @ 47:03
Went out to push myself after 1 week of nothing, goal was a 6:00 average pace for a 45:00 total time for that distance.
Forgot to factor in the weather, was the hottest day of the year, although i went to run at 9PM it was 30'C / 60% humidity.
Also my pacing was rusty, i went out too fast and did the first 3 kms @ 5:30 pace. That is a little faster than my tempo-run pace for that course, with perfect weather conditions and form.
Obviously i gassed out at around 4K, kept pushing till 5K where average pace was 5:50 and i was dead, then did 2.5 more slow kms to finish exhausted at an average pace of 6:15.
Next day i got insane quad soreness , as if i had squatted!
:derp:
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18 June 2020
Easy run 6.5K @ 43:42
Didn't chase a specific pace. Circumstances have changed, i am detrained and it is summer now, sunset time conditions are about 28'c/60% humidity. So just went 'easy' , never slow, steady easy.
Expected 6:50 pace / 155bpm ( so about 20'' per km slower for the same effort of 'easy' before detraining and heat ).
Got 6:43 / 155.
Pretty accurate guesstimation. Happy with the minimum losses too, 13'' is not really much
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26 June 2020
Easy run 8K @ 54:40
Goal averages were 6:45 pace / 155 bpm
Real averages were 6:50 pace / 164 bpm
It did feel easier than 164 bpm though.
28 June 2020
Tempo run
Warmup ~1.75K warmup @ 7:30 pace
3K tempo @ 5:26 / 5:29 / 5:22
Cool down ~1.75K @ 8:00 pace
Goal for tempo was 5:15 , calculated from a conservative 25:00 5K race time ( trying to regulate to heat/humidity ).
Big fail, got 5:25 and was more tiring than tempo too, that was close to 5K race pace.
Both runs were done shortly after sunset. Conditions were around 28'C/60% humidity, so dew point of 20'C/67'F.
That's too much, it has serious effect on feel & performance. And it is only going to worsen from now on.
I think im gonna dump pace goals for the summer. Will just go by feel, easy runs will be easy and for hard days ill just do intervals, 8x400m@90% , difficult to go wrong at those.
Will keep my eye open for low humidity / temperature days to chase numbers.
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yep pace goals gotta change when it's hot and (especially) humid.
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2 July 2020
Easy run 7K @ 47:56
Average pace 6:51 , average HR = 165
Dew point ~24'C/75'F , lol , nightmare! Most probably it was even worse that those numbers, which are the official weather station ones for my town, but i am running along a flat asphalt road that gets sunburned all day and also it is about 100m from the sea, so both temperature and humidity are probably higher. Sweated like crazy, every last inch of whatever fabric was on me was soaked.
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brutal.
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5 July 2020
Easy run 7K @ 44:41
Gentlemenen, here is a live demonstration of the dew point effect:
Same person, same fitness level, same course, same effort with 4 days ago:
Temperature : 32 ---> 24 Celsium degrees
Humidity : 65 ---> 75 %
Dew point : 24/76 ---> 19/66 C/F
Average pace : 6:51 ---> 6:23 / km
Average HR : 165 ---> 153 bpm
So basically about 30 seconds per km faster, yet being 1 heart rate zone lower and feeling super easy. I did the last 2 kms @6:10 , easy.
And it wasn't even great conditions, humidity was still very high, it just rained a lot early in the day so it was chill at night.
Dew point >>>>> fitness.
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yeah i'm getting absolutely whipped during this heat wave we're going through. makes me look forward to the fall, when hopefully it'll all pay off and i'll run <19.
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10 July 2020
7K @ 46:44
Went out to do 7K @ 6:30
Pacing sucked big time, i got the target pace for the first 2 kms but i just couldn't get a steady pace, it was 5:50 or walk. Tried a few times to fix, couldn't get it right.
Said fuck it, renamed the workout to tempo.
Did next 3 kms @ 5:37 / 6:07 / 5:41
2 super slow cool down kms and call it a day.
All that at 30C/87F + 50%RH , dew point = 19C/66F. Not awful but not good for tempo either.
Watch said the aerobic workout effect was "exceedance" , load 5.0/5.0 , fist time i see that lol. It is true, average HR for 5th km was.... 182!
:ibrunning: :ibrunning: :ibrunning:
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13 July 2020
Easy run 7K @ 45:12
Dew point 18'C/65'F , average pace 6:27 , average HR 156bpm.
Nice , weather has been unnaturally cool lately, strong north(dry) winds keeping the heat normal and making humidity vanish.
Should squeeze in some intense workouts while it lasts.
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15 July 2020
PUSHUPS : 6x15
WALL ROWS : 6x15
1.5 month since last 'strength' session, damn, wrecked!
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21 July 2020
RUN 5K @ 28:25
Cool down 2K @ 17:40
5K was fast but not max. Got it with 5:40 average pace which is a little faster than my 3K tempo pace the other day. Nice!
Hope i can up some frequency before im off for holidays but errands and social stuff keep derailing me.
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1 August : Open sea swimming (easy ) 46:34
2 August : Trail running 6K @ 46:23
3 August : Open sea swimming (easy ) 23:25
5 August : Open sea swimming (easy ) 20:47
8 August : Open sea swimming (easy ) 36:23
9 August->today : more or less nothing at all ;D
Hope everyone is doing well, gotta catch up with the journals and get back to training.
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28 August 2020
'Easy' RUN 6K @ 41:12
Average pace 6:52 , average HR 163(!!!)
Out of shape. Pace was not bad, and lungs were good for more, but running mechanics were rusty AF.
Eventually fatigue kicked in hard, which was mostly muscular fatigue, not cardiovascular, quads just gave up. Got some serious quads DOMS the next days too!
LOL what a wreck! :uhhhfacepalm:
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what was the weather like? strong correlation between temp/dew point and HR and work capacity for me.
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Wasn't that bad. Something like 30'C and 50%RH , so dew point around 18C/65F.
I am also greatly affected from dew point, but this time it felt that the limiting factor was mostly being rusty.
I'm running today again with more or less the exact same conditions, let's see what happens.
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1 September 2020
'Easy' RUN 6K @ 40:14
Average pace 6:42, average HR 162.
10 seconds per km faster, at the same HR. Felt easier too. No muscle fatigue this time.
Conditions were much worse though, it was 28'C/75%RH so dew point was 23'C/73'F.
So overall, very good improvement.
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6 September 2020
'Easy' RUN 7K @ 45:40
Upped distance by 1km, yet average pace was now 6:31 , 11''/km faster than last time.
HR was a little higher, 166 vs 162. Didn't feel like that though, it felt easier than last time.
Conditions were same with last time, temperature is ok but this 75-80% humidity is devastating.
I am getting lighter on my feet. Need to start pushing now. Up frequency, bring back the Medium easy - long slow - tempo/HIIIT weekly sequence.
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9 September 2020
"Long slow" run 7K @ 1:00:46
Mostly bored-to-death slow jog and also some fast walking at uphills to keep HR low.
Average pace 8:40 , aimed for 8:30 but had to go slower to keep HR low.
Average HR 144 , wanted lower.
In my defense, conditions are still bad, temp 28'C+ humidity 60%= dew point 19'C/66'F.
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13 September 2020
Tempo run
-Warmup 1K @ 7:30
-Tempo 3K , goal pace was 5:30 , got 5:29/5:22/5:30
-Cooldown 2.5K @ ~8:00/km
TOTAL: 6.5K @ 45:21
First intense workout of the season.
Very happy with the tempo kms, not only i got (actually surpassed ) the goal pace but it was true tempo, like 90%, not time trial.
Weather is finally deciding to come true to the season, yesterday it was still very hot for 10pm (28'C/68 ) but humidity was down to 42%.
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17 September 2020
Easy run 6.5K @ 42:17
20 September 2020
Long slow run 10K @ 1:17:41
Feeling better every time. Makes sense, frequency is going up, temperature and humidity are going down so here starts the improvement train.
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22 September
VO2-max run.
-1K slow jog warmup
-Sprint 5x800m , 3 minutes slow walking recovery.
-500m slow hog cool-down
Total 6.5K @ 42:40
Sprints average pace varied from 4:20 to 4:40. I expected 4:45 to 5:00. Wasn't time trial pace either, sth like 90%. Very nice!
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24 September
Easy run 7K @ 47:20.
Slower than what i wanted for that "easy" feeling. But i was unrecovered from HIIT 48hrs before and dew point was bad last night, 27'C / 70% RH.
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28 September
Easy run 7.5K @ 48:45
My garmin is broken ( FFFFUUU ), waiting for service, so i have no HR readings, im just going by feel.
Average pace 6:30 felt fairly easy, despite this being the longest 'easy run' so far and dew point was rather high ( good temperature , 24'C but >80% humidity).
Nice.
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29 September
"Strenf session"
PUSHUPS : 5x12
BACK WIDOWS : 5x12
C1a : 12xSHOULDER WALL PUSHUPS
C1b : 12xDOORWAY ROWS
C1 info : 3 rounds
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3 October
Tempo+ workout.
2K slow run warmup
2K tempo ++ 1K max
2K slow jog cool down
Total 7K @ 47:58
Frequency went down lately so upped the intensity of the workout by doing the last of the 3 tempo kms all out.
Goals were 5:30-5:30-5:00. Got 5:20/5:45/5:00. Impressive accuracy.
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5 October
Easy run 7K @ 46:52
That was 6K @ 6:29 pace + 1K recovery slow jog
Actually VERY happy with this particular run, because 6:29 was really easy but humidity was 95% , literally visible in the air. Was difficult to breath and got soaked sweaty before even 1K.
Stepping my game up, i got a 5K race mid November and a 10K race 2 weeks later. Goals are as simple as breaking my PRs (23:40 / 56:54 )
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7 October
Long slow run 8.5K @ 1:05:01
7:38 average pace ( 1 minute slower than "easy"), really easy and slow feeling, didn't even sweat much. Nice combo, 'long slow' run successful.
Also weather was 25'C / 70%RH, not exactly ideal conditions, last 2K i got some light rain too.
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10 October
1K warmup
Sprint 8x400m@100% , 3 mins slow walk recovery
2K cool down
Total 8K @ 1:00:20
Nice intense session, loved it. Got around 1:45 at most sprints (4:10 pace ) that were mixed incline. Close to 2:00 at the pure uphill.
I had 2 sprints that were all downhill, i went all out at them and got both times 1:20 ( 3:00 pace ) , :personal-record: , previous downhill 400m PR was 1:25 ( 3:29 pace ).
Gotta add volume now. Im kinda steady at 3xweek ~25K lately, which is good, but to really improve i gotta add a 4th session (easy run) which will bring me to around 30-35K/week.
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12 October
Easy run 8K @ 50:01 ( 6:13 pace ).
Easiest/fastest/longest easy run of this season. Noice!
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14 October
Long slow run 11.5K @ 1:27:35 ( 7:36 pace ).
Lifetime distance :personal-record: and duration :personal-record:
:headbang: :ibrunning:
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14 October
Long slow run 11.5K @ 1:27:35 ( 7:36 pace ).
Lifetime distance :personal-record: and duration :personal-record:
:headbang: :ibrunning:
Nice work mate.
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14 October
Long slow run 11.5K @ 1:27:35 ( 7:36 pace ).
Lifetime distance :personal-record: and duration :personal-record:
:headbang: :ibrunning:
solid! those 1 to 2 hr runs are so beneficial.:headbang: :ibrunning:
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Thanks guys!
Sadly that was followed by 4 days off :uhhhfacepalm:
19 October
2K slow warmup
3K tempo : 5:10 5:30 5:20
2K slow cool down
Total 7K @ 48:59
-Decided to try and do all my 'fast' workouts on flat course to have a clear measurement of progress/level.
A little disappointed by this tempo. I was recovered, course was flat, weather was good ( 22'C / 50%RH ). I wanted the tempo to land at around 5:00.
I had it in me, those 3K were buffered, but then it wouldn't be tempo but 3K time trial.
On the other hand last time i did 3K tempo i did 5:30-5:45-5:00 , with the 5:00 being mostly downhill and all out. So progress is here. Just wanted more.
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20 October
"Strenf" session
ATG SQUAT : 6x20@BW
PUSHUPS : 6x15
BACK WIDOWS : 6x15
Insane how out of squat-shape i am. Those 20 reps with just BW got pretty challenging, felt quads burning, now (next day) thighs are sore all over. Humiliating lol.
In other news, i am back to home-working status as covid starts to bloom in my district too ( measure here are taken by district now, not nation-wide ).
Training wise , that means much more time and versatility for squeezing workouts in, let's see it then!
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21 October
Long slow run 11K @ 1:23:41
Very happy with that. Pace same with last weeks similar run (7:36) but this one felt easier, despite having very sore legs.
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26 October
1.5K warmup
5x800m / 2-3 minutes walking recovery
1.5K cool down
Total 8K @ 56:57
Sprints times were steady around 3:50 ( 4:46 pace ). Nice.
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27 October
C1a : SHOULDER WALL PUSHUPS x 15
C1b : DOORWAY ROWS 15 x each hand
C1 info : 7 rounds
28 October
Easy run 8K @ 47:16
Kinda shocking level up. First 5K average was 5:45 , effort was a bit uptempo but definitely still in the 'easy' spectrum.
Then for the next 3 i relaxed to almost "slow easy" which was still around 6:05 , keeping total average under 6:00 ( last easy run 8K average was 6:13 ).
On the bad side of news, covid is getting stronger and stronger here, we are up for local a mini lock-down probably tomorrow. My 2 November races are 99% getting postponed :/
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oy, good luck with the lockdown. we're about a month behind europe over here, although cases are already spiking. just in time to have a crazy surge right after the election when shit is likely to get...unsettled.
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Enjoy the lockdown. We're just coming out of 12 weeks of pretty harsh lockdown here. We got to zero new cases per day but the toll on businesses and people's mental health has been huge. Still being drip fed our basic rights too.
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Hey hope you and your family are okay after the earthquake.
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good luck with the lockdown man. really sux. also like LBSS said, hope everything is ok after the earth quake.
pc man!
oy, good luck with the lockdown. we're about a month behind europe over here, although cases are already spiking. just in time to have a crazy surge right after the election when shit is likely to get...unsettled.
yea man. not looking forward to the next few months over here. eek.
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Enjoy the lockdown. We're just coming out of 12 weeks of pretty harsh lockdown here. We got to zero new cases per day but the toll on businesses and people's mental health has been huge. Still being drip fed our basic rights too.
What's the Victorian's public opinion of Daniel Andrews?
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Thanks guys!!!
Those few days that i didnt log covid got even worse in my city, about 10% of tests done are now positive ( national average is about 4%, 5% is considered the lock-down threshold ). They now say they may make special lockdown rules for my city. I am fine with it, hospitals are getting some real stress now, numbers gotta lower and lockdown is the only way. Running is still and always allowed, mask-less too, the only activity that you are allowed to do mask-less outside your house is solo training, hah!
Earthquake didn't have much effect on Greece. Center was inside our borders but much closer to Turkish mainland. Only an island here got hit, medium to low damages, but tragically 2 teenagers got killed from a collapsed wall. Turkish city Izmir is much worse, many casualties and damages, so sad. :-[
31 October
Easy run 9K @ 58:28
That was 5K 'fast easy' @ 5:40 and then 4K slow @ 7:30
I am being carried away with that 'fast' easy thing, because i keep progressing and it is addictive and the rewarding feeling is great.
Gotta stop it, get back to steady pace easy for those runs. Not slow easy, i got the long ones for that, not fast-easy, i got the intensity workouts for that. Discipline.
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2 November
'Speed form" workout.
1.5K warmup
8x400m / 2.5 minutes walking recovery
2K cooldown
Total 7.5Κ @ 57:58
Target pace for the sprints was about 4:00 (1:35 ). That is exactly what i got in all of them, going at around 95%.
At the last sprint i rested 1 minute more and went all out , got 1:25 ( 3:33 pace ) , :personal-record: , previous was 1:30.
Actually 1:25 was my downhill 400m PR until 3 weeks ago that i did 1:20. And now i did 1:25 in flat course, after having done 7 sprints and without even a full recovery. Delighted!!!
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Enjoy the lockdown. We're just coming out of 12 weeks of pretty harsh lockdown here. We got to zero new cases per day but the toll on businesses and people's mental health has been huge. Still being drip fed our basic rights too.
What's the Victorian's public opinion of Daniel Andrews?
It's really odd here right now. Some people love him, most people I know are in the middle. Some hate him. Me? I think he's trash, lives in an ivory tower and has no idea what the average person goes through to earn a living and provide for their family. He has an arts degree and has only every worked in the parliamentary system. He also got power hungry and refused to listen to any advice during the lockdown that didn't come from within his own party. I didn't have a huge problem with the lockdown that we've been through as it had minimal effect on me personally but I imagine you'd get a very different answer from someone who lost their job or their business. The way the case numbers were going wasn't great but what is the greater sacrifice? He did fuck up with the hotel quarantine debacle though and has been lying to us ever since. So on that basis I wish him a very slow death as there are 800+ people dead and he refuses to take any kind of responsibility. I am very concerned about our economic recovery now and the knock on effect on people's mental health for years to come. I see the suicide rates sky rocketing in the next couple of years as the financial support is turned off.
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Enjoy the lockdown. We're just coming out of 12 weeks of pretty harsh lockdown here. We got to zero new cases per day but the toll on businesses and people's mental health has been huge. Still being drip fed our basic rights too.
What's the Victorian's public opinion of Daniel Andrews?
It's really odd here right now. Some people love him, most people I know are in the middle. Some hate him. Me? I think he's trash, lives in an ivory tower and has no idea what the average person goes through to earn a living and provide for their family. He has an arts degree and has only every worked in the parliamentary system. He also got power hungry and refused to listen to any advice during the lockdown that didn't come from within his own party. I didn't have a huge problem with the lockdown that we've been through as it had minimal effect on me personally but I imagine you'd get a very different answer from someone who lost their job or their business. The way the case numbers were going wasn't great but what is the greater sacrifice? He did fuck up with the hotel quarantine debacle though and has been lying to us ever since. So on that basis I wish him a very slow death as there are 800+ people dead and he refuses to take any kind of responsibility. I am very concerned about our economic recovery now and the knock on effect on people's mental health for years to come. I see the suicide rates sky rocketing in the next couple of years as the financial support is turned off.
100%
I'm no fan of Dan Andrews either.
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3 November
C1a : PUSHUPS x 15
C1b : BACK WIDOWS x 15
C1 info : 8 rounds
That was intense!
Wanted to include a set of 20 ATG BW squats in the circuit too but legs were fried all over from the 400m sprints.
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4 November
Long slow run 12.5K @ 1:28:54
Lifetime distance & duration :personal-record: :ibrunning: :personal-record: :ibrunning:
This felt the same easy with recent long slow runs, maybe even easier, but somehow i was 30 seconds per km faster ( 7:06 vs 7:36 ).
Awesome!!!
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5 November
C1a : SHOULDER WALL PUSHUPS x 12
C1b : TOWEL BICEP CURLS x 12
C1c : CHAIR TRICEP DIPS x 12
C1 info : 7 rounds
Not bad at al.
'Wall pushups' were more like 'standing horizontal pike pushups'. I will try classic pike next week.
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7 November
Tempo run
2K warmup
3K @ 5:16 / 5:10 / 5:15
1.5K cooldown
Good progress, last time i did 5:10/5:30/5:20 on flat course, today was mixed uphill/downhill.
So this place i was going lately to do my 'flat' speed workouts was something like a... public running & walking spot, lovely spot in a yachts marina, round 500m very wide asphalt road, like a track, grass in between for kids and pets to play, no cars allowed of course. Yup, it has been closed because too many people went there. Thank you covid :uhhhfacepalm:
So i am back to guesstimating progress because my default running course is only uphill or downhill, so short distance times rely totally on the segment they were done, while all times don't correspond to flat course times, even when the total elevation/descent breaks even. FML.
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9 November
Easy run 9K @ 56:04
Good easy run, steady easy pace the whole time, 6:10 for 8K , 6:40 for cool down at last km.
Love how easy 6:10 felt, i could definitely go on for 3-4 k more at that pace.
Bringing easy run to sub-60' 10K would be awesome, should happen in about a month or so.
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10 November
C1a : ATG PAUSED SQUAT x 15
C1b : PUSHUPS x 15
C1c : BACK WIDOWS x 15
C1 info : 8 rounds
Adding the squats made each superset last about 3 minutes and the whole workout last around 45 minutes, HR got pretty high, workout just got some cardio aspect too.
Need to add resistance. Should have ordered some heavy KB and/or power-bag. I don't see me going to the gym any month soon.
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11 November
Long slow run 14K @ 1:37:00
Lifetime distance & duration :personal-record: :ibrunning: :personal-record: :ibrunning:
Also first time ever the 'long slow' pace drops under 7:00 (6:56).
Was a damn easy run too. Steady pace the whole time, never felt like walking, not much sweating, not feeling beat up or even hard breathing at the end.
Spectacular!!!
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12 November
C1a : SHOULDER WALL PUSHUPS x 15 (+3 reps )
C1b : TOWEL BICEP CURLS x 15 (+3 reps )
C1c : CHAIR TRICEP DIPS x 15 (+3 reps )
C1 info : 9 rounds (+2 rounds )
lol 45 minutes of arms circuit, they got fried, barely got all reps at last round.
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14 November
"VO2 max" workout
2K warmup
4x800m / 2-3 minutes slow walking recovery
2K cool down
Total 8K @ 55:32
Fastest sprint was 3:32 ( 4:25 pace ) , mostly downhill.
Slowest sprint was 3:56 ( 4:55 pace ) , mostly uphill.
The other 2 were about even at uphill/downhill and got 3:40 / 3:45.
Pretty nice.
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16 November
Easy run 9K @ 53:34 (5:56 pace )
Woot, there goes the 6:00 milestone for easy runs. :headbang:
Bringing easy run to sub-60' 10K would be awesome, should happen in about a month or so.
Could have done it today, but fatigue started catching up around 8K so the last 2K would have not been easy anymore. They wouldn't have been all out either but they would have some kind of struggle, so I chose to keep going easy and stay true to my workout.
It's been a week that i have knee issues. My right inner knee hurts. It's not a new thing, here are 2 posts from last year that i had the same pain:
Had my right knee bugging after Saturday's run. Scary AF. Pain was minimal, but there, all the time, even at walking. I haven't had the slightest knee issue ever, not even once, so i have this mentality that is my knee acts up, it is.... athletic career ending event lol.
Didn't train at all Monday. Bugging disappeared, except from a sudden small reappear at night. All clear all day Tuesday so at night i squatted. No bugging before, while and after. Gonna do an LISS treadmill today and skip bball tomorrow. If all go well ill run again at weekend.
Also, it looks like this right knee pain that i mentioned 1,5 month ago is run-related and permanent. Whenever i run over 6 km it comes back. it is a 'sharp' kind of pain, like piercing it with a thick needle. It hurts about 1 day to 2 days after running, gradually diminishing as time passes and then it totally disappears. Also, when in the pain status, it hurts upon contact too, just like when you hurt touching an inflammation or bruised area.
On the bright side, i can live with that pain and i can run full effort with it too. Growing old an still going hard makes you get used to pain, everything hurts more and longer than expected, but you adapt to that and you don't even bother. You just gotta recognize the serious cases and go to the doctor. Oh well, lets see how this goes...
Those posts explain the conditions exactly, it is a deja vu 8-10 months later.
There is no swelling, inflammation, nothing, just a sharp piercing pain. It is weird. Does it sound familiar to anyone? Could it be stretching/tightness related? Run-related?
I sure hope it is not cartilage, that would be devastating. On the bright side, if it was cartilage, bad meniscus etc, it would't have completely disappeared and then just randomly hola me, right? I mean, i've been running 20-30K a week consistently the last 2 months, with long runs and hard runs every week. And there was no gradual bugging. Just out of the blue, bam, last Wednesday after the long run it started.
I will try to do some stretching, maybe even cancel tomorrows long run, switch it to walk or just rest.
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Pain is diminishing again, mostly painless yesterday, totally painless today, less than 48 hours after last run.
Did about 30 minutes of leg muscles stretching yesterday. Damn, was insanely tight. So tight that i felt pain, not stretch. Makes sense though, i searched back and the last time i did stretching was almost 3 years ago. No kidding, not even 10 seconds of static stretching since early 2018 :P :o
Will skip running again today and stretch some more.
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18 November
My 25 kg power-bag arrived. Not as easy to use as a barbell as i imagined, but still very handy for a home workout.
(https://tiguarfitness.com/images/produkty-800/tiguar-powerbag-25kg-RGB-800px.jpg)
ATG PAUSED SQUAT:
15@BW
4x15 @ 25kg
SS1a : PUSHUPS x 15
SS1b : BENT OVER ROWS x 15 @25kg
SS1 info : 6 rounds
Toasted!!! First actual resistance training since March 11 when the gym closed due to covid.
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it has advantages over a barbell, too. you can throw it around, pick it up and put it down on stuff without worrying about damaging anything, clean and press it without worrying about your form (or wrists) as much, etc. etc. etc.
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^Yes, that was the decisive factor against e.g. a kettlebell. This one is harmless to move around, small but also very versatile, many different ways to grab/push/pull it.
19 November
C1a : OVERHEAD PRESS : 10 @ 25kg
C1b : BICEP CURLS : 10 @ 25g
C1c : CHAIR TRICEP DIPS x 12
C1 info : 7 rounds
Wow, the powerbag mechanics are so much different than the barbell. This one is much harder.
10 reps of OHP were very hard but i got them all. Curls were impossible, 6-7 were ok, then i was cheating form and ROM to get to 10 reps.
I reckon im ultra rusty, but still 25kg bb would be much easier.
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21 November
'Speed form" workout.
2K warmup
8x400m / 2.5 minutes slow walking recovery
2K cooldown
Total 8Κ @ 55:36
Consistent sprint times at 1:35 ( 3:57 pace ), buffered @90-95%. Slowest was 1:50 (4:35 pace) at the full uphill 7th sprint. Nice.
Knee update:
The bad news : it re-flared although it wasn't bugging at all and i haven't run for 5 days.
The good news : the exact same pain/bugging now appeared on the left knee too. How is that good news? It means it is some kind of stress/fatigue/tightness thing, the right only was scary that something is broken. Also it doesn't affect me at all at running performance. Just randomly hurts afterwards. Alright then, no 'fast easy' and no 'long slow' runs this week, i will do 2 runs at "long slow" pace ( around 7:00 , maybe slower ) but keep then shorter than 1 hour. instead of 1.5+ Will try to stretch consistently too.
Any other suggestions / POVs ? I'm all ears!
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23 November
ATG PAUSED SQUAT:
15@BW
5x15 @ 25kg ( +1 set ) , ( +more strict pauses )
SS1a : PUSHUPS x 15
SS1b : BENT OVER ROWS x 15 @25kg
SS1 info : 7 rounds ( +1 round )
LEG RAISES: 3x15 ( new exercise )
Niiiiiiiice.
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24 November
Run 8K @ 55:14
Goal was to go at a steady pace that felt just a little slower than 'long slow run' for whatever distance brings me close to 1h.
Worked great, average pace landed at 6:54 pace which is just there.
Knees made their presence known around 40 minutes in but just that. Didn't hurt at all afterwards. They hurt now that i woke up next morning. So weird.
Still haven't stretched a single minute, what a dumbass!
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25 November
C1a : STIFF LEG DEADLIFT : 10 @ 25kg ( new exercise )
C1b : OVERHEAD PRESS / UPRIGHT ROWS : 10 @ 25kg
C1c : BICEP CURLS : 10 @ 25g
C1d : CHAIR TRICEP DIPS x 12
C1 info : 8 rounds ( +1 round )
One more exercise per circuit and 1 extra round in total. Nice.
C1b was OHP in the first 4 rounds and upright rows in the next 4.
OHP getting easier, should have put more reps in. Curls still too hard at this weight.
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26 November
Easy run 9K @ 57:22
This was paced 'fast-ish easy' (5:50) for the first 5K , then 'long-slow' (7:00) for the last 4K.
Knees randomly bugged, i think it is irrelevant with pace etc. I also now hurt at calves and also lower, pretty close to the ankle, uh-oh probably the Achilles tendon? Scared to even type it lol.
I guess everything is some kind of fatigue/stress pain, my body [complaining about / adapting to] higher mileage.
Keeping an eye on everything but not stressing about it, Tomorrow im up for fast tempo eyeing some season PRs.
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28 November
'Tempo' workout ++
2K warmup
3K tempo : 4:45 / 5:05 : 5:03
3K cool down
Total 8K @ 52:11
Awesome! 3K @ 14:53 is bigtime :personal-record: at this course, plus it broke the milestone of 5:00 average pace.
As a comparison quantity, my all time 5K PR at this course is 26:50 , pace 5:22.
Was faster than "tempo" though, closer to time trial, definitely not all out though, proof is i did 3K more afterwards.
I feel i am the fittest/fastest ever, i gotta embed some PR attempts in my program.
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28 November
'Tempo' workout ++
2K warmup
3K tempo : 4:45 / 5:05 : 5:03
3K cool down
Total 8K @ 52:11
Awesome! 3K @ 14:53 is bigtime :personal-record: at this course, plus it broke the milestone of 5:00 average pace.
As a comparison quantity, my all time 5K PR at this course is 26:50 , pace 5:22.
Was faster than "tempo" though, closer to time trial, definitely not all out though, proof is i did 3K more afterwards.
I feel i am the fittest/fastest ever, i gotta embed some PR attempts in my program.
Nice!
I like the idea of getting some PRs while you can. Too often we build and then miss those moments to lock in a new standard.
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Nice!
Thanks!
I like the idea of getting some PRs while you can. Too often we build and then miss those moments to lock in a new standard.
That is exactly the motivation/rationale. Things change, you gotta milk them gains when you see them.
Last year i had the exact same progress in October/November, but never transformed it to PRs , except from a 3:56 1K and a 6:56 mile. I did 56-ish 10K in an 'easy run' day, not pushing, no warmup, no carbs loaded, which is my PR now and i really have to try a lot to break it. After the Xmas holidays last year i had a really hard time catching up with the previous level. Winter doesn't help either. Summer neither. Deep autumn seems to be the best period for peaking.
Summary : go get it!
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30 November
ATG PAUSED SQUAT:
15@BW
5x20 @ 25kg ( +5 reps per set )
-Damn it, however humiliating it may sound, those 20-paused-reps thing is difficult!!!
SS1a : PUSHUPS x 15 ( +better form/ROM )
SS1b : BENT OVER ROWS x 15 @25kg ( +better form/ROM )
SS1 info : 7 rounds
-Those also get too difficult with controlled speed / strict form/ full rom in all sets and reps. Hard to add reps. Oh well, no need.
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2 December
Long slow run 12K @ 1:21:10
Average pace 6:45 which is 10'' per km fastest than previous best for long slow ones, awesome!!!
Knees re-flared, they hurt pretty bad today. I was pain free last week, except from some random bugging of minimum intensity, despite 3 runs one of which was a PR-including intense one.
I have to conclude that it is long runs that irritate them and not intensity. The big bugging started after my 14K distance PR run too.
Ok, back to max 1 hour runs until further notice.
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3 December
C1a : STIFF LEG DEADLIFT : 15 @ 25kg ( +5 reps per set )
C1b : OVERHEAD PRESS / UPRIGHT ROWS : 12 @ 25kg ( +2 reps per set ) / 10 @ 25kg ( better form/ROM )
C1c : BICEP CURLS : 10 @ 25g ( better form/ROM )
C1d : CHAIR TRICEP DIPS x 12
C1 info : 8 rounds
Again, C1b was OHP in the first 4 rounds and upright rows in the next 4.
Upped reps @ stiff leg DLs & OHPs. Upright rows and bicep curls improving in ROM and form, might up reps in a coupe of workouts.
Nice.
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5 December
'Milk gains' session ;D
2K Warmup
1K TIME TRIAL : 3:52 , :personal-record: , previous was 3:56
5 minutes walking rest
800M TIME TRIAL : 3:25 , :personal-record: , previous was 3:30
8 minutes walking/slow jogging rest, dead.
400M TIME TRIAL : 1:18 , :personal-record: , previous was 1:20
3 minutes walking rest
2*400M @ 90 %
2K cool down
Total 9K @ 1:02:13
The 1K & 800M PRs were mixed uphill and downhill. The 400m PR was all downhill. about 15m descent, so was the previous PR.
Should have rested more after the 1K , 5 minutes were not even close to full recovery, I could have done much better at the 800m. Oh well.
Delighted!!!!
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5 December
'Milk gains' session ;D
2K Warmup
1K TIME TRIAL : 3:52 , :personal-record: , previous was 3:56
5 minutes walking rest
800M TIME TRIAL : 3:25 , :personal-record: , previous was 3:30
8 minutes walking/slow jogging rest, dead.
400M TIME TRIAL : 1:18 , :personal-record: , previous was 1:20
3 minutes walking rest
2*400M @ 90 %
2K cool down
Total 9K @ 1:02:13
The 1K & 800M PRs were mixed uphill and downhill. The 400m PR was all downhill. about 15m descent, so was the previous PR.
Should have rested more after the 1K , 5 minutes were not even close to full recovery, I could have done much better at the 800m. Oh well.
Delighted!!!!
dang. pr city. solid session right there.
great work! :ibrunning:
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Thanks Andrew , it was very nice indeed!
Still angry i didn't rest more for that 800m, i would have done so much better! The 800m PR pace is actually slower than the 1K PR lol.
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7 December
ATG PAUSED SQUAT:
BW @ 15
25kg @ 5x20
SS1a : PUSHUPS : 18, 18, 5x15 ( + 3 reps for first 2 sets )
SS1b : BENT OVER ROWS : 25 kg @ 18, 18 , 5x15 ( + 3 reps for first 2 sets )
SS1 info : 7 rounds
Exhausting workout. It reminds me of t0ddddays GPP, 2 minute long sets bringing HR to ~150 , total duration little less than an hour.
Tbh, I am not really enjoying this. It is very tiring and low-weight-high-rep is not my thing . But it feels like it is a very good all around workout and i cant do anything else anyway.
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8 December
Easy run 10K @ 58:05
Bringing easy run to sub-60' 10K would be awesome, should happen in about a month or so.
Bam , dat prophecy! Exactly one month later it happened.
Very very happy, that is a huge milestone, the sub-60 10K routine easy run is no joke for me.
It was true 'easy' run, maybe on the fast side of easy but still easy. Never felt tired, pretty fresh at the end, picked up the 9th (all uphill ) km to see my reserves and did 5:23 without it being even close to max. Weather was not ideal either, it was night, semi-wet road, 10 Celsium degrees and 90% humidity.
Also i am now seeing the effect of long(er) runs. 5K seems such a small distance and 25-30 minutes such a small duration.
I am really curious to see how i would handle my reserves in a 5K all out race. Pity i cant.
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:highfive:
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Thanks! ;D
9 December
C1a : STIFF LEG DEADLIFT : 25kg @ 15
C1b : OVERHEAD PRESS: 25kg @ 15 ( +3 reps per set ) / UPRIGHT ROWS : 25kg @ 12 ( +2 reps per set )
C1c : BICEP CURLS : 25g @ 10 ( better form/ROM )
C1d : CHAIR TRICEP DIPS x 15 ( +3 reps per set )
C1 info : 8 rounds
Again, C1b was OHP in the first 4 rounds and upright rows in the next 4.
Good progress 2nd time in a row.
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11 December
Long(ish) slow run 11K @ 1:14:40
It's been about 10 days that i am knee-pain free, so decided to gradually add volume again.
This went extremely well. I went slow even for 'long slow' , almost boring, including a couple of stops for pictures, yet i got 6:48 average, that is insane fast for how slow i went.
I guess weather helped a lot too, i went mid-day, sunny 15'C and 60% humidity.
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12 December
'Speed form' workout
2K warmup
8x400m @ 95%
2K cooldown
Total 8K @ 55:11
Nice, some further improvements:
Got mostly 1:35 (3:58 pace) like last time, but this time also i got two 1:30 sprints (3:45) while slowest (which with the standard course i do always lines up to be the all uphill 7th one) was 1:40 vs 1:50 last time.
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14 December
ATG PAUSED SQUAT:
BW @ 15
25kg @ 6x10 ( -10 reps per set ) , ( +1 set ) , ( +slow tempo )
-Those 20 rep sets were highly annoying. Switched to 10 reps but slow, tempo was 1:1:1 , now it is 3:2:1.
Felt like the change was worth it. Same set duration, much less annoying, better form, feeling the difficulty is more muscular (previously it felt like fighting with fatigue).
SS1a : PUSHUPS : 18, 18, 18, 4x15 ( + 3 reps for 3rd set )
SS1b : BENT OVER ROWS : 25 kg @ 18, 18, 18, 4x15 ( + 3 reps for 3rd set )
SS1 info : 7 rounds
Nice.
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15 December
Easy run 10K @ 58:50
Even better than last time. This was not fast-easy, this was easy-easy.
By far the easiest sub-60 10K i could ever imagine, same for the first 5K 28:45 split, easy AF.
Awesome!
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17 December
Long slow run 15K @ 1:37:20 ( 6:29 pace )
:personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning:
Longest I've ever done was 14K@1:37:00 (6:55 pace )
Fastest I've ever done was 12K@1:21:10 (6:44 pace )
Best part was how easy it was, pretty fresh at the end. Definite level up.
Gotta do a half marathon now that Im in good shape for it. Not time trial, just complete the damn 21.2K.
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half marathon is a whole other level from 15k IME. very doable, especially if you take it easy, just be prepared to be more tired at the end than you expect. go get it.
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Thanks for the tip. I did notice a big change yesterday around 13.5K. Suddenly muscles started hurting and overall body became too stiff, un-elastic, i had to put some effort to move things, not much but still. I would say those last 1500m were more taxing than the whole previous 13500. Still easy though. I imagine it gets worse and worse after that point? I supposed i run out of glycogen and/or electrolytes since i wasn't prepared at all, just had lunch and 3-4 hours later i went for it.
18 December
C1a : STIFF LEG DEADLIFT : 25kg @ 10 ( -5 reps per set ) , ( slower tempo )
C1b : OVERHEAD PRESS: 25kg @ 15 ( better form/ROM ) / UPRIGHT ROWS : 25kg @ 12 ( better form/ROM )
C1c : BICEP CURLS : 25g @ 10 ( better form/ROM )
C1d : CHAIR TRICEP DIPS x 15
C1 info : 8 rounds
Did the same adjustment i did with squats, now with deadlifts. The 15-repper was only adding hands and cardiovascular fatigue. Fewer reps in slow tempo work legs better and leave arms fresher for the other exercises. Difference at form/ROM/control was evident right away!
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19 December
'Tempo' workout ++
2K warmup
3K tempo : 4:52 / 5:03 / 4:49
3K cool down
Total 8K @ 51:19
Time for 3K is 14:44 , course 3K :personal-record: , previous was 14:53 3 weeks ago.
Again it was faster than "tempo" , hence the ++ in the description, but definitely not all out. Was a bit more buffered than the previous PR actually.
Week total mileage is 33K , lifetime :personal-record: done with only 3 runs, previous was 31.5K with 4 runs.
In other news, the organizers of the 2 big races that i was registered and got postponed for 2021, are setting up a virtual race. Super , more news soon.
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21 December
ATG PAUSED SQUAT:
BW @ 15
25kg @ 6x10 , tempo 3:2:1.
SS1a : PUSHUPS : 5x18, 2x15 ( + 3 reps for 4th and 5th set )
SS1b : BENT OVER ROWS : 25 kg @ 5x18, 2x15 ( + 3 reps for 4th and 5th set )
SS1 info : 7 rounds
Feeling strong.
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22 December
Easy run 10K @ 55:37 , lifetime :personal-record: , previous was 56:54 :ibrunning: :wowthatwasnutswtf: :ibrunning: :wowthatwasnutswtf: :ibrunning:
This was done fast-easy. Totally not tired at the end, didn't even need to catch some breath.
5K splits were 27:57 / 27:40. The latter is the 2nd fastest ever at that course, without even trying.
Fastest km was the 9th (!!!) , 5:20 , unintended, i just lost focus and picked the pace up. That is shocking, just 2 months ago my 3K tempo workout was slower than that.
Feels so awesome to break plateaus.
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23 December
C1a : STIFF LEG DEADLIFT : 25kg @ 10 ( slow tempo )
C1b : OVERHEAD PRESS: 25kg @ 15 / UPRIGHT ROWS : 25kg @ 12 ( better form/ROM )
C1c : BICEP CURLS : 25g @ 10
C1d : CHAIR TRICEP DIPS x 15
C1 info : 8 rounds
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26 December
Run 14K @ 1:26:02
Was planned to try and run 21.1K ( half marathon ) in a long slow run pace.
But i went out at night and humidity was 95-100% so changed plan, decided to just run 90 minutes in a pace between easy and long slow.
That landed to a shocking fast 6:08, which is gigantic speed :personal-record: for a long run.
Previous pace PRs for long runs were 6:26 for 15K last week and before that 6:44 for 12K , 6:55 for 14K. This run was done deliberately faster, but still slower than 'easy'.
Also ultra happy that 10K split was still under 1 hour, even barely, 59:50.
I will try to fit that 21K in a sunny day soon.
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28 December
"VO2 max" workout
1K warmup
SPRINT 6x800m / 2-3 minutes slow walking recovery
2K cool down
Total 9K @ 59:30
Most sprints timed around 3:40 ( 4:35 pace ). Fastest one was 3:30 ( 4:22 pace ), just 5 seconds slower than PR, despite ir being the 6th! Slowest 3:50 ( 4:48 pace ).
All of them were buffered. Very nice! .
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30 December
Long slow run 17K @ 1:47:58 ( 6:20 average km pace )
Lifetime distance :personal-record: ( previous was 15K )
Lifetime duration :personal-record: ( previous was 1:37:20 )
Long slow run pace :personal-record: ( previous was 6:26 for 15K. Ive done 6:08 for 14K but it was uptempo ).
Also, from Saturday to Wednesday i run a total of 40K, my 7 days PR was 33K , so here's another :personal-record:
Pretty impressive year cap. Happy new year all, stay healthy and, why not, happy!!!
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Signed up for a 5K virtual race :wowthatwasnutswtf: :ibrunning:
It is not a fixed date/time event, i have as many attempts as i want until 15 January. A tracker screenshot is enough.
Any peaking ideas?
I plan to keep my weekly programm which is 3 runs, 1 easy 10k/1h , 1 slow 15k/1:40h and one intense. I will reduce pace in the first two by 30 seconds, make sure the intense has 2 full rest days prior, make the intense one 5K time trial. That gives me 2 attempts.
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Read a few blogs about peaking. It seems that the above plan is not exactly correct. You want to taper but not stall, and the proper way is to cut back volume, not intensity as i suggested.
Anyway it's not like i have a huge time frame to plan and taper etc, i gotta do a 5K PR in 10 days. Should skip the 2 attempts idea and just do the obvious and plan a peak day near the deadline (next Friday).
What i do need to do though is do the rest of the workouts on flat course, this uphill/downhill is not good for the final phase of race prep, need to test my true race pace.
3 January
Easy run 10K @ 57:03
Pretty happy. It was true easy, not fast easy, 5:42 pace is very fast for that.
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IDK, my past attempts to taper have all felt overwrought and it never goes the way i think it's supposed to. partly because i don't think my training has ever been consistent enough that a proper taper is really necessary. i think you should just carry on as you've been doing, take an extra day of rest before the first "race" day, see how you do, and go from there. in my admittedly limited experience, time trialing is its own thing, very unlike normal workouts. this is the first time you'll really be doing it, right? so just pick a day and go for it, don't overthink it. you'll know more about how it feels and what you need to do to prepare in retrospect.
my $0.02.
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Yes, that was exactly my intuitive approach. But then i said , why force 2 time trials in 10 days? Actually less than 10 since i need 4-5 of them to get ready for the first attempt.
Not decided yet. Weather has gone crazy lately too, yesterday it was storms and hail all day, today it is a spring-like sunny warm day. It will get too cold next week, gotta aim at the weekend.
FWIW, i have time-trialed 2 times, i did PR both but there was no special peak plan there, only psyched up. Actually the 1st one was the opposite of peaking, it was 2 days after a 4K race and i had lifted (including squats ) the between day too. lol, horrible. The other time I just did an easy shortened run 2 days before , not even a slow one, not even 2 off days.
Thanks!!!
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My warranty-replaced Garmin arrived just in time! :wowthatwasnutswtf:
5 January
2.5K warm up
3K time trial : 14:06 ( 4:40 / 4:52 / 4:34 ) That is 3K :personal-record: and also in-race-1K :personal-record:
3.5K cool down
Total : 9K @ 59:02
That was nice. I was secretly hoping i would go below 4:30 but i did a silly warm-up: Just 2.5K at around 6:15 pace, not strides. Too long and fast for a warmup jog, no intensity stimulus at all, wrong.
Anyway, still got a double PR , happy!
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8 January
~5K slow run warmup
1 Mile time trial ( 7:35 , 1K split 4:40 )
~5K slow run cool down
Total 11K @ 1:15:05
Weather is whack, not happy with frequency/volume lately. Also it will be raining all weekend so now i am targeting Monday for my virtual race.
Today i was kinda disappointed , i wanted a PR in both 1K and mile but i failed both. I should have known, you don't run 5K as a mile PR warmup. Also you don't do PR attempts with a head wind of 20-30kph ( 13-18 mph ).
Workout was good though, exactly what i wanted to do, long slow impact with a short max burst.
Alright, race mode on, 5K PR going down in 70 hours.
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Weather is whack, not happy with frequency/volume lately. Also it will be raining all weekend so now i am targeting Monday for my virtual race.
https://www.meteo.gr/cf-en.cfm?city_id=1
:pokerface: :ffffffuuuuuu: :raging: :gtfo:
So Monday and Tuesday now look very moist, they will have good mild temperatures but very small not-raining windows and also 90-ish RH all day. Its a no.
Wednesday it all changes, north winds kick in, they will clear the skies, they will dry the air but they will also bring freezing temperatures and they will be be constantly blowing at 25kmh (18mph). Thursday even worse, wind speeds at 35kmh(22mph). Friday the winds get easier but it will be freezing all day. And that is the last day i can register a time too. FML
Dunno, I'll probably do another 'tapering' run tomorrow or Tuesday ( thinking a shortened version of last run, a pace between long slow and easy for 8-10K with a max 1K in the middle ), then do the race on Friday mid-day so the sun makes up for the cold.
OR , if i see a dry window tomorrow do the race, rest 3 days and repeat Friday.
We will see.
FUCK you very much Mr weather!!!
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12 January 2020
~2K warmup ( including dynamic warmup and strides )
VIRTUAL RACE 5K TIME TRIAL : 24:09 , "official" :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning:
2K ultra slow cool down
Awesome. I have a 23:42 time trial logged but it was not Garmin, GPS went off that day so i had to guestimate the exact distance.
