Author Topic: Another Log  (Read 6165 times)

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lamp

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Another Log
« on: February 15, 2014, 07:45:45 am »
+3
Well I'm back.  I haven't posted here in years but have been training :).  Since I've been gone, I have played professional soccer in 2 countries overseas, but decided a few months ago to retire from the sport. Haven't looked back since.

I'll try to stay consistent about posting my log here again:

Current stats:

BW 205-210ish
Standing Vert 37
ATG squat: 345x3
Deadlift: 495x1

I think I'm going to try and compete in some track meets in the summer & next winter unattached.
My goals for the summer are:

405x3 squat
10ft broad jump
sub 4 electronic 30m
sub 3 electronic 20m

 

LBSS

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Re: Another Log
« Reply #1 on: February 15, 2014, 09:37:28 am »
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welcome back! jesus you got big. same nice standing vert, though, i see.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

lamp

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Re: Another Log
« Reply #2 on: February 15, 2014, 10:09:27 am »
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Ha ha yea, i have a pretty big frame so my current weight feels good, natural...not like i pushed for it or anything.
Just got back from the gym, here was today's session:

hip extension machine: 3x12 (40, 60, 80) to warmup

 :ibsquatting:
Full Squat: Bar x lots x4
95x3 all reps paused
135x3 all reps paused
185x3 all reps paused
225x3 2 reps paused
265x2 1 rep paused
285x2
305x2
325x1
345x1
355x3 :personal-record:
275x4 all reps paused
275x3 all reps paused

standing abs 3 sets of 15 reps @ 170lbs
back extension bwx12
+25x12
+45x12x2
bwx12

nice long stretch

lamp

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Re: Another Log
« Reply #3 on: February 15, 2014, 10:12:06 am »
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o yea, body weight was 208lbs.

also, what i'm doing:

squat 3x a week (tuesday, thursday, sat)

tuesday i do 5x5 paused (hard)
thursday i do 10 sets of 2 with light weight trying to accelerate it.
saturday is pr day, i try to set prs in 5 reps, 3 reps and 2 reps each successive week--today was a 3 rep pr day, next saturday i'll go for a double etc...

goal for next saturday is 365x2, we'll see about 375

lamp

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Re: Another Log
« Reply #4 on: February 15, 2014, 06:53:09 pm »
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PM workout:

power cleans: worked up to 185...all were a joke but i was frustrated with my technique (haven't done pcs in 6months) and stopped bc i didn't want to ingrain bad technique (6 months ago i was cleaning 235 at 185ish so this weight was easy) but my technique today was so frustrating: the 185 was practically a reverse curl

broad jump/ box jumps:

at my gym there's a landing 1m high and i was doing broad jumps on to it:

6 sets of 3 reps

farthest was 213.75cm (7 feet exactly)
didn't have a single one under 205cm


i'm going to use this for the time being: because of the height, it's a little easier on the body than just straight broad jumps.  It's a movement I really want to improve on as I always see a strong correlation between it and my linear speed (much more so than vert). If I can get it up to 10 feet, I should be flying.

lamp

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Re: Another Log
« Reply #5 on: February 16, 2014, 09:54:57 am »
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AM Workout:

neutral grip chins:

BWx8
+25x3
+35x3
+45x5
+45x4x5
BWx12

Incline Bench: 185x5x5 easy

Neutral grip chins: BWx8x5
(normally do lat pulldowns here but those are harder on my joints and idk i was just feeling chins ha)

some misc bb stuff for shoulders


lamp

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Re: Another Log
« Reply #6 on: February 16, 2014, 09:56:42 am »
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Another explanation for my structure:

I base what I do around the Charlie Francis style of alternating CNS intensive days with non-stressful days:

I'm doing jumps, sprints and heavy lb lifts 3x a week alternating with light upper body days & tempo 3x a week with one rest day.

lamp

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Re: Another Log
« Reply #7 on: February 17, 2014, 07:56:36 pm »
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yesterday PM: tempo runs ~70% 2 sets of 4x150m, did Trey Hardee's wallering around in between and at the end

http://www.youtube.com/watch?v=gOZfzBnRpuU

today i swam 500m easy

goal for tomorrow is 5x5 paused of 275...we'll see

lamp

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Re: Another Log
« Reply #8 on: February 19, 2014, 07:51:52 am »
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Yesterday AM:

Pause squats:

Barxlotsx3
95x3
135x3
185x3
225x2
255x2
275x5x5  ;D

back extensions & standing abs with the stack to finish


Yesterday PM:

15m  accels with sled: 3 sets of 6, 1 set with out sled
15m bounds 3 sets of 3

ChrisM

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Re: Another Log
« Reply #9 on: February 19, 2014, 08:46:01 am »
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Beast stats man! Do you have any vert goals to go with the track work?
Insert motivational quote here...

lamp

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Re: Another Log
« Reply #10 on: February 19, 2014, 06:05:28 pm »
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Thanks,

Yea I'd like to be at 40" from a standstill. For me I've found that as I try to lower my sprint times, my vert will also go up, but the opposite isn't the case. So, all my training is focused on horizontal power at the moment but I fully expect my vertical to rise concurrently.

LBSS

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Re: Another Log
« Reply #11 on: February 19, 2014, 06:24:45 pm »
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btw gonna tell us where you played now?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

lamp

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Re: Another Log
« Reply #12 on: February 19, 2014, 07:26:53 pm »
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Ha ha yea:

I was at a club in the Oberliga (5th division) in Germany for almost half a year--I signed a contract but never actually played in a game because I had played for a semi-pro team in the states and my registration was still tied to them. The German soccer federation mandated that I sit out until the winter transfer window. The club was doing badly  and the manager who signed me was sacked about a month before the window opened--a lot of players were going to be let go soon and as a non-contributing member of the team (and a foreigner as well), I saw the writing on the wall and left.

I came back to the US, played another season with a semi-pro team and had an opportunity come up to play in New Zealand. I went over there and played a season in the highest league there. There, I was a lot more successful-I was a starter for the team and scored a couple goals and led the team in assists.

Why did I leave? Mostly, I was homesick lol. There was also the fact that I always had various niggling things from playing soccer and I was just sick of it.

LoopieMclooperson

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Re: Another Log
« Reply #13 on: February 19, 2014, 11:52:37 pm »
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^^^^ Good stuff man. Glad to hear you pursued your sport to the next level. No regrets.

I can't imagine having to play at that level for a living. It has to be a punishing experience.
5'10"- 170lbs - 38 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

lamp

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Re: Another Log
« Reply #14 on: February 20, 2014, 06:31:09 pm »
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yea, it was tough. just a ton of overuse injuries and niggling things that never healed.

yesterday pm I did 2 sets of 5x 100 @ 60-70%, walkback recovery and wallering around between the sets and after.


today am:

cleans from pins in power rack:

up to 185x2, super easy, not too happy with my technique at the moment.
broad jumps onto ledge 6 sets of 3, all around 2 m in length, didn't break my pr from last time
rdls: 135x10
185x10
225x10
275x10
315x10

easy


tonight the plan is:

forward shot throw 6-8 sets of 2-3
box jumps (we'll see on these)
bounds 4 sets of 4x15m (a maybe as well)