Author Topic: AGC's journal  (Read 291442 times)

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seifullaah73

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Re: acole14's journal - DUNK OR DIE
« Reply #420 on: September 21, 2012, 02:17:18 pm »
-1

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!!!


I was getting excited as if you were going to tell me something useful.. but disappointed.  :uhhhfacepalm:

My journal is like a desert, 1% population no visitors.
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/

seifullaah73

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Re: acole14's journal - DUNK OR DIE
« Reply #421 on: September 21, 2012, 02:30:16 pm »
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.

I understand what you are saying but i wanted to concentrate on adding muscle mass increase my squat. I will definitely take the most out of the sprint training and make it a priority but i don't know if i will be able to cut down the weight days as i need them but will adjust accord to how i feel, i think my body will tell me if i am over training or not through signs of fatigue or something like that.

Thanks for the tip

« Last Edit: September 21, 2012, 03:05:08 pm by seifullaah73 »
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/

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #422 on: September 24, 2012, 02:07:10 am »
0
Knee feels 100% again so back to it.

Gym:

Squat (full): warmup, 1x3@120kgs, 2x3@140kgs, 1x4@147.5kgs

Again I probably should have just put 150kgs on the bar, 3 reps was easy enough so I did another. But happy that I'm slowly building up my full squat weight.

Unilat DB calf raise: 1x20/leg@20kgs, 2x20/leg@25kgs // Seated calf raise: 1x20@20kgs, 2x20@45kgs

GHR: 1x10@BW, 2x8-10@20kgs

Even though I was doing weight more last time, on reflection I think my form is a lot better with lighter weight. I felt the knee flexion bit a lot better as I was getting more of the ROM.

LBSS

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Re: acole14's journal - DUNK OR DIE
« Reply #423 on: September 24, 2012, 09:56:38 am »
+1

 1x4@147.5kgs


lol, this looked like a link to me so i clicked on it expecting to see video, but it was just firefox thinking "xxx@x.x" is an email address.
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 #424 on: September 27, 2012, 01:59:02 am »
0
I played basketball two nights ago against better judgement (it was an elimination game to put us in the grand final, which we won easily anyway) but luckily I pulled up mostly fine this time.

Gym:

Foam roll warmup

Glute/quad activation (glute bridges/TKEs w/ light weight 3x20)

Squat (full): warmup, 1x4@70kgs, 1x6@120kgs, 1x6@125kgs, 1x6@120kgs (+5kgs up from last time)

GHR: 1x10@BW, 2x6@20kgs, 1x10@BW

Unilat calf raise: 2x20/leg@20kgs // Seated calf raise: 1x20ish@25kgs, 2x20@50kgs

Military press: 1x8@25kgs, 1x8@15kgs, 1x8@25kgs, 1x8@15kgs

BW: 82.7kgs

Full squat is getting better in each session so far even with the dud week last week. Also, I feel the best approach for getting calves sore the next day at the moment is to just murder them two ways each session until I basically can't move them any more.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #425 on: September 29, 2012, 08:56:29 am »
0
Gym:

Foam roll warmup

Glute-ham/VMO Activation: Glute bridges and TKEs 3x20 light weight) --> gonna do these before squatting from now on

Squat: Warmup, 4x10@105kgs (+5kgs on last time), about 1m-1m30s rest between sets, made it a lot harder

BB DL calf raise: 3x20@60kgs // Seated calf raise: 1x25@20kgs, 1x20@45kgs, 2x20@55kgs

Core, stretch, that's all I had time to do

BW: 83.4kgs

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #426 on: September 30, 2012, 10:32:56 pm »
0
Really sore still in hams, glutes, VMO, basically all leg muscles from squatting. I guess I'm targeting the right areas though. My lower back was a bit sore as well, which isn't good - I think it's from too much GHR. I might cut down on it or just sub in reverse hypers + leg curls again. I've been getting little bruises on my kneecaps from the padding anyway (I saw that others have that problem as well).