This one today was done on a pre-measured course on google maps, with which Garmin tracking agreed with absolute precision, both about the 2.5K turning point and the finish which was exactly where i started, less than 5m deviation. That is why i log it as 'official'. Previous best official 5K time was 25:18.
It was pretty windy, 15 to 20 kmh, that was head wind for half the race and tail wind for the other half. I suppose that just like uphill and downhill, the fact that head/tail wind distances break even doesn't mean it equals a no-wind time. The first half was so frustrating, i was struggling to preserve a pace around 5:00. But i knew it was the wind and stayed patient. Then i turned around and bam, turbo boost despite the fatigue.
Splits: 4:57 / 5:11 / 4:52 / 4:40 / 4:27
If weather goes well and it is not windy on Friday and i feel recovered, i may attempt to improve on that. If not, still delighted!
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strong negative splits are a good sign, too, means you have more in you right now i think.
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Agree , but can't really quantify how strong those negatives where, because of the wind. I was on a negative split strategy though, it seems to work better for me than positive or neutral.
But i do think i can do better, because i am now convinced that this was like a downhill-uphill race, stategy and reserves linearity destroyed by the 2.5K 'uphill' start.
Here is the pace graph. Look at the reverse point that i circled. The difference is huge, that is no reserves, that is the wind changing from head to tail.
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14 January
Ultra slow recovery run 10K @ 1:17:45
HELP, someone read this in detail!!!!
So i was wrecked from the time trial PR , wanted to do a really low impact run. Training pace calculator says long run pace should be in the 6:08 to 6:53 range.
I thought that going around 7:00 or a little slower would have me at sub-aerobic HR. Right ? WRONG! I was going awfully slow but HR kept rising over 150. I had to walk for 100-200m to bring it to 130, then jog again. That kept repeating, even when the jogging pace was horrifically slow, 8:00 to 8:30.
Around 5K i was fed up with that, decided to turn this to a pace/HR test.
Did 1km at 5K race pace, not all out. That landed at 4:50 with an average heart rate of 155.
Then walked for 3 minutes which lowered HR to 120 ( was down to 140 in 90 seconds ).
Then never looked at watch again, did 3.5K at a "long -really-slow" run pace. It landed at 7:00-7:30 but with 150-ish HR.
Here is the complete matrix:
RUNNING PACE AVERAGE HR MAX HR
Steady slow 7:11 142 158
Slow+walk 8:00 145 159
Slow+walk 8:23 143 152
Slow+walk 8:42 138 153
Slow+walk 8:55 139 152
5K race pace 4:52 156 165
Steady slow 7:40 151 164
Steady slow 7:41 152 165
Steady slow 7:00 153 165
Steady slow 7:30 150 159
WTF is that??? How do those numbers add up?
Last jog+walk km before the 5K race pace km was 8:55 pace!!!! That is not even jogging speed, is is walking and rather slow. And yet it was 139 average HR with 152 max.
And then the last slow 3.5K were essentially the same HR with the 1K @ race pace, despite them being 60%effort ( 4:50 vs 7:40 ).
150bpm may seem low to you but it is not for me, my 100% HR is now about 182 or so. 150 bpm is 82% max, it is intense aerobic.
Or isn't it? Is there a minimum threshold? Like you start running, bam , 145, and then your VO2max capacity determines how faster you can go or something like that?
Enlighten me please because i am awfully frustrated...
Edit:
Some really good answers/points in here : https://medium.com/runners-life/how-slow-is-slow-7431bb7cc029
- Ideal slow pace HR for me is around 135, watch agrees, the green zone is 130 to 140
- HR is not the decisive matter. "easy" feel is more important. But in any case 155 / 85%max is not easy
- True truly slow is indeed boring AF , nearly impossible, almost double race pace so about 9:00 for me
- Too long runs are not recovery, even if very slow, distance takes over speed
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idk i never pay attention to heart rate. how confident are you in the accuracy of the watch, anyway? iirc they're not nearly as accurate as a chest monitor. and how confident are you that your max HR is 182?
if you're really worried there's something wrong with your heart then i'd see a doctor. otherwise, i wouldn't sweat it if i were you. if the slow run "felt" relaxed and your breathing was easy then it was probably okay. i've written this on my own journal but i tend to set pace by steps per breath. my default pace for a 50 min-1 hour run is 4-5 steps for every in breath and every out breath. that corresponds to 4:50-5:00 per km depending on the day and route. can speak in complete sentences but have to take breaks between sentences. sunday long runs i should be able to speak in complete paragraphs unless i'm going up a steep hill. that corresponds to 5:40-5:50 per km. (tbh the slow runs "should" be slower but they take so little out of me and it'd be hard to go slower and still have my parents bike along, so whatever.)
if the high-HR sections early in that run felt hard, then i think you did the right thing by mixing in walking. sometimes your body is raring to go and sometimes it's fatigued. that's my $0.02: just focus on feel/LOE and stay consistent.
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Thanks, good points.
I am not worried about my heart. I am just trying to figure this out, it seems unnatural that very slow running brings HR at almost the same level as intense effort. Run-efficiency-wise, not health-wise.
I am a bit shamed to admit that i guess the most frustrating factor is... the watch coach. It uses solely HR to understand the workout intensity, so the low/medium/high effort balance an therefore general progress plan is always screwed. I can get over it , but i would love it if i didn't have to, if i had it actively coaching me. But that is a pitfall that i kinda fell last spring too, i get trapped into doing too slow workouts and i am missing the effect of the 'normal' and 'slow but not too slow' long runs.
FWIW , i did think of accuracy, i hand-measured HR last time both at highs and at lows and it was accurate. But who knows, maybe wrist movement adds noise so during-run-measurements are off. As for max HR, the 220-age formula gives around 175 but 182 is the max measurement i ever got, from the watch and with hand-check. Not sure that maximum measured HR is the actual 100% though.
Anyway, as you and the articles say, the hell with the watch coach and HR. If it feels easy, it is easy. Maybe less or more easy than targeted, but easy. Talking tests are good and im using them at the slow runs already. Plus the recent race time based training pace calculators, which actually agree with feels. I know my max 5K is 24:00 so i have adjective data. I will keep doing my thing, weekly plan 1 normal around 60m , 1 long slow about 1:30/1:45 and one HIIT. I do want to add a 4th weekly running day , so maybe use this for 'recovery', 45 minutes @ horribly boring slow, almost double race pace, see what happens.
Amen.
In other news:
-Virtual race deadline has been expanded to 31 January, so i get another chance. Currently placing in top 30 of 200, all genders and ages. If i do 23-ish i get in top 20 & top 10%.
-Weather went off, we have snow, below freezing temperatures, intense winds, rain, hail etc. Forced derail for a few days. Time to start lifting again.
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18 January
ATG PAUSED SQUAT:
10 @ BW
4x10 @ 25kg , tempo 2:1:1 ( was 6x10 / 3:2:1 )
SS1a : PUSHUPS : 10 @ BW ( was 15 to 18 )
SS1b : BENT OVER ROWS : 10 @ 25 kg ( was 15 to 18 )
SS1 info : 5 rounds ( was 7 rounds )
Dat perfect form and ROM everywhere when you restart so you don't care for progress. Gotta stick with it, not let the more-reps-chase ruin it.
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19 January
"VO2 max" workout
1K warmup
SPRINT 6x800m / 3.5 minutes walking recovery
1.5K cool down
Total 8.5K @ 58:21
Target pace is around 4:30 for flat course / 4:55 for this default up and down course i am using.
I got 4:32 / 4:25 / 4:52 / 4:43 / 4:50 / 4:39 , all those were buffered, nice!
This VO2max workout suggests bigger breaks , 4 to 6 minutes slow jog , something like 1:1 run/rest time. I will try this next time, should be able to push more.
Also this was done at 0 Celsius degrees (32F) with strong wind, feels like was -4 , ( 25F ).
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20 January
Recovery ultra slow run 6K @ 51:23
Squats after almost a month Monday followed by HIIT Tuesday annihilated my legs.
Went out and forced a horribly slow workout, barely faster than walking, plus actual walking on all uphills. Mentally handled this as a needed recovery exercise. Like you have to endure a cryotherapy or idk what, ultra boring slow is the same, you dont have to like it, you just have to do it. Worked nice :)
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21 Jamuary
C1a : STIFF LEG DEADLIFT : 10 @ 25kg
C1b : OVERHEAD PRESS: 10 @ 25kg ( -5 reps )
C1c : BICEP CURLS : 10 @ 25kg
C1d : CHAIR TRICEP DIPS : 10 @ BW ( -5 reps )
C1 info : 7 rounds ( -1 round )
Last time i did this workout was 23 Dec 2020.
Biceps were surprisingly strong, maybe better than before, everything else a little rusty.
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22 January
Long slow run 12K @ 1:17:54
Was targeting 6:30 average pace, got 6:29 , impressed by that accuracy!
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25 January
2.7K warm up
TIME TRIAL 3K : 13:56 , :personal-record: ( 4:34 / 4:47 / 4:35 )
3.6K cool down
TOTAL 9.35K @ 1:03:07
Was again aiming for 4:30 average but didn't have it in me. Did chop 10 seconds off my 3K PR though so can't complain.
I am eyeing Sunday for another 5K virtual race attempt.
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26 January
ATG PAUSED SQUAT:
5x10 @ 25kg , tempo 3:2:1 ( was 4x10 / 2:1:1 )
SS1a : PUSHUPS : 12 @ BW ( +2 reps )
SS1b : BENT OVER ROWS : 10 @ 25 kg ( +2 reps )
SS1 info : 6 rounds ( was 5 rounds )
Good progress. Form ultra strict at all sets and reps, gonna keep that.
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28 January
C1a : STIFF LEG DEADLIFT : 10 @ 25kg
C1b : OVERHEAD PRESS: 12 @ 25kg ( +2 reps )
C1c : BICEP CURLS : 10 @ 25kg
C1d : CHAIR TRICEP DIPS : 12 @ BW ( +2 reps )
C1 info : 8 rounds C1b : ( +1 round )
Good progress, feeling strong.
Wednesday was 7 Beaufort winds ( 50-60 kmh ) so i chickened out from running.
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30 January
Didn't feel i was up for another 5K PR attempt. Bailed out. However i did feel i was up for a longer run near-max attempt.
Did 10K @ 54:57 :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning:
Chopped off about a minute of my PR, previous was 55:37. To be fair though, that 55:37 was done much easier, today it was pretty close to max, it was much more tiring and not that faster.
Kinda justifies my decision to not run 5K max, it was not a true PR day for me.
Still delighted that i broke the 55 mins / 5:30 pace barrier for 10K
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2 February
Easy run 10K @ 1:01:30
This was done without looking watch, just go easy, not fast easy, not slow easy.
Pace calculator says this should be 6:08 , bull's eye!
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3 February
ATG PAUSED SQUAT ( tempo 3:2:1 ):
5x10 @ 25kg
SS1a : PUSHUPS : 12 @ BW
SS1b : BENT OVER ROWS : 12 @ 25 kg
SS1 info : 8 rounds ( +2 rounds )
Feeling strong.
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4 February
Long slow run 10.2K @ 1:26:47
Aaaaaand, after 1,5 years with the watch and numerous tries, i got it. I found a breath/stride combination that had me going slow and easy and controllable. Used the breathing pattern to also find a good 'sequence' to check pace/HR for adjusting. It worked great, first time my watch accepts such a long workout for "base" , immediate impact on all other readings/stats!
I read a few articles lately, I should invest more on this low-aerobic zone. It is the slowest one to improve, but also very important, need to stick with it for a while. Gonna do it now that i finally found how. Next race is probably somewhere in May anyway so it is a good time to experiment. I suppose it will also have positive effects on body-fat, no better pure fat burner than 90+ minutes of LISS.
So my plan stays the same , 3 runs a week :
1 "Easy" run, 1 to 1,5 hours.
1 "Long slow" run , 90 to 120 mins , whatever distance i can get staying in low aerobic HR zone.
1 "Anaerobic" run , cycling between 3K rempo / 6*800m / 8*400m
Should fit a 4th run somewhere, but i am also doing 2 strength workouts/week too. Maybe i can do both one day. I bumped upon a nice short EMOTM powerbag workout lately, i might use this together with a shorter easy run to make a 4th run and 3rd strength workout, that would be ideal!
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sounds like a great plan.
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Yup, its only flaw is that it calls for 6 workouts per week, i'm afraid i am too old and busy for that shit. Id love to though. Ill just have it always in mind and do it whenever i can, if it turns out once in a month, so be it, if more frequent, great.
6 February
'VO2 max' run
1.5K warmup
6x800m / 4-5 mins walk-jog rest
1.5K cooldown
Total 9K @ 1:04:28
Training pace calculator say target for those (flat course) 800s is 4:36.
I got from 4:29 to 5:00 depending on the uphill/downhill percentage. Same with last time(s), it is on-target but i should start pushing for improvements.
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8 February
ATG PAUSED SQUAT ( tempo 3:2:1 ):
6x10 @ 25kg ( +1 set )
SS1a : PUSHUPS : 12 @ BW
SS1b : BENT OVER ROWS : 12 @ 25 kg
SS1 info : 8 rounds
Better form/ROM/control everywhere. Feeling very strong.
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9 February
Easy run 12.25K @ 1:15:31
Target pace 6:07, got 6:10. Was en route to faster but had a sudden rain on the last 2K that slowed me down, 10K split pace was 6:04
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11 February
C1a : STIFF LEG DEADLIFT : 12 @ 25kg ( +2 reps )
C1b : OVERHEAD PRESS: 12 @ 25kg
C1c : BICEP CURLS : 10 @ 25kg
C1d : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 9 rounds ( +1 round )
Beasted this despite not having done it previous week. :strong:
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12 February
'Speed form' workout
2K warmup
8x400m @ 95% / 3-4 mins walk/jog recovery
2K cooldown
Most sprints were around Times 1:45 (4:25 pace), fastest 1:40 (4:11 pace) , slowest 1:51 (4:38 pace).
Theoretical target pace for those 400s is 4:15 so i was a tad slower.
In my defense, i haven't done 400s in 2 months and it was freezing temperature, strong wind and below freezing 'feels like'.
In other news :
- Winter attack started yesterday, will last about one week, incoming derail.
- Virtual race results: 30/300 overall , 3/27 M45 , a fucking podium lol! :headbang: :highfive: :ibrunning:
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15 February
ATG PAUSED SQUAT ( tempo 3:2:1 ):
6x12 @ 25kg ( +2 reps per set )
SS1a : PUSHUPS : 4x15 / 4x12 @ BW ( +3 reps for 4 sets )
SS1b : BENT OVER ROWS : 4x15 / 4x12 @ 25 kg ( +3 reps for 4 sets )
SS1 info : 8 rounds
Strong!
16 February
Easy run 11.5K @ 1:14:00
Pace 6:28, way too slow (should be around 6:10) but it was too cold ( something like temp 1'C / feels like-5'C ). Just happy that still went out and recorded some mileage.
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17 February
C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 12 @ 25kg
C1c : BICEP CURLS : 10 @ 25kg
C1d : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 4 rounds
C2a : BULNGARIAN SPLIT SQUAT: 6 each leg @ BW
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 10 @ 25kg
C2d : CHAIR TRICEP DIPS : 12 @ BW
C2 info : 4 rounds
Decided to start mixing it up. 3rd and 4th exercises are the same obviously, ill see if i can find alternatives for those too. Will apply that to the other lifting day also.
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18 February
Low aerobic zone run
11K @ 1:34:25 , 8:34 pace / 133 bpm
Last time i did this i got 10K @ 1:26:00 , 8:33 pace / 136 bpm , more or less the same.
Willing to continue this experiment (low aerobic zone) for the rest February and all March. I missed last week's such run but i expect to start seeing improvements the next (2) time(s).
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19 February
EMOM:
C1a: 5 deadlifts
C1b: 5 hang cleans
C1c: 5 front squats
C1d: 5 OHP
C1 info : 10 rounds
Not my cup of tea, annoying AF.
Lasts only 10 minutes though, so i should try to get used to it, it seems like a perfect addition for running days, especially the low zone ones.
20 February
Tempo run:
2K slow jog warmup
3x1.5K / 2.5 minutes walking rest
2K slow jog cool down
Decided that the HIIT version of tempo is better suited than the concrete longer distance one, for my training target (mostly 5K , also 10K but with smaller focus ).
Target pace was 5:06 , got all sprints slightly negative: 4:51 / 4:52 / 5:01 , all buffered at the 'hard run but not max' effort level, very very nice.
Also, those three 1.5K intervals together with the walking rests logged a 5K@27:44, PR at this up/down course is 26:50 , awesome!
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23 February
Workout 1:
SS1a : PUSHUPS : 15 @ BW ( +3 reps for 4 sets )
SS1b : BENT OVER ROWS : 15 @ 25 kg ( +3 reps for 4 sets )
SS1 info : 8 rounds
Strong!
Workout 2:
Easy run 12K @ 1:19:38
Too slow. Went for this run right after finishing the strength workout logged above. Didn't quite work, was feeling tired from the beginning and HR was going too high too easy.
Oh well, got the easy kms in, even going 20s slower than target pace.
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no such thing as too slow on a run like that IMHO.
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^^^
True, but it is always frustrating when the same effort running is slower than you are used to.
24 February
ATG PAUSED SQUAT ( tempo 3:2:1 ):
6x12 @ 25kg
C1a : OVERHEAD PRESS: 12 @ 25kg
C1b : BICEP CURLS : 10 @ 25kg
C1c : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 8 rounds
A little weaker today. This 8-round circuit is normally the entire workout, with an added first set of straight leg DLs(easy). The fatigue from squats prior to it seem to have severely affected it. Yeah, no shit Sherlock! ;D
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25 February
Low aerobic zone run
12.5K @ 1:42:37 , 8:12 pace / 135 bpm
That is low-aerobic-zone run distance (+1.5K ) duration ( +8 mins ) AND pace ( -20s/km ) triple :personal-record:
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27 February
'VO2 max' run
2K warmup
HIIT 5x800m / walking rest equal to interval time
1.5K cooldown
Target pace for the 800s is 4:36.
I got 4:35 / 4:45 / 4:35 / 4:45 / 4:59. Canceled the 6th sprint because big drop at 5th.
A bit displeased, i wanted to get the target this time. I was closer on average than last time, but still, I pushed but it wasn't happening.
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1 March
ATG PAUSED SQUAT ( tempo 3:2:1 ):
6x12 @ 25kg
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 8 rounds
Strong, best form/control/ROM strictness so far.
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2 March
Easy run 12K @ 1:11:53
:personal-record: , this is the longest distance i have ever covered in sub-6' pace (5:59 to be precise ;D ).
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3 March
C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 12 @ 25kg
C1c : BICEP CURLS : 10 @ 25kg
C1d : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 4 rounds
C2a : BULNGARIAN SPLIT SQUAT: 8 each leg @ BW ( + 2 reps per leg )
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 10 @ 25kg
C2d : CHAIR TRICEP DIPS : 12 @ BW
C2 info : 4 rounds
Strong. Having a really good training week heh.
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4 March
Low aerobic zone run
13.5K @ 1:48:12 , 8:01 pace / 134 bpm
That is back to back low-aerobic-zone run distance (+1K ) duration ( +6 mins ) AND pace ( -11s/km ) triple :personal-record:
It is also, even by just 1 minute, the longest running session duration of any kind, ever! :personal-record:
Yup, this week definitely went great!
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6 March
'Speed form' run
2K warm up
Sprint 8x400m / about 3.5 minutes walking rest
2K cool down
Goal pace for the 400s was 4:15
I got mostly 3:55 , two times 4:17(uphill) and two times 3:45(downhill).
Awesome, finally negative splits, by a lot actually, without any of the sprints being max.
3 weeks ago that i did that workout again i got 4:25 average, 4:38 uphill, 4:10 downhill. Great progress!!!
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9 March
ATG PAUSED SQUAT ( tempo 3:2:1 ):
6x12 @ 25kg
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 8 rounds
Strong.
Finding it hard to add reps/sets, workout is 1 hour long and sets already long and tiring. Trying to focus on small improvements in form/control/ROM strictness.
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10 March
C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 12 @ 25kg
C1c : BICEP CURLS : 10 @ 25kg
C1d : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 4 rounds
C2a : BULGARIAN SPLIT SQUAT: 8 each leg @ BW ( + 2 reps per leg )
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 10 @ 25kg
C2d : CHAIR TRICEP DIPS : 12 @ BW
C2 info : 4 rounds
Finisher: ( extra set )
BULGARIAN SPLIT SQUAT: 6 each leg @ BW
STIFF LEG DEADLIFT : 6 @ 25kg
OVERHEAD PRESS: 6 @ 25kg
UPRIGHT ROW: 6 @ 25kg
BICEP CURLS : 10 @ 25kg
CHAIR TRICEP DIPS : 12 @ BW
Why didn't i think of the finisher set earlier? Also why didn't i do more reps (to failure) at it?
Niiiiice, i always liked finishers, especially AMRAP. Next, time, fun!!!
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11 March
Easy run 17.5K @ 1:51:33
This is lifetime distance AND duration PR , previous were 17K / 1:48:00 , :personal-record: :ibrunning: :personal-record: :ibrunning:
First 12K were again sup 6:00 km pace, but then it got bad, especially after 14K. I don't know what happened, lungs were fine but legs got stiff and i got slow.
Felt pretty much like hitting the wall, I run out of carbs/glycogen maybe? I wasn't prepared for a big run now that i think about it, this was done at night, both lunch of the same day and dinner of previous night were low on carbs.
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13 March
Tempo run:
2K warmup
3x1.5K / 5 minutes walking rest
1K slow jog cool down
Target pace was 5:06.
Decided to do a max 1st attempt , hoping to keep the other two around 5:15.
I got 4:35 / 5:10 / 5:12. Great!!!
At the first sprint i continued to complete a mile, to register 2 new lifetime PRs : 7:19 mile and 6:53 1.5K :personal-record: :ibrunning: :personal-record: :ibrunning:
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15 March
Low aerobic zone run
7.5K @ 59:41 , 7:55 pace / 134 bpm
Shorter distance today. Might attempt to do a 2nd such run later in the week.
Today for the first time, this run's pace landed under 8:00 , nice!
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16 March
ATG PAUSED SQUAT ( tempo 3:2:1 ):
5x12 @ 25kg
Finisher 25 @ 25kg ( + 13 reps )
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS 23@BW ( + 8 reps )
BENT OVER ROWS : 23 @ 25kg ( + 8 reps )
Added the finishers. Not as an extra set like in the other training day. This one is already 1 hour long and exhausting, so substituted the last set of each exercise with an AMRAP finisher.
Very very nice!
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17 March
Easy run 13K @ 1:17:22
:personal-record: , this is the (new) longest distance i have ever covered in sub-6' pace (5:57 today) , previous was 12K @ 5:59 done 2 weeks ago.
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18 March
C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 12 @ 25kg
C1c : BICEP CURLS : 12 @ 25kg ( +2 reps per set )
C1d : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 4 rounds
C2a : BULGARIAN SPLIT SQUAT: 10 each leg @ BW ( +2 reps per leg )
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 12 @ 25kg ( +2 reps per set )
C2d : CHAIR TRICEP DIPS : 12 @ BW
C2 info : 4 rounds
Finisher:
BULGARIAN SPLIT SQUAT: 20 each leg @ BW ( +14 reps per leg )
STIFF LEG DEADLIFT : 6 @ 25kg
OVERHEAD PRESS: 23 @ 25kg ( +17 reps )
UPRIGHT ROW: 6 @ 25kg
BICEP CURLS : 15 @ 25kg ( +5 reps )
CHAIR TRICEP DIPS : 25 @ BW ( +13 reps )
Beasted this one! ;D
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19 March
'VO2 max' run
2K warmup
HIIT 5x800m / walking rest equal to interval time
2K cooldown
Target pace for the 800s is 4:36.
I got 4:35 / 4:22 / 4:31 / 4:15 / 4:35 , I finally got all splits negative , winning! :ibrunning: :ibrunning: :ibrunning:
Also that 4th sprint was timed at 3:24 which is ( even by just 1 second ) a lifetime :personal-record:
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23 March
Wow, 3 days without training and i feel like i am a couch potato traitor that took a break for months lol
Easy run 12K @ 1:17:50
Failed session because:
- It was cold and windy outside but not as much as i thought, so i ended up over-dressed.
- I forgot i ate late, so i went running about 2.5 hours after a (heavy) lunch.
Result was too heavy legs, sweating like crazy, HR going up too easy too much. Ended up with 6:29 average pace, half a minute slower than ordinary.
Shit happens! ::)
-
23 March
Wow, 3 days without training and i feel like i am a couch potato traitor that took a break for months lol
+1 :-[
-
lol what is wrong with us? :-\
24 March
ATG PAUSED SQUAT ( tempo 3:2:1 ):
5x12 @ 25kg
Finisher 30 @ 25kg ( + 5 reps )
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS 28@BW ( + 5 reps )
BENT OVER ROWS : 27 @ 25kg ( + 4reps )
Strong!
25 March : 4.5K walk
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27 March
'Speed form' run
3K warm up
Sprint 8x400m / about 3.5 minutes walking rest
1.5K cool down
Goal pace for the 400s was 4:15
Got all splits negative, most sprints around 4:10 , a few 3:5x , and at then there was this 2nd sprint that synced to be all downhill and i went all out:
I got 1:19 ( 3:19 pace ) which is lifetime :personal-record: ( previous was 1:20). I also got a reading of a max pace of 2:42 / 22.2kmh at the beginning of that max sprint, :personal-record:
Great run, felt so fast! Even more impressive than the PR is that i still got the following 6 sprints below target pace, without extra rest!
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29 March
Easy run 13K @ 1:17:00
Ties longest sub-6' pace ever, but today average pace was 5:55 , previous was 5:57 , so that is again some kind of silly :personal-record: :ibrunning:
-
30 March
ATG PAUSED SQUAT ( tempo 3:2:1 ):
5x12 @ 25kg
Finisher 33 @ 25kg ( + 3 reps )
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS 28@BW
BENT OVER ROWS : 30 @ 25kg ( + 3reps )
Strong!
-
31 March
Low aerobic zone run
9.5K @ 1:14:27 . 7:50 pace / 132bpm
So that is the fastest low aerobic run ever ( previous was 7.5K@7:55 ) AND with lowest average HR (previous was 134 ). :personal-record: :ibrunning:
Willing to continue this experiment (low aerobic zone) for the rest February and all March. I missed last week's such run but i expect to start seeing improvements the next (2) time(s).
I started late February, pace needed to stay below 140bpm was 8:34. Progress is evident, and also i see general progress in all running stuff i do, every session is a PR lately! I can't attribute that to low HR zone training only, but im sure it plays an important role, looks like it was the missing link to bring balance and help break plateaus. I'm keeping it.
-
1 April
C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 12 @ 25kg
C1c : BICEP CURLS : 12 @ 25kg
C1d : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 4 rounds
C2a : BULGARIAN SPLIT SQUAT: 10 each leg @ BW
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 12 @ 25kg
C2d : CHAIR TRICEP DIPS : 12 @ BW
C2 info : 4 rounds
Finisher:
BULGARIAN SPLIT SQUAT: 22 each leg @ BW ( +2 reps per leg )
OVERHEAD PRESS: 27 @ 25kg ( +4 reps )
BICEP CURLS : 16 @ 25kg ( +1 rep )
CHAIR TRICEP DIPS : 30 @ BW ( +5 reps )
Missed this workout last week but was still very strong.
Lol @ finisher circuit round which was a total of 117 reps, it took a little over 5 minutes.
-
3 April
Tempo run:
3K slow jog warmup
3x1.5K / 2 minutes walking rest
1K slow jog cool down
Target pace for the 1500s was 5:06
I got 4:51 / 4:54 / 4:59
That was brutal! Did this run in the midday sun at the hottest day of the year so far. Not too hot but body was totally shocked.
Very happy hat i got all sprints paces below 5:00!
-
4 April : 5K walking
5 April
Easy run 13.5K @ 1:18:40 ( 5:49 pace )
Yet again this is the longest and fastest sub 6' pace run ever, previous was lat week's 13K @ 5:50 :personal-record: :ibrunning: :personal-record: :ibrunning:
This fast-easy run PR every week is fun and nice and all, but i am becoming worried it is trapped in the too-slow-for-fast-and-too-fast-for-slow area. I should:
- Stick to the training pace calculator target pace, for easy run and my fitness level it is 6:07
- Re-evaluate that fitness level. Its been 4 months since last 5K time trial and there is strong evidence i am faster now
-
re-evaluate
-
6 April
ATG PAUSED SQUAT ( tempo 3:2:1 ):
5x12 @ 25kg
Finisher 35 @ 25kg ( +2 reps )
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS : 30@BW ( + 2reps )
BENT OVER ROWS : 30 @ 25kg
Limit strength here, not sure how i can progress now. Its is fine, i am happy with repeating this workout with small improvements in form/ROM.
Fuck high-rep with low weight, fuck home workouts, fuck closed gyms, fuck covid, duh!
-
7 April
Low aerobic zone run
10K @ 1:17:38 . 7:46 pace / 134bpm
Once again, that is the fastest low aerobic run ever ( previous was 9.5K@7:50 pace ) :personal-record: :ibrunning:
:)
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8 April
C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 12 @ 25kg
C1c : BICEP CURLS : 12 @ 25kg
C1d : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 4 rounds
C2a : BULGARIAN SPLIT SQUAT: 10 each leg @ BW
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 12 @ 25kg
C2d : CHAIR TRICEP DIPS : 12 @ BW
C2 info : 4 rounds
Finisher:
BULGARIAN SPLIT SQUAT: 25 each leg @ BW ( +3 reps per leg )
OVERHEAD PRESS: 30 @ 25kg ( +3 reps )
BICEP CURLS : 17 @ 25kg ( +1 rep )
CHAIR TRICEP DIPS : 35 @ BW ( +5 reps )
Finisher megaset getting insane, lol , 132 reps, 6.5 minutes duration.
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9 April : 3K walk
11 April : 5K walk
10 April:
2.5K warmup
5K TIME TRIAL : 23:06 :personal-record: :personal-record: :personal-record: :wowthatwasnutswtf: :ibrunning: :headbang: :almostascoolasnyancat:
Watch also said it included an in-race 1K PR of 4:17 (previous was 4:27 ) and a lifetime mile PR of 7:05 ( previous was 7:19 ) :personal-record: :ibrunning: :personal-record: :ibrunning:
Previous 5K PR was 24:09, over a whole minute of improvement!!! Such a rewarding feeling, it feels even better than my first race that i PRed from 27:30 to 25:20, going from 24 to 23 is a really great achievement and very motivational for me to keep pushing. I thought that was it, my plateau is low 24/high 23. But its not. I'm now chasing 4:30 average / 22:30 5K.
Go get it.
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12 April
Easy run 14K @ 1:20:32 ( 5:45 pace )
3rd week in a row that i score a longest and fastest sub 6' pace run ever, previous PR was last week's 13.5K @ 5:49 :personal-record: :ibrunning: :personal-record: :ibrunning:
Re-evaluated pace for easy runs is 5:52 so im right on target.
Also, i want to note how accurate those calculators turn to be. All my recent performances, for easy/tempo/VO2max/speed form, all synced perfectly with that calculator (updated with Saturday's 5K PR , see new signature).
Even more, the 5K time to VO2max calculator says my VO2max is barely over 42 , 42.06. Well, garmin said i went to 42 from 41 right after achieving this PR.
It feels so great when everything falls in place.
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13 April
ATG PAUSED SQUAT ( tempo 3:2:1 ):
5x12 @ 25kg
Finisher 35 @ 25kg ( +2 reps ) Skipped, legs dead from 2 big lifetime running PRs the previous 3 days, decided to show them some mercy.
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS : 30@BW
BENT OVER ROWS : 33 @ 25kg ( + 3reps )
As of this Monday i started doing 16:8 intermittent fasting as an experiment. I've semi-tried it unsuccessfully in the past, but i haven't read enough. Back then I was thinking that a few calories like 50-100 in the morning do not interrupt the fast, but they do. Going more strict this time, the only thing besides water I'm consuming in the 16 hours fasting window is my morning coffee, no sugar/milk added. Lets see how it works...
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Good luck with IF, ive done 16/8 or similar for years now and gound it beneficial from a fat loss and keeping fat off point of view. I find my focus is better whilst fasted and do nearly all my runs fasted. Also think it's great to get up and get on with my day rather than worrying about getting my 'most important meal of the day' in. Plus if im ever in a situation where i can't eat its way easier to cope with. Black coffee is a constant though and certainly helps with appetite suppression.
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^ x 2.
Also remember if you ever struggle with headaches or anything like that to up your salt intake. I often add some to my water bottle in the morning.
-
Thanks guys! It goes fairly easy so far, i was never a big breakfast fan (except when staying at hotels of course where you have to honor the buffet). My eating plan was already pretty close to 16:8 but whenever i'd be hungry i'd bite something. I am pretty sure that there were many days i didn't, unintended. But now that i am forbidden to, fucking mind craves it. Very easy to deal with it so far though, let's see if duration escalates it.
14 April
Low aerobic zone run
11K @ 1:26:14 , 7:50 pace / 134bpm
A bit slower today, previous week i did 10K @ 7:46.
However, this one today was the longest sub-8'-pace low aerobic zone run ever, just to keep the silly PRs streak going ;D
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15 April
C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 15 @ 25kg ( +3 reps )
C1c : BICEP CURLS : 12 @ 25kg
C1d : CHAIR TRICEP DIPS : 15 @ BW ( +3 reps )
C1 info : 4 rounds
C2a : BULGARIAN SPLIT SQUAT: 12 each leg @ BW ( +2 reps per leg )
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 12 @ 25kg
C2d : CHAIR TRICEP DIPS : 15 @ BW ( +3 reps )
C2 info : 4 rounds
Finisher:
BULGARIAN SPLIT SQUAT: 25 each leg @ BW
OVERHEAD PRESS: 35 @ 25kg ( +5 reps )
BICEP CURLS : 20 @ 25kg ( +3 reps )
CHAIR TRICEP DIPS : 35 @ BW
Wow very strong!!!
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16 April
REST!!!
Why log it? Because it was the first off day after 13 on in a raw and 17 of the last 18!!!
17 April
VO2-max run
3K warmup
5x800m / 4 minutes walking rest
1.5K cool down
Target pace for the 800s was 4:34
I got 4:22 / 4:33 / 4:28 / 4:17 / 4:13 , great!!!
Last one timed at 3:22, yup that improves by 2s lifetime :personal-record: :ibrunning:
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19 April
ATG PAUSED SQUAT ( tempo 3:2:1 ):
5x12 @ 25kg
Finisher (no pause ) : 37 @ 25kg ( +2 reps )
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS : 30@BW
BENT OVER ROWS : 35 @ 25kg ( + 2reps )
Strong, felt very solid, as if form improved.
-
13 on in a raw and 17 of the last 18!!!
(https://media.giphy.com/media/RJK0ioi6eYHSxyAtNG/giphy.gif)
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Haha nice gif, thanks!
20 April
Easy run 11.5K @ 1:06:27 (5:47 pace )
Easy pace now stable under 5:50, very glad.
I was up for more mileage but i was interrupted by a sudden intense storm that came out of nowhere, luckily i was just 2km from home when it unleashed!
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21 April
C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 15 @ 25kg
C1c : BICEP CURLS : 12 @ 25kg
C1d : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 4 rounds
C2a : BULGARIAN SPLIT SQUAT: 12 each leg @ BW
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 12 @ 25kg
C2d : CHAIR TRICEP DIPS : 15 @ BW
C2 info : 4 rounds
Finisher:
BULGARIAN SPLIT SQUAT: 25 each leg @ BW
OVERHEAD PRESS: 35 @ 25kg
BICEP CURLS : 20 @ 25kg
CHAIR TRICEP DIPS : 40 @ BW ( +5 reps )
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22 April
Low aerobic zone run
11.5K @ 1:28:03 , 7:39 pace / 134bpm
Fastest low aerobic run ever, being longer too! :personal-record: :ibrunning: :personal-record: :ibrunning:
Previous fastest was 10K @ 7:46.
Previous longest sub-8' was 11K @ 7:50 pace
Longest ever is 13.5K but that was @ 8:01 pace. Gotta beat that too, next stop = 14K sub 8'
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24 April
'Speed form' run
3.5K warm up
Sprint 8x400m / about 3.5 minutes walking rest
1.5K cool down
Goal pace for the 400s was 4:05
I got 4:04 / 3:51 / 3:50 / 4:10 / 4:05 / 3:48 / 3:49 / 4:00
Progress!! last time average was 4:10 and was getting a couple of 3:5x , looks like im 10s faster after 1 month.
Garmin acknowledges it too, it upped my VO2max to 43 , estimated 5K race time is 24:36 (still off but fastest ever ) , estimated 10K race time 52:50, faster than real PR, that's a first!
Happy! ;D :ibrunning:
-
26 April
Easy run 13K @ 1:14:14 ( 5:43 pace )
Yet another :personal-record: :ibrunning: , fastest easy run ever, but not longest, I've done 14K @ 5:45.
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27 April
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 15 rounds
Legs felt dead, skipped the squats, went off with pushes and pulls, 450 reps lol.
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28 April
Low aerobic zone run
12K @ 1:32:31 , 7:42 pace / 133 bpm
Now this is the longest sub-8 low aerobic run ever, but not the fastest.
Last week was 11.5K @ 7:39 , fastest but not longest.
Let's see if both go down next week ;D
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Greek Easter, even in lock-down, so a few days of derail, no training, more eating, more drinking, a few cigars. Totally worth it! ;D
3 May 2020
Tempo run
3.5K slow jog warmup
3x1.5K / 2 minutes walking rest
1.5K slow jog cool down
Target pace for the 1500s was 4:53
I got 4:58 / 5:00 / 5:05
Fail. Felt fresh and fast and all but it was too hot (hottest day of the year so far, actually hottest early May day of the decade ) plus there was a lot of African dust in the air. Not sure if this affects the run but i felt like the air i was breathing in didn't have enough oxygen. Humidity was low too so it wasn't that. Maybe just heat acclimatization.
-
i've definitely noticed the heat the last couple of runs. such a strong factor IME.
-
^^^
True, looks like we are entering the hatred dew-point-performance-normalization period.
4 May
Low aerobic zone run
13K @ 1:46:41 , 8:12 pace / 135 bpm
Wow, almost 30 seconds per km slower than usual. Got the readings early on that this is going slow so just kept it easy for longer.
It has to be the increased heat and humidity, yesterday it was cooler but humidity went up, dew point was around 20 C ( 68 F ).
Im not gonna bother with heat and calculations, i will just carry on with my current program, it feels like it is working, if numbers decline because of dew point, so be it.
Watch agrees, it says im at my best condition ever. VO2 max upped to 44 despite 2 'fail runs'. It says training load and balance are ideal and I'm also peaked because of recent rest and that i should take advantage of my peak state while it lasts. Tempting lol
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6 May
Easy run 14K @ 1:23:47
Not that easy, hit the wall hard around 11K. However i kept going while average pace was still under 6:00. Then did another 2K slow jog for a total of 16K @ 1:42:24.
Watch says it was the most demanding run ever, it felt like that too, not during it, just feeling a total wreck after. Weird. Weather was fine, i was feeling fine, recovered, well fed etc.
Last week i did 13K @ 5:43 and wasn't nearly as demanding, as yesterday's 5:59.
That was the 3rd consecutive 'failed run'. Hm, it is becoming a pattern. I'm watching it.
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8 May
VO2-max run
4K warmup
5x800m / 4 minutes walking rest
1.5K cool down
Target pace for the 800s was 4:24
I got 4:25 / 4:23 / 4:21 / 4:21 / 4:25
Awesome pacing, remarkable stability, not even close to max.
Back to productive workouts, few, saved the week last minute! :P :ibrunning: :headbang:
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10 May
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 10 rounds
Finisher:
PUSHUPS : 25 @ BW
BENT OVER ROWS : 30 @ 25kg
Nice 'get back at it' session, all strength still here.
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11 May
Easy run 11 K @ 1:03:57 ( 5:48 pace )
Walk 3K @ ~27m
Started implementing new approach : more really easy work , duration over mileage. I tend to hit the wall around 11K at those easy runs , they stop feeling easy and pace climbs over 6:00. It happened again yesterday, started feeling stiff and went from 5:45 average to 6:05 last km.
So instead of grinding 3-4 more kms @ 6:00 pace , i walked 3 @ 9:00 pace (almost half an hour worth ). Already see the difference today, so much less sore.
In other news, my shoes are done, i notice i am feeling them much less cushnioning or bouncy lately, checked stats, i've done over 900K in them since August lol.
They were the pegasus turbo 2 , featuring the zoomX foam you find in the vaporflys. Really loved that shoe, much cushion but also very fast/responsive/bouncy when pushed and lightweight.
Here are the candidates for next pair:
https://weartesters.com/saucony-endorphin-speed-performance-review/ , best all-around 'normal' shoe ever?
https://weartesters.com/saucony-endorphin-pro-performance-review/ , the above shoe , 50$ more, better upper materials and a carbon plate
https://weartesters.com/nike-zoomx-invincible-run-performance-review/ , a shitton of zoomX for long runs
https://weartesters.com/nike-air-zoom-tempo-next-performance-review/ , those are actualy the vaporflys but the plate is composite instead of carbon, a little less springy but also easier to bend
https://weartesters.com/nike-zoom-fly-3-performance-review/ , a carbon plate shoe that is a bit more suited for every day and sells at normal price
I am not inducing the other high-end carbon plate ones on purpose, they are purely race/speed shoes, only the ones i listed are suited for all around use.
Not sure what to pick. Endorphin pro, tempo next and fly 3 are all sooo intriguing to try. I guess it will depend on the best offer i can find now that i need them, retail price is very high for all but you get huge discounts if you search it a bit.
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13 May
Low aerobic zone run , 13K @ 1:46:01
Numbers are going down but performance metrics are going up. Watch says it too and states it is because of the heat , my acclimatization is still very low (8%). I'm fine with it.
In other news:
- I don't see me buying the carbon plate shoes. The more i read about them the more clear it is they are built for races and speed days and suffer in slow runs. The majority of work I put in is easy. Also i have fresh fast shoes, my Adidas boost takumi sens. I think i will buy the Invincible run. It is heavy AF but reviews go nuts about it the infinite ZoomX used there. It is ultra cushioned shoe but with bouncy responsiveness. Same foam is used in my Pegasus Turbo2 and the vaporflys and it is indeed an awesome material. I will also be using my race shoes for the speed days. That will prolong the durability of the 'slow' shoe and when eventually the 'fast' shoe is done i am getting a carbon plated replacement.
-Got my first shot, Moderna. Had an intense reaction at the shoulder i got it, as if i took a very hard punch at it. Climaxed at around 12h after the shot, hurting (a lot) whenever i moved my hand. Then is started diminishing at around 24 hours after the shot. Gone now (48 hours ).
-Lockdown in Greece is over. Still a few restrictions(such as curfew at 00:30am , but 3 weeks ago curfew was at 21:00 ) obligatory masks everywhere etc. Tourism opens today, bars and restaurants are open, all schools open, theaters , summer cinemas and gyms coming up next few weeks. Vaccinations advance fast, looks like we will have 50% of the population immune by the end of June which is great.
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15 May
'Speed form' run
4K warm up
Sprint 8x400m / about 3.5 minutes walking rest
1K cool down
Goal pace for the 400s was 4:05
Got mostly 4:10 - 4:15 and even a hideous 4:45 at an uphill sprint. This is a big step back from last time.
However watch insists it is the heat acclimatization hurting the numbers and fitness is improving.I like this version of reality lol.
In shoes news , i really wanted to get the invincible run but i found this one at half the price (90 vs 180 ) so couldn't resist the offer and got them:
https://www.runningshoesguru.com/2021/01/nike-react-infinity-run-2-review/
https://www.runningxpert.com/en/inspiration/test-nike-react-infinity-run-flyknit-2
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18 May
Run 10K @ 52:55 , :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning:, previous was 54:55
Walk 3K @ half an hour or so.
This started as an easy run but i was too fast, pacing around 5:30. Kept it easy though. Then came the 6th km which is mostly uphill and i usually do it at a bit over 6:00. Got 5:36, realized it was a too good day to waste, went all out at the last 4 kms and destroyed my PR by 2 whole minutes.
No idea where this came from. Felt like the dunking days, when some days you went to the park expecting normal jumping and u were flying. Ah, missed that feeling, really enjoyed this!
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19 May
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 10 rounds
Finisher:
PUSHUPS : 30 @ BW ( +5 reps )
BENT OVER ROWS : 30 @ 25kg
Strong, form/ROM was better than last week.
20 May
Low aerobic zone run
14K @ 1:46:05 , 7:34 pace / 135bpm
Fastest AND longest low aerobic run ever! :personal-record: :ibrunning: :personal-record: :ibrunning:
Previous fastest was 11.5K @ 7:39
Previous longest was 13.5K @ 8:01
Having an insanely good week, like rebounding from the 'bad' last 2 weeks. Delighted!
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23 May 2020
Tempo run
3.5K slow jog warmup
Sprint 3 x 1500m / 2 minutes walking rest
1.5K slow jog cool down
Target pace for the 1500s was 4:53
I got 4:45 / 4:52 / 4:50
Great, all negative splits, all including some good uphill distance ( like 500-750-300m).
-
24 May
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 10 rounds
Finisher:
SS2a : PUSHUPS : 25 @ BW ( -5 reps )
SS2b : BENT OVER ROWS : 25 @ BW ( -5 reps )
SS2 info : 2 rounds ( + 1 round )
New concept, multi-set finisher, instead of 1 round to failure, do more to a few reps before failure. I like.
-
26 May
Easy run 11 K @ 1:03:29 ( 5:46 pace )
Walk/slow jog 3K @ ~30m
- Keeping the new approach, drop-off appears, i stop and continue with walk/slow jog
- Tried to not pick up the pace and to 'fast-easy', stay easy-easy at target pace (5:52) and run more. Failed, was faster than target AND last easy run and i hit the wall at 11K again.
- Summer is here, 25'C/70% humidity, sweating like crazy. Bye bye performance, surprised i got such good numbers.
- First run in my Nike Infinity Run 2. Shoe is soooo comfortable and cushioned. Not as heavy as you would expect from a max cushion shoe, not so slow either, but for sure not fast too. Felt even better at slow jog, this one is built for easy/slow insane mileage, bulls eye!
-
28 May
Low aerobic zone run
13K @ 1:40:45 , 7:45 pace / 134bpm
A little slower than last time. Started out flying but deteriorated. Still great. Ultra slow run in new shoes i amazing
30 May
VO2-max run
3.5K warmup
Sprint 5x800m / 4 minutes walking rest
1K cool down
Target pace for the 800s was 4:24
I got 4:30 / 4:40 / 4:40 / 4:23 / 4:25
A little slower than last time. Still good. I was struggling in the first ones but opened up nice later (weird!).
