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« Reply #1290 on: February 02, 2012, 12:21:07 pm » |
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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 |
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vag
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« Reply #1291 on: February 03, 2012, 04:15:00 pm » |
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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 ) |
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« Last Edit: February 03, 2012, 04:19:10 pm by vag »
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« Reply #1292 on: February 03, 2012, 05:48:24 pm » |
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What stance do you use with your full squats vs your half squats and how much more, if any, are your feet externally rotated? |
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vag
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« Reply #1293 on: February 04, 2012, 02:51:27 am » |
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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. |
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Raptor
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« Reply #1294 on: February 04, 2012, 07:26:28 am » |
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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). |
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vag
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« Reply #1295 on: February 05, 2012, 04:13:45 am » |
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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. |
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Raptor
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« Reply #1296 on: February 05, 2012, 09:52:58 am » |
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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). |
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vag
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« Reply #1297 on: February 05, 2012, 02:57:46 pm » |
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^^^ 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!  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 ) ,  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. |
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« Last Edit: February 06, 2012, 03:16:18 am by vag »
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« Reply #1298 on: February 06, 2012, 12:20:51 pm » |
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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 ), -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 ) |
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« Last Edit: February 06, 2012, 12:24:20 pm by vag »
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« Reply #1299 on: February 07, 2012, 12:09:34 pm » |
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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 ) |
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vag
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« Reply #1300 on: February 08, 2012, 12:04:48 pm » |
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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!  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 |
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vag
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« Reply #1301 on: February 09, 2012, 01:56:43 pm » |
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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 ) |
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vag
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« Reply #1302 on: February 11, 2012, 05:55:11 pm » |
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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 ) , -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 ) , -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. |
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« Last Edit: February 11, 2012, 05:56:55 pm by vag »
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« Reply #1303 on: February 12, 2012, 12:25:44 pm » |
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 ^^^^ You do 8 reps with 50 kg at overhead press? I can barely do 8 with 35 kg, and that's only the first set. I can't do another 8 with that weight.
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vag
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« Reply #1304 on: February 13, 2012, 04:34:01 pm » |
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You do 8 reps with 50 kg at overhead press? 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 STANDING CALVE RAISES: 3x8@209 -Max load is 209 so i chaged from 4x6 to 3x8 as 6 reps were becoming too easy. Whatever... |
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« Last Edit: February 13, 2012, 04:36:32 pm by vag »
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