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Members Area => Progress Journals & Experimental Routines => Topic started by: fast does lie on March 10, 2012, 09:36:12 pm

Title: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on March 10, 2012, 09:36:12 pm
Goals: 40 svj, then work on 46 in rvj off 1 or 2, 40 yard dash

Age: 34

Height: 5'9

Weight: 214

Body fat: 98%

Squat: full squat paused 365 PR a few years ago though at 187 lb

Deadlift: 315 don't do it much

SVJ: 27in

Sleep schedule
: Gettign better and more consistent

Race: chinese mountainous asian descent

Athletic history: played aau bball a lil up to age 15.  Quit basketball for a long time and gained lots of weight (from 130 lb to 185 lbs).

Health history: Conditioning getting better. 

Injuries: a little bit of knee soreness/tendonitis, shin splints, flaring meniscus...

Body type:  I've gained a lot of mass/fat lately.  My squat went from 240 to 280 in about 3-4 weeks.  And I have stopped doing any type of cardio and bball in the last 5-6 weeks.  I also started to do upper body work outs after my rib heeled.  So weight went from 158 to 170.



Diet: lots of food

Short term: i plan on continuing the 3 sets of 5 rep work out and adding 5 lb every time.  Also plan on cutting the cals and upping the cardio to cut and get more agile for upcoming bball tournament and school bball workouts.




Title: Re: back from the graveyard... any help would be greatly appreciated
Post by: creativelyric on March 11, 2012, 12:07:46 am
I'd still squat and include a GHR, even with tendonitis. Strong hamstrings can protect the knee.

Of course, if it's really painful, you might have to rest a little until it's gone or at more manageable levels. Make sure to stretch / foam roll, especially the IT band.
Title: Re: back from the graveyard... any help would be greatly appreciated
Post by: fast does lie on March 15, 2012, 05:05:02 am
I'd still squat and include a GHR, even with tendonitis. Strong hamstrings can protect the knee.

Of course, if it's really painful, you might have to rest a little until it's gone or at more manageable levels. Make sure to stretch / foam roll, especially the IT band.

Thanks, advice taken.

3/12

Squats  15x100 (machine squat as warmup) 15x 120 (machine, warmup)

real squats-

20 x 65lbs, 15x95lbs, 10x 135lbs, 7x155lbs, 4x185lbs

2x 30 reverse calf raises.

3/14

basketball game 1 hr
Title: Re: back from the graveyard... any help would be greatly appreciated
Post by: fast does lie on March 31, 2012, 11:54:55 am
weight 160

reach 7'6 with shoes

can touch top of rubber foam on back board prob 4 in away from rim. so 26 in vertical

squat - 195 lb x 2

still got some shin pain and knee pain after extensive pick up games (prob jumper's knee and shin splint)

deadline to basketball tryouts: 5-6 months for NAIA division 2. 

where to go next?  goals: dunk

age: 27
Title: Re: back from the graveyard... any help would be greatly appreciated
Post by: Daballa100 on April 01, 2012, 10:38:46 am
Here some of my advice if you want it:

That 7 months may have actually done good for you, because it seems like your vert numbers haven't really dropped.  That said, you still took 7 months off, so I would work slowly back in.

1) Keep playing basketball, but definitely cut down the volume, because you'll be playing more and more as the season/tryouts get closer.  You don't want to peak in the middle of your training.

2)  Do more GPP work.  I don't know the specifics of your jumper's knee, but if 7 months of rest didn't do anything for it, you should definitely do more GPP.  That means for the first 2 months now, your warm-ups should be longer, including lots of lunges, squats, Cossack squats, glute activation work, etc.  You should also try to get some extra GPP work in on days you don't workout.

3)  More posterior chain work.  This means when you squat, go FULL, calves touching hamstrings.  I know that seems counter-intuitive to your jumper's knee, but going full will get way more hamstring activation.  If you find that your knees go too far past your toes(not necessarily a bad thing, but can aggravate bad knees) then try pushing your knees out to the sides when you squat.  This is kind of like Mark Rippetoe's squat style, but I would still keep a high bar position.

Ditto on GHRs and other PC exercises like Romanian deadlifts.

4)  Ease into training with a linear periodization type of  method.  That is, go for lighter weight higher reps now, and then get progressively heavier as the season approaches.  This will be ideal if you're doing more GPP in the beginning.

5)  MORE soft tissue work/stretching.  Like what creativelyric said, IT band/TFL are very important.  Basketball is a game where you almost never exceed 90 degrees of hip flexion.  This means that your psoas major is almost never used for hip flexion, and muscles that are supposed to be used as synergists in hip flexion have to pick up the slack.  That would be your stuff like TFL, Illiacus, etc.  They will get tight as hell from the work.  I would go further than just a foam roller, and use a lacrosse ball or other harder massaging implements.  Go to mobilitywod.com they have some good ideas on this kind of stuff.

Don't ignore your quads either, rectus femoris stretching plus massaging for the quads goes a long way.  Work on your calves/achilles tendon too if you wear high tops.

Title: Re: back from the graveyard... any help would be greatly appreciated
Post by: fast does lie on April 05, 2012, 08:20:01 pm
I'd still squat and include a GHR, even with tendonitis. Strong hamstrings can protect the knee.

Of course, if it's really painful, you might have to rest a little until it's gone or at more manageable levels. Make sure to stretch / foam roll, especially the IT band.

I couldn't find ghr machine, so I've been doing leg curls, seems to be helping knees.  great advice, thanks.
Title: Re: back from the graveyard... any help would be greatly appreciated
Post by: fast does lie on April 05, 2012, 08:33:05 pm
Here some of my advice if you want it:

That 7 months may have actually done good for you, because it seems like your vert numbers haven't really dropped.  That said, you still took 7 months off, so I would work slowly back in.

1) Keep playing basketball, but definitely cut down the volume, because you'll be playing more and more as the season/tryouts get closer.  You don't want to peak in the middle of your training.

2)  Do more GPP work.  I don't know the specifics of your jumper's knee, but if 7 months of rest didn't do anything for it, you should definitely do more GPP.  That means for the first 2 months now, your warm-ups should be longer, including lots of lunges, squats, Cossack squats, glute activation work, etc.  You should also try to get some extra GPP work in on days you don't workout.

3)  More posterior chain work.  This means when you squat, go FULL, calves touching hamstrings.  I know that seems counter-intuitive to your jumper's knee, but going full will get way more hamstring activation.  If you find that your knees go too far past your toes(not necessarily a bad thing, but can aggravate bad knees) then try pushing your knees out to the sides when you squat.  This is kind of like Mark Rippetoe's squat style, but I would still keep a high bar position.

Ditto on GHRs and other PC exercises like Romanian deadlifts.

4)  Ease into training with a linear periodization type of  method.  That is, go for lighter weight higher reps now, and then get progressively heavier as the season approaches.  This will be ideal if you're doing more GPP in the beginning.

5)  MORE soft tissue work/stretching.  Like what creativelyric said, IT band/TFL are very important.  Basketball is a game where you almost never exceed 90 degrees of hip flexion.  This means that your psoas major is almost never used for hip flexion, and muscles that are supposed to be used as synergists in hip flexion have to pick up the slack.  That would be your stuff like TFL, Illiacus, etc.  They will get tight as hell from the work.  I would go further than just a foam roller, and use a lacrosse ball or other harder massaging implements.  Go to mobilitywod.com they have some good ideas on this kind of stuff.

Don't ignore your quads either, rectus femoris stretching plus massaging for the quads goes a long way.  Work on your calves/achilles tendon too if you wear high tops.



Thanks for all this enlightening info.  I got jumper's knee or tendinitis recently from over use i'm guessing, I've never had knee tendinitis prior to the 7 month layoff.  My only other nagging injury is this pain in my right shin.  I think it is shin splint, but it has been bothering me last year during intense bball season (not 7 month layoff time though).  I just hope it's not a bone spur and just posterior shin splint. 

Title: Re: from fat boy midget to dunking...
Post by: fast does lie on April 11, 2012, 02:13:32 am
Been lacking in journals here is last month:

3/10

machine squat 10x120 10x160 7x180 5x 240

hydro plyometrics/swimming for 45 min

3/17

deadlift just to get form right 10x 95, 10x 135

3/24

squat 20x 95, 15x 115, 10x 135, 7x 155, 4x185   Form still sucks, not going parallel, back arching wrong way

4/2

squat 20x 95, 10x135, 10x135, form much better, going almost parallel, doing wide stance much easier and back is better.  also bar is lower on back but it is hurting my shoulder joints

4/9
squat same as 4/2, just trying to get form right

I have also been doing some leg curls to strengthen knees, can't really do a proper GHR yet.

I have been running games about 3 times per week (was running 5 times a week), have some shin splints, and knees r feeling better from soreness/minor pain

have also been doing some other workouts such as seated calf raises and reverse calf raises (heel raises?)

Also did lunges for 2 sessions.  with 60 lbs.  Did about 3x10 reps.

Am contemplating whether I should incorporate some type of plyo or should i wait for weight/fat% to go down and knees to get better?
Title: Re: back from graveyard... motivated!
Post by: fast does lie on April 12, 2012, 04:10:12 am
4/12  3AM  I am about to go to the gym which opens at 5 AM for an intense morning training of hydro and weight and some bike.

A few questions-- Having had a drug/nicotine/alcohol problem in the past (which I have thankfully beat) how bad of an effect would that have on my bone density, muscles, tendons and current development?

Also, I have decent legs to torso ratio and decent waist length, however, being asian would that still put me at an disadvantage athletically speaking compared to an african american of the same physique.  I ask bc part of the reason some asians are disadvantaged is bc their legs to torso ratio is bad.

Finished training:

Warm up in sauna and stretching- 20 min

Did some dribbling drills with 2 balls, 4 full court sprints and some shooting - 1 hour

Squat
95 x 15, 115 x 15, 135 x 10, 155 x 7

V-squat
115 x 10

Seated leg curls (alternating right and left leg)
10 x 30, 10 x 50 x 2, could not do pull of 70 lb (either leg)

I am not doing regular leg curls bc I bruised a rib and it hurts to lie on my chest.

seated calf raises
20 x 70, 15 x 90, 12 x 115

reverse calf raises (off ledge)
50 x body weight, 30 x body weight (exhaustion)

weight- 161


Title: Re: back from graveyard... motivated!
Post by: fast does lie on April 14, 2012, 09:53:25 pm
4/14

Squat (practice form)

65lb x 20, 95lb x 20

Sauna/spa/pool therapy (45 min)

Tested Vertical- 3 step vertical ~ 26 in

Weight- 161

body fat- 17-19%


Title: Re: back from graveyard... motivated!
Post by: Dreyth on April 14, 2012, 10:18:01 pm
what's a V squat?
Title: Re: back from graveyard... motivated!
Post by: fast does lie on April 15, 2012, 01:57:54 am
what's a V squat?

(http://www.lifefitness.com/static/cms_workspace/products/commercial/hammerstrength/plateloaded/lowerbodytorso/CS-HSPL_PLVSQ-hero.png)

i think out of all the machine squats available, this is the most effective.  I try to incorporate this bc i cant seem to go ATG with good form without doing a super wide stance.  I've been practicing flexibility though.
Title: Re: back from graveyard... motivated!
Post by: Raptor on April 15, 2012, 08:01:54 am
Rotate your feet externally.
Title: Re: back from graveyard... motivated!
Post by: fast does lie on April 15, 2012, 04:31:47 pm
Rotate your feet externally.

i see, but then that would make my knees a bit inward, since i think i have a lil bit of pronated knees perhaps bc i used to play bball 5 days a week while being heavily overweight.
Title: Re: back from graveyard... motivated!
Post by: Daballa100 on April 15, 2012, 05:53:36 pm
Rotate your feet externally.

i see, but then that would make my knees a bit inward, since i think i have a lil bit of pronated knees perhaps bc i used to play bball 5 days a week while being heavily overweight.

More importantly, you need to shove your knees out.  Not necessarily pointing your toes out, although many people prefer squatting that way, because it cues the knees out. 

With the knee pain you have though, I probably wouldn't go with the toes out unless you have good control of you hips.

Try doing some light goblet squats in your warm up.  I've never done squats on a machine like that, but you could probably replace that with heavy goblet squats.

http://www.youtube.com/watch?v=PKmrXTx6jZs

These will definitely help your depth, as they're much easier to get depth on than even bodyweight squats.  Ben Bruno is using a pretty wide stance here, no need to use one this wide, just go with what you're comfortable with.


Then work your way up to front squats, and then overhead squats.

So basically slowly work your way from:

Goblet -> Front -> Overhead

Give that a shot, with some foam rolling/stretching.  You'll hit good depth in no time.
Title: Re: back from graveyard... motivated!
Post by: fast does lie on April 16, 2012, 02:39:59 am
Rotate your feet externally.

i see, but then that would make my knees a bit inward, since i think i have a lil bit of pronated knees perhaps bc i used to play bball 5 days a week while being heavily overweight.

More importantly, you need to shove your knees out.  Not necessarily pointing your toes out, although many people prefer squatting that way, because it cues the knees out. 

With the knee pain you have though, I probably wouldn't go with the toes out unless you have good control of you hips.

Try doing some light goblet squats in your warm up.  I've never done squats on a machine like that, but you could probably replace that with heavy goblet squats.

http://www.youtube.com/watch?v=PKmrXTx6jZs

These will definitely help your depth, as they're much easier to get depth on than even bodyweight squats.  Ben Bruno is using a pretty wide stance here, no need to use one this wide, just go with what you're comfortable with.


Then work your way up to front squats, and then overhead squats.

So basically slowly work your way from:

Goblet -> Front -> Overhead

Give that a shot, with some foam rolling/stretching.  You'll hit good depth in no time.

Is he purposely placing his heels over the mat?
Title: Re: back from graveyard... motivated!
Post by: fast does lie on April 16, 2012, 09:35:05 am
4/16

notes- ankle sprained on 4/14 from bball.  minor, but seems to be a little bit of minor pain on heel but ankle is just a little tender.

Tried playing full court ball for 20 min, had to quit b/c heel discomfort on sprained ankle, but ankle itself felt no discomfort.

Squat [65 x 15] [95 x 10] [135 x 10] [155 x 7 x 2] [175 x 5]

Deadlift [95 x 10 x 2] [135 x 10 x 2]

weight - 158



Title: Re: back from graveyard... motivated!
Post by: LBSS on April 16, 2012, 10:09:59 am


Is he purposely placing his heels over the mat?

yes. elevating your heels also helps with depth.
Title: Re: back from graveyard... motivated!
Post by: fast does lie on April 16, 2012, 06:03:28 pm
4/16 afternoon session

Free motion machine squat [140 x 10] [180 x 7] [240 x 2] [280 x 2]

Rows [90 x 10] [105 x 10] [120 x 8]

Leg curls single leg [30 x 10] [50 x 10] [40 x 10]

Title: Re: back from graveyard... motivated!
Post by: Daballa100 on April 16, 2012, 09:08:14 pm


Is he purposely placing his heels over the mat?

yes. elevating your heels also helps with depth.

Yup, helps if you don't have olympic lifting shoes, or any good shoes with a heel.
Title: Re: back from graveyard... motivated!
Post by: fast does lie on April 17, 2012, 09:57:41 am
4/17 5:30 AM

20 min warm up - sauna and stretch

Medicine ball training with 8.8 lbs and 11 lbs - chest passes, overhead throws, shots, figure 8s, etc. 45 min

Hydrotherapy and spa - 40 min

weight- 157 lbs

*wrist started to get very sore from medicine ball drills.
Title: Re: back from graveyard... motivated!
Post by: LBSS on April 17, 2012, 10:25:49 am
4/17 5:30 AM

20 min warm up - sauna and stretch


Medicine ball training with 8.8 lbs and 11 lbs - chest passes, overhead throws, shots, figure 8s, etc. 45 min

Hydrotherapy and spa - 40 min


weight- 157 lbs

*wrist started to get very sore from medicine ball drills.

sounds lovely.
Title: Re: back from graveyard... motivated!
Post by: fast does lie on April 17, 2012, 11:16:49 am
4/17 5:30 AM

20 min warm up - sauna and stretch


Medicine ball training with 8.8 lbs and 11 lbs - chest passes, overhead throws, shots, figure 8s, etc. 45 min

Hydrotherapy and spa - 40 min


weight- 157 lbs

*wrist started to get very sore from medicine ball drills.

sounds lovely.

next best thing to HGH and steroids, and natural!
Title: Re: back from the graveyard... any help would be greatly appreciated
Post by: fast does lie on April 19, 2012, 04:49:03 am
Here some of my advice if you want it:

That 7 months may have actually done good for you, because it seems like your vert numbers haven't really dropped.  That said, you still took 7 months off, so I would work slowly back in.

1) Keep playing basketball, but definitely cut down the volume, because you'll be playing more and more as the season/tryouts get closer.  You don't want to peak in the middle of your training.

2)  Do more GPP work.  I don't know the specifics of your jumper's knee, but if 7 months of rest didn't do anything for it, you should definitely do more GPP.  That means for the first 2 months now, your warm-ups should be longer, including lots of lunges, squats, Cossack squats, glute activation work, etc.  You should also try to get some extra GPP work in on days you don't workout.

3)  More posterior chain work.  This means when you squat, go FULL, calves touching hamstrings.  I know that seems counter-intuitive to your jumper's knee, but going full will get way more hamstring activation.  If you find that your knees go too far past your toes(not necessarily a bad thing, but can aggravate bad knees) then try pushing your knees out to the sides when you squat.  This is kind of like Mark Rippetoe's squat style, but I would still keep a high bar position.

Ditto on GHRs and other PC exercises like Romanian deadlifts.

4)  Ease into training with a linear periodization type of  method.  That is, go for lighter weight higher reps now, and then get progressively heavier as the season approaches.  This will be ideal if you're doing more GPP in the beginning.

5)  MORE soft tissue work/stretching.  Like what creativelyric said, IT band/TFL are very important.  Basketball is a game where you almost never exceed 90 degrees of hip flexion.  This means that your psoas major is almost never used for hip flexion, and muscles that are supposed to be used as synergists in hip flexion have to pick up the slack.  That would be your stuff like TFL, Illiacus, etc.  They will get tight as hell from the work.  I would go further than just a foam roller, and use a lacrosse ball or other harder massaging implements.  Go to mobilitywod.com they have some good ideas on this kind of stuff.

Don't ignore your quads either, rectus femoris stretching plus massaging for the quads goes a long way.  Work on your calves/achilles tendon too if you wear high tops.



What is your reasoning for going heavier progressively as the season approaches?

Title: Re: back from graveyard... motivated!
Post by: fast does lie on April 20, 2012, 09:45:13 am
4/20 5 AM

*Sleep schedule has been messed up all year.  I been sleeping 8-9 hours/day, but in 2-3 hour shifts. sometimes i would sleep 12 hours to make up for lost sleep, just messed up schedule.  unable to sleep in consistency.

Squat [15 x 95] [6 x 135] [5 x 155] [5 x 185]  :personal-record: [2 x 205]  :personal-record: (probably could have done 2 more but back was a bit aching and i felt the weight starting to shift from heel to toe a little bit)

Free motion machine squat [5 x 140] [2 x 240] [2 x 280] [1 x 300] pinned at [1 x 340]

Single leg curls [10 x 30] [10 x 50] [5 x 65] (failure to go heavier)

Maybe it is time to get ambien or something. 

Didn't go to spa/jacuzzi, way too freakin dirty with the murky waters, probably going to go on monday when they cchange water/disinfectants.

weight- 157 lbs  :personal-record: for the last several years.
Title: Re: back from graveyard... motivated!
Post by: fast does lie on April 22, 2012, 06:49:10 pm
4/22 7 AM

warm up of shooting around 30 min

Deadlift [10 x 95] [5 x 135] [4 x 135] [5 x 155 x 2] [3 x 175] :personal-record:

seated calf raises [15 x 70] [10 x 90] [8 x 115] [5 x 140]  :personal-record:

Free motion dual cable

(http://gymstogo.com/commercial-gym-equipment/selectorized-units/freemotion/dual-cable-crossover.jpg)

I set this machine to where I would hold on to it as resistance as i squat jumped.  Not sure if it is effective that way.
Title: Re: back from graveyard... motivated!
Post by: fast does lie on April 24, 2012, 09:07:25 pm
4/23 3 PM

Have a rib injury (cartilage inflammation) where I can't bench press or lie on back and put weight on arms.
I've been wanting to do some upper body, haven't done it for a entire month.

Dips [7 x 60lb x 3] [7 x bodyweight]

Seated machine press [10 x 90] [8 x 110]

seated fly [10 x 85] [10 x 100] [5 x 115]

hammer curls [10 x 25] [5 x 30] arms are pretty weak, barely managed

Title: Re: back from graveyard... motivated!
Post by: fast does lie on April 25, 2012, 11:33:17 pm
4/25 9 pm

Squat [10 x 95] [6 x 135] [5 x 155] [2 x 185] [2 x 205] [1 x 225]  :personal-record:

*Did the squats in about 25-30 min.  The 205 and 225, not sure if I went to 90 degree.  Maybe 3/4 down.  Also maybe stance is too wide, which is why knees are a little bit aching right now.
Title: Re: back from graveyard... motivated!
Post by: fast does lie on April 26, 2012, 04:51:28 pm
4/26 10:30 AM

Warmup and 45° back extension x 20

Deadlift [10 x 95] [5 x 135 x 2] [5 x 155]

elevated push ups [25 x 2] , [25 x 1] inclined about 1 feet.

*Muscle top of left knee is sore/aching due to squatting last night.  Probably b/c used too much knee instead of back, and/or bad posture.

weight - 161 lbs (gained about 3-4 lbs from over 3-4 days)

Diet log for past few days

4/23

Chipotle burrito bowl, extra everything
full Red baron pizza (1400 calories)
cereal, milk, granola bars, salmon 6oz, 2 eggs, 2 whey shakes.

4/24

3 plates of chinese food! plus fried eggrolls, crab ragoon.
spaghetti dinner
oranges, whey protein for breakfast

4/25

Left over chinese food, 1 big plate
2 subway sandwich foot long chicken everything on it and the other was ham everything on it
whey shake, chocalate bar, tuna sandwich mid size

Today-
seafood buffet - there is this super awesome place next to gym, costs 6.99 for lunch plus tip !!!!
4 plates of different stuff and desert

dinner banana, oatmeal, granola bar.

No wonder i gained about 3-4 lbs in last 3-4 days, I ate over 14000 calories
Title: Re: back from graveyard... motivated!
Post by: fast does lie on April 29, 2012, 10:13:29 pm
4/29 7pm

*not sure why top of left knee aches after squating.  But i've never really squatted this much in my life. I think my left knee gets ache if my knees go past toes during low squats.  I know i've been going lower than 90 degrees, so could that be why?

Warmup - goblet squats [15 x 40]

Squat [10 x 95] [5 x 135 x 2] [5 x 185] [5 x 155] [1 x 225] (tried using a lot of back and less knees and could not go all the way down unless i used knee power)

seated calf raises [3 sets of 90 - 135 lb]

Title: Re: back from graveyard... motivated!
Post by: fast does lie on April 30, 2012, 07:11:20 pm
4/30 2PM

warmup and shots 30 min

45 degree back extension 20 x 2

elevated pushups on steps 25, 1 feet elevation x 25, 2 feet elevation x 25

Title: Re: back from graveyard... motivated!
Post by: fast does lie on May 01, 2012, 09:53:47 pm
5/1 afternoon

pick up game 1 hr

deadlift [10 x 95] [5 x 135] [1 x 135 x 5] [1 x 155 x 5] [1 x 175 x 2]

Title: Re: back from graveyard... motivated!
Post by: fast does lie on May 04, 2012, 05:04:30 am
5/3 afternoon

pick up game 1 hr

squat [15 x 95] [10 x 135] stopped due to knee soreness

deadlift [3 x 135] stopped due to soreness
Title: Re: back from graveyard... motivated!
Post by: fast does lie on May 06, 2012, 07:01:43 am
5/5

Went to gym but didn't do anything besides sauna 15 min.  Just didn't feel like training.  Hamstring sore as hell.  knees sore.  I've been probably playing intense full court games for 6-8 hrs a week and lifting atleast 2-3 times a week on heavy load.
Title: Re: back from graveyard... motivated!
Post by: fast does lie on May 07, 2012, 09:53:17 am
5/7  morning

Deload

squat [10 x 95] [7 x 135] [5 x 155]

45 degree back extension 15 + 25lbs, 15, 15 +25lbs
Title: Re: back from graveyard... motivated!
Post by: fast does lie on May 08, 2012, 09:26:48 am
5/8 morning

Deload

squat [10 x 95] [5 x 135] [155, 185 x 1]

deadlift [5 x 135] [2 x 155] [1 x 175]
Title: Re: back from graveyard... motivated!
Post by: fast does lie on May 10, 2012, 03:45:44 pm
5/10/12

deload

goblet squat 40lb x 10

squat [7 x 95] [5 x 135] [2 x 185] [1 x 205]
Title: Re: back from graveyard... motivated!
Post by: fast does lie on May 12, 2012, 03:02:30 pm
5/12

Deload

goblet squat 50lb x 7

squat [7 x 95] [5 x 135] [2 x 185] [2x195] [ 1 x 225]

deadlift [5 x 135] [5 x 155] [4 x 175]

single leg curls
Title: Re: back from graveyard... motivated!
Post by: fast does lie on May 13, 2012, 10:16:19 pm
5/13

Deload

Goblet squat 50 x 10

squat [5 x 135] [2 x 185] [2 x 205] [1 x 225] pinned, really not a deload workout since i been squatting 5x last week.

Title: Re: back from graveyard... motivated!
Post by: fast does lie on May 15, 2012, 08:57:33 am
Begin hypertrophy stage: weight at 157 lb, fat at ~18%
Title: Re: back from graveyard... motivated!
Post by: fast does lie on May 15, 2012, 12:34:07 pm
squat [45 dumbell goblet x 10] [6 x 135] [3 x 185] [2 x 205] [2 x 225] PR [1 x 235] pinned

dumbell incline bench [10 x 30] [7 x 40] [7 x 50]

dips 10, 7, 10

lateral pull, 10 x 70, 10 x 85, 10 x 100

Title: Re: back from graveyard... motivated!
Post by: fast does lie on May 17, 2012, 05:02:18 pm
5/17

Squat- goblet 45lb x 10, [115 x 7] [135 x 7] [185 x 6] [225 x 3]  :personal-record:

* realized I was going ATG before which might be bad for my spine, so i am trying to go right at parallel

45 degree back extension x 25, +25lbs x 17, +45lbs x 15

single leg curls, 30 x 10, 40 x 10, 50 x 10
Title: Re: back from graveyard... motivated!
Post by: fast does lie on May 18, 2012, 12:50:44 pm
5/18 morning

Squat [50lb goblet x 10] [135 x 7] [155 x 5] [185 x 5] [225 x 2]

going back in an hour for afternoon deadlift session

have a league game tonight at 7:30
Title: Re: back from graveyard... motivated!
Post by: fast does lie on May 19, 2012, 01:40:30 am
Deadlift

135 x 7, 155 x 5, 185 x 3
Title: Re: back from graveyard... motivated!
Post by: fast does lie on May 20, 2012, 01:59:04 am
starting to kinda work out upper body, not sure why though.

dumbell shoulder lift [35 x 10] [40 x 10]

dumbell incline press [40 x 10] [45 x 12]

Title: Re: back from graveyard... motivated!
Post by: fast does lie on May 23, 2012, 10:11:30 am
injury to groin or i have hernia there...

doing upper body work.

shoulder dumbell press: 35 x 10, 40 x 10, 45 x 10

45 degree back extension 25, 20 x 25lb, 18 x 45 lb

seated calf raises: 90 lb x 15, 135 lb x 10

push ups 25 x body weight, 25 x body weight inclined 1 feet
Title: Re: back from graveyard... motivated!
Post by: fast does lie on June 01, 2012, 01:32:15 pm
prob not hernia

5/25

lat pull down
dumbell bench
rows
deadlift
no squat b/c of knee groin problem

5/27

same as above

5/30

same as above plus leg curls
Title: Re: back from graveyard... motivated!
Post by: fast does lie on June 10, 2012, 07:33:04 am
bulking phase, can't do any explosive/plyos/ pick up games b/c of knee meniscus problems

3-4x a week

shoulder dumbell presses

incline presses

bench

squats

deads

abs

leg curls

Title: Re: back from graveyard... motivated!
Post by: fast does lie on June 17, 2012, 09:30:52 am
7/17

Been deadlifting a lot lately, because i have a small tear in meniscus of knees.  Did squat today not ATG like normal, got some good PR's.
 
squat [135 x 10] [155 x 5] [185x 5] [205 x 3] [225 x 3] [235 x 2] [245 x 1] PR[250 x 1, x 3]PR [185 x 1, x 3 ATG]

Not sure how badly this will damage my knees.  But I just said screw it, if my knees fall apart, then so be it.  I am sick of not playing bball or squatting for the last 3 weeks.  I will go and play in my league game tomorrow.

weight: 167lbs, increase of 7-8 since last 3 weeks.
Title: Re: back from graveyard... motivated!
Post by: fast does lie on June 22, 2012, 04:54:50 pm
Squat

goblet [12 x 50]
front [12 x bar]
regular [10 x 135] [6 x 185] [5 x 225] [3 x 245] [2 x 255]  :personal-record: [5 x 225]

others

bench 20 x 95, 10 x 135, 10 x 155, 7 x 165

rows

pulls

calf raises
Title: Re: back from graveyard... motivated!
Post by: fast does lie on June 24, 2012, 10:57:28 pm
Squat

goblet 12 x 50

regular, 10 x 135, 10 x 185, 3 x 235, 3 x 255, 1 x 260  :personal-record:

Not sure if I should be squatting this high with a torn meniscus in the right knee.

Title: Re: back from graveyard... motivated!
Post by: Rix on June 25, 2012, 09:24:51 am
Any knee pain when squatting?
Title: Re: back from graveyard... motivated!
Post by: fast does lie on June 25, 2012, 02:36:11 pm
nope.  only after bball.
Title: Re: back from graveyard... motivated!
Post by: fast does lie on June 28, 2012, 11:44:31 pm
6/28/12

Squat

goblet 55 x 12

135 x 10, 185 x 10, 225 x 5, 245 x 3, 265 x 1

leg curl

45 degree back extension

Title: Re: back from graveyard... motivated!
Post by: fast does lie on July 02, 2012, 05:59:58 am
Looks like I will not be able to participate in competitive bball this year.  3 injuries, 2 bad sprains in both thumbs, and problems with my knee (some times feel stiff, not too much pain though, likely a roughed up meniscus)

I have a few questions: should i focus on plyo's or squat.  Also my squat has improved from 200 lbs rm, to 265 lbs rm in the last 2-3 months, is that a great gain, or normal gain, or below avg gain.  I have been getting pretty solid nutrition.  My weight has gone from 170 down to 158 back up to 168.

Vert has been around 24-27 in.  i haven't incorp any type of plyos in my training for fear of hurting knee further, will get it checked out when i get insurance.

body fat has never really fallen below 17% or peaked over 25%.
Title: Re: back from graveyard... motivated!
Post by: Mutumbo000 on July 02, 2012, 06:54:18 am
How much has your vert improved from when you were squatting 200 to 265? Say you gained 3 inches you could probably gain another 3 inches on your vert just by improving your squat up to 315 while ideally staying around the same bodyweight you are now and recomping your body (you got too much fat). 265 squat is weak so plyos probably aren't gonna do much for you since you don't have much power to work with. That's my 2 cents.
Title: Re: back from graveyard... motivated!
Post by: fast does lie on July 02, 2012, 08:27:07 am
That's interesting that 265 isn't enough for plyos.  Also, I didn't really gain 3 in vert, 24-27 meant my vertical always fluctuated.

7/02/12

squat

goblet 12 x 55

regular 10 x 135, 10x 155, 5 x 185, 5x 225

leg curls

should press
Title: Re: back from graveyard... motivated!
Post by: fast does lie on July 04, 2012, 03:42:03 am
7/3

squat

goblet 10 x 55

regular, 5x 135, 5 x 155, 5x 185, 2 x 225

deadlift, 5 x 135, 5x 155, 2 x 185, 2 x 205, 2 x 225, 1 x 245  :personal-record:
Title: Re: back from graveyard... motivated!
Post by: fast does lie on July 05, 2012, 04:50:45 pm
7/5

first time on bball court month, warm up shooting 45 min.

deadlift 5x 135, 3 x 185, 2 x 205, 2 x 225, 2 x 245

squat 7 x 135, 5 x 185, 3 x 225, 1 x 265, 1 x 285 pinned



Title: Re: pinned at 285, pr was 265 x 2
Post by: fast does lie on July 08, 2012, 09:45:13 am
7/8

squat

10x 135, 5 x 185, 3 x 225, 2 x 255, 2 x 275 pinned

deadlift

10 x 135, 5 x 185, 3 x 235 x 2
Title: Re: pinned at 275 x 2, stance was too narrow perhaps
Post by: fast does lie on July 09, 2012, 05:30:29 pm
7/9

Haven't really been logging upperbody/back workouts in the last month.

dumbell rows 10 x 50 x 2

rows

lat pull down

back extension

took the day off for squats/dl

Title: Re: pinned at 275 x 2, stance was too narrow perhaps
Post by: fast does lie on July 10, 2012, 10:15:58 am
7/10

Squat

warmups
7 x 135

3 x 225 x 5, 265 x1, 275 x 1
Title: Re: pinned at 275 x 2, stance was too narrow perhaps
Post by: fast does lie on July 13, 2012, 12:34:57 am
7/12

Today was supposed to be 5 x 225 x 3 deadlift, felt a little weak so did hybrid of dl and squat

squat warmup 7 x 135, 5 x 230, 1 x 280 x 2  :personal-record:

deadlift 7 x 135, 5 x 225
Title: Re: pinned at 275 x 2, stance was too narrow perhaps
Post by: fast does lie on July 13, 2012, 06:11:35 pm
7/13

today also did hybrid of DL and squat

Squat

10 x 135 warm up,  7 x 185, 5 x 235, 1 x 275

DL

10 x 100 warm up, 5 x 225 x 3, (had to pause pretty long at 2nd and 3rd set)

*will start the alternate DL and Squat on either Sunday or Monday depending how much recovered.

tentative for Monday: squat-- 3 x 240 x 5,
Tue: dl -- 3 x 230 x 5
Title: Re: pinned at 275 x 2, stance was too narrow perhaps
Post by: fast does lie on July 16, 2012, 03:21:21 pm
7/15

Upper body:

rows 10 x 115, 125,  7 x 140

lateral pull 10 x 115, 125, 7 x 140

dumbell rows 10 x 45, 55, 65

dips bodyweight, 10, 7







7/16

Squat

warm up 7 x 135

5 x 235 x 3  :personal-record:

seated calf raises 10 x 2 plates, 10 x 3 plates, 10 x 3 1/2 plates

bench press 10 x 135, 8 x 155
Title: Re: 5 x 235 x 3, accomplished
Post by: fast does lie on July 19, 2012, 12:56:42 am
7/18

1st time ran in competitive pick up game for 1.5 hrs.  Felt pretty good.

Decided to rest one more day and squat tomorrow.

dumbell shoulder press 10 x 80, 10 x 90

incline db press 10 x 50

incline db bench, 10 x 50 x 2

45 degree back extension x 15 x 3 + 25 lb weight

tomorrow aiming for 5 x 240 x 3 squat.



7/19 6AM

only got 3 hrs of sleep, didn't feel good 1st few sets, almost got pinned.  Last set was a lot easier

Squat 5 x 240 x 3  :personal-record:
Title: Re: 5 x 245 x 3, accomplished
Post by: fast does lie on July 21, 2012, 09:28:19 am
7/21 6AM

warmup and shooting around 30 min

squat 5 x 245 x 3  :personal-record:  Felt a lot easier than 240, probably b/c i got good sleep.  Next up 250 lb

Title: Re: 5 x 245 x 3, accomplished
Post by: fast does lie on July 24, 2012, 07:16:45 pm
7/24

warm up and shooting drills around the world 50 shots, shot horrendously (20/50) but had bandaged hands.

squat 5 x 250 x 3  :personal-record:

bench 10 x 135, 5 x 165 x 3

leg curls 7 x 130 x 3

ate lunch

pick up game 45 min







Title: Re: 5 x 245 x 3, accomplished
Post by: LBSS on July 24, 2012, 11:44:30 pm
you should give your journal an actual title.
Title: Re: 5 x 250 x 3, accomplished
Post by: fast does lie on July 25, 2012, 10:02:57 pm
ok how's the title now?

7/25

non squat day

dumbell rows 5 x 60, 7 x 65, 7 x 70

rows 5 x 135 x 3

lat pull down 5 x 115 x 3

seated calf raise 10 x 135 (3 plates) x 3

weighted crunches 15 x (30lb) x 3

45 degree back extension, 15 x 25lb x 3


weight - 171 lbs

body fat- 20% +

3 set vertical - 28in
Title: Re: [x] 5 x 250 x 3, [ ] 5 x 255 x 3 next
Post by: fast does lie on July 26, 2012, 03:21:16 pm
7/26

Warm up paused squat 3 x 135 ATG, 2 x 225 ATG

Squat

5 x 255 x 3  :personal-record:

1st set was most difficult, last set was easiest.

Title: Re: [x] 5 x 255 x 3
Post by: fast does lie on July 28, 2012, 11:23:29 am
7/28

Squat

3 x 135, 3 x 225 warm up

went ATG a few times last session and knee got really sore, not going ATG anymore for awhile260

5 x 260
5 x 260
6 x 260, did one more rep on accident

Title: Re: [x] 5 x 255 x 3
Post by: fast does lie on July 29, 2012, 10:21:55 pm
7/29

spa and hydro therapy 40 min to get out the toxins, shouldn't have drank 6-7 shots/beers last night, 1st time drinking in over a year!

Deadlift (1 session per week now)

7 x 135 warmup
3 x 225
3 x 245
1 x 265  :personal-record:
1 x 275  :personal-record:

Bench

10 x 135 warmup
5 x 175 x 3, failed last set last rep.

leg curls 10 x 65lb (1 legged) x 2
3 x 80 lb  failed rep 5

calf raises
10 x 3 plates x 2
10 x 3.5 plates

Here is the video of some of my squats from yesterday's session i just put up:

225 lbs
http://www.youtube.com/watch?v=W88fBxVbnh0

5 x 260 lbs
http://www.youtube.com/watch?v=XF4n8LbMvrc

http://www.youtube.com/watch?v=tMv0C-WuKo4

Title: Re: [x] 5 x 255 x 3
Post by: LBSS on July 29, 2012, 11:48:52 pm
nice half squats, brah.
Title: Re: [x] 5 x 255 x 3
Post by: creativelyric on July 30, 2012, 02:21:22 am
I don't like the way you bend. Seems like you bend at the knees and let the hips followthrough. I could be wrong though; get somebody else to analyze like steven-miller or Lance. P:

Edit: Just saw the other thread and it looks like Lance has the same opinion.
Title: Re: [x] 5 x 255 x 3
Post by: fast does lie on July 30, 2012, 08:46:37 am
hmmm, i used to try and squat that way where i use a lot of my back and hips but it creases my hip/waist so much it hurts the muscles around my groin.

I guess i will try and go back to that.  I will try to do 5 x 265 x 3 today using the full squat stance.  Also the bad squat rack wouldn't allow me to go down further and hopefully the good rack will be available.

BTW- not sure if it's good idea to squat today after just DL'ing last night.
Title: Re: [x] 5 x 255 x 3
Post by: entropy on July 30, 2012, 08:59:09 am
No don't do that. If you're half squatting 265 you won't be able to full squat that much. Just warm up normally and find a weight you can do for 3x5 which allows you full depth and good form. Then progress up from there.
Title: Re: [x] 5 x 255 x 3
Post by: vag on July 30, 2012, 09:23:05 am
No don't do that. If you're half squatting 265 you won't be able to full squat that much. Just warm up normally and find a weight you can do for 3x5 which allows you full depth and good form. Then progress up from there.

This!
If i were you, since you are doing starting strength, i would do what Mark Rippetoe suggests himself to find your starting weight :

Quote
The first set of squats begins at 45 lbs (an empty barbell) and a set of five is performed. If this is completed easily with the trainee's best form, ten pounds are added to the bar for the next set. If bar speed does not slow and form does not break down, ten more pounds are added to the bar and another set is performed. This process continues until either form begins to falter or the bar speed slows more than the preceding sets, whichever comes first. This is the trainee's starting weight. Once this occurs the trainee rests and performs two more sets at this weight, for a total of three sets of five reps (3x5) at the starting weight.

Actually , i was you a couple of weeks ago , i had form and depth issues so decided to take that step back to fix them , ended up starting 50lbs lower than were i was.

Also , FILM EVERY SESSION. You might think that you have your issues fixed but only the video and people who know their stuff will tell.
Oh , and you , that stated that you do solid form ATG squats and the couple of guys that saw you and said your form is good are NOT included in the people who know!  ;)


Edit : The quoted text is the guidline for the athlete's first starting strength workout ever , hence the 10lbs increment. You can use more than that, i would suggest 20lbs increments and i would expect your speed to go down of your form to break down somwehere in the high 100's. Suck up your ego and go quality over quantity.

That's all from me, cheers.
Title: Re: [x] 5 x 255 x 3
Post by: fast does lie on July 30, 2012, 04:01:46 pm
thanks for critiques.  I'm goign to go back down to 185 doing box squats.  Aren't my squats 3/4 squats?  Not 1/2

7/30

BBall for 1 hr, right knee still problematic!

box squat, 3 x 225, fairly easy, knees did not go past feet, which is great.  Today i went for a jump, was like 2in away from rim, but right knee felt some pain upon take off (this time coming from under top of knee cap).

dumbell rows 5 x 75 x 3, laboring on last reps

rows, 5 x 150 x 3, laboring on last few reps

lat pull down, 5 x 145 x 3, laboring on last reps

weight- 173 lbs

3 step vert - 28 in

body fat- 19-22%

Have an important bball tournament coming up Labor Day Weekend.  Today is DAY 1 of cutting phase.  So what exercises should i get rid of, what to add?

Currently I'm doing upper body and lower body- bench, db shoulder press, DB rows, rows, lat pull down, incline db bench, some dips. lower -- calf, squat, dl, 45 degree back extension, abs, leg curls...

I'm thinking of getting rid of bench, and some of the back, but not all.

Wondering if I should stop taking creatine... 

I'm thinking about taking in about 150-180g of protein each day, limit carbs to under 50g and fat to under 25g, some fiber and eat real clean for the next month...

And using swimming as a cutting tool (not going to run or bike as it kind of puts stress on the knees), and trying to get this inflamed knee to heal as much as possible prior to tourney time.  Also going to do 3 sessions of bball drills and sprints each week to keep fresh and legs explosive, but no long pickup games.
Title: Re: [x] 5 x 255 x 3
Post by: steven-miller on July 31, 2012, 03:23:28 pm
Why do you want to do box squats? And why are you "cutting" going into an important tourney? Are you attempting to get worse?
Title: Re: [x] 5 x 255 x 3
Post by: LBSS on July 31, 2012, 03:32:32 pm
Why do you want to do box squats? And why are you "cutting" going into an important tourney? Are you attempting to get worse?

shhhhh, steven-miller. shhhhh. just let him be. let him be. it's okay. shhhhh now.
Title: Re: [x] 5 x 255 x 3
Post by: steven-miller on July 31, 2012, 03:45:51 pm
Why do you want to do box squats? And why are you "cutting" going into an important tourney? Are you attempting to get worse?

shhhhh, steven-miller. shhhhh. just let him be. let him be. it's okay. shhhhh now.

:-X
Title: Re: [x] 5 x 255 x 3
Post by: chrisbro1 on July 31, 2012, 04:27:17 pm
weight- 173 lbs

body fat- 19-22%

Are you sure that's right? That seems very high for someone who only weighs 173.  What did you use to get that measurement?
Title: Re: [x] 5 x 255 x 3
Post by: Raptor on July 31, 2012, 04:51:36 pm
I agree ^^^
Title: Re: [x] 5 x 255 x 3
Post by: fast does lie on July 31, 2012, 07:47:20 pm
Why do you want to do box squats? And why are you "cutting" going into an important tourney? Are you attempting to get worse?