Last one was actually the fastest, it would be below 4:20 but my laces untied at 150m (3:49 pace at that point ) , i stopped, tied them and restarted without rest.
-
31 May
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 10 rounds
Finisher:
SS2a : PUSHUPS : 25 @ BW
SS2b : BENT OVER ROWS : 25 @ 25kg
SS2 info : 2 rounds
Same sets/reps with last week but breaks between sets reduced from 2:15-2:30 to 1:45. The difference was huge!
-
1 June
Easy run 10K @ 57:11 ( 5:43 pace )
Walk/slow jog 2.5K @ ~25m
Watch upped my VO2max to 45 , :personal-record: :headbang: :ibrunning:
It also updated my predicted race times, see attached pc, 10K below 50' and half marathon below 2h , 2 big milestones broken :personal-record: :personal-record:
Races still not allowed here. Damn i wish i had one i could go, need to put my new fitness to a true max out test, that can only be a race!
-
3 June
Low aerobic zone run 11.5K @ 1:31:29 ( 7:57 pace )
Shorter dist than last time, plus much slower to stay in low HR. However watch insists i am improving. It has to be the heat normalization. Ill take it
-
5 June
'Speed form' run
4K warm up
Sprint 8x400m / about 3.5 minutes walking rest
2K cool down
Goal pace for the 400s was 4:05
Got 2 times 4:00 , 4 times 3:50 and 2 times 3:40.
Damn fast and didn't even feel that good! Best 400s sprints session ever, easy!!! :ibrunning: :ibrunning: :ibrunning:
-
8 June 2021
PUSHUPS : 8 x 12 @ BW
BENT ROWS : 8 x 12 @ 25 kg.
Experimented with 45 second breaks. It is extremely time efficient but the longer breaks with more sets and reps work better.
12 June
Tempo run
3.5K slow jog warmup
Sprint 3 x 1500m / 2 minutes walking rest
1K slow jog cool down
Target pace for the 1500s was 4:53
I got 4:43 / 5:03 / 4:55
This was done midday under the burning sun, stupid move. To be fair it was cloudy and cool, so i went out because it fit my schedule, then at the end of warmup clouds disappeared but it was too late to bail out. Last sprint was 1000m instead of 1500, started feeling dizzy. I'm surprised i even got this far and/or fast with this workout.
A derail week due to lots of work, summer storms, and my 2nd vaccine shot that left my left arm crippled for 48 hours. Can't complain , each of those three events would be able to destroy a training week on its own, at least now they all synced so i'm good to go now.
-
14 June
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 8 rounds
SS2a : BICEP CURLS : 12 @ 25kg
SS2b : CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 6 rounds
LYING LEG RAISES: 4x20
First time arms after 1.5 month, first time abs after 1.5 year! :strong:
-
15 June
Easy run , about 10K in a little over an hour.
Big fail. Was too hot, had eaten less than 3 hours before and on top of that my pacing sucked. Went out way too fast, did 6K @ 5:30 pace and gassed out.
Decided to adjust, did another 4K slow jog and called it a day.
-
16 June
SS1a : OVERHEAD PRESS : 12 @ 25kg
SS1b : BACK WIDOWS : 12 @ BW
SS1 info : 6 rounds
SS2a : DIAMOND PUSHUPS : 10 @ BW
SS2b : UPRIGHT ROW: 12 @ 25kg
SS2 info : 6 rounds
FRONT PLANK : 1x60''
SIDE PLANK L : 1x45''
SIDE PLANK R : 1x45''
Nice!
-
17 June
Low aerobic zone run 10.5K @ 1:21:12 ( 7:44 pace )
Nice to get a good run despite the bad conditions ( 27'C / 70% RH ).
-
19 June
4K slow warmup
Sprint 0*800m
2K slow cool-down
Had a headache, thought i could run it off but didn't work, sprints were impossible.
21 June
Open sea recreational swim, watch said it was about 1K worth in about 45 minutes.
Small derail again, caused by weather randonmly alternating between extreme heat and storms and also a few social stuff. Back on track today hopefully. Gotta push it.
-
22 June
VO2-max run
4K warmup
Sprint 4x800m / 4 minutes walking rest
2K cool down
Target pace for the 800s was 4:24
I got 4:28 / 4:35 / 4:34 / 4:47
Was supposed to do 5 sprints but stopped at 4 because of drop-off and feeling. Summer is here for good, even at 11pm it is still awfully hot and humid.
Surprised i even got those 4 so fast.
The only viable solution is early morning runs but im not the morning type, it ain't happening. Ill just grind through whatever conditions i meet late night.
Here's this week weather forecast for where i live, doesn't look like there is room for any quality run lol:
https://weather.com/en-MT/weather/tenday/l/539064b1e46fa68891f45c33cb925483e9ddcf9929f60749f1e3776a777e5a80
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22 June
VO2-max run
4K warmup
Sprint 4x800m / 4 minutes walking rest
2K cool down
Target pace for the 800s was 4:24
I got 4:28 / 4:35 / 4:34 / 4:47
Was supposed to do 5 sprints but stopped at 4 because of drop-off and feeling. Summer is here for good, even at 11pm it is still awfully hot and humid.
Surprised i even got those 4 so fast.
The only viable solution is early morning runs but im not the morning type, it ain't happening. Ill just grind through whatever conditions i meet late night.
Here's this week weather forecast for where i live, doesn't look like there is room for any quality run lol:
https://weather.com/en-MT/weather/tenday/l/539064b1e46fa68891f45c33cb925483e9ddcf9929f60749f1e3776a777e5a80
Yikes. Seeing those numbers reminds me of the 40 degree temperatures I spent in India at summer hot at day, night and morning.
I guess changing to a morning routine would be good but it's a a matter how important it is to you to go out of your comfort zone unless there are factors that make mornings difficult.
Be careful out there mate.
-
^^^
Well said. It is just convenience/comfort zone, no real problem. But still not happening lol
24 June
Easy run 5K @ 28:23 ( 5:40 pace )
Low aerobic zone run 4K @ 38:27 ( 9:30 pace )
Went out at 11pm, conditions were something like 32'C/90F and 70% RH. Plain horrific.
Was keeping 5:40 pace with surprising ease, but after 4K , although i didn't feel tired, HR was steady at 180+bpm. Stopped running, did another 4K in low-aerobic-zone jog fashion.
-
T+DI of 160 is gnarly. if you stay consistent though think of how easy everything will feel when the summer's over.
-
Yes, that is a thought i like to do. It is around October when heat settles down for good (and im also 1.5 month back from summer holidays by then) when my performance always peaks breaking plateaus, it has happened 3 years in a row now. If I manage to be at current levels as a starting point, i'm salivating to where i can reach. Lets see.
25 June
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 8 rounds
SS2a : BICEP CURLS : 12 @ 25kg
SS2b : CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 6 rounds
LYING LEG RAISES: 4x20
Same sets/reps with last week, just grinding through them. Humidity heat and bad air quality (African dust these days) affects even home workouts.
-
Reporting a morning weight of 78.5kg (173 lbs) and a bodyfat reading of 12.5% on that BI scale, both the lowest of the last 20 years or so.
Happy about the bodyfat and how it looks shirtless. Not happy about looking too small/thin in clothes.
-
28 June
Easy run 6K @ 35:36 ( 5:56 pace )
Low aerobic zone run 3K @ 29:49 ( 9:56 pace )
I got deceived! Went out at 11pm again. Temperature was supposed to be 2-3 Celsium degrees lower, but more important, north winds were expected to keep RH under 50%.
BS! No winds at all, again around 32'C/90F and > 70% RH. Total collapse after 5K. Traded one more km of running and one less km of walking. That's something.
Weight after session : 86.4kg , 2.2kg/5lbs less than my net morning weight of the same day!! Yup, that was a little sweaty ride lol.
-
29 June
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 10 rounds
LYING LEG RAISES: 4x20
Some better ROM/control.
-
30 June
Low aerobic zone run 10K @ 1:21:41 ( 8:10 pace )
Had sub-8:00 pace till 7th km , big regress at the last 3. Watch insists i am very slowly but steadily improving (!!!). Got my best race predictions ever last night.
Conditions still the same , 30 C / 86F and 70% RH. Its been like this for almost 2 weeks straight now, it is exhausting.
Today is the hottest day of the last few years, expected to reach 44C/111F at some places. Will be a bit cooler in my city but still around 40/105. We already have 30C/86F now and it is 11AM lol.
-
at least none of us is in the pacific northwest, where almost 500 people have died in an absolutely epic heat wave. portland, oregon and las vegas now have the same all-time high temperature: 117/47.2. it was 36+ here yesterday but then poured rain and it's supposed to be nicer over the weekend.
actually, come to think of it, avishek lived in seattle the last i heard of him. hope he's keeping cool enough.
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Yes, it is not the intensity that is unbearable, it is kinda ordinary to get random peaks of 45/115 here. It is the duration, 2 weeks near 40/105, it grows its own dynamic. I read that Greece holds the European top recorded temp with 48/118.5 baack in the 80s, no harm done, but a couple of years after that there was a whole week at 42/110, many people died then.
Hope Avishek and everyone else keeping safe.
Here it finally poured a good storm on Friday night and then we had a weekend with north (cool and dry) winds so everything is better now.
2 July:
SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 8 rounds
-Gunzzzz :P
3 July:
'Speed form' run
4K warmup
Sprint 8*400m / 3 minutes walking recovery.
Sprints target pace is 4:05
I got 4:03 / 4:03 / 4:02 / 4:11 / 4:10 / 4:00 / 4:10 / 3:38
Little lower temperature and humidity and bam, back to business. Watch reported best fitness level ever. Happy.
4 July
Recreational swimming , 30 minutes, 500m worth ;D
-
Continued heat wave, increased work and some social life de-railed me. I am annoyed but it is what it is.
8 July
Easy run 5K @ 29:08 / 5:48 pace
Low aerobic 3K @ 30:08
Again horribly hot and humid. 33'C / 90F - 70% humidity. No good workout can happen like that. Ill just keep grinding through it.
-
9 July
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 8 rounds
SS2a : BICEP CURLS : 12 @ 25 kg
SS2b : CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 4 rounds
LYING LEG RAISES: 4x20
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10 July
Tempo run
3.5K slow jog warmup
Sprint 3 x 1500m / 2.5 minutes walking rest
Target pace for the 1500s was 4:53
I got 4:52 / 5:11 / 5:08
Slightly better conditions , 28'C/82'F - 60% RH - 19'C/66'F dew point. Still not ideal but better than all recent workouts. There was some good air to breathe.
Missed target pace at 2/3 sprints but I'm still happy, last time i did this workout i quit my last 1500 coz i got dizzy from the heat.
-
14 July
Easy run 8K @ 50:09 ( 6:15 pace )
Low aerobic zone run 2.5K @ 23:34
Finally actively regulated my pace to the heat ( again 30'C/86F and 65%RH ). Worked good, i lately gave up at fifth or sixth km @ 5:50 , now i did 8K , 10% slower for 40-50% more distance, good trade-off.
-
17 July
VO2-max run
4K warmup
Sprint 5x800m / 4 minutes walking rest
1K cool down
Target pace for the 800s was 4:24
I got 4:23 / 4:40 / 4:35 / 4:45 / 4:30
Almost on target, while conditions still bad, 30C/86F but a little lower RH , something like 60%.
Delighted that i am starting to get good performance at those conditions.
18 July
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 10 rounds
LYING LEG RAISES: 4x25
Monday morning BI scale rendezvous said 78kg / 12.2% fat, new low PR for both. I don't want to be that small. I do like the muscle toning though. Can i please be 85kg at the same fat%?
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19 July
Workout #1 ( 7:00pm ):
SS1a : UPRIGHT ROWS : 12 @ 25 kg
SS1b : BICEP CURLS : 10 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 15 @ BW
SS1 info : 8 rounds
Workout #2 ( 10:30pm):
Easy run 8K @ 49:13 ( 6:09 pace )
Low aerobic zone run 2K @ 20:09
A bit worse weather today, same temperature but increased humidity, 80% or so, sweating like crazy.
Very impressed and happy that i still got some small progress, having lifted a couple hours too before the run.
Lol, double workout Monday after having worked out on Saturday and Sunday too, KF I'm coming after you.
Holidays are approaching, so I'm trying to create some planned overreaching to have something to taper.
-
20 July
SS1a : OVERHEAD PRESS : 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 10 rounds
-
21 July
Low aerobic zone run 8.5K @ 1:07:58 ( 8:00 pace )
-
22 July
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 10 rounds
LYING LEG RAISES: 4x25
Also did 3.5K walking.
-
23 July
SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 15 @ BW
SS1 info : 8 rounds
-
Weekend : 30 minutes / 500m recreational swimming each day,
27 July
Easy run 8K @ 47:22 ( 5:55 pace )
Low aerobic zone run 3K @ 28:40
Was still very hot for 11pm ( 30C/86F ) but humidity was lower so i got an instant performance boost:
Got sub 6' 8K , HR skyrocketed again at that point so i switched to ultra slow, did more mileage there too for a total of 11K which hasn't happened since early June!
-
So that damn heat wave continued and then i went away for 3 weeks of summer holidays so that makes a whole month of no training.
28 August
Easy run 10K @ 1:07:53 ( 6:47 pace )
Extremely rusty of course. Started out pretty fine but got very tired at around 6.5K, slowed down and continued though.
Conditions still shity, again over 30'C and 70% RH , but it is getting better, i was just unlucky and that specific night was too humid and hot.
It is a good starting point , here is last year's first run after similar off :
28 August 2020
'Easy' RUN 6K @ 41:12
Average pace 6:52 , average HR 163(!!!)
So this year i did 66% more distance in a little faster pace. To compare it directly, my 6K pace yesterday was 6:15. Huge difference, totally different runner.
-
31 August
Easy run 6K @ 35:10 ( 5:51 pace )
Low aerobic zone run 2.5K @ 25:46
Woot, sub-6:00 pace 6K already. Last year it took me 1.5 months to get there.
-
1 September
SS1a : PUSHUPS : 12 @ BW
SS1b : BENT ROWS : 12 @ 25kg
SS1 info : 10 rounds
Very controlled movement. Much more strong (or less weak) than what i expected (or what i feared). Very nice.
-
2 September
Low aerobic zone run 8K @ 1:06:27 ( 8:18 pace )
Too slow, my pre-break pace for those runs was 8:00 and weather was really nice yesterday night, cool and dry. Oh well, it is what it is.
So there you go, goals for end of September : sub 6:00 pace for easy 10K / sub 8:00 pace for low aerobic zone runs.
-
7 September
SS1a : PUSHUPS : 15 @ BW ( 3 reps per set )
SS1b : BENT ROWS : 15 @ 25kg ( 3 reps per set )
SS1 info : 10 rounds
300 reps, tight!
Slacking again for various stupid reasons. Gotta get more serious/disciplined.
-
9 September
Easy run 6K @ 34:57 ( 5:50 pace )
Low aerobic zone run 2K @ 19:19
Autumn is here. Went out ready for a performance boost from temperature being down to 20'C/68'F but didn't count on the little over 90% RH. Still felt better.
Also, long awaited, garmin got a software update and rearranged my heart rate zones.
Before it was one size fits all, anything over 140 was considered pace. Now it bumped that threshold up to 144.
Old man is fit ;D
-
felt like autumn this morning here, too. 17 degrees, breezy, no humidity. but it's supposed to be back up in the 30s early next week. almost there...
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^Same here, will be 28 max today and may go to 30-32 next week but that is the noon max, it gets cool in the (noticeably longer now) night. Those horrific 40 max / 32 midnight / 26 min days are over.
10 September:
SS1a : OVERHEAD PRESS : 10 @ 25 kg
SS1b : BICEP CURLS : 8 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 10 @ BW
SS1 info : 8 rounds
Haven't done this workout since 20 July. Restarted myself, could do more reps but decided to be ultra strict with form / ROM / control. Gonna keep it that way, quality over quantity.
-
11 September
Tempo run
4K slow jog warmup
Sprint 3 x 1500m / 2.5 minutes walking rest
Theoretical target pace for the 1500s is 4:53
I got 4:50 / 5:05 / 4:55
I'm impressed, was expecting 5:15 or so. Weather sure helped, cool dry autumn night.
36 hours later, quads sore AF lol.
-
13 September
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 10 rounds
Very strict form/ROM/control.
Gonna be a while until i can up reps, it gets really hard after 6th set. Might start adding some at early sends and then grind whatever i can.
-
14 September
Easy run 8K @ 44:57 ( 5:37 pace )
Low aerobic zone run 2K @ 19:25
Finally, a true autumn night both dry and cool. Instant performance enhancement, incredible, 2K more in 13''/km less. Heart rate was much lower also. Awesome!
Have been chasing this session, it's been 3 months of heat and then the de-training too, i had to get a good run in.
Now that i got it i can relax and go back to easy run target pace (5:52) for bigger distances.
-
15 September:
SS1a : OVERHEAD PRESS : 12 @ 25 kg ( +2 reps per set )
SS1b : BICEP CURLS : 10 @ 25 kg ( +2 reps per set )
SS1c : CHAIR TRICEP DIPS : 12 @ BW ( +2 reps per set )
SS1 info : 10 rounds
Maybe too soon to add reps, last 2 sets were a real grind. Got everything though, without any form compromise. Nice.
-
16 September
SS1a : UPRIGHT ROWS : 12 @ 25kg
SS1b : BACK WIDOWS : 12 @ BW
SS1 info : 10 rounds
17 September
Low aerobic zone run 10K @ 1:22:10 ( 8:13 pace )
Sudden throwback summer night ( 28'C / 80%RH ) sabotaged me. Still great progress ( +2K distance , -5''/km pace , had sub 8:00 pace till 7th km ).
-
18 September
VO2-max run
3.5K warmup
Sprint 4x800m / 3 minutes walking rest
1.5K cool down
Theoretical trget pace for the 800s is 4:24
I got 4:23 / 4:30 / 4:31 / 4:37
Splendid! Was the first 800s session since mid July, plus it was another hot and humid night. I would be perfectly fine with a 4:45 average, the 4:30 that i got is awesome.
-
20 September
Easy run 10K @ 59:39 ( 5:58 pace )
Wasn't that 'easy' for the last 2K. And the first 8K felt almost as hard as last week's fast-easy 8K @ 5:37 pace.
I blame the weather, it was another summer throwback night, 28C / 80%RH. Hopefully that was probably the requiem , today north winds started and its is much colder and dryer.
So there you go, goals for end of September : sub 6:00 pace for easy 10K / sub 8:00 pace for low aerobic zone runs.
Sub 6:00 pace 10K , CHECK (V)
-
21 September
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 10 rounds
Tight! Could/should have added a few reps at a few sets. No idea why i didn't lol
-
22 September
Low aerobic zone run 10K @ 1:13:54 ( 7:23 pace )
Wow , almost a minute per km faster than last week feeling it easier too. This might also be a PR pace for such runs.
Edit: It is, and it is impressive, previous PR pace was 7:34, although it was for more distance (14K ). Still a huge PR 11''/km is no joke! :personal-record:
It was a result of 2 things:
- Weather was perfect, 20'C/45%RH as opposed to last week's 28C/80%RH
- Watch said that on Monday's run i established a new PR of 'running max HR' of 185bpm and it upgraded my low-aerobic zone threshold to 148bpm. Last year it was stuck to 140.
After the run, watch upgraded my VO2 max to 47, which is of course a lifetime :personal-record: :ibrunning: :wowthatwasnutswtf:
And just like that, after 12 years, i am changing my journals title! Age vs VO2max , why didn't that occur to me earlier, it fits perfectly the initial concept of my vert trying to surpass my age.
Well , i just surpassed it with this new VO2 max, let's see if i can keep up.
-
love it. and yeah conditions are everything. the temperature fell off a cliff here this morning because of a huge rainstorm and i cannot WAIT to run.
-
22 September
Low aerobic zone run 10K @ 1:13:54 ( 7:23 pace )
Wow , almost a minute per km faster than last week feeling it easier too. This might also be a PR pace for such runs.
Edit: It is, and it is impressive, previous PR pace was 7:34, although it was for more distance (14K ). Still a huge PR 11''/km is no joke! :personal-record:
It was a result of 2 things:
- Weather was perfect, 20'C/45%RH as opposed to last week's 28C/80%RH
- Watch said that on Monday's run i established a new PR of 'running max HR' of 185bpm and it upgraded my low-aerobic zone threshold to 148bpm. Last year it was stuck to 140.
After the run, watch upgraded my VO2 max to 47, which is of course a lifetime :personal-record: :ibrunning: :wowthatwasnutswtf:
And just like that, after 12 years, i am changing my journals title! Age vs VO2max , why didn't that occur to me earlier, it fits perfectly the initial concept of my vert trying to surpass my age.
Well , i just surpassed it with this new VO2 max, let's see if i can keep up.
hah such a great title change. u can get ur vo2 into the 60's for sure.. lots of time to crank it :D
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love it. and yeah conditions are everything. the temperature fell off a cliff here this morning because of a huge rainstorm and i cannot WAIT to run.
Thanks. Yes, that feeling of getting out with dry conditions and going insanely faster with the same effort is priceless.
hah such a great title change. u can get ur vo2 into the 60's for sure.. lots of time to crank it :D
Thanks, although a VO2max in the 60s sounds like a giant stretch. One step at a time, let's see if i can reach 50.
23 September:
SS1a : OVERHEAD PRESS : 12 @ 25 kg
SS1b : BICEP CURLS : 10 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 12 @ BW
SS1 info : 8 rounds
Much improved feeling, last time i really struggled with final tests, now had room for more but run out of time.
-
24 September
SS1a : UPRIGHT ROWS : 12 @ 25kg
SS1b : BACK WIDOWS : 12 @ BW
SS1 info : 10 rounds
-
25 September
'Speed form' run
4K warmup
Sprint 8*400m / 3 minutes walking recovery.
2K cool down
Sprints target pace is 4:05
I got 4:09 / 4:01 / 3:57 / 4:06 / 4:24 / 4:11 / 4:03 / 4:10
Felt stiff and awkward, wanted a bouncier light on my feet feeling. However i got the target pace which is great, haven't done 400s since July 3rd.
-
27 September
Easy run 10K @ 58:11 ( 5:49 pace )
Low aerobic zone cooldown : 1.5K @ ~15:00
25'C / 80% RH , hot humid summer nights, why you no go away?
Still happy, got my 10K about 10''/k faster than last week and average HR was 165 vs 171. Progress.
In other news, that 5K night race that i always go was once again postponed. It was set for 17 Oct, now it was moved to another date to unify it with another big race, at 21 November. The thing is that i was already registered for 10K at the second race and they were awesomely timed too. Now i gotta dump one.
For those that are registered in both and dont want to run both, the night one will also be held as a virtual race.
Meh, what a disappointment, this night event in the center of my city has really great vibes, 2nd year it ain't happening. Fuck you covid.
OR , i might as well go off and run a 10K race in the morning and a 5K race at night. If they happen anyway, my guess is that they will be cancelled yet again, cold weather and low vaccination population coverage will give us one last bad winter.
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cold weather and low vaccination population coverage will give us one last bad winter.
:raging:
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^Yes, little below 50% on the total population at my district, while the 'good' ones are around 60%. It is estimated that 85% is needed to stop delta variant. With schools and all commerce activities open, 40% not vaccinated and the seasonality of the virus , i see it kicking some ass. But not for long this time, by around mid-winter everyone will have either taken the vaccine or gotten the virus. So then we will be finally clear.
28 September
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 12 rounds ( +2 rounds )
I find it hard to go over 15 reps for now, i get burned out and it feels form is deteriorating. So i just add sets, i suppose eventually i will add reps
Also tweaked the Bent rows, half the sets were done with neutral grip, half with overhand, previously they were all neutral.
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29 September
Low aerobic zone run 12K @ 1:27:02 ( 7:15 pace ) , :personal-record:
This one felt like a level-up run. Did 2K more than last week's huge PR for this run, yet i was 8 seconds per km faster.
To make a direct comparison, my 10K split yesterday was 1:11:09 / 7:07 pace, which is a whole 16 seconds per km faster.
On top of that, run was done under medium rain!!!
Watch totally agrees, it made a huge bump on my performance level estimation, race time predictions dropped like half a minute for each 5K, usual is a few seconds.
:ibrunning: :headbang: :ibrunning: :headbang: :ibrunning: :headbang:
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30 September:
C1a : OVERHEAD PRESS : 12 @ 25 kg
C1b : BICEP CURLS : 10 @ 25 kg
C1c : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 10 rounds ( 2 rounds )
2 more rounds, nice, 30-sets / 340 reps circuit!
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1 October
SS1a : UPRIGHT ROWS : 12 @ 25kg
SS1b : BACK WIDOWS : 12 @ BW
SS1 info : 10 rounds
3 October
Tempo run
3K slow jog warmup
Sprint 3 x 1500m / 2 minutes walking rest
1.5K slow jog cool down
Target pace for the 1500s is 4:53
I got 4:26 / 4:41 / 4:29 :personal-record: :personal-record: :personal-record:
WTF! Flying for some reason. Best ive ever done for this workout was 4:45 / 4:52 / 4:50 , fastest 1500 ever was paced 4:35, randomly averaging 4:30 is nuts!
Weather was a perfect dry cool autumn night but still, it is insane fast.
Also, run was just a few hours after consuming half a bottle of wine and then 1 afternoon hard drink. I mean, WTF!!!
Somewhere in the workout, watch also recorded a lifetime 1K PR of 4:14 :personal-record: :ibrunning: :headbang:
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4 October
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 12 rounds
-
wait how did you run a 4:26 1500 but only clock a 4:14 1k? i must be reading something wrong.
-
^^^^^^
Oh , i didn't, i really wish i could do that! 4:26 was average pace for the 1500, so total time was something like 6:40. ;D
5 October
Easy run 12K @ 1:09:28 ( 5:47 pace ).
Cool (18'C) but very humid ( 80% ). Still great improvements, this week's 12K was a little faster than last week's 10K , while this week's 10K was 15 seconds / km faster.
Actually this 56:29 split for the 10K is my 4th fastest i have ever done, PR is 52:55 !
-
6 October:
C1a : OVERHEAD PRESS : 15 @ 25 kg ( +3 reps )
C1b : BICEP CURLS : 10 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW ( +3 reps )
C1 info : 10 rounds
Getting stronger. 400 total reps today. ;D
-
8 October:
C1a : DEADLIFT : 5 @ 25kg
C1b : BENT ROWS : 5 @ 25 kg
C1c : HANG POWER CLEAN: 5 @ 25kg
C1d : OVERHEAD PRESS: 5 @ 25kg
C1e : ATG BACK SQUAT : 5 @ 25kg
C1 info : 10 rounds
It got too rainy and couldn't go run, so improvised with this cardio-challenging circuit. Was fun!
-
11 October
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 12 rounds
Was a sunny dry day after a while, dressed up for a run and then right when i got out of home entrance a wild local storm unleashed, FML. Better luck today hopefully.
Strenf routine went good, looks like i can add reps or sets next time.
-
^^^^^^
Oh , i didn't, i really wish i could do that! 4:26 was average pace for the 1500, so total time was something like 6:40. ;D
oh yeah, duh.
:uhhhfacepalm:
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12 October
Run 10K @ 54:40
Cool down jog 2K @ 18:43
This was an easy run but i was way too fast, probably due to a perfect dry cool evening. I also mistakenly logged a few posts above that my 10K PR is 54:55. Having that in mind i saw the window at 8K and went all out for the last 2K to smash it, which i did, but it turns out PR is 52:55 lol.
Still best 10K of the season and 2nd fastest ever without even trying much, 8K @ 5:30 pace was true easy.
In other news, the watch's new algorithm seems to have problem with registering anaerobic activities. I don't know why, it was very efficient at it in the past, now it just won't. Maybe because of that increased HR capacity that it applied on me? Still doesn't make sense. e.g. yesterday it said the workout had minimum anaerobic contribution, when in fact for 5 of the 10 km average HR was 175+ and max 185+. No big deal, it just complains that i am unbalanced because i never do aerobic which is annoying.
-
13 October
Low aerobic zone run 10K @ 1:18:11 ( 7:49 pace )
2km less than last time and also 34''/km slower. Makes sense, i was not recovered from yesterday's run and conditions were bad (90% humidity for the first 5K , rain for the last 5K ).
However, it is gonna be raining heavy for the next 3 days and i missed the low-aerobic zone run last week, i had to force-fit that run in my schedule.
-
14 October
C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 10 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 10 rounds
Strong!
16 October
VO2-max run
3.5K warmup
Sprint 6x800m / 3.5 minutes walking rest
0.5K cool down
Target pace for the 800s is 4:24
I got 4:37 / 4:33 / 4:37 / 4:44 / 4:46 / 4:42
Unhappy cause i felt stiff and sprint pace was on average 15 seconds slower than target. I hit two sub-4:30 paced 1500s at previous intense workout, FFS!
Also unhappy that watch didn't accept this workout as anaerobic either, although some sprints had HR 175 average / 185 max.
Happy because i haven't done 6 800s in ages, i usually had big drop off at 4th/5th and i stopped, work capacity felt improved.
-
18 October
SS1a : PUSHUPS : 4x20 / 8x15 @ BW ( +5 reps for 4 sets )
SS1b : BENT ROWS : 4x20 / 8x15 @ 25kg ( +5 reps for 4 sets )
SS1 info : 12 rounds
Started adding reps, nice!
-
19 October
Easy run 12K @ 1:11:06 ( 5:55 pace ).
Cool (15'C) but very humid ( 80% ) again. Was a few seconds per km slower than what i wanted, but i didn't push either, this was a true easy run.
-
20 October
Low aerobic zone run 10K @ 1:17:53 ( 7:47 pace )
2nd week in a row that i am forced to do the low aerobic run back to back with my normal run. Oh well.
Impressively for the duration, this was done exactly at the same pace with last week ( 2''/km difference, for a total of 18 seconds faster lol ).
Watch says im improving. Predicted race times are back to best ever, all faster than actual recorded PRs. Nice!!!
-
21 October
C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 2x12 / 8x10 @ 25 kg ( +3 reps for 2 sets )
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 10 rounds
Tiny little progressive overload heh.
-
23 October
'Speed form' run
4K warmup
Sprint 8*400m / 3 minutes walking recovery.
1K cool down
Sprints target pace is 4:05
I got 3:28 / 3:51 / 3:48 / 4:00 / 4:05 / 3:58 / 4:03 / 3:46
Very very fast, loved it. This is the fastest 400s sprints session ever.
Watch confirmed, reporting new all time best predicted race times and an improving VO2max approaching 48. :ibrunning: :wowthatwasnutswtf: :ibrunning: :headbang:
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25 October
SS1a : PUSHUPS : 6x20 / 6x15 @ BW ( +5 reps for 2 sets )
SS1b : BENT ROWS : 6x20 / 6x15 @ 25kg ( +5 reps for 2 sets )
SS1 info : 12 rounds
Added 2 more sets of 20s instead of 15s , session got really challenging. Gonna stay there for a workout or two.
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27 October
C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 2x12 / 8x10 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 10 rounds
28 October
Run 10K @ 56:23 ( 5:38 pace )
Low aerobic zone run 3K @ 29:48
Failed to have 2 runs in the week so merged easy + long slow in an up-tempo 12K + extended slow cool down
31 October
Tempo run
3K slow jog warmup
Sprint 3 x 1500m / 2 minutes walking rest
1.5K slow jog cool down
Target pace for the 1500s is 4:53
I got 4:32 / 4:48 / 4:29
A little slower (5''/km) than previous PR session 3 weeks ago but still incredibly fast, way below target. That's a great sign.
-
1 November
SS1a : PUSHUPS : 6x20 / 6x15 @ BW
SS1b : BENT ROWS : 6x20 / 6x15 @ 25kg
SS1 info : 12 rounds
Bad day, didn't feel like lifting at all and felt weak when i started, but sucked it up and did my target sets/reps.
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2 November
SS1a : UPRIGHT ROWS : 15 @ 25kg ( 3 reps per set )
SS1b : BACK WIDOWS : 15 @ BW ( 3 reps per set )
SS1 info : 10 rounds
Was supposed to run but it was insanely humid, like 95% or so, it was annoying breathing that shit even when walking.
Haven't done this workout (it is the one i do if i manage to lift 3*week) for a month yet i added a total of 60 reps bringing them from 240 to 300 total. Yep, definitely feeling stronger :strong:
-
but sucked it up and did my target sets/reps.
:headbang:
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^^^
Yup, gotta keep at it , so easy to get carried away and then before you know it it is 1 month without lifting. ;D :highfive:
3 November
Easy run 10K @ 58:39
Not a pleasant run, humidity was again at 90% or so. This whack clear skies / wet cars&roads thing. Obviously slower than recent easy runs too, like 15''/km , but what can you do.
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5 November
Low aerobic zone run 10K @ 1:17:45 ( 7:46 pace )
3rd consecutive 10K low aerobic run that i get the exact same time. Last time diff was 18 seconds total, now 8! 8 seconds of difference in a 1hr20mins run, i mean , wow!
However this time humidity was over 85% , so it i would be probably much much faster in regular conditions.
Watch agrees, it reported new all time fastest race time predictions, 5K is down to 22:42 now :headbang: :ibrunning:
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5 November
Low aerobic zone run 10K @ 1:17:45 ( 7:46 pace )
3rd consecutive 10K low aerobic run that i get the exact same time. Last time diff was 18 seconds total, now 8! 8 seconds of difference in a 1hr20mins run, i mean , wow!
However this time humidity was over 85% , so it i would be probably much much faster in regular conditions.
Watch agrees, it reported new all time fastest race time predictions, 5K is down to 22:42 now :headbang: :ibrunning:
sick! to all of it!
-
^^^
Thanks! It keeps improving. Good timing for all time peak, because i have a race in 2 weeks!
Just hope it won't get cancelled again, everything is still open in Greece but we are recording daily records of new cases with my city having the worse metrics in the country :(
6 November
VO2-max run
3.5K warmup
Sprint 6x800m / 3.5 minutes walking rest
2K cool down
Target pace for the 800s is 4:24
I got 4:30 / 4:24 / 4:30 / 4:34 / 4:46 / 4:33
Numbers not so impressive but slightly better than last time and humidity was worse than ever. You could actually see it in the air. Yahoo weather app reported... 99% lol.
Felt better too, legs were more light and i felt kinda springy.
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8 November
SS1a : PUSHUPS : 15 @ BW ( - 5 reps for 6 sets )
SS1b : BENT ROWS : 15 @ 25kg ( - 5 reps for 6 sets )
SS1 info : 15 rounds ( +3 rounds ) , ( - 1min rest between sets )
Was short on time so switched from 6x15 ++ 6x20 to 12x15 while shortening the breaks from ~2:30 to ~1:30.
Then this advanced faster than i thought , got some spare time, so went off and did 15 super-sets instead of 12 for a total of 450 reps lol :wowthatwasnutswtf: :highfive: :strong:
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9 November
Easy run 12K @ 1:08:089
Humidity down to 65%= instant performance boost.
Actually, i looked way way back and it seems that this is the fastest "bigger-than-10K" run ever :personal-record: :ibrunning:
I've done bigger distances in little slower, e.g 13K @ 5:45 ,14K@5:50 but 5:40 has not been reached until today.
Also, this was true easy too, had a lot of reserves: I challenged them at the last km (which is all slightly uphill) where i pushed, i got 5:30 (fastest lap of the run) with a max pace of 4:05 at the final sprint.
Happy!
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10 November
C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 5x12 / 5x10 @ 25 kg ( +2 reps for 5 sets )
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 10 rounds
Strong.
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11 November
Low aerobic zone run 11K @ 1:26:08 ( 7:50 pace )
That was a weird run.
Started out fast (7:20-ish pace which is PR level for this kind of run ) , then around 5th km i just couldn't keep my HR down, had to go really slow.
It escalated, the 7th km was mostly walking (9:43 pace)! Then 8th was back to 7:50 and then i just zoned in and last 3 kms were 7:20ish again. WTF.
Don't care, got my low HR mileage in, predicted race times fell a bit more, it is going good, ready for my peak week.
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12 November
SS1a : UPRIGHT ROWS : 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 10 rounds
13 November
3K warmup
Sprint 12 x 400m @ race target pace / 1 min walking rest
2K cool down
Target for the 400s was my race target pace.
I chose 4:25 , which brings me to the low 22s 5K area, exactly where watch says i am.
I got 4:25 4:19 4:24 4:29 4:20 4:32 4:23 4:22 4:27 4:24 4:24 3:46
That was fun. Not easy at all but much easier than i expected. I felt fast and durable.
Plan was to be very strict with the pace, even if i feel faster. I only went max at the last sprint to emulate the race's hard finish, Delighted to get it below 4:00 pace.
Here is the entire peak/taper week plan:
Sat : The above , last intense workout, 12x400m @ race pace with short rests that emulate the entire race.
Sun : rest
Mon : Easy run , same intensity as normal but shorter. So it will be around 8K @ 5:40 or so.
Tue : Lift
Wed : Slow run with a race pace mile in. Something like 3K slow / mile @ race pace / 3K slow.
Thu : Long slow run, a little slower than normal. Something like 8-10K @ 8:00m/km
Fri : rest
Sat : RACE!
Lets go!!! :ibrunning: :headbang: :ibrunning: :headbang: :ibrunning: :headbang:
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15 November
Easy run 8K @ 43:14 ( pace 5:24 )
This was done fast-easy but that was all, no pushing, no fast finish nothing. Pretty cool at the end, no breath catching.
Also done at 80% humidity so very happy about how fast i was.
I actually checked and i have done a faster 8K ( 42:55 ) only once in my life when i did my 10K PR. Impressive.
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16 November
SS1a : PUSHUPS : 8x20 / 4x15 @ BW ( +5 reps for 2 sets )
SS1b : BENT ROWS : 8x20 / 4x15 @ 25kg ( +5 reps for 2 sets )
SS1 info : 12 rounds
Back to the default 2-mins-rest scheme, added 4 more sets of 20s making this the strongest workout so far with a total reps PR (460 ) :strong:
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17 November
3K low aerobic zone warm up
Sprint 1500m @ race target pace
3.5K low aerobic zone cool down
Targeted 4:25 pace for the 1500, got 4:27, very nice, i am feeling the pace now. Lets see if i can keep it for 5K on Sunday ;D
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18 November
SS1a : UPRIGHT ROWS : 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 12 rounds ( +2 rounds )
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20 November
Low aerobic zone run 9K @ 1:07:51 ( 7:32 pace )
Nice and easy. Went as slow and boring as i could but was in insanely fresh/fit day so couldnt keep it slower than 7:30 (last such run was at 7:50 average, i was aiming 8:00 today). Good sign!
That was it, race time !!! :headbang: :highfive: :wowthatwasnutswtf: :almostascoolasnyancat: :ibrunning:
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21 November
RACE DAY : 5K @ 22:49 electronic , :personal-record: :personal-record: :personal-record: :ibrunning: :headbang: :highfive: :almostascoolasnyancat:
That was amazing, missed the race feeling soooo much.
Failed to get that 22:30 as hopped but i broke 23:00 and i smashed my PR.
Conditions were not ideal, humidity 80 to 85% but it is what it is. Race was a true RPE 10 , felt like puking and fainting in the last 500m. Totally worth it!!!
I finished #47 in 1100 people. And #4 in my age group.
Actually, the rankings are done with gun times, i was in the 2nd block so i lost 30s to get to the timer start. According to net times i am #43 total and #3 in my age group. A fucking podium!!!!!!!!
Awesome ;D
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23 November
SS1a : PUSHUPS : 8x20 / 4x15 @ BW
SS1b : BENT ROWS : 8x20 / 4x15 @ 25kg
SS1 info : 12 rounds
This is a quite challenging sets/reps range.
There is a virtual race going on in my city till 2 January. Not that it should matter where it 'is' since its virtual, but somehow it does, i feel like im missing out a city event if i don't participate.
Available races are 3K 5K 10K and half marathon.
I am eyeing the 10K. Time to a) attempt to break 50 minutes b) Step my game up training/mileage-wise, a longer more demanding race is ideal for pushing me towards that direction.
Gotta start doing bigger distances, on training and on race conditions. In the back of my head, a seed has been planted: i want to comp(l)ete the Athens Classic Marathon :ibrunning: :ibrunning: :ibrunning:
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24 November
Easy run 10K @ 57:31 ( pace 5:45 )
Updated training paces according to new PR. Didn't chase the 5:47 goal though, it was exactly were my easy running fell on its own. Awesome.
25 November
C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 8x12 / 2x10 @ 25 kg ( +2 reps for 3 sets )
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 10 rounds
Missed this workout last week, but i still advanced, very nice!
-
26 November
SS1a : UPRIGHT ROWS : 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 12 rounds
27 November
VO2-max run
4.5K warmup
Sprint 5x800m / 3.5 minutes walking rest
1K cool down
Target pace for the 800s is 4:21
I got 4:19 / 4:21 / 4:23 / 4:31 / 4:40
Bad day. Was planning 6 sprints but time and feel dropped too much on the 5th so i called it a day.
In my defense 1) target pace is now faster 2) had some stomach issues 3) i used jogging instead of walking rest
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29 November
Easy run 12K @ 1:09:26 ( pace 5:47 )
Impressive target pace accuracy to the second. It wasn't even though, pace at 5K was 5:31 , at 10K 5:42 , then last 2 uphill and tired kms were a grind.
In other news, since as i said i intend to up my mileage and race target distances, I need an appropriate shoe. For fast-easy runs like the above, for long tempos (1500s) and for 10K races.
My race flats are only suited for 5K races and smaller distance HITTs (400s and 800s) and my bulky cushioned pair is for slow paces only. So i ordered these bad boys:
https://runrepeat.com/saucony-endorphin-speed-2
Entering the saucony world AND the plated soles world. This one has a nylon plate instead of carbon which is less bouncy but also easier to handle. Lets see :headbang:
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30 November
SS1a : PUSHUPS : 8x20 / 4x15 @ BW
SS1b : BENT ROWS : 8x20 / 4x15 @ 25kg
SS1 info : 12 rounds
A little(lot) bored and tired of this workout but what can i do, it is the most basic workout.
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1 December
Low aerobic zone run 11K @ 1:17:23 ( 7:02 pace ) :personal-record:
Huge PR for that run, previous was 12K @ 7:15 pace. It felt PRish too, felt light, easy, bouncy, effortless.
Also , 10K split was 1:09:53 , which is 6:59 average pace, broke the 7m/km milestone, :personal-record:
Watch acknowledged, it upped my VO2max to 48 and dropped my estimated race times by around 20'' per 5K, best readings ever :personal-record:
:ibrunning: :ibrunning: :ibrunning:
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2 December
C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 12 @ 25 kg ( +2 reps for 2 sets )
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 10 rounds
More progress, nice!
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4 December
'Speed fomr' run.
4K warmup
Sprint 8 x 400m / 3.5 mins walking rest
2K cool down
Target pace for the 400s is 4:02
I got 4:00 3:57 4:01 4:02 3:57 4:04 3:58 3:46
Awesome, felt so fast, and run was done with over 90% humidity!
This was my first run in my new Saucony endorphin speed 2s :
(https://saucony.veto.gr/images/thumbnails/550/450/detailed/410/S20688-30-30_1_hasi-6v.jpg)
This shoe is out of this world. By far the best shoe i have ever run in. Because of the plate and because of it's built.
The plate is a sensation, it is whole new sport running in them, I could never imagine that so much pop/spring can exist. And it s not even carbon. Damn we should have had those in the jumping days.
The build is also incredible. Shoe is light, breathable, very well cushioned but also insanely fast. The nylon plate is just perfectly balanced, you feel it, you have to push to bend it and get more pop back but id doesn't take effort like i read for carbon ones. Ride is stable,cushioned, yet firm and insanely springy/fast. A perfect all rounder, no brainer #1 choice of everything i have worn so far, for all spectrum of runs, from easy runs to races.
Only 2 cons : They are not fitted for slow runs. They can take them, but you can't go slow in them. That pop in every step just propels you, it is impossible to keep it slow, you end up minding to break all the time. Also, as noted in the reviews, the traction on wet is trash. Even on humidity-caused moist areas i would slip. On dry though they are awesome. Weird.
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welcome to saucony squad, and belated congrats on the race result! huge progress.
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Thanks and thanks! Feels good to progress.
6 December
SS1a : PUSHUPS : 8x20 / 4x15 @ BW
SS1b : BENT ROWS : 8x20 / 4x15 @ 25kg
SS1 info : 12 rounds
Same sets/reps again but after a long time i enjoyed the workout and made some small progress in form/breaks strictness.
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7 December
SS1a : UPRIGHT ROWS : 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 12 rounds
Sudden winter weather attack won't let me run the last 2 nights. Cold strong north winds with sudden showers. Might consider switching to daytime running if that continues.
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8 December
Run 10K @ 49:19 :personal-record: :personal-record: :personal-record:
Cool down 2K.
What a shock!!! :o :o :o Previous PR was 52:55 , this is insane!
Wasn't even a time trial, went just fast-easy , was at low 5:00 pace till 4th km, then i suddenly went off and started geting 4:30ish laps.
I went all out only at the last 2 kms. And wasn't even beat at the end.
Run also included:
Lifetime 1K PR 4:00 , previous was 4:17 :personal-record: :ibrunning:
Lifetime mile PR 6:48 , previous was 6:55 IIRC :personal-record: :ibrunning:
5K from km 4 to km 8 was 23:36 , that is the 3rd fastest 5K ever, just 45 seconds shy of my all time 5K race PR. :ibrunning: :ibrunning: :ibrunning:
And all that was done at 4'C/39F degrees with 85% humidity!!!
Man, i know am at my top form ever but this is not realistic, those plate shoes are plain cheating!!!
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Dude big ups to you thats a crazy PR, honestly really impressive. I want to try doing some upper body maybe mixing in some core for cardio the way you do i think that was a good way to approach it. Probably typical cardio programs are never able to address weak points in the upper body the way that does. Both you and Andrew now have had some success with it in how it related to running
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Hey, thanks man, appreciate it.
As for the upper body, i don't do it for anything running related and i don't have the slightest clue how they correlate, although looking at 5K and above runners it looks like upper body muscles are useless lol.
Personally I lift upper for solely aesthetic and confidence reasons, my natural built is skinny fat weak roadkill ectomorph and i don't like that, i like feeling and looking more pumped and strong.
A somewhat compound movements push-pull schedule is very easy to keep up with and very time-efficient too. Just pick a couple of combos, e.g. pushups pullups one day, OHP/rows the other and progressively overload those.
Adding core is also a great idea, i started that last year but then forgot it. Ill bring it back!!!
