Author Topic: AGC's journal  (Read 291543 times)

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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #405 on: September 14, 2012, 06:17:43 am »
0
How hard was 4x10x100?

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #406 on: September 14, 2012, 10:55:22 pm »
0
How hard was 4x10x100?

Not too bad, just long. Pretty sore from them today though.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #407 on: September 16, 2012, 07:34:08 pm »
0
Gym:

Foam roll warmup

BSS: 1x8/leg@14kgs, 1x8/leg@20kgs, 1x8/leg@30kgs, 1x8/leg@12kgs

GHR: 3x10@BW

RDLs: 1x8@50kgs, 3x6@100kgs

Power clean: 3@50kgs, 2@70kgs, 1@80kgs, 1@70kgs

Ab wheel rollout (standing): 4x5-6 (still pretty hard)

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #408 on: September 17, 2012, 03:53:59 am »
0
Gym:

Foam roll/stretch warmup

Squat: warmup, 1x4@110kgs, 1x4@130kgs, 1x4@140kgs, 1x3@145kgs

GHR: 1x10@BW, 1x10@10kgs, 1x10@20kgs, 1x8@32kgs, 1x8@40kgs

Unilat DB calf raise: 2xF/leg@25kgs, 1xF/leg@15kgs (25-30 for 25kgs, 15-20 for 15kgs)

Squat was pretty easy today, I probably should have just jumped straight to 150kgs x 3. Will go for that next time hopefully. The GHR is getting kind of difficult to load now. Holding 2x20kg plates for the 40kg set. But I'm getting stronger at it which is the main thing.

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #409 on: September 17, 2012, 05:06:23 am »
0
I guess you do the GHR using a machine, right?

Natural GHRs using 40 additional kg would be kinda beast.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #410 on: September 17, 2012, 09:16:45 pm »
0
I guess you do the GHR using a machine, right?

Natural GHRs using 40 additional kg would be kinda beast.

Hah, no way, that would be hard as hell. I use something that looks like this (not exactly the same but near enough):


Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #411 on: September 18, 2012, 07:02:01 am »
0
Never EVER seen a GHR machine in Romania.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #412 on: September 19, 2012, 08:03:12 pm »
+2
Well playing basketball two nights ago I think I got a little knock to the medial side of my knee, and after the game I noticed I had a bit of pain in the lateral side when straightening my leg fully. So I didn't squat yesterday and just iced it every 3-4 hours. It was pretty stiff but not that sore.

Today it's pretty much back to normal (prob 90%), I won't squat until the weekend though just to make sure it's 100%. I think it's just a minor LCL strain. It was annoying though because I'd just gotten into a rhythm with 3x/week squatting and felt like I was making some improvement. I think I just have to stop playing basketball! I was trying not to play too aggressive and just take it easy, but still, you can't control other people's movements unfortunately.

On the plus side, I allowed myself to have one DSVJ during warmups and I got quite high, definitely at PR level. I had that great adrenaline boost because it was a finals game and we warmed up for 20 mins or so, I really wish I could harness that more often!

If anything, it's good to have a little reminder that I'm not invincible and to really focus on strengthening all parts of the leg, especially the hamstrings at both ends. I think I'll add in a knee flexion exercise like leg curls 2x a week to make sure the bottom end of the hamstrings is getting well developed.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #413 on: September 20, 2012, 12:34:05 am »
+1
Gym:

TKEs on leg extension: 3x20/leg@light weight

Leg curls: 3x20/leg@light weight

Calf raise machine (DL so as to not put weight on left knee): 1x40@40kgs, 2x30-35@50kgs, 1x20@30kgs

Light squats: 3x6@bar weight

Core, massive foam roll/stretch

Very light session just to get some blood flow going around the legs. Knee felt fine throughout, prob could have done squats but there's no need to rush it. I'll see how it feels on the weekend, write this week off and hopefully just start again next week.

LBSS

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Re: acole14's journal - DUNK OR DIE
« Reply #414 on: September 20, 2012, 09:44:05 am »
+1
Gym:

TKEs on leg extension: 3x20/leg@light weight

Leg curls: 3x20/leg@light weight

Calf raise machine (DL so as to not put weight on left knee): 1x40@40kgs, 2x30-35@50kgs, 1x20@30kgs

Light squats: 3x6@bar weight

Core, massive foam roll/stretch

Very light session just to get some blood flow going around the legs. Knee felt fine throughout, prob could have done squats but there's no need to rush it. I'll see how it feels on the weekend, write this week off and hopefully just start again next week.