To get my full back squat form on point.  I am cutting because i was more mobile on the court at 155lb.  The last few sessions, I felt like Oliver Miller on the court (though I felt real strong) as to where before I felt like Derrick Rose, and seems like the weights been giving my feet problems.  Please explain why it is bad to cut prior to a basketball tourney (a game where it is imperative to have low body fat)

weight- 173 lbs

body fat- 19-22%

Are you sure that's right? That seems very high for someone who only weighs 173.  What did you use to get that measurement?

My height is 5'8 w/o shoes.  I estimated my fat %

7/31

Back squat to below parallel (w/o box)

5 x 225, 5 x 225, 5 x 225 (was extremely slow and laboring on some reps, almost pinned at last rep.

Weight - 177 LB, I guess I was going with my weight from last week, gained 4 lb this week.  Still haven't started actually cutting.

Title: Re: [x] 5 x 255 x 3
Post by: steven-miller on July 31, 2012, 08:28:24 pm
Why do you want to do box squats? And why are you "cutting" going into an important tourney? Are you attempting to get worse?

To get my full back squat form on point.  I am cutting because i was more mobile on the court at 155lb.  The last few sessions, I felt like Oliver Miller on the court (though I felt real strong) as to where before I felt like Derrick Rose, and seems like the weights been giving my feet problems.  Please explain why it is bad to cut prior to a basketball tourney (a game where it is imperative to have low body fat)

To get better full squat form you should a) know what you are doing and b) perform full squats instead of other movements. Squatting to a box might only get involved when the box helps you anticipate when proper depth is reached. There are much better ways to do this, but if that was your thought process and the box is low enough, it might help in your situation.

About the other thing, games are not won by lowest body-fat. They are, looking at the contribution of an individual player, won by a combination of skill and athleticism. Skill is determined by practice, talent and motivation, not body-fat. And athleticism is determined by talent and training. By "cutting" you are decreasing your capacity to train effectively. By training correctly you will consistently increase your relative strength and power despite staying the same in bodyweight or even increasing it. And when you are stronger and more powerful it is entirely irrelevant whether that is due to an increase in muscle mass or an increase in water and fat.

Title: Re: [x] 5 x 255 x 3
Post by: fast does lie on July 31, 2012, 10:59:40 pm
Why do you want to do box squats? And why are you "cutting" going into an important tourney? Are you attempting to get worse?

To get my full back squat form on point.  I am cutting because i was more mobile on the court at 155lb.  The last few sessions, I felt like Oliver Miller on the court (though I felt real strong) as to where before I felt like Derrick Rose, and seems like the weights been giving my feet problems.  Please explain why it is bad to cut prior to a basketball tourney (a game where it is imperative to have low body fat)

To get better full squat form you should a) know what you are doing and b) perform full squats instead of other movements. Squatting to a box might only get involved when the box helps you anticipate when proper depth is reached. There are much better ways to do this, but if that was your thought process and the box is low enough, it might help in your situation.

About the other thing, games are not won by lowest body-fat. They are, looking at the contribution of an individual player, won by a combination of skill and athleticism. Skill is determined by practice, talent and motivation, not body-fat. And athleticism is determined by talent and training. By "cutting" you are decreasing your capacity to train effectively. By training correctly you will consistently increase your relative strength and power despite staying the same in bodyweight or even increasing it. And when you are stronger and more powerful it is entirely irrelevant whether that is due to an increase in muscle mass or an increase in water and fat.



Ah ok.  We have a different definition of "cutting".  What I meant by cutting was to start eating very clean, but not necessarily hunger or starve myself of nutrients.  Before I was eating like 4000-5000 kcals a day, a lot of protein a fat, and hence the huge weight gain and strength.  My main goal is still the same, to increase relative strength and power like you said.  I was not training correctly before.
Title: Re: [x] 5 x 255 x 3
Post by: vag on August 01, 2012, 09:06:07 am
Steven Miller , box squats were recommended from Lance for a while, only as a progression to get his form right, it's posted on the other thread:

You may need to use a box for a little while until you learn to lead with your hips first, then transition into a free squat.  The stance does not need to be wider, the load needs to be shifted to your HIPS though. 

If i haven't read the other thread i would have thought exactly what you posted.

Just saying this so hyperdunk doesn't get confused and abandons the box squats.

Title: Re: [x] 5 x 255 x 3
Post by: Raptor on August 01, 2012, 10:13:30 am
I remember Kelly saying the last thing he would do with a quad dominant person is free squats.
Title: Re: [x] 5 x 255 x 3
Post by: fast does lie on August 02, 2012, 07:33:37 am
8/02

Squat

Warm up bar, 5 x 135

[2 x 225] [2 x 225] [2 x 225] [1 x 235]

DL

[10 x 135] [3 x 225] [1 x 275] [1 x 285]  :personal-record: [1 x 295]  :personal-record: [1 x 305]  :personal-record:


2 x 225, made an effort to do full back squat

http://www.youtube.com/watch?v=DZb96SlW4ZQ
Title: Re: [x] 5 x 255 x 3
Post by: AGC on August 03, 2012, 12:05:55 am
Your back looks a bit rounded to me. You might need to keep your spine more vertical and sit back a bit.
Title: Re: [x] 5 x 255 x 3
Post by: chrisbro1 on August 03, 2012, 02:58:54 am
You should box squat like Lance said.  Pay attention to the way it feels when lowering to the box and then try to achieve that same feeling w/a full squat. 

Right now it looks like you're falling into the trap of using the mirror and safety rails to gauge your depth and achieving what you believe to be sufficient depth by lowering your upper body instead of sitting more into it with the hips.
Title: Re: [x] 5 x 255 x 3
Post by: fast does lie on August 03, 2012, 10:41:17 am
Your back looks a bit rounded to me. You might need to keep your spine more vertical and sit back a bit.
You should box squat like Lance said.  Pay attention to the way it feels when lowering to the box and then try to achieve that same feeling w/a full squat. 

Right now it looks like you're falling into the trap of using the mirror and safety rails to gauge your depth and achieving what you believe to be sufficient depth by lowering your upper body instead of sitting more into it with the hips.

It's almost impossible for my back to be not rounded, because I kind of have a hunch back from slouching a lot and genetics.  I find it very hard to curve my back further than that.  My lower back is flexible, upper back is not.
Title: Re: [x] 5 x 255 x 3
Post by: AGC on August 04, 2012, 12:19:27 am
Just telling you what I'm seeing man, don't squat if your back is such a big deal.
Title: Re: [x] 5 x 255 x 3
Post by: entropy on August 04, 2012, 02:09:49 am
I can't help notice you're not taking the advice you're getting. Would be a lot better for you and those who are helping you if you tried some of the things they've suggested. Leave the ego behind, no one told you to do a double with 225. I think the suggestion was to work back to a weight you can do with good form (even if it's 135) and do sets with that. Then once you've got form down well, just progress up from there. Lance has given you some tips on sitting back - and using a box squat, get that down first.

In the meantime, if you can DL well (prove it show a video), you should probably focus on that as your main lift while you're learning to squat properly. 

I know i'm not as strong or as knowledgeable as other folk helping you but it's probably more of a waste of their time to help you when you aren't listening imho.
Title: Re: [x] 5 x 255 x 3
Post by: fast does lie on August 06, 2012, 12:43:21 am
I'm certainly not ignoring their advice b/c my plan is to start box squat.

8/4

Still figuring out what weight I should start out with doing full back squats with box.  I still have problems with keeping back straight when going ATG.

Squat

[10 x 135] [5 x 185] [5 x 185] [5 x 185] [5 x 185]

I filmed a few of the sets, will post later.

8/5

Deadlift 155 x 10, was too sore after that

dumbell rows- 7 x 80 x 5

rows - 7 x 160 x 3, failed last few reps of set 2 and 3

lat pull down - 7 x 130 x 3, failed alst few reps of 2 and 3rd set.

Title: Re: [x] 5 x 255 x 3
Post by: piR on August 06, 2012, 01:43:49 am
You should box squat like Lance said.  Pay attention to the way it feels when lowering to the box and then try to achieve that same feeling w/a full squat. 

Right now it looks like you're falling into the trap of using the mirror and safety rails to gauge your depth and achieving what you believe to be sufficient depth by lowering your upper body instead of sitting more into it with the hips.

It's almost impossible for my back to be not rounded, because I kind of have a hunch back from slouching a lot and genetics.  I find it very hard to curve my back further than that.  My lower back is flexible, upper back is not.

I agree with chrisbro. You're form is fine right up until you get just parallel, for some reason your upper body begins to lean forward. You should just try to get a good feel for how the parallel depth feels and just stop there. Squatting is A means to an end, not the ONLY means to an end; you shouldn't risk injury for a couple more inches of depth. Just add some assistance work hammering the glutes and you'll be golden... Or you could just seriously work on your flexibility and pretty much perfect your form and squat atg.. Either way just keep good form and you'll stay injury free and get results.
Title: Re: on the toad to elastic greatness!
Post by: LBSS on August 06, 2012, 09:33:52 am
lol, toad.
Title: Re: on the toad to elastic greatness!
Post by: steven-miller on August 07, 2012, 04:32:15 pm
I can tell little from this video angle but what I see is:

- your lower back is probably fine; it might round very slightly, but this will go away when you fix other things in your form

- your depth is good in those two reps

- you sit back with the hips fine, but you do it to the point where your weight is too far back on the heels

- you need to focus on keeping the weight over the mid-foot; this requires that your knees go forward more at the beginning of the squat; hips and knees need to initiate the movement simultaneously (not hips first!); hips begin to lead after the knees have established a position very slightly in front of the toes

From what I can tell there is nothing physical hindering you to learn to squat correctly. Lance has a pretty similar idea about a good squat as me from what I can tell. So listening to him is a good idea. Listening to everyone at once is a bad idea, since some people have a very different definition of a good squat (not always a sensible one).
Title: Re: on the toad to elastic greatness!
Post by: fast does lie on August 07, 2012, 06:03:40 pm
^ I see, I hope initiating the knees too much will not hurt my knees since I think the reason i got bad knees this year was from 1) playing too much bball while over weight, and 2) using too much knee in my machine squat and regular squats, hence I have so much weight towards back of my foot because i try to use as little knee as possible.  This is a drastic change from my 1/2 squats not too long ago where i used a lot of knee and heavier weights.

who negged steve-millers post?  there some disagreements among squatters on this forum.

8/6

single leg curls 10 x 65 lb, 7 x 80 lb

calf raises 10 x 2 plates, 10 x 3 plates (paused at top and bottom), 10 x 3 plates (paused at top and bottom) *had a lot of difficulty completing them paused.


8/7

2 full court games  as warm up (35 min)

squat (tendon work) 10 x 135, 3 x 225, 10 x 315 (1/4 or 1/5 squat for tendon) x 2

weight - 174

Some videos:

Squat 135 45 degree angle:

http://www.youtube.com/watch?v=6KJ_8EBZEn0

Shooting around bball for first time after injury (about 6 weeks ago):
http://www.youtube.com/watch?v=dRcGOlsjtU8



Squat 185 from side:

http://www.youtube.com/watch?v=QzkrIMR8yDw




Title: Re: on the toad to aesthetic greatness!
Post by: LBSS on August 07, 2012, 08:10:17 pm
vid @185 didn't show up for me.

also, lol, toad.
Title: Re: on the toad to aesthetic greatness!
Post by: Raptor on August 07, 2012, 08:21:42 pm
What's a "toad"?

A toad is any of a number of species of amphibians in the order Anura (frogs) characterized by dry, leathery skin, short legs, and snout-like parotoid glands.
Title: Re: on the toad to aesthetic greatness!
Post by: fast does lie on August 08, 2012, 09:13:35 pm
^ 185 lb was missing, now i added it, my back is kinda messed up when hitting near parallel...

Been either playing a few league games/pickups or some type of training 6 days a week for 1 -2 hours.  This morning ran with some really fast players and my lower leg felt like it was stuck in cement and painful, didn't feel light at all, granted I'm at 175lb right now but a few weeks ago, i was at 177 and felt like feather, this means rest is needed.  Will take 3-4 days off.

Title: Re: on the toad to aesthetic greatness!
Post by: AGC on August 09, 2012, 01:36:03 am
Squats look better man, looks like you're going down the right toad!  :highfive:
Title: Re: on the toad to aesthetic greatness!
Post by: fast does lie on August 09, 2012, 09:36:56 pm
I'm taking the toad less traveled.

8/9/12

Felt better today, went for a lifting session.

DL

7 x 135, 3 x 245, 1 x 275, 1 x 295, 1 x 315 (terrible form), 1 x 315 (again bad form)  :personal-record:

Squat

5 x 135 ATG, 5 x 225 (1/2 box squat), 2 x 245 (1/2 box squat), 1 x 265 ("), 1 x 285 (")  :personal-record:

weight- 175
Title: Re: on the toad to aesthetic greatness!
Post by: fast does lie on August 12, 2012, 02:25:01 am
8/11 10 AM

Warm up in pool and spa 30 min

1/2 Box squat [10 x 135] [5 x 225] [5 x 245] [7 x 265]
*Just trying to find a weight that I can manage, 265 felt easy so I did 2 extra reps and stopped there.  Will probably do 5 x 275 x 3 next session

Dips 7 x BW x 2, 10 x BW

Skull crushers 7 x 110 x 2, 7 x 120

5 PM

2 pick up games -- 35-45min
Title: Re: on the toad to 40
Post by: fast does lie on August 13, 2012, 10:39:38 pm
8/13


Squat

1/2 box [5 x 135] [5 x 225] [5 x 275 x 2]

weight- 173, lost 4 lbs, didn't eat enough after intense cardio bball game other day (20 g protein shake and banana) and went to bed, big mistake.
Title: Re: on the toad to 40
Post by: fast does lie on August 15, 2012, 04:47:05 am
8/14

light

leg curls 10 x 65, 5 x 80, single leg

calf raises 10 x 135 x 2

ab, 20 x raise, 20 x crunch

45 degree extension, 20 x 25lb
Title: Re: on the toad to 40
Post by: vag on August 18, 2012, 04:05:51 pm
So, after going  down on the weight and finally achieving good form on full squats, why are you doing only halfs on both free and box squats?
It looks like you are scoobychau-ing a bit , you have lance and stevenmiller advicing you with patience and in detail how to improve your full squat and you keep going back to halfs!
Just saying...
Title: Re: on the toad to 40
Post by: Raptor on August 18, 2012, 04:12:40 pm
So, after going  down on the weight and finally achieving good form on full squats, why are you doing only halfs on both free and box squats?
It looks like you are scoobychau-ing a bit , you have lance and stevenmiller advicing you with patience and in detail how to improve your full squat and you keep going back to halfs!
Just saying...

Because he's at a beast level of strength already and needs to train with more specificity now.
Title: Re: on the toad to 40
Post by: fast does lie on August 18, 2012, 07:01:53 pm
So, after going  down on the weight and finally achieving good form on full squats, why are you doing only halfs on both free and box squats?
It looks like you are scoobychau-ing a bit , you have lance and stevenmiller advicing you with patience and in detail how to improve your full squat and you keep going back to halfs!
Just saying...

I was experimenting with heavier half squats/box squats; it's only temporary.   I'm trying to find the best long term routing that puts the least amt of stress on knees and back, and more on the hips.   But u bring up a great point.

8/16 and 8/18

probably over did it by playing 2 hours of intense league play bball on each day AND not eating well afterwards.  it really sucks when there are so many special occasions with family and relatives and you are kind of forced to feast on bad foods.

Weight- 176

And body fat definitely increased this last week, not good.
Title: Re: on the toad to 40
Post by: fast does lie on August 20, 2012, 08:36:57 am
8/20

Squat full [135 x 5] [185 x 5] [225 x 3]

45 degree ext [15 x 45lb x 3]

seated calf raise [2 x 3plates x 10]
Title: Re: on the toad to 40
Post by: fast does lie on August 21, 2012, 05:38:35 pm
8/21

Squat full [5 x 135] [3 x 185] [5 x 225] [1 x 245]

leg curls single leg [10 x 65 x 2]

seated calf raises 10 x 3 plates x 2 (right calf was cramping up)

Title: Re: on the toad to 40
Post by: Raptor on August 21, 2012, 05:46:24 pm
How difficult are the leg curls? It obviously depends on the machine levers but still... I nail about 8 reps with 123 lbs on the single leg leg curls pretty easily.
Title: Re: on the toad to 40
Post by: fast does lie on August 21, 2012, 06:02:28 pm
^ I struggled the last few reps.  Went to 80lb and couldn't maintain after a few reps.  Was doing 80lb x 5-8 2-3 weeks ago, but got a lot weaker b/c of bad diet and lack of training lately. 

123 lb is an awful lot.  That means you can do well into 200-300lb if you did double leg and the machine wouldn't be enough, u'd have to do ghr's.

this is the machine i use:

(http://www.yorkfitness.com/images/thumbs/0001018.jpg)

Title: Re: on the toad to 40
Post by: Raptor on August 21, 2012, 06:50:20 pm
Yeah it's very similar to mine's. There could be some leverage differences etc but... it's pretty much the same.

But indeed I can rep 120 kg (that's the max of the machine, so 265 lbs) for 5-6 good reps when I use both legs on it.

I don't have a glute-ham machine though, and back when I used to do natural GHRs they messed up my right knee by trapping it into the ground while I was doing the movement.
Title: Re: on the toad to 40
Post by: fast does lie on August 21, 2012, 11:19:31 pm
Yeah it's very similar to mine's. There could be some leverage differences etc but... it's pretty much the same.

But indeed I can rep 120 kg (that's the max of the machine, so 265 lbs) for 5-6 good reps when I use both legs on it.

I don't have a glute-ham machine though, and back when I used to do natural GHRs they messed up my right knee by trapping it into the ground while I was doing the movement.

you could use the seat of lateral pull down machine or the seat of seated calf raises to do GHRs

Finally ate good 1st time in 3 weeks:

high fiber/protein cereal, few cup low fat milk, powerade, 50g protein shake, 10 oz steak (cut out fat), 2 4-6 oz salmon paties poached in water and spices (no salt), steamed brocolli, and can of black beans, 1 cereal bar very low fat

before todays diet, was eating cookings from family relatives that cooked stir fry chinese every day, was forced to eat dinner with them, even a few bites is bad for training.
Title: Re: on the toad to 40
Post by: Raptor on August 22, 2012, 06:17:39 am
I know, I was about to say that but I was like "ah forget it".
Title: Re: on the toad to 40
Post by: fast does lie on August 23, 2012, 08:00:56 pm
8/23

Squat full [5 x 135] [3 x 225] [3 x 245 x 2] [1 x 255]

single leg curls [10 x 65] [5 x 80 x 2]
Title: Re: on the toad to 40
Post by: Raptor on August 24, 2012, 04:55:31 am
Did you really go full with 255?
Title: Re: on the toad to 40
Post by: fast does lie on August 24, 2012, 12:52:08 pm
Yep, paused for 2 seconds at bottom.  Struggled more on rep 3 of set 2 for 245lb.

8/24

6 x push up sprints 20 yards (with med ball)

medicine ball (throws and drills)

15 min shooting
Title: Re: on the toad to 40
Post by: fast does lie on August 25, 2012, 11:48:10 pm
8/24

full squat [5 x 135] [3 x 185] [3 x 225] [3 x 245] pinned on last rep

8/25

full squat [5 x 135] [3 x 185] [3 x 225] [1 x 245]

abs

seated calf raise [10 x 135 x 2]
Title: Re: on the toad to 40
Post by: fast does lie on August 30, 2012, 05:45:23 am
8/30

6 x 20 yard sprints (push up sprints, donkey sprint, and arrested on floor sprint)

People don't appreciate my posts and it's getting negged.  i'm going to go weep now.
Title: Re: on the toad to 40
Post by: fast does lie on August 31, 2012, 01:39:00 am
8/31 4 pm

Squat full paused 1-2 sec at bottom [5 x 155] [3 x 205] [3 x 225]

9pm

squat full paused 1-2 sec at bottom [5 x 155] [3 x 205] [3 x 225] [3 x 245]

church tourney this saturday.  Probably going to squat friday night again.  Not much pick up games this week.
Title: Re: on the toad to 40
Post by: LBSS on August 31, 2012, 12:06:52 pm

People don't appreciate my posts and it's getting negged.  i'm going to go weep now.

(http://25.media.tumblr.com/tumblr_lifmyjGSYJ1qa9vqgo1_500.gif)
Title: Re: on the toad to 40
Post by: fast does lie on September 04, 2012, 01:03:47 am
^ I'm saddened I'm not liked on this site.  I am also saddened that so many people here laugh at things that are not funny.

Tourney results: 0-4.  Ended up having to score 80% of the pts on my team.

Knee pain has gone from mild to sharp at times.  Going to go see doc soon.



Title: Re: on the toad to 40
Post by: J-DUB on September 04, 2012, 04:34:56 pm
^ I'm saddened I'm not liked on this site.  I am also saddened that so many people here laugh at things that are not funny.


(http://i.imgur.com/mGy3n.jpg)

Title: Re: on the toad to 40
Post by: fast does lie on September 07, 2012, 12:14:01 am
^ photoshop nerd  ;D

Squat parallel [5 x 135] [5 x 275] [1 x 265] [1 x 275] pinned, got weaker from a month ago when i could 2 x 275 at near parallel.
Title: Re: on the toad to 40
Post by: fast does lie on September 09, 2012, 09:42:03 am
9/9 AM

Squat to parallel [5 x 135] [3 x 225] [1 x 245] [1 x 265]  :personal-record: [1 x 265] pinned

pinned second time, not sure why.

leg curls only did 1 set because i started feeling pain in posterior side of lower knee (almost like a shin splint of the knee)

calf raises 3 plates x 10 x 3

Title: Re: on the toad to 40
Post by: D4 on September 09, 2012, 03:48:27 pm
Next time, try having a set of 185 after the 135 and before the 225.  I would bet you get a better warm up.
Title: Re: on the toad to 40
Post by: Raptor on September 09, 2012, 04:34:20 pm
What do you mean "not sure why you got pinned"?
Title: Re: on the toad to 40
Post by: fast does lie on September 10, 2012, 10:11:45 am
d4- note taken.

raptor- it wasn't 2 x 265.  it was 1 x 265, rest 3-4min and then 1 x 265 again. I felt just as energized the second set but was hair away from making it.

9/10 AM

45 degree back extension [10 x 70 lb x 2]

Squat full [5 x 135] [5 x 185] [2 x 225]

calf raises [10 x 3plates] [10 x 3plates +10lb]

incline db bench [10 x 90 x 2]

*getting comprehensive medical insurance this week, and then going to see ortho.  if all goes well, i plan on squatting 3-4x /week doing 3-4 sets of 3 or 5 and adding 5 lb each time until i reach 295-315lb and/or body fat hits 10% then starting plyo routine.

weight - 172
Title: Re: on the toad to 40
Post by: fast does lie on September 11, 2012, 10:59:54 am
9/11 AM

Squat full [3 x 135] [5 x 185] [3 x 225]

45 degree back ext [10] [7 x 70lb]

calf raise [10 x 3 plates] [10 x 3 plates +10lb x 2]

hanging abs x 30 x 2

PM

leg curls single leg [10 x 65 x 2]

db rows [7 x 65] [7 x 70]

rows [7 x 135 x 3]

4 x 15 yard sprints

medicine ball throws
Title: Re: on the toad to 40
Post by: fast does lie on September 12, 2012, 03:03:48 pm
9/12 pm

Squat full [3 x 135 x 2] [2 x 225] [1 x 245] [1 x 255] :personal-record: tied

Squat 1/4 [2 x 275]

Title: Re: on the toad to 40
Post by: entropy on September 13, 2012, 11:08:28 am
Are you taking fish oil for your knees?
Title: Re: on the toad to 40
Post by: fast does lie on September 14, 2012, 09:26:52 am
^ I ran out of them.  They're quite expensive too, like $12-18 a bottle.  But i was taking msm and gloucosamine/chondritin for knees.

9/14

2 hr pick up games.  Knees actually didn't hurt or feel sore the entire time but I was going at 60-70% at most.  I was able to touch the foam of backboard on a lay up, but the rim might be 9'10" and the foam part might be as low as 9'2
Title: Re: on the toad to 40
Post by: fast does lie on September 15, 2012, 10:13:08 pm
9/15 PM

I plan on alternating light and heavy workouts.  Light will be for maintenance and stretching, something like 5x135, 3x185, 3x225, and heavy will be a 135, 185 warmup and then 3 sets of > 225.

Heavy Day

Squat full (wide stance) [5 x 135] [3 x 185] [3 x 225] [3 x 245]  :personal-record: [2 x 255]  :personal-record *

*planned on doing 3 reps, but didn't feel good on 2nd rep as motion was awkward and too much weight on mid back rather than posterior chain.

45 degree hyper extension [7 x 70 lb] , [10 x 70 lb]

abs

Hanging raises [2 x 30]

Torso rotation [10 x 110] [10 x 130]

seated calf raises [12 x 3plates] [10 x 3plates + 10lb] [10 x 3plates + 20lb] *

*alternating between full ROM and explosive raises

BW dips 10, 7

BW- 175 lb

Title: Re: on the toad to 40
Post by: fast does lie on September 16, 2012, 09:26:42 pm
9/16

Light day

Squat full [5 x 135], feeling really sore and tired from yesterday's training, so just didn't have the drive or energy.

single leg curls [10 x 65lb x 2]

1 pickup game

diet - It's tough eating good b/c everywhere you go, bad food is served such as wings, burgers, hot dogs, etc.  Just don't have the time to eat good and prepare clean foods.  I'm going to make an effort to seriously eat clean.  If i'm out with friends, i will just decline all appetizers and bad foods.  Absolutely no beer, wine, friend foods, bad carbs!

Title: Re: on the toad to 40
Post by: fast does lie on September 17, 2012, 10:06:58 pm
9/17

Sprained ankle badly

probably done for awhile

question: how do i maintain strength on a degree 2 sprained ankle?  I am for sure out for at least 1-2 month from full contact basketball and atleast out for 3 weeks from squatting.  There is sharp pain when i put pressure on it.
Title: Re: on the toad to 40
Post by: fast does lie on September 18, 2012, 10:58:37 pm
bump
Title: Re: on the toad to 40
Post by: fast does lie on September 21, 2012, 01:40:49 am
9/21 pre workout journal

Swelling is all gone from ankle, it only hurts in certain positions, but full bw squat does not hurt.  Going to go tomorrow morning to squat after I sleep for 8-10 hrs.

Tentative plan

Squat full [5 x 135] [5 x 185] [5 x 225]  and if i feel good [3 x 245]

single leg curls [10 x 65 x 2]

seated calf raises (left leg only) 10 x 155 x 3, yes i am only going to do 1 leg.


9/21 am

squat full [5 x 135] [5 x 185] [5 x 225] [1 x 245]  didn't feel like doing anymore 245

single leg curls [10 x 50 x 2]  i think i may have peaked on leg curls, not getting stronger.
Title: Re: on the toad to 40
Post by: fast does lie on September 22, 2012, 11:22:16 pm
9/22 PM

Ankle pain went away by 70% in 4 days.  No more swelling, hurts bending the direction of sprain.  No problem squatting though b/c not direction of pain.

Squat full (pause .75 -2 sec at bottom) [5 x 135] [5 x 185] [4 x 235] [2 x 255] 

*been wearing back brace and knee brace on 1 leg, not sure how many lb it helps by.  Have been inhaling deep breath, and holding breath during squats, seems to help.

45 degree ext 7 x 60lb, 10 x 60 lb

Chin up 6 x bw

dips 5 x bw

incline db press 12 x 90lb, 10 x 90lb

bw- 172, lost 2-3 lb from inactivity for 3-4 days mostly muscle.

diet
- 8 beef ribs, 20 oysterfish, 3-4 sushi rolls, 30g whey, 4 oz prime rib, 1 slice cheese cake, 5 slices fruit, 5 shellfish, 1/2 cup rice, all in 1 meal after workout.

Title: Re: on the toad to 40
Post by: fast does lie on September 23, 2012, 08:11:32 pm
9/23 PM

Squat full [5 x 135] [5 x 185] [5 x 225]

Hanging abs raise x 40

single leg curl 14 x 50 lb

Diet - Chipotle burrito bowl extra rice, beans, whey 50g, cereal skim milk 25g protein
Title: Re: on the toad to 40
Post by: fast does lie on September 25, 2012, 03:32:17 am
9/24 AM

Shooting around, ankle still tender. (30 min)

Calf raise light, 10 x 2 plates

Abs leg raise 40, 20

Diet- beef 6oz, rice 8oz, stirfry chicken 4oz, shrimp 4oz, whopper sandwiches, 2 chicken sandwich, 40g whey

Still bulking diet, going to eat clean soon.



Title: Re: on the toad to 40
Post by: fast does lie on September 25, 2012, 11:48:55 pm
9/25 PM

Squat full (no back brace or knee brace) [5 x 135] [3 x 185] [3 x 225] [1 x 245] [1 x 255]

Calf raises 15 x 3plates, 12 x 3plates + 20 lb

*still in recovery phase and light/non training phase b/c of tender ankle.  It's been only 9 days since sprain and has healed 70%.  Much better than I had anticipated.

Diet- 1/3 lb burger, pasta and meat sauce, salad, 25g whey, 2 bread sticks
Title: Re: on the toad to 40
Post by: LBSS on September 26, 2012, 12:00:13 pm


Diet- 1/3 lb burger, pasta and meat sauce, salad, 25g whey, 2 bread sticks

this was your diet for the whole day? or just dinner?
Title: Re: on the toad to 40
Post by: fast does lie on September 26, 2012, 10:56:34 pm
^ whole day, plus 2 multi grain fruit bars.  however, i slept half of the day b/c i was up all night cramming studies and getting some work done.

9/26 PM

Tried running, ankle hurts when cutting.

Squat full paused at bottom 1-2sec [3 x 135 x 2] [3 x 225] [3 x 245] [3 x 255]  :personal-record: [1 x 265]  :personal-record: *

seated calf raises [15 x 135lb] [10 x 160] [10 x 145]

* didn't like my form, almost turned into a good morning, and did not pause long enough at bottom (probably .3 sec)

Diet- 6 oz prime rib steak, small plate alfredo pasta, 3 pieces mozzarella spinach, 50g whey, powerade 20z, 1 small plate whole grain pasta and marinara, 5 oz white rice and low fat pork and green peppers.

Body comp - still have lots of fat ~20%, will start to watch out for diet as I get closer to 315 lb paused full squat.
Title: Re: on the toad to 40
Post by: AGC on September 27, 2012, 12:19:27 am
9/24 AM

Shooting around, ankle still tender. (30 min)

Calf raise light, 10 x 2 plates

Abs leg raise 40, 20

Diet- beef 6oz, rice 8oz, stirfry chicken 4oz, shrimp 4oz, whopper sandwiches, 2 chicken sandwich, 40g whey

Still bulking diet, going to eat clean soon.

Why are you trying to bulk when you are >%20 BF?
Title: Re: on the toad to 40
Post by: fast does lie on September 27, 2012, 01:03:35 am
^ i'm training to be the first sumo wrestler with 40 in vertical   ;D...  honestly I don't know.  I called it a "bulking diet" but it's just I don't have time to prepare for clean foods.  I'd have to buy chicken and salmon and beans and then cook them.  I'm not married so I don't have wife to cook for me.
Title: Re: on the toad to 40
Post by: D4 on September 27, 2012, 03:45:54 am
You don't need to cook complicating entree's.  Saying you don't have time to eat clean is an excuse most of the time.  You don't even gotta put too much emphasis on the "clean" part.  If your keeping your macro ratios in check and calories under maintenance, you'll get leaner while still progressing in strength at the current stage you're in.
Title: Re: on the toad to 40
Post by: fast does lie on September 27, 2012, 04:57:49 am
You don't need to cook complicating entree's.  Saying you don't have time to eat clean is an excuse most of the time.  You don't even gotta put too much emphasis on the "clean" part.  If your keeping your macro ratios in check and calories under maintenance, you'll get leaner while still progressing in strength at the current stage you're in.

^ what is an optimal macro ratio for me?  33 protein, 33 carb, 33 fat?
Title: Re: on the toad to 40
Post by: D4 on September 27, 2012, 05:14:26 am
You don't need to cook complicating entree's.  Saying you don't have time to eat clean is an excuse most of the time.  You don't even gotta put too much emphasis on the "clean" part.  If your keeping your macro ratios in check and calories under maintenance, you'll get leaner while still progressing in strength at the current stage you're in.

^ what is an optimal macro ratio for me?  33 protein, 33 carb, 33 fat?

I am definitely no expert on this, but from my own personal dieting experiences, which I went on after getting advice from a couple of pretty knowledgeable people, what works well is sticking to these rules:

1) Keep protein intake high, at the very least 1g per pound of bodyweight.  
2) Keep carb intake low, like under 100g for the day.
3) If you get in the necessary amount of protein, and keep your carb intake low, basically you can have fat for the rest of your daily diet as long as you stay caloric deficit.  The less you have, the more calories you'll burn for the day, but harder to manage hunger/strength.  You gotta figure this out.  

The carb rules obviously can be changed.  Many people take in more than 100g a day and still works.  I just believe keeping carbs very low is the most effective, but most difficult way.  

If you want to get very general, keep protein intake high (at least 1g per pound of bodyweight) and keep calories under maintenance and you'll get leaner.

Also, low carb doesn't affect you too much in terms of weight training in the manner we train in (trying to increase vert).  And yeah, I did what you mentioned as well, eat the most food late at night so the diet won't affect my sleep. 

I wake up and eat relatively small, usually all protein and some carbs, go workout and get some more protein after.  Then I have another small meal later and then I get hungry but I fight the hunger until late night and eat a decent sized meal and sleep happily.  Just what I did on my cut and it worked fine.  I was making strength gains almost the whole time too.
Title: Re: on the toad to 40
Post by: Raptor on September 27, 2012, 05:27:32 am
Eat paleo baby!
Title: Re: on the toad to 40
Post by: entropy on September 28, 2012, 02:35:56 am
I don't think he necessarily needs to go low carb. 100g is not much, and under that you're slipping into keto. Does he need to go keto? Maybe, maybe not. It depends. Maybe it will suit him very well and he should go for it. Maybe it will make him feel like crap and he shouldn't even think about it. It's hard to say without knowing his existing nutrition, the way his body reacts to nutrition and what his lifestyle will permit. Some people will be able to switch to keto and find themselves feeling great, it doesn't affect performance and they can be strict about it should go for it. But others will find it kills their performance and mood and hard to maintain as a lifestyle. For me i've done strict keto diets 3 times for a period of about 6 months total. I wouldn't do them again though. Carbs (and carb sources like wheat) are good for sleep, health, well being and performance for me.

But don't overthink this shit. If you are over 20% and you want to be 12% you don't need any fancy diet. The main thing is 1. get enough protein and 2. limit total calories. and 3. stick to it over a period of months. 10cal per lb for calories is probably ok for cutting, 1g/lb is ok for protein. Make sure you to dial in net calories and stick to it regardless of what you're eating and if you do that for a few months you'll see the results.

From what i've read in your log, you don't really stick to anything for long enough - that wont work. I can sympathise i'm in a similar situation and most people struggling with achieving their bodycomp goals for that matter. If you eat clean 2-3 days a week and binge 2 days - you're taking 2 steps fwd and 3 backward, spinning your wheels. Think in terms of stringing together 5-6 days of compliance, and 1 day where you have a free meal. Over a month you're looking at losing about 5lb which if you can sustain for several months will get you where you want to be.

No point having a fancy, low carb IF, calorie cycling plan super clean diet which is perfect in every way, only to find you're unable to stick to it for any meaningful period of time. Better is an imperfect plan where you eat KFC every other day but make sure your total calorie intake is 10% below maintenance and shows a 1lb fat loss per week.

TLDR: It's better to have an imperfect diet you stick to than a perfect one you don't stick to.

Sorry to go into sermon mode lol
Title: Re: on the toad to 40
Post by: D4 on September 28, 2012, 04:41:24 am
I don't think he necessarily needs to go low carb. 100g is not much, and under that you're slipping into keto. Does he need to go keto? Maybe, maybe not. It depends. Maybe it will suit him very well and he should go for it. Maybe it will make him feel like crap and he shouldn't even think about it. It's hard to say without knowing his existing nutrition, the way his body reacts to nutrition and what his lifestyle will permit. Some people will be able to switch to keto and find themselves feeling great, it doesn't affect performance and they can be strict about it should go for it. But others will find it kills their performance and mood and hard to maintain as a lifestyle. For me i've done strict keto diets 3 times for a period of about 6 months total. I wouldn't do them again though. Carbs (and carb sources like wheat) are good for sleep, health, well being and performance for me.

But don't overthink this shit. If you are over 20% and you want to be 12% you don't need any fancy diet. The main thing is 1. get enough protein and 2. limit total calories. and 3. stick to it over a period of months. 10cal per lb for calories is probably ok for cutting, 1g/lb is ok for protein. Make sure you to dial in net calories and stick to it regardless of what you're eating and if you do that for a few months you'll see the results.

From what i've read in your log, you don't really stick to anything for long enough - that wont work. I can sympathise i'm in a similar situation and most people struggling with achieving their bodycomp goals for that matter. If you eat clean 2-3 days a week and binge 2 days - you're taking 2 steps fwd and 3 backward, spinning your wheels. Think in terms of stringing together 5-6 days of compliance, and 1 day where you have a free meal. Over a month you're looking at losing about 5lb which if you can sustain for several months will get you where you want to be.

No point having a fancy, low carb IF, calorie cycling plan super clean diet which is perfect in every way, only to find you're unable to stick to it for any meaningful period of time. Better is an imperfect plan where you eat KFC every other day but make sure your total calorie intake is 10% below maintenance and shows a 1lb fat loss per week.

TLDR: It's better to have an imperfect diet you stick to than a perfect one you don't stick to.

Sorry to go into sermon mode lol

Yeah that's basically what I said.  Keto is an option, but you can stay low carb with higher carb intake than keto and it'll still work.  But only if low carb is something your body handles.  When I was in keto, I felt great. 

But yeah hyperdunk, like entropy and I both said, keeping it simple and getting calories under maintenance while getting enough protein will get you lean and is very simple.  Just gotta stick to it.
Title: Re: on the toad to 40
Post by: fast does lie on September 28, 2012, 07:53:52 am
^ I messed up back in August.  For 2 weeks, I ate real clean and at a major calorie deficit.  Weight started dropping fast.  Then I abandoned that plan and got injured and ate horrendously, just killed my progress.

9/27 PM

Squat full (made effort to tighten back) [5 x 135 x 2] [5 x 185] [5 x 225] [3 x 245] <---I liked my form here although I didn't go as low compared to a more rounded back.

Calf raises [15 x 135] [12 x 145] [12 x 155]

Weight - 176
Title: Re: on the toad to 40
Post by: Raptor on September 28, 2012, 08:36:18 am
Well you have only yourself to blame for that.
Title: Re: on the toad to 40
Post by: entropy on September 28, 2012, 09:09:47 am
^ I messed up back in August.  For 2 weeks, I ate real clean and at a major calorie deficit.  Weight started dropping fast.  Then I abandoned that plan and got injured and ate horrendously, just killed my progress.

It's impossible to teach you anything and so frustrating since you're absolutely defiant against learning anything. Trying to be perfect and eating 'real clean and at a major calorie deficit' is the problem, because it's hard to sustain, and when you fail, which will happen, you fail spectacularly and undo any work you did in the first place. The solution is not to try to be so perfect in the first place, just be good enough ALL THE TIME rather than PERFECT for a week or two. Don't try to be perfect -  because then invariably you're either  100% clean for a brief period of time or 100% dirty. But try to be 80% good enough ALL THE TIME.
Title: Re: on the toad to 40
Post by: fast does lie on September 29, 2012, 10:35:02 am
9/29 AM

I was able to sprint forward with no pain on ankle, but after playing half a pickup game (having to sit out in the middle) there were a bit of sharp pains and soreness now.

Medicine ball toss x 20

DB incline press [15 x 90] [12 x 90]

Face pull [15 x 35] [15 x 42.5]

low rows [10 x 135]

hanging leg ups [40] [35]

Ab crunch [10 x 50] [10 x 60]

Torso rotation [20 x 110] [15 x 130]

single leg curl [10 x 65 x 2] [3 x 80]

The leg curl machine broke and now they fixed it.  I think they might have added 10lb to the weights, because I was just absolutely laboring on 65 which i was able to do before with more ease.  And could onlly do 80 few times before total failure.
Title: Re: on the toad to 40
Post by: fast does lie on September 29, 2012, 08:35:38 pm
9/29 PM

Squat parallel (could not squat full, squat rack taken by person doing curls for 1 hr and said he's not leaving, lol) [135 x 5] [225 x 6] [245 x 4] [265 x 3]  :personal-record:last rep turned into squat morning.


 
Title: Re: on the toad to 40
Post by: fast does lie on October 01, 2012, 06:47:16 pm
10/1 noon

Squat full paused [3 x 135] [2 x 225] [1 x 245] [2 x 265] :personal-record: (form a lot better as back tightened)

Squat 1/5 [10 x 315 x 2]

DB shoulder press [10 x 40] [10 x 45]

DB incline press [10 x 45] [10 x 50]

Seated calf raise [10 x 150 x 2]

Single leg curls [10 x 50] [10 x 65] [10 x 50]

Title: Re: on the toad to 40
Post by: vag on October 02, 2012, 06:06:57 am
I am very curious to see those 265 paused tight form full squats on video...
Title: Re: on the toad to 40
Post by: fast does lie on October 04, 2012, 07:54:25 am
10/4 AM

Hadn't slept for 23 hrs, didn't feel to well.  Planned on doing 5 x 225 x 3, but was too jittery so smart thing to do was stop before I hurt myself.

Squat full [10 x 135] [5 x 225] [4 x 225] [2 x 265]

I am very curious to see those 265 paused tight form full squats on video...

Here u go vaggy.  Not as smooth as I had it last session, lack of sleep and too much coffee.

http://www.youtube.com/watch?v=3xWrl4CjoyA
Title: Re: on the toad to 40
Post by: vag on October 04, 2012, 08:07:34 am

Squat full [10 x 135] [5 x 225] [4 x 225] [2 x 265]

I am very curious to see those 265 paused tight form full squats on video...

Here u go vaggy.  Not as smooth as I had it last session, lack of sleep and too much coffee.

#Invalid YouTube Link#

Broken link , fixed it for you:

http://www.youtube.com/watch?v=3xWrl4CjoyA

Yes , those squats look really good, i admit i didn't expect that. Crazy improvement, props!
Title: Re: on the toad to 40
Post by: LBSS on October 04, 2012, 04:27:47 pm
well i'll be horn-swoggled. what vag said, nice work.
Title: Re: on the toad to 40
Post by: fast does lie on October 06, 2012, 01:15:12 am
4 x 225 from last session

http://www.youtube.com/watch?v=NdQGrjhFQCE
10/5 PM

Squat full [10 x 135] [5 x 225 x 3] :personal-record:

*Was really laboring on last few reps and they got a little wobbly.  But i was pretty tired and still a little sore.
Title: Re: on the toad to 40
Post by: Raptor on October 06, 2012, 03:57:33 am
Hey nice job, the 225x4 looked really good. Continue to use strict&perfect form and control and you should do well.
Title: Re: on the toad to 40
Post by: fast does lie on October 06, 2012, 04:04:32 am
^ Thanks, interesting that you guys say my form is good, b/c i thought my toes were pointed a lil too far out, like greater than 30 degrees.  Also i still think my upper back is a little too rounded and i have somewhat of a butt wink, but i've fixed rounding of the lower back by a lot.

10/6 PM

1st time playing bball since ankle injury 3 weeks ago.  Felt mediocre, ankle still a lil tender.

SVJ x 5, touched orange box below rim, probably around 9'6 or 9'7.  Means my SVJ is probably 25-27in IF i am warmed up.  If not warmed up, it can be as bad as 21in.