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9 December
C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 12 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 10 rounds
12 December
Tempo run
4K slow jog warmup
Sprint 3 x 1500m / 2 minutes walking rest
2K slow jog cool down
Target pace for the 1500s is 4:50
I got 4:49 / 4:47 / 4:48
Could go faster but decided to stick to the target pace.
Winter weather is giving me a hard time to stay consistent, i just gotta squeeze runs in whenever i see acceptable conditions.
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Hey, thanks man, appreciate it.
As for the upper body, i don't do it for anything running related and i don't have the slightest clue how they correlate, although looking at 5K and above runners it looks like upper body muscles are useless lol.
Personally I lift upper for solely aesthetic and confidence reasons, my natural built is skinny fat weak roadkill ectomorph and i don't like that, i like feeling and looking more pumped and strong.
A somewhat compound movements push-pull schedule is very easy to keep up with and very time-efficient too. Just pick a couple of combos, e.g. pushups pullups one day, OHP/rows the other and progressively overload those.
Adding core is also a great idea, i started that last year but then forgot it. Ill bring it back!!!
Yeah youre probably right about upper body not being too much of a factor. But i dont think you need too much mass for muscles with good endurance. I get way too excited about low percentage of theories theories because they are interesting/innovative. But hopefully ill hit the nail on the head with just a few theories and find a really good solution to something. But in this case im not even sure how much of a countermovement upper body provides in jogging since most people rotate their torso in some way when running. Maybe thats the part that needs extra work
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Hey im all in for trying to find your own preferred path through theories. And also a balanced training is always better IMHO.
As for upper body muscles and running though, i am absolutely sure they are just deaed weight.
Just look at the 5K olympics finish , those guys look like they couldn't lift a bar to save their lives:
(https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/joshua-cheptegei-of-team-uganda-reacts-as-he-wins-the-gold-news-photo-1628253466.jpg)
Even the 800m guys , which is more of a long sprint than a short distance race, they are still underdeveloped:
(https://images.thewest.com.au/publication/C-3596473/38a495713593b272d377be932c27563f7133d236-16x9-x0y369w5351h3010.jpg)
And now that i proved upper body is worthless for running, let's see what i did yesterday for my running training :trollface::
13 December
SS1a : PUSHUPS : 20 @ BW ( 5 reps for 2 sets )
SS1b : BENT ROWS : 20 @ 25kg ( 5 reps for 2 sets )
SS1 info : 12 rounds
480 total reps, that must be a :personal-record: or something. Wasn't easy, chest and back could take it but arms were very close to failure at the last sets.
-
A combination of winter weather ( very windy, frost level temperatures, sudden storms ) , lots of work and my moderna booster shot sabotaged the rest of the training week.
I would be ok with it if Xmas ( and the expected fitness and training masacre ) weren't around the corner. Oh well.
18 December
Easy run 14K @ 1:19:32 ( 5:41 pace )
Fastest long run ever , previous bests were 14K @ 5:45 / 13 K @ 5:43 :personal-record: :ibrunning:
10K was 55:14 , pacing 5:30 10K is now basic, wow.
Also this was truly an easy run, not pushing it at all. Happy!
-
20 December
SS1a : PUSHUPS : 20 @ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 12 rounds
-
22 December
SS1a : OVERHEAD PRESS: 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 6 rounds
SS2a : UPRIGHT ROWS : 15 @ 25kg
SS2b : BACK WIDOWS : 15 @ BW
SS2 info : 6 rounds
Still too busy in the daylight and too cold outside at nights, no running.
-
26 December
Easy run 10K @ 55:14 ( 5:31 pace )
Pacing got rusty, couldn't find a sweet spot, whenever i was losing focus i was going too fast ( pace around 5:00 ) and then slowing down and recovering at around 6:00.
-
28 December
Low aerobic zone run 11K @ 1:20:44 ( 7:20 pace )
Very nice for not having done a low aerobic run in 4 weeks, expected 7:30 pace or more, 7:20 is dope.
Also this was done in horribly humid weather, over 90%, everything wet without any rain.
-
29 December
SS1a : PUSHUPS : 10x20 / 2x25 @ BW
SS1b : BENT ROWS : 10x20 / 2x25 @ 25kg
SS1 info : 12 rounds
Did 5 extra reps at the last 2 supersets just to reach the 500 total reps milestone :personal-record: ;D
-
Happy new year all!
A lot of food was eaten, a lot of whisky was drunk and a lot of cigars were smoked. Totally worth it ;D
And now let's go.
3 January
Easy run 10K @ 57:31 ( 5:45 pace )
Nice and easy, solid steady pacing this time. Good start.
Running goals for 2022 :
Sub 2-hours half-marathon
Sub 47:30 10K ( 4:45 pace )
Sub 22:00 5K
Id really like to get back to the gym and do some real lifts, but that will have to wait for the end of the pandemic, hopefully not too far away now, a few more months of patience.
Cheers! :lololol:
-
4 January
SS1a : PUSHUPS : 20@ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds
SS2a : PUSHUPS : 25@ BW
SS2b : BENT ROWS : 25 @ 25kg
SS2 info : 2 rounds
Same with last time. 500 reps feels like norm now.
I plan to start adding 25-s sets now so split the presentation in 2 super-sets, although it is the same thing, just different reps.
-
6 January
Low aerobic zone run 12K @ 1:31:45 ( 7:38 pace )
First low aerobic run of the year, not bad at all. Humidity was out of this world, 95%, clear skies but everything soaked, whack!
-
7 January
Tempo run
3K slow jog warmup
Sprint 4 x 1500m / 2 minutes walking rest ( +1 sprint )
1.5K slow jog cool down
Target pace for the 1500s is 4:50
I got 4:43 / 4:47 / 4:40 / 5:00
Added a 4th sprint. I got tired though so i missed target pace at that last one. Clear negative on the other 3 though so overall great.
Now i will start progressively overloading the easy and low aerobic runs mileage. My plan is set, next October that is this big night race, i am competing at the half marathon :headbang:
-
A combination of lots of work, freezing weather and low motivation have caused a week off. I could force a couple of workouts after mid-week but decided to just let it happen.
Lets' see if i can bounce back strong.
17 January
SS1a : PUSHUPS : 20@ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds
SS2a : PUSHUPS : 25@ BW
SS2b : BENT ROWS : 25 @ 25kg
SS2 info : 2 rounds
Matched last time's reps. Of course it felt harder than 2 weeks ago but I'm happy i pulled it through.
-
18 January
C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 12 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 8 rounds ( -2 rounds )
Arms got too tired so i terminated early, shoulders were good for more. Makes sense, shoulders were still worked but i haven't done arms work since 9 Dec.
-
Still can't find the motivation to go run in the freezing cold ( at nights that are convenient for me it is like -2'C/28'F and windy, feels like index down to -10'C/14'F )
It is getting a bit milder though and i am beginning to grow annoyed at this being the 3rd week im not running so i'll suck it up and go one of these days.
24 January
SS1a : PUSHUPS : 20@ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds
SS2a : PUSHUPS : 25@ BW
SS2b : BENT ROWS : 25 @ 25kg
SS2 info : 2 rounds
-
27 January
Easy run 10K @ 58:52 (5:53 pace )
Hey-ho-let's go!
Temperature 2'C/35'F. Pacing very rusty (20 days since last run ) , fastest km was 4:53 slowest was 6:48 lol.
However still got sub 60' 10K relatively easy. Happy, good fitness base is good! ;D
-
lol legs dead from running after 3 weeks, squat-level soreness all over even in quads!
28 January
SS1a : OVERHEAD PRESS: 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 5 rounds
SS2a : UPRIGHT ROWS : 15 @ 25kg
SS2b : BACK WIDOWS : 15 @ BW
SS2 info : 5 rounds
-
31 January
Easy run 10K @ 59:23 (5:56 pace )
Identical run with 6 days ago.
Same cold weather, same distance, same total time, same rusty and very inconsistent pacing.
-
1 February
SS1a : PUSHUPS : 20@ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds
SS2a : PUSHUPS : 25@ BW
SS2b : BENT ROWS : 25 @ 25kg
SS2 info : 2 rounds
-
3 February
Low aerobic zone run 10K @ 1:18:53 ( 7:53 pace )
Haven't done such a run for a whole month so pacing was very rusty here too and i was much slower (previous was 12K @ 7:38 ).
Is ok, it will come back.
I registered for a 10K race in April, my first race ever in a distance bigger than 5K :headbang: :ibrunning:
-
5 February
Tempo run
3K slow jog warmup
Sprint 4 x 1500m / 2 minutes walking rest
1K slow jog cool down
Target pace for the 1500s is 4:50
I got 4:43 / 4:56 / 4:56 / 4:51
This was very challenging, not max but close. But im happy with the result. 1 month since last intense workout too.
Ok, that wraps it up with the '1 month since...' workouts. I'm back to business for good.
-
7 February
SS1a : PUSHUPS : 15@ BW ( -5 reps per set )
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds
SS2a : PUSHUPS : 25@ BW
SS2b : BENT ROWS : 25 @ 25kg
SS2 info : 2 rounds ( cancelled )
Took a step back to fix pushups form, quality over quantity. Watched many videos, recorded myself too, turns out i was doing many mistakes.
As expected, fixing ROM & form strictness made the exercise much much harder, i barely made it to the 10th set of 15s.
-
8 February
C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 12 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 8 rounds
Was too sore from yesterday and i focused on form/ROMagain so i got to failure at 8 rounds instead of my 'normal' 10.
-
9 February
Easy run 11K @ 1:04:24 ( 5:51 pace )
Progress! 1K more yet 5'' per km faster. 10K split average pace was 10'' faster than last week, nice.
My plan is to add 1km every week, bringing me to 15K mid-March, then i may stick with 15Ks or add slower, like 1K every 2nd week.
Watch says im overreaching, first time i see this training status. But it is more like i was under-reaching lately, im not gonna hold back.
-
10 February
SS1a : UPRIGHT ROWS : 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 10 rounds
-
12 February
5 and a half hours of skiing!!! :wowthatwasnutswtf: :headbang:
It's been 2 years. Was rusty as f@ck of course, barely got to a decent form at the end of the day.
Still, what a glorious thing skiing is, a very enjoyable sport in a magnificent nature surrounding.
This totally ruined my weekly run-training plan ( no low aerobic run and no HIIT run ). Don't care , totally worth it, skiing makes me so happy! ;D
-
14 February
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds
How can 15 damn pushups be so difficult when execution form and rom is strict? Reached failure on 10th set, had to do the last 2 reps on my knees WTF.
-
15 February
Easy run 10K @ 59:17 ( 5:56 pace )
Bad day! I was still tired and sore from skiing and humidity was around 90%.
Didn't even match last week's distance or pace, had to do 1km less and a bit slower too. FML.
-
12 February
5 and a half hours of skiing!!! :wowthatwasnutswtf: :headbang:
It's been 2 years. Was rusty as f@ck of course, barely got to a decent form at the end of the day.
Still, what a glorious thing skiing is, a very enjoyable sport in a magnificent nature surrounding.
This totally ruined my weekly run-training plan ( no low aerobic run and no HIIT run ). Don't care , totally worth it, skiing makes me so happy! ;D
adarq.org ski skwaaaaaad
-
^^^^
YAY!!!! Establish annual skwad ski meeting ASAP, it will rotate continent bi-yearly, kickstart February 2023 in Trois Valeess , then February 2024 in Aspen and so on (daydreaming)
Back to reality:
16 February
C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 12 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 8 rounds
-
18 February
Low aerobic zone run 11K @ 1:21:11 ( 7:23 pace )
Wow big progress, last week it was 10K @ 7:53,so i was 30s per km faster while going 1km more too. Very nice.
19 February
VO2-max run
3.5K warmup
Sprint 5x800m / 3.5 minutes walking rest
2K cool down
Target pace for the 800s is 4:21
I got 4:33 / 4:32/ 4:34 / 4:27 / 4:30
Haven't done the 800m-sprints workout for almost 2 months now. Failed to get target paces but at least i was still around 4:30, pretty close.
-
21 February
Easy run 11K @ 1:03:24 ( 5:46 pace )
Nice, fastest easy run of 2022, 10K pace was 5:41. Gotta get back to easy 5:30 10Ks where i was before xmas.
-
22 February
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds
Finally the reset-form 15-rep pushups sets started feeling a little less difficult.
-
26 February
6 hours of skiing.
Fucking awesome as always. Form obviously improved so much more fun.
28 February
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds
Definitely feeling stronger with the new strict form.
Disappointed from the total lack of running consistency. It is a combination of random bad weather and a hectic and stressful work period.
Gotta get back at it.
-
2 March
SS1a : OVERHEAD PRESS: 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 5 rounds
SS2a : UPRIGHT ROWS : 15 @ 25kg
SS2b : BACK WIDOWS : 15 @ BW
SS2 info : 5 rounds
-
^^^^
YAY!!!! Establish annual skwad ski meeting ASAP, it will rotate continent bi-yearly, kickstart February 2023 in Trois Valeess , then February 2024 in Aspen and so on (daydreaming)
not even joking, let's do it. but not aspen. i've never skied out west but if i were going to, i'd pick a place like sun valley or big sky, somewhere a little less expensive and crowded.
-
^^^^
YAY!!!! Establish annual skwad ski meeting ASAP, it will rotate continent bi-yearly, kickstart February 2023 in Trois Valeess , then February 2024 in Aspen and so on (daydreaming)
not even joking, let's do it. but not aspen. i've never skied out west but if i were going to, i'd pick a place like sun valley or big sky, somewhere a little less expensive and crowded.
You know what, that's actually a great idea lol. intercontinental flight for a ski-trip is not so convenient, but still. Let's keep it in the back of out heads for next year.
Btw Aspen is the only one i know in the US so that's why i mentioned it, i also much prefer non-crowded resorts that base their cost on what's on the slopes, not around them.
Back to boring reality:
3 March
Easy run 10K @ 58:23 ( 5:50 pace )
Low aerobic HR zone cool down 2K @ 17:22 ( 8:40 pace )
Easy run was expectedly a bit slower due to de-training but pacing was steady and feeling was true easy, pleasant surprise!
Also, for while i cant find the time/conditions to do the low aerobic run, i will be adding more of it as warmup/cooldowns in other workouts.
-
Weekend weather was too rainy to go run, too snowstormy on the mountains to go ski, so training-wise it was wasted.
7 March
'Speed form' run.
-4K low aerobic zone
-Sprint 8 x 400m / 3.5 mins walking rest
-2.5K low aerobic zone
Target pace for the 400s is 4:02
I got 4:03 3:57 4:04 3:59 4:04 3:56 4:08 3:55
Wow nice, haven't' done 400s for 3 months now. Not only i got the target paces, but they also felt springy and fast.
-
8 March
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds
Bad day, low motivation and feeling weak. Got stubborn and pushed through each and every last rep, wasn't pleasant but felt rewarding in the end.
-
9 March
C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 12 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 8 rounds
Too cold and windy to run so lifted. Same story with yesterday, low motivation but pushed through it.
-
10 March
SS1a : UPRIGHT ROWS : 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 5 rounds
Was very short on time, however squeezed in a "better than nothing" workout.
11-12-13 March
Long weekend at hometown visiting parents, no training, fuck you covid for the time we lost, its not like we have too much of it !
14 March
Easy run 10K @ 57:19 ( 5:44 pace )
Faster and smoother than what i was expecting, very nice.
15 March
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds
Stronger than lately.
I'm sick and tired of this whole BW & power-bag training. Gotta get myself back to a gym and lift some iron.
-
16 March
Low aerobic zone run 9K @ 1:08:25 ( 7:36 pace )
Pretty good. Reminder : keep consistent with those runs,, they are the key to progress!
-
19 March
6 hours of skiing.
Form coming along nicely, bending it at those high speed wide carving turns nicely now.
Fuck i love skiing so much!!!
-
March 21
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds
A tiny bit stronger than last week, a tiny bit less annoyed from this workout than last week.
-
22 March
Easy run 10K @ 57:59 ( 5:48 pace )
Meh I'm out of shape, 5:30 was really easy before Xmas.
My 10K race is at April 10 , i doubt i can get even close to my 49:19 PR.
Oh well, it is what it is.
-
23 March
SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 15 @ BW
SS1 info : 5 rounds
SS2a : UPRIGHT ROWS : 15 @ 25kg
SS2b : BACK WIDOWS : 15 @ BW
SS2 info : 5 rounds
Nice!
-
26 March
Tempo run
3K slow jog warmup
Sprint 4 x 1500m / 2 minutes walking rest
2K slow jog cool down
Target pace for the 1500s is 4:50
I got 4:33 / 4:44 / 4:47 / 4:48
Wow , impressive fast, negative splits even at the last tired one, without any of those being max. Very fast HR recovery too.
That workout made me happy and optimistic about my upcoming race.
-
28 March
Workout #1:
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 8 rounds ( -2 rounds )
Workout #2:
Low aerobic zone run 7K @ 55:57 ( 7:59 pace )
Double workout, damn boi, u serious!
Gonna put the lifting in second priority until the race in 2 weeks, while increasing the mileage ( extra runs, but all the extra ones will be low-impact ).
Today's run was done something like 20 minutes after lifting so i had a hard time keeping HR low, had to go much slower than ordinary.
Couldn't care less about the performance of that run though, kms counted in and that is all that mattered!
-
29 March
Fast-easy run 10K @ 55:36 ( 5:34 pace )
Low aerobic HR zone cool down 2K @ 17:15 ( 8:37 pace )
Very nice, fastest 10K of the year and it was nowhere near max, while i was also unrecovered. Promising.
-
30 March
SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 5 rounds
SS2a : UPRIGHT ROWS : 15 @ 25kg
SS2b : BACK WIDOWS : 15 @ BW
SS2 info : 5 rounds
-
31 March
Low aerobic HR zone run 11K @ 1:24:43 ( 7:42 pace )
Too windy but not cold anymore.
-
2 April
"Race emulation run"
Low aerobic HR zone warm up2K
Sprint 8*800m @ goal race pace / 90'' walking rest
Low aerobic HR zone cool down 2K
Gotta love this workout. Used 5:00 as goal pace (aiming 50:00 10K, PR is 49:19 ).
Worked good, all splits were negative, around 4:57.
Body tended to use 4:50 ( makes sense, it is my recent tempo run pace ) but i regulated it to 5:00
Also, Saturday to Saturday total mileage is around 53K which of course is a :personal-record:
Let's see if i will taper on that well this week. Watch says my 10K estimated race time is again below 50:00 (49:43 ) so if i plan it well and add the race effect, i might PR afterall.
-
4 April
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds ( +2 rounds )
Was supposed to run but we got a heavy rain night out of nowhere.
Had this ideally planned, Monday fast-easy run, Wednesday slow run with 2-3K race pace in the middle , Friday ultra slow run, Sunday race.
Now everything is offset by 1 day and ill have to squeeze 2 runs day-by-day. Most probably the 2 slow ones. Oh well.
-
5 April
Fast-easy run 8K @ 42:29 ( 5:18 pace )
Very very nice. Controlled pace at all times, fast but not near max. I checked and this is my 2nd fastest 8K ever, only the 8K split of my 10KPR run was faster.
This was done in around 85% humidity too so extra props.
Oh and it was my first run in short-sleeve t-shirt after i don't even know how many months!
-
6 April
SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 15 @ BW
SS1 info : 5 rounds
SS2a : UPRIGHT ROWS : 15 @ 25kg
SS2b : BACK WIDOWS : 15 @ BW
SS2 info : 5 rounds
Nice!
-
7 April
-Low aerobic HR zone warm up 3K
-Run 2k @ goal race pace
-Low aerobic HR zone cool down 3.5K
Goal race pace is 5:00 again, I got 4:57 fairly easy. Can i hold that for 5x the distance? Not sure, fells likely though.
-
8 April
Low aerobic HR zone run 8K @ 55:53 ( 6:59 pace )
Went as slow as i could but i was insanely fast for this run. 2nd time ever that i end up with below-7:00 pace. Awesome!
Watch acknowledges, it upped my VO2max back to 47 for the first time in 2022 and dropped my predicted race times to just a tad below actual PRs.
10K PR opportunity opened up, let's go get it!!!
-
10 April
RACE : 10K @ 48:31 ( 4:50 pace ) :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:
Soooo sweet, exhausting but such a rewarding accomplishment feeling!
Very lucky with weather, was a fairly warm but cloudy and dry morning, perfect conditions.
True RPE 10 : Race begins with 1km of uphill, so i was at 180bpm at 4 minutes already. Never fell below that, over 185 for the last 10 minutes and stuck at 190 for the last 5 minutes.
Also, so much higher level of runners compared to the same race-day's 5K event. I ended up ranking 170 between 1300 people. Winner did 31:05 , 10th 33:30 , 50th 41:10 , 100th 43:30
I didn't even make it to my age group leader-board (top 15), 15th dude did 46:26 , top 5 did 37:50 to 41:00. The 60-65 group had 3 guys between 41:00 and 44:00 for fucks shake!
Gotta step my game up lol.
-
hell yeah vag!!! :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat:
-
Thank you!!! :headbang: :ibrunning:
11 April
SS1a : UPRIGHT ROWS : 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 10 rounds
That race wrecked me, 36 hours later i was still too tired to do the pushups/bent rows workout, chose this one which is the easiest.
-
13 April
Easy run 10K @ 59:17 ( 5:56 pace )
Still drained from the race, physically and mentally! Just going along with it doing the best i can (or the least bad if you will ).
-
14 April
SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 15 @ BW
SS1 info : 4 rounds
SS2a : PUSHUPS: 15 @ BW
SS2b : BACK WIDOWS : 15 @ 25kg
SS2 info : 4 rounds
Nice! Two shorter super-sets feel much better than one never ending long one. Might consider switching to that scheme. But i need more exercises.
-
15 April
Low aerobic HR zone run 10K @ 1:15:42
16 April
"Speed form" run
Low aerobic HR zone warm up 4K
Sprint 8*400m / 3 minutes walking rest
Low aerobic HR zone cool down 2K
Sprints target pace is 4:02
I got : 4:05 , 4:07 , 4:02 , 3:58 , 4:03 , 4:08 , 4:05 , 3:34
Was trying to get the target pace by feel, without looking watch, i was failing by a couple of seconds as you can see.
Welt all out at the last one to check reserves/potential, happy with 3:34 pace (no extra rest for it).
Something has happened, i think i leveled up. The low HR zone runs both days were better than ever. I didn't ever need to do walking breaks as usual to bring HR down. I would just go on jogging in a nice continuous slow pace and HR wouldn't rise. Also at the 400m sprints intervals, HR recovery was shocking fast.
Watch agrees, it upped my low HR zone threshold to 153bpm. It also upped my VO2max to 48 (highest ever) and predicted race times are now all well below actual PRs and the best readings ive ever seen.
Good timing for an Easter break derail lol :-\ :uhhhfacepalm:
-
18 April
SS1a : PUSHUPS: 15 @ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 5 rounds
SS2a : OVERHEAD PRESS : 15 @ 25 kg
SS2b : BICEP CURLS : 12 @ 25 kg
SS2 info : 5 rounds
19 April
SS1a : UPRIGHT ROWS: 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 10 rounds
-
Little over 1 week of Easter holidays is over. no training, much food drink and cigars. Totally worth it!
28 April
Easy run 10K @ 59:16 ( 5:55 pace )
Just what i expected, a little rusty but not too much, Was actually around 5:40 for 6-7K but then i got too tired, last 1.5K was a grind.
-
Went away for the Labor day long weekend and then had a demotivated week. Just didn't want to train. Took it easy, it just happens.
Back on track now, hopefully.
9 May
SS1a : PUSHUPS: 15 @ BW
SS1b : BENT ROWS (neutral grip): 15 @ 25kg
SS1 info : 5 rounds
SS2a : DIAMOND PUSHUPS: 10 @ BW
SS2b : BENT ROWS (overhand grip): 15 @ 25kg
SS2 info : 5 rounds
I am also engaging intermittent fasting. :headbang:
-
10 May
Run 8K @ 47:44 ( 5:58 pace )
Horribly out of shape. Was stiff and hit the wall around 6.5K.
Terminated early due to that ( initial target was 10K ) , yet i barely stayed under the 6:00 average km pace. ( I did 4:50 10K race just 1 month ago FFS ).
On the other hand, since 16 April i did only one 10K run at the 28th. That's 1 run in 3.5 weeks and no runs the last 2 weeks. Shouldn't expect better.
No rush, i am not chasing any races or PRs anytime soon so i'll ease back into it.
-
11 May
SS1a : OVERHEAD PRESS : 12 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1c : CHAIR TRICEP DIPS : 15 @ BW
SS1 info : 8 rounds
19 April to 8 May : 1 training session
9 May to 11 May : 3 training sessions
12 May : Sore and tired AF, lol wrecked!
-
13 May
Low aerobic HR zone run 7K @ 53:08 ( 7:35 pace )
Session terminated early due to a sudden storm that came out of nowhere.
15 May
10K recreational bike ride.
Barely counts as training ( max heart rate was 110 ) but it was extremely fun and it teased me to get a bike.
Long slow runs are very boring, bike rides are so much nicer, time flies by.
-
kingfish/loopie style update:
16 May
Run 10K @ 58:54 ( 5:53 pace )
Much better, getting the feel back but heat is here. Tons of sweat and dehydration.
Watch brought back the heat acclimatization metric, im only at 18%. It also said i shouldn't go hard for so long.
17 May
SS1a : PUSHUPS: 12 @ BW
SS1b : BENT ROWS (neutral grip): 15 @ 25kg
SS1 info : 10 rounds
18 May
SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1 info : 5 rounds
SS2a : UPRIGHT ROWS: 15 @ BW
SS2b : BACK WIDOWS : 15 @ 25kg
SS2 info : 5 rounds
19 May
Low aerobic HR zone run 8K @ 1:00:05 ( 7:30 pace )
Nice run, 9pm to 10pm that i usually go is now twilight but also still relatively cool. Awesome.
-
23 May
SS1a : PUSHUPS: 15 @ BW ( +3 reps per set )
SS1b : BENT ROWS (neutral grip): 15 @ 25kg
SS1 info : 10 rounds
Strong!
24 May
SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1 info : 5 rounds
SS2a : UPRIGHT ROWS : 15 @ 25 kg
SS2b :CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 5 rounds
25 May
Run 8K @ 47:27 ( 5:53 pace )
Cool down slow jog 2K
Heat is here for good, started regulating.
26 May
SS1a : DIAMOND PUSHUPS: 12 @ BW
SS1b : BACK WIDOWS : 15 @ 25kg
SS1 info : 10 rounds
Race news:
- There is this awesome race next weekend, 10K all downhill with a very pleasant (visually) course. But for some weird reason the race is at 10:30pm. That is way too late for Greek June, it is around 27-28'C / 80'F in the shadow those days, while the entire course is in fully sunburned road btw. Screw it, i am skipping it unless last minute weather predictions are for cloudy day.
- The big nght event that i go each year registrations are open. It is 5K and half marathon. I registered for the half!!!!! :ibrunning: :headbang:
-
31 May:
Run 3.5K @ ~5:50 pace
Ankle sprain! :raging:
Walk/slow jog 3.5K back home.
FFFFUUUUUU. I twisted my ankle at a pavement crack. Was very painful when it happened. Couldn't even walk for 1 minute. Started slowly walking then, with intense limping.
But it got well very fast. Walked/jogged back home, no bugging. I did RICE, precautionary. But around when i went to sleep ( 5 hours after the snap ) it got very bad, i would have intense pain even when just laying the sprained side on the mattress.
Much better today ( 15 hours later ) but still hurts, gotta limp in like one of every 3-4 steps.
Looks like its mild/minor thankfully, more RICE today. But looks like there will be no running for a while, FML
:ffffffuuuuuu:
-
31 May:
Run 3.5K @ ~5:50 pace
Ankle sprain! :raging:
Walk/slow jog 3.5K back home.
FFFFUUUUUU. I twisted my ankle at a pavement crack. Was very painful when it happened. Couldn't even walk for 1 minute. Started slowly walking then, with intense limping.
But it got well very fast. Walked/jogged back home, no bugging. I did RICE, precautionary. But around when i went to sleep ( 5 hours after the snap ) it got very bad, i would have intense pain even when just laying the sprained side on the mattress.
Much better today ( 15 hours later ) but still hurts, gotta limp in like one of every 3-4 steps.
Looks like its mild/minor thankfully, more RICE today. But looks like there will be no running for a while, FML
:ffffffuuuuuu:
Ankle sprains are strange in terms of recovery. I remember when I was walking with my brother and he joking around ended jumping on my ankle twisting it while weight on it. The pain was mild but got progressively worse that it's own weight let alone weight of light duvet would give major pain. But it becomes more prone to twists and takes a while for it to be recover fully.
Heal up well man
-
Thanks man. Yeah you're right, ankle ligaments healing is weird foggy and sneaky lol.
It is much much better already. Kept wearing compression ankle sleeve 24/7 except from the 30 minutes every night that i would ice it. I can jog now but not run, if a lot of load is applied under the wrong angle, it gives this sharp intense pain. Its vulnerable to re--injury which is the worse.
No rush at all.
2 June
SS1a : PUSHUPS: 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 5 rounds
SS2a : OVERHEAD PRESS : 15 @ 25 kg
SS2b : BICEP CURLS : 12 @ 25 kg
SS2 info : 5 rounds
-
4 June
AM:
SS1a : UPRIGHT ROWS: 12 @ BW
SS1b : BACK WIDOWS : 15 @ 25kg
SS1 info : 10 rounds
PM
Low aerobic HR zone run 8K @ 1:00:09 ( 7:31 pace )
Double training, lolwhat?
Sprained ankle is perfectly fine for low-effort stuff, didn't bug later either. But its still tender, i don't trust to push it yet. Its awfully hot anyway, no intention to push in that heat.
-
7 June
SS1a : PUSHUPS: 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 6 rounds
SS2a : DECLINE PUSHUPS : 15 @ BW
SS2b : BACK WIDOWS : 15 @ BW
SS2 info : 6 rounds
I have trouble staying consistent. hectic work period, many sudden thunderstorms, increased going out due to summer and no covid. Oh well.
-
9 June
SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1 info : 6 rounds
SS2a : UPRIGHT ROWS : 15 @ 25 kg
SS2b :CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 6 rounds
-Strong
10 June
Easy run 10K @ 1:01:41 (6:10 pace)
Horribly rusty and stiff.
Was cautious about ankle too, it is not bugging at all but i had mental inhibition, watching my steps all the time.
-
12 June
Low aerobic HR zone run 8K @ 1:00:56 ( 7:37 pace )
It is getting hotter and hotter and i am getting slower and slower, naturally.
13 June
30 minutes recreational swimming lol
-
Uh oh, mega-update coming:
15 June
SS1a : PUSHUPS: 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 5 rounds
SS2a : UPRIGHT ROWS : 15 @ 25 kg
SS2b :CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 5 rounds
18 June
Easy run 8K @ 46:44 ( 5:50 pace )
Cooldown jog 1K @ 9:37
It is getting too hot, performance and endurance are suffering.
20 June
Back to the company for a week so i could use the gym.
ATG SQUAT:
10@10 kg
8@20kg
8@30kg
8@40kg
4@50kg
HORIZONTAL BENCH PRESS MACHINE:
15@30kg
15@35kg
15@40kg
15@45kg
15@50kg
LAT PULL DOWN:
12@35kg
12@40kg
12@45kg
12@50kg
12@50kg
HANGING LEG RAISES: 3x15@BW
45' BACK EXTENSIONS: 3x15@BW
21 June
TREADMILL:
5K@30:47 6:09 pace
2K cooldown (~8:00 pace )
22 June
ROMANIAN DEADLIFT:
12@30kg
12@50kg
12@60kg
12@70kg
5@80kg
DB OVERHEAD PRESS:
12@10kg each hand
12@12kg each hand
12@15kg each hand
12@18kg each hand
Z-BAR BICEP CURLS:
12@20kg
12@22.5kg
12@25kg
12@27.5kg
ROPE TRICEP PULL DOWN:
4x12@25kg
SLANT BENCH LEG RAISE:
4x15@BW
22 June
C2 ROWER:
2K @ 10:45
STATIONARY BIKE:
15K @ 30 minutes
29 June
Run 5K @ 29:37 (5:55 pace)
Low aerobic zone jog 4K @ 32:06 (8:01 pace )
30 June
SS1a : PUSHUPS: 15 @ BW
SS1b : NEUTRAL GRIP BENT ROWS : 15 @ 25kg
SS1 info : 6 rounds
SS2a : DECLINE PUSHUPS : 15 @ BW
SS2b : OVERHAND GRIP BENT ROWS : 15 @ 25kg
SS2 info : 6 rounds
2 July
Fartlek 9K @ 1:01:43
Sprints varied from 250m to 1K, paces for them was 4:30 to 4:45 when fresh, 5:!5 to 5:25 towards the end when tired.
It is awfully hot now (30'C / 85'F at midnight!)
3 July
30 minutes easy swimming in the sea , ~1K worth according to the watch.
All caught up! ;D
-
5 July
Run 6K @ 34:57 (5:49 pace)
Low aerobic zone jog 3K @ 28:24 (9:28 pace )
Light night breeze made this somewhat pleasant (feels like temp was still 34'C / 93'F at 11pm) , so i was instantly faster (5K split 5:47 vs last week's 5.55 )
-
9 July
Run 6K @ 35:13 (5:52 pace)
Low aerobic zone jog 3K @ 27:44 (9:11 pace )
I'm on preserve mode. Hope i can increase training frequency soon.
-
14 July
Easy run 8K @ 49:20 ( 6:10 pace )
Low aerobic zone jog 2K @ 19:40 ( 9:50 pave )
Chose to go a bit slower for a bit longer in the main run. Makes more sense in that heat.
And then i noticed this! How insanely crazy is it that i chose to do the exact same change on the exact same day 1 year ago??? :o :o :o
14 July
Easy run 8K @ 50:09 ( 6:15 pace )
Low aerobic zone run 2.5K @ 23:34
Finally actively regulated my pace to the heat ( again 30'C/86F and 65%RH ). Worked good, i lately gave up at fifth or sixth km @ 5:50 , now i did 8K , 10% slower for 40-50% more distance, good trade-off.
-
18 July
SS1a : PUSHUPS: 15 @ BW
SS1b : NEUTRAL GRIP BENT ROWS : 15 @ 25kg
SS1 info : 6 rounds
SS2a : DECLINE PUSHUPS : 15 @ BW
SS2b : OVERHAND GRIP BENT ROWS : 15 @ 25kg
SS2 info : 6 rounds
19 July
Fartlek 9K @ 1:01:43
Sprints it included:
500m @ 4:38 pace
500m @ 4:45 pace
1500m @ 5:15 pace
1000m @ 5:21 pace
500m @ 4:50 pace
250m @ 4:58 pace
Slow AF but it is what it is, i did enjoy the workout.
Also, another WTF jinx , i did a 9K fartlek 2-3 weeks ago, with different sprints and rest etc... and the total time was the same. To the second!!!
2 July
Fartlek 9K @ 1:01:43
I mean , WTF!!!!! :o :o :o
-
Haha you're having a crazy week. Seems like there's a glitch in the matrix.
-
Haha you're having a crazy week. Seems like there's a glitch in the matrix.
Right! Totally a matrix de ja vu , two times, nuts!!!!
20 July
SS1a : OVERHEAD PRESS : 15 @ 25 kg
SS1b : BICEP CURLS : 12 @ 25 kg
SS1 info : 6 rounds
SS2a : UPRIGHT ROWS : 15 @ 25 kg
SS2b :CHAIR TRICEP DIPS : 15 @ BW
SS2 info : 6 rounds
No weird coincidences for this one :P
-
23 July
Recreational swimming 1hr
24 July
Recreational swimming 1hr
26 July
Easy run 5K @ 29:34 ( 5:54 pace )
Low aerobic zone jog 3.65K @ 35:09 ( 9:38 pace )
Too hot, too humid, too de-trained to make anything worthy of this workout, besides doing it.
Off to long awaited summer holidays.
-
Aaaaand im back.
The usual happened, 3,5 weeks of doing absolutely nothing active, eating whatever crap came my way, drinking alcohol every single day (most days 2-3 drinks ) and smoking cigarillos daily too.
Fucking totally worth it lol. Now lets get back at it.
I need some help planning my new routine:
I have a half marathon race at 15 October. I also have access to the gym again which i intend to use almost every day. It has a C2 rower too.
I am thinking a 3 days weightlifting split, including 30 to 45 minutes stationary bike at the end and then my usual 3 running days split.
So ill be doing the same with before but with the extra mileage of stationary bike and the rower.
Here is a sample:
Monday : Lifting + stationary bike
Tuesday : 10K easy run.
Wednesday : Lifting + rower
Thursday : Long slow run
Friday : Lifting + stationary bike
Saturday : Intensity run ( weekly alternate 1500/800/400 sprints )
Do you guys likey?
-
how much do you care about the h/m? because if it's more than a date on the calendar then i'd say that's not enough running. maybe replace one of the cardio cross-training things with another easy run.
i'd also say, don't jump right back into 10k's. ease back into it.
and i'd also say, go get it.
-
how much do you care about the h/m? because if it's more than a date on the calendar then i'd say that's not enough running. maybe replace one of the cardio cross-training things with another easy run.
i'd also say, don't jump right back into 10k's. ease back into it.
and i'd also say, go get it.
Its more than a date, want to be as fit as possible till then and goal is to finish under 2 hours.
I hear you loud and clear. I guess the 3 lifting days is more because i finally have gym access after almost 2 years. But it can wait 1.5 month.
Or, i can transform one of those cross days accordingly. So instead of a normal 45 minutes lifting followed by 30 minutes stationary bike, i could do a quickie lift ( knock out some pullups and dips ) and then do 45mins to 1hr treadmill. (I insist on the gym because it is much more convenient in my schedule).
Oh well lets start and see how it goes.
Thanks! :highfive:
-
24 August
SQUAT:
8@10kg
8@20kg
8@30kg
8@40kg
HORIZONTAL BENCH PRESS MACHINE:
12@30kg
12@35kg
12@40kg
12@45kg
LAT PULL DOWN:
12@30kg
12@35kg
12@40kg
12@45kg
VERTICAL LEG RAISE: 2x15@BW
45° BACK EXTENSION: 2x15@BW
STATIONARY BIKE : 30 minutes / 15K
YAY!!! ;D
-
25 August
Easy run 7K @ 47:33 ( 6:47 pace )
As if i wasn't de-trained enough from 1 month since last run, i was also extremely sore from yesterday's squats and on top of that there was 90% humidity.
Lol absolutely horrible run, I'm surprised i even finished it.
-
26 August
DEADLIFT:
12 @ 30kg
10 @ 50kg
8 @ 70kg
5 @ 80kg
12 @ 30 kg
SEATED DB OHP:
12 @ 10 kg each hand
12 @ 10 kg each hand
12 @ 12.5 kg each hand
12 @ 12.5 kg each hand
SEATED ROWS:
12 @ 30kg
12 @ 35kg
12 @ 40kg
12 @ 45kg
SLANT BENCH LEG RAISE : 2x15 @ BW
45° BACK EXTENSION: 2x15 @ BW
STATIONARY BIKE : 25 minutes / 13K
28 August
45 minutes snorkeling
30 minutes paddle boarding
#summerisntovertillitsover
-
29 August
Tempo run
3K slow warmup ( high 7s pace )
1500m @ 5:24 pace
1500m @ 5:35 pace
1000m @ 5:10 pace
2K ultra slow cool down (high 9s pace)
Intuitively expected tempo pace to land around 5:30. It did, it was just the pace that felt like tempo, not fast-easy, not all-out.
Used a shorter distance for the 3rd sprint to see if (how much) i can pick up the pace, that 5:10 was a nice surprise.
Still demotivating that this was so tiring, while in my top form i was doing 4x1500 @ 4:30. Oh well, gotta be patient, it will come along.
-
30 August
SQUAT:
10@10kg ( +2 reps )
8@20kg
8@30kg
8@40kg
HORIZONTAL BENCH PRESS MACHINE:
12@30kg
12@35kg
12@40kg
12@45kg
12@45kg ( extra set )
LAT PULL DOWN:
12@30kg
12@35kg
12@40kg
12@45kg
12@45kg ( extra set )
TREADMILL (LOW AEROBIC HR ZONE) : 20 minutes / 2.5K
-
1 September
SS1a : DIPS: 5 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Impressed from how weak i am. 5 dips and 5 (bad form) chinups is my current limit strength.
SLANT BENCH LEG RAISE : 2x20 @ BW ( +5 reps per set )
45° BACK EXTENSION: 2x20 @ BW ( +5 reps per set )
TREADMILL:
7K @ 44:15 ( 6:19 pace )
-Wow nice, even nicer for treadmill. 5K split was 29:20 , back to sub-6 mins pace already!
-
2 September
DEADLIFT:
12 @ 30 kg
10 @ 50 kg
8 @ 70 kg
5 @ 80 kg
3 @ 90 kg
SEATED DB OHP:
12 @ 12.5 kg each hand ( +2.5 kg per hand )
12 @ 12.5 kg each hand ( +2.5 kg per hand )
12 @ 12.5 kg each hand
12 @ 15 kg each hand ( +2.5 kg per hand )
12 @ 15 kg each hand ( +extra set )
SEATED ROWS:
12 @ 35 kg ( +2.5 kg per hand )
12 @ 40 kg ( +2.5 kg per hand )
12 @ 45 kg ( +2.5 kg per hand )
12 @ 45 kg
12 @ 50 kg ( +extra set )
STATIONARY BIKE : 20 minutes / 10.5K
-
5 September
SQUAT:
10@10 kg
8 @ 20 kg
8 @ 30 kg
8 @ 40 kg
5 @ 45 kg ( extra set )
-Added a couple of paused reps in every set.
HORIZONTAL BENCH PRESS MACHINE:
12@35kg ( +5 kg )
12@40kg ( +5 kg)
12@45kg ( +5 kg)
12@50kg ( +5 kg)
12@50kg ( +5 kg)
LAT PULL DOWN:
12@35kg ( +5 kg )
12@40kg ( +5 kg )
12@45kg ( +5 kg )
12@50kg ( +5 kg )
12@50kg ( +5 kg )
VERTICAL LEG RAISES: 2x15 @ BW
WOOD-CHOPPERS: 2x15 each side @ 10kg
TREADMILL (LOW AEROBIC HR ZONE) : 30 minutes / 3.7K ( +10 minutes / +1.2 km )
Wow huge progress, 3rd week and it is suddenly coming back good! Now i need a good run.
-
7 September
Easy run 8K @ 46:34 (5:49 pace)
Niceeee, longest distance so far, first time under 6:00 average pace, all km splits under 6:00 too, first 5K average pace was 5:45
It is coming back.
-
8 September
SS1a : DIPS: 5 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Still very weak.
TREADMILL:
Low aerobic zone run 5.3K @ 45:00 ( 8:19 pace )
-
9 September
DEADLIFT:
12 @ 30 kg
10 @ 50 kg
8 @ 70 kg
5 @ 80 kg
3 @ 90 kg
SEATED DB OHP:
12 @ 12.5 kg
12 @ 12.5 kg
12 @ 15 kg each hand ( +2.5 kg per hand )
12 @ 15 kg
12 @ 15 kg
SEATED ROWS:
12 @ 40 kg ( +2.5 kg per hand )
12 @ 45 kg ( +2.5 kg per hand )
12 @ 45 kg
12 @ 50 kg ( +extra set )
12 @ 50 kg
SLANT BENCH LEG RAISE : 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW
STATIONARY BIKE : 30 minutes / 10.5K
-
13 September
SQUAT:
10@10kg
10@20kg ( +2 reps )
10@30kg ( +2 reps )
10@40kg ( +2 reps )
8@45kg ( +3 reps )
HORIZONTAL BENCH PRESS MACHINE:
12@40kg ( +5 kg )
12@45kg ( +5 kg)
12@45kg
12@50kg
12@50kg
LAT PULL DOWN:
12@41kg ( +5 kg )
12@47kg ( +6 kg )
12@47kg
12@53kg
12@53kg
VERTICAL LEG RAISES: 2x15 @ BW
45° BACK EXTENSION: 2x20 @ BW
STATIONARY BIKE : 30 minutes / forgot to log distance.
-
14 September
Easy run 8K @ 46:59 (5:52 pace)
More or less same with last week. I thought i was slow but when i finished i realized i just went too easy, i wasn't tired at all.
Need to start actively pushing a bit more, time is running out, only 30 days left for the half marathon.
-
15 September
SS1a : DIPS: 5 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Small improvements if form/ROM.
PLANK:
Front 2x45'' , Right 45'' , Left 45''
TREADMILL:
Low aerobic zone run 5.2K @ 45:00 ( 8:38 pace )
-
14 September
Easy run 8K @ 46:59 (5:52 pace)
More or less same with last week. I thought i was slow but when i finished i realized i just went too easy, i wasn't tired at all.
Need to start actively pushing a bit more, time is running out, only 30 days left for the half marathon.
you gotta start bumping the distances up. 21 km is reeeeally different from 8 km.
another suggestion: start practicing eating a little bit during longer runs.
-
Right. I had a conversation with a runner friend a couple of hours ago and he noted that i must also practice carb gels.
Damn it there is not enough time. I got 3 more weeks plus the final one. Ill focus more.
-
16 September
DEADLIFT:
12 @ 30 kg
10 @ 50 kg
8 @ 70 kg
5 @ 80 kg
3 @ 90 kg
SEATED DB OHP:
12 @ 12.5 kg each
12 @ 15 kg each hand ( +2.5 kg per hand )
12 @ 15 kg each hand
12 @ 15 kg each hand
12 @ 15 kg each hand
SEATED ROWS:
12 @ 41 kg
12 @ 47 kg
12 @ 53 kg ( +2.5 kg per hand )
12 @ 53 kg
12 @ 53 kg
WOOD CHOPPERS: 4x15 @ 10kg
STATIONARY BIKE : 40 minutes / 22K
17 September:
VO2max run
Warmup 4K
Sprint 4x800m / 3 minutes walking rest
Cool down 2.5K
Was aiming for anything under 5:00 pace for the sprints. I got 4:57 , 4:54 , 4:48 , 4:52. Fair.
Total distance of the session, about 11K , here we go, double digits first time this season ;D
-
19 September
Run 10K @ 57:58 (5:48 pace)
Nice, first sub-60' 10K of the season, including season's fastest 5K (28:06).
More!!!
-
20 September
SQUAT:
10 @10kg
10@20kg
10@30kg
10@40kg
8@45kg
HORIZONTAL BENCH PRESS MACHINE:
12@40kg
12@45kg
12@50kg ( +5 kg )
12@50kg
12@55kg ( +5 kg )
SEATED ROWS:
12@41 kg
12@47kg
12@53kg
12@53kg
12@59kg ( +6 kg )
SLANT BENCH LEG RAISE: 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW
STATIONARY BIKE : 30 minutes / 16.5K
-
21 September
Low aerobic HR zone run 11K @ 1:26:08 ( 7:50 pace )
Very nice! Had to go back to May to find a dedicated low aerobic run day and back to February to find one longer than 10K.