Gym:

Foam roll warmup

Activation exercises: 3x10/leg SL glute briges (10s hold each), front and side planks for 30s, TKEs 3x20/leg@LW

Squat (full ATG): Warmup, 1x3@100kgs, 1x3@150kgs, 1x3@100kgs

Leg curls: 1x20@20kgs, 2x25@32kgs, 1x20@20kgs

Bench: 1x8@60kgs, 2x4-5@100kgs

Leg extension: 1x10@50kgs, 1x10@70kgs, 1x10@80kgs, 1x10@100kgs (that's as high as it goes lol)

BW: 83.7kgs

Even though I got 1x3@150kgs it felt pretty weak, hams and glutes weren't fully recovered from two days ago. I thought I would try the leg extension properly because when I came in last there was this group of bros making a big deal about doing 80kgs on the leg extension and getting all macho about it. It wasn't that hard lol.
« Last Edit: October 01, 2012, 12:35:26 am by acole14 »

entropy

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Re: acole14's journal - DUNK OR DIE
« Reply #427 on: September 30, 2012, 10:40:31 pm »
0
Nice lifts, dunno why I never saw your log before. Keep up the good work.
Goals: Cutting to 6-8% bodyfat

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #428 on: October 01, 2012, 10:58:55 pm »
0
Nice lifts, dunno why I never saw your log before. Keep up the good work.

Thanks mate! Keep up your good work.

seifullaah73

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Re: acole14's journal - DUNK OR DIE
« Reply #429 on: October 02, 2012, 03:28:43 am »
0
Hey

Nice work, i just need some help.

I finally managed to workout a routine what you and lbss said, then t0ddday suggested that it would be better to not do much weightlifting i.e. hypertrophy, this is what he recommended.

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity )

tempo work: 3 x 3 x 150m/ 90sec rest between & 5 minutes rest between (my understanding is that you want me to run 3 reps of 150m 90sec rest between, which is 1 set.

Q. what intensity should i be running at for the tempo?


Q. what days do i do the hill run?

Lower body = Squats and RDL
Upper = Pull ups and Dips

Speed endurance: timed 200m, 300m, 400m
400m is far i will probably get so tired at 300m, so this is what it feels like to do speed endurance training.

Q what is weight training mentioned for sunday friday, is that upper and lower combined, if so are they both lower intensity on friday and high intensity on thursday?

Q. what does it mean when it says low, moderate, high intensity, example please in terms of reps and sets? i understand LBSS's high volume low intensity an vice versa but not sure with this?

what do you think of the program as a whole.

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/

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #430 on: October 02, 2012, 07:47:47 am »
0
I swear you're the most overanalyzing guy on this forum at this point.

vag

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Re: acole14's journal - DUNK OR DIE
« Reply #431 on: October 02, 2012, 08:11:02 am »
0
I swear you're the most overanalyzing guy on this forum at this point.

That would be entropy, he is the king and he knows it.
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?

LBSS

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Re: acole14's journal - DUNK OR DIE
« Reply #432 on: October 02, 2012, 09:30:50 am »
0
I swear you're the most overanalyzing guy on this forum at this point.

That would be entropy, he is the king and he knows it.

yeah but he does it for himself.
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

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #433 on: October 02, 2012, 10:18:53 am »
0
I swear you're the most overanalyzing guy on this forum at this point.

That would be entropy, he is the king and he knows it.

yeah but he does it for himself.

They both need to take it from me: the "former" king of overanalysis - it doesn't worth it, especially at our level. Yes of course you need to think about stuff, you need to be smarter than the naturally genetic freak since programming is going to be a bit more important, but still... don't lose the big picture.

You're going to come back after some time and end up with a very simple routine and think "what it took me so long to come up with this?!" like the JackM split for example.

But if you're passionate about it then it's cool being a bit of a overanalyser.

seifullaah73

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Re: acole14's journal - DUNK OR DIE
« Reply #434 on: October 02, 2012, 10:47:06 am »
0
Can't help it, i want to make sure i am doing it right.
what if i did something wrong and then .... i gain nothing  :o
a habit i hope to get rid of once i understand how you guys can create a workout without thinking too much into it
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/