### Author Topic: acole14's journal  (Read 90138 times)

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#### vag

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##### Re: acole14's journal
« Reply #1335 on: January 29, 2018, 03:09:49 am »
+2
Looks great nevertheless, kinda floating.
But anyway, when i was doing head-height jumps at home, i couldn't reach ceiling, so i used to hang a string with an object at the end ( e.g. a pencil ). Not only you know if you reached a height that way, but you can even quantify and regulate, you can estimate from the 'impact force' how much above the pencil you got so then you can shorten the hanging length of the string. So if you expect to get 2-3 inches below that ceiling, start with a 5'' string. See if you get it, estimate how much, and then shorten it to 3'' etc. Not that convenient but works well.
woot

#### acole14

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##### Re: acole14's journal
« Reply #1336 on: January 29, 2018, 07:09:23 am »
0
Looks great nevertheless, kinda floating.
But anyway, when i was doing head-height jumps at home, i couldn't reach ceiling, so i used to hang a string with an object at the end ( e.g. a pencil ). Not only you know if you reached a height that way, but you can even quantify and regulate, you can estimate from the 'impact force' how much above the pencil you got so then you can shorten the hanging length of the string. So if you expect to get 2-3 inches below that ceiling, start with a 5'' string. See if you get it, estimate how much, and then shorten it to 3'' etc. Not that convenient but works well.

Yeah for sure. I would definitely do something like that if it was my own garage or something. I did fabricate a poor-man's vertec but it's a little tricky to use outdoors....limited space to set it up. But I might try to get a video with it next time.

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##### Re: acole14's journal
« Reply #1337 on: January 29, 2018, 07:19:50 am »
+1
that was a sick SVJ for sure. looks really high without pausing it, and that's always a great thing.

#### acole14

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##### Re: acole14's journal
« Reply #1338 on: January 30, 2018, 10:21:27 pm »
+1
that was a sick SVJ for sure. looks really high without pausing it, and that's always a great thing.

#### acole14

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##### Re: acole14's journal
« Reply #1339 on: February 28, 2018, 11:16:15 pm »
+5
I fell off the wagon hard. New job threw a lot at me for a few weeks but it's calming down now. My knee was also annoying me again (left medial, under knee, water-balloon sensation and a bit of inflammation). I had had an MRI on it two years ago when I was doing more sprinting, it came back with a bit of chondromalacia and a cyst near my PCL. The chondromalacia pain isn't noticeable any more with much less running, but that annoying sensation/pain has been lingering for years, even with mostly rest the last two weeks. So I went and had another one across the road from my work just to see what was going on. Came back almost completely clean  . No wear on ligaments, tendons, cartilage all fine. A small 3mm area of patellar cartilage war on the lateral edge, but not in the spot where the pain is and not much damage anyway (3mm is the size limit to detect cartilage wear apparently). The cyst that was there (that I thought was the issue) has shrunk nearly half the size! The doc said it's also not really in the right area to elicit pain. So what remains is bursitis - in particular, per anserine bursa, which is in the right spot and has attachments to the inner thigh muscles (sartorius etc.) that originate at my perpetually jacked up left hip. So, I'm gonna get myo done again but mostly not stress too much, it's not anything that would need surgery (knock on wood). Not a definite diagnosis but at least it's less of a mystery now.

I went to the gym last night and my strength is about where I'd expect it to be at after two weeks off. The fleeting nature of gains . But I read about entropy's heart issue (sorry to hear mate!) and it made me put things in perspective. Looking forward to getting back to it.

#### acole14

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##### Re: acole14's journal
« Reply #1340 on: April 09, 2018, 12:07:38 am »
+4
This is my training plan for the next few months. I've already done Phase I but have been too lazy to put it up here:

I think it's a pretty well-rounded program now. Realistically, I can get three sessions in per week, so I'm trying to maximise all the important exercises. I've dropped some things (SL squats and RDL) from the last version I was doing last year as it was just too hard to fit them all in.
« Last Edit: April 09, 2018, 02:04:47 am by acole14 »

#### LBSS

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##### Re: acole14's journal
« Reply #1341 on: April 09, 2018, 01:43:18 am »
0
images not working for me
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

#### acole14

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##### Re: acole14's journal
« Reply #1342 on: April 09, 2018, 01:53:20 am »
0
images not working for me

Hmm. They're appearing for me. I'll see if anyone else has the same issue. I've migrated to Google photos after photobucket did the whole P500 ransom thing.

Edit: I uploaded them with Imgur just to make sure you can see them
« Last Edit: April 09, 2018, 02:02:05 am by acole14 »

#### LBSS

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##### Re: acole14's journal
« Reply #1343 on: April 09, 2018, 03:02:37 am »
+1
images not working for me

Hmm. They're appearing for me. I'll see if anyone else has the same issue. I've migrated to Google photos after photobucket did the whole P500 ransom thing.

Edit: I uploaded them with Imgur just to make sure you can see them

that worked
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

#### FP

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##### Re: acole14's journal
« Reply #1344 on: April 11, 2018, 12:44:37 am »
+2
I like that it's really specific, and moves up in velocity on the FV curve. Really clean, super well organized

I personally have much more developed strength than power so if it were me I would tilt the balance more towards speed/power during the speed block, as opposed to the 50:50 strength:speed you have. I would probably also add some contrast sets in the last couple blocks

The B days where the SL DL+KB swings is the main movement are a little confusing for me: the intensity and volume both seem low.  It looks like that's the easy day for legs but it seems a little too easy to offer a training benefit. The KB swings seem high volume, almost strength endurance and I'm not sure how much they will carry over to single effort things like SVJ and 1RM squat. I don't see the carryover with SLDL either. Are you also training for sprinting?