*my landing is lopsided.  i tend to tilt towards my left.  perhaps it is bc my left leg jumps higher than right due to being right handed in bball.
Title: Re: on the toad to 40
Post by: fast does lie on October 07, 2012, 08:34:09 pm
10/7

Squat [2 x 135] [2 x 185] [1 x 235] [1 x 225] 1/2 squat [1 x 315] pinned 1/5 squat [5 x 315]

*had planned on doing 5 x 230 x 3 full, but was feeling too sore and tired.  So did some low rep stretching by pausing for 5+sec at bottom, and did some tendon work with 315.

Title: Re: on the toad to 40
Post by: fast does lie on October 09, 2012, 01:44:09 am
10/8 PM

Squat full [5 x 135] [5 x 230 x 3] :personal-record: Did not pause long enough last rep of last set, but nevertheless was good.

Bench [15 x 135] [17 x 135] [8 x 155]
Title: Re: on the toad to 40
Post by: fast does lie on October 10, 2012, 10:39:31 pm
10/10 AM

Squat full [5 x 135] [5 x 185] [5 x 235 x 3]  :personal-record: * Last rep last set was a little lousy.

Title: Re: on the toad to 40
Post by: fast does lie on October 14, 2012, 09:41:53 am
10/14 AM

Squat full [5 x 135] [5 x 240 x 3]  :personal-record:

*Did not feel good at all this morning, because I compromised and drank alcohol last night (wine, 1 glass turned into 4 glasses).  Still don't know how I pulled off the PR, almost passed out in between sets.  Also took long break (3 days) so was kind of rusty.
Title: Re: on the toad to 40
Post by: fast does lie on October 15, 2012, 08:11:58 am
10/15 AM

Did not squat, too sore.  How does this squatting plan sound.  3x per week consisting of:

hi volume day: 3 sets of 10

mid volume day: 3 sets of 5

and low volume heavy day: 3 sets of 3

or should I just stick with the current 3 sets of 5 at about 240 and progressing?

db shoulder press [12 x 80] [7 x 100] [7 x 90] form terrible and struggling

db bench [10 x 100] [10 x 110]

hanging leg ups x 40

abdominal x 20 x 2

calf raises 12 x 135, 10 x 155, 10 x 145



Title: Re: on the toad to 40
Post by: fast does lie on October 16, 2012, 08:26:29 am
10/16 AM

Squat full [5 x 135] [5 x 245 x 2] [4 x 245] last rep was shaky and squat morning, did not attempt 1 more. [1 x 265] [1 x 275] <--- failed

Still was pretty sore, did not rest well.  Will attempt 5 x 245 x 3 in a few days.

Title: Re: on the toad to 40
Post by: fast does lie on October 20, 2012, 10:22:14 pm
10/20 PM

Squat full [10 x 135] 30 min rest to go hoop [5 x 135] [5 x 245] [5 x 245] pinned last rep [5 x 245] shaky last rep [1 x 265] very shaky

-Dissappointed in my performance even after 2-3 days rest.  I will have to lower the weight.  But I did eat way too much 3 hours before I lifted, so that may be one of the reasons why.  Will start at 5 x 225 x 3 soon.

DB incline press [10 x 60] [10 x 45 x 2]

Weight- 180 lbs
Title: Re: on the toad to 40
Post by: fast does lie on October 21, 2012, 10:57:20 pm
10/21 PM

super light day

Squat full [3 x 135] [3 x 185] [3 x 205]

hanging abs x 30 x 2

torso x 15 x 3

single leg curls 10 x 50 x 2, 3 x 70

Weight 181

Putting on lots of weight lately.  Not sure if this is too detrimental to my end goal of hitting 42in vertical in order to dunk at 7'4 reach.
Title: Re: on the toad to 40
Post by: vag on October 22, 2012, 04:30:15 am
3x10 - 3x5 - 3x3 is too much volme imho.

Read Lance's article , it has very useful Q&A and also a few different templates for this intensity/volume alternating thing.

http://www.adarq.org/lancests-performance-blog/training-posts/

What I have found works best over time is working up to a heavy single or triple for 3 sets on one day, preferably the first day.  Then working up to a single max set of 5 the second training day. 

The last training day would be 4 x 8-10, where load is increased once you complete 4 x 10 across.  If youre only training 2x a week then you simply to workout 1, workout 2, workout 3, in order on whatever day they may fall, taking an extra day of rest after workout 3.
Title: Re: on the toad to 40
Post by: fast does lie on October 24, 2012, 12:21:16 am
^ thanks

10/23 PM

Squat full [5 x 135] [5 x 225] [5 x 245]

squat parallel (squat rack taken) [4 x 265] [2 x 275]  :personal-record:

Title: Re: on the toad to 40
Post by: fast does lie on October 26, 2012, 12:03:37 am
10/25 PM

Squat full paused [5 x 135] [5 x 245 x 3]  :personal-record: :personal-record: finally did it, was quite tough.

Squat 1/4 [5 x 315 x 2]
Title: Re: on the toad to 40
Post by: Girljordan on October 26, 2012, 12:09:20 am
10/25 PM

Squat full paused [5 x 135] [5 x 245 x 3]  :personal-record: :personal-record: finally did it, was quite tough.

Squat 1/4 [5 x 315 x 2]


Do you pause at the top?  :personal-record:
Title: Re: on the toad to 40
Post by: fast does lie on October 26, 2012, 12:11:43 am
^ yes lady michael jordan, I paused up top.  I think pausing up top makes it easier since I can get a breather.

10/26

No squat today, going to rest for tomorrow when i attempt 250 x 5 x 3 full paused.

Push ups x 35, had to stop, had this type of pain on shoulders, been lingering for months

Declined sit ups (almost 90 degrees)  x 20 x 2

DB shoulder press (40 x 10) (45 x 10)  no pain on shoulders

Bench press 135 x 12, had to stop due to pain on shoulders.

This shoulder joint problem has been bothering me for months now.  I have yet to bench in so long.  Been really lacking in upper body strength.  For some reason, benching hurts, but db incline bench does not.  Shoulder press does not, but push up there is pain.
Title: Re: on the toad to 40
Post by: fast does lie on October 27, 2012, 08:21:49 pm
10/27 PM

Squat full paused 2+ seconds [3 x 135] [3 x 185] [5 x 250 x 3]   :personal-record:

seated calf raise [15 x 115] [10 x 140 x 2]

single leg curl [10 x 50 x 2] [6 x 65 x 2]  Not sure why not making progress in leg curls.
Title: Re: on the toad to 40
Post by: Girljordan on October 27, 2012, 11:58:40 pm
^ yes lady michael jordan, I paused up top.  I think pausing up top makes it easier since I can get a breather.

10/26

No squat today, going to rest for tomorrow when i attempt 250 x 5 x 3 full paused.

Push ups x 35, had to stop, had this type of pain on shoulders, been lingering for months

Declined sit ups (almost 90 degrees)  x 20 x 2

DB shoulder press (40 x 10) (45 x 10)  no pain on shoulders

Bench press 135 x 12, had to stop due to pain on shoulders.

This shoulder joint problem has been bothering me for months now.  I have yet to bench in so long.  Been really lacking in upper body strength.  For some reason, benching hurts, but db incline bench does not.  Shoulder press does not, but push up there is pain.

My doctor advises knee squat machinie the ligaments around the chest for the tard pain in your lats. I dont know but try some vietnam D and C they help take it in the morning for the bones and stuff.
Title: Re: on the toad to 40
Post by: fast does lie on October 28, 2012, 12:06:18 am
^ yes lady michael jordan, I paused up top.  I think pausing up top makes it easier since I can get a breather.

10/26

No squat today, going to rest for tomorrow when i attempt 250 x 5 x 3 full paused.

Push ups x 35, had to stop, had this type of pain on shoulders, been lingering for months

Declined sit ups (almost 90 degrees)  x 20 x 2

DB shoulder press (40 x 10) (45 x 10)  no pain on shoulders

Bench press 135 x 12, had to stop due to pain on shoulders.

This shoulder joint problem has been bothering me for months now.  I have yet to bench in so long.  Been really lacking in upper body strength.  For some reason, benching hurts, but db incline bench does not.  Shoulder press does not, but push up there is pain.

My doctor advises knee squat machinie the ligaments around the chest for the tard pain in your lats. I dont know but try some vietnam D and C they help take it in the morning for the bones and stuff.

thanks for the advike.  ill try some vietnam d and knee squat machinie the ligaments around the chest for the tard pain in my lats.
Title: Re: on the toad to 40
Post by: fast does lie on October 28, 2012, 11:41:13 pm
10/28 PM

BW dip x 12 x 2

hanging knee raise x 30 x 2

torso rotation x 110 x 20, 130 x 15

db incline press x 40 x 12, 50 x 7
Title: Re: on the toad to 40
Post by: fast does lie on October 29, 2012, 09:45:06 pm
10/29 PM

Knee buckles when fully extended but there's no pain.  Still haven't gotten insurance yet to check it out.  Next semester with full time classes I will be eligible.

Squat full paused [3 x 135] [3 x 225] [1 x 275 x 2]  :personal-record: form was good, felt pretty easy.

going to wait a few days before I attempt 5 x 255 x 3.

Title: Re: on the toad to 40
Post by: fast does lie on October 31, 2012, 09:04:56 am
10/31 AM

Squat full paused 2 sec [5 x 135] [3 x 225] [5 x 255 x 3]  :personal-record:

Bench press [15 x 45] [20 x 95 x 2]

Seated calf raise [10 x 135] [12 x 145] [12 x 135]
Title: Re: on the toad to 40
Post by: fast does lie on November 02, 2012, 10:44:07 am
11/2

3 pick up games- injury -- upper calf strain, grade 2, kept playing while tingly.  after sat out, it went totally stiff and cannot put pressure on foot.  Squat will be on halt for 2-3 weeks.
Title: Re: on the toad to 40
Post by: fast does lie on November 03, 2012, 11:25:10 am
11/3 AM

Torn calf muscle -- no problem, doesn't really affect full paused squat as much as I thought, calf raises are impossible though  ;D

Squat full paused [5 x 135] [3 x 225] [4 x 245] [2 x 265] [3 x 265]  :personal-record: [2 x 275]  :personal-record: [4 x 245]

* CNS just gone, probably from using pre-workout supplements last week.  Could not manage 5th rep on some of the lifts which I should be able to easily do at that weight.

Bench [20 x 95] [20 x 115]

DB incline [15 x 35]

Db shoulder [20 x 30]
Title: Re: on the toad to 40
Post by: fast does lie on November 04, 2012, 03:13:54 pm
11/4 AM

Abs raises x 40, x 30

Abdominal rotation [110 x 20] [130 x 15]

Medball - 10 min

Bench [95 x 20] [115 x 20]

Dwight Howard shoulder exercise x 2 @ w/ 10lb db's

11/4 PM

Squat full paused [3 x 135] [3 x 225] [2 x 265] [5 x 255]

Squat 1/4 [5 x 315]

Title: Re: on the toad to 40
Post by: fast does lie on November 06, 2012, 05:38:58 pm
11/6 AM

Attempted 5 x 260 x 3, failed the 1st set last rep.  Took pharm assault and had good sleep, but was still a bit shaky.

Squat full paused [5 x 135] [3 x 185] [3 x 225] [5 x 260] --failed rep 5  [2 x 275] [5 x 245]-- was extremely shaky the last 2 reps.

45 deg hyper with 45 lb x 15 x 2

DB shoulder [15 x 35] [12 x 40] [12 x 45] shaky last few reps

Diet-- 2 lb raw fish/sushi -- salmon, snapper, squid, etc, cooked salmon 4 oz, teriyaki beef 4 oz, beef ribs 6 oz, dr pepper for carbs, gummy candy for carbs after workout, 8 oz high protein / fiber cereal


Title: Re: on the toad to 40
Post by: fast does lie on November 07, 2012, 02:55:08 pm
11/7 AM

Weight 178, down 3 lb from 10 days ago.

Squat full paused [12 x 135] [7 x 225] [5 x 255]--form got bad last few reps, felt very heavy [5 x 255]-- Pinned after 3rd rep.  It is kind of frustrating getting pinned at the 2nd set of 5 x 255, when i had accomplished 5 x 255 x 3 not too long ago.  Perhaps it is due to losing 3 lb, but I have been eating very adequate and training adequate.

Note- did not take pharm assault.  This stuff probably messed up my focus and CNS.  Will take it very sparingly.

Single leg curls [12 x 40lb] [10 x 50 lb] [10 x 40 lb]  Felt heavy, because I haven't done them in awhile due to machine broken or taken up and had to run.

seated calf raises [10 x 135 x 3]

Title: Re: on the toad to 40
Post by: fast does lie on November 08, 2012, 07:36:59 pm
11/8 AM

Bench press [20 x 95] [20 x 115] [15 x 115]

Db incline press [15 x 35] [12 x 45]

Ab raise x 40

Torso rotation [20 x 90] [15 x 130]

Dip 12 x 80, 7 x bw

Title: Re: on the toad to 40
Post by: fast does lie on November 10, 2012, 12:51:45 am
11/9 Food log-

Chicken sandwich 5 oz wheat bread - 22 g protein
Salmon fillet 4 oz -20 g protein

whey shake + skim milk -30g protein

Chipotle burrito bowl (extra beans and brown rice)- 55 g protein

Large plate tortellini with sauces - 20g protein, small scoop of chicken and bacon salad - 10 g protein

2 snickers ice cream bars - 12 g protein

3 reeses ice cream bars - 14 g protein

whey shake - 15 g

Summary-- definitely on a calorie surplus today!  Need only 2500 cal maintenance.  Total protein - 186g

and did not train today.


Title: Re: on the toad to 40
Post by: fast does lie on November 10, 2012, 05:28:35 pm
11/10 PM

Not squatting today, going to take 3 day break.

DB shoulder press [15 x 35] [10 x 45] [5 x 50] [5 x 45]

DB dwight howard drill 15 lb and 10 lb:

lat raises x 15, 10

front raises x 15, 10

rear delt raise x 15, 10

shoulder press x 15, 10

front and back fly machine [10 x 70] [10 x 85] [10 x 100]

Food log -

Chicken sandwich, salmon sandwich, maynoise, bbq sauce, tarter ~ 45g protein

30 g whey ~ 30 g protein

snack bar - 3 g protein

banana - 1 g protein

steak, rice, potatoes, cow foot, salmon, stir fry duck - 50g protein

whey and milk - 25 g protein

overall - 140g protein.



Title: Re: on the toad to 40
Post by: fast does lie on November 11, 2012, 09:50:36 pm
11/11 PM

Squat full paused

135 lb x 5

225 lb x 5

255 lb x 5, 5 <--- Pinned last rep, I almost had it be for some reason gave up and the weight squashed me.  I think the strength was there but I maybe the conditioning isn't there as I was about to faint.

250 x 5

Dissappointed I am getting pinned at 3 sets of 255.  for 250 it was very hard too the last few reps.  It seems like for full squats paused, it gets exponentially harder the last few reps of all weights above 240.  Few weeks ago, I managed 5 x 255 x 3, and almost pulled off 5 x 260 x 3.  Not sure what to do now.  I even took pharm assault before work out.

45 deg hypers + 45 lb x 15, 12, 15

45 min pick up bball game after (with protein drink)  Not sure if this is detrimental.

Food log so far--

skim milk plus whey - 25g protein

salmon sandwich plus extra piece of salmon -- 45 g protein

broccolli - 5g protein
 
whey - 48g protein

whole grain fruit bar -- 1g protein

banana - 2g protein

sugar snacks before and after work out

coffee black
Title: Re: on the toad to 40
Post by: fast does lie on November 13, 2012, 08:03:24 pm
11/13 PM

Squat full paused [10 x 135] [8 x 225] [8 x 225] [2 x 275] [1 x 280]

*The 225s got mighty hard towards the end because of so much weight for so long on the back.  Planned on doing 3 sets of 225s, but was a little too tired.

45 deg hyper [20 x bw] [15 x 60lb] [15 x 60 lb]

sing leg curls [12 x 40 lb] [12 x 40 lb] [10 x 50 lb]

Title: Re: on the toad to 40
Post by: Raptor on November 13, 2012, 08:11:00 pm
Why did you do 2x275 and 1x280 after all that volume?
Title: Re: on the toad to 40
Post by: fast does lie on November 14, 2012, 12:12:56 am
Why did you do 2x275 and 1x280 after all that volume?

because my plan was to do 3 sets of 225s, but it was too much on my back b/c paused squats take so long to do 8 reps.

1 x 280 from today, probably could have squeezed one more

http://www.youtube.com/watch?v=2Xa-jJl99ls
Title: Re: on the toad to 40
Post by: Raptor on November 14, 2012, 06:11:37 am
Hey really nice man... after all that volume coming up with that rep is no joke... but it's not something I'd do. It doesn't make too much sense to use a bigger weight AFTER you already put in quite a bit of work with a lower, fatiguing weight.
Title: Re: on the toad to 40
Post by: fast does lie on November 16, 2012, 10:37:48 pm
^ thanks.  I didn't know that.  I thought the right thing to do was increase weight towards the last few reps when you are more fatigued for greater stress on lifts.

11/15 PM

DB rows [10 x 50] [7 x 70] [7 x 75]

rows [10 x 105] [7 x 120]

Chin ups 100lb assisted x 5, 5

seated calf [10 x 135] [10 x 145 x 2]

single leg curls [10 x 40 x 2] [10 x 50]

45 hyper + 45 lb x 15 x 3

11/16 PM

Squat full paused [5 x 135] [6 x 225] [3 x 255] [3 x 260]

*going heavy/low rep as I cut.  bar has been lower on back which is good, but it also puts more pressure on shoulders/wrists.

DB incline press [10 x 35] [7 x 50] [7 x 55]

single leg curls [10 x 40] [10 x 50] [5 x 50] stopped due to discomfort

seated calf [10 x 135] [8 x 160] [8 x 160]

BW - 173 dry
Title: Re: on the toad to 40
Post by: fast does lie on November 17, 2012, 12:24:30 pm
11/17 AM

Dwight howard shoulder drills, set of 3

Ab rotation x 15 x 2 @ 90 and 130

Ab crunch x 20 x 2

Tot: 30 min

weight - 175
Title: Re: on the toad to 40
Post by: D4 on November 17, 2012, 08:44:19 pm
^ thanks.  I didn't know that.  I thought the right thing to do was increase weight towards the last few reps when you are more fatigued for greater stress on lifts.


Use the heaviest weight in your workout when your most warmed up/freshest...  Not after fatiguing yourself.  Then if you want to, drop the weight and get in more volume
Title: Re: on the toad to 40
Post by: fast does lie on November 18, 2012, 04:25:44 am
^ thanks.  I didn't know that.  I thought the right thing to do was increase weight towards the last few reps when you are more fatigued for greater stress on lifts.


Use the heaviest weight in your workout when your most warmed up/freshest...  Not after fatiguing yourself.  Then if you want to, drop the weight and get in more volume

my logic was always different.  i thought using heavier weights towards end of routine caused most stress in turn creating greater gains.  new outlook now.
Title: Re: on the toad to 40
Post by: fast does lie on November 20, 2012, 09:30:52 am
11/18 PM

light day

Single leg free motion machine squat 80 x 10

db lunges 10 x 30 lb x 2

seated calf 10 x 135 (got hurt, calf started spazzing out/cramping and going nuts by wiggling)

free motion diagram

(http://i1296.photobucket.com/albums/ag3/mosqw84/IMG_0194.jpg)



11/20 AM

*Got good rest

Squat full paused [6 x 135] [8 x 225] [4 x 265] [8 x 230] [8 x 230]  :personal-record:

45 deg hyper [15 x bw] [10 x 45] [10 x 70 x 2]

single leg curl [10 x 40] [7 x 65] [10 x 50] <--- failed due to right knee pain

* feels as if 65 leg curls are 75 or 85, not sure if they added a component to the machine since they fixed it.  Not making much progress in leg curls and even getting weaker.

225 x 8

http://www.youtube.com/watch?v=5zUsxcYfbhs
Title: Re: on the toad to 40
Post by: fast does lie on November 21, 2012, 11:37:26 pm
11/21 pm

Bench 95 x 15, 135 x 20, 125 x 20

db shoulder 35 x 10, 45 x 10

Dwight howard drill x 2 x 10 lb, 15 lb

Ab raise x 40 x 2

Torso rotation x 90 lb x 20, 130 lb x 15

Dips x 10, 8

machine flys - 85 x 10, 130 x 10

Title: Re: on the toad to 40
Post by: fast does lie on November 24, 2012, 03:46:00 pm
11/24 AM

Squat full [10 x 135] [6 x 225] [8 x 235] [8 x 235] <--- pinned last rep   [8 x 225] <--- almost pinned last rep, squat morning.

45 deg hyper 15 x 45, 12 x 70

*did not get that much rest, didn't feel well.  ate poorly last few days.


http://www.youtube.com/watch?v=GpvO1ZV8ExA
Title: Re: on the toad to 40
Post by: Raptor on November 24, 2012, 06:10:39 pm
Why the heck would you go overboard like that in terms of weight... it's obvious you can't do it for 8 reps...

But then again - nothing is surprising about you anymore.
Title: Re: on the toad to 40
Post by: fast does lie on November 25, 2012, 04:17:19 am
Why the heck would you go overboard like that in terms of weight... it's obvious you can't do it for 8 reps...

But then again - nothing is surprising about you anymore.

Why would I not go overboard in terms of weight?  I could manage 8 x 225 and 8 x 230, so now it's time to up it to 8 x 235
And what are you talking about?  I did do 8 x 235... the set before.  2nd set obv a lot shakier

11/25 AM

45 deg hyper 20 x 45 x 2

single leg curls 15 x 40 x 2

db rows 10 x 60, 10 x 65 x 2

seated rows 10 x 90, 8 x 135 x 2

ab raise 40, 30

ab rotation 15 x 90, 15 x 135, 10 x 150

Title: Re: on the toad to 40
Post by: Raptor on November 25, 2012, 07:49:52 am
Yeah but it looks extremely hard even from the 5th rep or so... to me, it doesn't make any sense to use that kind of weight.
Title: Re: on the toad to 40
Post by: fast does lie on November 25, 2012, 09:10:38 am
Yeah but it looks extremely hard even from the 5th rep or so... to me, it doesn't make any sense to use that kind of weight.

I thought the whole point of it was to challenge the muscles and put as much resistance as possible...  granted my form got real shaky towards the 5th rep like you said, but it's putting my training to the test.
Title: Re: on the toad to 40
Post by: fast does lie on November 27, 2012, 12:02:45 pm
11/27 AM

Squat full [5 x 135] [10 x 185] [10 x 225] [5 x 225]

*Planned on doing 2 sets of 10 x 225, but didnt feel good.

45 deg hyper 15 x 45lb

single leg curls 10 x 40lb

*stopped short of 2 sets on both exercises because felt sick.
Title: Re: on the toad to 40
Post by: fast does lie on November 28, 2012, 10:29:29 am
11/28 AM

DB rows [10 x 65] [8 x 75 x 2] [15 x 50]

Face pulls [15 x 35] [15 x 55 x 2]

Shrugs with back machine [15 x 70 x 3]

cable rows [10 x 120] [8 x 135 x 2]

assisted chin ups [8 x 80 x 2]

reverse lunges [14 x 80]

single leg squats free motion machine 7 x 95

reverse flys [12 x 70] [10 x 100] [7 x 85]
Title: Re: on the toad to 40
Post by: LBSS on November 28, 2012, 10:33:40 am
you need to change your avatar now. i suggest:

(http://www.subsidesports.com/us/media/catalog/product/cache/1/small_image/300x300/5e06319eda06f020e43594a9c230972d/large/UA-CGCompressShortsBlk1213-Kid.gif)
Title: Re: on the toad to 40
Post by: fast does lie on November 30, 2012, 09:26:25 pm
^ no ua thong compression is better

11/30 PM

been sick, mentally and physically, unmotivated and got hit with a lil bit of flu.

Squat full [10 x 135] [10 x 185] [10 x 225] [3 x 275] pinned rep 3.  planned on 2 more sets of 225, but was too sick.

Title: Re: on the toad to 40
Post by: fast does lie on December 02, 2012, 09:18:41 pm
12/2 PM

Squat full no pause [10 x 135] [10 x 185] [10 x 225 x 3] PR 

*Squat morning last rep of last set
Title: Re: on the toad to 40
Post by: fast does lie on December 06, 2012, 12:37:05 am
12/5 AM

Db rows 50 x 10, 75 x 10, 65 x 10

face pulls 45 x 15, 50 x 10, 60 x 10

Shrugs 2 plates x 10 x 2

cable rows 95 x 10, 135 x 10

lat pull down 90 x 10, 110 x 10

single leg curl 40 x 10, 60 x 7, 50 x 10

45 deg hyper 45 x 15 x 3

PM

Squat full

Warm up

[135 x 10] [185 x 5]

5 x 5 routine day 1

@230lb

db lunges 10 x 30 x 2

single leg machien squat 10 x 90 x 2



Title: Re: on the toad to 40
Post by: fast does lie on December 08, 2012, 11:04:52 am
12/08 AM

Squat full


Warmup [10 x 135] [5 x 185]

5 x 5 routine, day 2

@ 235  :personal-record:

[1 x 285]

45 deg hyper [10 x BW] [15 x 45] [10 x 70 x 2]

Single leg curls [10 x 40] [10 x 65] [10 x 50]

seated calf raise [10 x 45] [15 x 135] * stopped last set due to uncomfort in calves
Title: Re: on the toad to 40
Post by: fast does lie on December 10, 2012, 08:12:27 am
12/10 AM

Squat full

Warm up [10 x 135] [5 x 185]

5 x 5 routine, day 3 @ 240 accomplished.

45 deg hyper [15 x 45] [10 x 70 x 2]

calf cramped up, did not do leg curls or calf raises.
Title: Re: on the toad to 40
Post by: fast does lie on December 11, 2012, 07:53:00 am
12/11 AM

DB shoulder press [15 x 35] [10 x 45] [10 x 40 x 2]

Dwight howard drill @ 10 lb x 10, @ 15 x 10, @10 x 10

Back extension 100 - 175 lb x 15, x 10, x 10, x 5


Title: Re: on the toad to 40
Post by: fast does lie on December 12, 2012, 08:31:20 am
12/12 AM

Squat full

warmup [10 x 135] [5 x 185]

5 x 5 routine day 4 @ 245, accomplished.

*felt sleeping in between sets, might have waited too long, rested 10-15 some sets.

No calf raise again b/c calf seems to cramp up at top full extended.

single leg curl [10 x 40] [10 x 65 x 2]

* new shoes (adipowers) makes it easier to squat narrow plus toes more forward.  still wondering what route to take whether to gear towards cutting or bulking.

12/12 PM

Chin up assisted... 90 lb x 10 x 2

DB rows 10 x 50, 10 x 70, 10 x 65

Face pulls 15 x 40, 15 x 52

Ab raises x 20 x 2

Ab rotation 15 x 110, 15 x 150

no energy, exhausted, probably shoulda skipped pm workout
Title: Re: on the toad to 40
Post by: fast does lie on December 13, 2012, 02:32:02 pm
12/13 NOON

*should be rest day for squats, but felt energetic, so decided to max out today.

Squat full

warmup [10 x 135] [5 x 185] [5 x 250]

Maxing out [1 x 275] [1 x 290) [1 x 295]  :personal-record: [1 x 300]  :personal-record: [1 x 305]  :personal-record: [1 x 310]  :personal-record:

Bench [15 x 95] [15 x 115] [15 x 135] [10 x 155]

DB incline bench [10 x 40] [10 x 50]

http://www.youtube.com/watch?v=h_5L4_ZVrG4
Title: Re: on the toad to 40
Post by: LBSS on December 13, 2012, 04:26:10 pm
nice job on that squat, man. looked clean.
Title: Re: on the toad to 40
Post by: Raptor on December 13, 2012, 07:19:08 pm
Very nice, and with a pause at the bottom. I'm not sure if I can do that to be honest (I probably can but still, great job). Sorry to lose you a neg.
Title: Re: on the toad to 40
Post by: fast does lie on December 15, 2012, 03:18:18 pm
12/15 Noon

Squat full

Warm up [10 x 135] [5 x 185]

5x5 routine day 5? @ 250 lb, accomplished

Was easy, but meniscus hasn't felt so well afterwards that last few sessions, not sure if b/c of new shoes.  Chucks were great but new adi powerlifts makes it easier and less angle and even narrower stance.



Title: Re: on the toad to 40
Post by: fast does lie on December 16, 2012, 10:34:30 pm
12/16 PM

Back day

assisted pull ups [15 x 105] [10 x 90 x 3, last set came after 30 min]

db rows [15 x 50] [5 x 75] [10 x 65]

face pulls [15 x 42] [10 x 57.5]

cable rows [15 x 120]

1 game pick up.  felt good, no knee pain, hit 2 step back 3's with good elevation under heavy coverage at 179 lb.  but knee pain does come back AFTER squatting heavy with new shoes.

Approximate SVJ after warming up is about 27in @ 179 lb and 25% bf.  According to estimate i should have 29in SVJ.

Still not confident with 5x5 routine for squats, or to go to some kind of 4 x 8 or 4 x 10 routine.  Maybe will wait until plateau on 5 x 5 routine and then go high volume and then go back to 5 x 5 or texas method.  Also not sure about squatting full or just going parallel because of knee problem.  contemplating switching to parallel squats rather than ATG.
Title: Re: on the toad to 40
Post by: Raptor on December 17, 2012, 01:02:58 am
What are you doing about your bodyfat issue? All asians pretty much have it, they naturally carry a higher bodyfat % (hence the "yellow skin") so you need to take additional nutritional considerations in order to improve it. Hey Bruce Lee, don't be mad at me bro.
Title: Re: on the toad to 40
Post by: fast does lie on December 17, 2012, 05:57:00 pm
^ going to wait until i am maxing mid 300s before i start cutting.  I mean even at 24% BF, if I eat at a deficit, it will be a lot harder to make gains right?

12/17 PM

* Just absolutely out of it today.  Did not sleep well, but was in bed for over 9 hrs.

Squat full

Warm up [10 x 135] [5 x 185]

5 x 5 routine @ 255 lb, accomplished

Calf raises seated [50 x 120] [12 x 145] [40 x 120] (ROM sucked, and calf does tense up some times)
Title: Re: on the toad to 40
Post by: fast does lie on December 19, 2012, 12:33:18 am
Didn't train today.  Ate a lot, i'll food log it for today:

Chipotle burrito bowl: rice, salsa, extra black beans, steak, corn, cheese, lettuce, etc  1700 cal

peanutbutter crackers : 200 cal

gummy worms : 200 cal

1/3lb burger: 700 cal

grilled polish x 2 : 1000 cal

fries: 400 cal

casein shake: 200 cal

gushers: 100 cal

milk and high protein cereal : 250 cal

yogurt: 120 cal

total: ~4500- 5000 cal

and still hungry, lol.

Gained almost 30 lb in last 6 months, but gained 100lb on squats.
Title: Re: on the toad to 40
Post by: fast does lie on December 19, 2012, 05:39:38 pm
12/19 PM

Squat full

warm up [10 x bar] [10 x 135] [5 x 185]

5x5 @ 260, accomplished

*no energy or motivation b/c of lots of unfinished work and tasks, but lifts didn't feel too heavy.

seated calf [25 x 90] [15 x 135] [10 x 160] [15 x 135]

Title: Re: on the toad to 40
Post by: fast does lie on December 20, 2012, 09:59:27 pm
12/20 PM

De-motivated to train today and feeling lazy.  Relatives are here for the holidays from overseas.  Got some high content alcohol (everclear) and wine.  I shouldn't be drinking b/c i have problem with substances. 

But i give in, and i mix 3 shots of everclear 190 proof, with 2 scoops of combat powder and some cranberry juice.  3 shots of everclear grain alcholoh is like 8-9 shots of regular alcohol. and for some reason, everclear just hits so much harder than 8-9 shots of anything.

This can't be good for training as i can feel my muscles turn into fat as we speak, and it is very detrimental to my goal of sobriety.

Title: Re: on the toad to 40
Post by: fast does lie on December 22, 2012, 09:36:43 pm
12/22 PM

Squat full

Warm up [10 x bar] [10 x 135] [5 x 185]

5 x 5  @ 265, accomplished

*didn't feel so easy at set 3 and 4.  Ate horrendously last few days and slipped by drinking 8-9 shots of alcohol.  Must tell sponsor about it.  Definitely not good for body comp.

45 hyper [10 x bw] [10 x 45 x 2]

single leg curl [10 x 40] [10 x 50 x 2]

Title: Re: on the toad to 40
Post by: fast does lie on December 23, 2012, 11:20:39 pm
12/23 AM

Assisted pull up 90 lb x 10 x 2

Db row 60 x 10, 70 x 10

face pull 50 x 15, 62 x 10 x 2

pull shrug 135 x 15 x 2

back extensions, no record

*was not goal oriented, lacked strength from lack of sleep, stress.

Title: Re: on the toad to 40
Post by: fast does lie on December 24, 2012, 10:13:28 am
12/24 6 AM

Decided to squat before holiday basketball league since there were weights at the gym.

Squat full -- [10 x bar] [10 x 135] [5 x 270] [3 x 285]

both 270 and 285 were very hard.

Played morning bball for 2 hrs.  foot hurt from being so stacked at 181 lb and 23-25% BF, lol.  But we were 4-0.  Felt pretty explosive being 181.
Title: Re: on the toad to 40
Post by: fast does lie on December 26, 2012, 08:47:10 am
12/26 AM

Squat full [10 x bar] [10 x 135] [5 x 185]

5 x 5 routine @ 270 lb, accomplished

felt pretty hard, form was kind of shaky. 

knee was clicking from morning bball, sigh.
Title: Re: on the toad to 40
Post by: fast does lie on December 28, 2012, 02:10:40 pm
12/27

No access to squat for 3 days.  Only dbs up to 50 lb.  and some beat up machines

Db shoulder press [10x 35] [10 x 40 x2]
Dwight Howard should routine
Db bench 10 x 45 x 3
Title: Re: on the toad to 40
Post by: fast does lie on December 29, 2012, 01:27:59 pm
12/28 am

Db rows 10 x 50 x 4
Lat pull down 10 x 100 x 4

Tried some db squats but heaviest db were 50 lb

Db bench 10 x 50 x 3
Title: Re: on the toad to 40
Post by: fast does lie on December 30, 2012, 10:20:54 pm
12/29 PM

*did not eat well at all while away.  too much carbs and fat and about only 60-80 g protein a day

Squat full

warm up [10 x bar] [10 x 135] [5 x 225]

5 x 5 @ 275 failed.  Only accomplished 4 sets.  Did not attempt set 5 because felt dizzy.  Last rep of set 4 was bad, squat morning.  Will go back down to 265 or 270 at 5 x 5 in a few days

db rows [60 x 10] [10 x 70 x 3]

12/30 AM

Squat full maintenance

warm up [10 x bar] [10 x 135] [5 x 225] [5 x 275]

PM

Squat full maintenance 

warm up [10 x bar] [10 x 135] [5 x 225] [5 x 275] [1 x 295] <--- harder than i thought, maybe because ate at deficit last few days.

Official start of cut has began.  Will attempt to eat very "paleo", doesn't mean organic meat and stuff since I can't afford it. but will focus on eating meat and healthy veggies only.

Bw - 180, BF 25%

Title: Re: on the toad to 40
Post by: fast does lie on December 31, 2012, 10:08:07 pm
12/31 PM

DB single shoulder press [10 x 35] [10 x 45 x 3] r, [10 x 35] l, 5 x 45 l, 10 x 30 l, 5 x 45l

dwight howard shoulder

calf raise seated 15 x 90, 15 x 135, 5 x 160, 10 x 135

ab rase x 20

ab rotation 20 x 70, 20 x 110

bw 182 - bf ~26%

food - 3300 kcal... 180 g protein

maintenance ~2700, bad way to start cut.

goal is to eat 2100 kcal.... macro-- 38/32/30... equates to about ~200 g / 165g/ 70g
Title: Re: on the toad to 40
Post by: fast does lie on January 01, 2013, 07:35:57 pm
1/1 PM

Squat full [10 x bar] [10 x 135] [5 x 225]

5 x 5 @ 275, accomplished  :personal-record:

Form was not of the greatest but acceptable.

BW- 180 , BF 24-25%

Form check

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

Diet-- 2804 kcal

255g protein/ 140g carb/ 136g fat

ate at maintenance, goal of eating at 2100, dashed.

After logged, ate additional 40g protein/70g carb/ 40g fat.

Title: Re: on the toad to 40
Post by: vag on January 02, 2013, 11:52:31 am
1) Awesome squatting.
2) 180lbs/25%bf is about 135lbs of LBM, i seriously doubt your maintenance is 2800. Your BMR is around 1900 so even if you burn a lot with daily activities 2500 or less seems much more realistic.
Title: Re: on the toad to 40
Post by: fast does lie on January 02, 2013, 03:48:46 pm
ty, i thought my back could be a lot tighter, but it is hard to do at 275.  at 185-225 my back would be virtually no bend at all.  i thought my activity level was fairly high b/c i train daily for 45 - 1hr.  3 x squat /legs/posterior chain, 2x press/pull.

Diet-- 2000 kcal, 175/ 150  / 80
Title: Re: on the toad to 40
Post by: vag on January 02, 2013, 05:12:55 pm
Nah, i did the same mistake in the past. 1 hour of vigorous weightlifting is no more than 300kcals. From what i remember the most consuming sport is boxing and even 1 hour of boxing is around 800kcals. You need to drastically reduce your caloric income if you want to cut some fat.
Some examples that i remember to realize how it goes:
dreyth is 190-200lbs at 10% or less, long workouts, 8 miles walking and he uses ~2800 as maintenance.
lbss is ~180lbs at ~12%, works out for 2 hours and also uses around ~2800 as maintenance
entropy is now ~175/12% but uses 1500 to cut.
myself , ~195/16% and i go ~2100 on workout days, ~1800 on non workout to cut.
General rule of thumb: ~10*bodyweight for cutting , ~1800 for you.
Title: Re: on the toad to 40
Post by: fast does lie on January 03, 2013, 07:26:33 pm
no training, rest.

diet --

180g protein ... 1700 kcal.
Title: Re: on the toad to 40
Post by: fast does lie on January 04, 2013, 07:01:15 pm
1/4 PM

Squat full

warm up [10 x bar] [10 x 135] [5 x 185] [5 x 225]

5 x 5 @ 280lb, fail, didn't take any creatine or pre -work out today and kind of felt it in the beginning.  eating at deficit last few days definitely effected strength too.

Set 1: 6/10 on form
Set 2: fail, squat morning last rep
Set 3: fail, squat morning last few reps
Set 4: 6/10
Set 5: 7/10, perhaps because my stance was a bit wider.

single leg curls [10 x 40] [10 x 50 x 2]

Stand calf raise machine [20 x 105] [10 x 200 x 2]

diet-  170g protein/ 180g carb/ 50g fat

1950 kcal, below maintenance!
Title: Re: on the toad to 40
Post by: fast does lie on January 05, 2013, 09:08:01 pm
1/5 PM

single arm db shoulder press R: [10 x 30] [10 x 35] [10 x 45: 5,5] [10 x 45: 7, 3] [10 x 50: 5,5]
L: [10 x 30] [10 x 35] [5 x 45, failed] [10 x 35 x 2] [10 x 35, 5,5] [6 x 45: 3,3]

dwight howard lat raise + side raises x 10

Ab crunch [15 x 40] [10 x 60 x 2]

ab raises [bw x 30 x 2]

ab rotation [90 x 15] [15 x 110]

Diet-- 190g protein/140g carb/ 60g f

~1900 kcal

Title: Re: on the toad to 40
Post by: fast does lie on January 06, 2013, 08:06:39 pm
1/6 PM

Was not going to squat today, but recovered better than expected but not totally recovered.  planned on squatting tomorrow w/o pre work supp, but decided to squat today and take some c4 and DAA (last day of cycle). 

Squat full warm up [10 x bar] [10 x 135] [5 x 185] [5 x 225]

* warm up was a bit draining.

5 x 5 @ 280, accomplished  :ibsquatting: :ibsquatting:  :personal-record:

Set 1: 7/10 form
Set 2: 7/10 form
Set 3: 8/10 form
Set 4: 6/10 form
Set 5: 8/10 form

So form was okay and didn't really squat morning.  I think the rest and the prework out supp helped me get thru this, unlike last session.  Next up 285 will be a monster to tackle since I am also cutting.

single arm db bench press [10 x 35] [10 x 50] [8 x 60] left failed last 2 reps.

seated calf raises [20 x 70] [10 x 135 x 2]

single leg curls [10 x 40] [10 x 50 x 2]

BW- 179! loss of 2 lb from a week ago.

Diet -- 210g protein/ 160g carb/ 50g fat

2k cal.  Small deficit

Title: Re: on the toad to 40
Post by: fast does lie on January 07, 2013, 08:18:11 pm
going on 2 hrs of sleep last night, won't train.

diet -- 120 + 20 + 30 + 20 + 10 = 200 g protein/ 110g carb/ 100g fat

minor surplus kcal, ~2150
Title: Re: on the toad to 40
Post by: fast does lie on January 08, 2013, 05:35:36 pm
1/8 AM

Squat before bball training with some semi pro players/ trainers.  Today should have been attempt at 5 x 5 @ 285, but i slept 1.5 hrs yesterday, and 4 hrs last night, yet i don't feel tired at all.  so decided to work up to a max out at 1 rm, with no pre workout supp.

Squat full [10 x bar] [10 x 135] [5 x 185] [5 x 225] [5 x 265] [5 x 285] <--- bad form, dissappointed.  [1 x 295] and [1 x 315] FAIL, paused at bottom, did not get it up there, then paused at bottom again to reattempt, thought i might have been able to get it through but just fell short.  Perhaps it is b/c of lack of sleep or no NO.
Previous 1 RM pr was 310 about 1 month ago, so this should have been very doable.

BW- 181 wet, gained 2 lb in last 2 days even though i didn't eat at surplus, weird.  lack of sleep is bad.

Diet--  220g protein 180g carb 110g fat

~2600 kcal
Title: Re: on the toad to 40
Post by: fast does lie on January 09, 2013, 05:56:30 pm
1/9 PM

Comprehensive back work:

db rows [15 x 40] [10 x 65 x 3]

face pulls [12 x 42] [10 x 57.5 x 3]

curling bar pullovers [10 x 40] [10 x 50 x 2]

back shrugs [10 x 90 x 3]

assisted chins 135 lb x 10, 90 x 5, 105 x 7

cable rows [105 x 10] [135 x 8]

back extension [150 x 10] [210 x 10 x 2]

BW- 182, BF 24%

diet-- 175g protein, 150g carb, 50g fat

~1800 kcal, deficit
Title: Re: on the toad to 40
Post by: fast does lie on January 10, 2013, 01:16:55 pm
1/10 AM

DB shoulder press single L: [10 x 35] [10 x 40] [10 x 35] [5 x 45] [10 x 35] [5 x 45] [1 x 50] R: [10 x 35] [10 x 40] [10 x 45 x 2] [8 x 50]

Dwight howard drill x 15lb x 10, x10 lb x 10

Ab crunch x 40 lb x 10, x 60 lb x 10

ab rotation x 70 lb x 20, x 110 x 15

Diet-- 220g protein, 150g carb, 70g fat, ~2100 kcal
Title: Re: on the toad to 40
Post by: fast does lie on January 11, 2013, 08:25:30 pm
1/11 pm

Db bench single arm [10x35] [10x40] [10x50] [8x60]

Db incline bench [10x40] [8x60]

Curl bar pullover [10 x 40 x 2]

Diet-- 200g protein, 100g carb, 40g fat

BW- 178, haven't squatted in 3 days now because of quad contusion.  I got kneed hard fighting for a rebound with a 6'8 lebron esque player.  definitely out of shape in terms of conditioning.  could slap the backboard on lay up meaning i can prob touch rim, so that is around 30-31 runnig vertical.
Title: Re: on the toad to 40
Post by: fast does lie on January 12, 2013, 12:03:55 pm
1/12 AM

Got 3 hrs of sleep last night.  it's definitely tough to get good sleep on a cutting diet.  Woke up at 6 am, decided to train.

