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Author Topic: AGC's journal  (Read 296680 times)

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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #600 on: May 03, 2013, 05:48:26 am »
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Why until you get 132.5x6?
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AGC

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acole14's journal - DUNK OR DIE
« Reply #601 on: May 03, 2013, 07:05:26 am »
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Quote from: Raptor on May 03, 2013, 05:48:26 am
Why until you get 132.5x6?

Cos it'll be a slightly over 2xBW squat at ~76kgs, a totally meaningless and artibrary ratio but it's something I want to achieve just to say I have done it and have decent strength levels. Once I've got it I'll start doing more vert-targeted stuff like in the good old days. Given I seem to be jumping pretty well atm anyway, no need to rush and do too much too soon.
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Mikey

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Re: acole14's journal - DUNK OR DIE
« Reply #602 on: May 03, 2013, 10:33:31 pm »
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132.5x6 would be slightly over 2x bodyweight if you were 66kg ;D
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"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #603 on: May 04, 2013, 12:07:59 am »
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Quote from: Mutumbo000 on May 03, 2013, 10:33:31 pm
132.5x6 would be slightly over 2x bodyweight if you were 66kg ;D

Haha yep, doing 2xBW for 6 reps would be rutgersdunker/Kingfish status.

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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #604 on: May 05, 2013, 09:09:19 pm »
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Gym:

Foam roll warmup/activation

4 max SVJs, highest was probably a little lower than last time, didn't hit the roof  :(

<a href="http://www.youtube.com/watch?v=3y89V95oIl0" target="_blank">http://www.youtube.com/watch?v=3y89V95oIl0</a>

Squat: Warmup, 2x8@105kgs, 2x8@100kgs --> average weight 102.5kgs, increased on last time

Chinups/pullups: 2x8 for each

BW: 76kgs

So I think short-term goals before moving onto an explosive/speed block will be 2x BW squat (132.5x6 @ 76kgs) and maybe try and get SVJ at confirmed 36'' (either via vertec or rim). That would mean I'd have a great base to try and get my RVJ around 40''.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #605 on: May 09, 2013, 02:41:04 am »
+1
Gym (quick session):

30 min foam roll/stretch

Calves: Standing calf machine (3x20-25@30kgs) // SL DB calf (2x20@25kgs)

BW: 76kgs

I felt guilty I hadn't been doing more calves. They're nice and sore today.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #606 on: May 10, 2013, 06:42:26 am »
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Gym:

Foam roll warmup/activation

Squat: Warmup, 1x8@75kgs, 1x6-7@127.5kgs, 1x5@75kgs

Bit of hyperextension and GHR (the old GHR had been missing for ages but the gym finally got a nice new one)

Random UB

BW: 76kgs

Felt good today. Had that annoying moment when you're halfway through your top set and realise you should have made the weight heavier cos it's slightly too easy  :huh: . I might have done 7 reps here, someone talked to me midway through the set and distracted me (fucking hate when that happens) so I did an extra rep in case I hadn't made 6

I think I might incorporate GHR again now the gym has a better one (easier on the knees). It's such a damn good exercise for hamstrings.
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entropy

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Re: acole14's journal - DUNK OR DIE
« Reply #607 on: May 10, 2013, 06:52:12 am »
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Tantalising close to that 150kg/2bw mark. Nice work!
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Goals: Cutting to 6-8% bodyfat

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #608 on: May 11, 2013, 03:58:33 am »
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Quote from: entropy on May 10, 2013, 06:52:12 am
Tantalising close to that 150kg/2bw mark. Nice work!

Thanks mate! Race you to 2.5x BW?  :D
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entropy

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Re: acole14's journal - DUNK OR DIE
« Reply #609 on: May 12, 2013, 04:34:49 am »
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You're on! I think my ceiling is probably much lower than 2.5x but if I can catch up and stay with you while you get there i'll end up much stronger indeed.
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Goals: Cutting to 6-8% bodyfat

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #610 on: May 12, 2013, 10:07:39 pm »
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Quote from: entropy on May 12, 2013, 04:34:49 am
You're on! I think my ceiling is probably much lower than 2.5x but if I can catch up and stay with you while you get there i'll end up much stronger indeed.

Haha yeah I don't think my ceiling is quite that high either - it would take a lot more commitment than what I'm giving now to reach it. But it's worth striving for something like that even if you don't reach it - keeps you motivated.

________________

Didn't squat/SVJ yesterday because I did this 4km fun-run thing, I didn't go very hard but it's been ages since I've run even half that distance so I didn't want to stress my already stressed legs further. Did my core class today and might squat tomorrow depending on how I feel.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #611 on: May 13, 2013, 08:04:36 pm »
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Gym:

Foam roll warmup/activation

Squat: Warmup, 4x8@80kgs --> still a bit fatigued from the 4km run the other day, kept it light but tried to speed up concentric

SL calf raise: 2x20/leg@25kgs, 1x20/leg@15kgs

Random UB/core stuff

BW: 76.5kgs
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #612 on: May 15, 2013, 04:11:19 am »
+1
Gym:

Foam roll warmup/activation

Squat: Warmup, 1x6@70kgs, 1x1@120kgs, 1x6@130kgs

Back ext: 3x8@BW

Pullups: 3x6

Chinups: 2x6

BW (morning): 76.3kgs

This gives me a 1.98xBW full squat, pretty happy with that.
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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #613 on: May 15, 2013, 04:19:27 am »
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The back extensions are hyperextensions?

I think they should really be named "hip extensions" because that's what they are.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #614 on: May 19, 2013, 07:21:28 am »
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Gym:

Foam roll warmup/activation

4 SVJs, highest:

<a href="http://www.youtube.com/watch?v=vM9D3wAjUeM" target="_blank">http://www.youtube.com/watch?v=vM9D3wAjUeM</a>

Squat: Warmup, 1x6@70kgs, 3x8@110kgs --> this was gonna be 4x8 but I was redlining on the last rep, nearly lost it. I think ME SVJs take it out of me a bit. 3x8@110kgs is still OK.

Calf: BB calf raise (2x10@70kgs) // SL DB calf: 1x15@/leg20kgs, 1x15/leg@10kgs

Random UB

BW: 75.7 (morning weigh)



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