Damn it, i am sooo far back from where i was.
I don't see me being at peak fitness at 15 Oct that the half marathon race is. But if i keep it up like now i see me being able to break 2h, with which ill be very happy.
-
22 September
Super easy run 7K @ 47:41 ( 6:48 pace )
Just wanted to get a few kms in without them being either taxing or too slow.
So i went at the pace that i felt very comfortable, right at the threshold of getting (even a little bit ) tired.
Average heart rate was 148, awfully close to this being a low aerobic zone run, though i never walked to get them HR down or even looked at the watch. Nice!
-
23 September
DEADLIFT:
12@30 kg
10@50 kg
8@70 kg
5@80 kg
3@90 kg
SEATED DB OHP:
12@12.5 kg each
12@15 kg each hand
12@15 kg each hand
12@15 kg each hand
12@17.5 kg each hand ( +2.5 kg per hand )
WIDE GRIP LAT PULL DOWN:
12@41 kg
12@47 kg
12@53 kg
12@53 kg
12@59 kg ( +2.5 kg per hand )
24 September:
Speed form run
Warmup 3K
Sprint 8x400m / 3 minutes walking rest
Cool down 2K
Was aiming/expecting something around 4:30 pace for the sprints.
I was mostly around 4:25. At the last one i went max and got 4:01 although really tired, happy with that.
-
26 September
Run 12K @ 1:11:50 ( 5:59 pace )
Tried to go as long as i could at around 5:50 pace.
It was going great until around 10.5K , then it seems that i hit the wall, last 1.5K was a stiff slow exhausting grind.
Weird that it happened so early, it usually hits me 10-15 mins / 2-3 km later but system was low on carbs so it makes some sense.
-
27 September
SQUAT:
10 @10kg
10@20kg
10@30kg
10@40kg
10@45kg ( +2 reps )
HORIZONTAL BENCH PRESS MACHINE:
12@40kg
12@45kg
12@50kg
12@55kg ( +5 kg )
12@55kg
SEATED ROWS:
12@41 kg
12@47kg
12@53kg
12@59kg ( +6 kg )
12@59kg
SLANT BENCH LEG RAISE: 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW
STATIONARY BIKE : 30 minutes / 17K
My old o-lift shoes kicked the bucket. Had to get new ones, decided to go to a more generic multi purpose training shoe that can still support squats etc, since i dont't go heavy on them anymore.
I got the Reebok nano x2 , yeah, as crossfit as it gets :P
First impressions are great. The huge heel drop of adipowers is gone of course but it still has some.
It felt as steady and firm as o-lift shoes during squats, but when you flex it, it bends. Little jog and jumps felt nice and cushioning appeared. Too early but i really liked it.
(https://fitatmidlife.com/wp-content/uploads/Reebok-Nano-X2-Review-CrossFit-Shoe-37-1024x683.jpg)
-
28 September
Low aerobic HR zone run 11K @ 1:28:03 ( 8:00 pace )
Pacing fail, was trying to keep it steady at 7:30 but i was failing, i kept going faster (high 6s) , then HR would go into aerobic zone, then walk to lower it and then all over again.
-
29 September
DEADLIFT:
12@30 kg
10@50 kg
8@70 kg
5@80 kg
3@90 kg
SEATED DB OHP:
12@12.5 kg each
12@15 kg each hand
12@15 kg each hand
12@17.5 kg each hand ( +2.5 kg per hand )
12@17.5 kg each hand
WIDE GRIP LAT PULL DOWN:
12@41 kg
12@47 kg
12@53 kg
12@59 kg ( +2.5 kg per hand )
12@59 kg
WOOD CHOPPERS: 3x15 each side @ 11kg
STATIONARY BIKE : 40 minutes / 22K
-
1 October
Tempo run
3K slow warmup ( high 7s pace )
1500m @ 4:49 pace
1500m @ 5:05 pace
1500m @ 4:52 pace
1500m @ 5:10 pace
2K ultra slow cool down (high 9s pace)
Last similar workout was 1 month ago, i did 2 1500s @ 5:30 back then and a max km for finisher @ 5:10.
Now did 4x1500 and the last (exhausted) 1500 was still faster than last time's fresher all out 1K.
Progress is very good, but im out of time, only 2 weeks left for the half marathon. Sub 2-hours gonna be a struggle.
-
3 October
SQUAT:
10 @10kg
10@20kg
10@30kg
10@40kg
8@50kg ( +5 kg ) , ( -2 reps )
HORIZONTAL BENCH PRESS MACHINE:
12@40kg
12@45kg
12@50kg
12@55kg
12@55kg
SEATED ROWS:
12@47 kg ( +6 kg )
12@53kg ( +6 kg )
12@53kg
12@59kg
12@59kg
SLANT BENCH LEG RAISE: 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW
TREADMILL : Low aerobic HR zone 30 minutes / 3.4K
-
4 October
Run 14K @ 1:22:00 ( 5:51 pace )
Finally , a good run. 2K more than last week, yet 8''/km faster. And i wasn't even fresh, was sore at abs and legs from yesterdays' lifting.
But i was better fed, although not full. I also ate a banana at the 9km mark, i did feel that it kicked in 5-10 mins later.
Last km was sub 6' , i was up for a 15th but i felt i was becoming stiff, was about to hit the wall, so i stopped.
Longest run in 2022 btw, last time i did 14K it was December 2021.
-
5 October
SS1a : DIPS: 6 @ BW ( +1 rep per set )
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Finally stronger. Better ROM too. Close to adding chins.
PLANK:
Front 2x45'' , Right 2x30'' , Left 2x30''
STATIONARY BIKE : 30 minutes / 16.5K
-
6 October
Low aerobic HR zone run 13K @ 1:43:23 ( 7:57 pace )
I would have liked to be a bit faster at this point (or if you prefer, HR to stay lower at slow speeds) but it is what it is.
Had to go back to May 2021 though to find such a long low aerobic run so props!
-
7 October
DEADLIFT:
12@30 kg
10@50 kg
8@70 kg
5@80 kg
3@90 kg
SEATED DB OHP:
12@15 kg each hand ( +2.5 kg per hand )
12@15 kg each hand
12@15 kg each hand
12@17.5 kg each hand
12@17.5 kg each hand
WIDE GRIP LAT PULL DOWN:
12@47 kg ( +6 kg )
12@53 kg ( +6 kg )
12@53 kg
12@59 kg
12@59 kg
WOOD CHOPPERS: 3x15 each side @ 11kg
STATIONARY BIKE : 30 minutes / 17.5K
Entering final (taper) week before the HM
8 October
"Race emulation run"
Low aerobic HR zone warm up2K
Sprint 10x800m @ goal race pace / 90'' walking rest
Low aerobic HR zone cool down 2K
Used 5:30 as goal pace. Race plan is to keep that pace until 13K, then do a 6:00 average for the next 7K to reach 20K with about 6.5 minutes margin for the last 1K to break 2h.
Keeping 5:30 was fairly easy, despite being un-recovered. Body tended to use 5:20 but i regulated. Very nice.
At the last 800 'sprint' (where i was tired, having done about 12K in total already) i pushed to see what i can get in such a state, got 4:50 pace, awesome!
If tapering week goes well i am now optimistic i'll get that sub-2h goal.
-
10 October
Run 8K @ 43:12 ( 5:24 pace )
Buffering distance, not intensity for taper week.
Wow very nice. Not fully recovered from 14K 48hrs ago and coming from a bad/short night sleep, but still very fast (compared to recent levels), rather easy.
Looked back in my log, i haven't done anything under 5:30 since my 10K race back in April, that's awesome.
Also, predicted HM race time in my watch is now under 2 hours, also for the first time since April. That's awesome too.
-
11 October
SQUAT: cancelled
HORIZONTAL BENCH PRESS MACHINE: 5x12 @ 45 kg
SEATED ROWS: 5x12 @ 47 kg
SLANT BENCH LEG RAISE: 3x20 @ BW
45° BACK EXTENSION: 3x20 @ BW
STATIONARY BIKE : 40 minutes / 20K
Taking it easy with weights too this taper week , no squats/deadlifts and de-load everything else.
-
12 October
Low aerobic HR zone warm-up 2.5 K
Run 4K @ race pace
Low aerobic HR zone warm-up 2.5 K
Nice and short and easy. Went for 5:30 for the race-pace-4K , got 5:28. Very happy with how efortless it felt.
Also practiced eating an energy gel, not that i needed it, just to see if it will upset my stomach, if/how i can eat it while running etc. All good!
Alright, starting carb loading tonight , 2.5 days left for race start.
-
13 October
DEADLIFT: Cancelled
SEATED DB OHP: 5x12 @ 15 kg each hand , deload
WIDE GRIP LAT PULL DOWN: 5x12 @ 47 kg , deload
WOOD CHOPPERS: 3x15 each side @ 11kg
STATIONARY BIKE : 25 minutes / 13.25K , taking it extra easy
-
15 October
HALF MARATHON RACE : 1:54:11 electronic :headbang: :personal-record: :ibrunning: :wowthatwasnutswtf:
Incredible achievement, performance, accomplishment feeling.
Tapering, race effect and a glorious dry chill night kicked in all together. Instead of starting with 5:30 as planned, body insisted going with 5:00.
I regulated it to around 5:15 which felt easy, to not burn out and see how long i can go like that.
It lasted till km 15-16, then i (kinda) hit the wall but gels and electrolytes and some super effort kept me at around 5:30-5:40 till the finish line for an incredible 5:24 average.
1st 10K time : 52:37
2nd 10K time : 55:00 ( so 20K split around 1:47:30 )
Fastest KM : 5:07 (2nd)
Slowest KM : 5:45 (17th)
-
:goodjobbro: :goodjobbro: :goodjobbro: :goodjobbro: :goodjobbro: :goodjobbro:
:almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat:
:ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:
-
Thanks!!!
So what now? I feel i want to bulk a little. Gym available finally, no race ahead, good timing. Let's say till Xmas, 2 good months of bulk.
I'll keep this cardio after weights though. And try to get my 3 weekly runs in to at least preserve current fitness levels.
18 October
SQUAT:
10 @10kg
10@20kg
10@30kg
10@40kg
10@50kg ( +2 reps )
HORIZONTAL BENCH PRESS MACHINE:
12@45kg ( +2 reps )
12@50kg ( +2 reps )
12@55kg ( +2 reps )
12@55kg
12@55kg
SEATED ROWS:
12@47kg
12@53kg
12@59kg ( +6 kg )
12@59kg
12@59kg
SLANT BENCH LEG RAISE: 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW
STATIONARY BIKE: 30 minutes / 17K
-
19 October
Run 6K @ 34:31 ( 5:45 pace )
Low aerobic HR zone run : 4K @ 32:02 ( 8:00 pace )
Legs still unrecovered from that HM monstrosity and squatting 24 hrs before that run.
Oh well, no reason to push it, i just gave up the planned 10K run at 6th km and completed the rest in super easy mode.
-
Congrats on the half marathon! Any plans to stretch it out for another 13 miles in the future for a full? (After your strength block)
-
Thank you!!!
As for going all the way, of course it is the plan. It is amazing how addictive it becomes conquering new achievements. It will take more dedication but it obviously works.
And since I'm Greek, what is more more obvious and glorious as a goal than doing the classic marathon route.
I am eyeing the one in 2 years from now but if training goes too well i could do it next year too.
Training log catch-up:
20 October
DEADLIFT:
12@30 kg
10@50 kg
8@70 kg
5@80 kg
3@90 kg
1@100kg ( extra set )
-First time lifting 100kg after idk how many years, 3? 4? Nice.
SEATED DB OHP:
12@15 kg each hand
12@15 kg each hand
12@17,5 kg each hand ( +2.5 kg per hand )
12@17.5 kg each hand
12@17.5 kg each hand
WIDE GRIP LAT PULL DOWN:
12@47 kg
12@53 kg
12@59 kg ( +6 kg )
12@59 kg
12@59 kg
WOOD CHOPPERS: 3x15 each side @ 11kg
STATIONARY BIKE : 30 minutes / 16K
21 October
SS1a : DIPS: 6 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Feeling strong. Nice.
TREADMILL : Low HR zone run 45mins / 5.5K
22 October
"Speed form" run
-4K warm up
-Sprint 8x400m / 2 mins walking rest
-2K cool down
Didn't know what to expect for the 400s. Was secretly hoping i can get 4:00 km pace average, almost nailed it, sprints were all between 4:00 and 4:15, fastest 3:45.
-
24 October
SQUAT:
10@20kg ( +10 kg )
10@30kg ( +10 kg )
10@40kg ( +10 kg )
10@50kg ( +10 kg )
10@50kg
HORIZONTAL BENCH PRESS MACHINE:
12@50kg ( +5 kg )
12@55kg ( +5 kg )
12@55kg
12@55kg
10@60kg ( +5 kg ) , ( -2 reps )
SEATED ROWS:
12@53kg ( +6 kg )
12@53kg
12@59kg ( +6 kg )
12@59kg
10@65kg ( +4 kg ) , ( -2 reps )
SLANT BENCH LEG RAISE: 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW
STATIONARY BIKE: 30 minutes / 18K
-
25 October
SS1a : DIPS: 6 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Better. A couple of 7s in the dips.
TREADMILL : 5K @ 25:43
-Was short on time so did an uptempo one. By far the fastest 5K on treadmill ever and also my fastest 5K ( and the first one breaking 26' ) since April. Superb!
-
27 October
DEADLIFT:
12@30 kg
10@50 kg
8@70 kg
5@80 kg
3@90 kg
1@100kg
1@110kg ( extra set )
SEATED DB OHP:
12@15 kg each hand
12@15 kg each hand
12@17,5 kg each hand
12@17.5 kg each hand
12@17.5 kg each hand
WIDE GRIP LAT PULL DOWN:
12@53 kg ( +6 kg )
12@53 kg
12@59 kg
12@59 kg
12@59 kg
WOOD CHOPPERS: 3x15 each side @ 11kg
STATIONARY BIKE : 40 minutes / 23.5K
-
So after a bit of searching, i decided to do this 4-day split for a while: https://www.muscleandstrength.com/workouts/4-day-maximum-mass-workout
Why this? No particular reason. It seems fun, has all the main lifts i wanna be doing, has kinda different splits and exercises than i'm used to and it features those funny 5 minute burners concept.
Ok , lets get a little bigger :headbang:
31 October
DEADLIFT:
Build up to 2x5 @ 80 kg
BENT DB ROW:
3x12 @ 15 kg
WIDE GRIP LAT PULL DOWN:
3x12 @ 53 kg
BB ROW Duh, skipped by mistake
SEATED CABLE ROW 5' BURN :
15+15+10+10+10+15 = 75 reps @ 47kg
EZ BAR PREACHER CURL:
3x12 @ 17 kg
DB CONCENTRATION CURL:
3x12 each hand @ 7.5kg
SEATED DB CURL 5' BURN:
12+12+10+10+10 = 54 each hand @ 7.5kg
SLANT BENCH LEG RAISE: 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW
Went kinda easy, haven't done something similar (more than 1 exercise for the same muscle) for ages. I like this programm, it is fun!
-
1 November
Run 10K @ 57:38 ( 5:45 pace )
Happy to get a rather easy sub-60' 10K in a semi-de-trained state ( last 10 days total = just a treadmill 5K run ).
-
2 November:
HORIZONTAL BENCH PRESS MACHINE:
3x10 @ 55 kg
INCLINE DB BENCG PRESS :
3x12 @ 15 kg DBs
DIPS:
3xAMRAP : 7 7 7
PECK DECK:
3x12 @ 30 kg
DB BENCH PRESS 5' BURN:
15 + 10 + 10 +10 +10 +10 = 65 reps @ 15 kg DBs
EZ BAR SKULLCRUSHER:
3x12 @ 17 kg
SEATED DB TRICEP EXTENSION :
3x12 @ 15 kg
CABLE TRICEP PUSHDOWN 5' BURN:
15 + 15 + 10 + 10 +10 +10 +10 = 65 reps @ 11 kg
WOOD CHOPPERS:
3x15 each side @ 11kg
-
bit late but just make sure you don't end the marathon with the same result as the most famous greek marathoner :P
-
^^^
hahahaa, hopefully not!
Pheidippides as he arrives at athens be like "man, i would die for an energy gel now" :P
3 November
SEATED DB OHP :
3x10 @ 15 kg DBs
ARNOLD PRESS:
3x12 @ 10 kg DBs
DB LATERAL RAISE:
3x12 @ 7.5 kg DBs
BB OHP 5' BURN
I think 15+10+10+10+10+10 = 65 reps @ 25 kg ?
UPRIGHT ROW:
3x12 @ 25 kg
DB SHRUG 5' BURN
20+15+15+15+20 = 85 res @ 15 kg DBs
SEATED WRIST BB CURL :
3x12 @ i think 12 kg ?
BB STATIC HOLD 5' BURN:
I think 60'' + 45'' + 30'' + 30'' + 30'' + 30'' = 3:45'' @ 30kg
TREADMILL: Low HR zone run 30mins / 4.28K ( 7:00 pace )
So many exercises and sets and loads, hard to remember all, must start writing down what i did.
-
I use the RepCount app on Android to record my workouts,no more pen and paper for me, and you can save routines or repeat a past workout and have all the details filled in already.
All your rep PRs and stats at a touch of a botton, if you subscribe.
-
^Sounds good, ill check it, i was using notes on the phone, still a lot to type. Thanks!
4 November
SQUAT:
3x10 @ 50 kg
DB LUNGE:
3x12 each leg @ 10kg DBs
LEG EXTENSION 5' BURN:
20+15+10+10+10+15 = 80 reps @ 17 kg
STIFF LEG DEADLIFT:
3x10 @ 30 kg
SL LEG CURL 5' BURN:
15+10+15+15 = 55 reps each leg @ 5kg (lol)
SL STANDING CALF RAISE:
4x15 each leg @ BW
STATIONARY BIKE : 30 minutes / 17.5K
Wow a full legs workout. It has been ages.
Didn't run all weekend due to weather. Hard to keep up with 4 lift days and running but ill do my best. If only treadmill running wasn't that deadly boring...
-
7 November
DEADLIFT:
Build up to 2x5 @ 85 kg ( +5 kg )
BENT DB ROW:
3x12 each hand @ 17.5 kg ( +2.5 kg )
WIDE GRIP LAT PULL DOWN:
3x12 @ 53 kg
BB ROW: ( new exercise )
3x12 @ 30 kg
SEATED CABLE ROW 5' BURN :
15+10+10+10+10+10+10+5 = 80 reps @ 47kg ( +5 reps )
EZ BAR PREACHER CURL:
3x12 @ 17 kg
DB CONCENTRATION CURL:
3x12 each hand @ 7.5kg
SEATED DB CURL 5' BURN:
15+15+10+10+10+10 = 70 each hand @ 7.5kg ( +16 reps )
Noob gains haha.
-
8 November
Run 8K @ 42:22 ( 5:18 pace )
Was sort on time so upped the tempo a bit to make up for the less distance/duration.
Extremely happy to get low 5' pace, never saw it coming.
-
9 November:
VERTICAL BENCH PRESS MACHINE:
3x10 @ 55 kg
INCLINE BENCH DB PRESS :
3x12 @ 17,5 kg DBs ( +2.5 kg each hand )
DIPS:
3xAMRAP : 7, 7, 8 ( +1 total reps )
PECK DECK:
3x12 @ 35 kg ( +5 kg )
DB BENCH PRESS 5' BURN:
20 + 15 + 10 + 10 + 10 + 10 = 75 reps @ 15 kg DBs ( +10 reps )
EZ BAR SKULL CRUSHERS:
3x12 @ 20 kg ( +2.5 kg )
SEATED DB TRICEP EXTENSION :
3x12 @ 15 kg
CABLE TRICEP PUSHDOWN 5' BURN:
15 + 10 + 10 + 10 + 10 + 10 + 10 + 5 = 80 reps @ 11 kg ( +15 reps )
SLANT BENCH LEG RAISE: 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW
-
10 November
SEATED DB OHP :
3x10 @ 15 kg DBs
ARNOLD PRESS:
3x12 @ 10 kg DBs
DB LATERAL RAISE:
3x12 @ 7.5 kg DBs
BB OHP 5' BURN
15 + 15 + 10 + 10 + 10 + 8 +7 = 75 reps @ 25 kg ( +10 reps )
UPRIGHT ROW:
3x12 @ 25 kg
DB SHRUG 5' BURN
20 + 20 + 15 + 10 + 10 + 10 = 85 res @ 17,5 kg DBs ( +2,5 kg per hand )
SEATED WRIST BB CURL :
3x12 @12 kg?
BB STATIC HOLD 5' BURN:
120'' + 90'' + 60'' = 4:30 @ 30 kg ( +45'' )
STATIONARY BIKE : 45 minutes / 25K ( PR dist and duration, previous best wast 40'/23K )
-
11 November
SQUAT:
3x10 @ 50 kg
DB LUNGE:
3x12 each leg @ 10kg DBs
SL BOX SQUATS:
3x12 each leg @ BW
LEG EXTENSION 5' BURN:
20 + 15 + 15 + 15 + 15 + 15 + 15 = 95 reps @ 17 kg ( +15 reps )
STIFF LEG DEADLIFT:
3x10 @ 40 kg ( +10 kg )
SL LEG CURL 5' BURN:
20 + 15 + 15 + 10 + 10 = 70 reps each leg @ 5kg ( +15 reps per leg )
SL STANDING CALF RAISE:
4x15 each leg @ BW
No running at the weekend again, damn it. Saturday i had a big headache and Sunday got too social.
-
14 November
DEADLIFT:
Build up to 2x5 @ 90 kg ( +5 kg )
BENT DB ROW:
3x12 each hand @ 20 kg ( +2.5 kg )
WIDE GRIP LAT PULL DOWN:
3x12 @ 53 kg
BB ROW:
3x12 @ 35 kg ( +5 kg )
SEATED CABLE ROW 5' BURN :
15 + 10 + 10 + 10 + 10 + 8 + 7 = 65 reps @ 53kg ( +6 kg ) , ( -15 reps )
EZ BAR PREACHER CURL:
3x12 @ 20 kg ( +2.5 kg )
DB CONCENTRATION CURL:
3x12 each hand @ 10kg ( +2.5 kg )
SEATED DB CURL 5' BURN:
12 + 10 + 10 + 10 + 10 + 10 = 62 each hand @ 10kg ( +2.5 kg ) , ( -8 reps )
SLANT BENCH LEG RAISE: 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW
-Feeling stronger now. Like it.
-Decided to focus the 'burn' sets style on maximum load that leads to around 60 reps, making it something like EMOM 12s
-
15 November
Run 10K @ 567:45 ( 5:40 pace )
Nice, humidity was over 90%, was sweating line crazy although temperature was like 10'C/50'F.
Very happy to be able to keep this 10K "base" level with just 1 run per week. But i will step my mileage game up.
-
16 November:
VERTICAL BENCH PRESS MACHINE:
3x10 @ 60 kg ( +5 kg )
INCLINE BENCH DB PRESS :
3x12 @ 17,5 kg DBs
DIPS:
3xAMRAP : 7, 7, 8
PECK DECK:
3x12 @ 35 kg
DB BENCH PRESS 5' BURN:
15 + 10 + 10 + 8 + 7 + 10 = 60 reps @ 17,5 kg DBs ( +2.5 kg per hand ) , ( -15 reps )
EZ BAR SKULL CRUSHERS:
3x12 @ 22.5 kg ( +2.5 kg )
SEATED DB TRICEP EXTENSION :
3x12 @ 15 kg
CABLE TRICEP PUSHDOWN 5' BURN:
10 + 10 + 10 + 10 + 10 + 10 = 60 reps @ 17 kg ( +6 kg ) , ( -20 reps )
WOOD CHOPPERS:
3x15 each side @ 17kg ( +6 kg )
Felt kinda week. Did progress, but the feeling was grinding the whole time.
-
17 November
SEATED DB OHP :
3x10 @ 17.5 kg DBs ( +2,5 kg per hand )
ARNOLD PRESS:
3x12 @ 12.5 kg DBs ( +2,5 kg per hand )
DB LATERAL RAISE:
3x12 @ 7.5 kg DBs
BB OHP 5' BURN
10 + 10 + 10 + 8 +7 + 5 + 5 + 5 = 60 reps @ 30 kg ( +5 kg ) , ( -15 reps )
UPRIGHT ROW:
3x12 @ 27.5 kg ( +2,5 kg per hand )
DB SHRUG 5' BURN
13 + 12 + 10 + 10 + 10 + 10 = 65 res @ 20 kg DBs ( +2,5 kg per hand ) , ( -20 reps )
SEATED WRIST BB CURL :
3x12 @12 kg ( +3 kg )
BB STATIC HOLD 5' BURN:
60'' + 60'' + 60'' + 60'' = 4:00 @ 35 kg ( +5 kg' ) , ( -30'' )
-
18 November
SQUAT:
3x10 @ 50 kg
DB LUNGE:
3x12 each leg @ 10kg DBs
SL BOX SQUATS:
3x12 each leg @ BW + 6kg KB ( +6 kg )
LEG EXTENSION 5' BURN:
15 + 15 + 10 + 10 + 10 + 10 + 10 = 80 reps @ 23 kg ( +6 kg ) , ( -15 reps )
STIFF LEG DEADLIFT:
3x10 @ 45 kg ( +5 kg )
SL LEG CURL 5' BURN:
10 + 10 + 10 + 10 + 10 + 10 = 60 reps each leg @ 11kg ( +6 kg ) , ( -10 reps per leg )
SL STANDING CALF RAISE:
4x15 each leg @ BW
And yet another no-run weekend. Very tired and busy on Saturday, heavy rain all Sunday. FML.
-
21 November
DEADLIFT:
Build up to 2x5 @ 90 kg
BENT DB ROW:
3x12 each hand @ 20 kg
WIDE GRIP LAT PULL DOWN:
3x12 @ 53 kg
BB ROW:
3x12 @ 37.5 kg ( +2.5 kg )
SEATED CABLE ROW 5' BURN :
15 + 13 + 12 + 10 + 10 +10 = 70 reps @ 53kg ( +5 reps )
EZ BAR PREACHER CURL:
3x12 @ 22.5 kg ( +2.5 kg )
DB CONCENTRATION CURL:
3x12 each hand @ 10kg
SEATED DB CURL 5' BURN:
15 + 10 + 10 + 10 + 10 + 10 = 65 each hand @ 10kg ( +3 reps )
-
22 November:
VERTICAL BENCH PRESS MACHINE:
3x10 @ 60 kg
INCLINE BENCH DB PRESS :
3x12 @ 17,5 kg DBs
DIPS:
3xAMRAP : 7, 8, 8 ( +1 rep )
PECK DECK:
3x12 @ 40 kg ( +5 kg )
DB BENCH PRESS 5' BURN:
15 + 13 + 12 + 10 + 8 + 7 + 10 = 65 reps @ 17,5 kg DBs ( +5 reps )
EZ BAR SKULL CRUSHERS:
3x12 @ 22.5 kg
SEATED DB TRICEP EXTENSION :
3x12 @ 15 kg
CABLE TRICEP PUSHDOWN 5' BURN:
10 + 10 + 10 + 10 + 8 + 7 + 5 + 5 + 5 = 70 reps @ 17 kg ( +10 reps )
23 November
TREADMILL : 8K @ 45:00 ( 5:37 pace )
This is the longest and fastest-long-run ever on treadmill, very nice.
-
24 November
SEATED DB OHP :
3x10 @ 17.5 kg DBs
ARNOLD PRESS:
3x12 @ 12.5 kg DB
DB LATERAL RAISE:
3x12 @ 7.5 kg DBs
BB OHP 5' BURN
12 + 10 + 8 + 8 +7 + 5 + 5 + 5 + 5 = 65 reps @ 30 kg ( +5 reps )
UPRIGHT ROW:
3x12 @ 30 kg ( +2,5 kg per hand )
DB SHRUG 5' BURN
15 + 15 + 15 + 10 + 10 + 10 + 10 = 75 res @ 20 kg DBs ( +10 reps )
SEATED WRIST BB CURL :
3x12 @15 kg ( +3 kg )
BB STATIC HOLD 5' BURN:
90'' + 60'' + 45'' + 45'' = 4:00 @ 35 kg
-
25 November
SQUAT:
3x10 @ 50 kg
DB LUNGE:
3x12 each leg @ 12.5kg DBs ( +2.5 kg each hand )
SL BOX SQUATS:
3x12 each leg @ BW + 6kg KB
LEG EXTENSION 5' BURN:
15 + 15 + 10 + 10 + 10 + 10 + 5 + 5 = 80 reps @ 29 kg ( +6 kg )
STIFF LEG DEADLIFT:
3x10 @ 47.5 kg ( +2.5 kg )
SL LEG CURL 5' BURN:
13 + 12 + 10 + 10 + 10 + 10 = 65 reps each leg @ 11kg ( +5 reps per leg )
SL STANDING CALF RAISE:
4x15 each leg @ BW
-
28 November
DEADLIFT:
Build up to 2x5 @ 92.5 kg ( +2.5 kg )
BENT DB ROW:
3x12 each hand @ 20 kg
WIDE GRIP LAT PULL DOWN:
12-12-10 @ 59 kg ( +6 kg ) , ( -2 reps at last set )
BB ROW:
3x12 @ 40 kg ( +2.5 kg )
SEATED CABLE ROW 5' BURN :
15 + 10 + 10 + 10 + 8 + 7 + 5 = 65 reps @ 59kg ( +6 kg ) , ( -5 reps )
EZ BAR PREACHER CURL:
3x12 @ 22.5 kg
DB CONCENTRATION CURL:
3x12 each hand @ 12,kg ( +2.5 kg )
SEATED DB CURL 5' BURN:
13 + 12 + 10 + 10 + 10 + 10 = 65 each hand @ 10kg
-
29 November
Run 8K @ 46:00 ( 5:45 pace )
Kinda meh, should have gone faster, this was rather too easy-going.
-
30 November:
VERTICAL BENCH PRESS MACHINE:
3x10 @ 60 kg
INCLINE BENCH DB PRESS :
3x12 @ 17,5 kg DBs
DIPS:
3xAMRAP : 8, 9, 9 ( +3 reps )
PECK DECK:
3x12 @ 40 kg
DB BENCH PRESS 5' BURN:
15 + 10 + 10 + 10 + 8 + 8 + 7 = 68 reps @ 17.5 kg DBs ( +3 reps )
EZ BAR SKULL CRUSHERS:
3x12 @ 25 kg ( +2.5 kg )
SEATED DB TRICEP EXTENSION :
3x12 @ 15 kg
CABLE TRICEP PUSHDOWN 5' BURN:
10 + 10 + 10 + 8 + 7 + 5 + 5 + 5 = 60 reps @ 23 kg ( +6 kg ) , ( -10 reps )
-
1 December
SEATED DB OHP :
3x10 @ 17.5 kg DBs
ARNOLD PRESS:
3x12 @ 12.5 kg DB
DB LATERAL RAISE:
3x12 @ 10 kg DBs ( +2,5 kg per hand )
BB OHP 5' BURN
15 + 10 + 10 + 8 + 7 + 5 + 5 + 5 = 65 reps @ 32.5 kg ( +2.5 kg )
UPRIGHT ROW:
3x12 @ 32.5 kg ( +2,5 kg )
DB SHRUG 5' BURN
15 + 15 + 15 + 10 + 10 + 10 + 10 + 5 = 80 reps @ 20 kg DBs ( +5 reps )
SEATED WRIST BB CURL :
3x12 @15 kg
BB STATIC HOLD 5' BURN:
90'' + 60'' + 60'' + 45'' = 4:15 @ 37.5 kg ( +2,5 kg ) , ( +15'' )
STATIONARY BIKE : 30 minutes / 15K
Impressive progress, i'm 5 weeks in, progress is supposed to be stagnating.
-
2 December
SQUAT:
3x10 @ 50 kg
DB LUNGE:
3x12 each leg @ 12.5kg DBs
SL BOX SQUATS:
3x12 each leg @ BW + 6kg KB
LEG EXTENSION 5' BURN:
15 + 13 + 12 + 10 + 10 + 10 + 10 = 80 reps @ 35kg ( +6 kg )
STIFF LEG DEADLIFT:
3x10 @ 50 kg ( +2.5 kg )
SL LEG CURL 5' BURN:
15 + 15 + 10 + 10 + 10 + 10 = 70 reps each leg @ 11kg ( +5 reps per leg )
SL STANDING CALF RAISE:
4x15 each leg @ BW
-
5 December
DEADLIFT:
Build up to 2x5 @ 92.5 kg
BENT DB ROW:
3x12 each hand @ 20 kg
WIDE GRIP LAT PULL DOWN:
3x12 @ 59 kg ( +2 reps at last set )
BB ROW:
3x12 @ 40 kg
SEATED CABLE ROW 5' BURN :
13 + 12 + 10 + 10 + 10 + 8 + 7 = 70 reps @ 59kg ( +5 reps )
EZ BAR PREACHER CURL:
3x12 @ 25 kg ( +2.5 kg )
DB CONCENTRATION CURL:
3x12 each hand @ 12.5kg
SEATED DB CURL 5' BURN:
15 + 15 + 10 + 10 + 8 + 7 = 65 each hand @ 10kg
Small progress, which is huge progress for 6th week.
-
6 December
Was set to run, but it was too humid/wet, so opted out. But had left gym area too already, so had to replace the chest/tris gym workout with a home one:
SS1a : Incline pushups x 15
SS1b : Chair dips x 15
SS1 info : 5 rounds
SS2a : Decline pushups x 15
SS2b : Chair dips x 15
SS2 info : 5 rounds
SS3a : Classic pushups x 15
SS3b : Chair dips x 15
SS3 info : 5 rounds
15*15 = 225 pushups and 225 dips. Not bad
-
7 December
Run 8K @ 43:10 ( 5:24 pace )
So my saucony endorphin speed 2 shoes have done about 700km. They are still good but the cushioning is somewhat stiffening and the spring feeling is reduced.
I treated myself those bad boys for black Friday:
https://runrepeat.com/nike-zoom-x-vaporfly-next-2
(https://cdn.runrepeat.com/i/nike/37049/nike-zoomx-vaporfly-next-2-men-s-road-racing-shoes-white-white-ad7f-10507936-main.jpg)
Plan is to use those only on speed runs and races but had to take them out for a test-drive.
First impressions:
-Light as fuck! I can't believe a shoe can be that light.
-Insanely breathable, but that was granted since the upper is a just thin mesh.
-Cushioned! There's a lot of zoomX under your foot. Can't comprehend how it doesn't weigh anything.
-Very good grip. It was awfully humid last night ( 100%RH , wet roads despite clear sky ) but i didn't slip at any point.
-And now the bounce: NO, i did not feel a magic energy return spring pop. I expected something extraordinary, it wasn't there. It was there when i got my sauconys with the nylon plate, it is very weird that i didn't feel the carbon one of those. What i did feel was they were accelerating my strides when picking up the pace. Something like the stationary bike where you speed up and then the bike itself pushes you to go faster, like my legs had fast pace inertia.
I did end up 20'' per km faster than last time while on wet surface and 100% humidity though. Oh and i was totally fresh at the end, legs didn't get any stress at all, that was unnatural and very welcomed.
-
8 December
SEATED DB OHP :
3x10 @ 17.5 kg DBs
ARNOLD PRESS:
3x12 @ 12.5 kg DB
DB LATERAL RAISE:
3x12 @ 10 kg DBs
BB OHP 5' BURN
15 + 10 + 10 + 10 + 8 + 7 + 5 + 5 = 70 reps @ 32.5 kg ( +5 reps )
UPRIGHT ROW:
3x12 @ 32.5 kg
BB SHRUG 5' BURN
15 + 15 + 13 + 12 + 10 + 10 = 75 reps @ 50 kg ( +10 kg ) , ( -5 reps )
SEATED WRIST BB CURL :
3x12 @15 kg
BB STATIC HOLD 5' BURN:
90'' + 60'' + 45'' + 45'' = 4:00 @ 40 kg ( +2.5 kg ) , ( -15'' )
-
9 December
SQUAT:
3x10 @ 52.5 kg ( +2.5 kg )
DB LUNGE:
3x12 each leg @ 12.5kg DBs
SL BOX SQUATS:
3x12 each leg @ BW + 8kg KB ( +2 kg )
LEG EXTENSION 5' BURN:
15 + 13 + 12 + 10 + 10 + 8 + 7 = 75 reps @ 41kg ( +6 kg ) , ( -5 reps )
STIFF LEG DEADLIFT:
3x10 @ 52.5 kg ( +2.5 kg )
SL LEG CURL 5' BURN:
15 + 10 + 10 + 10 + 10 + 10 = 65 reps each leg @ 17kg ( +6 kg ) , ( -5 reps )
SL STANDING CALF RAISE:
4x15 each leg @ BW
Feeling strong. Also bodyweight passed 88kg for the fist time since... March 2016! Strength/mass block works!!!!
-
12 December
DEADLIFT:
Build up to 2x5 @ 95 kg ( +2.5 kg )
BENT DB ROW:
3x12 each hand @ 20 kg
WIDE GRIP LAT PULL DOWN:
3x12 @ 59 kg
BB ROW:
3x12 @ 42.5 kg ( +2.5 kg )
SEATED CABLE ROW 5' BURN :
10 + 10 + 10 + 10 + 8 + 7 + 5 = 60 reps @ 65kg ( +6 kg ) , ( -10 reps )
EZ BAR PREACHER CURL:
3x12 @ 25 kg
DB CONCENTRATION CURL:
3x12 each hand @ 12.5kg
SEATED DB CURL 5' BURN:
15 + 10 + 10 + 10 + 10 + 10 = 65 each hand @ 10kg
I can't overload biceps, they are always too tired from their back contribution. But back still progresses into 7th week, very nice.
-
13 December
VERTICAL CHEST PRESS MACHINE:
3x10 @ 60 kg
INCLINE BENCH DB PRESS :
3x12 @ 20 kg DBs ( +2.5 kg per hand )
DIPS:
3xAMRAP : 8, 9, 10 ( +1 rep )
PECK DECK:
3x12 @ 45 kg ( +5 kg )
DB BENCH PRESS 5' BURN:
15 + 10 + 8 + 8 + 7 + 7 + 5 = 60 reps @ 20 kg DBs ( +2.5 kg per hand ) , ( -8 reps )
EZ BAR SKULL CRUSHERS:
3x12 @ 25 kg
SEATED DB TRICEP EXTENSION :
3x12 @ 17.5 kg ( +2.5 kg )
CABLE TRICEP PUSHDOWN 5' BURN:
15 + 13 + 12 + 10 + 8 + 7 + 5 = 70 reps @ 23 kg ( +10 reps )
Wow unexpected strong, killed it.
-
15 December
SEATED DB OHP :
3x10 @ 20kg DBs ( +2.5 kg per hand )
ARNOLD PRESS:
3x12 @ 12.5 kg DB
DB LATERAL RAISE:
3x12 @ 10 kg DBs
BB OHP 5' BURN
13 + 10 + 10 + 8 + 8 + 7 + 7 + 5 + 5 = 65 reps @ 35 kg ( +2.5 kg ) , ( -5 reps )
UPRIGHT ROW:
3x12 @ 35 kg ( +2.5 kg )
BB SHRUG 5' BURN
15 + 13 + 12 + 10 + 10 + 10 = 70 reps @ 55 kg ( +5 kg ) , ( -5 reps )
SEATED WRIST BB CURL :
3x12 @ 17.5 kg ( +2.5 kg )
BB STATIC HOLD 5' BURN:
75'' + 60'' + 45'' + 45'' + 15'' = 4:00 @ 45 kg ( +5 kg )
Killed it.
-
16 December
SQUAT:
3x10 @ 55 kg ( +2.5 kg )
DB LUNGE:
3x12 each leg @ 12.5kg DBs
SL BOX SQUATS:
3x12 each leg @ BW + 10kg KB ( +2 kg )
LEG EXTENSION 5' BURN:
15 + 13 + 12 + 10 + 8 + 7 + 5 = 70 reps @ 47kg ( +6 kg ) , ( -5 reps )
STIFF LEG DEADLIFT:
3x10 @ 55 kg ( +2.5 kg )
SL LEG CURL 5' BURN:
13 + 12 + 10 + 10 + 8 + 7 = 60 reps each leg @ 23kg ( +6 kg ) , ( -5 reps )
SL STANDING CALF RAISE:
4x15 each leg @ BW
I still don't have a squat-rack, so i am using dip bars to lay the bar on them at knee level. I power clean it, push-press it, lower at neck, do the squats, then again a BTN push-press it and put it back on the bars. I am very happy with how i can control those 55kg now, both push pressing them and then descending them slowly on my neck.
-
Look into hardware store saw horses for a makeshift squat rack/safety.
It was what was considering for a while before I got my setup together
May need to raise them with some blocks if your tall
http://www.youtube.com/watch?v=NVawDwRx3Tw
or construction site trestles
(https://i.imgur.com/UZZp63V.jpeg)
TBH these cost just as much as a dirt cheap second basic squat stands
-
^^^^^^
It is the corporate gym and it doesn't have a rack for "general safety" reasons (yeah, if i was the boss i wouldn't want my employees doing free squats either). Not that you can't injure yourself with other lifts, but i get it. So i can't add equipment.
But this first video is a nice idea for heavier singles. It will work nice if i raise those dip bars a bit. Thanks!
Entering final week for this training block. Will be posting my first week loads too for final progress comparison.
19 December
DEADLIFT:
Build up to 2x5 @ 100 kg ( +5 kg )
First week : 2x5 @ 80kg
BENT DB ROW:
3x12 each hand @ 20 kg
First week : 3x12 @ 15kg
WIDE GRIP LAT PULL DOWN:
3x12 @ 65 kg ( +6 kg )
First week : 3x12 @ 47kg
BB ROW:
3x12 @ 45 kg ( +2.5 kg )
First week : Skipped
SEATED CABLE ROW 5' BURN :
13 + 12 + 10 + 8 + 7 + 5 + 5 = 60 reps @ 65 kg
First week : 75 reps @ 47 kg
EZ BAR PREACHER CURL:
3x12 @ 25 kg
First week : 3x12 @ 17 kg
DB CONCENTRATION CURL:
3x12 each hand @ 12.5kg
First week : 3x12 @ 7.5 kg
SEATED DB CURL 5' BURN:
15 + 10 + 10 + 10 + 8 + 7 + 5 = 65 each hand @ 10 kg
First week : 54 reps @ 7.5 kg
-
20 December
VERTICAL CHEST PRESS MACHINE:
3x10 @ 65 kg ( +5 kg )
First week: 3x10 @ 55 kg
INCLINE BENCH DB PRESS :
3x12 @ 20 kg DBs
First week: 3x12 @ 15kg
DIPS:
3xAMRAP : 9, 10, 10 ( +2 reps )
First week: 7, 7, 7
PECK DECK:
3x12 @ 45 kg
First week: 3x12 @ 30 kg
DB BENCH PRESS 5' BURN:
15 + 10 + 10 + 8 + 8 + 7 + 7 = 65 reps @ 20 kg DBs ( +5 reps )
First week: 65 reps @ 15 kg DBs
EZ BAR SKULL CRUSHERS:
3x12 @ 25 kg
First week: 3x12 @ 17 kg
SEATED DB TRICEP EXTENSION :
3x12 @ 17.5 kg
First week: 3x12 @ 15 kg
CABLE TRICEP PUSHDOWN 5' BURN:
10 + 10 + 10 + 10 + 10 + 8 + 7 = 65 reps @ 29 kg ( +6 kg ) , ( -5 reps )
First week: 65 reps @ 11 kg
-
22 December
SEATED DB OHP :
3x10 @ 20kg DBs
First week : 3x10 @ 15 kg DBs
ARNOLD PRESS:
3x12 @ 12.5 kg DBs
First week : 3x12 @ 10 kg DBs
DB LATERAL RAISE:
3x12 @ 10 kg DBs
First week : 3x12 @ 7.5 kg DBs
BB OHP 5' BURN
13 + 12 + 10 + 8 + 7 + 5 + 5 + 5 = 65 reps @ 35 kg
First week : 65 reps @ 25 kg
UPRIGHT ROW:
3x12 @ 35 kg
First week : 3x12 @ 25 kg
BB SHRUG 5' BURN
15 + 13 + 12 + 10 + 10 + 10 = 70 reps @ 60 kg ( +5 kg )
First week : 5 reps @ 30 kg
SEATED WRIST BB CURL :
3x12 @ 17.5 kg
First week : 3x12 @ 12.5 kg
BB STATIC HOLD 5' BURN:
75'' + 60'' + 45'' + 45'' + 15'' = 4:00 @ 45 kg
First week : 3:45 @ 30 kg
-
Happy new year! :highfive:
Almost 3 weeks totally off due to 2 weeks of Xmas holidays including getting covid during the 2nd one. I passed it very light (not even fever) but let myself without training a few more days, just in case.
Plan for next year : back to the usual stuff , 2 days/week lift + some light cardio, 1 day less lifts more cardio, 3 running days ( easy / long slow / HIIT ).
Races goals : sub-22' 5K , 45' 10K / 1:45 half.
13 January
ATG SQUAT:
10@10kg
10@20kg
10@30kg
8@40kg
8@50kg
VERTICAL CHEST PRESS MACHINE:
12@40kg
12@45kg
12@50kg
12@55kg
12@55kg
WIDE GRIP LAT PULL DOWN:
12@35kg
12@41kg
12@47kg
12@53kg
12@53kg
Pretty nice, expected to be weaker after all this time.
15 January
Run 6K @ 40:37 ( 6:46 pace )
Embarrassingly bad run, the worse i can remember. I actually gassed out at around 4K and grinded the next 2K in high 7s pace.
In my defense, last run before this was 7 December and legs were ultra sore from squatting. Plus it was very humid.
But still that was a way too bad run to cope with.
Edit: I looked back to see how i did his August, after returning from 4 weeks of summer holiday no running, to compare. Here is what i found:
25 August
Easy run 7K @ 47:33 ( 6:47 pace )
As if i wasn't de-trained enough from 1 month since last run, i was also extremely sore from yesterday's squats and on top of that there was 90% humidity.
Lol absolutely horrible run, I'm surprised i even finished it.
WTF , gimme the red pill, can't handle more matrix dejavus!!!!
-
17 January
ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg ( +2 reps )
8@50kg
SEATED DB OHP:
12@12.5 kg DBs
12@15 kg DBs
12@15 kg DBs
12@17.5 kg DBs
12@17.5 kg DBs
WIDE GRIP LAT PULL DOWN:
12@41kg ( +6 kg )
12@41kg
12@47kg
12@53kg
12@53kg
-
18 January
SS1a : DIPS: 5 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 5 rounds
-Weak.