Comprehensive back day

assisted chin ups [10 x 95lb] [2 x bw] failed 3rd rep, bad form [5 x 105] [8 x 105]

db rows [10 x 55] [8 x 70 x 2]

face pulls [12 x 47.5] [10 x 57.5 x 3]

bent over shrugs [15 x 90] [10 x 115 x 2]

db shrugs [15 x 60 x 2] [15 x 70]

bw- 177 wet !  , ate at major deficit yesterday at 1600

diet--
tot: 165g protein/  116g carb/ 120g fat = 2200 kcal

Title: Re: on the toad to 40
Post by: fast does lie on January 13, 2013, 02:55:52 am
1/13 AM

resume squatting after 4 days, still have quad contusion but pain is almost gone.

Squat full [20 x bar] [10 x 135] [10 x 185] [10 x 225] <--- tough [5 x 265] [5 x 275] <--- almost pinned but form was okay  [3 x 285] <--- form got bad.

BW- 176


Diet--

80g protein + 30 + 6 + 4 + 23 +25+24+60+50g = ~300
64g fat +36g + 5 +45+40g = 190g
11g carb + 27 +30 = ~65g

300g protein, 65g carb, 190g fat = 3360 kcal... huge surplus... oh well, went to the market and bought 2 lbs of tbone steak and salmon steak.  it's all going to be burned anyway, and this some great stuff.



Title: Re: on the toad to 40
Post by: fast does lie on January 14, 2013, 11:07:22 pm
1/14

could not train, ankle sprain, light bruising and re tweaked another ligament/ tendon in foot.  Plan on training tomorrow, will try to squat to see if ankle can crease.

diet -- 220g protein 200g c 150g fat , 3030 kcal
Title: Re: on the toad to 40
Post by: fast does lie on January 16, 2013, 12:06:38 am
1/15 PM

Still some bruising on ankle, hurts to walk straight up, but can manage with a limp.

bench press [15 x bar] [15 x 95] [10 x 135] [12 x 135] [9 x 155]

incline db press [10 x 35] [10 x 50] [5 x 50]

bw dip 5, 5

1st time benching in ages.

Diet - 200 g protein, 150g carb, 100g fat

2300 kcal
Title: Re: on the toad to 40
Post by: fast does lie on January 16, 2013, 01:47:21 pm
1/16 AM

Squat maintenance on sprained ankle

Front - [10 x bar x 2] [10 x 95 x 2] [5 x 135]

back - [10 x 135] [3 x 225] [1 x 245]

*cannot put too much weight on right ankle/midfoot, will feel a little bit of sharp pain.  Cannot go up explosively either b/c of pressure on foot. 
*front squats are very tough for me because i have a bit of lordosis and kyphosis (arching of back).

Comprehensive back day

DB rows [10 x 45] [10 x 75] [8 x 75] [10 x 65]

Face pulls [12 x 30] [10 x 42.5 x 3]

seated rows [12 x 95] [8 x 120]

assisted chins [10 x 135 (assisted)] [5 x 90]

Time at gym 1:40, normally keep it under 1hr but ankle problems cause changes.

BW- 178, wet.

diet-- 250g protein, 150g carb, 80g fat  tot: 2440 kcal

Title: Re: on the toad to 40
Post by: Raptor on January 16, 2013, 02:19:30 pm
What happens if you do glute stuff like KB swings? (if you have access to a kettlebell)

What about pure glute stuff like hip thrusts?
Title: Re: on the toad to 40
Post by: fast does lie on January 16, 2013, 03:01:44 pm
What happens if you do glute stuff like KB swings? (if you have access to a kettlebell)

What about pure glute stuff like hip thrusts?

I don't have access to kettlebells.  What about pure glute stuff?  Is that suppose to help with lordosis and kyphosis?
Title: Re: on the toad to 40
Post by: Raptor on January 16, 2013, 04:25:02 pm
No but I thought that maybe you could work on that without your injury flaring up.
Title: Re: on the toad to 40
Post by: fast does lie on January 17, 2013, 08:14:39 pm
^ I do 45 degree hyper extension and leg curls in stead of hip thrusts.

1/17 PM

Squat injury maintenance

Front squat -- [10 x bar x2] [10 x 95 x 2] [10 x 135]

Back squat -- [10 x 135] [5 x 225] [3 x 245] [3 x 265] [1 x 275] [1x285]

* Form has been very solid for back squats b/c i have not been doing them explosively for ankle's sake.  Front squat getting there.

45 deg hyper [5 x 45lb] [10 x 45lb]

single leg curls [10 x 40lb] [10 x 50 x 2]

back extension [10 x 75] [10 x 175 x 2]

bw- 176

Diet-- 210g protein, 120g carb, 80g fat ... ~2100 kcal
Title: Re: on the toad to 40
Post by: fast does lie on January 18, 2013, 02:15:00 pm
1/18 PM

Squat injury maintenance

Front squat full -- [10 x 45 x 2] [10x95x2] [8x135] [5x135] [3x155]
Back squat full paused -- [10x135] [3x225] [1x265x2]
Single db shoulder standing [10x30] [5x45]
 
bw 172 dry

diet-- 215g protein, 190g carb, 80g fat

total ~2400 kcal, surplus
Title: Re: on the toad to 40
Post by: fast does lie on January 19, 2013, 08:27:07 pm
1/19 PM

Squat maintenance, injury

front squat full  - 10 x bar, 10 x 95, 10 x 135, 5 x 155
back squat full paused - 10x 155, 5 x 225, 1 x 265

bench press - 10 x bar, 10 x 135, 10 x 155, 12 x 155

db incline press - 10 x 40, 8 x 60

* a bit worried about ankle.  it has been a week now and the there is still sharp pain on 1 ligament/tendon if i walk regularly.  can only walk on limp.

BW - 176 wet.

Diet -- 170g protein, 140g carb, 55g fat
Title: Re: on the toad to 40
Post by: fast does lie on January 20, 2013, 01:55:35 pm
1/20 pm


Single leg curls [10 x 40] [10x50] [5x65]
Db rows [10 x 40] [10 x 60] [10 x 75 x 2]
Face pulls [10 x 37.5] [10 x 57] <--- stopped due to shoulder pain.
Cable rows [10x90] [10 x 120]
Chin ups assisted [10 x 95] [8 x 105]

diet -- 225g protein, 105g carb, 50g fat

~1750kcal
Title: Re: on the toad to 40
Post by: fast does lie on January 21, 2013, 11:37:56 pm
1/21 PM

Squat injury, maintenance

[10 x bar] [10 x 135] [10 x 185] [5 x 225] [5 x 275] [3 x 285] (poor form) [5 x 275] (reall struggling)

front squat [105 x 5]

* got really good sleep, so was able to do well even on a cut.  Pre cut about 12 days ago, i was at about 5 x 285 x 4.  Still worried about ankle, can't put pressure on one side of ankle, but it doesn't really affect squats because weight is on heals.

BW- 173, down 8 lb since 2-3 weeks ago.

diet -- 200g protein, 90g carb, 80g fat

~1800 kcal
Title: Re: on the toad to 40
Post by: fast does lie on January 22, 2013, 11:50:46 pm
1/22

Diet-- 190g protein/ 140g carb/60g fat ~1900 kcal
Title: Re: on the toad to 40
Post by: fast does lie on January 23, 2013, 11:06:26 am
1/23 AM

Plan before heading out--

Sauna - 15 min
Stretch/foam roll 15min

light bench
Single arm db bench
single shoulder press


back to sauna...

-back from orthopaedic, all test negative, but lots of aches and pains.  Going to jump out the roof soon!   :ibjumping:

Bw- 173

Diet-- 165g protein, 70g carb, 70g fat

Title: Re: on the toad to 40
Post by: fast does lie on January 24, 2013, 09:29:25 pm
1/24 AM

Squat full progression/maintenance phase

Front [10 x bar x 2] [10 x 135]

Back [10 x 135] [10 x 185] [10 x 225] [1 x 275 x 2] [1 x 295] <---decent form [1 x 305] <--- pinned half way, definitely could and should have made it but lost focus half way through.

45 degree hyper [10 x bw] [10 x 45]

back extension [10 x 70] [10 x 200] [10 x 295 x 2]

Bw- 174 wet

Diet -- 180g protein, 120g carb, 130g fat

~2400 kcal
Title: Re: on the toad to 40
Post by: fast does lie on January 26, 2013, 01:08:57 am
1/25 PM

Front squat 10 x bar, 10 x 135

DB rows 10 x 45, 10 x 75 x 2

Face pulls 10 x 35, 10 x 55 x 2

Bent over shrugs 10 x 110 x 4

pull/chin up hybrid bw x 5, 5, 3

cable rows 10 x 90, 10 x 135 x 2

reverse fly 10 x 70, 10 x 85, 10 x 100

* was going to squat today, but i have this nerve pain or something along those lines in left leg near the back of knees.  Not sure if I have a pinched nerve or something.

Diet -- 180g protein, 150g carb, 100g fat   ~2200 kcal, over

BW - 174
Title: Re: on the toad to 40
Post by: fast does lie on January 26, 2013, 10:33:15 am
1/26 AM

Squat injury maintenance/progression

Front full [10 x bar] [10 x 95] [10 x 135]

Back full (paused 1st and last rep)

[10 x 135] [10 x 185] [5 x 225]
[10 x 245] <--- bad for last rep
[3 x 265]
[1 x 305] <--- okay form
[1 x 315] pinned near half way up
[1 x 315] <--- pinned 2nd attempt

*took 2 servings of assault pre workout, haven't taken it in awhile before squatting.  Still cannot get over 315 full paused hurdle, perhaps because I'm on a cut.  Only got 4 hours of sleep, but felt decent. 

BW- 176
Title: Re: on the toad to 40
Post by: fast does lie on January 28, 2013, 02:18:08 am
1/27 PM

45 hyper [10 x bw] [15 x 45] [20 x 45] [15 x 60] [20 x 60]

db bench [10 x 40] [10 x 50] [10 x 60] [12 x 65]

single db shoulder press standing [10 x 35] r: [10 x 45 x 2] l:[8 x 45] [10 x 35] [5 x 35 x 2] [5 x 40]

push up bar [40 x bw] [30 x bw]

bw - 173

Diet -- 2200 kcal, 190g protein.
Title: Re: on the toad to 40
Post by: fast does lie on January 28, 2013, 09:04:40 am
1/28 AM

*No sleep at all from last night, 4:30 AM decided to head to gym.

Squat injury maintenance/progression

Front full

[10 x bar] [10 x 95] [8 x 135 x 3] [5 x 155]

Back full paused 1st and last rep

[8 x 135] [8 x 185] [8 x 225]
[8 x 250]
[8 x 260] <--- form breaking down a bit the last few reps
[2 x 275] <--- form acceptable
[1 x 295] <--- pause a little too long, almost pinned but made it
[1 x 310] <--- very short pause, felt easier than 295.  tied PR.  Felt good even though no sleep, took 2 servings C4. 

BW-- 174

diet 2300 kcal, 150g protein, too much fat

form check:

http://www.youtube.com/watch?v=UcNmZcHMv-E


http://www.youtube.com/watch?v=bR0ucCWFDNg


Title: Re: on the toad to 40
Post by: fast does lie on January 30, 2013, 04:36:02 am
1/29 PM

light day

cable seated rows - 10 x 90, 10 x 120, 8 x 135 x 2, 8 x 150

abs raises 20 x bw, 15 x bw

ab rotation 10 x 90, 10 x 130 x 2

pool 15 min

bw 175, up 1 lb, from eating too many hamburgers.

diet 2100 kcal, 150 g protein

Title: Re: on the toad to 40
Post by: fast does lie on January 30, 2013, 09:37:45 am
1/30 AM

return to DL first time in 7 months.

[20 x bar] [20 x 95] [10 x 135 x 2]

really afraid to hurt back, will post vid soon.

hip thrust, because raptor is such an advocate for this.

[10 x bar] [10 x 95] [10 x 135 x 2]   very hard on back to get on bench and get on groin/stomach, what a hassle of an exercise

resume calf raise seated (on sprained ankle)  [25 x bw] [25 x 35] 20 x 45, 10 x 70 x 2, very light weights but feet felt sore from long lay off

testing out ankle on bball court, definitely cannot cut or jump hard.  low ankle sprain still hurts.

BW -175 wet.

diet-- very poor, too much salt-- 1800kcal from fast food... plus salmon steak and protein shake

tot 2800kcal ... 210g protein, 200g carb, 120g fat


Title: Re: on the toad to 40
Post by: Raptor on January 30, 2013, 10:28:58 am
Haha so how did the hip thrust go? For me, having a big butt and stuff, doing hip thrusts with plates lower than 45 lbs is pretty much impossible since I can't fit under the bar. By the way - make sure you SERIOUSLY pad the bar if you don't want to be in serious hip pain.
Title: Re: on the toad to 40
Post by: fast does lie on January 31, 2013, 04:30:35 am
Haha so how did the hip thrust go? For me, having a big butt and stuff, doing hip thrusts with plates lower than 45 lbs is pretty much impossible since I can't fit under the bar. By the way - make sure you SERIOUSLY pad the bar if you don't want to be in serious hip pain.

it's painful dude.  I felt somethign was not right, and when i came home, it look like i got whipped by Roman soldiers on my back.  Next time im goign to try doing it on a bosu ball rather than bench.





1/31 Plan for later

Squat full injury progression

Front [10 x bar] [10 x 95] [10 x 135 x 2] [5 x 155 x 2]

back [10 x 135] [10 x 185] [8 x 225] [8 x 255 x 3]

Deadlift

[10 x bar] [5 x 135 x 3] [5 x 155]

Calf raise light

^did not go

Title: Re: on the toad to 40
Post by: Raptor on January 31, 2013, 05:10:11 am
WTF, at that low weight? Maybe the bench you're using has no cushioning...

Anyway, what kind of soreness did you feel immediately after doing them? If it felt in the lowerback then you're not keeping the lowerback pressed and neutral (if you have anterior pelvic tilt you might find actually using the glutes during the hip thrust a hard thing to do).
Title: Re: on the toad to 40
Post by: fast does lie on February 01, 2013, 04:26:58 am
^yeah my back was against the edge of the bench and it made all these red/purple lines on my back.  i'm not sure where your back should be on the bench.

2/1 AM

squat full injury maintenance/progression

Front [10 x bar x 2] [10 x 95] [10 x 135] [5 x 155]

Back

[10 x 155]
[8 x 225] <---felt light
[8 x 255] <---felt very heavy, almost pinned last rep
[9 x 255] <---kind of lost count, decided to do 1 extra, pinned on rep 9!!!!
[9 x 255] <---okay form, did one extra rep again, was kind of squat morning last few reps.

DL

[5 x 135] taped for form check

back extensions machine

[10 x 70] [10 x 230] [10 x 275]

stretch hip flexors, hamstring, and back 10 min

BW- 171!, down 10 lb from 1 month ago.
Title: Re: on the toad to 40
Post by: fast does lie on February 02, 2013, 01:57:45 pm
2/2 AM

incline db bench 10x35, 10x50, 10x55x2

machine flys 10 x 70, 10 x85,10x100x2

cable rows 10x90, 10x135

db rows, 10x50, 10x75

bent over shrugs 15x90,15x115x2

face pulls 10 x 38,10x52x2

ab raises 20xbwx2

ab rotation 90x10,130x10

BW-173 wet

diet so far-- 140g protein, 110g carb, 150g fat
Title: Re: on the toad to 40
Post by: LoopieMclooperson on February 02, 2013, 02:04:00 pm

BW- 171!, down 10 lb from 1 month ago.


Nicely done sir.

you have got to be getting pretty lean. whats your target?
Title: Re: on the toad to 40
Post by: fast does lie on February 03, 2013, 11:26:47 am

BW- 171!, down 10 lb from 1 month ago.


Nicely done sir.

you have got to be getting pretty lean. whats your target?

ty, not really, i was at like 25-27% bf, so definitely still need a lot of work.  Now at 22-23%?  My goal is to get down to about 160-165 and then maintain and try to get squat up to 405.



2/3 AM

Slept too much... for almost 13 hrs on and off.  didn't feel good, was trying to catch up on sleep.

BW-169!

Squat full injury maint./progression

Front [10xbar] [10x95][10x135

back [10x135] [5x225] [5x265x2] [3x285]  <---just terrible, bad form, almost fell over, and total squat morning last rep.

down 12lb from 1 month ago, bf still 22% my guess.

CNS must be just destroyed if I am having such trouble with 3rd rep at 285.  My original goal was to do 8 x 260 x 3, but i would have passed out if i attempted that.  Need to take a 2-3 day break from full squatting.

Diet -- 275g protein, 210g carb, 150g fat

~3400 kcal, major surplus, need to replenish

Title: Re: on the toad to 40
Post by: fast does lie on February 04, 2013, 07:05:26 pm
2/4 PM

Slept a little too much and drank a little alcohol yesterday, whcih I shouldn't be doing.  Ate at 1400 surplus, which was also not good.

Squat injury maint./progression, light day

Front [10 x bar] [10 x 95] [10 x 135] [5 x 155]

Back [10 x 155] [5 x 225] [3 x 275] 2, 1 [1 x 295] <---with a bit of ease as bar jumped in the air at top.

Starting deadlift routine

[5 x 135] [5 x 155] [5 x 175]

*DL feels fairly easy though 7 month layoff.  A bit annoying to do it since it scrapes the shins.  Realized I was doing RDL's before which was why my back hurt so much.

Seated calf raise ankle injury maintenance

[50 x 45] [40 x 70] [35 x 90]

*right ankle hurts if extend too far.

BW- 172, gain of 3 lb from yesterday.

diet so far-- 165g protein, 100g carb, 50g fat
Title: Re: on the toad to 40
Post by: fast does lie on February 05, 2013, 11:22:12 pm
2/5 PM

Diet-- 200g protein/150g carb/80g fat

~2200 kcal
Title: Re: on the toad to 40
Post by: fast does lie on February 06, 2013, 04:05:37 pm
2/6 PM

Squat full injury maint/progression

front [10xbar] [10x95] [8x135]

Back [10 x 135] [10 x 185] [5 x 225] [7x260] <---was going for 8 but stopped at 7 [5 x 260] [3x280] <--- okay form [2x300] <--- pinned 2nd rep, had it but just didnt have that drive and gave up [5 x 225] <---5 sec holds on few of the reps.

tried hip thrusts on bosu ball, does not work at all.  probably done with hip thrusts, too annoying.

seated calf raise high rep ankle strengthening [50 x 45] [50 x 90] [30 x 115]

diet so far-- 190g protein, 70g carb, 50g fat
Title: Re: on the toad to 40
Post by: fast does lie on February 07, 2013, 05:08:41 pm
2/7 PM

Squat back to back days heavy [paused 1st and last reps]

front [10x bar] [10x95] [5x135]

back [10x135] [5x185] [5x225] [5x245] [2x285] lol pinned 2nd rep [1 x 315] pinned [3x275] <--- good form
[10x225]

So i tried the frank yang close your eyes/blindfolded while lifting.  Worked real good for lighter weights, almost tipped over at 285 and 275, didn't try for 315.

I think that may be why i got pinned at 2nd rep of 285.  If balance is not an issue, squatting blindfolded is wonderful, for some reason u can concentrate a lot better.

for the 315, i probably could have managed if i did squat morning, but i focused on good form.  Overall form was good, but energy just not there.

BW-- 168! down 12 lb from Jan 1st.  I probably haven't lost that much strength.  My pr before was 310, now i think i can still get 310 if i took caffeine/preworkout.  haven't been taking any stims preworkout so maybe that's why i am struggling with the 285s and 300s.

Diet so far-- 130 g protein, 50g carb, 40g fat
Title: Re: on the toad to 40
Post by: Raptor on February 07, 2013, 06:40:41 pm
Wait... so you're trying to squat blindfolded near 1RM weights?

Sounds pretty smart and safe. Try on a bosu ball the next time, it gives an added balance bonus.
Title: Re: on the toad to 40
Post by: fast does lie on February 08, 2013, 05:33:11 pm
^ yep, sure did.  it forces you to use near perfect form or else you might tip over, which was why i got pinned 2nd rep of 285, i almost tipped over backwards, lol.

2/8 PM

Break from squat/posterior chain

db single shoulder press r: [10 x 30] [10 x 40] [10 x 45] [5 x 50] [5x 45]
l: [10 x 30 x 2] [10 x 40] [5 x 45 x 2] [5 x 40]

db shoulder press seated [10 x 45] [5 x 50]

db incline press [10 x 45] [8 x 55]

bench curl bar pullover [10 x 40 x 2] [10 x 50]

machine flys [10 x 80] [10 x 100 x 2] [10 x 115]

ab raise x 20 x 2

ab rotation x 90 x 10, 110 x 10, 130 x 10, 150 x 10

BW - 169

diet-- 190g protein, 125g carb, 110g fat

~2300 kcal


Title: Re: on the toad to 40
Post by: Raptor on February 08, 2013, 07:38:43 pm
I was being sarcastic, you know. You can play with that with very low weights and after years of squatting, when your movement efficiency is perfect. That's NOT your situation.
Title: Re: on the toad to 40
Post by: fast does lie on February 08, 2013, 07:50:45 pm
^ obv u were being sarcastic.  i'm not dumb bro.  and you're right, blind squatting is tough at near 1 rm and it almost got bad.  i was also doing it on an unstable foot/ankle.
Title: Re: on the toad to 40
Post by: Raptor on February 09, 2013, 01:58:21 am
^ obv u were being sarcastic.  i'm not dumb bro.  and you're right, blind squatting is tough at near 1 rm and it almost got bad.  i was also doing it on an unstable foot/ankle.

That sounds pretty dumb to me :P
Title: Re: on the toad to 40
Post by: fast does lie on February 09, 2013, 08:27:27 pm
^ lol, upped.

2/9 PM

Squat injury maint/progression

Front - [10 x bar] , skipped

Back - [10 x 135] [8 x 185] [8 x 225] [8 x 255] [4 x 285] <--- with ease and solid form [8 x 255]

Calf raise

seated horizantal - 30 x 45 x 4

seated vertical - [10 x 90] [10 x 135], with pauses.

ankle feels a bit better.

BW 172 wet

Diet so far -- 95g protein, 10g carb, 2g fat
Title: Re: on the toad to 40
Post by: fast does lie on February 10, 2013, 09:37:12 pm
2/10 PM

DB rows [10 x 50] [8 x 80 x 3]

Face pulls [10 x 42] [10 x 57 x 2] [10 x 65]

Bent over shrugs [10 x 115 x 2] [10 x 125]

cable rows [10 x 120] [10 x 135] [7 x 150]

bw 173

Diet-- 180g protein 200g carb, 100g fat

~2400 kcal

Title: Re: on the toad to 40
Post by: fast does lie on February 13, 2013, 01:24:55 am
2/11

Rest day

Diet 200g protein, 200g carb, 130g fat

Big surplus, ~2800 kcal

2/12

No time for gym

Diet-- 190g protein, 120g carb, 80g fat

~2k kcal
Title: Re: on the toad to 40
Post by: fast does lie on February 13, 2013, 07:53:42 pm
2/13 PM

Squat full

front [10 x bar] [10 x 95] [10 x 135] [5 x 155]

back [10 x 155] [10 x 185] [13 x 225]  :personal-record: [10 x 245] <--- almost pinned last rep, bad from last few [1 x 265] <--- felt very difficult

Deadlift

[5 x 95] [5 x 135] [5 x 185]

vertical single leg curl

[10 x 40] [10 x 80] [10 x 100]

*ate too much few hours prior to work out.  even 30 min warm up /shootaround didn't help much.  was not energized to go higher than 265.

bw 176 full stomach and wet.

diet so far 175g protein, 160g carb, 125g fat

2400 kcal, surplus

Title: Re: on the toad to 40
Post by: fast does lie on February 14, 2013, 05:49:35 pm
2/14 PM

shootaround, back on bball court 1st time in awhile, knee doesn't feel so good.... 40 min.  Might have to stop full squatting so much.  probably taking it's toll on the knees.

Ab raises x 20 x 3

db bench 10 x 40, 10 x 50, 12 x 55

flys, 85 x 10, 100 x 10, 115 x 10

BW- 174.
Title: Re: on the toad to 40
Post by: fast does lie on February 17, 2013, 02:27:17 am
2/16 PM

45 min pick up game, back on the court after 2 months!. Feel rusty, and ankle feels off.

Squat full

Front - skipped, might be the reason my knees feel bad.

Back - [10 x bar] [10 x 135] [8 x 185] [8 x 225] [3 x 265] [1 x 285] [2 x 305] PR [1 x 315] PINNED, should have rested for 3-5 min but i went right after i finished 305.

45 degree hyper - 15 x 45lb

single leg free motion machine squat - 10 x 70, 10 x 100

bw - 172

Diet so far-- 200g protein, 110g carb, 60g fat

http://www.youtube.com/watch?v=Cwg2BZOddYc
Title: Re: on the toad to 40
Post by: dunkingfreak on February 17, 2013, 10:36:14 pm
Dude first thing your back squat form looks really good keep it up. On the 315 squat I swear you could have hit it! You really need to accelerate the weight up throughout the whole motion it seems like once you got it out of the bottom ROM you stopped accelerating the weight leading to you getting pinned.. just my two cents. Good work!
Title: Re: on the toad to 40
Post by: fast does lie on February 18, 2013, 12:08:44 am
Dude first thing your back squat form looks really good keep it up. On the 315 squat I swear you could have hit it! You really need to accelerate the weight up throughout the whole motion it seems like once you got it out of the bottom ROM you stopped accelerating the weight leading to you getting pinned.. just my two cents. Good work!

yeah definitely.  you're right on with your analysis.  It was almost as if i lost focus midway through the squat.  You know like how you're on a fast break and some throws you a pass, and you haven't even caught it yet, and you're already thinking about how you're going to finish it and then boom the ball goes through your finger tips, lol.


2/17 AM

Did not sleep last night, sleeping cycle a bit off from school work, usually sleep time is around 4-5 AM, but decided to stay up another few hours.

jog on court for 20 min, legs feel rusty and stiff.

Deadlift day 4 light

[10 x 135] [5 x 185] [7 x 185] [8 x 185]

45 degree hyper [15 x 45] [10 x 60 x 2]

vertical single leg curls [10 x 40] [10 x 80] [5 x 100] [10 x 40]

Pool- 20 min

BW- 172

diet-- 205g protein, 140g carb, 50g fat

~1800 kcal
Title: Re: on the toad to 40
Post by: fast does lie on February 20, 2013, 07:57:25 am
2/20 PM


Squat full

[10 x bar] [10 x 135] [8 x 185] [8 x 225] [5 x 245] [4 x 285] <--- pinned 4th rep [5 x 275] okay form [5 x 275]
[1 x 295] <--- almost pinned!

calf raises light

45 degree back ext

Played 2 hours of full court bball on monday.  Very sore today because it was the 1st time back on court in months.  but wow did i lose strength.  almost pinned at 295!  and gained 2 lbs from over eating after playing bball.  This is a reminder to eat clean and take it easy after playing bball. 

BW- 176



Title: Re: on the toad to 40
Post by: fast does lie on February 21, 2013, 11:58:38 am
2/21 am

squat full low volume

[10 x bar] [5 x 135] [5 x 185] [5 x 225] [1 x 245] [1 x 265] [1 x 285] [1 x 295 x 2]

dead lift low vol

[10 x bar] [10 x 135] [5 x 185]

ab raises x 15

seated calf raise (new machine, poor mechanism)  [10 x 90] [5 x 140]

BW 174

diet-- 240g protein, 130g carb, 70g fat
Title: Re: on the toad to 40
Post by: fast does lie on February 22, 2013, 12:59:09 pm
2/22 AM

DB rows [15 x 50] [10 x 75 x 2]

Cable seated rows [10 x 100] [10 x 140] [10 x 120]

Face pulls [10 x 42.5] [10 x 55 x 2]

chest supported shrugs [10 x 90] [10 x 115 x 2]

Bike 45 min, going to try to get down to 10% bf.

Diet so far -- 180g protein, 90 g carb, 10g fat

SVJ closing in on 29 - 30 in, that is on a good day, up almost 6-7 inches from a year ago.  As I get closer to 10% bf, i will need to work on reactive abilities, which are very weak right now because my RVJ is not much more than SVJ.

BW - 174
Title: Re: on the toad to 40
Post by: fast does lie on February 23, 2013, 10:28:44 am
2/23 AM

Squat full

[10 x bar] [10 x 135] [10 x 185] [5 x 225] [5 x 245] [5 x 265] [5 x 285] <--- 10 sec pause on last rep to catch breather [3 x 285] <--- planned on another set of 5 x 285 but was probably goign to get pinned.

back ext [10 x 150] [10 x 270] [10 x 290]

single vert leg curls [10 x 50] [10 x 80] [6 x 100] [10 x 70]  l: [10 x 50]

diet thus far -- 170g protein, 110g carb, 70g fat



Title: Re: on the toad to 40
Post by: fast does lie on February 26, 2013, 08:55:06 pm
2/26 AM

Weight training before 3-3 bball scrimmage full court.

Squat full

front [10 x bar] [10 x 95] [5 x 135]

back [8 x 135] [8 x 185] [5 x 225] [5 x 265] [1 x 315]  :personal-record: :personal-record: :personal-record:  with slight pause and good power by probably 5-10 lb.

45 degree hyper - 10 x bw, 10 x 45, 10 x 70lb

BW- 173.

*re-sprained same problematic ankle during scrimmage.  just a freak accident, didn't even step on someone's shoe.  Went up for layup, made it, but on that side the wall is so close to sideline that the edge of my foot hit the wall upon landing and caused me to twist foot.  this is kind of bad because it feels like foot is unstable now.
Title: Re: on the toad to 40
Post by: fast does lie on February 28, 2013, 12:04:00 am
2/27 PM

Bench press [10 x bar] [20 x 95] [10 x 135] [10 x 155] [3 x 185] Pinned <--- rarely bench, so obv going to struggle with heavier weights.

db incline press [10 x 40] [10 x 50 x 3]

curl bar pull over 10 x 50 x 2

machine flys [10 x 85] [7 x 115] [5 x 115]

preparing to do a nice front squat session tomorrow if my ankle allows.

Title: Re: on the toad to 40
Post by: fast does lie on February 28, 2013, 05:54:18 pm
2/28 PM

Squat full

front [10 x bar] [10 x 95] [5 x 135] [5 x 155] [3 x 175] [3 x 185] [3 x 195]

back [10 x 135] [5 x 225] [5 x 245] [5 x 265] [3 x 285] [3 x 305] pinned 2nd rep

1/4 squat [5 x 305] [5 x 315] [3 x 325] [3 x 345] pinned 3rd rep.

single leg machine squat [10 x 70] [10 x 90]

standing leg curl [10 x 40] [10 x 80] [10 x 70 x 2]

45 hyper [10 x bw] [10 x 45 x 2]

bw- 174
Title: Re: on the toad to 40
Post by: fast does lie on March 03, 2013, 09:25:22 pm
3/3 AM

Squat full

Front [10 x bar] [10 x 95] [5 x 135] [5 x 155]

Back [10 x 155] [5 x 225] [5 x 245] [5 x 265] [3 x 285]

1/4 squat [3 x 315] [3 x 335]

*Terrible work out, felt like a zombie.  Been slept too much and ate too much

PM

Squat full

front [10 x bar] [10 x 95] [5 x 135] [3 x 185] [3 x 205] [3 x 225] [1 x 225] after back squat, almost pinned

back [10 x 135] [8 x 225] [5 x 245] [5 x 275] <--- almost pinned last rep  [ 3 x 295] <--- good [5 x 265] <--- almost pinned last rep

* strength felt terrible.  terrible power.  felt like falling asleep in the middle of reps.  Slept on and off since Thurs and entire weekend, and did not take pre workout supp.

Title: Re: on the toad to 40
Post by: fast does lie on March 05, 2013, 12:38:09 am
3/4 PM

Discipline is just not there for strict sleep/diet.  Not sure how to balance the tasks in life and training.

Squat maintenance

[10 x bar] [5 x 135] [1 x 225] [1 x 245] [1 x 265]

DB rows [10 x 45] [10 x 75 x 2]

face pulls 3 sets 30-60lb

single leg free motion squat [10 x 70 x 2] <--- excellent workout and definitely felt the pressure on posterior chain.  it is kind of like a combo of SLDL and lungles.

standing leg curls [10 x 40] [10 x 70] [10 x 60 x 2] [5 x 100] <--- very hard, barely made it [10 x 60] [3 x 80]

great volume on leg curls.

seated calf raise light w/ pauses [10 x 70] [10 x 115 x 2]

good workout today, in the last 2 weeks, lost some strength and added weight.  it is a wake up call to be more disciplined.

BW- 176
Title: Re: on the toad to 40
Post by: fast does lie on March 05, 2013, 08:14:05 pm
3/5 PM

Squat full

[10 x bar] [10 x 135] [10 x 225 x 2] [7 or 8 x 275]  :personal-record:  <--- lost count so I'm not sure if I did it 7 or 8 times, form was terrible on the last few reps, so it could count as 5-6 reps.  I don't know why but it just feels better to squat when the gym is not as crowded, able to concentrate better.

BW- 176
Title: Re: on the toad to 40
Post by: fast does lie on March 07, 2013, 01:47:31 am
3/7 PM

Bball 30 min as warm up

single arm db standing press [10 x 30] [10 x 45 x 2]  r:12 x 45 l: 10 x 30, 7 x 45

db incline bench [10 x 45] [10 x 55] [8 x 55]

calf raise paused [10 x 70] [10 x 125 x 2]

single standing bw calf as warm up x 25 each leg

bw 177, up 9 lb in last 2 weeks, bad.

need to start logging food, or else i lose count of diet intake and just start eating like homer.

Diet so far-- 110 g protein, 90g carb, 30g fat

will not sleep now and go for squat in the morning in 4 hrs.  tentative plan:

3/8 AM

Squat full

front [5 x 135]

back [10 x 155] [8 x 205] [8 x 225]


[10 x 265] [10 x 265] [10 x 265] *  :personal-record:

set1: completed, rep 9 form was bad, rep 10 was squat morning
set2: pinned rep 10, rep 9 was bad
set 3, completed, had to squat morning rep 10 or else was going to get pinned.

it felt like drowning but you can still breath, kind of like breathing co2 with no oxygen.

2 servings of pre helped

calf raise seated 3 sets of 10 @ 100-125


BW- 176




Title: Re: on the toad to 40
Post by: fast does lie on March 09, 2013, 11:03:55 am
3/9 AM

Shoot around and warm up, 45 min, empty gym wonderful

Bench 10 x bar, 10 x 135 x 2, 155 x 5

db bench 10 x 50, 10 x 55 x 2

machine flys 85 x 10, 115 x 10 x 2

squat super light for blood flow

front 10 x bar 10 x 95, 5 x 125

back 5 x 205

Title: Re: on the toad to 40
Post by: fast does lie on March 10, 2013, 08:45:50 pm
3/10 PM

squat full

front 5 x 135

back 10 x bar, 5 x 135, 3 x 185, 1 x 245, 1 x 265 x 3

-- still not recovered from 3 days ago, 10 x 265 x 3 just totally destroyed me, plus been playing 2 league games in between did not help.  265 x 1 feels like 300.

db rows 10 x 50, 10 x 70

face pulls 10 x 40, 10 x 50, 10 x 65

bent over shrugs 10 x 115 x 3

BW 179 just ate
Title: Re: on the toad to 40
Post by: fast does lie on March 11, 2013, 05:27:16 pm
3/11 PM

Squat full

[10 x bar] [10 x 135] [5 x 185] [5 x 225] [5 x 275] [5 x 295] PR [2 x 315] Pinned 2nd rep... it has to be a mind barrier.  I almost had it but some how lost the focus and determination.  [10 x 265] OK form

front [5 x 135 x 2]

BW 180 lol, should be cutting but gained back 10 lb.

Took 3 servings of pre workout supp, or else i wouldn't have managed all this.


diet so far-- 230g protein, 200g carb, 185g fat

ate like a 1st century medieval king today.
Title: Re: on the toad to 40
Post by: fast does lie on March 13, 2013, 03:00:26 pm
3/13 AM

Squat full paused

front [10 x bar] [5 x 95] [5 x 135]

back [10 x bar] [10 x 135] [5 x 185] [5 x 225] [1 x 275] [1 x 295]

Deadlift

[10 x bar] [5 x 135] [5 x 185]

Good morning

[10 x bar] [10 x 95]

bench press

[10 x bar] [10 x 95] [10 x 135] [5 x 185] with spotter, -10 lb?

DB incline [10 x 30] [10 x 50 x 2]

DB rows

[10 x 50] [10 x 70 x 2]

face pulls

[10 x 40] [10 x 57 x 2]

back ext

[10 x 150] [10 x 270 x 2]

abs

raises x 20x 3

standing leg curls

[10 x 50] [10 x 70 x 2]

Calf raise seated, paused

[10 x 70] [10 x 95 x 2]

shootaround 30 min and 3pt shooting (10/25) and (15/25)

*good work out, 2 hrs long, comprehensive full body work out

diet so far -- 250 g protein, 180g carb, 120g fat

+ 120g protein, 120g carb , 90g fat

goign to have a super heavy squat day tomorrow.
Title: Re: on the toad to 40
Post by: fast does lie on March 14, 2013, 06:29:28 pm
3/14 PM

Squat full

[10 x bar] [10 x 135] [5 x 225] [5 x 265] [5 x 285] [3 x 285] [1 x 305] [1 x 325] pr [1 x 335] pinned

front [5 x 135] [1 x 225]

*mentally drained on 335 due to stress.. mentally was not the same on 335 as 325, if i had the same mindset on 335 would have gotten it... lost focus for just a split second during movement and that was the end of that ... 325 was good

BW-- 177

diet-- 160g protein, 140g carb, 110g fat
Title: Re: on the toad to 40
Post by: fast does lie on March 15, 2013, 11:46:20 pm
3/15 CNS recovery day

bball run-- quit after 20min, cns destroyed, could not even keep up with 50 year olds!

20 BW squats

pizza + wings = 2000k calories

2 hamburgers = 1000 calories

pasta/meatball dinner = 1300 calories

protein shake = 150 calories

fruit/chocaolate = 300 calories

total = ~5k kcals

4 hr nap + going to bed now on full stomach and will wake up very fat.


Title: Re: on the toad to 40
Post by: fast does lie on March 17, 2013, 06:55:11 pm
3/17 PM

Squat full

[10 x bar] [5 x 135] [10 x 135] [5 x 225] [3 x 275] [2 x 295] [3 x 295] [8 x 225]

front [5 x 135]

weights felt so heavy, planned on a 5 x 295 but could not pull it off.  no explosiveness at all on upward motion.  CNS still way off.  did not take any stim's either... only some creatine/beta alanine/trib

db swings - 10 x 35 x 3

45 hyper = 10 x bw, 10 x 45, 10 x 70 x 2

leg curl light standing - 10 x 40 x 3

good morning 10 x 95

bw 178

Title: Re: on the toad to 40
Post by: fast does lie on March 18, 2013, 11:08:06 pm
3/18 PM

shootaround 30 min

stand should presses 35 and 45 lb

bw 178

should have cut a long time ago, time to cut.  kcals is 1900-2100, getting 140-200g protein...

i'd appreciate any advice, thanks.
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on March 20, 2013, 09:01:29 pm
3/20 PM

Squat full

warm up [10 x bar] [8 x 135] [8 x 185]

[8 x 225] [8 x 265] <---form solid, but very tough ascent last few reps [3 x 265] [5 x 225] <---7-8 sec descent

1/3 squats [5 x 335]

*overall workout was bad, did not eat well lately, especially yesterday.  bball training yesterday took a lot of energy out of me and loss of muscle.  planned on doing 8 x 265 x 3, only completed 1 set, lol.

BW- 176

Diet-- 150g protein... 1600 kcals so far.

supplement -- 2 scoops C4

Title: Re: road to 40 (cutting phase)
Post by: fast does lie on March 22, 2013, 03:08:17 am
3/21

No time to train today

Diet-- 120g protein.    1700 kcals
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on March 22, 2013, 10:39:21 am
3/22 AM

bball for 2 hrs, took 3 servings no xplode plus extra beta alanine, testo rex, and daspartic acid.

squat full 20 min after bball

10 x bar, 5 x 135, 5 x 225, 5 x 275, 3 x 295, 2 x 315  :personal-record: solid form, ascent of 2nd rep was very slow, but form did not compromise.
5 x 275

face pulls 10 x 58 x 3

skipped rows b/c back cramp

abs raises x 20

bw 178 after drinking 32 oz fluid

*very surprised i got 2 x 315, after eating at deficit last 3 days and already played 1.5 hrs intense bball.   maybe it was all the stimulants and supplements.

diet-- 320g protein,300g carb,110g fat... 3300 kcal
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on March 24, 2013, 04:16:54 pm
3/24 AM

Skipped church today to train, shouldn't have done that.  But was feeling too bloated in the morning from last night's bad diet.

Squat hi vol.

[10 x bar] [10 x 135] [10 x 185] [10 x 225] [10 x 245]

calf raises

a little bit of abs

BW- 182, will continue dirty bulk for another week or so.



Title: Re: road to 40 (cutting phase)
Post by: fast does lie on March 25, 2013, 10:23:13 am
3/25 AM

1.5 hrs bball, played terrible, did not run much, just shot 3's, because i ate too much.

rest 1hr

Squat full

[10 x bar] [5 x 135] [5 x 185] [5 x 225] [1 x 275] [1 x 295] [1 x 315] [1 x 325] PR <--- good form and okay ascension [1 x 335] pr! <--- good form, very slow ascension, almost pinned but did not compromise on form

BW- 183, been eating 3k-5k calories the last 3-4 days.  Will continue super bulking for the next 3-4 days before maintaining for a week then strict cut.
Title: Re: road to 40 (cutting phase)
Post by: LBSS on March 25, 2013, 10:50:52 am
nice job on the PR's. fun to get two in one session.
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on March 25, 2013, 10:58:21 am
thanks, i had to dirty bulk for last 3-4 days to get these pr's.  I hope i dont get insulin resistant as a result of my 2 week dirty bulk.  I'm afraid i might get diabetes from this crazy dirty bulk i am doing.
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on March 27, 2013, 10:31:25 am
3/27 AM

1.5 hrs bball, felt terrible, just hung around mid court and shot 3's.  Got good elevation on jump shots though.

rest 30 min.

Squat full

10 x bar
5 x 135
5 x 225
1 x 275
1 x 295
1 x 315 felt easy
1 x 335 ! good form, solid ascension.
1 x 345 had spotter, but felt easy, probably spotted 5-10 lb.  PR though
1 x 335 tough ascent but made it and did not really compromise form

So i have gotten 315 on a strict pause 5-6 times now.  335 3 times, and 345 once.  Will rest for probably 2-3 days or do some light days and attempt 265 x 10, 275 x 8, 295 x 6-8.

BW- 183, the heaviest i've been in awhile.  BF is through the roof, so is water retention. 
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on March 29, 2013, 10:48:18 am
3/29 AM

Dirty bulk day 6 BW went from 177 to 187.  Eating 5-7k calories a day.  The thing i hate about dirty bulk is acne.  but it will go away soon.

Squat full

10 x bar, 10 x 135, 10 x 185, 10 x 225

9 x 275, PR, rep 9 was bad form

Rest 30 min

Bball for 1.5 hrs for some cardio, feet hurt so bad from just jogging at 187, but my STANDING vertical has only declined by 1-2 inches even after 12 lb gain of weight.

rest 30 min

squat full

1 x 315
1 x 315
1 x 315
1 x 315
1 x 315

not bad at all, 2-5 min rests in between.  Strict pause.  for some reason, pauses are starting to be easier and more comfortable for me than non pauses.  Maybe because u get to rest and load up at the bottom during the 1-2 sec pause.  Non pauses seem tougher almost.
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on March 30, 2013, 02:17:48 pm
3/30 am

some rows and stuff...

bw 186!!! up 10 lb in 1 week

6 plates of seafood and appetizers just now...

