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Messages - vag

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31
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 22, 2019, 06:27:33 am »
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.

32
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 20, 2019, 06:08:33 am »
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:


33
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 19, 2019, 05:45:18 am »
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.

34
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 18, 2019, 06:56:52 am »
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.

35
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 15, 2019, 07:25:02 am »
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.

36
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 13, 2019, 06:24:52 am »
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!!!

37
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 12, 2019, 05:49:48 am »
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.

38
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 07, 2019, 06:28:41 am »
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.

39
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 04, 2019, 10:08:20 am »
^ 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.


40
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 22, 2019, 06:34:14 am »
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

41
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 21, 2019, 07:38:34 am »
^ 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

42
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 20, 2019, 06:51:28 am »
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' )



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.

43
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 19, 2019, 04:50:08 am »
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!

44
Basketball / Re: 2018-2019 NCAA Season
« on: February 19, 2019, 04:40:44 am »
i stand by my claim. come on now u guys train u guys know #1 in the world vs #500 player..... barely has much of a disparity.... its just how elite players are....

I feel what you are saying. That difference is indeed very small  when a.... mortal observes it. But when normalized at their level, which is the necessary to asses them, the difference is chaotic.
I'll use a sprinting analogy: Think of Bolt and someone dropping consistent sub 10s at tournaments, but never below 9.9s. What is their difference when we look at them? Minimal, they are both inhuman fast and beasty. But at their level, the difference is humongous, Bolt won't even notice the 9.9x guy exists. Basketball is not that simple as sprinting, but the analogy stands.

PS : In my sprint example used . 9.9x is top 100, not 500 ( https://www.iaaf.org/records/all-time-toplists/sprints/100-metres/outdoor/men/senior ). #500 best time ever is 10.14. Think Bolt/Gatlin/Gay/Powell/Blake, whoever you want, vs a guy with 10.14 PB. That is what #1 vs #500 in world class athletics is.

In any sport, #1 vs #500 live in different universes.

45
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 18, 2019, 05:39:33 am »
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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