Author Topic: AGC's journal  (Read 291691 times)

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Mikey

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Re: acole14's journal - DUNK OR DIE
« Reply #720 on: September 23, 2013, 03:18:49 am »
0
Nice :highfive:
"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 #721 on: September 23, 2013, 06:55:02 am »
+1
Nice :highfive:

I hope you're talking about joining the club and not my knee haha!

Seriously though, now that there's a decent number of guys here competing (you me avishek todday seifuullaah, maybe LBSS if he's interested in branching out a bit), we should start a times thread to keep track of where everyone is. The site's great obviously but one thing it's lacking is a bit of competitive spirit. Having a bit of incentive to improve on the leader's board would be fun. Everyone could use some extra motivation to keep improving!

Edit: Actually I don't see why we can't bring back something like this for the new generation of adarq.org'ers: 

http://www.adarq.org/strength-power-reactivity-speed-discussion/rankings-ii/

Would be cool to have all measurables on there, SVJ, RVJ, broad jump, 30m/40y/60m/100m/200m/400m, as well as the big three (squat, DL, bench). If enough people are interested then it would be good to have something like that going again. Maybe have it stickied in the progress journals section so people can access it easier.
« Last Edit: September 23, 2013, 07:04:25 am by acole14 »

Mikey

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Re: acole14's journal - DUNK OR DIE
« Reply #722 on: September 23, 2013, 07:08:47 am »
0
Nice :highfive:

I hope you're talking about joining the club and not my knee haha!

Seriously though, now that there's a decent number of guys here competing (you me avishek todday seifuullaah, maybe LBSS if he's interested in branching out a bit), we should start a times thread to keep track of where everyone is. The site's great obviously but one thing it's lacking is a bit of competitive spirit. Having a bit of incentive to improve on the leader's board would be fun. Everyone could use some extra motivation to keep improving!

Yeah I was talking about you competing in track :P

That's a great idea with the times thread. We could have a couple of categories, such as an electronic one that consists of 60, 100, and 200. Than have a hand time one of 30, 60, 100, 200, 400 or whatever. We could also include times of season bests and personal bests. Than people just update their results generally and the page gets updated once people break their PBs or SBs etc. Than have the names ranked by fastest times or something. 
E.g Layout

                           ELECTRONIC
                          Distance- 60m
Name     Personal Best       Season Best
ranked by times

                         Distance- 100m
Name     Personal Best       Season Best
ranked by times


                         Distance- 200m
Name     Personal Best       Season Best
ranked by times

Edit- Just seen you updated the post. The Nightfly style layout is cool as well. If you start a thread I'm keen!

« Last Edit: September 23, 2013, 07:14:04 am by Mutumbo000 »
"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 #723 on: September 23, 2013, 07:29:54 am »
0
Nice :highfive:

I hope you're talking about joining the club and not my knee haha!

Seriously though, now that there's a decent number of guys here competing (you me avishek todday seifuullaah, maybe LBSS if he's interested in branching out a bit), we should start a times thread to keep track of where everyone is. The site's great obviously but one thing it's lacking is a bit of competitive spirit. Having a bit of incentive to improve on the leader's board would be fun. Everyone could use some extra motivation to keep improving!

Yeah I was talking about you competing in track :P

That's a great idea with the times thread. We could have a couple of categories, such as an electronic one that consists of 60, 100, and 200. Than have a hand time one of 30, 60, 100, 200, 400 or whatever. We could also include times of season bests and personal bests. Than people just update their results generally and the page gets updated once people break their PBs or SBs etc. Than have the names ranked by fastest times or something. 
E.g Layout

                           ELECTRONIC
                          Distance- 60m
Name     Personal Best       Season Best
ranked by times

                         Distance- 100m
Name     Personal Best       Season Best
ranked by times


                         Distance- 200m
Name     Personal Best       Season Best
ranked by times

Edit- Just seen you updated the post. The Nightfly style layout is cool as well. If you start a thread I'm keen!

Sweet, let's do it. I'll make a thread now. Hopefully  people will actually use it! Haha.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #724 on: September 25, 2013, 03:12:40 am »
+1
Had a good session yesterday with the deep tissue guy. Apparently my left leg is slightly longer than my right and that could explain a lot of the shit that's happened to me. I had really tight hip flexors on my right side, a definite abductor and VMO discrepancy between left and right, and some pretty bad knots in my lower back, glutes and right vastus muscles. Even though I foam roll and stretch every night (plus during gym sessions), this stuff just builds up I guess. Therapist gave me some new stuff to do, I think I just need to go more often than once every 6 months lol. My knee feels fine today though. It improved a lot over yesterday so I think it was just sore from other muscles pulling on it. Pretty sore today overall though from the session.