(http://i1296.photobucket.com/albums/ag3/mosqw84/IMG_02731_zps5096999d.jpg)
Title: Re: road to 40 (cutting phase)
Post by: MattA on March 30, 2013, 03:18:52 pm
why are you bragging about adding 10lbs of fat/water in 1 week, you definitely didn't even gain .5 lbs of muscle..
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on March 31, 2013, 04:44:23 am
why are you bragging about adding 10lbs of fat/water in 1 week, you definitely didn't even gain .5 lbs of muscle..

I doubt i didn't even gain .5 lb of muscle..  i'm pretty sure i gained atleast 1-2 lbs of muscle in 1 week.
Title: Re: road to 40 (cutting phase)
Post by: MattA on March 31, 2013, 11:38:11 am
not even close, it's not possible for your body to synthesize 1-2lbs of contractile tissue in 1 week, hell it would be difficult to do that in 1 month
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on March 31, 2013, 01:25:39 pm
not even close, it's not possible for your body to synthesize 1-2lbs of contractile tissue in 1 week, hell it would be difficult to do that in 1 month

So does that mean if I lose this 10 lb of fat/water (which would be very easy) then I will have lost contractile tissue?
Title: Re: road to 40 (cutting phase)
Post by: Raptor on March 31, 2013, 01:34:25 pm
not even close, it's not possible for your body to synthesize 1-2lbs of contractile tissue in 1 week, hell it would be difficult to do that in 1 month

So does that mean if I lose this 10 lb of fat/water (which would be very easy) then I will have lost contractile tissue?

Sometimes I wonder if you're REALLY that stupid or just the smartest, ultimate troll. I tend towards the former, though.
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on March 31, 2013, 01:52:45 pm
not even close, it's not possible for your body to synthesize 1-2lbs of contractile tissue in 1 week, hell it would be difficult to do that in 1 month

So does that mean if I lose this 10 lb of fat/water (which would be very easy) then I will have lost contractile tissue?

Sometimes I wonder if you're REALLY that stupid or just the smartest, ultimate troll. I tend towards the former, though.

Answer my question first and I will tell u which one i am
Title: Re: road to 40 (cutting phase)
Post by: MattA on March 31, 2013, 04:15:27 pm
not even close, it's not possible for your body to synthesize 1-2lbs of contractile tissue in 1 week, hell it would be difficult to do that in 1 month

So does that mean if I lose this 10 lb of fat/water (which would be very easy) then I will have lost contractile tissue?

No, you won't lose any contractile tissue (muscle) because you didn't gain any contractile tissue (muscle) to begin with. All you've done is pig out for a week and made yourself have to lose even more fat when you cut. Muscle is a living structure that can stretch and shorten, fat is just excess energy (calories) stored in your body. Thats why you don't see bodybuilders trying to gain 50lbs in one month, they gain 50lbs over 6-8 months, then spend next 4-6 months shedding the 40lbs of fat they gained with 10lbs of muscle. Making muscle takes time, lots of time, especially when you are natural.
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on March 31, 2013, 04:46:34 pm
Even after factoring in that ALL i did this last 10 days was train, eat (i mean just pig out 5-8k calories/day), and sleep (like 10-12 hrs a day)?  I mean i must have gained somewhat more muscle than if I hadn't slept and ate this much correct?
Title: Re: road to 40 (cutting phase)
Post by: MattA on March 31, 2013, 05:03:18 pm
yeah man, obviously, but its like .5lbs muscle/9.5lbs of fat vs 0lbs muscle/10 lbs of fat. Either way the muscle:fat tradeoff is not worth it and you've really just set yourself a 3-4 weeks back if your goal is to jump higher
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on March 31, 2013, 05:08:16 pm
meh, i see.  well i kinda knew i'd be setting myself back for reaching 40... but short term goal i kinda wanna place in this summer shred/transformation challenge for BSN since i'm cutting anyway which is why i pigged out right before start of competition.
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on April 01, 2013, 04:12:52 pm
4/1 PM

Got a fever from eating so much kcals the last week.  literally ate 4-8k every day.  went to buffet 4 times.  wish i recorded it on camera to show u all how a king really eats!

anyway, i am kind of sick from either flu/virus/or eating too much...

no training for a few days!

diet-- 50g protein 500g carbs, 100g fat
Title: Re: road to 40 (cutting phase)
Post by: Kingfish on April 01, 2013, 09:23:11 pm
why do u eat like 800 grams of protein a day?  you are not this guy:

why do you just get a GF and do more productive things.. instead of making retarded comments on everything including on my journal.

 
Title: Re: road to 40 (cutting phase)
Post by: ChrisM on April 01, 2013, 11:49:56 pm
Yes, to the GF. Nooooooo to the GF+productive part...do we really need a lil UA running around?

:)
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on April 03, 2013, 12:03:55 am
4/2 PM

Squat full

[10 x bar] [10 x 135] [10 x 185] [12 x 225]

[5 x 275] hard

[1 x 295] hard

[1 x 315] hard

[1 x 315] hard

*probably one of the worst workouts in awhile.  felt like crap on every lift, the 315s felt like 400.  dehydrated and overweight.

BW - 187



Title: Re: road to 40 (cutting phase)
Post by: fast does lie on April 03, 2013, 01:51:28 pm
4/3 AM

Squat full

10 x bar, 5 x 135, 8 x 185, 5 x 225

10 x 275 PR, should have just went all out and did 2 more, form got shakey on 10, but should have sucked it up and did 2 more since i am taking 1-2 days off anyway.

1/3 squat

5 x 315, 5 x 355

calf raises

BW 183, could not eat last night for some reason, lost 3 lb.
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on April 06, 2013, 10:01:08 pm
4/6 pm

Squat full

front [10 x bar] [5 x 135] [1 x 225] [3 x 225] x 2

back [10 x bar] [5 x 135] [3 x 225] [1 x 225] [5 x 225] [1 x 275] [1 x 295] [1 x 315] [2 x 315] [4 x 315]pr <--- rep 3 bad, rep 4 squat morning [4 x 275]

bw 181
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on April 10, 2013, 12:33:40 am
4/9 pm

squat full

front [10 x bar] [5 x 95] [5 x 135] [3 x 185] [3 x 225 x 4] PR

back [10 x 135] [5 x 185] [5 x 225] [3 x 275] [1 x 315] [1 x 315] [1 x 295] [5 x 225]

rating on lifts: pure trash.  felt rusty and forgot foam roller at home.  back felt tight, shouldn't waited til tomorrow.  1 x 315 was real heavy, planned on doing 3 or 4, could barely do 1.  planned on going up to 340, obv was going to get pinned if i did.

on a good note, the front squats were okay.  form wasn't great and last set of 225 was hard.

Title: Re: road to 40 (cutting phase)
Post by: fast does lie on April 10, 2013, 05:55:30 pm
4/10

DL

5 x 95, 5 x 135, 5 x 185, 5 x 195, 5 x 215

GoodM

5 x 95, 5 x 115, 5 x 135 x 2

Bent bb rows

10 x 95, 10 x 115, 8 x 135 x 2

db rows

20 x 55

pull up bw x 7

calf raises 12 x 90 x 3

reverse flys 10 x 70 x 3

BW 182
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on April 13, 2013, 09:49:04 am
4/13 AM

Squat full

front 10 x bar, 5 x 135, 5 x 185, 3 x 225

back 10 x 135, 5 x 185, 5 x 225, 6 x 275, 5 x 295, 1 x 315

*didn't feel great, schedule all messed up. Ate poorly.
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on April 14, 2013, 10:52:54 am
4/14 am

squat full

front 10 x bar, 5 x 95, 5 x 135, 3 x 185, 1 x 225, 1 x 225

back 10 x bar, 10 x 135, 5 x 185, 5 x 225, 1 x 275, 1 x 295, 1 x 315, 1 x 315, 1 x 315

shoulder press

db single 10 x 35, x40, 45

dwight howard raises x 2

bw 181
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on April 19, 2013, 12:17:05 am
4/15 AM

front squat up to 225, felt hard

back squat up to 295, felt real hard,

cns destroyed,  was doing 315-335 week before without much problem, now 295 feels hard.

4/16 rest

4/17 hurt back some how from bball.  hurt it the 1st few min on the court and kept playing on it.  some kind of spasm from being too pumped up or something. still hurts today.
Title: Re: road to 40 (cutting phase)
Post by: LBSS on April 19, 2013, 10:03:19 am
what are dwight howard raises.
Title: Re: road to 40 (cutting phase)
Post by: Raptor on April 19, 2013, 02:26:38 pm
what are dwight howard raises.

Are you sure you want to know?
Title: Re: road to 40 (cutting phase)
Post by: ChrisM on April 19, 2013, 03:02:37 pm
what are dwight howard raises.

Are you sure you want to know?



No.....


But wild guess it involves shoulders as Howards are rather large. Maybe he lateral raises Dwight himself? For reps?
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on April 20, 2013, 09:34:59 pm
4/20 PM

Squat full

front 10 x bar, 5 x 95, 5 x 135, 5 x 155, 5 x 225 x 2 pr

back 10 x bar, 10 x 95, 10 x 135, 5 x 155, 3 x 225, 1 x 275, 1 x 295, 1 x 315

295 and 315 felt a lil heavy.  back still not 100% healed.  ate horrendously last 5-6 days.

bw 182
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on April 21, 2013, 09:40:13 pm
4/21 PM

squat full

front [10 x bar] [5 x 135 x 2] [3 x 185] [1 x 225] [1 x 235] [1 x 245] [1 x 255 x 2]  compromised form

bench

10 x bar, 10 x 95, 10 x 135, 10 x 155, 10 x 175, 10 x 175, 1 x 175

dips not full rom

bw x 20

bw 183
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on April 22, 2013, 09:30:25 pm
4/22

squat

back 10 x bar, 12 x 135 x 3, 12 x 185

light day

calves

bw 183
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on April 24, 2013, 11:22:50 pm
4/24 PM

Squat full

10 x bar, 10 x 135, 3 x 225, 1 x 275, 1 x 295, 1 x 315

still not really recovered

bw 182
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on April 27, 2013, 11:41:37 am
4/27 am

squat full

back 10 x 135, 10 x 185, 6 x 225, 8 x 245 x 2

front 5 x 135 x 3, 5 x 185, 3 x 195 x 2

calf 20 x 50 x 3

Title: Re: road to 40 (cutting phase)
Post by: fast does lie on April 30, 2013, 10:27:40 am
4/30 AM

Squat full

front 10 x 95, 5 x 135, 3 x 225, 1 x 225

back 10 x 95, 10 x 135, 7 x 225, 7 x 275, 7 x 275

*solid form overall

Title: Re: road to 40 (cutting phase)
Post by: J-DUB on April 30, 2013, 03:20:32 pm
(http://i.imgur.com/OS7BDxq.jpg)

(http://imagecdn.bodybuilding.com/img/user_images/growable/2013/04/03/31337672/progresspic/vNpVeanTrsIyqHWjZGMxGPPYGfZSGdRBgdsy-610xh.jpg)


u look so happy there are u feel thin man?
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on May 02, 2013, 04:12:27 pm
(http://i.imgur.com/OS7BDxq.jpg)

(http://imagecdn.bodybuilding.com/img/user_images/growable/2013/04/03/31337672/progresspic/vNpVeanTrsIyqHWjZGMxGPPYGfZSGdRBgdsy-610xh.jpg)


u look so happy there are u feel thin man?

No i was not happy here, and i don't feel too thin either.  Cutting is harder than i thought.

5/2

Squat full

10 x 135, 7 x 185, 5 x 225, 5 x 265, 3 x 285, 3 x 305

bw 181

Title: Re: road to 40 (cutting phase)
Post by: fast does lie on May 09, 2013, 12:45:19 am
5/4

squat full

5 x 225, 5 x 245, 3 x 285, 1 x 295, 1 x 325

5/7

squat

up to 315

pm

up to 285 x 1, 285 was tough, very tired that day.

been pretty bad at logging lately, a lot of school work.

bw 180
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on May 11, 2013, 09:28:28 pm
5/11

bb rows [10 x 95 x 2] [10 x 115 x 2]

good morning [10 x 95 x 2] [10 x 115 x 2]

calf raises seated [95 x 12 x 2] [115 x 7 x 2]  paused

ab raises x 20 x 2

machine rows x 105 x 2

bw 179
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on May 16, 2013, 12:01:34 pm
5/15

Squat full

[235 x 7] [285 x 1] [335 x 1]

bench

[135 x 12 x 2]

calf

[45 x 20] [90 x 10 x 2] [135 x 7]

bw 181
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on May 20, 2013, 09:25:59 pm
5/19

Front squat 10 x bar, 5 x 135, 5 x 185, 5 x 225, 1 x 255

5/20

squat full

back 5 x 135, 5 x 225, 1 x 275, 5 x 275, 1 x 315, 1 x 325 pinned, did not eat all morning, probably why

front 5 x 135, 3 x 225, 1 x 245
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on May 23, 2013, 11:04:54 pm
5/23

squat full

back [10 x 135] [5 x 135] [10 x 225] [8 x 275] [2 x 315] (almost pinned 2nd rep but did not compromise form)

front [5 x 135] [3 x 225] [6 x 225] pr [3 x 245] pr

calf raise paused, full

10 x 90 x 2, 8 x 115 x 2

Title: Re: road to 40 (cutting phase)
Post by: fast does lie on May 27, 2013, 05:57:00 pm
5/26

squat full

front [5 x 185 x 3] paused

back 8 x 225x 2

light day.

Title: Re: road to 40 (cutting phase)
Post by: fast does lie on May 30, 2013, 07:30:34 pm
5/30

Squat

front 5 x 135, 1 x 185, 1 x 225, 1 x 245, 1 x 255, 1 x 265 pr, 1 x 275 pinned

back 5 x 135, 5 x 185, 1 x 225, 3 x 275
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on June 02, 2013, 10:39:19 pm
6/2 pm

Squat full

resistance band 50 lb ... bar x 10 x 2, 135 x 6 x 2, 225 x 4 x 2, 185 x 4 x 2

back 225 x 5, 275 x 6, 295 x 2

front bar x 10 w. band,  135 x 5 w band, 185 x 3 w band, 225 x 3, 275 x 1 pr

bw 180
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on June 08, 2013, 06:16:52 am
6/7

resistance band squat

135 x 5, 185 x 5, 230 x 5, 250 x 3, 270 x 3

front 135 x 5, 185 x 5, 230 x 3
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on June 10, 2013, 07:26:57 am
squat

resistance bands back squat bar x 10 135 x 8, 185 x 5, 225 x 3, 245 x 3

front squat bands bar x 5, 135 x 5, 185 x 2,

back 225 x 5, 265 x 5, 285 x 6

front 225 x 3, 265 x 2 pr
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on June 17, 2013, 03:24:26 am
6/14

Squat light 135 x 10 x 3

rows x 50 x 10 x 3

bw 181
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on June 20, 2013, 05:23:19 am
6/17

some light squat work... nothing heavier than 180lb

6/19

Squat full

Resistance band

front 5 x bar, 3 x 135 x 2, 3 x 185, 1 x 225

back 5 x bar, 5 x 135 x 2, 5 x 185, 3 x 225 x 2

regular

front 5 x 135, 1 x 225, 1 x 275

back 10 x 135, 8 x 185, 8 x 225, 1 x 275, 1 x 315 (felt pretty easy after resistance band work), 1 x 335 (slight pause, was not as smooth as 315 but acceptable)

BW 181 wet
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on June 24, 2013, 04:24:06 pm
6/24

Squat w/ resistance band @ 50 lb

front 5 x bar, 5 x 135, 1 x 185, 1 x 225

back 10 x bar, 6 x 135, 5 x 185, 6 x 225

regular full squat paused

front 5 x bar, 5 x 135, 3 x 185, 1 x 225, 1 x 275, 5 x 135

back 6 x 135, 6 x 225, 1 x 275, 2 x 315, 3 x 295, 3 x 225, 10 x 135

^ thats a lot of volume, starting to be able to consistently move 275 x 1 fs, which is good.

BW 177
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on June 27, 2013, 06:27:37 pm
6/26

Squat

10 x bar, 10 x 135, 10 x 185, 10 x 235, 5 x 285

front squat

5 x bar, 5 x 135, 3 x 185, 3 x 235, 1 x 285 spotted.. weak..

Title: Re: road to 40 (cutting phase)
Post by: fast does lie on June 30, 2013, 10:37:30 am
6/28

light work squat

10 x 135 x 2

front 5 x 135 x 2

6/29

light work squat

10 x 135, 10 x 185

front 5 x 135, 5 x 185

SVJ x 4, depth jump @ 10 in x 3, dept jump @ 18 inc x 3

BW 178
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on July 17, 2013, 01:12:23 am
squat full

front squat 5 x 135, 5 x 185, 2 x 225, 2 x 275 raw paused

back

notables-- 10 x 225, 2 x 275, 1 x 315, 1 x 335, 1 x 345 - spotted.. probably would have been pinned.  rested too long in between.

bw 182
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on July 17, 2013, 01:13:28 am
7/15

ankle sprain, vol squats

10 x 135, 185, 225, 225

front 5 x 135, 185, 3 x 225 x 2

ankle sprain sucks, but oh well.  might need surgery.
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on July 18, 2013, 11:40:21 am
7/18

front - 185 x 5 x 3, 135 x 5 x 2

a little bit of jogging... turns out the scale has been off by 10lb's.  I weight 189 after all, lol.

Still got a good 24-25in SVJ @ 189 lb.

BW- 189 lb
Title: Re: road to 40 (cutting phase)
Post by: LBSS on July 18, 2013, 06:19:37 pm
ankle sprain might need surgery...went jogging. does not compute.
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on July 18, 2013, 07:21:40 pm
Well there is this one part of the ankle that just isn't healing completely for months.  also, turns out my reach is only 7'2, not 7'4 like I had thought.  So my SVJ has reached 29" at one point.  but right now it is around 26-28in.
Title: Re: road to 40 (cutting phase)
Post by: Raptor on July 18, 2013, 07:43:06 pm
7'2 is terrible... seriously...

That's 2.18 meters... you need to jump 1m+ to dunk if you can't palm the ball (even if you will... your best bet is to dunk off a lob since you're going to jump less with the ball inhand off two if you're a bilateral jumper).

1m+ = 40 inches+
Title: Re: road to 40 (cutting phase)
Post by: ChrisM on July 18, 2013, 08:19:24 pm
Damn. And I thought my reach was bad at 7'6"!!
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on July 18, 2013, 09:01:39 pm
looks like I'm going to need a 50 to be able to throw it down.  That aint going to happen unless i replace my calves with rockets.
Title: Re: road to 40 (cutting phase)
Post by: LBSS on July 18, 2013, 09:46:56 pm
Damn. And I thought my reach was bad at 7'6"!!

you can dunk, so you can go fuck yourself.  :P

my reach is 7'6 and the best i've ever done is a weak dunk with a dodgeball.
Title: Re: road to 40 (cutting phase)
Post by: AGC on July 18, 2013, 10:58:38 pm
looks like I'm going to need a 50 to be able to throw it down.  That aint going to happen unless i replace my calves with rockets.

I don't know why I am giving you adivce but IMO, don't even think about the idea of dunking now. You're so far away you should just keep it from entering your mind to avoid getting discouraged. Just focus on short-term goals like losing some goddamn body fat and having a healthy ankle. Then start on stuff like 2xBW squat, 35'' SVJ, 2.5BW squat, 40'' RVJ, etc.. Might take you years but look at what Kingfish has done by training smart and being dedicated. At least point yourself in the right direction.
Title: Re: road to 40 (cutting phase)
Post by: Raptor on July 19, 2013, 05:17:05 am
I'm at 7'11 with shoes
Title: Re: road to 40 (cutting phase)
Post by: LBSS on July 19, 2013, 11:22:26 am
I'm at 7'11 with shoes

now see with that kind of reach i'd have dunked long ago. PITY ME DAMN YOU.  :'( :'( :'( :'( :'( :'( :'( :'( :'( :'(
Title: Re: road to 40 (cutting phase)
Post by: ChrisM on July 19, 2013, 11:33:23 am
Lol! Damn. But Raptor is taller so it makes since. What I can't stand is the 6' guys with 6'5" wingspans! Gahhhhhh!!!!!
Title: Re: road to 40 (cutting phase)
Post by: vag on July 19, 2013, 12:13:35 pm
I'm at 7'11 with shoes

now see with that kind of reach i'd have dunked long ago. PITY ME DAMN YOU.  :'( :'( :'( :'( :'( :'( :'( :'( :'( :'(

No you wouldn't have dunked that much!
Unless you have adarq-like lob skills or can grip balls easily, the real world is that you will need to get 9'' above rim to rattle in a soft one hander.
That is 34'' , with the ball in your hands, so you need to be at 35''-36'' without it , give or take.
So since your PR is 35'' and that was a couple of times, you would have thrown down a couple of legit dunks at your best jumping days, but you would be able to throw down at will with smaller balls.

OR i just suck bigtime at dunking and i should have been able to throw down much better at 7'11'' / 33''-35'' that i was pre-injury.

:-*
Title: Re: road to 40 (cutting phase)
Post by: ChrisM on July 19, 2013, 12:27:53 pm
Ball control and hand size are severely underrated IMO. Ive missed a TON of dunks due to my small hands losing the ball.
Title: Re: road to 40 (cutting phase)
Post by: LBSS on July 19, 2013, 12:52:35 pm
I'm at 7'11 with shoes

now see with that kind of reach i'd have dunked long ago. PITY ME DAMN YOU.  :'( :'( :'( :'( :'( :'( :'( :'( :'( :'(

No you wouldn't have dunked that much!
Unless you have adarq-like lob skills or can grip balls easily, the real world is that you will need to get 9'' above rim to rattle in a soft one hander.
That is 34'' , with the ball in your hands, so you need to be at 35''-36'' without it , give or take.
So since your PR is 35'' and that was a couple of times, you would have thrown down a couple of legit dunks at your best jumping days, but you would be able to throw down at will with smaller balls.

OR i just suck bigtime at dunking and i should have been able to throw down much better at 7'11'' / 33''-35'' that i was pre-injury.

:-*

on my best days (like, twice) i was 5-5.5" above the rim. the extra 5" of reach would put me 10-10.5" above rim. dunking. even on my good days, which were more frequent, i was getting 3-3.5" above rim. adding 5" to that would put my whole hand over the rim and a tiny bit of wrist. would not have been able to dunk every time but i could have hit off a great lob, which is good enough for me.
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on July 19, 2013, 12:59:34 pm
looks like I'm going to need a 50 to be able to throw it down.  That aint going to happen unless i replace my calves with rockets.

I don't know why I am giving you adivce but IMO, don't even think about the idea of dunking now. You're so far away you should just keep it from entering your mind to avoid getting discouraged. Just focus on short-term goals like losing some goddamn body fat and having a healthy ankle. Then start on stuff like 2xBW squat, 35'' SVJ, 2.5BW squat, 40'' RVJ, etc.. Might take you years but look at what Kingfish has done by training smart and being dedicated. At least point yourself in the right direction.

losing body fat when all you get is food stuffed down your face is tough.... in america, no one looks down upon gluttony.
Title: Re: road to 40 (cutting phase)
Post by: LBSS on July 19, 2013, 01:13:04 pm
actual lol.
Title: Re: road to 40 (cutting phase)
Post by: ChrisM on July 19, 2013, 01:16:54 pm
looks like I'm going to need a 50 to be able to throw it down.  That aint going to happen unless i replace my calves with rockets.

I don't know why I am giving you adivce but IMO, don't even think about the idea of dunking now. You're so far away you should just keep it from entering your mind to avoid getting discouraged. Just focus on short-term goals like losing some goddamn body fat and having a healthy ankle. Then start on stuff like 2xBW squat, 35'' SVJ, 2.5BW squat, 40'' RVJ, etc.. Might take you years but look at what Kingfish has done by training smart and being dedicated. At least point yourself in the right direction.

losing body fat when all you get is food stuffed down your face is tough.... in america, no one looks down upon gluttony.


Complete bullshit. No one MAKES you eat. You may not have access to a great diet but portions and the ability to say no is paramount. I'm sorry but unless you have a medical reason for being overweight the only person at fault is you.

And yes this is a pet peeve of mine lol


Title: Re: road to 40 (cutting phase)
Post by: Raptor on July 19, 2013, 01:22:40 pm
He's asian, he has yellow skin because of GENETIC EXTRA FAT... there's no chance for him!

Just kidding :P
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on July 19, 2013, 01:23:34 pm
well obviously no one puts a gun to your head and says "eat this donut or else i cap you"  but say you go to grandmas house and everyones there, for Chinese it is almost impolite to not receive other people's kindness.  In China in 1960s, i think like half a billion ppl starved to death b/c of communist/socialist govt inadequacies.  By rejecting food, i'm triggering my grandpa's post traumatic stress disorder.
Title: Re: road to 40 (cutting phase)
Post by: ChrisM on July 19, 2013, 01:44:02 pm
Bro I live in the south. Unhealthy food and tons of it is a tradition. Eat one plate and kindly say your full. Being polite goes miles.
Title: Re: road to 40 (cutting phase)
Post by: Raptor on July 19, 2013, 03:28:36 pm
I read "tons of it is radiation" :trollface:
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on July 29, 2013, 11:47:53 am
7/28

squat full

resistance bands - 5 x bar, 5 x 135, 5 x 225

front 5 x bar, 5 x 135, 1 x 225

10 x 225, 5 x 315 pr

front 3 x 185

BW 190
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on August 01, 2013, 03:55:37 am
Ate vegetarian diet for 2 days, lost 8 lb, lol.

7/31

light workout

squat 135 x 5, 185 x 5

front squat 135 x 1 x 1, 185 x 1 x 1

45 hyper x 20, 10 x 45 lb

bw 184
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on August 06, 2013, 03:44:52 am
8/5

Squat full

back 5 x 135, 3 x 185, 1 x 225, 1 x 275, 1 x 315

front 5 x 135, 1 x 185, 1 x 225, 1 x 275

back ext ghrs x 5, 5

BW 186
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on August 09, 2013, 07:46:29 pm
8/9

Got a chance to train with AAU team.  Played for 4 hours of bball.  Definitely burned like over 2000 calories.  Wonder how much strength I will lose.

Title: Re: road to 40 (cutting phase)
Post by: fast does lie on August 12, 2013, 08:32:06 am
8/12

Squat full

Front 5 x bar, 5 x 95, 3 x 135, 1 x 185, 1 x 225, 1 x 275 (kind of struggled)

Back 10 x bar, 6 x 95, 6 x 135, 3 x 185, 1 x 225, 1 x 275, 1 x 315 (solid power)

BW 183

* solid session after not squatting for 1 week and doing a lot of cardio.
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on August 19, 2013, 06:49:55 pm
8/19

CNS probably messed up from playing so much bball lately.

Squat full

front - 5 x bar, 5 x 135, 3 x 185, 3 x 225 (tough) 1 x 245, 1 x 265 (tough)

back - 10 x bar, 6 x 135, 6 x 185, 6 x 225, 3 x 245, 3 x 265 x 2

BW- 181
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on August 22, 2013, 09:56:10 pm
8/22

BW-184

Squat full

back 6 x 135, 6 x 185, 3 x 225, 1 x 275, 3 x 245, 3 x 265, 1 x 295 (almost pinned)

front 3 x 135, 3 x 185, 3 x 225, 1 x 265, 1 x 275 (tough), 1 x 245, 1 x 245, 3 x 185

just totally out of it, probaby because of bball practice with 18u AAU team.

Been playing 2-3 hours a day 3-4 per week.

Title: Re: road to 40 (cutting phase)
Post by: fast does lie on August 25, 2013, 12:39:53 am
8/24

Resistance band squat

back 5 x bar, 5 x 95, 135 x 3, 1, 1, 185 x 2, 1

front 5 x bar, 3 x 95, 135 x 1, 1 , 1, 185 x 1, 1

good morning r band - bar x 5, 185 x 5 x 2

Title: Re: road to 40 (cutting phase)
Post by: fast does lie on August 27, 2013, 09:22:58 am
8/27

squat

135 x 8, 185 x 6, 225 x 4, 275 x 1 ( knee cap pain)

front squat 135 x 4, 185 x 2, 225 x 2, 275 x 1 ( almost pinned)  probably why my knee cap started hurting.  Doing a full paused front squat is not easy.
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on August 29, 2013, 09:00:51 am
8/29

10 x 135, 8 x 185, 10 x 225, 6 x 275

front 5 x 135, 3 x 185, 3 x 225 x 2, 1 x 275
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on September 04, 2013, 09:12:37 pm
9/4

Back from a bit of knee tendonitis/soreness

Weight down 2 lb... @ 182

Squat full

back 10 x 135, 8 x 185, 8 x 225 x 2, 8 x 195

front 5 x 135, 3 x 185, 3 x 225, 3 x 195
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on September 07, 2013, 04:37:03 am
9/7

squat full

back 10 x 135, 10 x 185, 1 x 225 x 2, 1 x 275, 1 x 315

front 6 x 135, 6 x 185, 1 x 225 x 2, 1 x 275 (felt good)

* front squat strength coming back

bw 183
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on September 20, 2013, 02:19:56 pm
missed a few logs

9/13

change squat for to narrower, and using more quads than pointing knees out.

135 x 10, 185 x 8, 225 x 5 x 3, 275 x 5, 295 x 2, 305 x 2

front 135 x 5, 185 x 5, 225 x 3 x 2, 275 x 1

9/17

265 x 5, 245 x 5, 225 x 10, 255 x 8

bw 179
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on October 08, 2013, 01:27:03 am
Been real busy lately... only squat avg 1 per week

Squat has gone down, but form has changed to a narrower and more quad dominant stance.

bw gone down to 176 from 185. 

struggle with 295 - 315 now.

Title: Re: road to 40 (cutting phase)
Post by: fast does lie on January 23, 2014, 10:36:28 pm
What up foo.  what up lil niga. 

lifting 2-3 times/week last 2 3 months doing real light weights...

135 x 10 185 x 10, 235 x 5 x 2, front squat 135 x 5, 185 x 3, 235 x 1

and done.

29 svj before @ 177 and 335 squat

cant do it anymore 295 or 315 at most
Title: Re: road to 40 (cutting phase)
Post by: LBSS on January 24, 2014, 12:54:47 am
welcome back.
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on June 04, 2014, 11:04:35 am
Haven't trained for 5 months.... been busy... lost 10lb and look fatter....

struggling with body weight squats nah j/k

squatted light the other day, CNS thinks i can still squat 315 paused.... legs not there at all.... 155 burned a little
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on June 05, 2014, 10:55:29 am
I train in 2 phases:

over training or no training.....

Title: Re: road to 40 (cutting phase)
Post by: Raptor on June 10, 2014, 04:29:16 am
Where the heck is J-DUB when you need him?
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on June 10, 2014, 07:18:50 pm
6/09

1st time training in 6 months.

squat full = 10 x bar, 10 x 135, 5 x 155, 5 x 155

sore as hell right now

Title: Re: road to 40 (cutting phase)
Post by: fast does lie on February 26, 2016, 11:33:41 pm
might start training again.... current stats:

250 lbs
5'8
.3 in vertical
60% body fat
Title: Re: road to 40 (cutting phase)
Post by: tooslow on February 26, 2016, 11:43:37 pm
lol 
Title: Re: road to 40 (cutting phase)
Post by: Merrick on February 26, 2016, 11:46:08 pm
lol x 2
Title: Re: road to 40 (cutting phase)
Post by: ghettoracer on March 23, 2016, 10:30:48 pm
250lbs!!   :-X
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on February 23, 2017, 02:08:06 am
250lbs!!   :-X

I was being a lil sarcastic, but i went from 177 to 205 lol since i logged here.
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on April 11, 2017, 04:15:17 pm
Haven't trained much in long time.  But i still feel I can squat full over 290 lb.  Last week I squat 280 with no problem but my back felt it was heavy, my leg/glute and lower back lift it easily.

Have a LCL injury but it doesnt affect squatting at all though strange.....

I hate NBA refs, they are costing me so many games with BS calls, still up on season tho.......

pissed off overall......

Weight 215 lbs, gained a good 35 lbs in last few years, have very strong back and gaining strength in pecs, legs about the same.

For some reason I grew almost .6 inches at the age of 29, very strange but whatever.....
Title: Re: road to 40 (cutting phase)
Post by: fast does lie on April 27, 2017, 07:42:34 am
Haven't tried squatting over 250 for 2 years.... decided to go heavy.

Been doing just 135 x 12 x 3 front /back squats here and there last few months.... some 185 x 5 x 3 front and back squats...

went for 275 x 2 and it was actually pretty easy, probably because i gained so much weight....

245 x 2 front squat felt hard....

was actually tougher on my back than legs....

still think i can do 315 full squat ...... previous pr years ago was 345 paused full squat.....

might try to start doing some 225 x 10 x 3 for a few months if i can find the time/motivation .... a lot of business i have to attend to on my mind rather than training
Title: Re: road to being healthier and getting fat % below 15
Post by: fast does lie on May 04, 2017, 08:34:11 pm
Been doing lots of dumbbell bench press and rows.....
 
95 x 10 x 4 and 110 x 10 x 3
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on May 15, 2017, 05:37:17 am
Been training front squat and back squat at same weight.

Want to be able to front squat just as much as back squat.

3 x 10 x 135 fs bs

8 x 155 x 2 bs, 6 x 155 fs

8 x 185

1 x 245 fs, bs.

sore now



Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on May 17, 2017, 10:18:54 am
some upper body training: dumbbell bench, and parallel bar.

not too motivated, life is tough, made some bad decisions in terms of work.

haven't connected much with old friends, need to be more social.
Title: Re: road to getting healthier and body fat below 15%
Post by: Leonel on May 17, 2017, 11:34:37 am
what's your reasoning behind wanting to front squat as much as you back squat? there will naturally be a slight difference between the two and I don't see any reason to keep the weight on your back squats down just to match your front squat... haha

Usually the ratio is like front squat = 80-90% of back squat depending on leverages, efficiency, injuries etc.
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on May 17, 2017, 04:34:38 pm
what's your reasoning behind wanting to front squat as much as you back squat? there will naturally be a slight difference between the two and I don't see any reason to keep the weight on your back squats down just to match your front squat... haha

Usually the ratio is like front squat = 80-90% of back squat depending on leverages, efficiency, injuries etc.

Seems like front squat correlates better to vertical jump thats why i want to front squat as much if not MORE than back squat.  ;D
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on May 19, 2017, 09:06:02 am
some back, glute, ham work.... some shoulder

some shooting jump shot for fun burn some calories....

going to try to go for 315 x 1 next time, back might give out, legs i think strong enuff.....

paused squat full seems easier to me than non paused tbh....

pissed off about other stuff....
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on May 21, 2017, 10:10:12 am
dumbbell deadlift 100 x 8, 120 x 8

fs 95 x 8, 145 x 8 x 2

bs ^ same as above.....

45 deg hyper, 20 x bw, 20 x 45lb

not great workout, haven't tried to pr for ages, can prob still do 315 full paus sqt
Title: Re: road to getting healthier and body fat below 15%
Post by: LBSS on May 21, 2017, 01:12:42 pm
front squat to back squat ratio is a matter of leverages, you're pretty much always going to be able to BS more than you FS and that's fine. nothing against focusing on FS, do what makes you happy.
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on May 22, 2017, 05:28:06 am
Yep, you are right, i never thought of it like that....
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on May 25, 2017, 06:24:17 pm
FS 95 x 8, 135 x 8, 185 x 3, 235 x 1 (with ease)

BS 95 x 15, 135 x 12, 185 x 3, 235 x 1 (felt like nothing)

45 deg hyper, 15 x bw x 2

Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on May 29, 2017, 09:28:23 pm
4 x 25 x military pushups

ate a chicken pot pie and burrito for dinner....
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on May 30, 2017, 09:45:24 pm
4 x 135 x 10 BS

4 x 135 x 8 FS

2 x 185 x 10 BS

2 x 185 x 8 FS (felt a bit hard cause because of out of shape)

45 deg back extension x 20 x bw x 2
" x 20 x 45 lb plate x 2

Some light weight standing knee curls. I don't want to go heavy because of my injury to LCL which doesn't affect squats but does feel it a bit on leg curls and extensions....

Meal: alfredo pasta and beef.... going to have to start cutting the cal's pretty soon....
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on May 31, 2017, 07:30:54 pm
Taking day off from lifting..... played bball other day.... was a disaster when i cut side ways somehow felt pain in knee.....

today is my last supper meal before i have to cut and eat super healthy vegan style almost.....
Title: Re: road to getting healthier and body fat below 15%
Post by: LBSS on June 01, 2017, 12:33:28 am
if your goal is to get below 15%, what are you waiting for re: dieting? what's your diet plan?
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on June 01, 2017, 02:43:46 am
if your goal is to get below 15%, what are you waiting for re: dieting? what's your diet plan?

It's so time consuming and expensive to diet and get enough nutrition/protein tbh..... you have to make everything yourself: salads, oatmeal, chicken breast, and all that whole foods store stuff..... but i'm about to start
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on June 01, 2017, 08:51:58 am
95 x 10 bs

95 x 8 fs

135 x 10 x 2 bs

135 x 8 x 2 fs

185 x 3 x 2 bs

185 x 3 x 2 fs

235 x 2 bs

235 x 2 fs

285 x 2 bs

235 x 2 fs

305 x 1 x 2 bs (1st time going over 300 in awhile, wasn't too hard though)

285 x 1 fs (half squat) was afraid of being pinned because i have knee condition with LCL might spell trouble if i do get pinned....

45 deg hyper x 20 x 2

rows x 65lb x 10 x 2

face pull x 42.5 lb x 2

standing leg curls x 2 x 10 x 30 lb (can't go too high because of LCL issue)

arm curls x 20 lb x 12 x 2

crunches x 20 x 3

sprint x 30 yard x 3  (at >200 lb felt the momentum when trying to stop)

2 hour + workout, all my squats were full with a 1-3 sec pause, burned a lot of calories. great workout because it is finally finals nba.

From here will be eating at 1800 cal per day under a strict diet of lots of veggies and good proteins.

Don't want to show pic of self because i'm an extreme fatass right now.



Title: Re: road to getting healthier and body fat below 15%
Post by: LBSS on June 01, 2017, 10:42:50 am
if your goal is to get below 15%, what are you waiting for re: dieting? what's your diet plan?

It's so time consuming and expensive to diet and get enough nutrition/protein tbh..... you have to make everything yourself: salads, oatmeal, chicken breast, and all that whole foods store stuff..... but i'm about to start

it helps to prepare stuff yourself, yeah, but you don't have to spend lots of money. if you're getting enough protein and veggies and few enough calories you're fine. making food in bulk helps: like make 5 pounds of pulled chicken and a ton of non-lettuce salad at the beginning of the week (bean salad, caroline-style cole slaw i.e. no mayo, red cabbage and orange salad) and just eat it until it's gone. there's a recipe thread on here with some good ideas.

or you can just eat out, but it's harder to do portion control and it's more expensive.
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on June 01, 2017, 01:30:10 pm
yeah it sucks not being able to afford to eat out really solid/nice food each day anymore...... i got into debt from bad money management.... but it might be a good thing and force me to eat healty and less
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on June 06, 2017, 05:51:06 am
Depressed about Cavs being so much less explosive/quick vs GSW....

Didn't expect GSW to be that much better shape than Cavs.... You'd think these former champs put in the work in the offseason to be explosive, nope.

Diet has been bad, wasn't able to eat at 1800 kcal a day..... went way over.....
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on June 06, 2017, 10:11:41 am
Will not do any uppers besides some sparring /punching bag.....

No Uppers day #1

Ran out of MSM/joint vitamins, so knee started aching a bit.

95 x 10 x 1, BS, FS

135 x 10 x 1, BS, FS

185 x 3 x 2, FS

185 x 8 x 1, BS

235 x 1, FS

235 x 2, BS

45 degree ext x 45 lb x 20 x 2

Good mornings x 75lb x 10 x 3

standing leg curls x 30 lb x 10 x 2, 40lb x 10 x 2, 50 lb x 10 x 2

30 yard spring x 2

crunches x 20lb x 20 x 2

knee extension x 40 lb x 2, right knee started aching, ran out of MSM sigh

punching bag x 3 minutes x 1

Kettle bell x 10 x 30 lb x 2

Was planning on doing 285 x 1 FS, and 235 x 6 BS, 235 x 3 FS, but knee aching so decided to wait to get MSM before I start adding the pounds for squats.

I have a nicotine addiction.... it sucks....

Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on June 07, 2017, 01:02:33 pm
From now on, everyday is lower body. But DAMMMM I am eagerly waiting for my MSM to come in the mail, cant go without it or else i get tendonitis/etc

(https://i.gyazo.com/e5c0676741bbb24b8b3718a938955927.png)
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on June 09, 2017, 10:42:55 am
Hard to stick with All lowers no uppers because lowers so sore.

So I did some uppers today.  Dumbbell bench press x 120 x 12

150 x 5

130 x 10

120 x 10

rows

cable butterflys

135 x 5 x 2 bs to stretch a bit

some semi sprints, leg so sore.

abs

assited dips

body weight squat x 20

body weight lunges x 15

if I had a masseus i would have been able to continue all lowers day #2, next time i guess
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on June 10, 2017, 07:18:26 am
Going to head to the gym for all lowers day #2.

Hamstrings still a little sore, but I'm going to go ahead with it.

10 x 135 bs

6 x 135 fs

3 x 185 bs

2 x 185 fs

2 x 225 bs

1 x 225 fs

2 x 275 bs

1 x 295 bs

1 x 315 bs x 2

1 x 225 fs

5 x 225 bs

45 deg ext x 15 x bw

x 45lb x 15

Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on June 13, 2017, 02:13:42 am
All lowers day 3

BS- warm up to 95 lbs

135 x 6, 185 x 3, 235 x 3, 285 x 3 x 3, 185 x 8

FS- warm up to 95 lbs

135 x 6, 185 x 3, 235 x 1 x 3, 185 x 6

45 deg hyper x 20 x bw, x 15 x 25 lb

knee extention x 20 x 50 lbs
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on June 14, 2017, 06:52:06 pm
All lowers day #4

Just going to destroy myself this summer.... Just going to train like a olympic madman sprinter/lifter.....

Warm up to 95 lbs......

135 x 10 x 2 BS

135 x 8 x 2 fs

185 x 6 x 2 bs

185 x 6 x 2 fs

235 x 3 x 2 fs

235 x 3 x 2 bs

235 x 6  bs

285 x 5 bs

285 x 2 fs (1/4 squat definitely scared to go full and risk injury) I have a problematic LCL from months ago but doesn't affect squat much.....

185 x 6 fs

185 x 8 bs

45 deg hyper x 20, x15 x25 lb plate, x15 x 45lb plate

good morning x 45 lb x 10 x 2, x 95 lb x 10 x 2

single leg curl x 40 lb x 20, x 70 lb x 15, x 60lb x 15 x 2

oh shit forgot to do kettle bells, next time.....

some ab work......

20 yard sprint x 3

BW - 209, height is 5'9, so i am pretty fat still......

i was probably 220lb yesterday due to eating and having a lot of water weight

BW should go down dramatically soon because i am just going to destroy the weights

also did some calf raises..... and punching bag at the end.....

150 minute workout and intense
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on June 14, 2017, 07:59:26 pm
Ice water shower for recovery + just a protein and fruit for now......

Will wait until 1-2 AM at bed time and eat about 1800 kcal of chicken, eggs, bread/oatmeal, and some solid veggies, might add some potatoes.... full stomach = good sleep and recovery

tomorrow going to hit the weight again! OVERTRAINING for the win.... cns feels fine....   :ibsquatting: :personal-record:
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on June 14, 2017, 10:22:30 pm
going to buy entire rotisserie chicken, rice, and cake to eat. starving now as i haven't eaten all day. might go over 1800 kcal tho....
Title: Re: road to getting healthier and body fat below 15%
Post by: LBSS on June 14, 2017, 11:22:54 pm
vegetables and fruit. fruit and vegetables.
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on June 15, 2017, 10:45:58 am
vegetables and fruit. fruit and vegetables.

meh tough to get filled on it and expensive then u eat $20 worth and hour later ur hungry again...
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on June 15, 2017, 10:56:24 pm
hit the gym, but cannot do lowers today, would be detrimental.