STATIONARY BIKE : 30 minutes / 16.1K
-
20 January
DEADLIFT:
10@30kg
8@50kg
5@70kg
3@90kg
3@100kg
VERTICAL CHEST PRESS MACHINE:
12@45kg ( +5 kg )
12@50kg ( +5 kg )
12@55kg ( +5 kg )
12@55kg
12@55kg
SATED ROWS:
12@35kg
12@41kg
12@47kg
12@53kg
12@53kg
No running weekend, again. Mostly because it was quite social and i was too bored to squeeze a run at the few free time windows.
I am growing very annoyed from this, gotta build my discipline and consistency back up asap!
-
The corporate gym added a barbell stand, i can finally properly squat and bench after 4 years or so , yay!!!
24 January
ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
8@50kg
5@60kg ( extra set )
3@70kg ( extra set )
BENCH PRESS:
12@30kg
12@35kg
10@40kg
10@45kg
8@50kg
SATED ROWS:
12@41kg ( +6 kg )
12@47kg ( +6 kg )
12@53kg ( +6 kg )
12@53kg
12@59kg ( +6 kg )
Nice!
-
26 January
SS1a : DIPS: 5 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 5 rounds
There is a sharp needle-like pain in the right deltoid sabotaging my chins. It only appears when i chin. So weird. Fuck being old.
TREADMILL: 30 minutes / 4K
-
27 January
DEADLIFT:
10@30kg
10@50kg ( +2 reps )
8@70kg ( +3 reps )
5@90kg ( +2 reps )
3@100kg
SEATED DB OHP:
12@15 kg DBs ( +2.5 kg per hand )
12@15 kg DBs
12@17.5 kg DBs ( +2.5 kg per hand )
12@17.5 kg DBs
12@17.5 kg DBs
WIDE GRIP LAT PULL DOWN:
12@41kg
12@47kg ( +6 kg )
12@53kg ( +6 kg )
12@53kg
12@53kg
SLANT BENCH LEG RAISE : 2x20
45' BACK EXTENSION : 2x20
No running at the weekend again. FFFUUUUUU, i am so very annoyed!
I signed up for that 10K big event in April to force some motivation. 3 months left, gotta go get that 45' milestone.
-
30 January
ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
8@50kg
5@60kg
3@70kg
3@75kg ( extra set )
BB OHP:
12@25kg
12@25kg
12@30kg
12@30kg
12@35kg
-Switched from seated db to standing bb. This has better ROM for sure.
SATED ROWS:
12@47kg ( +6 kg )
12@47kg
12@53kg
12@53kg
12@59kg ( +6 kg )
CABLE WOOD CHOPPERS: 3x15 each side @ 11kg
-
31 January
TREADMILL : 45 minutes / 6.5K
I hate treadmill with passion, but its freezing and windy outside so had no other option ( it doesn't help that my most convenient run time is around 9PM ).
Very much out of shape, but ill get it back.
-
2 February
SS1a : DIPS: 6 @ BW ( +1 rep per set )
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds ( +1 round )
TREADMILL: Low aerobic zone 45 minutes / 5.5K
-
3 February
DEADLIFT:
10@30kg
10@50kg
8@70kg
5@90kg
3@100kg
1@110kg ( extra set )
BENCH PRESS:
12@40kg ( +10 kg)
12@45kg ( +5 kg)
10@45kg ( +5 kg)
10@45kg
10@50kg ( +2 reps)
SATED ROWS:
12@47kg ( +6 kg)
12@53kg ( +6 kg)
12@53kg
12@53kg
12@59kg
SLANT BENCH LEG RAISE : 3x15
Again no running at the weekend, too freezing too windy and too boried. First two will auto fix, the last one is up to me.
-
6 February
ATG SQUAT:
10@20kg ( +10 kg )
10@30kg
10@40kg
10@50kg ( +2 reps )
5@60kg
5@70kg ( +2 reps )
3@75kg
1@80kg ( extra set )
BB OHP:
12@25kg
12@30kg ( +5 kg )
12@30kg
12@32,5kg ( +2.5 kg )
12@35kg
SATED ROWS:
12@47kg
12@53kg ( +6 kg )
12@53kg
12@59kg ( +6 kg )
12@59kg
SLANT BENCH LEG RAISE : 2x20
45' BACK EXTENSION : 2x20
-
8 February
SS1a : DIPS: 7 @ BW ( +1 rep per set )
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
STATIONARY BIKE: 40 minutes / 21 km
9 February
4 hours (mixed) of skiing, about 20km total downhill distance.
:headbang:
This felt pretty good for a first day of the season, got some good flow/form much faster than expected.
-
10 February
DEADLIFT:
10@30kg
10@50kg
8@70kg
5@90kg
3@100kg
1@110kg
BENCH PRESS:
12@40kg
12@45kg
10@45kg
10@50kg ( +2 reps)
10@50kg
SEATED ROWS:
12@47kg
12@53kg
12@53kg
12@59kg ( +6 kg)
12@59kg
CABLE WOOD CHOPPERS: 3x15 each side @ 11kg
-
13 February
ATG SQUAT:
10@20kg
10@40kg
10@50kg
5@60kg
5@70kg ( +2 reps )
3@75kg
3@80kg ( +2 reps )
1@85kg ( extra set )
BB OHP:
12@25kg
12@30kg
12@32,5kg ( +2.5 kg )
12@35kg ( +2.5 kg )
12@35kg
SATED ROWS:
12@53kg ( +6 kg )
12@53kg
12@59kg ( +6 kg )
12@59kg
12@59kg
Nice progress. Almost squatting BW (i am around 88kg lately) again after years. I really like it!
-
15 February
RUN 7.5K @ 47:36 ( 6:21 pace )
So 1 month since my last run, with only a 45' treadmill run in between, 2 weeks ago.
Still out of shape but somehow this felt better and was longer and significantly faster than those last 2 runs ( 6K @ 6:46 / 6:55 paces respectively ).
Now gotta actively switch focus/priority to runs. 10K race is 2.5 months out. Weather started improving too, no excuses!
-
16 February
SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 7 rounds ( +1 round )
STATIONARY BIKE: 45 minutes / 23.5 km
-
17 February
Forgot my gym-bag at home , damn it. So i had to replace the gym workout with a home one:
KING DEADLIFT: 5*12 @ BW
SS1a : PUSHUPS 15 @ BW
SS1b : BENT ROWS 15 @ 25 kg
SS1 info : 5 rounds
Front plank :2x45''
Side plank : 2x45'' each side
18 February
TEMPO RUN
2K warmup
4x1000m @ 5:00 / 5:32 / 5:55 (uphill) / 5:38
2K cool down
Yay , first weekend run of the year, finally. First intense run too.
Didn't know what to expect for the tempo 1Ks, 5:30 seemed realistic.
I somehow went too fast at the first one (i swear i looked my watch midway and saw 5:50 average, probably was 4:50? ), which ruined my reserves.
All in all very happy though, even with the mistake, the rest sprints were around 5:30 that i was targeting. Now let's keep it up.
-
21 February
ATG SQUAT:
10@20kg
10@40kg
10@50kg
5@60kg
5@70kg
3@75kg
3@80kg
1@85kg
BB OHP:
12@30kg ( +2.5 kg )
12@30kg
12@32,5kg
12@35kg
12@35kg
LAT PULL DOWN:
12@53kg
12@59kg ( +6 kg )
12@59kg
12@59kg
12@59kg
SLANT BENCH LEG RAISE : 2x20
45' BACK EXTENSION : 2x20
-
22 February
RUN 8K @ 48:18 ( 6:02 pace )
500m more, 20 seconds / km less. Also first 5K below 30' again. Nice.
Current level is still disappointing but progress is very fast (like 20''/km every week, while slowly adding distance too), that feels promising.
-
23 February
Got a very close covid contact so although negative, i decided to skip the gym for the rest of this week.
SS1a : KING DEADLIFT: 12 @ BW each leg
SS1b : PUSHUPS 15 @ BW
SS1c : BENT ROWS 15 @ 25 kg
SS1 info : 10 rounds
-
25 February
"VO2 MAX" RUN
3K warmup
Sprint 4x800m / 3 mins walking rest
2K cool down
Finally some sprints.
Goal pace for the 800swas something around 5:00. I got 4:50 to 4:55. Very nice!
Now gotta drop that to 4:20 in less that 2 months. ;D
-
28 February
ATG SQUAT:
10@20kg
10@40kg
10@50kg
8@60kg ( +3 reps )
5@70kg
3@80kg
1@85kg
BB OHP:
12@30kg
12@32,5kg ( +2.5 kg )
12@32,5kg
12@35kg
12@35kg
LAT PULL DOWN:
12@53kg
12@59kg ( +6 kg )
12@59kg
12@65kg ( +6 kg )
10@65kg ( +6 kg ) , ( +2.5 kg )
STATIONARY BIKE: 30 minutes / 16 km
-
It has been raining all week, no runs, goddamit!
1 March
SS1a : KING DEADLIFT: 12 @ BW each leg
SS1b : PUSHUPS 15 @ BW
SS1c : BENT ROWS 15 @ 25 kg
SS1 info : 10 rounds
2 March
TREADMILL : 15 minutes / 2.5K
STATIONARY BIKE : 30 minutes / 17K
I hate treadmill sooo much. I actually started to do 45 minutes, but 15 minutes in i just quit and did the rest on the bike. I just cant.
-
3 March
DEADLIFT:
10@30kg
10@50kg
8@70kg
5@90kg
3@100kg
1@110kg
BENCH PRESS:
12@40kg
12@45kg
10@50kg ( +2 reps)
10@50kg
10@50kg
SEATED ROWS:
12@53kg ( +6 kg)
12@53kg
12@59kg ( +6 kg)
12@59kg
12@65kg ( +6 kg)
5 March
"Speed form" RUN
3K warmup
Sprint 6x400m / 2 mins walking rest
2K cool down
Was targeting a pace around 4:30 for the 400s. I got 4:05 at the 1st, 4:08 at the 2nd and then all around 4:25. Noice!
-
7 March
ATG SQUAT:
10@20kg
10@40kg
8@60kg
5@70kg
3@80kg
1@90kg ( +5 kg )
-First time squatting over BW since.... May 2018!!!! boomer still got juice! :headbang:
BB OHP:
12@30kg
12@32,5kg
12@35kg ( +2.5 kg )
12@35kg
12@35kg
LAT PULL DOWN:
12@59kg ( +6 kg )
12@59kg
12@65kg ( +6 kg )
12@65kg
10@65kg
STATIONARY BIKE: 20 minutes / 11 km
-
8 March
RUN 8K @ 47:49 ( 5:58 pace )
Well there you go, first sub-6:00 run since November.
-
9 March
Low aerobic zone run
8K @ 57:40 ( 8:14 pace )
A bit too slow but it doesn't matter, gotta do more of those!
-
10 March
DEADLIFT:
10@30kg
10@50kg
8@70kg
3@90kg ( -2 reps )
3@100kg
2@110kg ( +1 rep )
1@120kg ( extra set ) , heaviest since May 2018.
BENCH PRESS:
12@40kg
12@45kg
12@50kg ( +2 reps)
12@50kg ( +2 reps)
12@50kg ( +2 reps)
SEATED ROWS:
12@53kg
12@59kg ( +6 kg)
12@59kg
12@65kg ( +6 kg)
12@65kg
11 March
TEMPO RUN
2K warmup
3x1500m / 2 minutes walking rest.
2K cool down
Target pace was 5:30. I got 5:12 / 5:32 / 5:18.
Very nice, 3 weeks ago that i did the same workout i was a bit slower and i used 1K sprints instead of 1500s. Progress!!!
-
13 March
ATG SQUAT:
10@30kg ( +10 kg )
10@50kg ( +10 kg )
8@60kg
5@70kg
3@80kg
1@90kg
BB OHP:
12@30kg
12@32,5kg
12@35kg
12@35kg
12@35kg
LAT PULL DOWN:
12@59kg
12@59kg
12@65kg
12@65kg
10@65kg
14 March
RUN 8K @ 47:30 ( 5:56 pace )
Slowly getting faster. But the feel is not improving, runs are stiff and tiring. Maybe i should rearrange, i am always doing this 1 day after squatting and 3 days after HIIT run. Legs are heavy.
Ill try doing the long slow run instead and save the "normal" run for 2 days later where im the most fresh.
-
15 March
SS1a : DIPS: 6 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 7 rounds
STATIONARY BIKE: 30 minutes / 17.5 km
I have to lose weight. I am around 89kg now. I like it, i bulked to it intentionally, but it is time to cut now, look-wise and run-wise.
It's been a couple of weeks that i started 16:8 IF , while somewhat reducing calories and upping my running mileage.
I expected that to work but it didn't, BW is steady. Need to start looking macro-nutrients closer.
-
16 March
SS1a : KING DEADLIFT: 12 @ BW each leg
SS1b : PUSHUPS 15 @ BW
SS1c : BENT ROWS 15 @ 25 kg
SS1 info : 8 rounds
Wanted to run, so had no gym bag with me, but suddenly it became winter, strong rain, freezing cold and much rain. So no options but a home-workout.
-
19 March
"VO2 MAX" RUN
2K warmup
Sprint 4x800m / 2 mins walking rest
2K cool down
Goal pace for the 800s was something around 4:50. I got around 4:45 in all sprints.
About 10''/km faster than last time. Nice.
20 March
Low aerobic zone run
6.5K @ 53:00 ( 8:09 pace )
Small improvement here too. I'd like some more but it was next day from sprints so ill take it.
-
21 March
ATG SQUAT:
8@30kg ( -2 reps )
5@50kg ( -5 reps )
8@60kg
3@70kg ( -2 reps )
3@80kg
1@90kg
MSEM:
3x1 @ 80kg
3x1 @ 85kg
-Heading into the last month before race i decided to cut down volume on squats. Did MSEM after many years. Sooo good.
BB OHP:
12@30kg
12@32,5kg
12@35kg
12@35kg
12@35kg
LAT PULL DOWN:
12@59kg
12@59kg
12@65kg
12@65kg
12@65kg ( +2 reps )
Cant add weight at those two anymore, just slowly improving form.
STATIONARY BIKE: 30 minutes / 17 km
-Cardio on each and every gym session from now on.
-
22 March
Got tricked by the weather again, was supposed ( and actually was ) a warm sunny day, didn't bring gym clothes in order to run when i go back, then suddenly we got cold and rain.
FML, did home-workout instead and will run today.
SS1a : PUSHUPS 15 @ BW
SS1b : BENT ROWS 15 @ 25 kg
SS1 info : 12 rounds
lol @12 rounds, zoned in :D
Also, this is the 3rd consecutive post by me in the entire forum, in 3 days.
Wake up people!!!!!
-
23 March
RUN 8K @ 45:41 ( 5:42 pace )
15''/km faster than last time but more important, bouncy elastic feel. Finally!!!
-
4 days prolonged weekend travel to Athens, obviously no training ( except 15K steps walking around the city daily lol)
Back at it. 1 month out of the 10K race. Switching running and cutting to absolute priority.
28 March
TREADMILL : 1hr / 9.3K
1st and last km around 7:30 , all the rest around 6:00.
Longest duration and distance in 2023 in any kind of run, lifetime PR for both those on a treadmill.
NICE!
-
29 March
ATG SQUAT:
8@20kg
5@40kg
3@60kg
MSEM:
1 @ 70 , 75 , 80 , 80 , 85 , 85 kg
HORIZONTAL BENCH PRESS MACHINE:
12 @ 50kg
12 @ 55kg
12 @ 55kg
12 @ 60kg
12 @ 60kg
SEATED ROWS:
12@53kg
12@59kg
12@59kg
12@65kg
12@65kg
STATIONARY BIKE: 20 minutes / 11.5 km
30 March
Low aerobic zone run
8K @ 1:07:26 ( 8:26 pace )
Fail, couldn't keep pace or HR controlled. Wanted to run at 7:30 but the slowest i could go was 7:00 which would drive HR over 150 fast, then i had to walk and so on.
Sucked it up and did the run like that anyway.
-
31 March
DEADLIFT:
10@30kg
8@50kg
5@70kg
3@90kg
2@100kg
1@110kg
1@120kg
BB OHP:
12@30kg
12@32,5kg
12@35kg
12@35kg
12@35kg
LAT PULL DOWN:
12@59kg
12@59kg
12@65kg
12@65kg
12@65kg
STATIONARY BIKE: 30 minutes / 17.5 km
1 April
TEMPO RUN
2K warmup
4x1500m / 2 minutes walking rest.
1K cool down
Target pace was 5:20
I got 5:12 / 5:14 / 5:30(uphill) / 5:17
Very happy with those sprints. A few seconds per km faster than last same workout 3 weeks ago but with an extra mile sprint.
-
3 April
ATG SQUAT:
8@20kg
5@40kg
3@60kg
MSEM:
1 @ 70 , 75 , 80 , 85 , 85 kg
HORIZONTAL BENCH PRESS MACHINE:
12@55kg ( +5 kg )
12@55kg
12@60kg ( +5 kg )
12@60kg
12@60kg
SEATED ROWS:
12@59kg ( +6 kg )
12@59kg
12@65kg ( +6 kg )
12@65kg
12@65kg
STATIONARY BIKE: 20 minutes / 12 km
-
4 April
Low aerobic zone run
8K @ 1:03:43 ( 7:57 pace )
Half a minute per km faster than last time and also broke the 8'/km average pace barrier.
NICE!
-
5 April
SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 6 rounds
STATIONARY BIKE: 30 minutes / 18.1 km
Kind of PR on the bike. I do those sessions staying always on low HR zone (currently 149bpm), so it is a kind of fitness test, the mileage i can get for a given time.
My limit was 17 to 17.5K for 30 minutes, so nice jump to 18.1K !
-
6 April
RUN 8K @ 46:40 ( 5:50 pace )
A little slower than last time but run was under strong wind (15 to 20mph), front or side for the bigger part.
Feeling is definitely improving and so are all the Garmin performance metrics.
-
7 April
SS1a : SL DEADLIFT : 10 each leg @ BW + 25kg
SS1b : PUSHUPS 15 @ BW
SS1c : BENT ROWS 15 @ 25 kg
SS1 info : 8 rounds
A training-wise wasted weekend, stuck between pre-easter errands and fucked up weather (cold, windy, stormy, incoherent).
-
10 April
SS1a : OVERHEAD PRESS: 15 @ 25 kg
SS1b : BENT ROWS: 15 @ BW
SS1 info : 6 rounds
SS2a : UPRIGHT ROWS: 15 @ 25kg
SS2b : BACK WIDOWS: 15 @ BW
SS2 info : 6 rounds
Another partially sunny day that decided to become a winter-like night when i got home, cold, strong winds, tons of rain. Another run postponed, FML!!!
-
11 April
"VO2 MAX" RUN
3K warmup
Sprint 5x800m / 2 mins walking rest ( +1 sprint )
2K cool down
Goal pace for the 800s was 4:45 (that i got on average last time), I got around 4:40 in all sprints, with an extra sprint.
Overall i am constantly improving, but i am out of time. 10K race is in 2.5 weeks and i have Greek Easter ahead (1 week of complete disaster).
Oh well, it is what it is, ill just keep pushing. I have another corporate games 5K race soon after the 10K so it al adds up nice.
-
12 April
Low aerobic zone run
10K @ 1:17:01 ( 7:42 pace )
Finally a true spring night, pleasantly cool, dry, no wind. Instant results:
2K more than last time while 15''/km faster, longest run of the year in duration and distance, great pacing control.
More nights like this please!!!
-
13 April
RUN 8K @ 43:20 ( 5:25 pace )
Another glorious spring night, another milestone-ish run:
Fastest pace in a run since half-marathon race in 2022, broke 5:30 barrier, broke 24:00 and 50:00 on garmin race predictions for 5&10K and so on.
And then, as promised, 1 week of nothing (Greek Easter holidays).
Damage aftermath today.
10K race next Sunday.
-
20 April
RUN 8K @ 47:05 ( 5:53 pace )
Disaster lol, lost in 1 week what i gained in 1 month :huh: :uhhhfacepalm:
-
21 April
Low aerobic zone run
8K @ 1:04:27 ( 8:03 pace )
20'' per km slower than last week here too. Damn it!
-
23 April
"Speed form" RUN
2K warmup
Sprint 8x400m / 2 mins walking rest
1K cool down
Was targeting a pace around 4:15 for the sprints. I was right there, 4:10 to 4:20 depending on the incline/decline.
Went all out at the 7th one (had a little decline for ~150m), got a shocking fast 88'' split (3:42 pace). Haven't run that fast for a long time, happy!
-
24 April
Low aerobic zone run
6.5K @ 51:05 ( 7:51 pace )
15'' per km faster than Friday, but more importantly, much improved feeling overall.
-
26 April
"Race emulation run"
Low aerobic HR zone warm up2K
Sprint 8*800m @ goal race pace / 90'' walking rest
Low aerobic HR zone cool down 2K
Always love this workout. Used 5:00 as regulated goal pace (aiming 50:00 10K as base, PR is 48:31).
Worked pretty well actually, all splits were negative, around 4:55.
Encouraging. Needed more preparation time but what can you do.
-
27 April
Low aerobic zone run
6.5K @ 48:54 ( 7:31 pace )
Wow another 20 seconds per km chopped off.
Fastest low aerobic run since 1 year ago (when i was preparing for the same race), very nice!
-
28 April
2K low aerobic HR zone warm up
2K @ goal race pace
2K low aerobic HR zone cool down
Again, 5:00 was the goal pace, 4:54 what i got.
That is all, race time. I could PR if i get a perfect day with the race effect but im keeping expectation low. A time around 50 minutes will be success!
-
30 April
RACE : 10K @ 48:58 electronic ( 4:54 pace )
Missed my PR by 23 seconds. Which is more or less the time i lost when i had to re-tie a fucking lace that untied.
Makes me crazy that even with the re-tie, i could have PRed if i was 2-3 seconds faster every km.
But all in all very happy, this was an all time peak-fitness performance.
Next goals:
-Stay consistent. I always tend to take a break from running after a great race. Gotta build on current fitness level, not lose it then start over.
-Be on the watch for more races. I really enjoy them, why am i not doing more?
-
3 May
SS1a : SEATED BENCH PRESS MACHINE : 12 @ 45, 45, 50, 50, 50 kg
SS1b : LAT PULL DOWN : 12 @ 47, 47, 53, 53, 53 kg
SS1 info : 5 rounds
TREADMILL: low aerobic HR zone @ 30 minutes / 3.2K
-
30 April
RACE : 10K @ 48:58 electronic ( 4:54 pace )
Missed my PR by 23 seconds. Which is more or less the time i lost when i had to re-tie a fucking lace that untied.
Makes me crazy that even with the re-tie, i could have PRed if i was 2-3 seconds faster every km.
But all in all very happy, this was an all time peak-fitness performance.
Next goals:
-Stay consistent. I always tend to take a break from running after a great race. Gotta build on current fitness level, not lose it then start over.
-Be on the watch for more races. I really enjoy them, why am i not doing more?
lol that happened to me earlier this year, with the lace. infuriating. but lesson learned: i always double-knot now!
-
^^^^
Yes, damn it, i had this rule too. But those vaporflys laces have very good friction together, they never untie. Almost never, obviously :uhhhfacepalm:
5 May
Run 5K @ 27:58 (5:35 pace)
2K low aerobic HR zone cool down
Bad day, was fast but somehow got tired too easy, lungs-wise and muscle-wise. Decided to not push it and just do low impact to complete my mileage.
7 May
5K "Race emulation run"
Low aerobic HR zone warm up 2K
Sprint 10*400m @ goal race pace / 60'' walking rest
Low aerobic HR zone cool down 2K
Used 4:30 as race pace. Its a stretch but you gotta aim high lol.
Worked well actually, most of them was spot on, got a couple 4:40s and a couple 4:20s when i lost focus.
Can i do the exact same workout but without the walking breaks, achieving a finish time of 22:30? We will see this weekend :D
-
8 May
SS1a : SEATED BENCH PRESS MACHINE : 12 @ 50 kg ( +5 kg for 2 sets )
SS1b : LAT PULL DOWN : 12 @ 53 kg ( +6 kg for 2 sets )
SS1 info : 7 rounds ( +2 rounds )
STATIONARY BIKE: 30 minutes / 18 km
9 May
TREADMILL : 6K @ 33:05 ( 5:31 pace )
-Forced to do treadmill instead of normal run, due to a sudden monsoon-like weather twist.
Went very nice, given my deep hatred for treadmill work, especially fast-ish. 5:30 came very promisingly easy and controlled.
-
10 May
Low aerobic zone run
7K @ 51:54 ( 7:25 pace )
Great! Fastest low aerobic run of the season again (previous was the pre-race 7:31 , 2 weeks ago).
First 5K was even faster, in the impressive and close to PR 7:15 area, but last 2K were mostly uphill so they slowed me down.
-
11 May
3K low aerobic HR zone warm up
1.5K @ goal race pace
2.5K low aerobic HR zone cool down
4:30 goal pace, 4:28 what i got.
Also got a sub-6'' low aerobic zone km which must be a first.
Note that this was done under mild rain and it was the 5th consecutive ( and 6th out of the last 7 ) day of running. Encouraging.
-
14 May
5K RACE 23:07 ( 4:37 pace )
No PR (22:49) , but very very happy because:
- Race was hybrid: 1 km track, 3km outside the stadium (trail, including a 15m high steep uphill ), 1 finishing km inside the track again
- The second half of the race was done under heavy rain. I am talking soaked wet, the race number sticker was melting.
- My last km was a lifetime PR, even by 1 second, 3:59 .
Clearly im at my all time best running shape. Now i gotta hold on to it and improve it, level up.
I have to keep going to races, or at least train like i am, idk, set PR attempts monthly. Nothing fuels training motivation and consistency more for me.
This sub-4' last km gave me a whole new perspective, didn't imagine i have it in me. Sub-20 5K is doable! I have to chase it.
-
:ibrunning: :goodjobbro:
-
Thanks! :almostascoolasnyancat:
16 May
SS1a : PUSHUPS 15 @ BW
SS1b :BENT ROWS 15 @ 25 kg
SS1 info : 10 rounds
Slacking already, >:( >:( >:(
-
17 May
Run 7K @ 39:56 (5:42 pace)
Nice. Legs felt heavy but still i was naturally fast. First 5K was easy 5:25, then for the last 2 (both mostly uphill) low 6s.
Watch says i'm improving. Gotta keep at it!!!
-
18 May
SS1a : SEATED BENCH PRESS MACHINE : 12 @ 50 kg
SS1b : LAT PULL DOWN : 12 @ 53 kg
SS1 info : 6 rounds
TREADMILL: Low aerobic zone run 7K @ 50:54 ( 7:16 pace )
That is season best for low aerobic run, 10'' per km faster than last week's PB :headbang:
-
22 May
Run 7K @ 40:58 ( 5:51 pace)
Decided to stop going fast-easy on those runs and stick to the suggested easy-run pace, which is 5:50.
Not sure for how long it will last, its been a cool May but sooner or later Greek summer heat will strike us.
Now gotta up mileage.
-
23 May
ATG SQUAT:
8@20kg
8@30kg
8@40kg
8@50kg
5@60kg
HORIZONTAL BENCH PRESS MACHINE:
12@50kg
12@50kg
12@50kg
12@50kg
12@50kg
LAT PULL DOWN:
12@53kg
12@53kg
12@53kg
12@53kg
12@53kg
STATIONARY BIKE: 20 minutes / 12.5 km
-
25 May
Low aerobic zone run
8K @ 58:35 ( 7:19 pace )
Almost same pace with last week's SB (7:16) but for 1km more now and on up-and-down real course instead of treadmill.
Previous SB pace on that course was 7:25 , for 1km less also.
Great!
-
29 May
Run 8K @ 46:18 ( 5:47 pace)
Another no training weekend. Previous was election-travel-home, this one was packed-with-social-stuff (and alcohol lol). Damn it. I want more consistency!
On the bright side my runs are feeling good, even with this low frequency there is improvement in feel AND in watch numbers.
-
30 May
ATG SQUAT:
8@10kg
8@20kg
8@30kg
8@40kg
8@50kg
HORIZONTAL BENCH PRESS MACHINE:
10@50kg
10@50kg
8@55kg
8@55kg
8@55kg
LAT PULL DOWN:
10@53kg
10@53kg
8@59kg
8@59kg
8@59kg
STATIONARY BIKE: 20 minutes / 12 km
-
31 May
Low aerobic zone run
8K @ 58:00 ( 7:15 pace )
Nice , yet a little faster again
1 June
RDL:
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg
SS1a : SEATED DB OHP: 10 @ 12.5 , 12.5 , 15 , 15 , 15 kg DBs
SS1b : SEATED ROWS: 12 @ 47 , 47, 53 , 53 , 53 kg
SS1 info : 5 rounds
4 June
"VO2 MAX" RUN
2K warmup
Sprint 4x800m / 90'' walking rest
2K cool down
Heat is here. Not that much yet but body is not ready for it. Was aiming 4:30 paces for the sprints, barely got 4:50 average.
-
6 June
Run 8K @ 43:41 ( 5:27 pace)
Unexpected crazy fast run, despite the increasing heat. Didn't even feel difficult or taxing either. No clue how or why.
Very very welcomed lol.
7 June
ATG SQUAT:
8@20kg ( +10 kg )
8@30kg ( +10 kg )
8@40kg ( +10 kg )
8@50kg ( +10 kg )
6@50kg ( +10 kg ) , ( -2 reps )
SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 50kg
SS1b : SEATED ROWS: 10 @ 53kg
SS1 info : 7 rounds ( +2 rounds )
Very nice.
-
8 June
Low aerobic zone run
10K @ 1:14:36 ( 7:27 pace )
Slower 10''/km compared to last time but its perfectly fine considering the increasing heat and the upped (+2K) distance.
-
9 June
RDL:
8@20kg
8@40kg ( +10 kg )
8@50kg ( +10 kg )
8@60kg ( +10 kg )
8@70kg ( +10 kg )
SS1a : SEATED DB OHP: 10@15kg DBs ( +2.5 kg per hand for 2 sets )
SS1b : LAT PULL DOWN: 10@53kg ( +6 kg for 2 sets )
SS1 info : 5 rounds
SS2a : Z-BAR CURLS: 12@17kg
SS2b : TRICEP ROPE PUSH DOWN : 12@17kg
SS2 info : 5 rounds ( +new superset )
11 June
"Speed form" RUN
2K warmup
Sprint 8x400m / 90'' walking rest
2K cool down
Was aiming for around 4:15 pace (some small heat regulation). Got exactly that average, started at 4:05 fresh, ended at 4:25 tired.
-
12 June
SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 50kg
SS1b : SEATED ROWS: 10 @ 53kg
SS1 info : 7 rounds
TREADMILL : Low aerobic zone run 45' @ 6.55K ( 6:53 pace )
If i am not mistaken, this is an all time low aerobic zone run pace :personal-record:
-
5 days business trip abroad, no training. Missed traveling abroad so much, haven't gone since before covid.
18 June
Tempo run
2K warmup
3x1500m / 2 minutes walking rest.
2.5K cool down
Was aiming for 5:10 pace for the 1500s. It includes a small heat regulation as night temperature over the all-day-sunburned-asphalt is now >25C (around 80F).
I got 4:53 , 5:13 , 4:48. Awesome!!!
Will try to really step my game up till end July that im off for holidays.
As of today, engaged more strict 16-8 intermittent fasting, low-carb too on the no-lift days.
-
where'd you go?
-
where'd you go?
Munich, Germany. Been there many times, i feel a little cozy now when visiting lol.
19 June
SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 55kg ( +5 kg )
SS1b : SEATED ROWS: 10 @ 59kg ( +6 kg )
SS1 info : 8 rounds ( +1 round )
-Strong!
STATIONARY BIKE: 20 minutes / 12 km
-
20 June
Run 8K @ 45:52 ( 5:44 pace )
Slower than last time but still very fast for the amount of heat and sweat ( 9pm temperature now around 30C/86F).
Watch agrees, it factors heat and acclimatization to it so even though im getting slower, fitness metrics are all improving.
Very nice.
-
21 June
UPRIGHT ROW: 5x10@30 kg
SS1a : Z-BAR CURLS: 12@22.5kg ( +2.5 kg )
SS1b : TRICEP ROPE PUSH DOWN : 12@17kg
SS1 info : 4 rounds ( +1 round )
STATIONARY BIKE: 20 minutes / 12 km
-
23 June
PM:
RDL:
8@20kg
8@40kg ( +10 kg )
8@50kg ( +10 kg )
8@60kg ( +10 kg )
8@70kg ( +10 kg )
SS1a : SEATED DB OHP: 10 @ 15 kg DBs ( +2.5 kg per hand for 2 sets )
SS1b : SEATED ROWS: 10 @ 53 kg ( +6 kg for 2 sets )
SS1 info : 5 rounds
Strong!
Night:
"Speed form" RUN
2K warmup
Sprint 8x400m / 90'' walking rest
23 cool down
Way too hot now, 30C at 11pm.
Was aiming a regulated pace of 4:15 , nailed it. Got a couple 4:20s when tired, finished with an all out 3:55.
Great, watch acknowledges and keeps improving my fitness metrics.
Double training because i won't train at weekend, oh yeah!!
-
26 June
Run 8K @ 46:08 ( 5:46 pace )
Performance is enduring the heat, but the feeling is not pleasant at all anymore.
I will keep grinding though.
-
27 June
SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 55kg
SS1b : SEATED ROWS: 10 @ 59kg
SS1 info : 8 rounds
STATIONARY BIKE: 20 minutes / 12 km
-
28 June
Low aerobic zone run
7K @ 51:12 ( 7:18 pace )
-
29 June
UPRIGHT ROW: 10@30, 30, 32,5, 32,5, 32,5 kg ( +2.5 kg for 3 sets)
SS1a : Z-BAR CURLS: 12@22.5kg
SS1b : TRICEP ROPE PUSH DOWN : 12@17kg
SS1 info : 4 rounds
TREADMILL : 20 mins / 3.75km ( 5:20 pace )
-
30 June
RDL:
8@20kg
8@40kg
8@60kg ( +10 kg )
8@70kg ( +10 kg )
6@70kg ( +10 kg ) , ( -2 reps )
SS1a : SEATED DB OHP: 10 @ 15 , 15, 15 , 17,5 , 17,5 kg DBs ( +2.5 kg per hand for 2 sets )
SS1b : SEATED ROWS: 10 @ 53, 53, 53, 59, 59 kg ( +6 kg for 2 sets )
SS1 info : 5 rounds
STATIONARY BIKE : 20 mins / 12.5km
2 July
"Tempo" RUN
3K warmup
Sprint 3x1500m / 90'' walking rest
1K cool down
Was aiming a regulated pace of 5:15 , i got 4:45 , 5:10 , 5:00. Very pleasant surprise to be so fast @ 30C/85%RH.
Also, watch keeps improving my metrics. I know have the best race estimations for half and full marathon EVER, 1:54 & 4:19.
5K & 10K race time estimations are at my current PR levels, but ive seen better estimations there. However the long distances then were worse than now. Interesting.
-
3 July
SS1a : HORIZONTAL BENCH PRESS MACHINE: 4x10 @ 55kg / 4x8 @ 60kg ( +5 kg ) , (-2 reps) for 4 sets
SS1b : SEATED ROWS: 4x10 @ 59kg / 4x8 @ 65 kg ( +6 kg ) , (-2 reps) for 4 sets
SS1 info : 8 rounds
STATIONARY BIKE: 20 minutes / 12.5 km
-
4 July
PM:
SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 6 rounds
-Rusty, haven't done those for like 3 months.
NIGHT:
Run 8K @ 44:52 ( 5:36 pace )
Shocking fast. My normal July performance is around 5:50 pace for 6K and then 2-3K easy.
Wasn't even a good night weather-wise, it was both hot and humid. Where did this come from?
-
5 July
UPRIGHT ROW: 10@30, 32.5, 35, 35, 35 kg ( +2.5 kg for all sets except 1st)
SS1a : Z-BAR CURLS: 12@25kg ( +2.5 kg )
SS1b : TRICEP ROPE PUSH DOWN : 12@17kg
SS1 info : 4 rounds
STATIONARY BIKE: 20 minutes / 12 km
-
6 July
RDL:
10@20kg ( +2 reps )
10@40kg ( +2 reps )
8@60kg
8@70kg
6@80kg
SS1a : SEATED DB OHP: 10 @ 15 , 17.5, 17.5 , 17.5 , 17.5 kg DBs ( +2.5 kg per hand for 2 sets )
SS1b : SEATED ROWS: 10 @ 53, 59, 59, 59, 59 kg ( +6 kg for 2 sets )
SS1 info : 5 rounds
-
7 July
TREADMILL : Low aerobic zone run 7.5K @ 49:08 ( 6:33 pace )
Insane lifetime :personal-record: for low aerobic run.
Idk what happened i just zoned in and kept going at this steady pace and HR just wouldn't rise.
8 July
"VO2 MAX" RUN
2K warmup
Sprint 5x800m / 90'' walking rest ( +1 sprint )
2K cool down
I was aiming 4:45 heat-regulated pace for the sprints, which i nailed, paces were from 4:43 to 4:48.
That is a bit faster than 1 month ago with much less heat. Very nice.
This week we have a major incoming heat wave, max temp rising above 40'C (104'F) , i suppose running won't be even slightly fun or efficient lol
-
10 July
Run 8K @ 46:15 ( 5:46 pace )
Heat is catching up with me but i'm still the fittest/fastest i have ever been so deep inside July.
Here are some reference workouts from same dates the previous years, i would overheat & give up at 5-6km of the same pace:
9 July
Run 6K @ 35:13 (5:52 pace)
Low aerobic zone jog 3K @ 27:44 (9:11 pace )
I'm on preserve mode. Hope i can increase training frequency soon.
8 July
Easy run 5K @ 29:08 / 5:48 pace
Low aerobic 3K @ 30:08
Again horribly hot and humid. 33'C / 90F - 70% humidity. No good workout can happen like that. Ill just keep grinding through it.
-
11 July
SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 60kg ( +5 kg ) for 4 sets , ( +2 reps) for the other 4 sets
SS1b : BENT BB ROW : 10 @ 40kg ( new exercise , got bored of seated rows, i feel i can target back better with those )
SS1 info : 8 rounds
STATIONARY BIKE: 20 minutes / 12 km
-
12 July
SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 7 rounds ( +1 round )
-Better form , 1 extra round, nice.
TREADMILL : Low aerobic zone run 7K @ 45:47 ( 6:32 pace )
-No way I'm running out in this madness: https://www.accuweather.com/en/gr/thessaloniki/186405/daily-weather-forecast/186405
Treadmill with A/C it is until further notice.
-
i'm gonna try to run later today in what might be the hottest day of the year so far, here in DC. wish me luck.
-
What is most important is where you run.
If the sun has set , running at a park is close to the real weather stations measurements and viable.
I run on road and pavement that have been sun-burned the entire day, so radiation heat is still big.
e.g last time was Monday night, 11pm. Weather station gave 25C/77F. But actual temperature was 31C/88F. The difference is colossal.
Good luck anyway, tbh i kinda dig this "go out and run at extreme conditions" vibe, i might go for it too lol
-
13 July
RDL:
10@20kg
10@40kg
8@60kg
6@80kg ( +10 kg ) , ( -2 reps )
5@85kg ( +5 kg ) , ( -1 rep )
SS1a : SEATED DB OHP: 10 @ 17.5 kg DBs ( +2.5 kg per hand for 1 set )
SS1b : SEATED ROWS: 10 @ 59 kg ( +6 kg for 1 set )
SS1 info : 5 rounds
-
14 July
TREADMILL "Speed form" RUN
2K warmup
Sprint 8x400m @ 15kmh (4:00 pace ) / 60'' walking rest
Hottest day of the year, over 40'C (105'F) in the shadow. Not pleasant to even breath that shit.
Same for the weekend, a little better but not enough to convince myself to go run. Maybe today.
-
17 July
Run 8K @ 44:59 ( 5:37 pace )
Night was milder ( but not mild, 32C/90F at 11pm) , there was a nice sea breeze too, so went out for a real run.
Was shocking fast, that's definitely a "mid July run" PR lol
Best part was the feel though, legs felt fast, light and bouncy. Love that feel.
-
18 July
SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 60kg
SS1b : BENT BB ROW : 10 @ 45kg ( +5 kg for all 8 sets)
SS1 info : 8 rounds
STATIONARY BIKE: 20 minutes / 13 km (silly 20 minutes low-aerobic bike distance PR, most i've reached was 12.5)
-
19 July
Low aerobic zone run
7.5K @ 55:21 ( 7:21 pace )
T+DI = 156 (88+68) @ 11:30pm, lol
-
20 July
UPRIGHT ROW: 5x10 @ 35 kg ( +5 kg for first 2 sets / +2.5 kg for last 3 sets )
SS1a : Z-BAR CURLS: 12@25kg ( +2.5 kg for all sets )
SS1b : TRICEP ROPE PUSH DOWN : 12@17kg
SS1 info : 4 rounds
TREADMILL "Speed form" RUN
2K warmup
Sprint 8x400m @ 15kmh (4:00 pace ) / 60'' walking rest
Double training, nice.
Heading away for the long weekend, next session = Monday
-
24 July
SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 60kg
SS1b : BENT BB ROW : 10 @ 50kg ( +5 kg for all sets)
SS1 info : 10 rounds ( +2 rounds )
STATIONARY BIKE: 20 minutes / 13 km
Last week working (so also last week gym), gonna lift a bit more, ill try to run in holidays, weights are highly unlikely to happen though.
-
25 July
Run 5K @ 27:59 ( 5:35 pace )
Low aerobic zone run 3K @ 25:32 (8:30 pace)
T+DI 163 ( 93+70 ) @ 11:30 pm, cmon heat wave give us a break!
It had a pleasant breeze when i started and i felt fast and springy. But breeze suddenly stopped, i kept that fast pace and i overheated at 5K
Switched to low aerobic zone, did 3 more kms to get the initial 8K goal and called it a day.
-
26 July
SS1a : BB OHP : 10@30kg
SS1b : DB LATERAL RAISES: 12@7.5kg each hand
SS1 info : 4 rounds
SS2a : Z-BAR CURLS: 12@7.5kg ( +2.5 kg for all sets )
SS2b : TRICEP ROPE PUSH DOWN : 12@17kg
SS2 info : 4 rounds
SS3a : LEG EXTENSION: 15@43kg
SS2b : SL LEG CURL: 15 each leg @17kg
SS3 info : 3 rounds
lolwhat?
-
28 July
PM :
"Speed form" RUN
3.5K warmup
Sprint 8x400m / 90'' walking rest
2K cooldown
First sprints were paced around 4:15 , then started getting slower till 4:30, last one i went all out and got 4:00.
Not bad for that heat. Watch acknowledged too, it said i was performing great.
Night:
SS1a : PUSHUPS: 15 @ BW
SS1b : BACK WIDOWS: 15 @ BW
SS1 info : 10 rounds
Damn can't believe how sore my lats got from those widows. Absolutely destroyed them. Impressed!
Aaaaand with that double training cap, let's call it a season. See you all in about 1 month ;D
-
Back!
3.5 weeks of no training ( except from almost daily lazy swimming ) , lots of food, alcohol and cigars. A fitness disaster but a holidays success! 8)
23 August
Run 7K @ 43:32 ( 6:13 pace )
Not that bad actually. Rusty from 3.5 weeks and T+DI 154 ( 86+68 ).
First 4K was pretty fast and nice, gassed out at 4.5K , continued fast-ish till 5K ( which i got in 29:20 ) , then slowed down for the last 2K.
-
24 August
SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 40, 45, 45, 50, 50, 55, 55 kg
SS1b : WIDE GRIP LAT PULL DOWN: 10 @ 41, 47, 47, 53, 53, 59, 59 kg
SS1 info : 7 rounds
STATIONARY BIKE: 30 minutes / 17.5 km
-
28 August
SS1a : SEATED BENCH PRESS MACHINE: 10 @ 45, 50, 50, 55, 55 kg ( +5 kg for all sets )
SS1b : WIDE GRIP LAT PULL DOWN: 10 @ 47, 53, 53, 59, 59 kg ( +6 kg for all sets )
SS1 info : 5 rounds ( -2 rounds )
SS2a : INCLINE DB BENCH PRESS: 12 @ 15 kg DBs ( new exercise )
SS2b : BENT BB ROW : 12 @ 30kg ( new exercise )
SS2 info : 3 rounds ( new exercise )
-
29 August
Run 8K @ 46:32 ( 5:49 pace )
1km more while 25''/km faster in average, despite still very got and humid ( T+DI 82+71 @ 11pm ), very nice!
This is the first of 8 weeks preparation for the big night half-marathon race @ 15 October.
Last year i started much less fit ( got to 5:50 mid September ) , did a crappy preparation ( much more weights and stationary bike than actual running mileage ), yet did 1:54
So this year with better start and focused planned preparation, i am aiming for 1:45.
Lets go get it :headbang:
-
30 August
Low aerobic zone run
5.5K @ 44:20 ( 8:07 pace )
No missed days ;D
-
31 August
SS1a : SEATED DB OHP: 10 @ 15 kg DBs
SS1b : SEATED ROWS: 10 @ 53 kg
SS1 info : 5 rounds
SS2a : Z-BAR CURLS: 12@22.5kg
SS2b : TRICEP ROPE PUSH DOWN : 12@17kg
SS2 info : 4 rounds
SLANT BENCH LEG RAISE : 2x15 @ BW
45 DEGREE BACK EXTENSIONS : 2x15 @ BW
1 September
SS1a : DIPS: 5 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 5 rounds
TREADMILL: Low aerobic zone run 5K @ 34:53 ( 6:58 pace )
2 September
1.5K Warmup
Sprint 3x800m / 3-4 minutes walking rest.
1.5K Cool down
New HIIT protocol calls not for target-paced sprints, but hit them hard (RPE 9+), almost max.
Paces i got were 4:38 / 4:43 / 4:25, the slower ones had some significant uphill part in them. Not bad at all.
-
4 September
"Race pace" run
Run 5K @ 25:43 ( 5:08 pace )
This preparation program that im doing calls for a race-pace 5K every week.
Ideal target pace is just below 5:00 ( for an 1:45 half marathon ) , but ill still be ultra happy with 5:13 ( to barely break 1:50 half marathon ).
First attempt landed @ 5:08, very nice actually.
-
5 September
ATG SQUAT: ( new exercise )
10 @ 10kg
10 @ 20kg
10 @ 30kg
10 @ 40kg
8 @ 50kg
5 @ 60kg
SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 50, 55, 55, 60, 60 kg ( +5 kg for all sets )
SS1b : BENT BB ROWS: 10 @ 30, 35, 35, 40, 40 kg ( last time was 3x12 @ 30kg )
SS1 info : 5 rounds
Good and fast strength progress, happy.
