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Messages - vag

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4981
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 12, 2009, 06:25:16 am »

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% ).


4982
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 10, 2009, 04:48:44 pm »

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


4983
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 10, 2009, 04:23:04 am »
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...

4984
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 09, 2009, 03:18:28 am »
Quote from: adarqui on December 08, 2009, 08:26:06 pm

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?

4985
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 08, 2009, 05:20:25 pm »
Quote from: adarqui on December 08, 2009, 04:13:40 pm
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


4986
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 08, 2009, 07:50:24 am »
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''.


4987
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 07, 2009, 05:17:57 pm »

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...


4988
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 07, 2009, 04:21:19 am »
Quote from: adarqui on December 06, 2009, 08:24:32 pm
Quote
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...


4989
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 06, 2009, 05:33:40 pm »

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!


4990
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 04, 2009, 12:41:04 pm »
Quote from: LBSS on December 01, 2009, 10:18:34 pm
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?


4991
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 04, 2009, 03:54:23 am »
Quote from: adarqui on December 03, 2009, 08:26:39 pm
Quote from: vag on December 03, 2009, 06:34:20 pm

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

4992
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 03, 2009, 06:34:20 pm »

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


4993
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 03, 2009, 05:23:51 am »
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

4994
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 03, 2009, 03:36:11 am »
Quote from: adarqui on December 02, 2009, 10:01:04 pm
Quote from: vag on December 02, 2009, 04:37:09 am
Quote from: LBSS on December 01, 2009, 10:18:34 pm
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!


4995
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 02, 2009, 04:37:09 am »
Quote from: LBSS on December 01, 2009, 10:18:34 pm
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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