Single arm standing shoulder press x 20 lb x 15, 35 lb x 10, 45 lb x 10, 35 lb x 10
 
punching bag x 2 minutes x 3, bare knuckle, then used wraps to cover knuckle.

abs.....

and tossed some medicine balls like a mad man....

Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on June 16, 2017, 10:34:50 pm
Not worth doing lowers today, havent recovered from last time....

dumbbell bench 60lb x 20 x 3, 70 x 15 x 2

flys x 60 lb x 20 x 3

punching bag x 2 min x 2 too tired

abs x 10 minutes

reverse flys x 55lb x 12 x 3

lots of stretching

pick up bball for 15 minutes, wow i suck now, after not playing for 2+ years lol, and weighing 210+ feet hurts....

weight 214

http://www.youtube.com/watch?v=Cwg2BZOddYc

Have gained almost 45 lb since this time when i was squatting 315 at 178
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on June 18, 2017, 02:10:12 pm
getting ready to destroy my legs like i am a chinese government weight lifter threatened to be killed if don't win gold!!!!!

all lowers day #5

Warm up

135 x 8 bs

135 x 6 fs

155 x 6 bs

155 x 6 fs

185 x 5 bs

185 x 6 fs

225 x 6 bs

225 x 3 fs

275 x 3 bs

325 x 1 bs

275 x 1 fs

275 x 5 bs

225 x 8 bs

225 x 5 fs

315 x 1 bs

225 x 1 bs

45 degree hyper x 45lb x 15, x 20, x 20

good morning x 45lb x 12, x 135 lb x 8 x 2

lower back machine x 270 lb x 10 x 2

standing leg curl x 30lb x 20, x 50lb x 15, x 80lb x 8, x 50lb x 15

Kettle bell swing 30 lb x 10 x 2, 35 lb x 10 x 2 ( no heavier bells bc some jagoff prob stole it)

dissappointed that I actually weigh 10 lb heavier than i thought, because of broken scale.



Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on June 20, 2017, 04:54:45 am
will not be doing any cardio.... only destroying self with lifts until i nearly pass out

have a 2 day hiking trip with some friends..... guess that is cardio....

will be good recovery for legs kind of sore hamstrings from starting goodmornings and leg curls....

excited about all legs day #6? friday.....
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on June 26, 2017, 05:06:27 am
Going to go for an insane work out later this morning.

Haven't lifted in nearly 1 week. Was on hiking/camping trip where i burned the shit out of my leg from spilled coffee.   >:( >:( >:( >:(

so it hurts to full squat because the skin changes texture... yeah it really hurts.... but fuck it, im going to put on some lotion/burn creme and go for it anyway.

part of arm also burned..... i guess like kingfish signature "what doesn't kill you only makes u stronger" yeah it was a bitch of a camping trip.... was stinging half the time lol.

will update after workout in a few.....


1/4 squat x 155 x 25 x 2

some other light weight bs.....
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on June 27, 2017, 09:23:55 am
warm up to 95

135 x 10 x 2 bs

135 x 6 x 2 fs

185 x 3 x 3 bs

185 x 3 x 3 fs

225 x 5 x 2 bs

225 x 1 x 2 fs

285 x 3 x 2 bs

325 x 2 x 2 bs

345 x 1 x 2 bs

355 x 1 bs

kettlebell swings with dumbbell 45lb x 10, 60 lb x 10 x 2

good morning x 45 lb x 12, 135 lb x 10 x 3

45 deg hyper x 20, x 45lb x 12 x 3

standing leg curls x 40lb x 10, x60 lb x 10, x70 lb x 10, x 50 x 12

1/4 hack squat machine x 20 x 135lb x 2

stupid workout pissed off bw 218 lbs
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on June 28, 2017, 06:19:16 pm
wow i am like wolverine, already recovered from lifting up to 355 yesterday..... prob won't go for another session today and go tomorrow
Title: Re: road to getting healthier and body fat below 15%
Post by: fast does lie on June 29, 2017, 04:37:11 am
Going for another huge legs/posterior chain and some abs training.....

will drink some tee/caffeine again and maybe a energy drink as pre workout.....

will warmup with light weight uppers like dumbell bench and shoulder press.....

bs /fs warmup to 135

135 x 10 x 2 bs

135 x 8 x 2 fs

185 x 10 bs

185 x 8 fs

235 x 4 fs

235 x 6 bs

285 x 3 bs

285 x 2 fs PINNED, I had it but somehow the bar started slipping out of my shoulders.... would have been  :personal-record:

315 x 4 bs

225 x 4 fs

45 deg hyper

standing leg curl x 20 x 30lb

35 lb x calf raise x 15

medicine ball throws

ab work

Title: Re: I still have chance at 40 SVJ?
Post by: FP on June 29, 2017, 10:57:30 pm
Any reason why you don't deadlift? Imo you could benefit from additional P-chain work, esp a big compound movement.

Squatting heavy is good but I believe from your video of 315 (the amount your knees go over your toes) and your front squat:back squat ratio you are quad dominant, maybe even very quad dominant. This sets you up for injury if you play sports and I don't believe you can get to a 40" SVJ without a good quad:p-chain balance.
Title: Re: I still have chance at 40 SVJ?
Post by: Kingfish on June 29, 2017, 11:35:33 pm
Any reason why you don't deadlift? Imo you could benefit from additional P-chain work, esp a big compound movement.

Squatting heavy is good but I believe from your video of 315 (the amount your knees go over your toes) and your front squat:back squat ratio you are quad dominant, maybe even very quad dominant. This sets you up for injury if you play sports and I don't believe you can get to a 40" SVJ without a good quad:p-chain balance.

deadlifting very heavy weights is almost always counter productive to explosiveness. quads+glutes are the prime movers of quick sporting movements.

i am not against p-chain work. i do volumes of GHR raises.

go to a track meet. the fastest and most explosive athleltes are all quadzillas.

Title: Re: I still have chance at 40 SVJ?
Post by: FP on June 30, 2017, 12:57:35 am
Any reason why you don't deadlift? Imo you could benefit from additional P-chain work, esp a big compound movement.

Squatting heavy is good but I believe from your video of 315 (the amount your knees go over your toes) and your front squat:back squat ratio you are quad dominant, maybe even very quad dominant. This sets you up for injury if you play sports and I don't believe you can get to a 40" SVJ without a good quad:p-chain balance.

deadlifting very heavy weights is almost always counter productive to explosiveness. quads+glutes are the prime movers of quick sporting movements.

i am not against p-chain work. i do volumes of GHR raises.

go to a track meet. the fastest and most explosive athleltes are all quadzillas.

I'm talking about deadlifting heavy as GPP work, you might have a point with dropping dropping heavy once you get closer to peaking for whatever. Any heavy lift can be counterproductive to explosiveness if you don't focus on RFD. Although.. I don't see why you think the deadlift is any worse than the squat, uses hams way more and glutes just as much. I think the hams are equally important for sporting movements, probably much more important than the other two for top-end speed.

I think if you're quad dominant like I am and I believe fast does lie is it's easy to just rely on your quads to do the lions share of the work in your squat and your p-chain can lag behind. GHR is great. But I don't think doing 3 sets of hyperextensions is sufficient p-chain assistance and it doesn't train max strength for the p-chain like a heavy DL would. Also you'll notice that in his 315 squat video he flew out of the initial quad-dominant portion in the hole and then failed the lift halfway up where the glutes are supposed to be the main driver.

Plenty of excellent SVJ's on youtube that look more like a DL than a squat
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on June 30, 2017, 10:31:11 am
Any reason why you don't deadlift? Imo you could benefit from additional P-chain work, esp a big compound movement.

Squatting heavy is good but I believe from your video of 315 (the amount your knees go over your toes) and your front squat:back squat ratio you are quad dominant, maybe even very quad dominant. This sets you up for injury if you play sports and I don't believe you can get to a 40" SVJ without a good quad:p-chain balance.

I thought about it but my gym uses octagon weights now so its annoying. I might just use the shoulder shrugs machine as a trap bar deadlift. For my knees I take MSM and I try to get stronger hamstrings with goodmornings, leg curls, etc.  But yeah I need to try to get my knees as far back as possible.
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on June 30, 2017, 11:37:35 am
have been working out legs quite a lot last few weeks.  not even close to as sore as i thought they would be.  This is just a testament to how the body and mind remembers things.... this is literally the 1st time in 2-3 years where i started going over 300 lb  :ibsquatting: albeit i gained a lot of weight.... but muscle is muscle......

Paused squats 2-3 seconds:

135 x 2 bs, fs

185 x 2 bs, fs

225 x 2 bs, fs

245 x 2 bs, fs

good mornings x 135 x 5

90 lb 45 deg hyper x 10 x 2

big toe calf raise x 25 lb x 12
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 01, 2017, 09:40:49 am
Any reason why you don't deadlift? Imo you could benefit from additional P-chain work, esp a big compound movement.

Squatting heavy is good but I believe from your video of 315 (the amount your knees go over your toes) and your front squat:back squat ratio you are quad dominant, maybe even very quad dominant. This sets you up for injury if you play sports and I don't believe you can get to a 40" SVJ without a good quad:p-chain balance.

deadlifting very heavy weights is almost always counter productive to explosiveness. quads+glutes are the prime movers of quick sporting movements.

i am not against p-chain work. i do volumes of GHR raises.

go to a track meet. the fastest and most explosive athleltes are all quadzillas.

I'm talking about deadlifting heavy as GPP work, you might have a point with dropping dropping heavy once you get closer to peaking for whatever. Any heavy lift can be counterproductive to explosiveness if you don't focus on RFD. Although.. I don't see why you think the deadlift is any worse than the squat, uses hams way more and glutes just as much. I think the hams are equally important for sporting movements, probably much more important than the other two for top-end speed.

I think if you're quad dominant like I am and I believe fast does lie is it's easy to just rely on your quads to do the lions share of the work in your squat and your p-chain can lag behind. GHR is great. But I don't think doing 3 sets of hyperextensions is sufficient p-chain assistance and it doesn't train max strength for the p-chain like a heavy DL would. Also you'll notice that in his 315 squat video he flew out of the initial quad-dominant portion in the hole and then failed the lift halfway up where the glutes are supposed to be the main driver.

Plenty of excellent SVJ's on youtube that look more like a DL than a squat

Regarding RFD, for now I plan on being able to squat and lift as heavy as I possibly can while I lose the fat.  When I hit sub 17% BF I will begin some sprints and/or some passive bball games.  When I go below 12% BF I will start to go into more competitive bball games as plyo.  And when I hit sub 9% BF I will start to do plyo's like depth jumps etc etc.

Does this sound ok?
Title: Re: I still have chance at 40 SVJ?
Post by: FP on July 01, 2017, 03:24:12 pm
Any reason why you don't deadlift? Imo you could benefit from additional P-chain work, esp a big compound movement.

Squatting heavy is good but I believe from your video of 315 (the amount your knees go over your toes) and your front squat:back squat ratio you are quad dominant, maybe even very quad dominant. This sets you up for injury if you play sports and I don't believe you can get to a 40" SVJ without a good quad:p-chain balance.

deadlifting very heavy weights is almost always counter productive to explosiveness. quads+glutes are the prime movers of quick sporting movements.

i am not against p-chain work. i do volumes of GHR raises.

go to a track meet. the fastest and most explosive athleltes are all quadzillas.

I'm talking about deadlifting heavy as GPP work, you might have a point with dropping dropping heavy once you get closer to peaking for whatever. Any heavy lift can be counterproductive to explosiveness if you don't focus on RFD. Although.. I don't see why you think the deadlift is any worse than the squat, uses hams way more and glutes just as much. I think the hams are equally important for sporting movements, probably much more important than the other two for top-end speed.

I think if you're quad dominant like I am and I believe fast does lie is it's easy to just rely on your quads to do the lions share of the work in your squat and your p-chain can lag behind. GHR is great. But I don't think doing 3 sets of hyperextensions is sufficient p-chain assistance and it doesn't train max strength for the p-chain like a heavy DL would. Also you'll notice that in his 315 squat video he flew out of the initial quad-dominant portion in the hole and then failed the lift halfway up where the glutes are supposed to be the main driver.

Plenty of excellent SVJ's on youtube that look more like a DL than a squat

Regarding RFD, for now I plan on being able to squat and lift as heavy as I possibly can while I lose the fat.  When I hit sub 17% BF I will begin some sprints and/or some passive bball games.  When I go below 12% BF I will start to go into more competitive bball games as plyo.  And when I hit sub 9% BF I will start to do plyo's like depth jumps etc etc.

Does this sound ok?

Just as long as you progress into the sprints really gradually. I would throw in at least some RFD lifts at some point.

When I was reading Triphasic Training the author believes that you shouldn't do any slow reps even if you're in your strength phase training at 95% intensity. If your reps get slow then you drop the amount per set but try to avoid having any slow reps at all. The reasoning goes something like if your reps are getting slow your fast-twitch muscle pool is tapped out and you begin to increasingly rely on slow-twitch for the sets after.

I don't know if I agree with that, you definitely lose a lot of the hypertrophy you would get from doing higher volume slow reps but the book is becoming something of a staple for athlete training and several coaches I respect a lot seem to follow it closely.
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 01, 2017, 03:44:08 pm
^ I would agree with that.  Cause just because a bodybuilder can bench 500 and has 3x as muscle as a heavyweight boxer, doesn't mean he throw a jab or hook as hard as a boxer even though it involves the similar muscle groups and movements.


Hitting the gym soon. Will update after.  Did a few form check vids yday will upload soon.

http://www.youtube.com/watch?v=XatECHHBpRM
warm up to 135

135 x 5 x 2 BS, FS

185 x 3 x 2 BS, FS

225 x 2 x 2 BS, FS

275 x 2 BS

325 x 1 BS

345 x 1 BS

365 x 1 BS

325 x 2 BS

275 x 1 x 2 FS

275 x 12 BS  :personal-record:

225 x 3 BS, speed

225 x 4 FS

45 deg hyper x 90 lb x 3 x 12

single leg curls x 20 x 40 lb

had bottle of ice tea and monster energy drink pre workout.

Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 02, 2017, 07:53:09 am
FS form check

http://www.youtube.com/watch?v=T51w7oqVm8Y
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 03, 2017, 08:32:11 pm
Still pretty sore from going heavy squats last few sessions.

light weight squats, a little cardio, and stretching. Quick movement squats.

135 x 5 bs

135 x 3 fs

40 x 9 db rows

cable flys x 15 lb x 8

80% sprints x 30 yards x 3

losing some BF so that is good.
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 04, 2017, 01:44:13 pm
I am 32 now, not a young buck anymore. Shall I overtrain or take it easy today? Should I try 375lb for the PR? nah.

The guy spotting me at 365 says that he thought I could have done it 2 more reps.... that is encouraging, but i felt like i was on the verge of getting pinned.

It saddens me i was overwhelmed with work for 3 years and totally stopped training and lost the passion/discipline which now i have redeveloped. I honestly believe had I not stopped training in 2014 i'd have achieved the coveted 40 SVJ that less than 1% of athletes have. The worse thing was I also added 40 LB's of pure FAT.

 ;D ;D ;D ;D ;D ;D ;D lets see what the human will or my will can accomplish in the next few years..... i think i can still get a 40 svj....
Title: Re: I still have chance at 40 SVJ?
Post by: vag on July 05, 2017, 05:21:52 am
32 is not old, i STARTED at 33. From my experience you can go full throttle until 37-38, then recovery ( from training and/or injuries ) starts being a real bitch.
My advice is , forget your age, just listen to your body, listen to the awesome advice in here and train as 'wise' as you can , that way you can get the maximum results. Now their absolute value is another issue, you will only know that when you will have gained them.
:lololol:
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 05, 2017, 04:10:49 pm
Nice, body feels young.

warm up to 135

135 x 2 x 2, FS, BS

185 x 2 x 2, FS, BS

225 x 1, 1  FS, BS

275 x 1, 1 BS

325 x 1 BS

315 x 1 BS

275 x 1, 1 FS

275 x 2 BS

Not the greatest of speed but okay.

45 deg hyper x bw x 20, x 25lb x 10, x 45 lb x 10, x 90lb x 10 x 2, x 100 lb x 10

Punching bag x 20 sec

5 minutes bball court dribbling/shooting

standing SL curls x 30lb x 15, 50 lb x 15 x 2

Will post video of punching bag soon for advice.

I have no boxing experience besides a few backyard brawls with gloves back in high school where the rules were all messed up b/c we were allowed to hit someone while they are getting up lol.

Adarq and fight experts, please give me some pointers if possible, ty.

http://www.youtube.com/watch?v=LOq3DSnFj1M
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 06, 2017, 06:31:45 pm
7/6/17

Lower body training again.

Warm up to 135

135 x 2 x 2, BS FS

185 x 1 x 2, BS FS

225 x 2 x 2, BS FS

275 x 1 x 2, BS

325 x 1, BS

345 x 1 x 2, BS, 2nd one a bit slow and laboring, but managed.

275 x 1 x 2, FS

225 x 4 FS

Didn't feel as energetic as yesterday's squat session.

45 degree hyper ext: bw x 20, 25lb x 15, 45 x 15, 90 lb x 12 x 2, 100 lb x 10 x 2

Standing leg curls: 40lb x 15, 60 x 15 x 2, 50 x 15 x 2

a little bit of ab work out, ie sit ups and crunches etc

won't be beating up legs tomorrow, need at least 1 or 2 day rest.....
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 09, 2017, 02:42:57 am
7/9

Got pretty good rest the last few days, legs still not 100% recovered from the lower body marathon training last few weeks.

Weight still pretty heavy. Ate a lot at a BBQ meats after meats, snacks after snacks.... oh well.

Going to head to gym in a few hours and work on some uppers for once.  I guess all lowers and NO arms isn't the BEST routine for speed/vertical either...

DB bench 40 x 15, 100 x 12, 120 x 12, 130 x 5, 100 x 8

some tricep/bicep work

Machine press 90 x 10, 180 x 3, 2

rows and face pulls 3 sets

skull crush cable 3 sets

some ab work

25 lb seated calf raise big toe x 15

some medicine ball throws 2 min.
 
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 10, 2017, 12:30:09 am
A nice 3 day layoff from working legs every other day at heavy/vol for 2-3 weeks now.

Can't seem to get more than 4 hours of sleep in 1 setting. If I get 8 hours of sleep it woudl always be 2 intervals of 3-4 hours. If I get 12 hours of sleep it would be 3 intervals.

Woke up just now after going to sleep at 7pm. Was planning on waking up at 4:30am to go do legs, but can't sleep now no matter what.  Looking for some 24h fitness centers i can go since i feel pretty energized. If not I'll just hang out for 5 hours til 4:30 to go train.
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 10, 2017, 07:38:10 am
7/10

Planned on perhaps 375lb. Not happening, felt horrible, coffee + monster barely helped.

4 hours of sleep over 2 day period didn't help, even with 3 days off squats.

warm up

135 x 1, 1 BS, FS

135 x 25 BS

135 x 8 FS

185 x 1 BS, FS

235 x 1 BS, FS

Done, not feeling it at all.
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 11, 2017, 09:48:07 pm
7/11

Squat racks were taken. So I decided to warm up with a short game of bball.

Bad idea as it wore out some energy.

135 x 2, BS FS, paused 3 sec at bottom

185 x 2, BS FS, paused 3 sec at bottom

225 x 2, BS FS, paused 2 sec at bottom

275 x 1, BS paused 2 sec

315 x 1, 1, 1 BS paused 1.5 sec

275 x 1, 1 FS paused 1 sec

didn't go any heavier as i don't want to burn out and still recovering

the outside of my right thigh is still not recovered from a deep tissue massage from 2 weeks ago almost. strange.

Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 12, 2017, 07:16:51 pm
Back in early 2012, I was a young buck and not the smartest. I would continually try to progress by maxing out when still not close to recovered, taking way too much preworkout supplements and other supplements. I used to shake from trying to add 5lb every session to a 5x5 routine, because my body just couldn't take it, esp when progressing from 225 5x5 to 275 5x5 in a matter of a month or so.

So I'm going to take a break from quad training, maybe 1 week.

7/12

Posterior Chain

60 LB DB deadlift as warm up

45 degree hyper extension:

Bw x 15,

25 lb x 15,

45 lb x 15,

90 lb x 12,

110 lb x 8  :personal-record:,

130 lb x 5 x 2  :personal-record:

Never actually went that heavy with hypers.

Goodmornings:

Bar x 12,

95lb x 10,

135 x 10 x 2,

120 x 10

Single leg standing curls:

30lb x 20

60lb x 12

100lb x 8

100lb x 6

50lb x 12

I believe these posterior chain workouts are sufficent replacement for deadlift.

Ab work:

5, 5, 3, 2, 2, decline sit ups

some other light ab work.

Title: Re: I still have chance at 40 SVJ?
Post by: Coges on July 13, 2017, 02:32:43 am
Back in early 2012, I was a young buck and not the smartest. I would continually try to progress by maxing out when still not close to recovered, taking way too much preworkout supplements and other supplements. I used to shake from trying to add 5lb every session to a 5x5 routine, because my body just couldn't take it, esp when progressing from 225 5x5 to 275 5x5 in a matter of a month or so.

So I'm going to take a break from quad training, maybe 1 week.

Smart move. I believe my biggest failure the last 10 years is lack of smart programming (deloading) and trying to max out every time I approached PR territory. What does a PR actually mean if you're not lifting in a comp? Nothing.
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 14, 2017, 08:54:47 am
7/13

rest

7/14

Not sure what to do today. Hamstrings extremely sore from tough posterior chain training.

resting quads as well. don't really want to do uppers.

so another day of rest today? cardio?
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 14, 2017, 11:10:16 am
Back in early 2012, I was a young buck and not the smartest. I would continually try to progress by maxing out when still not close to recovered, taking way too much preworkout supplements and other supplements. I used to shake from trying to add 5lb every session to a 5x5 routine, because my body just couldn't take it, esp when progressing from 225 5x5 to 275 5x5 in a matter of a month or so.

So I'm going to take a break from quad training, maybe 1 week.

Smart move. I believe my biggest failure the last 10 years is lack of smart programming (deloading) and trying to max out every time I approached PR territory. What does a PR actually mean if you're not lifting in a comp? Nothing.

I mean, I wouldn't say nothing though, cause it is a mental hurdle that you get over, and also for me obviously the higher PR I get, it sets me up for a higher potential SVJ, this is all theoretical though, as there are a lot of other factors to a SVJ.
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 14, 2017, 06:55:13 pm
7/14

Did not rest quads. Went ahead and squat anyway. Was feeling alright even though still sore, no other exercise for me to do. Hamstring sore as hell....

Warmup

135 x 2 FS BS

185 x 2, 2 FS BS

225 x 2 FS BS

275 x 1 FS

275 x 2 BS

315 x 1 BS

365 x 1 BS

375 x 1 BS  :personal-record: Might not be a true pr, see next line.

375 x 1 BS pinned the 2nd time lol. Cause I didn't use enough thrust on the way up and underestimated the strength it took, when i went all out it was already too late.

225 x 3 FS

135 x 5 FS

Why I bother playing pick up games for 1 hour is beyond me, I guess it is a temptation.

I was laughing because i asked for spotter on 365, but decided to go Batman (when he was in Bane's prison and had to go for the jump with no rope) and not ask for spotter on the 375 pr.

http://www.youtube.com/watch?v=mPt-z8Ihvyc

prob could have got an inch or 2 more depth on bottom, was not confident enough to pause....

(https://i.gyazo.com/b0d41bdcafded41c6d481667a595bcfc.jpg)
Title: Re: I still have chance at 40 SVJ?
Post by: Kingfish on July 15, 2017, 03:40:07 am
 :highfive:

dont forget that the top heavy single is best used to potentiate the sub-max volumes.
365x1 ---->  drop sets to 255-275 6+reps aiming for max tonnage. id strive for 10-12K lb+ per workout.

caloric surplus and volumes to build your legs. then eventually dig deep to diet down to 165-175lb. keep some leg thickness. you'd be getting some air.
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 15, 2017, 01:07:53 pm
 :highfive:

I have so much fat that I don't want to eat at surplus, how about just maintenance while i build quads even more at some 4 x 8 type routine or something.
Title: Re: I still have chance at 40 SVJ?
Post by: Coges on July 15, 2017, 07:32:43 pm
Back in early 2012, I was a young buck and not the smartest. I would continually try to progress by maxing out when still not close to recovered, taking way too much preworkout supplements and other supplements. I used to shake from trying to add 5lb every session to a 5x5 routine, because my body just couldn't take it, esp when progressing from 225 5x5 to 275 5x5 in a matter of a month or so.

So I'm going to take a break from quad training, maybe 1 week.

Smart move. I believe my biggest failure the last 10 years is lack of smart programming (deloading) and trying to max out every time I approached PR territory. What does a PR actually mean if you're not lifting in a comp? Nothing.

I mean, I wouldn't say nothing though, cause it is a mental hurdle that you get over, and also for me obviously the higher PR I get, it sets me up for a higher potential SVJ, this is all theoretical though, as there are a lot of other factors to a SVJ.

Sorry I meant 1RM PRs not just PRs in general. I still think pushing everything else is necessary. Its a hard balance to keep though. 
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 16, 2017, 01:35:45 am
Back in early 2012, I was a young buck and not the smartest. I would continually try to progress by maxing out when still not close to recovered, taking way too much preworkout supplements and other supplements. I used to shake from trying to add 5lb every session to a 5x5 routine, because my body just couldn't take it, esp when progressing from 225 5x5 to 275 5x5 in a matter of a month or so.

So I'm going to take a break from quad training, maybe 1 week.

Smart move. I believe my biggest failure the last 10 years is lack of smart programming (deloading) and trying to max out every time I approached PR territory. What does a PR actually mean if you're not lifting in a comp? Nothing.

I mean, I wouldn't say nothing though, cause it is a mental hurdle that you get over, and also for me obviously the higher PR I get, it sets me up for a higher potential SVJ, this is all theoretical though, as there are a lot of other factors to a SVJ.

Sorry I meant 1RM PRs not just PRs in general. I still think pushing everything else is necessary. Its a hard balance to keep though.

I actually meant 1 RM PRs, lol.  I thought that 1 RM PR's correlate to speed/vertical better than the same equivalent in say a 8 RM PR. 

So for example 275 lb lifted 12 times equates a 1 RM of 393 lb according to this:

(https://i.gyazo.com/e6dcedf7ec896b7bec88a656957a0f4d.png)

I can't do 393 1RM but I can 275 x 12. I thought that 1 RM of 393 lb is much more better than 275 x 12 when correlating to speed/vertical.
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 16, 2017, 01:55:23 am
Legs still sore, but I want to go in the morning for some 225 x 7, 265 x 7, and 275 x 7 x 2 ..... would that be detrimental or beneficial?

Edit--

yes I am going to go hit the gym for a morning workout.

Still a bit sore, but i've heard that some of the greatest gains can be made while being sore.

7/16

Warm up

135 x 2, FS BS

135 x 12, BS

135 x 7, FS

185 x 2, BS

185 x 2, FS

185 x 8, BS

185 x 6, FS

225 x 2, FS

225 x 2, BS

275 x 2, BS

315 x 2, BS

365 x 1, BS paused 1.5 sec

405 x 1, 1/5 squat

495 x 1, 4 sec testing weight on back, doesn't seem too heavy

285 x 1 FS, paused 1 sec banger banger

225 x 5 FS, paused .75 sec

Did not do the 4 x 8 of 255 - 275 that I had planned, as knee wasn't exactly ache free nor were quads for that kind of volume, next time the plan is to do some kind of 4 x 8 @ some where between 225 - 275, depending how knee feels. Perhaps 2 x 8 BS, and 2 x 6 FS routine.

Weight still up there at 221.....

Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 16, 2017, 03:33:21 pm
I don't think I will be doing any upper body anymore for a little while. I did do some high reps to add a decent amount of back muscle last spring/winter. Hope I will not be too weak upper but it's all good. I will still throw some med balls and hit some punching bags for upper workout sometimes, but i'm not lifting anything.
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 16, 2017, 04:00:26 pm
Question: Will incorporating the oly snatch or oly cleans be an even more efficient workout than FS/BS for gaining vertical/speed?
Title: Re: I still have chance at 40 SVJ?
Post by: FP on July 16, 2017, 04:51:38 pm
Question: Will incorporating the oly snatch or oly cleans be an even more efficient workout than FS/BS for gaining vertical/speed?

Don't drop the squat in favor of oly lifts, obviously. I think they can be helpful if you're willing to put in the time to learn the movement really well. I'm still struggling with the clean even though I've been doing it for a while because of my imbalances and movement dysfunctions. Also because I rushed in to try to do high weight and now it's hard to unlearn a bad movement pattern.

Overall though, i think if your goal is training for vertical oly lifts don't give you good bang for buck. I think you would probably be better off doing stuff like high pulls, jump squats, med ball throws and plyos once you transition from lifting for strength to lifting for power.
Title: Re: I still have chance at 40 SVJ?
Post by: Coges on July 16, 2017, 05:19:20 pm
Back in early 2012, I was a young buck and not the smartest. I would continually try to progress by maxing out when still not close to recovered, taking way too much preworkout supplements and other supplements. I used to shake from trying to add 5lb every session to a 5x5 routine, because my body just couldn't take it, esp when progressing from 225 5x5 to 275 5x5 in a matter of a month or so.

So I'm going to take a break from quad training, maybe 1 week.

Smart move. I believe my biggest failure the last 10 years is lack of smart programming (deloading) and trying to max out every time I approached PR territory. What does a PR actually mean if you're not lifting in a comp? Nothing.

I mean, I wouldn't say nothing though, cause it is a mental hurdle that you get over, and also for me obviously the higher PR I get, it sets me up for a higher potential SVJ, this is all theoretical though, as there are a lot of other factors to a SVJ.

Sorry I meant 1RM PRs not just PRs in general. I still think pushing everything else is necessary. Its a hard balance to keep though.

I actually meant 1 RM PRs, lol.  I thought that 1 RM PR's correlate to speed/vertical better than the same equivalent in say a 8 RM PR. 

So for example 275 lb lifted 12 times equates a 1 RM of 393 lb according to this:

(https://i.gyazo.com/e6dcedf7ec896b7bec88a656957a0f4d.png)

I can't do 393 1RM but I can 275 x 12. I thought that 1 RM of 393 lb is much more better than 275 x 12 when correlating to speed/vertical.

I don't think an 8 or 12 RM is really indicative of anything. I was thinking in the 3 rep range. 1's are so variable day to day based on how you feel and how heavy you've been training.
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 16, 2017, 09:00:54 pm
^ I see. What were we discussing anyway? Maybe my understanding of strength, power, and vertical/speed isn't up to par.... I didn't exactly read the Vertical Jump Bible 1 or 2.

I thought that a 1 RM PR for squat is better correlated to vertical than say an 8 RM PR. Is that a correct assumption?
Title: Re: I still have chance at 40 SVJ?
Post by: Coges on July 16, 2017, 09:53:10 pm
^ I see. What were we discussing anyway? Maybe my understanding of strength, power, and vertical/speed isn't up to par.... I didn't exactly read the Vertical Jump Bible 1 or 2.

I thought that a 1 RM PR for squat is better correlated to vertical than say an 8 RM PR. Is that a correct assumption?

Yeah I'm agreeing that an 8RM is not a valuable indication of vert compared to a 1RM. I would suggest that 3RM may be more consistently valuable than 1RM as your absolute max is so variable based on so many factors. Your 3RM should be much more consistent than a 1RM.
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 17, 2017, 11:26:28 am
7/17

not feeling it but hit the gym anyway, didnt want to take any caffeine/preworkouts, but drank monster energy anyway.

45 deg hyper: bw x 20, 45lb behind head x 12, 25 lb x 12, 45 x 8

db swing 35 lb x 6 x 3

some ab work

some med ball

standing sl curls, 30 x 20, 60 x 10 x 2, 100 x 4, 50 x 10

a few light sets of calf raise seated

headache post workout
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 17, 2017, 07:09:23 pm
Now that I think about it I do want some bigger biceps, triceps, pecs and shoulders/delts. I guess vertical/speed is not the most important thing, but an awesome physique, like a body builder.









































































































































:trollface: :trollface: :trollface: :trollface:   :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping:  :ibsquatting: :ibsquatting: :ibsquatting:
Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 18, 2017, 12:37:26 am
^ was trolling.....

7/17

Night Session:

sauna warm up 15 min

15 min bball

vertical SL leg curls: 30lb x 20 x 2, 40lb x 20 x 2, 60lb x 15 x 2, 110lb x 3 x 2 :personal-record: (just decided to go insanely heavy that i've never tried, was very hard, couldn't even do a legit 4th rep) 50lb x 12

lower Back extension machine: 130lb x 40, 230 x 25, 295 x 12, 265 x 12 <--- this is good for glute, but pretty light for squatters, and 295 was highest weight

Cable wood chop high to low x 17 lb x 15 x 4 or 5 sets

Low to high x 17lb x 15 x 5 sets

cable shrugs

incline situps good form: bw x 10 x 2

SL 45 deg hyper ext: bw x 10 x 4, first time incorporating SL, feels great.

Good mornings 95 x 12 x 2, 115 x 12 x 2

a bit more ab work.

Just absolutely working core and posterior chain today. Will be waiting for good recovery before destroying the quads some time.

Being fast is like walking on water; I'm going for it  :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:
Title: Re: I still have chance at 40 SVJ?
Post by: Kingfish on July 18, 2017, 02:19:48 am
King, I have a few questions: 1) Any chance that parallel squats maybe more beneficial (to speed/vertical) than full paused squats?  2) Do you think incorporating interval cardio (such as a slow pace pickup bball game) in my routine once in awhile can help lose fat yet not be detrimental to my squat progression?

1. no. if your flexibility allows you to full squat, then full squat over parallel squat to build a solid strength base. after you build your solid strength base, then you can use the supra max partials for sport specific training.

2. it can help but the possibility of accumulating too much fatigue is always there. if you want to lose fat, improve your diet.

Title: Re: I still have chance at 40 SVJ?
Post by: fast does lie on July 18, 2017, 04:57:54 am
^ Thanks for the advice! I have been trying to eat clean but forgot that fat is fat, so i gained some weight from eating too much avacodos and almonds.

7/18, 4 AM

Have been training 2 sessions and/or 3-4 hours a day lately. Body feels wrecked and sore, but mind feels fresh and hyped. I've prob consumed about 900 mg of caffeine in the last 30 hours....

Got just 2 hours of sleep and now deciding whether to load up the shaker with preworkouts to squat/lift more or going to gym for some sauna and swimming.

Will update later, game time decision.....

DID NOT HIT THE GYM, WAY TOO TIRED AFTER ALL ROUTINES LATELY. GOT GOOD SLEEP FROM 4PM TO 11PM.



Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: fast does lie on July 19, 2017, 12:32:50 am
7/19 AM

Going to hit the gym in the AM. It's clear I'm not focused at all with upper body strength.  However, my push strength is still a bit weak. After all, I've not worked on it much in the last 6 months. The reason I'm afraid of the push strength (pecs) is that A) I want my arms to hang as low to the ground as possible without any kind of muscle (pecs lats etc) hindering it from being lower to the ground, because I have to train some elite bball players in September, and already having a weak wingspan for my height ratio, i cannot have any bulk upper body in anyway.

B) top heavy is counter intuitive to speed/vertical

With that said I don't want to be weakling up top where I can't even do 20 pushups or bench 185.....


6 AM

Not sure wtf happened but got a throbbing headache at gym.

was feeling fine til i ate some left over cherries before going to gym

other day i ate some gummy bears at gym and same thing started getting headache.....

had to stop at 185 lb...... felt out of breath and cold sweats......

took some aspirin now and feel better, might go back later after a nap.....


Not sure if the cherries caused headaches or the new nicotine lozenges i got to aid in totally quiting e cigs.


Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: fast does lie on July 19, 2017, 09:41:22 am
What in the world I think I might be in the process or already have diabetes. Jeez I hope not. Getting back into training might be saving me from a painful life.

Going from weighing 175 to 228lb might have given me diabetes, albeit i didnt live healthy for a long time.
Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: fast does lie on July 19, 2017, 06:24:42 pm
7/19 1 PM

Headache subsided, went back to gym

squat full paused 2 sec:

135 x 2 BS FS

135 x 15 BS (almost fainted because squat so long with pauses)

135 x 6 FS

185 x 10 BS

185 x 6 FS

235 x 8 BS

235 x 6 FS (getting a bit tough due to pause at bottom)

325 x 2 BS (2nd pause was tough)

235 x 4 FS

finished

some ab and light posterior chain high reps



Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: adarqui on July 20, 2017, 12:20:30 am
What in the world I think I might be in the process or already have diabetes. Jeez I hope not. Getting back into training might be saving me from a painful life.

Going from weighing 175 to 228lb might have given me diabetes, albeit i didnt live healthy for a long time.

slowly cleaning up diet (and wean yourself off of vape/cigs/alcohol) & slowly increasing frequency/tolerance to cardio = might save you from leg amputation & get your body back on track.

easier said than done, but it's nature's cure.



What in the world I think I might be in the process or already have diabetes. Jeez I hope not. Getting back into training might be saving me from a painful life.

Going from weighing 175 to 228lb might have given me diabetes, albeit i didnt live healthy for a long time.

hope not man.

on a side but related note.. several years back, a neighbor a few houses down, former boxer, who had been overweight for a long time, found out he had to have his legs amputated or something, his diabetes was severe.. and one night i'm on the computer coding, around ~4 AM I hear a loud shot. dude shot himself with his family in the house. crazy shit.
Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: fast does lie on July 20, 2017, 04:19:47 am
^ Thats insane. I don't drink and stopped ecigs and switched to nicotine gum. Am eating a lot cleaner. I'm not totally sure wtf that was getting headaches all of a sudden from eating cherries.... and earlier last week got headache from eating gummy bears on empty stomach....
Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: fast does lie on July 20, 2017, 04:46:10 am
Test 1: So I woke up just now it is almost 4 AM, and I hadn't eaten for almost 8 hours. 

I ate 2 spoon fulls of highly processed sugar (strawberry jelly) on relative empty stomach, and I'm seeing if I get a headache.

So far no headache.....

Edit-- it's strange that after 30 minutes, I didn't get a headache yet that i know of.....

The last 2 times my blood sugar spiked, i got a headache, but this time i didn't.... perhaps i don't have diabetes?
Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: fast does lie on July 20, 2017, 05:14:57 am
7/20 5AM

Going to gym now for light weight workouts. Really didn't want to take any caffeine or strong tea, but can't help it  :raging: :raging: :uhhhfacepalm: :uhhhfacepalm: :pissed:

My next goal is to limit caffeine to 1 cup of coffee per day MAX. I've already quit ecigs and switch to nicotine gum.


Squat light paused 1-2 sec (quads very sore from myofascia sp? deep tissue massage)

warmup

135 x 2, FS BS

135 x 10, BS

135 x 6, FS

185 x 10, BS

185 x 6, FS

SL 45 deg ext: BW x 15 x 4 (great new workout)

45 deg ext: BW x 20, 25lb x 20

light weight arm swings (mimicking running motion) x 15 x 2

DB swings 50lb x 5

Good mornings: 135 x 8 x 3, 185 x 5 x 2

1st time deadlift in years: 95lb x 6 x 3, 145lb x 6 x 3

1/6 BS: 375 x 3 x 2, 465 x 3 x 2 <----- seeing how much weight back can take

1/6 FS: 285 x 4 x 3

20 yard sprint x 2 (very tough as I have a huge gut right now)

SVJ x 4 (not sure if I should be doing this at >30% BF)

Some ab work and calf raises light weight.

keeping upper body workout to minimum----> DB bench 60lb x 8, 130lb x 4, supported rows 45lb x 5, seated rows 60lb x 8, db shoulder press 60 lb x 8..... doing real fast motions, 1st upper workout in a few weeks.

More flexible now as well, as warmups have been good and plenty.

Seems like it's tough for my body type to lose fat, also seems i can add muscle easily as well as fat....


Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: fast does lie on July 21, 2017, 05:32:35 am
7/21 5 AM

No weights, sauna, stretching, cardio, light weight cables.

Quads/posterior chain/core absolutely worked to extremes lately.

Will be doing some interval swimming to shed so fat.

Warm up

Sauna 20 min

SL 45 deg hyper x 10 x 2

SL lunge x bw x 15 x 2

DB and KB swings 20-70lb x 5 x 3

light goodmornings

swimming 30 minutes, 10-15 laps

need to shed the fat and not lose strength, but gain strength in legs.
Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: fast does lie on July 21, 2017, 03:10:09 pm
7/21 PM

Been eating pretty clean the last week, virtually no processed foods, and at a deficit.

Going to eat some italian brick oven pizza (yum) as i've been pretty carb deprived and get some good sleep and hopefully be able to go for the 4 x 8 heavy routine on Sunday.
Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: fast does lie on July 22, 2017, 04:06:58 am
7/22 AM

Should not have eaten pizza.  Should have kept eating clean and at deficit like i was doing for entire week.  Not sure if I want to go squat insanely heavy at the 4x8 routine right now in a few hours.  Entire body sore.


Edit--

Fuck it, I'm just going to push myself to the brink, and try the 4 x 8 heavy routine in a few.... please comment if this is a good or bad idea.... will probably try 4sets of 8 reps @ 265 lb.

Edit--

I have so much body fat I dunno what to do.  I weigh 220 LB and I have a very small/thin bone structure too lol.  This is why I believe I have potential to jump very high and also I have good jumping form from playing so much bball in the past.

I dunno, my body is getting so sore right now that I dont know if lifting super heavy in a few hours will be beneficial, I need your advice, my mind says "lets do this", but my muscle says "i'm fuckin destroyed"


7 AM

Took a serving of prekaged preworkout....

warmup

All squats full depth, with the 1st few paused 1-2 sec at bottom.

135 x 2, FS BS

135 x 10, BS

135 x 8, FS

225 x 10, BS

225 x 4, FS

315 x 1, BS

365 x 1, BS paused 1 sec

265 x 6, FS  :personal-record:

295 x 1, FS  :personal-record: almost pinned because bar was slipping out of shoulders

265 x 15, BS  :personal-record:

265 x 6, FS

225 x 6 x 2, FS

425 x 3, 1/6 BS

Good mornings 135 x 8

SL 45 deg hyper ext x 5 x 3

light weight upper body cable work....

absolutely destroy the quads and posterior chain..... hopefully i can 4 plate soon even eating on a deficit



Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: fast does lie on July 23, 2017, 06:40:44 am
7/23 6 AM

Fasted for 10 hours after intense training yesterday. Ate ~1100 kcal of clean carbs and proteins with a bit of fat and went to sleep.

Going to hit the gym for light weight stuff and GPP, no lifting that's for sure.

Sauna and Warm up 15 min

SL BW 45 deg ext: 8, 8, 5, 5

Resist. band hip flexor raises x 15 x 2

Squat to stretch bw x 12 x 2

135 x 2, FS BS pause 3 sec

225 x 1, BS paused 3 sec <---- this feels like 350lb because my legs have been absolutely destroyed the last 10 days, from alternating heavy and light squats/posterior chain almost every day. Also huge deficit in Kcal yesterday around 1400 deficit....

Some ab work, 5-10 minutes.

20 min cardio on the ski machine.

Back to sauna for 15 minutes.

So I am tired, bw squats feel like 300 lb, I used some DB's to really massage some tight muscles which is good. Very hungry and have a headache.

Guessing the headache is from the scoops after scoops of preworkout I've taken the last week.  How else was I able to train legs every day lol.






Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: fast does lie on July 24, 2017, 01:33:11 am
7/24 AM

Got okay sleep, not great.  Ate at slight excess because body was aching and needed it; standing up felt like a 300lb box squat.

Todays plan: Sauna, GPP, some ab work and hip flexor strengthening, some cable flys/rows and woodchops light weight, then some cardio or swimming laps, will be eating at 300-400 kcal deficit.
Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: fast does lie on July 25, 2017, 01:22:47 am
7/25 AM

Did not go to gym for GPP etc yesterday. Rested but legs still sore/stiff.