-
6 September
"Training pace" run
7K @ 39:10 ( 5:35 pace )
Those "training pace" runs are prescribed to be done at the 2h half-marathon pace ( around 5:40 ).
Very happy i got it with first try, because i was very sore from the previous 2 days ( race pace 5K , then squats after 3 months ).
Pace wasn't steady though, first 5K was too fast ( 5:25 or so ) then the last 2K around 6:00. Gotta even that out.
-
7 September
DEADLIFT: ( new exercise )
10@20kg
10@40kg
8@50kg
8@60kg
5@70kg
5@80kg
SS1a : SEATED DB OHP: 10 @ 15, 15, 17.5, 17.5, 17.5 kg DBs ( +2.5 kg per hand for last 3 sets )
SS1b : WIDE GRIP LAT PULL DOWN: 10 @ 53, 53, 59, 59, 59 kg ( +6 kg for sets 1 & 3 )
SS1 info : 5 rounds
8 September
Low aerobic zone run
11K @ 1:25:13 ( 7:45 pace )
Double distance from last time, yet 25 seconds per km faster.
9 September
2K Warmup
Sprint 3x800m / 3-4 minutes walking rest.
2K Cool down
Paces i got were 4:36 / 4:35 / 4:30, which are about 5''/km faster than last week. But most important, the feel was improved, I felt i had better breaths and spring.
Generally, my body is pretty much wrecked from jumping straight on that 1:45 HM program and training 6*week out of nowhere.
But i am already catching up, adapting, while fitness metrics are rallying up already.
Love it 8)
-
11 September
"Training pace" run
7K @ 38:08 ( 5:26 pace )
This time pace was steady but i went too fast. Not that it is a bad thing but target pace is 5:40 for those runs, gotta regulate to that.
12 September
"Race pace" run
Run 5K @ 25:43 ( 5:08 pace )
Wow nice. Last week's same performance was on treadmill, this one was on my regular course that has a lot of uphill segments.
So this 5:08 is worth a much faster flat course time, most probably faster than the 5:00 target pace already. Ill try flat course next week.
Things are very promising. Training with goal paces is hard but works damn good!
Also, i got the exact same time with last week. To the second, 25:43 sharp! WTF!!!
-
13 September
ATG SQUAT:
10 @ 10kg
10@20kg
10@30kg
10@40kg
8@50kg
5@60kg
3@70kg ( extra set )
SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 55, 60, 60, 60, 60 kg ( +5 kg for first 3 sets )
SS1b : WIDE GRIP LAT PULL DOWN: 10 @ 53, 59, 59, 59, 59 kg ( +6 kg for set 2 )
SS1 info : 5 rounds
More strength progress, nice.
-
14 September
Low aerobic zone run
14K @ 1:40:18 ( 7:10 pace )
Watch run out of batteries at 4th km so i had to do the last10K without pace/HR tracking, which resulted me doing them a bit faster than planned/expected.
-
15 September
DEADLIFT:
10@20kg
10@40kg
8@60kg ( +10 kg )
8@70kg ( +10 kg )
5@80kg ( +10 kg )
5@85kg ( +5 kg )
SS1a : SEATED DB OHP: 10 @ 15, 17.5, 17.5, 17.5, 17.5 kg DBs ( +2.5 kg per hand for 2nd set )
SS1b : CLOSE GRIP LAT PULL DOWN: 10 @ 53, 59, 59, 59, 59 kg ( +6 kg for 2nd set )
SS1 info : 5 rounds
16 September
2K Warmup
Sprint 4x800m / 3-4 minutes walking rest. ( +1 sprint )
2K Cool down
Bad day, average paces around 4:45 , so 10 seconds per km slower than last week. Feeling stiff and slow.
Oh well , it happens, will bounce back next week.
-
18 September
"Training pace" run
8K @ 44:52 ( 5:36 pace )
Finally regulated my pace to the target 5:40. Those 10'' per km made a ton of difference in feel, it became a true easy run.
Watch noticed too, it became a "threshold" training instead of "VO2max" one.
Nice! :headbang:
-
19 September
"Race pace" run
Run 5K @ 24:44 ( 4:56 pace )
A whole minute faster than last time. First time ever below 25 while not in a race and also fastest 5K ever at this up and down course.
On top of that, it wasn't even a time trial feel. Was harder than tempo but not exhausting. Something like RPE 8.5
Very promising!
-
20 September
ATG SQUAT:
10@20kg
10@30kg
10@40kg
8@50kg
5@60kg
3@70kg
3@75kg ( extra set )
SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 60 kg ( +5 kg for first set 1 )
SS1b : WIDE GRIP LAT PULL DOWN: 10 @ 59 kg ( +6 kg for set 1)
SS1 info : 5 rounds
-
22 September
Low aerobic zone run
10K @ 1:13:49 ( 7:22 pace )
Very nice long slow run. Watch approved, had a new mini jump in predicted race times, now under the 23m 5K / 50m 10K and 1:55 half milestones. Very nice.
23 September
SS1a : PUSHUPS: 15 @ BW
SS1b : BACK WIDOWS: 15 @ BW
SS1 info : 10 rounds
I am logging this 2 days next, so again, i can't believe how sore my lats got from this silly BW exercise.
When im back to regular gym i have to incorporate reverse flys.
A combination of social stuff and weather didn't allow me to do my 400s sprints workout. I am a bit annoyed that i couldn't find 45 god damn minutes over the entire weekend but it is what it is.
It was a deload week anyway and my legs were too stressed, maybe it was a blessing in disguise.
Entering my 4 final weeks for HM now, gonna hit them hard! Lets go get it.
-
don't hit them too hard! or at least, make sure you're not carrying too much fatigue into the race.
-
^^^
Right, i meant ill try to not miss more days.
I'm not improvising at all, i am strictly following a program. Those 2 weeks ( current #5 and #6 ) are the hardest, #7 cuts down a bit and #8 cuts down a lot, race is last day of week 8.
25 September
"Training pace" run
8K @ 44:44 ( 5:35 pace )
Went a bit too fast for the first 4K (5:20 average), then actively regulated.
5:30-ish pace is fairly easy now, it is not an easy run and it does accumulate fatigue but i still felt i could go on for ever.
-
26 September
"Race pace" run
Run 5K @ 24:30 ( 4:54 pace )
A little faster than last time. So again fastest 5K ever at this up and down course.
Was it easier than last week? Maybe a little, but probably not.
Can i repeat this 3 times to get my 1:45 HM? Must probably not.
Will i keep training with all paces adjusted to that 1:45 goal? Hell yes!
:headbang:
-
27 September
ATG SQUAT:
10@20kg
10@40kg
8@50kg
8@60kg ( +3 reps )
3@70kg
3@75kg
SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 60 kg
SS1b : WIDE GRIP LAT PULL DOWN: 10 @ 59 kg
SS1 info : 5 rounds
Kinda stuck, difficult to improve from here with 1 lifting day per week.
I don't care to either, lifting will be back on focus after the half marathon race.
-
28 September
Low aerobic zone run
16K @ 2:01:31 ( 7:36 pace ) :personal-record:
It's been a while since i used the PR icon. This was the longest duration run of my life, previous was the 1:54 HM race.
Went pretty nice actually. Didn't carb up, didn't refuel or even drink during it, just went out and run 2hours straight.
I did feel like (mildly) hitting the wall at around 12.5K ( 1.5 hours in ) but run was too easy to care.
-
29 September
SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 7 rounds
-Strong
TREADMILL: "Training pace" run 5K @ 28:29 ( 5:41 pace )
30 September
2K Warmup
Sprint 4x800m / 3-4 minutes walking rest.
2K Cool down
Sprints were paced 4:08 to 4:15, shocking fast. I used to consider myself very fit when getting those paces for 400s, 800s is insane.
Maybe i got a little extra boost from fact that i decided to wear my race shoes (vaporflys) for the speed workouts , i forgot how insanely fast and good that shoe is.
Also very happy/impressed with HR recovery. Bpm now drops from 185 to 140 in less than a minute walking.
Definitely close (if not above) to the fittest i have ever been.
-
2 October
"Training pace" run
8K @ 44:57 ( 5:37 pace )
Probably easiest 5:30-ish 8K of my life. Had to actively slow down all the time. No fatigue at all accumulated, barely broke a sweat.
I love this. Hard work is paying off.
Watch agrees, my race estimations are dropping fast. They are also dropping targeted, they reflect the type of work :
Last time i saw my current 5K estimation (22:30), my HM was at 1:55:30, now it is at 1:52:30.
Ive seen faster 5K than that only one period ever (late 2021), but while my 5K was 22:08, my HM was still slower than now, 1:53:30.
I am very optimistic now about breaking 1:50, if all go well i might even be able to challenge 1:45.
-
3 October
"Race pace" run
Run 5K @ 24:24 ( 4:53 pace )
Finally, it got easier, this time feel was much closer to tempo than to time-trial, previous weeks were 50-50 or a little closer to time trial.
Still feels rather impossible to repeat this another 3 times in a raw ( making an 1:40 20K ) but 12-13K feels very realistic.
Wish i had 2-3 more weeks of preparation, i am really improving now.
-
4 October
ATG SQUAT:
10@20kg
10@40kg
8@50kg
5@60kg ( -3 reps )
2@70kg ( -1 rep )
1@80kg ( +5 kg ) , ( -2 reps )
-Approaching the race (16 days left) i decided to cut down on squats volume.
SS1a : HORIZONTAL BENCH PRESS MACHINE: 5x10 @ 60 kg , 5 @ 65kg
SS1b : WIDE GRIP LAT PULL DOWN: 5x10 @ 59 kg , 5 @ 65 kg
SS1 info : rounds , ( +1 round )
-Felt strong here. Added another round, heavier for less reps.
-
6 October
Low aerobic HR zone run
18K @ 2:10:15 ( 7:14 pace ) :personal-record:
Wow, 2K more than last week but 20'' per km faster.
Obviously improved my last week's all time PR for longest duration run ever
8 October
2K Warmup
Sprint 4x800m / 3-4 minutes walking rest.
2K Cool down
Again sprints pace was around 4:10 (+-5'' ). Love it.
-
9 October
"Training pace" run
8K @ 44:37 ( 5:34 pace )
Definitely a level up confirmation run. By far easiest 5:30-ish 8K of my life, back to back from the previous week's one too.
This time it was close to the feel of a slow-ish easy run, borderline boring, average HR was 155 ( 152 is the sub-aerobic zone threshold ). Amazing.
Garmin acknowledges too, my HM race prediction is for the first time ever under 1:50 ( 1:49:55 ). Also best ever predictions for 10K (47:42) and marathon at (4:10).
-
Do you still care about VJ or have you now completely moved on to running and marathons?
-
^^^^
Well, the passion for / joy of training vert and practicing dunks will never compare to anything else. I was still interested until early 2020 that i was still playing basketball, although it was obvious that the prime days would never come back. Then came covid, no squat, basket or jumping for 2 years, plus 2 years even older, also got into running in between, so bye bye vert.
I do have a 2-month strength block in mind right after the marathon in 2 weeks so maybe i'll go check where i am, just for fun.
10 October
"Race pace" run
Run 5K @ 24:40 ( 4:56 pace )
Legs felt tired/stressed, because normally i have rest Sunday between sprints and tempos, but not i did sprints on Sunday so it was 3-in-a-row.
Still, got my easiest sub-25 5K ever. Even by a little, i got the lowest average HR, lowest max HR, lowest training impact and highest max speed for that "race-pace run". Very happy!
-
12 October
Low aerobic HR zone run
11K @ 1:14:57 ( 6:49 pace )
That has to be the fastest low-aerobic run ever. Probably PR but im bored to search.
Wasn't even surprised, i am getting "best run ever" feeling and numbers at everything i do lately, ive never been more fit.
Alright, 9 days away from the race, de-load/tapering has started.
-
^^^^
Well, the passion for / joy of training vert and practicing dunks will never compare to anything else. I was still interested until early 2020 that i was still playing basketball, although it was obvious that the prime days would never come back. Then came covid, no squat, basket or jumping for 2 years, plus 2 years even older, also got into running in between, so bye bye vert.
I do have a 2-month strength block in mind right after the marathon in 2 weeks so maybe i'll go check where i am, just for fun.
10 October
"Race pace" run
Run 5K @ 24:40 ( 4:56 pace )
Legs felt tired/stressed, because normally i have rest Sunday between sprints and tempos, but not i did sprints on Sunday so it was 3-in-a-row.
Still, got my easiest sub-25 5K ever. Even by a little, i got the lowest average HR, lowest max HR, lowest training impact and highest max speed for that "race-pace run". Very happy!
Did you get heavier during this time? Also, how many kcal do you burn doing these types of runs?
-
^^^^
Actually i was lighter and leaner than ever during than period, down to 77-78kg while i was at around 85 pre-covid. Probably because i ate much more at home during that period so i had bigger control of what i eat, plus i signifiicanlty upped my mileage (so much more kcals burned ).
According to my watch, i burn about 700-800Kcals for every hour of running. Down to 600 when very easy, up to 900+ in races. Analogy is pretty linear too, so it is the same kcals/hour for a 25 minutes 5K or a 2hours half marathon. Similar effort = similar kcals/h
-
Interesting. Do you think it's an accurate measurement? I can't run for long distances, I walk and run and walk and run, in spurts. For example, I'm doing a tour of my park which is about 5 km (which is not that short for me) and it shows about 475 kcal consumed at a pace of around 10 minutes per kilometer.
My heart rate fluctuates like crazy - goes up very quickly and goes down just as quickly. In fact, on the basketball court if I play some aggressive defense, for just 30 seconds or so, it goes over the heart rate maximum to about 190 bpm. It stays at about 170 when playing some "nice, easy D". Regular movement on court puts me at 150 - 160 bpm.
I think this might burn a lot of kcal but I'm not sure how safe it is. I spoke to a few cardiologists and they didn't seem too concerned. I wonder if it's the same for other people. I saw a guy that had like 90-110 bpm when I had 160 :D
-
Well yes, it is more or less accurate. Your ~500kcal in 50 minutes sounds normal too. As for basketball, you can't compare the 2 activities, totally different things going on in basketball with the anaerobic efforts bursts. Running is much more controllable and predictable. As for HR if the doctors say you're fine, you're fine hehe.
14 October
"Training pace" run
8K @ 44:15 ( 5:32 pace )
Let myself go a little faster, as this was the last "longish" run before the race, i have another training-pace one but it is short (5K).
5:30 is definitely easy now.
15 October
2K Warmup
Sprint 2x800m / 3-4 minutes walking rest.
2K Cool down
Sprints were timed 3:05 ( pace 3:52 ) and 3:09 ( pace 3:58 ) , which are both all time 800m sprint :personal-record:
Awesome!
-
17 October
"Training pace" run
5K @ 26:25 ( 5:17 pace )
Wow very encouraging last training session. Was supposed to keep it at 5:30-5:40 but just couldn't, went 4:50 in the first 2K, still super easy, then actively slowed down.
On top of that, run was done under mild rain, on wet surface ofc.
8 weeks ago when i started i had to struggle to do a 5:10 race pace 5K, now i had to slow down to keep training pace to an easy 5:17 in the rain. Crazy progress.
Its 4 days of rest now, race on Saturday night, will only do a super easy 3-4K the previous day.
Feeling ready for a big PR race, i am feeling and performing the fittest ive ever been, by far .
Watch agrees, my race predictions are insane, 22:06 5K , 47:16 10K, 1:48 HM and 4:06 marathon. Sick!!!
-
20 October
Low aerobic HR zone run
4K @ 24:53 (6:13 pace)
Silly but that is a low aerobic zone pace :personal-record:
Im carbed up, well rested, watch says im peaking, all ready for race.
Weather will be too hot and humid for late October but it is what it is.
Lets go!
-
21 October
HALF MARATHON RACE 1:50:20 electronic :personal-record: :personal-record: :personal-record:
God damn it, missed the perfect accomplishment ( 1:49:xx ) by just 20 seconds. Something went wrong with the gps , i was at 1:43:30 at 20K , having 6:30 minutes for the last 1.1K ( easy, i was at around 5:20 pace at the end ). But it turned out that the watch GPS was off and i had 1.4 km instead of 1.1 and those extra 300m took me above 1:50, even barely. FUUUUUU.
Still very happy, destroyed my previous PR by 4 whole minutes, while it was a bad weather day for a race ( 20+ Celsium / 85% huidity , T+DI almost 150 which is crazy for end of October ).
2 days later now, still wrecked. 2 hours of full effort is no joke.
-
Nice! How many calories did you burn doing that?
-
Thanks! Garmin said 1700Kcals which sounds fair enough, average heart rate was 179 lol
24 October
SQUAT : 3x5 @ 50kg
DB BENCH : 3x10 @ 15kg
DB ROW : 3x10 @ 15kg
DB OHP : 3x10 @ 12.5kg
DB CURL : 3x10 @ 10kg
DB TRICEP EXT : 3x10 @ 15kg
Gonna do a strength/hypertrophy block till xmas. 3 whole body days / week, one compound main exercise 5x5 , tons of accessories 3-4x10.
Will try to keep running the other 3 days. Just let my legs rest this week.
-
average heart rate was 179 lol
...is it safe to stay there for long...?
-
^^^^^^
Yeah from what i read it's normal, when in max effort, e.g. chasing PR, average HR for a long race is around (and often above) 90% max.
Opps fell behind in logging! Lots of work and life trying to derail me but i am resisting.
27 October
DEADLIFT : 3x5 @ 70kg
INCLINE DB PRESS : 3x10 @ 15kg each hand
LATERAL DB RAISE : 3x10 @ 7.5kg each hand
LAT PULL DOWN : 3x10 @ 53kg
EZ BAR CURL : 3x12 @ 22.5kg
SKULL CRASHERS : 3x12 @ 22.5kg
DB SHRUGS : 3x12 @ 15kg each hand
Not entirely sure about the weights, this was one week ago.
1 November
SQUAT : 4x5 @ 50kg ( +1 set )
DB BENCH : 4x10 @ 15kg ( +1 set )
DB ROW : 4x10 @ 15kg ( +1 set )
DB OHP : 4x10 @ 12.5kg ( +1 set )
DB CURL : 3x12 @ 10kg ( +2 reps per set )
DB TRICEP EXT : 3x12 @ 15kg ( +2 reps per set )
2 November
Run 7K @ 39:08 ( 5:35 pace )
Finally got to run again, 11 days after the HM.
Lungs still very fit, but legs were stiff and they got tired/sore easy. Maybe just rusty, maybe because of weights too.
-
3 November
DEADLIFT : 4x5 @ 70kg ( +1 set )
INCLINE DB PRESS : 4x10 @ 15kg each hand ( +1 set )
LATERAL DB RAISE : 4x10 @ 7.5kg each hand ( +1 set )
LAT PULL DOWN : 3410 @ 53kg ( +1 set )
EZ BAR CURL : 3x12 @ 22.5kg
SKULL CRASHERS : 3x12 @ 22.5kg
DB SHRUGS : 3x12 @ 17.5kg each hand ( +2.5 kg per hand )
6 November
Run 7.5K @ 43:09 ( 5:44 pace )
Nice, truly easy run, good distance/good speed.
Gonna start building up again now.
-
7 November
SQUAT : 5x5 @ 50kg ( +1 set )
DB BENCH : 4x10 @ 17.5kg ( +2.5 kg per hand )
DB ROW : 4x10 @ 17.5kg ( +2.5 kg per hand )
DB OHP : 4x10 @ 15kg ( +2.5 kg per hand )
DB CURL : 3x10 @ 12.5kg ( +2.5 kg per hand ) , ( -2 reps per set )
DB TRICEP EXT : 3x10 @ 17.5kg ( +2.5 kg per hand ) , ( -2 reps per set )
Wow great progress!
-
10 November
DEADLIFT : 5x5 @ 70kg ( +1 set )
INCLINE DB PRESS : 4x10 @ 15kg each hand
LATERAL DB RAISE : 4x10 @ 7.5kg each hand
LAT PULL DOWN : 4x10 @ 59kg ( +6 kg per set )
EZ BAR CURL : 3x12 @ 25kg ( +6 kg per set )
SKULL CRASHERS : 3x12 @ 25kg ( +6 kg per set )
DB SHRUGS : 3x12 @ 17.5kg each hand
-
13 November
SQUAT : 5x5 @ 55kg ( +5 kg per set )
DB BENCH : 4x10 @ 17.5kg each hand
DB ROW : 4x10 @ 17.5kg each hand
DB OHP : 4x10 @ 15kg each hand
DB CURL : 3x12 @ 12.5kg each hand ( +2 reps per set )
DB TRICEP EXT : 3x10 @ 17.5kg
-
14 November
Run 7.5K @ 43:09 ( 5:44 pace )
Same time with last week, to the second!
5K split was also exactly the same (27:45) and the slower (uphill) last 2.5k split too obviousely. So fast segment, slow segmemt, total, all timed the same, to the second.
Amazing.
-
15 November
BENCH PRESS: 4x5 @ 50kg
PECK DECK: 3x12 @ ?kg
LEG EXTENSION : 3x10 @ ?kg
SL LEG CURL : 3x10 @ ?kg
PULLUPS : 5-5-5-4
SEATED LATERAL RAISE : 3x10 @ 5kg each hand
DB HUMMER CURL : 3x10 @ 10kg each hand
ROPE PUSHDOWN : 3x10 @ ?kg
Damnn it forgot most weights. :uhhhfacepalm:
-
16 November
TREADMILL:
Low aerobic HR zone run 45' ( 6.2K / 7:20 pace )
Nice
-
17 November
DEADLIFT : 5x5 @ 75kg ( +5 kg per set )
INCLINE DB PRESS : 4x10 @ 15kg each hand
LATERAL DB RAISE : 4x10 @ 7.5kg each hand
LAT PULL DOWN : 4x10 @ 59kg
EZ BAR CURL : 3x12 @ 25kg
SKULL CRASHERS : 3x12 @ 25kg
DB SHRUGS : 3x12 @ 20kg each hand ( +2.5 kg per hand )
-
20 November
SQUAT : 2x5@55kg / 3x5@57.5kg ( +2.5 kg for last 3 sets )
DB BENCH : 4x10 @ 17.5kg each hand
DB ROW : 4x10 @ 17.5kg each hand
DB OHP : 4x10 @ 15kg each hand
DB CURL : 3x12 @ 12.5kg each hand
DB TRICEP EXT : 3x10 @ 17.5kg
Difficult to overload 4x10, focused on strict form, worked, got sore AF
22 November
BENCH PRESS: 2x5@50kg / 3x5@52.5kg ( +2.5 kg for last 3 sets )
PECK DECK: 3x12 @ 30kg
LEG EXTENSION : 3x10 @ 35kg
SL LEG CURL : 3x10 @11kg
PULLUPS : 6-5-5-5 ( +1 rep for first and last sets )
SEATED LATERAL RAISE : 3x10 @ 5kg each hand
DB HUMMER CURL : 3x10 @ 10kg each hand
ROPE PUSHDOWN : 3x10 @ 17kg
23 November
Run 7K @ 40:23 ( 5:46 pace )
Weather and work and weights won't let me run. I'm fine as long as i maintain this fitness level, which seems to be happening so far.
-
24 November
DEADLIFT :
5 @ 75kg
5 @ 77,5kg ( +2.5 kg )
5 @ 77,5kg ( +2.5 kg )
5 @ 80kg ( +5 kg )
5 @ 80kg ( +5 kg )
INCLINE DB PRESS : 4x10 @ 15kg each hand
LATERAL DB RAISE : 4x10 @ 7.5kg each hand
LAT PULL DOWN : 4x10 @ 59kg
EZ BAR CURL : 3x12 @ 25kg
SKULL CRASHERS : 3x12 @ 25kg
DB SHRUGS : 3x12 @ 20kg each hand
-
27 November
ATG SQUAT:
5@55kg
5@57,5kg ( +2.5 kg )
5@57,5kg
5@60kg ( +2.5 kg )
5@60kg ( +2.5 kg )
DB BENCH : 4x10 @ 17.5kg each hand
DB ROW : 4x10 @ 20kg each hand ( +2.5 kg per hand for all sets )
DB OHP : 4x10 @ 15kg each hand
DB CURL : 3x12 @ 12.5kg each hand
DB TRICEP EXT : 3x10 @ 17.5kg
Feeling getting stronger every session, I missed that.
-
29 November
BENCH PRESS:
5@50kg
5@52.5kg ( +2.5 kg )
5@52.5kg ( +2.5 kg )
5@55kg
5@55kg
PECK DECK: 3x12 @ 30kg ( +5 kg for all sets )
LEG EXTENSION : 4x10 @ 35kg ( +1 set )
SL LEG CURL : 4x10 @11kg ( +1 set )
PULLUPS : 7-6-5-5 ( +1 rep for first 2 sets )
SEATED LATERAL RAISE : 3x10 @ 5kg each hand
DB HUMMER CURL : 3x10 @ 10kg each hand
ROPE PUSHDOWN : 3x10 @ 17kg
30 November
TREADMILL 35 minutes / 6.27K ( 5:35 pace )
1 December
DEADLIFT :
5 @ 75kg
5 @ 80kg ( +2.5 kg )
5 @ 80kg ( +2.5 kg )
5 @ 85kg ( +5 kg )
5 @ 85kg ( +5 kg )
INCLINE DB PRESS : 4x10 @ 17.5kg each hand ( +2.5 kg per hand )
LATERAL DB RAISE : 4x10 @ 10kg each hand ( +2.5 kg per hand )
LAT PULL DOWN : 4x10 @ 59kg
EZ BAR CURL : 3x12 @ 25kg
SKULL CRASHERS : 3x12 @ 25kg
DB SHRUGS : 3x12 @ 20kg each hand
-
4 December
ATG SQUAT:
5@55kg
5@57,5kg
5@60kg ( +2.5 kg )
5@62,5g ( +2.5 kg )
5@65kg ( +5 kg )
DB BENCH : 2x10 @ 17.5kg each hand 2x10 @ 20kg each hand ( +2.5 kg per hand for 2 sets )
DB ROW : 4x10 @ 20kg each hand
DB OHP : 2x10 @ 15kg each hand 2x10 @ 17.5kg each hand ( +2.5 kg per hand for 2 sets )
DB CURL : 3x12 @ 12.5kg each hand
DB TRICEP EXT : 3x10 @ 17.5kg
5 December
TREADMILL 7K @ 41:02 ( 5:51 pace )
6 December
BENCH PRESS:
5@50kg
5@52.5kg
5@55kg ( +2.5 kg )
5@57.5kg ( +2.5 kg )
5@57.5kg ( +2.5 kg )
PECK DECK: 3x12 @ 40kg ( +5 kg for all sets )
LEG EXTENSION : 4x10 @ 35kg
SL LEG CURL : 4x10 @11kg
PULLUPS : 7-6-5-5 ( +1 rep for 2nd set )
SEATED LATERAL RAISE : 3x10 @ 7.5kg each hand ( +2.5 kg per hand for all sets )
DB HUMMER CURL : 3x10 @ 12.5kg each hand
ROPE PUSHDOWN : 3x10 @ 17kg ( +2.5 kg per hand for all sets )
Naturally, i am getting stronger in the gym and slower in the runs. It's a good blend though, focus is strength while not losing much run fitness. It works so far.
-
8 December
DEADLIFT :
5 @ 80kg ( +5 kg )
5 @ 85kg ( +5 kg )
5 @ 85kg ( +5 kg )
5 @ 90kg ( +5 kg )
5 @ 90kg ( +5 kg )
INCLINE DB PRESS : 4x10 @ 17.5kg
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 2x10 @ 59kg / 2x10 @ 65kg ( +6 kg for 2 sets )
EZ BAR CURL : 3x12 @ 25kg
SKULL CRASHERS : 3x12 @ 25kg
DB SHRUGS : 3x12 @ 20kg each hand
-
11 December
ATG SQUAT:
5@60kg ( +5 kg )
5@60kg ( +2.5 kg )
5@62,5g ( +2.5 kg )
5@65g ( +2.5 kg )
5@67,5g ( +2.5 kg )
DB BENCH : 4x10 @ 20kg each hand ( +2.5 kg per hand for 2 sets )
DB ROW : 4x10 @ 20kg each hand
DB OHP : 4x10 @ 17.5kg each hand ( +2.5 kg per hand for 2 sets )
DB CURL : 3x12 @ 12.5kg each hand
DB TRICEP EXT : 3x12 @ 17.5kg
-
13 December
BENCH PRESS:
5@50kg
5@52.5kg
5@55kg
5@57.5kg
5@60kg ( +2.5 kg )
PECK DECK: 3x12 @ 40kg
LEG EXTENSION : 4x10 @ 40kg ( +5 kg for all sets )
SL LEG CURL : 4x10 @17kg ( +6 kg per leg for all sets )
PULLUPS : 7-7-6-5 ( +1 rep for 2nd & 3rd set )
SEATED LATERAL RAISE : 3x10 @ 7.5kg each hand
DB HUMMER CURL : 3x10 @ 12.5kg each hand
ROPE PUSHDOWN : 3x10 @ 17kg
15 December
DEADLIFT :
5 @ 80kg
5 @ 85kg
5 @ 90kg ( +5 kg )
5 @ 90kg
5 @ 95kg ( +5 kg )
INCLINE DB PRESS : 4x10 @ 17.5kg
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 65kg ( +6 kg for 2 sets )
EZ BAR CURL : 3x12 @ 27.5kg ( +2.5 kg for all sets )
SKULL CRASHERS : 3x12 @ 27.5kg ( +2.5 kg for all sets )
DB SHRUGS : 3x12 @ 20kg each hand
-
20 December
ATG SQUAT:
5@60kg
5@62,5g ( +2.5 kg )
5@65g ( +2.5 kg )
5@67,5g ( +2.5 kg )
5@70kg ( +2.5 kg )
DB BENCH : 4x10 @ 20kg each hand
DB ROW : 4x10 @ 20kg each hand
DB OHP : 4x10 @ 17.5kg each hand
DB CURL : 3x12 @ 12.5kg each hand
DB TRICEP EXT : 3x12 @ 17.5kg
21 December
INCLINE DB PRESS : 4x10 @ 17.5kg
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 65kg
LEG EXTENSION : 4x10 @ 40kg
SL LEG CURL : 4x10 @17kg each leg
DB HUMMER CURL : 3x12 @ 12.5kg each hand
ROPE PUSHDOWN : 3x12 @ 17kg
DB SHRUGS : 3x12 @ 20kg each hand
Happy holidays (if you have) and a healthy happy new year to all !!!!
-
8 January
ATG SQUAT:
5@40kg ( -20 kg )
5@62,5g
5@45g ( -20 kg )
5@67,5g
5@50kg ( -20 kg )
DB BENCH : 4x10 @ 17.5kg each hand ( -2.5 kg per hand )
DB ROW : 4x10 @ 17.5kg each hand ( -2.5 kg per hand )
DB OHP : 4x10 @ 15kg each hand ( -2.5 kg per hand )
DB CURL : 3x12 @ 10kg each hand ( -2.5 kg per hand )
DB TRICEP EXT : 3x12 @ 15kg ( -2.5 kg )
Easy get back at it session. Went good actually, was much stronger than i expected.
-
10 January
TREADMILL 6K @ 34:23 ( 5:44 pace )
First run activity since 5 December (!!!). Not bad though, actually faster than that last time ( treadmill again, 7K @ 5:50 pace ).
Watch said HR went up to 187bpm and it was exhausting and ill need 4 days to recover but honestly it didn't feel anything like that.
Just a typical get-back-at-it run, clumsy and stiff but also not too tiring and also unexpected fast.
-
12 January
BENCH PRESS:
5@50kg
5@50kg ( -2.5 kg )
5@50kg ( -5 kg )
5@57.5kg
5@60kg
PECK DECK: 3x12 @ 40kg
LEG EXTENSION : 4x10 @ 35kg ( -5 kg for all sets )
SL LEG CURL : 4x10 @17kg
PULLUPS : 6-6-5-5 ( -1 rep for first 3 sets )
SEATED LATERAL RAISE : 3x10 @ 7.5kg each hand
DB HUMMER CURL : 3x10 @ 12.5kg each hand
ROPE PUSHDOWN : 3x10 @ 17kg
Not much strength lost, went easy yet matched most pre-xmas weights. Nice surprise.
13 January
5 hours skiing
:almostascoolasnyancat:
Best thing in life, by far!
-
15 January
ATG SQUAT:
5@50kg ( +10 kg )
5@55kg ( +10 kg )
5@60kg ( +10 kg )
DB BENCH : 4x10 @ 17.5kg each hand
DB ROW : 4x10 @ 20kg each hand ( +2.5 kg per hand )
DB OHP : 4x10 @ 17.5kg each hand ( +2.5 kg per hand )
DB CURL : 3x12 @ 12.5kg each hand ( +2.5 kg per hand )
DB TRICEP EXT : 3x12 @ 15kg
Wow very strong, almost caught up pre-xmas level in 2 weeks.
-
17 January
SS1a : DIPS: 6 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 7 rounds
-Strong
TREADMILL:
Low aerobic HR zone run 3K @ 20:58 ( 6:59 pace )
-
18 January
RUN 7K @ 42:50 ( 6:07 pace )
Felt fat, clumsy, stiff , de-trained and , of course , slow.
Makes sense though, this was the first 'real' (non-treadmill) run since this:
23 November
Run 7K @ 40:23 ( 5:46 pace )
Weather and work and weights won't let me run. I'm fine as long as i maintain this fitness level, which seems to be happening so far.
Let's get back at it, shall we?
-
Felt fat, clumsy, stiff , de-trained and , of course , slow.
Man I know this feeling!
-
Thanks man! Well gladly we also know how to turn it around.
19 January
DEADLIFT :
5 @ 80kg
5 @ 85kg
5 @ 90kg
5 @ 90kg
5 @ 95kg
INCLINE DB PRESS : 4x10 @ 17.5kg
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 59kg ( -6 kg for all sets )
EZ BAR CURL : 3x12 @ 25kg ( -2.5 kg for all sets )
SKULL CRASHERS : 3x12 @ 25kg ( -2.5 kg for all sets )
DB SHRUGS : 3x12 @ 20kg each hand
Not bad at all.
Always very rewarding feeling to lift something > BW ( i am currently 85.5kg ).
Now have to work towards a > BW squat ( got 90kg once last March, first time after 2018 ).
-
22 January
SS1a : PUSHUPS: 15 @ BW
SS1b : BACK WIDOWS: 15 @ BW
SS1 info : 10 rounds
Man o man, back is wrecked again from those silly BW 'widows'. They make me more sore than anything.
Must fit its loaded version in my gym sess, e.g. rear delt flys or something.
23 January
TREADMILL , RUN 7.5K @ 44:23 ( 5:55 pace )
0.5K more, 12 seconds/km faster, felt kinda smoother.
Nice.
-
24 January
ATG SQUAT:
5@55kg ( +5kg )
5@60kg ( +5kg )
5@65kg ( +5kg )
4@70kg ( extra set )
DB BENCH : 10, 9, 9, 9 @ 20kg each hand ( +2.5 kg per hand ) , ( -1 rep for last 3 sets )
SEATED CABLE ROW : 10 @ 41 , 41, 47, 47 kg ( +6 kg for last 2 sets )
DB OHP : 4x10 @ 17.5kg each hand
DB CURL : 3x12 @ 12.5kg each hand
DB TRICEP EXT : 3x12 @ 15kg each hand
I realized i was just going through the workouts lately. Won't progress much like that.
Decided to push the weights and focus on form, making me approach or reach failure in every exercise.
-
26 January
DEADLIFT :
5 @ 80kg
5 @ 85kg
5 @ 90kg
5 @ 95kg ( extra set )
INCLINE DB PRESS : 10 @ 17.5, 17.5, 20, 20 kg each hand ( +2.5 kg for 2 sets )
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 65kg ( +6 kg for all sets )
EZ BAR CURL : 3x12 @ 25kg
SKULL CRUSHERS : 3x12 @ 25kg
DB SHRUGS : 3x12 @ 20kg each hand
Form/rom/approach-failure focus continues. Makes a ton of difference already.
-
29 January
RUN 7.5K @ 43:46 ( 5:50 pace )
There you go, sub-6 real run, first of the year.
Faster than last week's treadmill too.
5K split @ 28:10, pretty fast. But then I got tired.
Better feel also. Nice.
-
30 January
ATG SQUAT:
5@55kg
5@60kg
5@65kg
5@70kg ( +1 rep )
3@72.5kg ( extra set )
DB BENCH : 4x10 @ 20kg each hand ( +1 rep for last 3 sets )
SEATED CABLE ROW : 10 @ 47 , 47, 53, 53 kg ( +6 kg for all sets )
DB OHP : 4x10 @ 17.5kg each hand
DB CURL : 12 10 10 @ 15kg each hand ( +2.5 kg per hand for all sets ) , ( -2 reps for last 2 sets )
DB TRICEP EXT : 12 12 10 @ 17.5kg ( +2.5 kg for all sets ) , ( -2 reps for last set )
Very nice.
-
31 January
SS1a : DIPS: 6 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 7 rounds
KB SWINGS : 15 @ 10 , 12 , 16 , 20kg
-First time ever doing those. Ramped up load to find the optimal. Probably 16kg, 20kg for 15 reps started stressing back towards the end.
LEG EXTENSION : 4x10 @ 40kg ( +5 kg for all sets )
SL LEG CURL : 4x10 each leg @17kg
Nice fooling around session.
-
I wonder what your low bar squat max is these days.
-
Low bar squatting was never my thing, we talked about it many times in the past, i tried it but it never worked, high bar was always better/stronger for me.
Guessing from how that fatigued 3*72.5 went this week, id say i could do a 85 or even 90 kg single. BW is little over 86 lately.
1 February
Low aerobic HR zone run 7K @ 55:04 ( 7:52 pace )
Finally, a 'real' (non-treadmill) low aerobic zone run, first since mid October.
Very slow as expected ( about 1 minute / km compared to last time, which was my last week before HM race though, at my best fitness ever ).
Speed is not important at this period, bringing in and progressing weekly low-aerobic and HIIT sessions is the goal.
-
Low bar squatting was never my thing, we talked about it many times in the past, i tried it but it never worked, high bar was always better/stronger for me.
Guessing from how that fatigued 3*72.5 went this week, id say i could do a 85 or even 90 kg single. BW is little over 86 lately.
1 February
Low aerobic HR zone run 7K @ 55:04 ( 7:52 pace )
Finally, a 'real' (non-treadmill) low aerobic zone run, first since mid October.
Very slow as expected ( about 1 minute / km compared to last time, which was my last week before HM race though, at my best fitness ever ).
Speed is not important at this period, bringing in and progressing weekly low-aerobic and HIIT sessions is the goal.
Not that bad. Is this because of your anatomy or because you're quad dominant or both?
-
Id say anatomy. Long legs short tosro, if i bring the bar lower i have to bend even more. Plus it always felt off, i prefer high bar, always did.
2 February
DEADLIFT :
5 @ 80kg
5 @ 85kg
5 @ 90kg
5 @ 95kg
4 @ 100kg ( extra set )
Grip failure at last set lol. Still happy with it.
INCLINE DB PRESS : 4x10 @ 20 kg each hand ( +2.5 kg per hand for 2 sets )
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 65kg
EZ BAR CURL : 3x12 @ 27.5kg ( +2.5 kg for all sets )
SKULL CRUSHERS : 3x12 @ 27.5kg ( +2.5 kg for all sets )
DB SHRUGS : 3x12 @ 20kg each hand
Nice.
-
5 February
RUN 8K @ 46:11 ( 5:46 pace )
0.5K more, 5''/km faster, better feel, longest run of 2024.
Nice, nice.
-
6 February
ATG SQUAT:
5@60kg ( +5 kg )
5@65kg ( +5 kg )
5@70kg ( +5 kg )
4@72.5kg ( +2.5 kg ) ( -1 rep )
3@75kg ( +2.5 kg )
-Forced progress from remembering wrong what i did last time, i was aiming for 2.5kg ups in 2 sets. And i wondered why everything felt so heavy lol
DB BENCH : 4x10 @ 20kg each hand
SEATED CABLE ROW : 10 @ 53, 53, 59, 59 kg ( +6 kg for all sets )
DB OHP : 4x10 @ 17.5kg each hand
DB CURL : 12 12 11 @15kg each hand ( +2 reps for set 2, +1 for set 3 )
DB TRICEP EXT : 12 12 12 @ 17.5kg ( +2 reps for last set )
-
7 February
SS1a : DIPS: 7 @ BW ( +1 rep for all sets )
SS1b : CHINUPS: 6 @ BW
SS1 info : 7 rounds
KB SWINGS : 4 x 15 @ 16kg
Stationary bike : 20 minutes / 12.5km
I am liking this kinda X-training day.
-
8 February
Low aerobic HR zone run 8K @ 55:50 ( 7:27 pace )
1km more, yet 25''/km faster on average, compared to last week.
Impressive progress. Watch agrees, it is improving my metrics rapidly.
I guess Ive built a solid fitness base over those last years.
-
KB SWINGS : 4 x 15 @ 16kg
I like this. How did you feel the swings? Do you finish each rep with a posterior pelvic tilt, at the top? I do that to be sure to engage the glutes for each rep.
-
^^^
I like the swings. Remind me of the good old vert training day
Yes i do tilt. Not planned, it comes naturally, it is a p-chain dominant explosive exercise so i subconsciously posterior-tilt and squeeze that old butt at the end. ;D
Damn i fell back at logging, let's see if i can recall what i did:
9 February
DEADLIFT :
5 @ 80kg
5 @ 90kg ( +5 kg )
5 @ 95kg ( +5 kg )
5 @ 100kg ( +5 kg )
5 @ 105kg ( +5 kg ) , ( +1 rep )
-Wow much stronger. 80kg just flew up.
INCLINE DB PRESS : 4x10 @ 20 kg each hand
LATERAL DB RAISE : 10, 10, 9. 9 @ 12.5kg each hand ( +2.5 kg per hand for all sets ) , ( -1 rep for last 2 sets )
LAT PULL DOWN : 10, 10, 9. 8 @ 71kg ( +6 kg for all sets ) , ( -1/2 reps for last 2 sets )
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand
Strong!
12 February
RUN 8K @ 45:22 ( 5:40 pace )
Even faster than last week but legs are dead. Quads specifically, they are muscularly fatigued.
3*weights + 3 *cardio / week doesn't come for free at this age.
13 February
ATG SQUAT:
5@60kg
5@65kg
5@70kg
4 + 1x1/2 @72.5kg
3 + 2x1/2 @75kg
-Same weights and reps with last week (but i completed set reps with halfs ). Legs even more dead though.
DB BENCH : 4x10 @ 20kg each hand
SEATED CABLE ROW : 4x10 @ 59 kg ( +6 kg for first 2 sets )
DB OHP : 4x10 @ 17.5kg each hand
DB CURL : 3x12 @ 15kg each hand ( +1 rep for set 3 )
DB TRICEP EXT : 3x12 @ 17.5kg
-
14 February
SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 7 rounds
KB SWINGS : 4 x 15 @ 16kg
TREADMILL:
Low aerobic HR zone run 3K @ 19:57 ( 6:39 pace )
-
15 February
3K low aerobic HR zone warmup
Sprint 3x800m / 2 minutes walking rest
1K low aerobic HR zone down
First HIIT run since October (!!!)
Was aiming/expecting a just-below-5:00 pace, indeed i got 4:57 for the first 2 sprints, then went all out at the last one and got 4:33
Not bad at all.
-
16 February
DEADLIFT :
5 @ 90kg ( +10 kg )
5 @ 95kg ( +5 kg )
5 @ 100kg ( +5 kg )
5 @ 105kg ( +5 kg )
4 @ 110kg ( +5 kg ) , ( -1 rep )
-Grip fail.
INCLINE DB PRESS : 4x10 @ 20 kg each hand
LATERAL DB RAISE : 10, 10, 10. 10 @ 12.5kg each hand ( +1 reps for last 2 sets )
LAT PULL DOWN : 10, 10, 9. 8 @ 71kg
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand
-
19 February
RUN 8K @ 45:21 ( 5:40 pace )
One second (in total, not average) faster than last week, fuck yeah! lol
20 February
ATG SQUAT:
5@60kg
5@65kg
5@70kg
4 + 1x1/2 @72.5kg
2@80kg ( +5 kg ) , ( -1 rep )
-8 weeks out of the 10K race now so gonna gradually lower leg lifts volume
DB BENCH : 4x10 @ 20kg each hand
SEATED CABLE ROW : 4x10 @ 59 kg
DB OHP : 4x10 @ 17.5kg each hand
DB CURL : 3x12 @ 15kg each hand
DB TRICEP EXT : 3x12 @ 17.5kg
Stayed at same weights and worked form this week, upping next one.
21 February
SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 7 rounds
KB SWINGS : 4 x 15 @ 16kg
Stationary bike : 20 minutes / 12.5km
22 February
Low aerobic HR zone run 7.5K @ 56:13 ( 7:27 pace )
Same with last time here too. Actually 23 seconds (in total) slower but had to re-tie shoes.
So maybe a couple of seconds faster actually. Fuck yeah! lololol
-
23 February
DEADLIFT :
5 @ 90kg
5 @ 95kg
5 @ 100kg
5 @ 105kg ( +5 kg )
3 @ 110kg ( -1 rep )
1 @ 120kg , ties recent years :personal-record:
INCLINE DB PRESS : 4x10 @ 20 kg each hand
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
LAT PULL DOWN : 10, 10, 10, 9 @ 71kg ( +1 reps for last 2 sets )
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand
-Continued to reduce leg lifts volume
23 February
3K low aerobic HR zone warmup
Sprint 6x400m / 90'' to 2 minutes walking rest
1K low aerobic HR zone down
-400m paces were around 4:30 , best was 4:20 worse was 4:45. Nice!
-Great week cap. First week of 2024 that i do all 3 run sessions ( easy/slow/HIIT) , also first week of 2024 that i trained 6/7 days.
27 February
RUN 8.5K @ 49:39 ( 5:50 pace )
-Bad run to start for the week. Legs were expected fresh but they were dead, muscularly.
I was 10'' per km slower than last week, but at least i did 500m more for the silly 2024 distance :personal-record:
Also at the 8K split i was at 5:44 so not that far from last weeks. But the feel was worse.
-
28 February
ATG SQUAT:
5@60kg
5@70kg
2@80kg ( +5 kg ) , ( -1 rep )
BB BENCH : 10 @ 40, 42.5, 45, 47,5 kg ( + 2.5, 5, 7.5 kg in 3 last sets )
SEATED CABLE ROW : 10 @ 59, 59, 65, 65 kg ( + 6 kg in 2 last sets )
DB OHP : 4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 12.5kg each hand ( + 2 reps for all sets )
ROPE PUSHDOWN : 3x12 @ 17kg ( + 2 reps for all sets )
Did a few changes:
-Skipped squats, leg muscles feel too tired/sore, gave them a break.