The lack of progressive overload on the BSS is also kind of strange, and I figure you could do more weight than 15kg with the movement with your estimated squat 1RM

#### acole14

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##### Re: acole14's journal
« Reply #1345 on: April 12, 2018, 12:44:46 am »
+1
I like that it's really specific, and moves up in velocity on the FV curve. Really clean, super well organized

I personally have much more developed strength than power so if it were me I would tilt the balance more towards speed/power during the speed block, as opposed to the 50:50 strength:speed you have. I would probably also add some contrast sets in the last couple blocks

Thank you. I probably should have added more explanation initially. As I am focused on developing the SVJ only (for fun and for a little competition with FDL), I kept the program mostly strength-based. I also just don't have time to do big sessions any more, so a lot of these sessions are done in an hour or less. The CAT squats in the speed block are what I'm substituting for something like contrast sets where I could do hurdle hops or SVJs in the gym next to the squat bar in-between sets. This is what I used to do with the sprinting group, and it worked well, but it's not really practical in my gym at the timeslot I go now. When I have a better setup, I'll be doing something like that. It was between CAT squats or banded box squats as used by T0ddday, and again, practicality is winning out here.

The B days where the SL DL+KB swings is the main movement are a little confusing for me: the intensity and volume both seem low.  It looks like that's the easy day for legs but it seems a little too easy to offer a training benefit. The KB swings seem high volume, almost strength endurance and I'm not sure how much they will carry over to single effort things like SVJ and 1RM squat. I don't see the carryover with SLDL either. Are you also training for sprinting?

Again, I should have clarified this initially too - B days are definitely 'easier' days. I was not coping very well with EOD training doing heavy squats on day 1 and heavy RDL, SL squat, and BSS on day two. This was mostly due to crappy broken sleep at the time and worse recovery. Working and commuting was a struggle during that time. B days also fall later in the week when I'm tired anyway from work. I've split it into more manageable sessions where I can progress on things without feeling like a broken zombie the next day.

This session mostly works on my hamstring imbalances and was partly designed according to discussions with my PT. I've found that focusing on this has really helped a few of my old injuries from resurfacing. They're slow eccentric, switch grip sets, decently challenging with a >20kg weight for me. The KB swings are a bit of a token exercise to be fair - I was toying with the idea of power cleans here, but it went against my initial approach of keeping this fairly simple. KB swings are probably inferior but they replicate my SVJ well enough. PCs also are just longer to set up and do, and I'd need wrist prep - all too much. Again, it's not a perfect setup by any means, but it is easy to accommodate now. This day is also where I go harder on the UB stuff and core.

I'm not training for sprinting directly, but I would like to be able to do some without my distal R hamstring and other issues flaring up. The SLDLs are also used to prepare for that, in conjunction with the GHRs. So I'm happy with how it is for now - unless the results are bad.

The lack of progressive overload on the BSS is also kind of strange, and I figure you could do more weight than 15kg with the movement with your estimated squat 1RM

I should have bumped up the weight to 20 and 25kgs in PIII and PIV respectively there - good spot. It's still fairly easy for me, but again, that's because I wasn't managing both heavy squats and BSS very well. Of course, if it's too easy, I'll just go up in weight. Thanks for the comments

#### acole14

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##### Re: acole14's journal
« Reply #1346 on: May 18, 2018, 12:52:38 am »
+2
I got through Phase II and felt pretty good, got to a 2x5@120kgs with great depth. So naturally, I got some hayfever right on the testing week that slowed me down a lot. I managed a 125kgs x 5 with good form but wasn't feeling well enough for anything heavier. My jumps test was also pretty average, I hit the same numbers as about six months ago (~32'' SVJ, ~34'' DSVJ). Blah. I took the next week easy and am now starting Phase III*. The squat weight really needs to go up now. I don't think FDL is in this competition any more, but I'm still having fun. This sort of training fits in pretty well at the moment.

*I slightly modified the easier session to add about 6-8 SVJs, so I'm doing about 12-14 weighted ME SVJs per week. I think that's about right for now. T0ddday had me doing a lot more (30-40/week), but I'm not ready for that yet.
« Last Edit: May 18, 2018, 12:56:37 am by acole14 »

#### fast does lie

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##### Re: acole14's journal
« Reply #1347 on: May 27, 2018, 12:45:48 am »
+3
I am, i still have 4 months to drop the fat....
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

#### acole14

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##### Re: acole14's journal
« Reply #1348 on: May 31, 2018, 08:28:50 pm »
+2
I am, i still have 4 months to drop the fat....

Good to hear man. Good to see you're doing some sprints too.

#### acole14

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##### Re: acole14's journal
« Reply #1349 on: May 31, 2018, 08:49:22 pm »
+3
Recovering from sickness--> mega neck headache--> bashing my knee on the side of the bathtub (just bruised) = 2.5 weeks of not much training. Back on track now though. The headaches just came out of nowhere, woke up with a sore neck one morning and then was getting them every two days, around 11AM and completely writing off the afternoon. I've had these on and off for 5 years at varying degrees of severity and they fucking suck. I don't know if they'd be classed as migraines - probably not, they just pound like crazy to the point I have to lie down for an hour or so. I haven't lost too much strength yet luckily, test-squatted 100kg 5,7,10 the other day and it wasn't too hard. I'm gonna bump up the dates I had on my plan by a month and restart Phase III.

@FDL: I can't actually remember when we set the finish date for this little comp but if you're saying four months (finish near end of September), that would work well for me too.