Will prob hit the gym when it opens at 5am.

Legs still sore after 1.5 days rest + good sleep.

Will hit the sauna/spa before training to loosen up body, will take 1 serving of preworkout as I didn't take any yesterday which is a good thing.

Plan on doing some good volume on squats, and some SL training + posterior chain.

Everyday is a leg day!

Warm up-- sauna, spa, 20min, very nice to take a dip in pool get rid of some lactic acid.

Squat

135x2

135x2, fs

135x10

135x6, fs

185x2

185x2, fs

225x2

225x1 fs

315x1

365x1

375x1 paused longer than last time

380x1 spotter said he helped like 1lb, guess its a pr since i did pause a bit.

275x10 bs

275x1, fs very hard, fatigued

225x6 fs

185x8 fs

185x 10 bs

45degr hyper x 20, sl x 8 x 3, 25lb x 12 x 3

Goodmorning 135 x 8 x 3

Sl resist band hip flexor strngthening, 12 x 3

Ab work: decline sit up x 8 x 2, etc

Sl standing curls 40 x 15, 80x8, 50x 12 x 2

hip ext machine: 120 x 20, 265 x 12, 295 x 12, SL: 240 x 6, 295 x 5 x 2

DB shoulder press 40lb x 7

light weight seated calf raises focusing on big toe.

SL elevated lunges, bw x 7 x 3, 70lb x 2..... wow a lot harder than i thought..... esp keeping balance....

weight going down: 215 lb


Some light cardio shooting around after workout:

http://www.youtube.com/watch?v=2h3dDwySiyU
Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: FP on July 25, 2017, 07:21:55 pm
Hey great job, seems like you are really putting the work in and seeing improvements. Looking forward to see what you can do when you're actually fully recovered with a deload week
Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: fast does lie on July 26, 2017, 04:17:33 am
^ty ty, deload def not a bad idea in the near future.

7/26 AM

Got okay sleep, not the greatest.

Ate at 1200 KCAL deficit, got okay protein about 190-200g. I'm a bit worried about all the 0cal flavoring that I'm taking from the protein (acesulfame sp?). 5 yrs ago i'd go thru 10lb of protein every 3-6 months, that's a lot of sweeteners, plus in other products you take.

Thinking about getting unflavored whey, pretty cheap too, 15lb for $139.

Going to hit the gym to focus on posterior chain, and rest the quads from yday's tough workout.

Warm up sauna 15 min

DL 135 lb x 5 x 2

SL lunges x bw x 10

Some upper body work out; pushes and pulls.... legs destroyed hence i have to work on uppers a little.... 1st time in probably 1 month i did uppers wth volume.....

feel like each time i'm doing uppers i'm taking away from my potential vertical jump lol  >:( >:( :'( :'( :'(

Since I haven't deadlift in so long, I need some help to make sure my form is ok.

I think adding dl would help me because i do use the hips quite a bit on the SVJ from before....

BTW- it sucks a lot on the court cause people see you're fat and automatically thinks you can't ball. Just wait until i get rid of my 50lb fat suit I wearing all the time....

Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: fast does lie on July 26, 2017, 03:05:25 pm
Chicken breast and small thigh skinless baked, raw carrots, spinach, broccoli, almonds garlic, few spore peppers

40 in svj diet.....

(https://i.gyazo.com/6c47576baff319cd473dca621ad2fe72.jpg)
Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: fast does lie on July 26, 2017, 04:39:35 pm
7/26 PM

Legs are sore, but I feel energized after lunch, going to the rec to run some full court bball games to burn some fat.

Hope it won't hurt my squat strength progression.
Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: fast does lie on July 27, 2017, 10:19:25 am
7/27 AM

Did not go rec last night.

Headache right after eating spinach/broccoli raw yesterday.... not sure why...

Don't feel like training today without some coffee or preworkout, but don't want to take it....

Tired, headache, hungry........

Sauna and dip in pool was nice.

30 min foam roll, stretch etc.

Squat

135 x 1, 1, 1, FS BS, 4 sec pause

45 deg hyper, bw x 12

bball cardio 30 min

light meal and call it a day.

tomorrow may train heavy/volume if legs feel good.


Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: fast does lie on July 28, 2017, 08:01:27 am
7/28 AM

Sleep: 3/5
Soreness: Virtually every muscle of lower body
Mind: 3/5

Plan: Light squats for a stretch, light posterior chain workout, and some cable work. Training heavy/volume today would not be wise.

11 AM Decided to take some preworkout 1.5 servings, not happy I did that in hindsight.

Sauna and pool, 40 min.

Foam roll, stretch, etc, 20 min.

Squat

BW x 15, Bar x 10

135 x 1, BS FS

135 x 2, BS FS

225 x 1, 1 BS FS

315 x 2, BS (First rep felt pretty hard, 2nd rep was a bit better, did not swallow much air on either descents)

355 x 1, BS (Actually felt better than the 1st rep of the 315. Did swallow more air on the descent)

275 x 1, FS (Jeez this feels hard.... lower back giving out or something)

225 x 4, FS (again, feels tough)

225 x 8, BS (Alternating between full squats and 2/3 squats, and the 2/3 squats feel HARDER than the full squats with a semi pause)

Goodmornings

135 x 8 x 2, 155 x 8

45 deg hyper x BW x 15 x 2, 25 lb behind head x 12 x 2,

SL x 8 x 3

50lb (2 25lb plates) behind head x 8 x 2, this felt pretty tough the 2nd set.

Waiting to get strong/light enough to start doing GHRs....

Back extension machine: 120 x 20, 230 x 20, 295 x 15 (295 is the max weight)

Standing SL curls: 40 x 15, 60 x 12, 80 x 3 (still not strong enough), 50 x 12

15 min bball cardio.


Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: fast does lie on July 29, 2017, 12:00:16 pm
7/29 AM

Plan: no gym this weekend, going to gym daily for 2-3 hours for last month(?) has taken a toll. No caffeine this weekend either. Going to relax and chill.

Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: adarqui on July 29, 2017, 08:38:38 pm
7/29 AM

Plan: no gym this weekend, going to gym daily for 2-3 hours for last month(?) has taken a toll. No caffeine this weekend either. Going to relax and chill.

nice tho.. listen to your body/fatigue - learning that stuff is pretty much the most important thing you can do. taking 2-3 days off, you'll come back recharged.. if you keep burning out frequently though, might need to get in a few more rest days (per ~10-14 day period) or eat more after you train.. it could be an accumulation of the sessions, or literally one session which goes overboard, that's causing most of the fatigue.

also, ~3 hour gym sessions could potentially be a bit overboard.. how long do you lift in those 2-3 hour sessions? With lifting, I like the 1 hour or less rule.



Chicken breast and small thigh skinless baked, raw carrots, spinach, broccoli, almonds garlic, few spore peppers

40 in svj diet.....

(https://i.gyazo.com/6c47576baff319cd473dca621ad2fe72.jpg)

nice  :headbang: def healthy.

those garlic cloves in there? if so,  :highfive:
Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: fast does lie on July 29, 2017, 11:14:22 pm

nice tho.. listen to your body/fatigue - learning that stuff is pretty much the most important thing you can do. taking 2-3 days off, you'll come back recharged.. if you keep burning out frequently though, might need to get in a few more rest days (per ~10-14 day period) or eat more after you train.. it could be an accumulation of the sessions, or literally one session which goes overboard, that's causing most of the fatigue.

also, ~3 hour gym sessions could potentially be a bit overboard.. how long do you lift in those 2-3 hour sessions? With lifting, I like the 1 hour or less rule.




nice  :headbang: def healthy.

those garlic cloves in there? if so,  :highfive:

For the 2-3 hour sessions, i'd get in sauna + stretch to start and then go back to sauna for 10 min after workout. So all that probably adds up to almost 1 hr, and when I'm squatting or doing some tough posterior chain work, I need to take breaks in between each set prob 3-10minutes sometimes cause its so draining. But other lifts/workouts i take 20 sec breaks btwn sets, such as some situps, light cable work, etc.  I'd also spend around 10-15 min just messing around with bball on court.

Yeah those are garlic cloves, that was probably the cleanest/healthiest lunch I've eaten in a long time, and the veggies were all raw.  :highfive: :headbang:
Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: fast does lie on July 30, 2017, 09:37:42 am
7/30 AM

Sleep: 5/5 got almost 15 hours of sleep the last 30 hours!

Soreness: Still some soreness in the outer quads and middle quads for that matter. Outer due to deep tissue massage/foam roll, middle due to lifting. Hamstring sore like always, need to figure out a way to massage it, that is as affective as the quads.

Mind: pretty good, energized, still have a tingling headache that i got from either taking too much preworkout, or something. It tends to go away when I put heat on it..... strange.

Plan: I will prob go to gym and might lift heavy/volume since I got so much sleep.

I will be focusing on a super narrow stance of squat that I used to do which hits the Quads like no other!

Sauna, stretch, foam roll: 30 min

Squat

BW x 20, Bar x 15

135 x 2, FS BS

225 x 2, FS BS

315 x 1, 1 BS

365 x 1, 1 BS (Felt alright, with slight pause at bottom)

275 x 1 FS (again pretty tough, especially when I try to pause at bottom, feel like the bar is about to slip out of shoulders and back about to give out)

275 x 12 BS  :ibsquatting: :ibsquatting:

225 x 8 FS  (quite tough)

45 degree hyper x 50 lb x 8 x 3.

Resist. band light work.

Break to eat some lunch than going back to gym for posterior chain in a few hours. So 2 sessions today!

Not worth it to go back today, might as well rest.
Title: Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
Post by: adarqui on July 30, 2017, 06:29:14 pm

nice tho.. listen to your body/fatigue - learning that stuff is pretty much the most important thing you can do. taking 2-3 days off, you'll come back recharged.. if you keep burning out frequently though, might need to get in a few more rest days (per ~10-14 day period) or eat more after you train.. it could be an accumulation of the sessions, or literally one session which goes overboard, that's causing most of the fatigue.

also, ~3 hour gym sessions could potentially be a bit overboard.. how long do you lift in those 2-3 hour sessions? With lifting, I like the 1 hour or less rule.




nice  :headbang: def healthy.

those garlic cloves in there? if so,  :highfive:

For the 2-3 hour sessions, i'd get in sauna + stretch to start and then go back to sauna for 10 min after workout. So all that probably adds up to almost 1 hr, and when I'm squatting or doing some tough posterior chain work, I need to take breaks in between each set prob 3-10minutes sometimes cause its so draining. But other lifts/workouts i take 20 sec breaks btwn sets, such as some situps, light cable work, etc.  I'd also spend around 10-15 min just messing around with bball on court.

ah ok cool. sounds good.

Quote
Yeah those are garlic cloves, that was probably the cleanest/healthiest lunch I've eaten in a long time, and the veggies were all raw.  :highfive: :headbang:

ah nice.

how'd you feel after? I feel very different when I eat clean.. love it.



also a big fan of super close stance squats, really hit the quads hard.

good stuff on the front squat too.
Title: Re: Everyday is Quad/Posterior Chain training!
Post by: fast does lie on July 30, 2017, 07:13:07 pm
I didn't feel so great right afterwards but the next day I felt really good, probably cause I wasn't used to eating so clean. I will be thinking of many ways to eat clean and tasty and post in the nutrition section, will do some research!
Title: Re: Everyday is Quad/Posterior Chain training!
Post by: fast does lie on July 31, 2017, 10:48:28 am
7/31 AM

Sleep: decent

Mood: mediorcre

Body: feel stiff/heavy

Heading to gym, plan is to get in sauna and maybe the pool/spa. If I feel okay I will do some light volume squats focusing on narrow stance to hit the quads. Will also do some light posterior chain.

I have to do some back workouts like rows, because it helps holding the bar in squat and also body posture.

Hate to do it but I must once again take a scoop of pre.

Swim/sauna/spa: 1 hr

135 x 3 full squat, FS

185 x 3, BS FS

some light rows and presses.

20 yard sprint x 4

Title: Re: Everyday is Quad/Posterior Chain training!
Post by: fast does lie on August 01, 2017, 04:09:37 am
8/1 AM

I've been thinking of good junk foods and good unhealthy/tasty foods. It's tough eating the same types of meats everyday: chicken breast, lean salmon/fish, lean beef, and the same veggies: broccoli, peas, spinach, lettuce, etc.

Here is a list of foods I thought of for times of hunger or tiredness:

Beef Jerky (lots of sodium, but I sweat it out anyway from going to sauna)

Double Hamburger with no cheese or mayonnaise; Actually not that bad with some onions, ketchup and mustard

scrambled eggs with very little olive oil

Turkey sandwich with avacado instead of mayonaise, some lettuce, mstard, tomatoe etc

Make your own chicken sandwich or soft tacos....

^Not bad idea for foods that can resemble "junk" food. Definitely can't go with french fries and candy.

8/1 PM

Will take it easy and not go to gym today, not even for sauna or light work. No caffeine today and just going to take it easy, hopefully I can stick with the no caffeine by end of the day.

250 PM- Currently eating piece 4 or 7 fried chicken. Not a good diet. Also have some mash potato and apple pie. Will be probably a 4000 Kcal meal, sigh.

Title: Re: Everyday is Quad/Posterior Chain training!
Post by: fast does lie on August 02, 2017, 01:13:41 am
8/2 AM

Was hoping yesterday could be a nice rest day. Ended up eating horrible and not recovering either, not sure why, as higher cal's and rest should help.

Worse of all I promised a few friends last week I'd run with them for morning pick up bball which i forgot about, which can get a bit competitive. Lets hope I don't get injured as I can still get up a bit when feeling good even though i weight 215-220ish right now because I can still squat high 300s.

Boxing: plan on taking up boxing for cardio and upper workouts. Continue focusing on getting posterior chain and quads as strong as POSSIBLE. 

I'm not sure what is the best route to go to get my quads at 400+ lifting, without getting any fatter. I'm always wearing probably a 50lb fat suit at all times right now....


Also something just tells me I should just attempt a 405 full squat sometime soon, just do it. I've tried 1/4 sqatting 400-490, and it felt like my legs were going to give out, but thats cause im not used to non full squats.

I think I'm just going to attempt 405 sometime soon. The heaviest I've attempted full squat so far is 380 which spotter says i made it, but i think he helped more than just "1lb".

The thing is that I hate cheating myself or lying about my abilities. For example, I realized that when you take a huge gulp of air on your squat, it is a lot easier. Since I ahve a huge gut, that gives me a nice advantage.

Since than I've always squatted without taking a big gulp of air on the descent, so that I am using all my legs and not my diaphram to help prop me up.
Title: Re: Everyday is Quad/Posterior Chain training!
Post by: fast does lie on August 03, 2017, 01:26:47 pm
8/3 12PM

Sleep: 4/5

Aches: legs as always

Mood: 4/5

Yesterday played 40 minutes of intense pick up bball. Definitely not the greatest idea, being 50 LB overweight!!!

Imagine you playing intense bball with a 50 LB fat suit and no one knows it so they are not taking it easy on you.

Plan: Go to gym for a quick session of low - mid volume quad/posterior chain workouts.

Squat full (some I try to not pause to see the 3/4 squat how it feels)

135 x 2, FS BS

135 x 1, 1 FS BS

225 x 1, FS BS

315 x 1, 1, BS, felt good

365 x 1, BS, felt good

365 x 1, BS, got a little tough but managed

295 x 2, FS, pinned on 2nd attempt. For some reason I always choose the worst spotters. Dude was standing 10 feet away from me.  :personal-record:

275 x 7 BS

225 x 5 FS

135 x 8 x 2 DL

45 deg hypers x 50 lb x 8 x 3





Title: Re: Everyday is Quad/Posterior Chain training!
Post by: fast does lie on August 04, 2017, 02:55:55 pm
I'm going to journal in a weekly format so things are more legible and better documented, including diet.

This week only has a few days left, but is week 1.

Week 1 (Starting July 31st so several days already journaled above)

Thursday(already Journaled training prev posts)

Diet: 3300 KCAL (190g protein)

Friday

Sleep: 3.5/5

Mind: 3.5/5

Body: 3/5

Notes: Legs are pretty sore. Outer quad is particularly tender to the point it may require some extra attention. In the middle of yday's front squats, there was a sudden slight heaviness that borderlined a painful feeling on the outer quad while going up. It might be a tear.

The reason it was so tender was because I stopped foam rolling weeks ago (I have the hardest custom made foam roll and it stopped doing much) and simply used started smashing DB's against my quads to release tension/massage. It works pretty well until you accidentally hit a part that doesn't need much myofascia.

I can do bw squats fine right now, so it might have been just extra extra tender, and should resolve within the next 3-7 days hopefully.

1/2 BW Lunges: 20 x 3

1 Hour Basketball Cardio

BW DL: 50 x 3

Situps: 20 x 2

The plan is to squat in about 3 days. I believe if I am well recovered, 375 lb should be pretty powerful and smooth.

Diet: 3000 kcal (180g protein).

Saturday

Sleep: 2/5

Mind: 3/5

Body: 2/5

No training at all, got into pool and spa after work.

Tendons sore, muscles sore, feet sore from some intense plyos (during BBALL cardio). I guess jumping just 2 feet at this weight is equivalent of some insane depth jumps/plyos at a lean 165. Now I know how it feels like, was actually pretty dangerous for me to be running full court bball, will not be doing it again until i drop below 200 lb.

Diet: 1800 kcal (160g protein)

Sunday

Didn't train, but work was a bit consuming of energy.

2700 kcals (130g protein)




Title: Re: Everyday is Quad/Posterior Chain training!
Post by: fast does lie on August 07, 2017, 12:10:48 pm
Week of August 7

Monday

Sleep: 3/5

Mind: 4/5

Body: 3/5

Notes Feet, quads, knees a bit achy, hamstrings a bit tight.

Going to put on the compression, mix up 2 servings of preworkout powder, and go train.... that's the decision. Going to squat and see where to go.

Regarding diet, i'm thinking about just eating lean salmon raw + rice.

Squat

135 x 2, fs bs

225 x 1, 1 fs bs

315 x 1, 1 bs

225 x 1 bs

Had planned on a good squat day, but this one part of my quad is just no recovering from it's very tenderness. I may have reaggravated it today.

I should have just stopped at 135 when I felt the tenderness in outer quad.

Deadlift feels okay though.

DL 135 x 8 x 2, 185 x 3 x 2

Just not a good workout today. Outer quad just not feeling alright.

Diet: 2650 KCAL (190g protein)

Tuesday

Sleep: 5/5

Mind: 4/5

Body: 3/5

Notes Good sleep, as I've got the day totally free and was exhausted ysterday. Still hoping outer quads can heal from tenderness and a bit of pain on front squats.

Since it doesn't bother DL much, I will be doing a decent amount of DL compared to squats, while this quad gets better.

Squat

BW x 15 x 2

45 x 10 x 2

135 x 2, BS FS

225 x 2, BS FS

135 x 15 x 2, BS

185 x 8, BS

Deadlift

45 lb x 10

135 x 8 x 2

185 x 3 x 2

Could go heavier but I have no wraps to hold the bar for more reps.

Goodmornings and Hyper-extensions

3 sets of 12 for each at 135lb and 25lb respectively

Uppers

1 set of light weight chest supported row; 1 set of light DB bench press, 1 set of light single DB shoulder press.

Abs


BW incline x 10

Diet: 2600 KCAL (160g protein)

Wednesday

Sleep: 2/5
Mind: 3/5
Body: 3/5

Notes: Some life stress, not great sleep, busy most of the day, got in a workout late at night, quads still tender. Losing a bit of weight so that is good. Preparing to rest up with these super light workouts to prep for an insane heavy+volume day, when quads feel good enough.

Squat: BW x 20 | 95 x 3, 5, 8, 8 | FS 95 x 3, 5

Goodmornings: 45 x 8 | 95 x 8 x 2

Hyperextensions: BW x 12, SL x 8 | 25lb x 8

Incline situps x 12

10 min BBALL cardio

Chest supported Rows: 40lb x 12 x 2


Thursday

Sleep: 0/5
Mind: 3/5
Body: 1/5

Notes: Not feeling so well, didn't get any sleep last night, just laid there for 2 hours and had to get up due to stomach flu.... But since I can't sleep and I've got some appointments in the morning followed by work, I'm going for a workout and some bball sanctuary!!!!  :headbang: :headbang: :headbang:

30 min BBALL cardio, got good sweat.

20 x 5 BW narrow stance squats

good stretching

Friday

Sleep: 4/5
Mind: 2/5
Body: 3/5

Notes: Good sleep bc Thursday i didn't get any sleep. Some personal life issues/busyness on my mind. The sleep didn't seem to help me recover much, not sure why, but we'll see at the gym.

Warm-up
Not sure why it takes me so long to warm up. I hope it gets better as I get leaner and more in shape....

Back Squat full paused 1-2 sec

135 x 1, 1 (narrow stance)
135 x 6 (only paused 1st few reps)
235 x 2 NS
235 x 5
320 x 2
315 x 1, 1 NS
335 x 1, 1 (was expecting it to be a bit easier)
225 x 8
225 x 6 NS

320 1/2 squat paused 3 sec (am proud to pause midway on this for 3 sec)

Front Squat full paused 1-2 sec

135 x 2, 2 (NS)
230 x 1, 1 (NS)
230 x 4
225 x 4 NS

Goodmornings: 135 x 5 | Hyper Ext: BW x 12, SL x 5, 25 x 8 x 2

1 set of light weight: pull, shoulder, push.

*The weights for squats were awkward (like 230, 320 lol) because a few tough guys took up the power rack with 1/2 squats and box squats when they could have just used another rack, so I just used put 45 lb over 2.5's on another rack.


Saturday

Sleep: 3/5
Mind: 3/5
Body: 3/5

Notes: Marginal sleep, had work sigh, got back only 45 min left to train. Just hopped in pool for recovery. Was alright. Diet was poor, ate some pizza and fried chicken for the weekend.

Sunday

Sleep: 2/5
Mind: 3/5
Body: 3/5

Notes: Not great sleep again, very marginal 4 hrs and change. Going to head for a morning session at gym.

Back Squat:

135 x 1, 2, 4
225 x 1, 2, 1
275 x 1, 1
325 x 1
365 x 1

Front Squat:

135 x 1, 2
225 x 1
275 x 1
280 x 1
225 x 2

Knee felt pain some time during squat, not sure why but immediately stopped. No more pain if I do body squats. Probably some kind of tension or something inside of knee cap.

Some hypers, goodmornings, and standing leg curls.

10 min pick up game, was a joke, way too many people trying to play and ball hogging it. Wish I could just tomahawk dunk it, but unfortunately I can barely touch backboard.
Title: Re: Everyday is Quad/Posterior Chain training!
Post by: Kingfish on August 07, 2017, 10:48:06 pm
Hey King, I don't want to clog up your journal so I'll delete this soon, but what would you do if you were in my situation;

Obviously I'm working a bit against age as I'm not a young pup anymore. I was really massaging and releasing tension in outer thigh of quads and might have over massaged by smashing a kettlebell against it, but this was like 2 weeks ago. It has been very tender ever since and I feel it a lot of times on squats esp front squats.

Should I take a break from squatting? Thanks!

lower intensity but do not totally skip the exercise if you can. any kind of volume work to get the blood going helps a lot in recovery.
Title: Re: Everyday is Quad/Posterior Chain training!
Post by: fast does lie on August 10, 2017, 05:13:13 am
Hey King, I don't want to clog up your journal so I'll delete this soon, but what would you do if you were in my situation;

Obviously I'm working a bit against age as I'm not a young pup anymore. I was really massaging and releasing tension in outer thigh of quads and might have over massaged by smashing a kettlebell against it, but this was like 2 weeks ago. It has been very tender ever since and I feel it a lot of times on squats esp front squats.

Should I take a break from squatting? Thanks!

lower intensity but do not totally skip the exercise if you can. any kind of volume work to get the blood going helps a lot in recovery.

Man Kingfish, you are certainly right, I'd have thought to totally skip the exercise for better recovery but it seems light work is going pretty well.

No shit, you are a veteran with strength training and explosiveness.
Title: Re: Everyday is Quad/Posterior Chain training!
Post by: fast does lie on August 15, 2017, 12:19:41 am
Week of August 14

Monday

Sleep: 4/5
Mind: 2/5
Body: 3/5

Notes A lot on my mind, decent sleep entire day, didn't go training. Ate at a way deficit since yesterday's training. Probably ate 2500 kcal below maintenance.

Tuesday

Sleep: 4/5
Mind: 3/5
Body: 3/5

Notes Heading to gym right now for some good volume quad training. 9PM.

Back Squat Full (Not all are paused, some are a bit more narrow stance, ie 3-5 inches feet apart only)

135 x 1
135 x 2
135 x 8
185 x 6
185 x 2
225 x 1
225 x 2
315 x 1
355 x 2
355 x 2
265 x 10 x 3  :ibsquatting:

Front Squat Full (Not all are paused, some are a bit more narrow stance, ie 3-5 inches feet apart only)

135 x 2
135 x 4
185 x 1
185 x 5
225 x 2
265 x 1
225 x 6

Hyper Ext bw x 12, SL x 6 x 3, 25lb x 8 x 2

Diet 1900 KCAL, 190g protein
 
*Just decided to go insane on the volume. If it wasn't for a bit of cramp, I probably would have tried to go another 2 sets of 225 x 6 FS, got a little pale towards the end as well.

Wednesday

Sleep: 2/5
Mind: 2/5
Body: 2/5; glute and hamstring feel like molten metal turning solid....

Notes when my mind and body feel bad, i go and train even harder.... so I'm just going to hit the gym again and see what's up, maybe do some major sprints after lifting

Not worth it to sprint or lift heavy, pointless.

Swim 45 min, some uppers super light weight.

9pm posterior chain has frozen solid, bw squat cant be done, cant wait to get home to pass out

Thursday

Sleep: 2/5 after I get a nap during the day time
Mind: 2/5 still have some life stress
Body: 2/5; glute and hamstring still sore, but a bit recovered

Notes No point in training today, Tuesday's hi vol still not even partially recovered.

Friday

Sleep: 1/5
Mind: 3/5
Body: 2/5, the little sleep helped a bit in recovery, still pretty beat up from hi vol/ hi intensity.

Notes 7AM, light weight, light intensity, focusing on stretch.

Some interval training, after a good stretching and warm up session. No weights involved besides a little resistance with 5lb db's.

One of the most productive sessions and it featured no lifting at all.

Total 2.5 hours and featured 30 min of bball interval training.

Saturday

Sleep: 4/5
Mind: 3/5
Body: 3/5; feet a little sore from yday's interval training, but quads/post chain made decent recovery progress  :wowthatwasnutswtf:

Note: 7AM still deciding how to allocate next 3 hours.

Squat full
(pretty annoying that the power rack was taken up for almost 1 hour by a guy doing only curls than running off to do machine curls and back, he could have done it on any other rack)

135 x 1
135 x 2
135 x 6
225 x 1
225 x 2
315 x 1
315 x 1
355 x 1 (paused 2 sec, felt very tough)
355 x 1 (did not pause, was easier)
405 x 4 (1/5 squat)
315 x 1

Front squat full
135 x 1
135 x 2
135 x 3
225 x 1
275 x 1 (very tough, bar almost slipped out of shoulders)
275 x 1 (")
225 x 4

Overall not a great workout, lost a decent amount of energy from having to use the other rack and walking around with 315 on my back. Probably should have skipped today or did some real light intensity and prepared for another day, i dunno.

Sunday

Sleep: 3/5
Mind: 3/5
Body: 3/5; Soreness didn't increase much at all from yesterday's routine. That probably means the lower volume mid-high weights I can do much more often. I'm guessing it's the high volume aka 4x10's at >70% 1rm that destroy me, which I plan on getting into more.

Note: 9 AM, going to go run some pick up games at super overweight. God help me..... not sure why i am doing it but i just really want to go play bball.

Ran about 2 pick up games. As always I get treated like a special needs person (understandably) but I surprise when I get warmed up as I still do have some strength in legs being able to almost full squat 380, even if I weigh 215+

Squat full paused narrow stance for stretch and some blood flow

135 x 1, 2, 4, 1

225 x 1, 2

Front squat "

135 x 1, 2

225 x 1, 1

Some back extensions, step ups bw, db swings at 40lb and 65lb, all to burn some extra kcal.

The plan is to rest and hopefully put in a 4 x 8 or 4 x 10 session later this week.

Also curious as what I should do in terms of front squats.... 4 x 8 as well or lower the volume? would appreciate some feedback for those (if any) that reads this.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on August 21, 2017, 11:01:59 am
Week of August 21

Monday

Sleep: 2.5/5
Mind: 3/5
Body: 2.5/5

Notes Ate at around perhaps 1000-2000 Kcal deficit yesterday, still got in around 160g protein. Feel clean, energized, but i'm definitely going to be weaker. The plan for this weak is to stretch extensively everyday and squat super light to stretch everyday which has worked out pretty well in helping blood flow, and get in a really tough session of 4 x 8 or 4 x 10 @ high percentage of 1RM.

Bball cardio: 35 minutes

Squat to stretch: BW x 10, 45 x 5, 135 x 1, 1, 1 FS

30 minutes of foam rolling (with metal bars) and stretch

some light med ball and cable work.

Going to eat more today to see when can put some heavy volume this week.

Video of some bball cardio, didn't want to show too much dribbling as their were others in the room and it was quite loud.

I think my handles are faster when I am using a ball with good grip, because I have pretty small hands and tough to control the ball, i certainly cannot palm a bball but this ball had such good grip that i was able to manage.

http://www.youtube.com/watch?v=1NrOw1U_zVE

Tuesday

Sleep: 4/5
Mind: 3/5
Body: 2.5/5

Notes Slept around 10 hours yet still tired and not much recovery, it happens. Whoa, 10 minutes ago I was at 38 negs, now at 45, someone must have gone back and negged me up, lol.

 :headbang: :headbang: :headbang: :headbang:

http://www.youtube.com/watch?v=1Nj2lejAd58



5PM - Screw it, going to train, lets get it.

Sauna, pool, stretch - 1 hr

Squat full

135 x 1, 2, 8

225 x 1, 2, 3

275 x 7

325 x 1

325 x 3

325 x 1

275 x 5

Front Squat Full

135 x 1, 3

225 x 1

275 x 1 (bar kept slipping at bottom due to wearing nylon compression)

BBall cardio

1 pickup game turned into 1.5 hours of play, sigh.

Wednesday

Sleep: 3/5
Mind: 3/5
Body: 2/5

Notes Got 7-8 hours of sleep but feels like 0 hours of sleep. Didn't really help much in recovery like some sleep. Ate at surplus yday, and huge deficit day before. 1.5 hr of BBALL was just stupid. 1PM, going to sauna and stretch followed by light weight post chain training.

Warm up, stretch + sauna: 40 min

Squat to stretch: 95 x 1, 1

Deadlift:

95 x 10
95 x 12
95 x 10
135 x 10
95 x 10

Hyper ext: BW x 15, 25 lb x 12 x 2, 50 lb x 5

SL hyper ext: BW x 7, 6, 5, 5

Goodmorning: 45lb x 10, 135 x 5 x 2

SL deadlift: bw x 10 x 2, 40 lb x 6 (stumbling, very tough to do)

SL curls: 20 lb x 20, 40 lb x 15 (wanted to go more but right leg causing issues due to injury 6 months ago)

*workout was much smarter, i took it easy on the quads. also pretty depressing seeing a few unnatty guys progress their half squats from 225 to 355 reps in a short period of time, sigh, while I slave everyday just to maintain 375.....


Thursday

Sleep: 2/5
Mind: 2/5
Body: 2/5

Notes not much sleep, was too hyped up yday from caffeine and internet, legs might never recover, always sore, massage from smashing leg with db's hasn't recovered for almost a month now.

Pool cold/hot for recovery and cardio/footwork 1 hr

Friday

Sleep: 2.5/5
Mind: 3/5
Body: 2.5/5

Notes Still sore, post chain and quads, nothing new. Ate 300 kcal above maintenance yday, not feeling stronger though.

Got some lifting hooks rather than wraps. Works great, happy about that.

Deadlift

135 x 3

15 minute sauna

20 minute bball cardio

Saturday

Sleep: 4/5
Mind: 3/5
Body: 2.5/5

Notes Feet, quads, legs still sore, even after epsom salt bath last night and good sleep. Sigh. Didn't go to gym today as I had work all day. Ate slightly above maintenance yday.

Sunday

Sleep: 2/5
Mind: 3/5
Body: 3/5

Notes legs making slight progress in recovery. I think last last Sunday's heavy day, last last Tue's heavy volume day, and Tue's pick up games really took a toll on my legs. I'm not used to being so sore for 4+ days.... Ate slightly lower than maint yday, 5 hrs of sleep, going to go to gym for some real light vol, and prepare for another heavy vol day sometime next week.

Warm up: It's actually really nice to use an empty smith machine bar for massage of hamstring by sitting on it with 1 leg, other leg on ground. Just make sure you wipe it afterwards so others don't get your leg sweat when they use it to bench or something.

Squat to stretch

135 x 1, 1, 1

BBALL cardio: pick up game 1 hour  :uhhhfacepalm:

Back Squat full paused

135 x 1, 1

225 x 1

315 x 1 (felt a little hard, paused for a full 2 sec)

Front squat full paused

135 x 1
225 x 1

Deadlift:

135 x 6 x 2
185 x 4 x 2

SL 45 degree hyper

BW x 8 x 2 (Love this exercise that I invented, have never seen anyone do it)

SL standing curls:

30lb x 20
50lb x 12
40lb x 12 x 2

Tired, the 1 hour of BBALL interval cardio took its toll. 215ish pounds of weight sprinting in intervals for almost 1 hour is a lot of exercise.



Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on August 28, 2017, 10:34:19 am
Week of August 28

Monday

Sleep: 3/5
Mind: 3/5
Body: 2.5/5

Notes Still sore, 4 hour sleep, followed by a 3 hour nap. Legs feel a bit better after nap. Might hit the gym for a light session just to get blood flow.

1 hour bball cardio, a bit too long. As always, i never get picked up, than in the game i surprise with some nice spontaneous no look passes. I usually see everyone in my peripherals almost like 2nd nature, so I am pretty proud of that.

Tuesday

Sleep: 4/5
Mind: 3/5
Body: 2.5/5

Notes: still sore, nothing new, probably from bball cardio, soreness from previous squats a lil bit. Ate at 1000 kcal deficit as well. Developed snapping hip syndrome lately.

Wednesday

Sleep: 4/5
Mind: 3/5
Body: 2/5

Notes: squat tomorrow before training session with a girls bball program, will also train some elite mens high school program. feet and quads and hipflexors sore as always....

20 minutes of just stretching, great workout!

Thursday

Sleep: 0/5
Mind: 3/5
Body: 1/5

Notes: 4 AM, pretty much did not sleep last night. 20 minutes of dozing off but didn't even fall asleep. Have a meeting at 8 AM and than bball scrimmage followed by some training. Going to go to the gym to squat a little and hopefully correct my snapping hip syndrome BS with some exercises. sigh. going to have to get by on caffeine all day.....

As expected, i under performed during the scrimmage, and let my team down and let myself down. Also I couldn't even do some 1 on 1 training. All because of this ridiculous sudden onset of "SNAPPING HIP SYNDROME?" like wtf. Such bad timing......

Coges bud, if you're reading this I need your advice since you're the only person that even has an idea of what I'm talking about.


Friday

Sleep: 4/5
Mind: 3/5
Body: 1/5

Notes: hip/groin still locks a bit every 10-20 minutes and unlocks after wiggling legs stretch. no work out, went to friends house for dinner, ate a shitload of soul food, probably 3000 kcal worth, bad diet.

Saturday

Sleep: 3/5
Mind: 2/5
Body: 1/5

Notes: hip/groin still locks every 10-20 min and must do some kind of stretch to fix it. no gym and ate bad

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on August 31, 2017, 04:45:10 pm
Quote
When you did that thread of 'adarq.org' is full of hard-working guys from the bottom end of the bell curve...' it made me scratch my head, we have had a lot of serious athletes here...they just don't stay very long.

I don't know why I said that, I'm a retard sometimes.

By the way, I might have to simply forfeit our contest and give you the crown and buy you an online gift card...... i have developed this strange condition where my hips lock up suddenly or groin, happens every 5-10 minutes randomly than goes away if i do some kind of awkward stretch, but always comes back.

stop lifting so hard for now .. lift nice & light & less frequency, but focus more on continuing to get in better shape, drop fat, etc.

also make sure you are properly hydrated. People who are worried about body comp often end up drinking less fluids to feel like they are losing weight, being dehydrated will make you more prone to injury - especially strains and aches.

also make sure you aren't stretching TOO MUCH, you could be hurting yourself. I'm the king of hurting myself stretching: i've hurt my hip twice really bad from stretching, the worst was sitting with feet together stretching my groin, somehow wrecked my hip for like 5 months or so.

lock up suddenly sounds kinds of nuts.. hope you're ok.

just don't be like raptor - he was stubborn while injured and just kept lifting "hard", hurting himself more and more.. he couldn't just tone it down and do light stuff/get in better condition etc, always had to do something "heavy" and he just could never seem to recover. That was his biggest mistake IMHO, try and not do that.

stubbornly lifting through pain becomes more of a "mental illness" .. i've done it, we all have .. recognize it & put health first. You'd be surprised how fit you can get with the health first mindset too.

pc
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: AGC on September 01, 2017, 09:28:34 am
Quote
When you did that thread of 'adarq.org' is full of hard-working guys from the bottom end of the bell curve...' it made me scratch my head, we have had a lot of serious athletes here...they just don't stay very long.

I don't know why I said that, I'm a retard sometimes.

By the way, I might have to simply forfeit our contest and give you the crown and buy you an online gift card...... i have developed this strange condition where my hips lock up suddenly or groin, happens every 5-10 minutes randomly than goes away if i do some kind of awkward stretch, but always comes back.

I don't think you need to give up yet. Stretching and foam rolling are definitely overrated for keeping the hip complex loose and probably don't scratch the surface for chronic hip flexor tightness. Hip flexors get loaded up a ton with heavy barbell squats, and that's pretty much all you've been doing. High volume squatting will magnify any imbalances you have throughout the leg - ankle, knee or hip (usually hip). This guy has some great videos on hip impingement (click-baity thumbnail and title aside):

http://www.youtube.com/watch?v=5fEDvmuQAs0

If you can afford it, get a good PT to check your hip alignment, back extension/flexion and hamstring flexibility, then get them to dig into your hip flexors and glute medius for a hour, then squat the next day. Or you can just get a good lacrosse/hockey ball and work on those muscles (especially the glute medius). Lying banded hip distraction with a hamstring stretch is great too, but only if a static hip flexor stretch doesn't cause pain in the anterior hip beyond a muscular stretch feeling. If that's the case, you need to keep massaging the hip flexors for awhile (1-2 weeks) before going hard on banded stretching etc. Just don't give up at the first sign of trouble. If you haven't had an acute tear of tissues, and it's come on gradually as training volume has increased, then it can definitely be managed - ignore terms like 'chronic', 'condition' and 'syndrome', they aren't helpful. Many athletic lower-body injuries can be boiled down to imbalances at the hip resulting in unequal forces being transmitted throughout the rest of the leg.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on September 04, 2017, 08:11:27 am
Adarq: Yes, I will tread cautiously. Stretching too much is a problem, kind of hard to know when you've crossed the line though.

acole14: I've done all those stretches and more almost every day when I'm not training. i'm not sure if it's a hip impingement, seems more like snapping hip syndrome Or i may have slightly torn labrum from lateral movements in bball, or some other quick movement.

I remmeber u said to get my posture right, that i do want to work on more, but not sure if i'm doing it right, i have a bit of kyphosis and APT.


Week of Sept. 4

Monday

Sleep: 2/5
Mind: 3/5
Body: 2/5

Notes Hip/groin locking and snapping may have gotten better? Not sure as I've not tested it out in quick lateral movements and plyometrics, is where it acts up, esp bball, also acts up when sitting below height of knees. Going to hit the gym to test it today.

Gym: Hip/groin tightens up after sitting real low on a low step or bending over real low. Doesn't affect squat though.

Squat full


135 x 1, 1
185 x 1, 1
235 x 1, 1
285 x 1
335 x 1
355 x 1
285 x 1

Front Squat


135 x 1, 1
185 x 1, 1
235 x 1

It's good hip issue doesn't affect squat, only tightens/locks when i sit real low on low chair or step, strange.

This stretch seems to help it:

(http://upl.stack.com/wp-content/uploads/2015/11/02170850/Pigeon-Stretch-STACK.png)

Tuesday

Sleep: 1/5
Mind: 3/5
Body: 2/5

Notes Only ~3 hours of sleep. I seem to always not sleep well after days I train. But since I don't feel too bad, going to hit the gym again to squat on back to back days! Hip problem still exists.

Might try a 275 x 10 x 3, always wanted to do that but never got the chance. Not sure why I'd attempt it right now, at the worst possible time, lol.

Basketball freestyle before I run to the gym :
https://soundcloud.com/hip-hop-rep/sad-emotional-crying-hip-hop

When I was young I never had a chance/ to showcase on the court the way that I can dance
The rock in my hands/ puts me in a trance
Yeah I split the defense/yeah I got them reflexes
Coach said I was no good/ muggsy bogues, aquille carr,
5 foot 6 coach said I was no good/he'd take it back if he could
chase down block / slap that rock

Squat full (some just parallel)

135 x 8
185 x 8
235 x 6
285 x 2 (wow felt tough)
285 x 5 (2nd time a bit better)

Front Squat

135 x 5
185 x 5
235 x 1
285 x 1 (a hair away from being pinned, lol)

Felt weaker than a Sudanese refugee.

went to bball clinic for a little 40 min workout.....

Wednesday

Sleep: 4/5
Mind: 3/5
Body: 3/5

Notes Ate a ton of food Tuesday afternoon; potato salad, spanish rice, pork ribs, burgers, brats, chicken grilled, cake; my guess is 3800-5000 kcals.... slept from 8pm - 4 am, than 7 am to 6 pm, lol. legs feel stiff but also rejuvenated.

Going back to sleep now (11pm) and plan on waking around 7 am for a tough tough workout depending on how good legs feel.

Thursday

Sleep: 3/5
Mind: 3/5
Body: 3/5

Notes Slept 3 hours last night, but slept 18+ hours on Wednesday.....

Heading to gym soon. Seems like I have gained 2 LB's of fat lately from going to dinner parties and eating and sleeping. I need balance in life and need to stop the extremes.

Started to do calf raises seated; the reason i halted it for so long is cause my calves get big so easily, like the only part of my body on steroids..... wish my quads were like that, but it takes me forever to recover on quads, calves just get big for no reason lol....

Felt weaker than a newborn calf....

Squat full:

135 x 1, 3, 3
225 x 1, 1, 1
275 x 1, 1

Front Squat full:
135 x 1, 2, 2
225 x 1, 1, 1
275 x 1, 1

Too much muscle tension, need physical therapist or figure out how to massage myself all this crap.

Friday

Sleep: 4/5
Mind: 3/5
Body: 2/5

Notes Good sleep, hip/groin still have issue with some kind soreness tension locking etc during fast lateral movements like bball defense.....

Squat full


135 x 1, 2, 2
225 x 1, 2
315 x 1, 1
355 x 1, 1 (almost pinned 1st time, 2nd time a bit stronger)

Front squat

135 x 1, 2, 2
225 x 1

Couldn't even complete my workout and gym closed.

355's felt like 395.... felt good but still very weak and also gained weight (fat) last week from over eating at dinner parties and from platters and platters of food took home to eat.

Overall my strength level is total fool's gold. I am about as strong as a 100 lb woman squatting 95lb.



Saturday

Sleep: 1/5
Mind: 3/5
Body: 2/5

Notes Trained last night, got only 2 hr sleep, but slept really well the days before, could not sleep no more. Going to gym to continue training this morning.