-Replaced DB bench with BB, as heaviest DBs available are 20kg which got easy.
-Switched from 'normal' db curls and ticeps exts to hammer curls and rope pushdown. Friday's bb curl and skull crushers were too similar.
-
29 February
Low aerobic HR zone run 7.5K @ 55:40 ( 7:25 pace )
Another 2 seconds per km faster. I would like to improve, I'm like stagnating. Watch also paused my progress.
However the feel at this one was better, run was effortless.
-
SAID principle, man. gotta stress your body. add distance or add speed or both. pick a race and a goal time that seem slightly out of reach. hell, i had a race and a goal time last year and barely improved from march to september, in large part because i didn't adjust my training enough. (suboptimal conditions did play a role, in fairness to myself.) you know this already, of course. but do it!
-
^^^^
Yes, solid reminder! I am aiming for some kind of progress at each run, distance or time, but i'm more like waiting for it to happen than push myself to make it.
1 March
DEADLIFT :
8 @ 30kg
5 @ 50kg
5 @ 70 kg
5 @ 90kg
5 @ 100kg
3 @ 110kg
2 @ 120kg ( + 1 rep )
1 @ 130kg , recent years :personal-record: , last time i lifted 130 was May2018
INCLINE DB PRESS : 4x10 @ 20 kg each hand
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
LAT PULL DOWN : 10, 10, 10, 10 @ 71kg ( +1 reps for last set )
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand
2 March
Tempo run
3K low aerobic HR zone warmup
Sprint 3x1000m / 90'' walking rest
1K low aerobic HR zone down
Goal pace for the 1K sprints was 5:00.
I got 4:55 / 5:01 / 5:05. Nice.
-
one thing to try, in terms of pushing yourself and also learning better pacing, is to try to hit the intervals with descending times. you want to have a negative split in any race over like a mile, from everything i've read, so it's best to practice that way. instead of 4:55, 5:01, 5:05, try to do 5:05, 5:01, 4:55. or better yet, 5:01, 4:55, 4:51.
-
Yes, that too, "negative splits is the sign of a runner's maturity".
Alright, lets apply all that advice together ;D:
4 March
Run 8K @ 43:36 ( 5:27 pace )
Fastest run of 2024 , 13'' per km faster than last week!
Wasn't even a near-max run, just kept in mind to stay a bit uptempo for the entire duration.
Last km split : 4:59 , by far the fastest obviously, also just as fast as the best 1K sprint of last tempo run. Sweet!
-
6 March
ATG SQUAT:
5@60kg
3@70kg
2@80kg
BB BENCH : 10 @ 40, 45, 50, 50 kg ( + 2.5, 5, 2.5 kg in 3 last sets )
SEATED CABLE ROW : 10 @ 65, 65, 65, 65 kg ( + 6 kg in 2 fist sets )
DB OHP : 4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 12.5kg each hand
ROPE PUSHDOWN : 3x12 @ 17kg
7 March
Low aerobic HR zone run 5K @ 36:46 ( 7:21 pace )
Fastest such run this year but also short so it doesn't count.
8 March
DEADLIFT :
8 @ 30kg
5 @ 50kg
5 @ 70 kg
5 @ 90kg
5 @ 100kg
3 @ 110kg
2 @ 120kg ( + 1 rep )
1 @ 130kg , ties recent years :personal-record: of last week
INCLINE DB PRESS : 4x10 @ 20 kg each hand
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
LAT PULL DOWN : 10, 10, 10, 10 @ 71kg
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand
11 March
Run 8K @ 43:10 ( 5:24 pace )
26'' fastest than last week in total time, 3'' seconds per km.
5K split was 27:17 ( last week 27:19 ) so last 3K were 24'' faster in total ( 8''/km faster pace ).
Last km split at 4:57 ( last week 4:59 ).
Winning. ;D
-
12 March
ATG SQUAT:
5@60kg
3@70kg
1@80kg ( -1 rep )
BB BENCH : 10 @ 45, 47.5, 50, 50 kg ( + 5, 2.5 kg in 2 first sets )
SEATED CABLE ROW : 10 @ 65, 65, 65, 65 kg
DB OHP : 4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 12.5kg each hand
ROPE PUSHDOWN : 3x12 @ 17kg
-De-loading legs weights even more.
Gonna keep it to a building to a heavy (90% or so) single for squats and deadlifts.
Gonna add a weekly tempo session till the race in 5 weeks too.
I need all the legs juice for running.
-
13 March
Tempo run
3K low aerobic HR zone warmup
Sprint 3x1000m / 90'' walking rest
1K low aerobic HR zone down
Goal pace for the 1K sprints was 4:55 or so ( just below 5:00 ) AND negative splits, each sprint should be faster.
I got 4:53 / 4:48 / 4:31 , superb!!!
14 March
TREADMILL:
Low aerobic HR zone run 30 mins / 4.53K ( 6:38 pace )
Nice and fast and smooth.
It is happening, fitness is finally picking up. I'm feeling and performing better every time.
Hope 1 remaining month of preparation continues linearly like last time i trained focused.
-
1 @ 130kg , recent years :personal-record: , last time i lifted 130 was May2018
Damn nice!
-
^^^
Thanks, here's the update:
15 March
DEADLIFT :
8 @ 30kg
5 @ 50kg
5 @ 70 kg
5 @ 90kg
5 @ 100kg
3 @ 110kg
2 @ 120kg
1 @ 135kg , ( + 5 kg ) , new recent years :personal-record:
INCLINE DB PRESS : 4x10 @ 20 kg each hand
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
LAT PULL DOWN : 4x10 @ 71kg
EZ BAR CURL : 3x12 @ 30 kg ( + 2.5 kg )
SKULL CRUSHERS : 12 12 10 @ 30kg ( + 2.5 kg ) , ( - 2 reps at last set )
DB SHRUGS : 3x12 @ 20kg each hand
Sweet
-
17 March
VO2 max run
2K low aerobic HR zone warmup
Sprint 4x800m / 90'' walking rest
1K low aerobic HR zone down
Goal pace for the sprints was around 4:45 based on 4:50 average tempo lately.
I got 4:43 (downhill) / 4:47 (even) / 4:55 (uphill) / 4:40 (even or slightly uphill)
Negative splits are progressing great, while sprint times are also dropping. Awesome!!!
-
19 March
TREADMILL:
Run 9K @ 44:15 ( 4:55 pace )
Now my treadmill runs are always faster than real ones but still that was the longest AND fastest run of 2024.
Longest&fastest run on treadmill too, EVER!
-
20 March
SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 7 rounds
TREADMILL:
Low aerobic HR zone run 30 mins / 4.5K ( 6:38 pace )
21 March
2K low aerobic HR zone warmup
Sprint 8x400m / 90'' to 90'' walking rest ( +2 sprints ) , ( -30'' rest between sprints )
2K low aerobic HR zone down
Goal was 4:30 average pace with negative splits at the last 3 ones.
I got : 4:25 4:28 4:21 4:30 4:27 4:20 4:10 4:03
Awesome!!!
-
22 March
ATG SQUAT:
5@60kg
3@70kg
1@85kg ( + 5kg ) , first time over BW since last year, second in total since 2018.
BB BENCH : 10 @ 45, 50, 50, 52.5 kg ( + 2.5 kg in sets 2 and 4)
LAT PULL DOWN : 4x10 @ 71kg
DB OHP : 4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 12.5kg each hand
ROPE PUSHDOWN : 3x12 @ 17kg
Then there was a long-weekend (national day off Monday) that i bridged with a leave to make a short 4-days holiday trip. No training ofc.
-
27 March
RUN 8.5K @ 46:33 ( 5:29 pace )
Fastest&longest 'real' run of 2024. Ive run faster but it was 8K and ive run 8.5K but i was slower
Also , weirdly, the run disappeared from Garmin app. It was saved normally in the watch and it synced with the app, but Garmin servers were down at that moment ( Wednesday night here, noon in US ). Then when they came back up and app synced, the run disappeared . FML it was a good run, i wanted it to affect my data.
28 March
Low aerobic HR zone run 8K @ 58:38 ( 7:20 pace )
That ties the longest low HR run of 2024 (but was much faster).
Also was the fastest one (even from shorter ones).
And obviously the longest-and-fastest one.
Nice, nice.
-
29 March
ATG SQUAT:
BB BENCH : 10 @ 50, 50, 52,5, 52.5 kg ( + 5 kg for set 1, 2.5 kg for set 3 )
LAT PULL DOWN : 4x10 @ 71kg
DB OHP : 10 @ 17.5, 17.5, 20, 20 kg each hand ( + 2.5 kg per hand for sets 3,4 )
EZ BAR CURL : 3x12 @ 30 kg
ROPE PUSHDOWN : 3x12 @ 17kg
-Skipped squats, need to keep legs fresh for running.
30 March
VO2 max run
2K low aerobic HR zone warmup
Sprint 4x800m / 90'' walking rest ( +1 sprint )
2K low aerobic HR zone cool down
Goal pace for the sprints was around 4:40 with negative splits.
I got 4:43 / 4:42 / 4:40 / 4:28
Sweet!
-
1 April
RUN 10K @ 58:10 ( 5:49 pace )
First time doing 10K in 2024. Held back pace a little, wanted the distance stimulus.
Ended up 20s/km slower than last week which is a bit too much but also run was done at +90% humidity air with African desert dust, kinda awful.
Also, 8K split was at 5:53 pace , then finished strong with 5:35 and 5:28 negative splits. Sweet.
-
2 April
Low aerobic HR zone run 9K @ 1:07:56 ( 7:33 pace )
That was the longest (in km) low HR run of 2024.
Also the longest (in duration) any kind of run of 2024.
Was a bit slower than last week's low HR run though. Oh well, can't have it all.
-
3 April
BB BENCH : 10 @ 50, 52.5, 52,5, 55 kg ( + 2.5 kg for set 2, 4 )
SEATED CABLE ROW : 10 @ 65, 65, 65, 65 kg
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
EZ BAR CURL : 3x12 @ 32.5 kg ( + 2.5 kg for all sets )
DB TRICEP EXT : 3x12@ 17.5kg
LEG EXTENSION : 3x12 @ 40kg
SL LEG CURL : 3x12 each leg @17kg
Strong! Could have added weight at rows and tricep exts and ofc at the legs, kinda mad that i didn't.
-
4 April
Tempo run
3K low aerobic HR zone warmup
Sprint 3x1000m / 90'' walking rest
2K low aerobic HR zone down
Goal pace for the 1K sprints was 4:45 first and then negative splits.
I got 4:46 / 4:44 / 4:33. Sweet!
Also that was the 6th run in the last 9 days.
-
5 April
DEADLIFT :
8 @ 30kg
5 @ 50kg
5 @ 70 kg
4 @ 90kg
3 @ 110kg
1 @ 130kg
INCLINE DB PRESS : 4x10 @ 20 kg each hand
LAT PULL DOWN : 4x10 @ 71kg
DB OHP : 4x10 @ 17.5kg each hand
DB HAMMER CURL : 12 @ 12.5 , 15 , 15 kg each hand ( +2.5kg per hand for last 2 sets )
ROPE PUSHDOWN : 3x12 @ 17kg
8 April
2.5K low aerobic HR zone warmup
Sprint 8x400m / 90'' walking rest
2K low aerobic HR zone cool down
Goal was 4:20 average pace with negative splits at the last 3 ones.
I got : 4:20 4:25 4:30 4:19 4:19 4:15 4:12 3:59
Its going really good lately. Pity i didn't start pushing earlier. Race is 12 days, I'm not at the level I'd want to, but i think i can challenge my 48:31 PR
-
9 April
RUN 8K @ 42:40 ( 5:19 pace )
Fastest run of 2024.
5K split was 26:59 , also fastest of 2024 , paced 5:22.
But besides the fastest 5K , i also got negative split for the last 3K too!
Finally, last km (although it has 500m uphill) was done in 4:50 which again fastest km split of 2024 in a run and challenges even my 1K tempos.
Freaking awesome!
-
10 April
BB BENCH : 10 @ 50, 52.5, 52,5, 55 kg
SEATED CABLE ROW : 10 @ 65, 65, 71, 71 kg ( + 6 kg for last 2 sets )
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
EZ BAR CURL : 3x12 @ 32.5 kg
DB TRICEP EXT : 12@ 17.5, 20, 20 kg ( + 6 kg for last 2 sets )
Felt very strong.
-
11 April
Low aerobic HR zone run 11K @ 1:19:23 ( 7:13 pace )
By far the longest (in km AND duration) any kind of run of 2024.
Fastest low aerobic HR zone run of 2024 too, despite it being the longest one.
Actually, i have done only a handful better/faster long slow runs ever, the last 2-3 weeks before my half marathon. This one was top 5 ever easy.
God damn, why didn't i start 2 weeks earlier, improvements are raging.
Ok, one more intense workout over the weekend and then it's taper week.
-
12 April
INCLINE DB PRESS : 4x10 @ 20 kg each hand
LAT PULL DOWN : 4x10 @ 71kg
DB OHP : 4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 15 kg each hand ( +2.5kg per hand for first set )
ROPE PUSHDOWN : 3x12 @ 23kg ( +6kg for all sets )
13 April
"Race emulation run
2K low aerobic HR zone warmup
Run 6x800m @ race target pace / 90'' walking rest
2K low aerobic HR zone cool down
Goal pace was 4:45 (which leads to 47:30 10K run and a whole minute PR ).
I got : 4:45 4:47 4:45 4:43 4:46 4:41
That was nice. Body tended to pick up a 4:40 pace but i controlled it. If I'm on a good day and weather helps, it feels like i can keep this for the entire 10K race.
Here are my goals:
47:30 or below will be amazing
47:30 to 48:30 (PR) will be success
48:30 to 50:00 will be acceptable if something goes bad, e.g shoe untied like last year , bad weather, some small ache/mishap etc.
50:00 and above will be pure fail.
-
15 April
Run 5K @ 26:01 ( 5:12 pace )
Taper week, keeping same intensity but lowering mileage as always.
This 5K was done up-tempo but nowhere near max, expecting its average pace to land about 10'' below recent 5:20 8Ks. Bingo!
-
16 April
BB BENCH : 10 @ 50, 52.5, 55, 55 kg ( + 2.5 kg for set #3 )
SEATED CABLE ROW : 10 @ 65, 71, 71, 71 kg ( + 6 kg for set #2 )
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
EZ BAR CURL : 3x12 @ 35 kg ( + 2.5 kg for all sets )
ROPE PUSHDOWN : 3x12 @ 23kg
Strong!
17 April
2K low aerobic HR zone warmup
Run 1500m @ race target pace
2K low aerobic HR zone cool down
Went for 4:45 pace , hit 4:46 without even looking watch much. Only saw the 1K split which was 4:40 so i tried to regulate by feel for the other 500m, it worked.
It felt like lungs/heart are up for doing this for the entire 10K. Legs were kinda tired but that's what this week is for,
-
19 April
SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 5 rounds
TREADMILL:
Low aerobic HR zone run 5K @ 29:58 ( 5:59 pace )
That's my first ever sub-6' low aerobic zone 5K. Treadmill is faster than real for me but still its best performance ever even on treadmill.
21 April
10K RACE : 48:27 official (4:50 pace) :personal-record: :personal-record: :personal-record:
Broke my PR by 5 seconds!!! Watch beeped 10K @ 48:17 a few meters before the finish line but i won't count that, its an IAAF officially certified race so chip time it is.
Can't say i was on my best fitness/race day ever, but it was definitely the most matured one. Controlled reserves and pace very well, brought it where i wanted, to be able to push the last km for the PR and so i did ( final km split 4:42 , 8'' below average which gave me the 5'' PR).
Also, my first 5K split was 24:08 so second one was 24:20 , but those first 5K include 2km of downhill ( timed 4:30 both ). To give some perspective, my previous PR at the same race was 48:32 but first 5K split was 23:10.
So considering/normalizing the downhill, this time i can claim i had negative 2nd split, progress!!! :headbang: :ibrunning:
-
19 April
SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 5 rounds
TREADMILL:
Low aerobic HR zone run 5K @ 29:58 ( 5:59 pace )
That's my first ever sub-6' low aerobic zone 5K. Treadmill is faster than real for me but still its best performance ever even on treadmill.
21 April
10K RACE : 48:27 official (4:50 pace) :personal-record: :personal-record: :personal-record:
Broke my PR by 5 seconds!!! Watch beeped 10K @ 48:17 a few meters before the finish line but i won't count that, its an IAAF officially certified race so chip time it is.
Can't say i was on my best fitness/race day ever, but it was definitely the most matured one. Controlled reserves and pace very well, brought it where i wanted, to be able to push the last km for the PR and so i did ( final km split 4:42 , 8'' below average which gave me the 5'' PR).
Also, my first 5K split was 24:08 so second one was 24:20 , but those first 5K include 2km of downhill ( timed 4:30 both ). To give some perspective, my previous PR at the same race was 48:32 but first 5K split was 23:10.
So considering/normalizing the downhill, this time i can claim i had negative 2nd split, progress!!! :headbang: :ibrunning:
Nice work man, huge congrats!
-
:highfive: :highfive: :highfive: :highfive:
-
Thanks guys, i really appreciate the support!!!
Ok lets catch up:
23 April
BENCH PRESS: 4x10 @ 45 kg
SEATED CABLE ROW : 4x10 @ 56 kg
DB LATERAL RAISES :4x10 @ 10kg
STATIONARY BIKE : 15 minutes / 10km
-Felt fatigued, decided to take the change to deload a bit.
24 April
Run 7K @ 50:51 ( 5:50 pace )
Ultra bad, was nice and fast and springy until 4-5K but then i got too fatigued , felt like hitting the wall after 5.5K.
Weird, systemic fatigue i guess?
Took the rest of the week off, Partly voluntary, partly due to much work and life.
It would be perfectly fine but i forgot that it is Easter week now, uh-oh gotta try to save what i can.
-
29 April
Run 8K @ 43:40 ( 5:27 pace )
1 km more than last week, yet 23''/km faster, with much better feeling.
Back to a standard good sub-5:30 rather easy run. Nice.
-
30 April
FLAT DB PRESS : 4x10 @ 20 kg each hand
LAT PULL DOWN : 4x10 @ 71kg
LATERAL DB RAISE : 4x10 @ 12.5kg each hand
EZ BAR CURL : 3x12 @ 35 kg
ROPE PUSHDOWN : 3x12 @ 23kg
Back to strong workouts.
-
Easter madness is over, let's restart, 2.5 months straight now until summer holidays.
8 May
Run 7K @ 39:15 ( 5:36 pace )
Pretty good actually, i expected much worse. Pacing was off ( kept going too fast and then having to recover ) but other than that, all was fine.
-
9 May
FLAT DB PRESS : 4x10 @ 20 kg each hand
LAT PULL DOWN : 4x10 @ 71kg
LATERAL DB RAISE : 4x10 @ 12.5kg each hand
EZ BAR CURL : 3x12 @ 35 kg
ROPE PUSHDOWN : 3x12 @ 23kg
-
13 May
Run 7K @ 37:34 ( 5:22 pace )
Wow, beast run, 15'/km faster than last week. Felt great too. Maybe the weather, a cold dry night is rare here mid-May.
-
14 May
BENCH: 4x10 @ 50 kg
LAT PULL DOWN : 4x10 @ 71kg
LATERAL DB RAISE : 4x10 @ 12.5kg each hand
EZ BAR CURL : 4x10 @ 35 kg
ROPE PUSHDOWN : 4x10 @ 23kg
Awful workout. Got the reps and weights i was aiming but was feeling soooo weak and bored.
Not even sure if i had both before workout or just one of them which caused the other.
-
weak and bored happens to me sometimes, too. good on you for still finishing the workout, even if it sucked.
-
Right, that's' exactly how i saw it, kinda challenged myself to go through it.
16 May
Low aerobic HR zone run 6.25K @ 45:14 ( 7:14 pace )
Pretty nice.
-
17 May
DEADLIFT :
10 @ 30kg
8 @ 50kg
8 @ 70 kg
5 @ 50 kg
5 @ 90kg
3 @ 100kg
SEATED DB OHP : 4x10 @ 17.5 kg each hand
SEATED CABLE ROW : 4x10 @ 65 kg
DB HAMMER CURL : 3x12 @ 15 kg each hand
DB TRICEP EXT : 3x12@ 17.5kg
Nice and strong.
20 May
Run 7.5K @ 44:05 ( 5:52 pace )
Horrible run. A whole 30''/km slower than last week.
Legs were still tight/sore from deadlifts 3 days ago.
Also TDI is here, last night it was 22'C / 80% humidity. It's not that bad but body wasn't ready.
-
22 May
ATG SQUAT:
10@20kg , paused
10@30kg , paused
8@40kg , paused
8@50kg , paused
5@60kg
3@70kg
-Felt great considering haven't squatted for 1.5 months or so. Reminded me of the good old days squatting, strong and tight form. Felt it more on quads too.
FLAT DB PRESS : 4x10 @ 20 kg each hand
LAT PULL DOWN : 4x10 @ 71kg
Nice strong workout, enjoyed it!
-
23 May
Low aerobic HR zone run 6.5K @ 51:30 ( 7:56 pace )
lol, horrible. Legs were as sore as it gets from squats, i cant even walk normally.
-
24 May
DEADLIFT :
10 @ 30kg
8 @ 50kg
8 @ 70 kg
5 @ 80 kg
5 @ 90kg
3 @ 100kg
SEATED DB OHP : 4x10 @ 17.5 kg each hand
SEATED CABLE ROW : 4x10 @ 65 kg
Another lost (running-wise) weekend, all nights were busy and all days are too sunny for me now.
Damn it.
-
27 May
Run 7.5K @ 43:52 ( 5:51 pace )
Slow again but a little better feel. Legs still tight/sore/tired, i guess they will need some time to adapt to lifting 2*week and running.
-
28 May
ATG SQUAT:
10@20kg , paused
10@30kg , paused
8@40kg , paused
8@50kg
5@60kg
3@70kg
BB BENCH PRESS : 4x10 @ 50 kg
SEATED CABLE ROW : 4x10 @ 65 kg
-
Question to everyone, but without turning it to a 5 pages flame war :
Best diet choice for re-composition : Intermittent fasting / 4-5 spread meals / doesn't really matter ( supposing all choices have the same kcals balance and nutrients) ?
29 May
SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 7 rounds
SS2a: LATERAL DB RAISE : 10 @ 12.5kg each hand
SS2b: EZ BAR CURL : 10 @ 32.5 kg
SS2c: ROPE PUSHDOWN : 10 @ 23kg
SS2 info : 4 rounds
Niceeeee
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Question to everyone, but without turning it to a 5 pages flame war :
Best diet choice for re-composition : Intermittent fasting / 4-5 spread meals / doesn't really matter ( supposing all choices have the same kcals balance and nutrients) ?
That's not a diet choice, more like diet composition and timing.
You tend to be less hungry when you don't eat
I prefer spreading the meals about, into larger meals. Much more satisfying and good for sleep when you have a large dinner.
And clustering meals post training.
And for older folks, protein needs to be in larger doses per meal to have an effect.
Other than that same calories and nutrients, make no difference with different timings.
A recent study showed that a 100g protein meal was still digesting 12 hours later
So no need to spread meals evenly
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different people respond differently to different diets. you gotta just try stuff out and see what works best for you. for example, my father-in-law started IF'ing and had absolutely no trouble adjusting. he loves it. i tried it once ages ago after discovering that weird swedish bodybuilder on lyle mcdonald's old forum, martin something. hated it, i need breakfast.
calories in, calories out is the core, and you have to get vegetables and fruit and enough protein. everything else can vary, or doesn't matter.
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Thans for the insight guys. Yeah i guess that if nutients/kcals are the same it won't make a real difference.
FWIW, i don't like breakfast, so im close to 14/10 IF even when i don't try to. So i think ill stick to that for the whatever ketones fat-burning voodoo hype shit. Ill just actively try to make the gap bigger, bring it closer to 16/8 or more.
What's the deal with fruits and veggies though? You mean replace carbs with them, or just make sure you have them too, for the vitamins & fibers?
30 May
Low aerobic HR zone run 7K @ 50:55 ( 7:16 pace )
Back to low 7s pace, despite legs still being sore & tired. Great.
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i mean just make sure you have them, yeah.
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Fruits good, but you don't need veggies.
Meat has more nutrients than veges which are largely leaves and stems, and can be toxic.
I don't eat any veges, but depending on you definition of a vegetable... cucumbers and avocados are more fruit than vege :)
I avoid all leafy things, seeds and grains
Meat, fruit, raw honey, maple syrup, A2 milk, cheese is all I eat
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Fruits good, but you don't need veggies.
Meat has more nutrients than veges which are largely leaves and stems, and can be toxic.
this is not true
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many many many studies have shown that eating vegetables has positive effects on health. to cite just one meta-analysis, which found not just statistically significant but practically meaningful (25-30%) reductions in the risk of stroke and esophageal cancer when people go from 0-~300g of veggies per day: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9556321/.
or, for a lay breakdown: https://lifehacker.com/health/tiktok-myth-vegetables-are-bad-for-you. (obviously, these myths have been around longer than tiktok. my in-laws, who don't know what tiktok is and who fight about everything else, are both dead-set against beans because of lectins. but it's a little like being against chicken because you can get salmonella from it when it's raw or undercooked. no one eats raw beans!)
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Im good with veggies, i do have to step my game up with fruits though, im constantly neglecting them.
31 May
DEADLIFT :
10 @ 30 kg
10 @ 50 kg
8 @ 70 kg
5 @ 80 kg
5 @ 90 kg
3 @ 100 kg
1 @ 110 kg ( extra set )
SEATED DB OHP : 4x10 @ 17.5 kg each hand
LAT PULL DOWN : 4x10 @ 71kg
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3 June
Run 7.5K @ 43:38 ( 5:49 pace )
Summer heat is here. Still mild, last night T+DI was 140 (80+60). It's not that much but body is not used to it.
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3 June
Run 7.5K @ 43:38 ( 5:49 pace )
Summer heat is here. Still mild, last night T+DI was 140 (80+60). It's not that much but body is not used to it.
tell me about it :-[
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Im good with veggies, i do have to step my game up with fruits though, im constantly neglecting them.
I'm also bad about making sure I have fresh fruit regularly, because the quality of stuff here isn't great and making sure you eat it before it goes off can be annoying, and other practical reasons like that.
So, to make sure I have fruit, I just blend up a big smoothy every day with approx the following ingredients: 1 banana, lots of frozen berries, greek yogurt, protein powder, and creatine. I hate eating a proper meal in the morning, but this is easy for me to consume and helps me hit a lot of dietary bases, and I don't have to worry about my default daily fruit going off.
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Summer heat is here. Still mild, last night T+DI was 140 (80+60). It's not that much but body is not used to it.
tell me about it :-[
Right, saw your log entry, was like dejavu. Our weathers are extremely similar/synced. Very logical since we are at the same latitude but still feels crazy since we are half a planet away in longitude.
So, to make sure I have fruit, I just blend up a big smoothy every day with approx the following ingredients: 1 banana, lots of frozen berries, greek yogurt, protein powder, and creatine. I hate eating a proper meal in the morning, but this is easy for me to consume and helps me hit a lot of dietary bases, and I don't have to worry about my default daily fruit going off.
That's a nice trick. I'm trying to convince/challenge me to eat them raw though. I have plenty of access in high quality fresh fruit, its a shame i don't eat them.
Still failing so far, ate one banana and 1 apple the entire week lol
Damn log fell back, let's catch up
5 June
ATG SQUAT:
5@60kg
5@60kg
5@60kg
-Switched from one heavy 3 (70kg) to 3x5.
BB BENCH PRESS : 4x10 @ 50 kg
SEATED CABLE ROW : 4x10 @ 65 kg
6 June
Low aerobic HR zone run 7.5K @ 55:56 ( 7:28 pace )
T+DI over 150 now. Also very sore from squats. Surprising i even got under 7:30 average pace.
7 June
DEADLIFT :
10 @ 30 kg
8 @ 50 kg
8 @ 70 kg
5 @ 90 kg
3 @ 100 kg
2 @ 110 kg ( +1 rep )
SEATED DB OHP : 4x10 @ 17.5 kg each hand
LAT PULL DOWN : 4x10 @ 71kg
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joe i have a very similar smoothie, just with peanut butter instead of greek yogurt, and i've never taken creatine.
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11 June
Run 5K @ 29:10 ( 5:49 pace )
Low aerobic HR zone run 2K @ 17:48 ( 8:53 pace )
Fkn heat wave hit us too early this year. Last night it was T+DI 156 (88+68) at 11pm for christ's sake!
Had to break the run, last year i didn't break runs until late July that TDI was 165, previous years i would endure/fight the heat and start breaking runs around early July.
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12 June
ATG SQUAT:
5 @ 60 kg
5 @ 62.5 kg ( +2.5 kg )
5 @ 62.5 kg ( +2.5 kg )
HORIZONTAL BENCH PRESS MACHINE: 4x10 @ 55 kg ( +5 kg )
SEATED CABLE ROW : 4x10 @ 65 kg
SS1a: DB HAMMER CURL : 12 @ 12.5kg each hand
SS1b: ROPE PUSHDOWN : 12 @ 17kg
SS1 info : 3 rounds
Nice.
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13 June
Low aerobic HR zone run 7K @ 53:25 ( 7:37 pace )
Slow but it was again T+DI 155 and had squat-sore legs, so still fine.
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14 June
DEADLIFT :
10 @ 30 kg
8 @ 50 kg
8 @ 70 kg
5 @ 90 kg
3 @ 100 kg
2 @ 110 kg
1 @ 120 kg ( +extra set )
SEATED DB OHP : 4x10 @ 17.5 kg each hand
LAT PULL DOWN : 4x10 @ 71kg
Wanted to add load in the push/pull but couldn't. I will next time, whatever reps i get idc. Have to push progressive overloading.
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17 June
Run 5K @ 28:38 ( 5:43 pace )
Low aerobic HR zone run 2K @ 17:14 ( 8:35 pace )
T+DI was a bit better ( 145 vs 155 ) and so was the run numbers and feel.
18 June
ATG SQUAT:
5 @ 60 kg
5 @ 62.5 kg
5 @ 65 kg ( +2.5 kg )
HORIZONTAL BENCH PRESS MACHINE:
2x10 @ 55 kg
2x10 @ 60 kg ( +5 kg )
SEATED CABLE ROW :
2x10 @ 65 kg
2x10 @ 71 kg ( +6 kg )
SS1a: DB HAMMER CURL : 12 @ 12.5kg each hand
SS1b: ROPE PUSHDOWN : 12 @ 17kg
SS1 info : 3 rounds
Pushed myself to add weight. Strong.
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props for even getting out in heat/humidity like that.
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^Thanks man, i have to save what i can now, given that i'll probably do nothing at all training-wise for the 3-4 weeks of August holidays.
19 June
SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 7 rounds
KB SWINGS : 4x12 @ 16kg
STATIONARY BIKE : 25 minutes / 15km
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20 June
Low aerobic HR zone run 6K @ 49:41 ( 8:16 pace )
T+DI 155 , not extremely humid but way too hot ( 33'C/92F @ 11pm ).
Watch acknowledges the extreme conditions, although performance keeps dropping, performance ratings are rising.
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21 June
DEADLIFT :
10 @ 30 kg
8 @ 50 kg
8 @ 70 kg
5 @ 90 kg
3 @ 100 kg
2 @ 110 kg
1 @ 120 kg
SEATED DB OHP :
10 @ 17.5 kg each hand
10 @ 17.5 kg each hand
9 @ 20 kg each hand ( +2.5 kg per hand ) , ( -1 rep )
8 @ 20 kg each hand ( +2.5 kg per hand ) , ( -2 reps )
LAT PULL DOWN :
10 @ 71kg
10 @ 71kg
9 @ 77kg ( +6 kg ) , ( -1 rep )
8 @ 77kg ( +6 kg ) , ( -2 reps )
Nice, added weight, felt strong.
And then... i got covid. Are you fkn kidding me, its 2024, come on now!!!
Passed it rather too easy (like a super mild cold) no fever etc but didn't train at all the entire week.
FML
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at least it was a mild case!
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^^^ Right. But the de-rail was totally not needed at this time.
28 June
ATG SQUAT:
5 @ 60 kg
5 @ 62.5 kg
5 @ 65 kg
HORIZONTAL BENCH PRESS MACHINE:
10 @ 55 kg
10 @ 60 kg ( +5 kg )
10 @ 60 kg
10 @ 65 kg ( +5 kg )
SEATED CABLE ROW :
10 @ 65 kg
10 @ 71 kg ( +6 kg )
10 @ 71 kg
10 @ 77 kg ( +6 kg )
SS1a: EZ BAR CURL : 12 @ 30kg
SS1b: ROPE PUSHDOWN : 12 @ 17kg
SS1 info : 3 rounds
Niceeee.
29 June
Run 5K @ 33:22 ( 6:40 pace )
Cool down 1K walking
Wow worse run of the last few years.
I guess going for a run with squat-sore legs, T+DI 158 (86+72) , 7 days after testing positive, wasn't the brightest idea lol
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2 July
ATG SQUAT:
5 @ 62.5 kg ( +2.5 kg )
5 @ 65 kg ( +2.5 kg )
5 @ 67. kg ( +2.5 kg )
HORIZONTAL BENCH PRESS MACHINE:
10 @ 60 kg ( +5 kg )
10 @ 60 kg
10 @ 65 kg ( +5 kg )
10 @ 65 kg
SEATED CABLE ROW :
10 @ 71 kg ( +6 kg )
10 @ 71 kg
10 @ 77 kg ( +6 kg )
10 @ 77 kg
SS1a: DB HAMMER CURLS: 12 @ 15kg each handkg
SS1b: TRICEPS CABLE OVERHEAD EXTENSIONS: 12 @ 17/22/27kgkg
SS1 info : 3 rounds
Very strong!
3 July
Run 7.2K @ 46:07 ( 6:26 pace )
Weather was good (nice windy chill dry summer night) but legs were dead, very squat-sore and stiff.
Still, i was 15'' per km faster while i did 45% more distance than previous time.
But yeah, being in the mid 6s pace is slow AF.
4 July
SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 5 rounds
KB SWINGS : 4x12 @ 16kg
TREADMILL:
Low aerobic HR zone run 4.34K @ 30:00 ( 6:56 pace )
Nice.
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Too much work those days, i am very surprised that i keep up with training:
5 July
DEADLIFT :
10 @ 30 kg
8 @ 50 kg
8 @ 70 kg
5 @ 90 kg
3 @ 100 kg
2 @ 110 kg
1 @ 120 kg
1 @ 130 kg , extra set , season best!
SEATED DB OHP :
10 @ 17.5 kg each hand
10 @ 17.5 kg each hand
9 @ 20 kg each hand
8 @ 20 kg each hand
LAT PULL DOWN :
10 @ 71kg
10 @ 71kg
9 @ 77kg
8 @ 77kg
9 July
ATG SQUAT:
5 @ 65 kg ( +2.5 kg )
5 @ 67.5 kg ( +2.5 kg )
5 @ 70 kg ( +2.5 kg )
HORIZONTAL BENCH PRESS MACHINE:
10 @ 60 kg ( +5 kg )
10 @ 65 kg ( +5 kg )
10 @ 65 kg
10 @ 70 kg ( +5 kg )
SEATED CABLE ROW :
10 @ 71 kg
10 @ 77 kg ( +6 kg )
10 @ 77 kg
10 @ 83 kg ( +6 kg )
SS1a: EZ BAR CURL : 12 @ 30kg
SS1b: ROPE PUSHDOWN : 12 @ 17kg
SS1 info : 3 rounds
Very happy with squat/push/pull progress
10 July
TREADMILL: RUN 6K @ 36:04 ( 6:00 pace )
11 July
SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 7 rounds
TREADMILL:
Low aerobic HR zone run 4.43K @ 30:00 ( 6:50 pace )
Awfully hot lately here, even at nights, switched to treadmill running even though i hate it with passion.
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12 July
DEADLIFT :
10 @ 30 kg
8 @ 50 kg
8 @ 70 kg
5 @ 90 kg
3 @ 100 kg
2 @ 110 kg
2 @ 120 kg ( +1 rep )
1 @ 130 kg
SEATED DB OHP :
10 @ 17.5 kg each hand
10 @ 20 kg each hand ( +2.5 kg per hand )
10 @ 20 kg each hand ( +1 rep )
9 @ 20 kg each hand ( +1 rep )
LAT PULL DOWN :
10 @ 71kg
10 @ 77kg ( +5 kg )
10 @ 77kg ( +1 rep )
9 @ 77kg ( +1 rep )
SS1a: DB HAMMER CURLS: 12 @ 15kg each hand
SS1b: TRICEPS CABLE OVERHEAD EXTENSIONS: 12 @ 27kg ( +5 kg for 2 sets )
SS1 info : 3 rounds
15 July
ATG SQUAT:
5 @ 65 kg ( +2.5 kg )
5 @ 67.5 kg ( +2.5 kg )
5 @ 70 kg ( +2.5 kg )
Didn't feel like squatting, skipped.
HORIZONTAL BENCH PRESS MACHINE:
10 @ 60 kg
10 @ 65 kg
10 @ 65 kg
10 @ 70 kg
SEATED CABLE ROW :
10 @ 71 kg
10 @ 77 kg
10 @ 77 kg
10 @ 83 kg
SS1a: EZ BAR CURL : 12 @ 32.5kg ( +2.5 kg for all sets )
SS1b: ROPE PUSHDOWN : 12 @ 17/17/23kg ( +6 kg for last set )
SS1 info : 3 rounds
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17 July
TREADMILL: RUN 6.5K @ 37:38 ( 5:47 pace )
Longer, faster, better, even by a little.
19 July
DEADLIFT :
10 @ 30 kg
8 @ 50 kg
8 @ 70 kg
5 @ 90 kg
3 @ 110 kg ( +1 rep )
2 @ 120 kg
1 @ 130 kg
SEATED DB OHP :
10 @ 20 kg each hand ( +2.5 kg per hand )
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg each hand ( +1 rep )
LAT PULL DOWN :
10 @ 71kg
10 @ 77kg
10 @ 77kg
10 @ 77kg ( +1 rep )
SS1a: DB HAMMER CURLS: 12 @ 15kg each hand
SS1b: TRICEPS CABLE OVERHEAD EXTENSIONS: 12 @ 27kg
SS1 info : 3 rounds
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Damn, 1.5 month of fitness disaster.
Insane work before holidays followed by rebound-extended holidays, which included abuse of food and alcohol and cigars, while no training at all....
I guess i needed a real break, now gotta pay the price.
2 September
Run 6K @ 41:40 ( 6:53 pace )
Bad of course, out of shape and stiff and all, but actually not as bad as i expected. It was T+DI 150 too so what can you do.
Ok, half marathon race in 7 weeks, lol. Of course i signed up and of course I'm aiming my 1:50 PR and of course it is impossible to reach that fitness so soon.
But it will be fun to chase it.
Found a nice program online, it requires 4*week runs, which i haven't done the other times. I will combine that with:
-Diet, try to lose 0.5kg or more per week.
-Attempt to reduce (close to totally eliminate alcohol and cigars).
Those together are all new elements, will be interesting to see how it will go.
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good luck with cutting back on booze and smoking!
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4 September
TREADMILL:
Low aerobic HR zone run 5K @ 3:56 ( 7:23 pace )
Not bad actually.
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5 September
Run 6K @ 38:09 ( 6:21 pace ) + 1K cool-down @ 7:30 pace
The bad news:
I did this run up-tempo. Tried to go for as long as i could at around 6:00 pace (which isn't even close to fast) but my body wasn't ready for this.
I could only hold it for 2.5K, got way too tired and heart rate raised to 185, wtf.
The good news:
I was still 32'' per km faster for the 6K than last time.
Even with the slow last cooldown km i was over 20''/km faster on average compared to last time, while i did 1km more.
Also, this was weather-wise one of the worse running nights ever, T (82) + DI (71) = 155 mid September, gimme a fkn break!!!!
Gotta be patient and persistent.
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6 September
HORIZONTAL BENCH PRESS MACHINE:
10 @ 40 kg
10 @ 45 kg
10 @ 50 kg
10 @ 55 kg
10 @ 55 kg
LAT PULL DOWN :
10 @ 47 kg
10 @ 53 kg
10 @ 53 kg
10 @ 59 kg
10 @ 59 kg
TREADMILL:
SPRINT 5*400m @ 5:00 pace / 2 mins rest
Nice.
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10 September
1K warmup
SPRINT 4*800m / 3 mins rest
1K cool down
Was aiming 5:00 pace for the 800s.
I got 4:53 / 4:59 / 4:56 / 4:53
Damn, that's very nice. They felt much slower/clumsier.
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11 September
Low aerobic HR zone run 6K @ 48:40 ( 8:06 pace )
I'm so out of shape. I couldn't keep my HR below 150 for shit. But watch said it was worth it, fitness metrics jumped up today.
Gotta be patient.
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12 September
HORIZONTAL BENCH PRESS MACHINE:
10 @ 40 kg
10 @ 45 kg
10 @ 50 kg
10 @ 55 kg
10 @ 55 kg
LAT PULL DOWN :
10 @ 47 kg
10 @ 53 kg
10 @ 53 kg
10 @ 59 kg
10 @ 59 kg
SS1a: DB BICEPS CURL : 12 @ 12.5kg each hand
SS1b: LATERAL DB RAISE : 12 @ 7.5kg each hand
SS1c: ROPE PUSHDOWN : 12 @ 17kg
SS1 info : 3 rounds
Nice.
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16 September
Run 8K @ 49:57 ( 6:14 pace )
Finally an impressive improvement:
That was longest run of the season, 20'' per km faster than previous best while 1km longer, and the 6K 'benchmark split pace' dropped from 6:20 to 6:11.
Much better pacing and feeling overall.
17 September
DB OHP : 10 @ 12.5, 12.5, 15, 15, 17.5 kg
BB BENT ROW : 10 @ 35, 35, 40, 40, 45 kg
TREADMILL:
Low aerobic HR zone run 45' / 5,8K ( 7:43 pace )
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19 September
1K warmup
SPRINT 5*800m / 3 mins rest (+1 sprint )
1K cool down
Was aiming to be faster than last week's pace ( which was 4:53 to 4:59 )
I got 4:55 , 4:45 , 5:16 (uphill) , 4:50 , 5:15 (uphill )
Nice!
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20 September
ATG SQUAT:
8@20kg
8@30kg
8@40kg
8@50kg
HORIZONTAL BENCH PRESS MACHINE:
10 @ 50 kg ( +5 kg )
10 @ 50 kg
10 @ 55 kg
10 @ 55 kg
LAT PULL DOWN :
10 @ 53 kg ( +5 kg )
10 @ 53 kg
10 @ 59 kg
10 @ 59 kg
SS1a: DB BICEPS CURL : 12 @ 12.5kg each hand
SS1b ROPE PUSHDOWN : 12 @ 17kg
SS1 info : 3 rounds
21 September
Run 9K @ 59:53 ( 6:39 pace )
Seems like I'm doing everything wrong at this half marathon preparation.
Now i spontaneously squatted on Friday ( first time since early July) while knowing i have to go for the challenging run of the week next day.
So of course next day legs were damn sore sabotaging my run. On the good side, lungs were great, HR wouldn't rise.
Plus, despite the pain, it was the longest run of the season in length and duration.
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24 September
1K warmup
SPRINT 5*800m / 3 mins rest (+1 sprint )
1K cool down
1 more sprint added, reached my 6x800 goal, next sessions will only aim speed improvements.
Was also aiming to be faster than last week's pace ( which was 4:45 for flat to 5:16 )
I got 4:51 , 4:43 , 4:34 , 5:09 (uphill) , 5:13 (uphill ) 4:59
Nice, some more progress!
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25 September
HORIZONTAL BENCH PRESS MACHINE:
10 @ 50 kg
10 @ 55 kg ( +5 kg )
10 @ 55 kg
10 @ 60 kg ( +5 kg )
LAT PULL DOWN :
10 @ 53 kg
10 @ 59 kg ( +5 kg )
10 @ 59 kg
10 @ 65 kg ( +5 kg )
SS1a: EZ BAR CURL : 12 @ 30kg
SS1b SS1b: TRICEPS CABLE OVERHEAD EXTENSIONS: 12 @ 22kg
SS1 info : 3 rounds
TREADMILL:
Low aerobic HR zone run 30' / 4.4K ( 6:48 pace )
-Wow, almost a minute per km faster than last similar run, niiiccceee.
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28 September
Low aerobic HR zone run 8.5K @ 1:10:01 ( 8:14 pace )
A little slower than last time but for 20 minutes / 2.5K more, making it the longest in duration run of the season.
30 September
1K warmup
SPRINT 6*800m / 3 mins rest
1K cool down
Previous week : 4:51 , 4:43 , 4:34 , 5:09 (uphill) , 5:13 (uphill ) 4:59
Current week : 4:45 , 4:33 , 4:35 , 4:59 (uphill) , 5:20 (uphill ) 4:49
More progress!
1 October
TREADMILL:
Low aerobic HR zone run 45' / 6.18K ( 6:18 pace )
Wow huge progress, last week was 6:48 pace for 4.5K.
2 October
HORIZONTAL BENCH PRESS MACHINE:
10 @ 50 kg
10 @ 55 kg
10 @ 60 kg ( +5 kg )
10 @ 60 kg
LAT PULL DOWN :
10 @ 53 kg
10 @ 59 kg
10 @ 65 kg ( +5 kg )
10 @ 65 kg
SS1a: DB BICEPS CURL : 12 @ 15kg each hand
SS1b: LATERAL DB RAISE : 12 @ 7.5kg each hand
SS1d SS1b: TRICEPS CABLE OVERHEAD EXTENSIONS: 12 @ 22kg
SS1 info : 3 rounds
Sweet
3 October
Run 10K @ 58:11 ( 5:49 pace )
Shocking improvement. I was able to hold sub-6 pace for 3K tops till today, now i got an entire 10K well under it.
That makes the longest in distance and fastest-in-any-distance run of the season together.
-
Shit, i fell off the log wagon.
Lets try and catch up
So i completed my HM preparation training. I kept improving till the end and went to the race with a goal of 2 hours, which seemed a bit unrealistic but i was determined to chase it.
To my surprise, i did 1:56:14 , which may be the worse time in my 3 HM races, but it was much better than expected. Just 6 minutes shy of my PR lol
More important, it was the less 'torturing' HM ever, i wasn't saving any reserves, i went all out, but somehow the distance didn't feel that long, i was much better managing my resources.
Now i totally stopped running, weather doesn't help at all anyway but i wanted to take a small break too.
I'm lifting 4*week , 5 weeks into this program: https://www.muscleandstrength.com/workouts/4-day-maximum-mass-workout
Will keep this till Xmas, then switch back to running with an April 10K race goal of 45:00
Cheers