CORRECT. somebody get hyperdunk in here to read that.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #415 on: September 20, 2012, 09:17:09 pm »
0
Gym:

TKEs on leg extension: 3x20/leg@light weight

Leg curls: 3x20/leg@light weight

Calf raise machine (DL so as to not put weight on left knee): 1x40@40kgs, 2x30-35@50kgs, 1x20@30kgs

Light squats: 3x6@bar weight

Core, massive foam roll/stretch

Very light session just to get some blood flow going around the legs. Knee felt fine throughout, prob could have done squats but there's no need to rush it. I'll see how it feels on the weekend, write this week off and hopefully just start again next week.

CORRECT. somebody get hyperdunk in here to read that.

LOL, he needs all the help he can get.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #416 on: September 21, 2012, 02:45:24 am »
0
Gym:

Foam roll/stretch warmup

TKEs on leg ext: 3x25/leg@light weight

Leg curls: 3x25-30@ light weight

DB DL Calf raise: 1x20@40kgs, 1x20@50kgs, 1x20@60kgs, 1x20@80kgs

Bench: 1x6@60kgs, 1x8@90kgs like a BOSS  :headbang:, 1x5@90kgs

Light RDLs: 3x6-8@40kgs

I do not know how my bench has stayed around 115kgs 1RM. My upper body has definitely got a bit smaller over this year because I've done less UB work. Not complaining though.

seifullaah73

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Re: acole14's journal - DUNK OR DIE
« Reply #417 on: September 21, 2012, 05:25:42 am »
0
we can continue on your journal,  :highfive:.

so to my question:

Quote
sorry adarq last time, unless they reply then i have to .... erm .. reply back.

So T0DDDAy
i contacted the local track and they have training tuesday and thursdays 6:30 pm to 7:00 pm

my routine is the following:

day 1 & 3: upper body
day 2 & 4: lower body
day 7: speed work

any way i can combine the training meets with my hypertrophy workout so i don't over train.

thanks
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

vag

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Re: acole14's journal - DUNK OR DIE
« Reply #418 on: September 21, 2012, 05:50:18 am »
+2

DB DL Calf raise: 1x20@40kgs, 1x20@50kgs, 1x20@60kgs, 1x20@80kgs


I am trying to imagine a way to do bilateral calf raises with dumbells and i can't, please elaborate! :D



we can continue on your journal,  :highfive:.

Hey , i had this wild idea, you could take the discussion about your personal training to...

here it comes...

wait for it...

to YOUR journal!!!
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #419 on: September 21, 2012, 09:26:57 am »
0

DB DL Calf raise: 1x20@40kgs, 1x20@50kgs, 1x20@60kgs, 1x20@80kgs

I am trying to imagine a way to do bilateral calf raises with dumbells and i can't, please elaborate! :D


Ha, I thought maybe someone would ask that. Dumbbell in both hands (so for 40kgs 2x20kgs), I do them with a step to get full ROM, and to balance I put a small size swiss ball between me and the wall facing me. It was awkward as shit, the calf raise machine was out of order but didn't want to do them unilat because of my left knee, so I improvised.

we can continue on your journal,  :highfive:.

so to my question:

Quote
sorry adarq last time, unless they reply then i have to .... erm .. reply back.

So T0DDDAy
i contacted the local track and they have training tuesday and thursdays 6:30 pm to 7:00 pm

my routine is the following:

day 1 & 3: upper body
day 2 & 4: lower body
day 7: speed work

any way i can combine the training meets with my hypertrophy workout so i don't over train.

thanks

I don't think you have to worry too much about overtraining. I think a lot of people don't even really know what it is to be overtrained (I've never felt like I was overtrained, even when doing 4-5x sessions a week).

I've said this before somewhere but I really think you fall into the "overanalyser" category. It's great to be well-read and thinking about the technical side of sprinting but in practice you just need to start simple, and move onto different training exercises and intensities as you develop. 

By trying to do too much too soon, you'll be missing out on those easy beginner gains. Also, you probably won't get anything out of the advanced stuff anyway because you won't be ready for it both physically and mentally (this is what I've been told by Australian national level sprint coaches when I was a junior).

For instance, when I started properly training for sprints, the first thing my coach got me to do was to warm up, then do 3x100m, aiming to try and get a faster time in each one. Then he told me to cool down, stretch, and go home! What I'm saying is, he didn't make me do weighted sled drags, depth jumps from 30'' and top it off with a few Olympic lifts. He just let me try and figure out for myself how to make my body move faster without overcomplicating things.

Contacting the local track club is probably the smartest thing you've done since starting training (assuming it's a quality club with decent coaches). You should really benefit from good coaching. Again, I wouldn't worry too much about overtraining, but I'd just cut down your weights days and plan around the track club meets. They should be the priority for you over any hypertrophy work for the short-term (2-3 months). Then when you start competing for awhile and getting reliable times, you can evaluate where you need to improve.