Gym:

Foam roll warmup/activation

Jump squats: 5x2@15kgs (20 sec rest between reps, 2 mins between sets)

Squat: warmup, 1x6@60kgs, 3x3@120kgs (was supposed to be 140kgs but decided to take off 20kgs today because of knee, it felt heavy enough anyway)

5 SVJs - all around ~33-34''

Quick UB and core

<a href="http://www.youtube.com/watch?v=-6ahjmft6EQ" target="_blank">http://www.youtube.com/watch?v=-6ahjmft6EQ</a>

My squats looked not so good today. A bit more buttwink than usual and I definitely fell forward a bit on the second rep. I think that's due to a bit of overall muscular fatigue in back and legs from yesterday. SVJs weren't too bad. I did a quick frame count for the hangtime calc and freaked out a bit because I was only getting 16 frames, which gave me a 13'' jump  :huh: . But then I realised my phone only shoots 19fps  :uhhhfacepalm:

BW: 77.5kgs

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #725 on: September 28, 2013, 06:43:19 am »
0
Track:

Warmup

4x50m

2x150m

1x100m (12.4ht)

2x5-6 DL bounds

Then went to the gym and just did some random UB and core

BW: 78kgs (getting fat  :huh: )

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #726 on: September 30, 2013, 11:18:36 pm »
0
Gym:

Foam roll warmup/activation

Depth jumps: 8x1 (1 min rest between sets)

Plate swing: 1x8@5kgs, 1x8@10kgs, 1x9@15kgs

RDL (focus on fast bar speed): warmup, 1x3@100kgs, 3x3@120kgs

UB, core

BW: 77.7kgs

<a href="http://www.youtube.com/watch?v=7uqVRz6wyY8" target="_blank">http://www.youtube.com/watch?v=7uqVRz6wyY8</a>

Pretty good session right here. RDLs felt pretty fast. I'm being very cautious with depth jumps this time around. Doing what Joel Smith suggests and just doing a large set with decent rest between reps. I think they look OK, could definitely work on them though.

LBSS

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Re: acole14's journal - DUNK OR DIE
« Reply #727 on: September 30, 2013, 11:28:05 pm »
0
good lord what are you doing on the plate swings? why are you bending over so far? swings are generally meant to be a hip exercise as far as i know.
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 #728 on: October 01, 2013, 12:17:50 am »
0
good lord what are you doing on the plate swings? why are you bending over so far? swings are generally meant to be a hip exercise as far as i know.

It is pretty extreme  :) . The heavier weight was kind of pulling me forward a bit more than usual. But I still got a great hip extension and glute drive so I don't think it's a big deal. I generally try and do them like this:

<a href="http://www.youtube.com/watch?v=5lzigB2S7h0" target="_blank">http://www.youtube.com/watch?v=5lzigB2S7h0</a>

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #729 on: October 01, 2013, 08:00:06 am »
0
Why do you get the plate all the way over the head... you're losing a lot of hip tension doing that.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #730 on: October 02, 2013, 12:42:00 am »
0
Why do you get the plate all the way over the head... you're losing a lot of hip tension doing that.

I'm not lifting the plate high like that. That the natural arc it follows from the power of the hip extension. Why is hip tension that important in this circumstance?

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #731 on: October 02, 2013, 07:09:56 am »
0
I don't get what you say.

LBSS

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Re: acole14's journal - DUNK OR DIE
« Reply #732 on: October 02, 2013, 08:55:00 am »
0
two further thoughts about swinging the plate that high:

1. i know you say you're getting good hip snap but it looks very much like you're loading your low back at the expense of loading your hamstrings. you're doing A instead of B below

      _____O                     O
     |                               /
     |                             /
     |_                            \
                                     \
           A                         /_
                                                             
                                    B

god those are awful diagrams. i'll try to do a better version later.

2. my n=1 with swings is that when i make an active effort to arrest the weight at about eye height the whole exercise is crisper and more explosive.
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

Joe

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Re: acole14's journal - DUNK OR DIE
« Reply #733 on: October 02, 2013, 08:56:37 am »
+1
^^^ Dan John and Pavel, who know a thing or two about swings, are pretty adamant that actively pulling the bell/plate down when it reaches head height is necessary for correct form.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #734 on: October 03, 2013, 09:39:25 am »
+1
OK thanks everyone, message received and understood. I should state again that I generally don't do them exactly like that. I try to do them as in the JS vid above usually. As I mentioned to LBSS, it was an awkward setup with a plate instead of a KB. I didn't think such a big deal if it goes overhead (I read the article below on american vs russian swing differences) but if Pavel says head level is optimal, then head level is probably optimal!

http://www.crossfitinvictus.com/must-read-posts/the-great-kettlebell-swing-debate/


Gym:

Foam roll warmup/activation/dynamic warmup

Squat jump: 5x2@15kgs

5 SVJs, best ~33-34''

Squat: warmup, 1x3@100kgs, 2x3@130kgs, 2x3@100kgs (CAT)

<a href="http://www.youtube.com/watch?v=yUceMFqqWf4" target="_blank">http://www.youtube.com/watch?v=yUceMFqqWf4</a>

The squats felt way stronger this week but my knee twinged just a little bit coming up on the last rep of the second set. I decided to to 2x3@100kgs explosively instead of last set of 130kgs. It feels fine now.

UB, core

BW:77.7kgs

Cool SVJ pic. I put the camera almost at roof level but it's still hard to tell where I am. Need to jump at a ring!