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getting PRs at newbie rates.

I was about to say that, but you're probably doubling my 1RM at 55 kg. That makes you 2 times stronger than me!

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!!! 
Oh wait, 2RM = 1.03*1RM , only 3% stronger, to be double stronger you have to double the weight, not the reps.

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Quote from: vag on November 11, 2015, 01:13:47 pm

Maybe because i am doing newbie weights?
Thanks!

haha that even rhymes.

And it wasn't even intended
So its value is extended.

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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 
-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 ).

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?

Quote from: vag on November 12, 2015, 05:02:55 am

Quote from: Raptor on November 11, 2015, 01:31:00 pm

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!!! 
Oh wait, 2RM = 1.03*1RM , only 3% stronger, to be double stronger you have to double the weight, not the reps.

Wait, so if you lift my 1RM 10 times you're not 10 times stronger?! Darn it!

Haha, well played!

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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 

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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.

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.

10000 were made by me to see the answer to the question about play/played and pay/paid.