Squat

135 x 2, 2, 5
225 x 1, 1
315 x 1, 1
225 x 6
135 x 28

FS

135 x 2, 2
225 x 1, 1
135 x 12 x 2
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: AGC on September 07, 2017, 09:07:32 pm
acole14: I've done all those stretches and more almost every day when I'm not training. i'm not sure if it's a hip impingement, seems more like snapping hip syndrome Or i may have slightly torn labrum from lateral movements in bball, or some other quick movement.

You keep talking about stretching....that is a tiny part of the issue here. You gotta work on the tissue quality son. That means strengthening first and foremost. You can train through this stuff by incorporating corrective exercises and working on the muscle tension through massage/ball work. If all you're doing is stretching ad nauseam, you aren't going to address the root cause. Go to a good PT if you can afford it and stop self-diagnosing, it'll be the best thing you can do right now.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: maxent on September 08, 2017, 01:33:09 am
acole14: I've done all those stretches and more almost every day when I'm not training. i'm not sure if it's a hip impingement, seems more like snapping hip syndrome Or i may have slightly torn labrum from lateral movements in bball, or some other quick movement.

You keep talking about stretching....that is a tiny part of the issue here. You gotta work on the tissue quality son. That means strengthening first and foremost. You can train through this stuff by incorporating corrective exercises and working on the muscle tension through massage/ball work. If all you're doing is stretching ad nauseam, you aren't going to address the root cause. Go to a good PT if you can afford it and stop self-diagnosing, it'll be the best thing you can do right now.

https://www.youtube.com/watch?v=u1sfPfsESDQ

dude claims that if you have condition X then stretching makes it worse but condition Y will benefit. So it depends and you might be making things worse depending on your condition
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on September 08, 2017, 02:51:58 am
Acole: I was talking about something else, not the main issue I have which is my hip/groin joint area which tightens up during lateral quick movements like BBALL defense or side to side plyometrics.

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on September 08, 2017, 05:03:02 pm
acole14: I've done all those stretches and more almost every day when I'm not training. i'm not sure if it's a hip impingement, seems more like snapping hip syndrome Or i may have slightly torn labrum from lateral movements in bball, or some other quick movement.

You keep talking about stretching....that is a tiny part of the issue here. You gotta work on the tissue quality son. That means strengthening first and foremost. You can train through this stuff by incorporating corrective exercises and working on the muscle tension through massage/ball work. If all you're doing is stretching ad nauseam, you aren't going to address the root cause. Go to a good PT if you can afford it and stop self-diagnosing, it'll be the best thing you can do right now.

great stuff.

ya it really is crazy how most of this is in our brain, literally.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on September 08, 2017, 09:18:58 pm
I've tried massaging my iliosoas but I cant seem to reach it because my stomach gets in the way..... not sure how a physical therapist could reach it either without poking a hole in my stomach  :D
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on September 11, 2017, 10:59:04 am
Week of Sept. 11

Monday

Sleep: 2/5
Mind: 2/5
Body: 2/5

Notes Prob not going to gym. Just going to relax for a few days.

Tuesday

Sleep: 4/5
Diet: 1/5
Body: 2/5

Notes Good sleep, bad diet, pork ribs filled with bad fat, bad rice, and a few veggy protein powder is only positive in diet.... I don't know, comfort meal diets help me sleep and recover, it is kind of like my recovery food. I used to have a lot of bad habits/problematic habits but that is all behind me now.

I really want to become the best bball player up to my potential. I have very small hands (7 inches length from bottom of palm to tip of middle finger) but i have made the best out of it imo to figure out how to have the best possible.

I think I'm going to try out for the NBA Dleague and pay the 95$? fee some day, just to see how I measure up to elite competition once i do get down to 165-170 and squatting 350+.

Cause I've always played bball with 2 visions in my head, kind of like an airplane radar. One vision is my regular/peripheral vision, and the other vision is in my mind like a black radar vision where I estimate where players will be in the next 1-5 seconds, even if I don't have the ball..... i just want to see what my max potential how it measures up to elite competition.... If i do make the dleague, lol, that would be a dream come true, get paid like 20-30k a year to ball against nba players? hehehehehe (obv won't happen tho at 5'9 asian and 33+)

BBALL gym I have access to and trying to get a position, it is a bit small, but it works. Some good players have come out of this gym like Iman Shumpert, Lucas Jr, Elton brand.

Nobody was here this afternoon, the kids are all in school, college players in classes, and other players left to go eat. Just myself getting in some cardio.


(https://i.gyazo.com/1b0d87b1fb274e1292d13379ea9de6b8.jpg)

(https://i.gyazo.com/2f135c7f04043ee23ac637e973b752ba.jpg)

the obese baller

Squat full

135 x 1, 2, 2
225 x 1, 2, 2
315 x 1, 1

Front squat

135 x 1, 2, 2
225 x 1, 1, 1, 1

Worst workout in awhile, did more damage than anything, couldn't even squat the bar x 20 felt so weak....

Wednesday

Sleep: 2/5
Diet: 2/5
Body: 2/5

Notes Burned a lot of calories yday. Played ball at clinic and there was this guy that literally could change directions like a wild rabbit on the prairies while being chased by a cheetah.... was unbelievable, dude was like a wide receiver out there.... Ate horrible.... nothing new.....

Thursday

Sleep: 2/5
Diet: 1/5
Body: 2/5

Notes Ate Chinese food yday, lots of calories.  :-[

Friday

Sleep: 1/5
Diet: 3/5
Body: 3/5

Notes: Body starting to feel a bit recovered even though didn't sleep well at all. Ate at deficit, around 1200 kcal deficit.

No time for training

Saturday

Sleep: 2/5
Diet: 2/5
Body: 2/5

Notes: Friday recovered a bit, Saturday not much progress tho. 265 x 10 x 3 from  3 WEEKS? ago broke me to the point where i am always aching.......

Only had time for a 30 min shitty workout

Squat

135 x 1, 5, 6, 8

Front Squat

135 x 1, 1, 2, 3, 5

DL

135 x 5

Sunday

Sleep: 2/5
Diet: 2/5
Body: 2/5

Notes: Smoked a few cigarrettes Saturday like a fuckin dumbass, even though I quit for almost a year now.... Diet was pure shit because I wasn't home and all the food was fast food or bar food etc.....

No time for training again.... Tomorrow I think I'm just going to eat 5 caffeine pills and try to do 260 x 8 x 5 or pass out and die or permanently damage my knees.... hopefully i make it.

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: maxent on September 14, 2017, 06:43:18 am
BW: 86kg
Activity:
Misc: So far no doms but i know that may well change ..
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 11/11

Rest...

Less than 200 days left! Yikes. Im neither lean, strong nor fit. Need to do better.

lol, I feel the same. My bulk= maintain strength add fat. My cut= lose strength and muscle at same rate as fat

You can do this better using EC for muscle sparing. Not sure where you live but you can buy Bronkaid from pharmacies like CVS by showing them your ID.  Also use a lot of protein. Cut down on extra activity to minimise unnecessary fatigue and have high quality lifting sessions where you maintain the weight on the bar during the cut. Sleep really well. Also cut down the number of training days per week to around 2.5. That will help a lot.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on September 14, 2017, 09:41:16 am
BW: 86kg
Activity:
Misc: So far no doms but i know that may well change ..
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 11/11

Rest...

Less than 200 days left! Yikes. Im neither lean, strong nor fit. Need to do better.

lol, I feel the same. My bulk= maintain strength add fat. My cut= lose strength and muscle at same rate as fat

You can do this better using EC for muscle sparing. Not sure where you live but you can buy Bronkaid from pharmacies like CVS by showing them your ID.  Also use a lot of protein. Cut down on extra activity to minimise unnecessary fatigue and have high quality lifting sessions where you maintain the weight on the bar during the cut. Sleep really well. Also cut down the number of training days per week to around 2.5. That will help a lot.

I sleep a lot, and train everyday, even just to go to gym to do BW squat for 25 reps and stretch, but I go to gym everyday. I am fat as hell, when I take my shirt off it looks like spoiled milk.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on September 14, 2017, 01:22:41 pm
i'm worried that this is starting to look like a "sob story".

you know what to do..

get focused, stay positive, don't dwell/be negative, be consistent, don't rush, no excuses, and get it done!

this is all part of the journey .. the process is difficult. if it were easy, everyone would do it .. and from all of the proof that exists out there, only a very small percentage of people will make a huge transformation - but these are the people (we have several on here to learn from in journals) who just keep pushing forward & try to perfect their craft.

peace
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on September 14, 2017, 01:31:05 pm
BW: 86kg
Activity:
Misc: So far no doms but i know that may well change ..
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 11/11

Rest...

Less than 200 days left! Yikes. Im neither lean, strong nor fit. Need to do better.

lol, I feel the same. My bulk= maintain strength add fat. My cut= lose strength and muscle at same rate as fat

You can do this better using EC for muscle sparing. Not sure where you live but you can buy Bronkaid from pharmacies like CVS by showing them your ID.  Also use a lot of protein. Cut down on extra activity to minimise unnecessary fatigue and have high quality lifting sessions where you maintain the weight on the bar during the cut. Sleep really well. Also cut down the number of training days per week to around 2.5. That will help a lot.

disagree with the EC/Bronkaid advice, lol :ninja: Agree with the sleep + protein (if alot is just adequate). Disagree with cutting down activity - one of the best ways to maintain muscle mass, is to use it, so training more frequently, in preferably short sessions (45-90 min), will help maintain mass. Long sessions with inadequate nutrition will definitely cause you to lose mass. Short, frequent, "intense" sessions with adequate nutrition (even if it's slightly deficit) will help you maintain mass.

Don't need any of that EC stuff IMHO. Want muscle sparing? Just perform 3 x 10-12 reps full body (push pull lower) 3-5x/week, nice and light .. and eat clean + get in adequate protein (at least 1g / kg bodyweight).

The best way to cut fat, is to do it slowly through a more healthy lifestyle change: cardio + clean diet. Drastic changes are more risky, and might cause one to return back to normal or even fat-supercompensate by eating everything in sight. Take the slow road, it's easy psychologically & it also helps you maintain mass easier.

also fwiw, this was me in early 2015 @ 207 lb, fat, probably in the obese category, absolutely no muscle definition anywhere, belly etc: https://cdn-enterprise.discourse.org/tnation/uploads/default/original/3X/4/4/4432554d44c83b71ee0050b4bd278b26c5689c81.jpg  .... and you've probably seen late 2016 photos or my 2017 photos now. I don't lift anymore so it's harder for me to maintain abnormally high muscle mass given my frame, but when I was dunking, at ~145-150 lb I had abnormally large thigh mass, which was intended from squatting. So, through clean diet+exercise & lifting for strength (and to maintain muscle mass), I had no problem keeping muscle mass on the muscle groups I actually wanted to have muscle mass maintained.

pc!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on September 14, 2017, 04:05:00 pm
What is EC anyway? The TENS machine I mentioned?
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: maxent on September 14, 2017, 11:44:36 pm
BW: 86kg
Activity:
Misc: So far no doms but i know that may well change ..
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 11/11

Rest...

Less than 200 days left! Yikes. Im neither lean, strong nor fit. Need to do better.

lol, I feel the same. My bulk= maintain strength add fat. My cut= lose strength and muscle at same rate as fat

You can do this better using EC for muscle sparing. Not sure where you live but you can buy Bronkaid from pharmacies like CVS by showing them your ID.  Also use a lot of protein. Cut down on extra activity to minimise unnecessary fatigue and have high quality lifting sessions where you maintain the weight on the bar during the cut. Sleep really well. Also cut down the number of training days per week to around 2.5. That will help a lot.

disagree with the EC/Bronkaid advice, lol :ninja: Agree with the sleep + protein (if alot is just adequate). Disagree with cutting down activity - one of the best ways to maintain muscle mass, is to use it, so training more frequently, in preferably short sessions (45-90 min), will help maintain mass. Long sessions with inadequate nutrition will definitely cause you to lose mass. Short, frequent, "intense" sessions with adequate nutrition (even if it's slightly deficit) will help you maintain mass.

Don't need any of that EC stuff IMHO. Want muscle sparing? Just perform 3 x 10-12 reps full body (push pull lower) 3-5x/week, nice and light .. and eat clean + get in adequate protein (at least 1g / kg bodyweight).

The best way to cut fat, is to do it slowly through a more healthy lifestyle change: cardio + clean diet. Drastic changes are more risky, and might cause one to return back to normal or even fat-supercompensate by eating everything in sight. Take the slow road, it's easy psychologically & it also helps you maintain mass easier.

also fwiw, this was me in early 2015 @ 207 lb, fat, probably in the obese category, absolutely no muscle definition anywhere, belly etc: https://cdn-enterprise.discourse.org/tnation/uploads/default/original/3X/4/4/4432554d44c83b71ee0050b4bd278b26c5689c81.jpg  .... and you've probably seen late 2016 photos or my 2017 photos now. I don't lift anymore so it's harder for me to maintain abnormally high muscle mass given my frame, but when I was dunking, at ~145-150 lb I had abnormally large thigh mass, which was intended from squatting. So, through clean diet+exercise & lifting for strength (and to maintain muscle mass), I had no problem keeping muscle mass on the muscle groups I actually wanted to have muscle mass maintained.

pc!

I actually think this is a highly personal thing and in my book EC is perfectly safe. Have used it in the past and would use it again if not for living in a nanny state where it's completely banned. My best experience with EC was 18 months ago when i used EC while cutting down to ~165 while increasing muscle mass and strength on a pretty significant caloric deficit. And i was training super hard (not just lifting).  The muscle sparing benefits along of it on a cut are worth the sides (which only last a couple of days before subsiding). It's the most researched (scientifically) fat loss drug and was safe but people are dumb and overdose and ruin it for everyone etc.

However i will say that FDL is fat enough atm to not need any EC but if/when it becomes an issue it's worth considering it if you are worried about retaining muscle. Maybe once he's down 20-30lb from now? Actually EC is one of those things where its fat loss effects actually improve with chronic usage. But i think it's better to use it sparingly (ha ha) in short hardcore cuts (10-20 days) with big deficits. Up to the individual to decide. It's just one option.

One thing to keep in mind is if you need to cut a very long time (eg in this case) then towards the tail end you do actually suffer from the muscle wasting problem a lot more than if your cut is relatively brief (say 6-12wks).
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on September 14, 2017, 11:46:31 pm
EC is a combination of ephedrine and caffeine.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: FP on September 15, 2017, 12:22:41 am
How organized are you? Do you have a planner for keeping track of your daily tasks? Just making planner use consistent will help a lot. Planning things you want to accomplish the day before definitely, having a weekly plan/goals is also good. Start with easy plans, work up to more complex ones. Some days you will fuck up and not do what you planned but keep at it.

Have us hold you accountable. I've noticed you stopped posting calorie counts. Look at maxent's log and the way he always tracks his diet. If you want I can downvote you every time you fuck up with your diet. But keeping track of it is the most important thing, the second I stopped counting calories, was when my cut started to drop off.

I don't know how much crappy food you eat, but try not to buy it in the first place. Just having it there means you have to go through a willpower challenge every time you see it, whereas not buying it at all means you only have to have 1 willpower challenge.

Work down to less and less sugary foods - having only a few carefully selected emergency snacks - mine are plain yogurt with fruit, milk, beef jerky, PB and pistachios (last 2 are a little high in cals tho). I know you try to eat pretty healthy but just general guidelines.

PLAN OUT IF fasts until 6-8 hours after sleep. PLAN OUT your meals for the day/week ahead of time. Have a plan to avoid stress eating - cold showers are great, going for a 30 minute walk focusing on positive thoughts. Get your mind off things.

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on September 15, 2017, 07:28:49 am
How organized are you? Do you have a planner for keeping track of your daily tasks? Just making planner use consistent will help a lot. Planning things you want to accomplish the day before definitely, having a weekly plan/goals is also good. Start with easy plans, work up to more complex ones. Some days you will fuck up and not do what you planned but keep at it.

Have us hold you accountable. I've noticed you stopped posting calorie counts. Look at maxent's log and the way he always tracks his diet. If you want I can downvote you every time you fuck up with your diet. But keeping track of it is the most important thing, the second I stopped counting calories, was when my cut started to drop off.

chill bro.. at the time of this post, he's 3 votes from going positive :D

Quote
I don't know how much crappy food you eat, but try not to buy it in the first place. Just having it there means you have to go through a willpower challenge every time you see it, whereas not buying it at all means you only have to have 1 willpower challenge.

Work down to less and less sugary foods - having only a few carefully selected emergency snacks - mine are plain yogurt with fruit, milk, beef jerky, PB and pistachios (last 2 are a little high in cals tho). I know you try to eat pretty healthy but just general guidelines.

PLAN OUT IF fasts until 6-8 hours after sleep. PLAN OUT your meals for the day/week ahead of time. Have a plan to avoid stress eating - cold showers are great, going for a 30 minute walk focusing on positive thoughts. Get your mind off things.

Great advice in this post.



The trick for me is to approach it slowly. If I do anything drastic, I can rebound hard & binge out. It feels like a "slow shrinking of the stomach" & "battling the withdrawals of removing junk food" for me. It's hard at first, but eventually it becomes second nature, and all cravings for junk/sugary foods/heavy cheat foods disappear. I mean, I don't even enjoy fiberless coconut water anymore, it's just too sugary for me right now - I need something with fiber etc.

Also one way to think of it, "politically", is to just look at junk/processed foods/sugary drinks/overeating as a weapon of the "NWO", to shift people into a sedentary lifestyle where they require more calories, more medications, more doctor visits, and are less able to resist. I'm just playing around & I think it's just supply & demand, but I have thought about it in those terms before as a sci-fi theme. There are many influences out there in life which derail us from achieving our true physical human potential. What if most elite athletes were just, "less infected by sedentary influences" than the rest of us? I've also thought of non-essential fat (edit: "sport" (activity) specific) as rings on a "lazy tree" - if you look at most Americans for example, they just keep getting fatter as they get older, it's as if each pound of fat is some kind of ring on a tree that says "ah this was a great year, did basically nothing", "then the year after it was even better, did less". For me, that would have been 2012 through 2015 - but now those rings are gone :D I mention this because I recall seeing you make (on a rare occasion) posts about "the system" and such. For people who think along these lines, thinking about negative external influences as forms of control/suppression created by "the system" seems like a good motivator to defeat them.

pC!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on September 15, 2017, 07:44:56 am
BW: 86kg
Activity:
Misc: So far no doms but i know that may well change ..
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 11/11

Rest...

Less than 200 days left! Yikes. Im neither lean, strong nor fit. Need to do better.

lol, I feel the same. My bulk= maintain strength add fat. My cut= lose strength and muscle at same rate as fat

You can do this better using EC for muscle sparing. Not sure where you live but you can buy Bronkaid from pharmacies like CVS by showing them your ID.  Also use a lot of protein. Cut down on extra activity to minimise unnecessary fatigue and have high quality lifting sessions where you maintain the weight on the bar during the cut. Sleep really well. Also cut down the number of training days per week to around 2.5. That will help a lot.

disagree with the EC/Bronkaid advice, lol :ninja: Agree with the sleep + protein (if alot is just adequate). Disagree with cutting down activity - one of the best ways to maintain muscle mass, is to use it, so training more frequently, in preferably short sessions (45-90 min), will help maintain mass. Long sessions with inadequate nutrition will definitely cause you to lose mass. Short, frequent, "intense" sessions with adequate nutrition (even if it's slightly deficit) will help you maintain mass.

Don't need any of that EC stuff IMHO. Want muscle sparing? Just perform 3 x 10-12 reps full body (push pull lower) 3-5x/week, nice and light .. and eat clean + get in adequate protein (at least 1g / kg bodyweight).

The best way to cut fat, is to do it slowly through a more healthy lifestyle change: cardio + clean diet. Drastic changes are more risky, and might cause one to return back to normal or even fat-supercompensate by eating everything in sight. Take the slow road, it's easy psychologically & it also helps you maintain mass easier.

also fwiw, this was me in early 2015 @ 207 lb, fat, probably in the obese category, absolutely no muscle definition anywhere, belly etc: https://cdn-enterprise.discourse.org/tnation/uploads/default/original/3X/4/4/4432554d44c83b71ee0050b4bd278b26c5689c81.jpg  .... and you've probably seen late 2016 photos or my 2017 photos now. I don't lift anymore so it's harder for me to maintain abnormally high muscle mass given my frame, but when I was dunking, at ~145-150 lb I had abnormally large thigh mass, which was intended from squatting. So, through clean diet+exercise & lifting for strength (and to maintain muscle mass), I had no problem keeping muscle mass on the muscle groups I actually wanted to have muscle mass maintained.

pc!

I actually think this is a highly personal thing and in my book EC is perfectly safe. Have used it in the past and would use it again if not for living in a nanny state where it's completely banned. My best experience with EC was 18 months ago when i used EC while cutting down to ~165 while increasing muscle mass and strength on a pretty significant caloric deficit. And i was training super hard (not just lifting).  The muscle sparing benefits along of it on a cut are worth the sides (which only last a couple of days before subsiding). It's the most researched (scientifically) fat loss drug and was safe but people are dumb and overdose and ruin it for everyone etc.

However i will say that FDL is fat enough atm to not need any EC but if/when it becomes an issue it's worth considering it if you are worried about retaining muscle. Maybe once he's down 20-30lb from now? Actually EC is one of those things where its fat loss effects actually improve with chronic usage. But i think it's better to use it sparingly (ha ha) in short hardcore cuts (10-20 days) with big deficits. Up to the individual to decide. It's just one option.

One thing to keep in mind is if you need to cut a very long time (eg in this case) then towards the tail end you do actually suffer from the muscle wasting problem a lot more than if your cut is relatively brief (say 6-12wks).

cool, I respect that. I'm not completely anti-supp, so if it's effective and safe, i'll consider "not attacking it". My issue was mostly with the timing of the advice - like you said, once he's down maybe 30 lb, then it might be worth considering. I still don't think it will be, but that's the appropriate time for sure, not now. So I was just disagreeing with it more on the timing perspective.

I mean, if people do their research and want to take PED's with the help of some medical team, as long as it's not cheating in the sport, then I guess go for it .. but, if they are considering this, they better be topped out athletically with many years of dedicated training, for me to be able to comprehend it. So that's where I come from on these things, the idea of whether or not there has been enough focused, hard, dedicated work, to justify taking supplement X or PED Y.

If you look on these bodybuilding forums, it's absolutely batshit. It seems people just want to take substances. It doesn't even seem like they want to achieve an effect, IMHO. From what i've witnessed on these forums, it's more about just "taking shit" than actually achieving anything. These people dish out roid advice & all kinds of crazy supplement/PED stacks to people who are literally training noobs, it's insane. People who were once athletic, now many years old, coming to a forum talking about how they want to get unfat, and asking about 20 different supplements and getting back all kinds of responses about what, when, and how to take chemical Z. To me it's absolutely baffling.

I personally believe, the best way for 99.9% of people/athletes to stimulate a specific change (more/less muscle, more/less fat, more/less conditioning, more/less strength, more/less power) is through simple methods of training, training frequency, nutrition, nutrition timing, and sleep.

So as a very simple example, if you want to achieve more fat, less muscle, less strength, less power, and less conditioning, you would alter your training regime to include less training, more food, and even improper sleep. We talk at length about the reverse, but I think talking about the inverse is also important, which we rarely do.

"Hi I would like to go from 10 pullups to 0 pullups, what should I do?"

That should be its own thread, "The Training Inverse" thread.. kind of like my "reverse hypertrophy" terminology :D

But back on topic, the human organism's potential for adaptation is absolutely beautiful .. finding the right external stimuli to cause our bodies themselves to produce the desired hormonal, neural, muscular, bone, etc adaptations, is where it's at IMHO. Simply ingesting/injecting manufactured chemical compounds and such, removes "the work needed for our bodies themselves to create these effects". That work, IMHO, is the key. Another quick example, taking CHEMICAL X (WITH N SIDE EFFECTS) to drop fat vs taking months to drop fat using cardio: the work, "cardio", will also improve heart, lungs, and other enzymes related to human performance, while in the process of burning fat.

peace!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on September 15, 2017, 11:27:49 pm
Thanks for the advice and encouragement. FP yeah that would be cool to neg me if I don't do well in diet or don't record it.

Will have more input soon, gtg.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on September 18, 2017, 02:05:59 am
Just got the TENS machine for 45.99 from $70.... seems like a total pos but it gets the job done.....

Zapped my finger so bad too when i grabbed it on accident while it was on HIGH, still stinging right now lol.

Adarq- yeah lots activity is good, I want to gain some strength while I cut. I don't feel doing just 3 x 10 reps at a light weight is adequate. I'd like to do 3 x 10-12 reps at a decent weight while I cut, like 255 or higher. I don't do upper body lifts at all, lol.

Lol at the NWO theory, very interesting.... I've definitely thought about all of that stuff. Today people are more dependent on the stuff that corporation offers: pharmaceuticals, processed foods, soda drinks, tobacco, etc etc.....

Entropy-- I don't know about ephedrine.... seems like it has some adverse health issues..... I just take some caffeine though and even that I tend to take too much some times. I used to take 200-400 mg a day when I got back to training, now I am at Kingfish level taking 600-800mg a day..... it's not good imo.....




Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on September 18, 2017, 01:22:21 pm
Just got the TENS machine for 45.99 from $70.... seems like a total pos but it gets the job done.....

Zapped my finger so bad too when i grabbed it on accident while it was on HIGH, still stinging right now lol.

^^ LMFAO'd. hah.

Quote
Adarq- yeah lots activity is good, I want to gain some strength while I cut. I don't feel doing just 3 x 10 reps at a light weight is adequate. I'd like to do 3 x 10-12 reps at a decent weight while I cut, like 255 or higher. I don't do upper body lifts at all, lol.

btw when I said nice and light, I didn't meant it as "light weight". just to clarify, I was speaking about 10RM. 10RM is still well within the range for strength gains, and even more so in the range of hypertrophy gain than say 5 RM. So you can definitely gain strength using 10RM's and it's easier psychologically/nervous system wise than lower rep ranges, when calories are fluctuating below baseline.

as for upper, i'd at least do some bodyweight upper: dips/pushups/pullups/chinups are more than enough for maintain/gain upper body mass, and improve upper body strength/explosiveness.

Quote
Lol at the NWO theory, very interesting.... I've definitely thought about all of that stuff. Today people are more dependent on the stuff that corporation offers: pharmaceuticals, processed foods, soda drinks, tobacco, etc etc.....

Entropy-- I don't know about ephedrine.... seems like it has some adverse health issues..... I just take some caffeine though and even that I tend to take too much some times. I used to take 200-400 mg a day when I got back to training, now I am at Kingfish level taking 600-800mg a day..... it's not good imo.....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on September 18, 2017, 05:44:12 pm
Week of Sept. 18

Sleep: Previous night's sleep
Diet: Previous day's diet
Body: current day's body feel

Monday

Sleep: 3/5
Diet: 1/5: 3400 KCAL; 90g protein, the rest is carbs/fat lol.
Body: 2.5/5

Notes Nothing beats natural release of dopamine from good/happy events from one's life. Sigh. Will probably go to the gym soon. Ate horrid yday again because i wasn't home and didn't have access to clean foods. Couldn't order a salad because it was old due to the weekend.... oh well.

Planned on doing volume and high but tomorrow noon time I am going to a bball clinic to get some cardio in. So just did low volume semi heavy.

Squat full

135 x 1, 1, 2
225 x 1, 2
315 x 1, 1
365 x 1, 1 (1st try was horrible form, turned into a squat morning) (2nd try had a spotter who helped me a little to get it up but form was a bit better.... not strong enough to do 365 with good form anymore, pitiful because i didn't even lose any weight and I was able to do 375 with better form just a month ago?)

Front squat

135 x 1, 1
225 x 1, 1
275 x 1 (legs feel strong enough to do this, but shoulders aren't able to hold the bar at bottom, bar almost fell out)

Romanian Deadlift

135 x 6, 6

Overall a bad workout, but I'm pretty sure I won't be sore tomorrow from this workout, so that is good.

I must get in a good 255-285 x 8 x 4 this Wednesday or Thursday. Been holding this off for too long.

Tuesday

Sleep: 2/5
Diet: 1/5: Bad diet again; 140g protein, rest unclean carbs/fat; all the stores closed and didn't have time to go to the 24/7 to buy good produce, so had to eat fast food.
Body: 2.5/5

Notes: TENS helping a bit. Heading to gym and than basketball cardio....

Ran 1 hour of bball. Burned a decent amount of kcal.

Also perhaps the reason I can barely squat 365 now is because I switched to an even more narrow stance....


Wednesday

Sleep: 2/5
Diet: 1/5: Broccoli, grilled chicken and fried chicken + potatoes: 3200 kcals, 160g protein.
Body: 2.5/5

Notes: Calves and feet sore, quads not so much, went to run 1 bball game which I get neglected as always, ball hogs that are bad launching horrible..... my efficiency is better than them obv.

Squat Full

135 x 2, 2, 2

225 x 1, 2, 4

275 x 8

295 x 7 295 x 4 (stupid ass snapping hip acted up in the middle of rep 4, decided to stop to be safe)

225 x 1

315 x 1 (at the end of workout when I was super tired)

Front Squat Full

135 x 1, 2, 6

225 x 1, 2, 6

275 x 1 wore nylon shirt on accident, can't front squat in it heavy or it slips out of shoulders

Romanian Deadlift

135 x 6, 8, 6

185 x 6, 6

235 x 5, 5  Pointless PR, I don't usually deadlift but now I am incorporating it because I want to spare my knees, I should progress higher and higher easily due to posterior chain strength.

SL standing leg curls

40lb x 20
60  x 12, 12, 12
80  x 4

Some light weight upper body cable work nothing over 15lb, 10 minutes.


Thursday

Sleep: 2/5
Diet: 2/5: Forgot, but not 100% good.
Body: 2.5/5

Notes:

friday

Sleep: 2/5
Diet: 2/5: ate kabobs, not the worst diet but not the best
Body: 2.5/5

Notes

Saturday

Sleep: 3/5
Diet: 1/5:
Body: 2.5/5

Notes no time to train today

Sunday

Sleep: 3/5
Diet: 1/5
Body: 2.5/5

Notes no time to train today
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: Mutumbo000 on September 19, 2017, 07:15:44 am
Words of wisdom in this blog!

Sorry for not contributing much I'm a journal stalker I read a lot of journals but rarely comment. What I will say though is you have a great strength foundation. You admit yourself you have excess bodyfat so theoretically you should be able to gain strength whilst cutting and at the very least maintain it. With your strength levels and a low bodyfat (<12%) you'll be flying. Fuck age it's just a number. With your training background your age is actually a lot lower than your current biologic age. Keep consistent and keep achieving  :headbang:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on September 19, 2017, 09:29:33 am
Words of wisdom in this blog!

Sorry for not contributing much I'm a journal stalker I read a lot of journals but rarely comment. What I will say though is you have a great strength foundation. You admit yourself you have excess bodyfat so theoretically you should be able to gain strength whilst cutting and at the very least maintain it. With your strength levels and a low bodyfat (<12%) you'll be flying. Fuck age it's just a number. With your training background your age is actually a lot lower than your current biologic age. Keep consistent and keep achieving  :headbang:

Thanks!  :highfive:   I do have somewhat of a dopamine/serotonin depletion because I used to live an unhealthy lifestyle/habits like smoking partying etc. As you know dopamin/serotonin levels is crucial to one's motivation, cognitive functions, energy etc. I think my dompamine levels should go back to normal over time, and that is a great plus to look forward to.

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: undoubtable on September 19, 2017, 03:04:50 pm
Words of wisdom in this blog!

Sorry for not contributing much I'm a journal stalker I read a lot of journals but rarely comment. What I will say though is you have a great strength foundation. You admit yourself you have excess bodyfat so theoretically you should be able to gain strength whilst cutting and at the very least maintain it. With your strength levels and a low bodyfat (<12%) you'll be flying. Fuck age it's just a number. With your training background your age is actually a lot lower than your current biologic age. Keep consistent and keep achieving  :headbang:

Thanks!  :highfive:   I do have somewhat of a dopamine/serotonin depletion because I used to live an unhealthy lifestyle/habits like smoking partying etc. As you know dopamin/serotonin levels is crucial to one's motivation, cognitive functions, energy etc. I think my dompamine levels should go back to normal over time, and that is a great plus to look forward to.

I actually read a good paragraph or so on this but I can't find it currently. Basically it said not to look for motivation but to create habits (takes time) that you'll live by even when you're feeling not so motivated. This will help with training and lifestyle.

Seems like you've done a lot for yourself so far. And of course you can continue to really improve your mental health by focusing on fitness, good sleep, diet, healthy social life, and working with a purpose. Keep it up man!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on September 20, 2017, 12:41:48 am
+8 million for the importance of habits. do you floss? start with that if you don't.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on September 20, 2017, 11:34:04 pm
+8 million for the importance of habits. do you floss? start with that if you don't.

 :gtfo: lol i'm not a caveman, i still take showers ocassionally and change my underwear ocassionally.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on September 21, 2017, 03:37:48 am
+8 million for the importance of habits. do you floss? start with that if you don't.

 :gtfo: lol i'm not a caveman, i still take showers ocassionally and change my underwear ocassionally.

lol, it's an example from some internet fitness guru whose name i forget. he was making a point about roids: if you're not disciplined enough to floss, you're not even close to disciplined enough to take advantage of chemical enhancement. point is just that discipline and consistency are everything and forming habits is a way to make those easier.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on September 23, 2017, 05:03:28 pm
Part of my problem is eating becoming like a drug. Was offered triple chocalatr cake, and accepted......300 kcal of sugar
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on September 23, 2017, 10:30:01 pm
Part of my problem is eating becoming like a drug. Was offered triple chocalatr cake, and accepted......300 kcal of sugar

that's not a problem if you give in at a social gathering once in a while .. if it's multiple times per week, problem. if it's literally once per week, not really a problem. just make up for it somewhere else. I mean it's just like an equation, you +300'd it so -300 it somewhere else ... no worries.

some people bring their own food to social gatherings etc, or refuse like everything because it doesn't fit their diet .. stuff like that can actually become somewhat annoying. If you want teh cake, eat it, just make up for it somewhere else (by eating less in another meal or doing more activity etc).

as far as you say, food shopping and seeing some cake, and buying it.. that'd be a different issue :D  :ninja:

pc!


Words of wisdom in this blog!

Sorry for not contributing much I'm a journal stalker I read a lot of journals but rarely comment. What I will say though is you have a great strength foundation. You admit yourself you have excess bodyfat so theoretically you should be able to gain strength whilst cutting and at the very least maintain it. With your strength levels and a low bodyfat (<12%) you'll be flying. Fuck age it's just a number. With your training background your age is actually a lot lower than your current biologic age. Keep consistent and keep achieving  :headbang:

+100 on biological age vs training age. most people should be actually pretty fresh into their 30's and early 40's, they haven't run their body into the ground with very intense, consistent training for years on end.

even for people who do train at the elite level, athletes like Bernard Lagat are a great example of forced deloads/detraining periods in order to fully recover the body - he takes ~5-6 weeks off in a row, every year, at the end of his competitive season. Meanwhile, most of his competitors keep training hard af.. Lagat is one of the best examples I can think of, of elite performance & longevity.. what's he at now, like 5 summer olympics in a row? insane. He'll probably make it to 6 if he wants, lmfao.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on September 25, 2017, 02:14:56 am
Week of Sept. 25

Sleep: Previous night's sleep
Diet: Previous day's diet
Bw: current day's body weight

Monday

Sleep: 8h
Diet: 3100 kcal: 125g protein
Bw: 216.5

Notes Logging at 1 AM Monday right now before I go to sleep. Can't believe I smoked 3 cigarrettes this weekend like a fuckin dumbass. 6 months of quitting and I smoke this weekend and for what? Social acceptance? Just 3 cigs in 2 days make my airways feel a bit bad..... sigh....

Going to hit the gym tomorrow after good rest tonight for some solid squat and RDL's.

Didn't want to squat heavy + volume today, muscles feel awkward, want to go tomorrow

Squat full

135 x 2, 5, 5
185 x 2, 3, 3

Front squat

135 x 1, 2, 2
185 x 1, 2, 2

RDL

135 x 3, 3


Tuesday

Sleep: 2h
Diet: 3300 kcal: 170g protein
Bw: 216.5

Notes Not much sleep, couldn't anymore, woke up at 3 AM. Going to head to gym soon for some heavy + volume.

Not too smart to attempt 4 x 8 @ 255+ on just 2 hours of sleep. So decide to put that off to another day.

Squat full

135 x 2, 2, 8
185 x 2, 2, 5
235 x 2
285 x 1
335 x 1, 1

Front squat full

135 x 1, 2, 6
185 x 2, 5, 5
235 x 1, 3, 3
285 x 1

Figured out a way to get a better hold on the bar during FS, happy about that, without cutting off my airways.

Afternoon:

Ran 20 minute full court game at bball clinic with some serious players ie ex div 1 / jr college etc.  Made some decent defensive stops, not confident on offense because of my BF so i try my best to contribute some other way than scoring. Scored 5 points in the game to 140 and teammates scored the rest. (i only played 1/3 of the game)

Some good cardio for sure....

Really like playing with people that I know. A lot of time at the rec or gym, i never get picked up. There's been times where a 9yr old 105 lb is picked ahead of me lol. I guess that's what happens when you look like this guy on the court:

(http://static.moviefanatic.com/images/gallery/jack-black-posing.jpg)


Wednesday

Sleep: 14 hours (woke up at 7 hours, than went back to sleep for another 7 hours)
Diet: 4000 kcal: 190g protein
Bw: 217

Notes Slept real good. Ate poorly the day before though. Good training day though, esp front squats.

Squat full (switched to about shoulder width stance)

135 x 2, 5, 8
185 x 3, 8
235 x 3, 8
285 x 3
335 x 1 (ok not bad form)
255 x 12 (was a bit winded, but if I absolutely had to, I probably could have manage 2-3 more reps)

Front Squat Full

135 x 1, 2, 6
185 x 1, 1, 3, 7
235 x 1, 2, 8 (this got kind of tough but I managed)
285 x 1 (better than before form, but still not extremely smooth going up)

RDL

135 x 3, 3

SVJ x 6 (all shit, prob 20-22 inches or less)

RSLVJ x 5

Probably moved well over 10k lb this workout. Change to normal stance really helped out knees. Will not be doing narrow stance anymore, knees can't take it.

Plan on doing some good deadlift and posterior chain tomorrow.

Thursday

Sleep: 8h
Diet:
Bw: 216.5

Notes no training, need some rest.


Friday

Sleep: 7h
Diet:
Bw: 216.5

Going to train soon in the wee early morning, pretty tired and don't feel great. But gotta be able to train when you don't feel good at all.

Swimming x 20 minutes
Pool jumps x 8

easy on the joints to jump in pool.

Plan is to go ape shit tomorrow morning. 4 x 8 at some thing greater than 225 lb, 3 x 6 at something greater than 185 FS, 4 x 10 at RDL at probably 185 and going to see how much max i can DL. Followed by some back extension and insane sets of standing leg curls, followed by calf raises.


Saturday

Sleep: 9h
Diet:
Bw: 216

Notes Okay, today is going to be a WTF day. Where some people at gym will be like WTF dude, take it easy. 

I often laugh at those people that growl and howl doing 30 lb arm curls, but in some way I am just like them, except I am doing a bigger lift.

I am going to try to do some kind of heavy 4 x 8 or 4 x 10 BS + heavy 3 x 6 FS + some 335plus singles + some intense deadlift and posterior chain work.

I may get injured tbh but its a risk i am willing to take :)

Today was not a WTF day. Was just a weak workout, quads felt incredibly weak, slight ache came back. Could not do 4 x 10 heavy as planned lolol, no way in hell.....

Squat full

135 x 1, 2, 10
225 x 2, 7
275 x 2
325 x 1
375 x 1 (pinned) hahahahahahahah I'm digressing. Probably would have made it if I wasn't such a pussy because back just couldn't lift it and gave up.....
315 x 1 ok form was decent
245 x 3 (planned on x 8 but knee felt achy)


Front Squat full

135 x 1, 2, 4
225 x 1, 2
275 x 2 (2nd one was horrible form)
245 x 4 (ok planned on 245 x 7 or 8, but knee again started aching a bit)
225 x 1

Romanian Deadlift

135 x 3, 5, 8
185 x 3, 8, 8, 12

Seated Calf

25 x 20
25 x 12 (focusing on big toe only)
50 x 15
50 x 5 (focusing on big toe only)

SL machine squat

60 x 8

SL back extension

140 x 8

Standing SL curl

40 x 20
60 x 12
80 x 10
110 x 3
70 x 10

* Was a joke of a workout, I don't think I have what it takes to accomplish an 4 x 8 @ 255 or higher..... too tough imo.



Sunday

Sleep: 10h
Diet:
Bw: 217

Notes Ham strings a bit sore from yesterday's workouts. No big deal. I will continue to train today not sure what though....

-A few sets of light ab workout

-A few sets of light rows

-20 minutes of walking+bike

-A few reps of long pause 135 squat.

Too sore to do anything today, 4 decent training sessions the last week.

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on October 02, 2017, 12:32:29 pm
Week of Oct. 2

Notes Another week. No strength gains, and no fat losses. Just more time wasted. For some reason there is some ankle joint issue I have developed (the joint right behind the achilles tendon). It may have to do with having severe flat foot and fallen arch. When I twist it a certain way, there is some pain, but it almost never happens during sprinting and even bball.


I got one of my online friends to use strava, to record his running .. he's trying to get down to 140 lb, he's a professional boxer.

His weight one month ago, his current weight & his last 4 weeks of mileage:
- 159 lb.
- 160 lb.
- 12.3, 35.2, 21.4, 16.5

My weight one month ago, my current weight & my last 4 weeks of mileage:
- 155 lb.
- 146 lb.
- 51.3, 50.6, 58.6, 64.5

The point is.. data doesn't lie. Working out to work out is fine, it shouldn't be looked down upon, so all of those people who just want to hit the gym and get in some work to "stay healthy & fit", that's cool. But, when one has goals like yours, you can't just workout to work out.. If week by week goes by and it's the same "no strength gains, no fat loss" etc, then you should try and perhaps re-evaluate. Focus on literally just one thing (fat loss perhaps) and get it done.

There's absolutely no way to not lose fat if you're putting in the work and eating good. Anyone who struggles with this is simply not putting in the work, or if they are putting in the work, gorging on massive amounts of food ... but it's more often the first case.

Also, sucks about the ankle injury.. try not to mess with it too much though, like over stretching it/messing with your ankle. I actually injured my calcaneal ligament way back, by messing around with my ankle mobility.

peace
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on October 02, 2017, 04:27:25 pm
^I would love to squat everyday. In fact I do squat everyday, sometimes just a few reps to some light reps, and other days the heavier.

I think I could squat heavier if I gulped big breath of air in my diaphram on the discension, but I don't do it because I view that as cheating. I actually exhale most the time before discension....

what.. exhale while descending? using air to increase IAP, cheating?

this convo would probably be best in your journal but, that's nuts. kill such thoughts with fire, and do what the best/elites do. absolutely none of them do what you just described. i'm 100% certain kingfish WOULD NOT prescribe exhaling while descending in a squat.

insane.

I guess I am just saving it for a good time to actually gulp big breath of air before discension. I realized that when I do do that it is so much easier than exhaling.

Week of Oct. 2

Notes Another week. No strength gains, and no fat losses. Just more time wasted. For some reason there is some ankle joint issue I have developed (the joint right behind the achilles tendon). It may have to do with having severe flat foot and fallen arch. When I twist it a certain way, there is some pain, but it almost never happens during sprinting and even bball.


I got one of my online friends to use strava, to record his running .. he's trying to get down to 140 lb, he's a professional boxer.

His weight one month ago, his current weight & his last 4 weeks of mileage:
- 159 lb.
- 160 lb.
- 12.3, 35.2, 21.4, 16.5

My weight one month ago, my current weight & my last 4 weeks of mileage:
- 155 lb.
- 146 lb.
- 51.3, 50.6, 58.6, 64.5

The point is.. data doesn't lie. Working out to work out is fine, it shouldn't be looked down upon, so all of those people who just want to hit the gym and get in some work to "stay healthy & fit", that's cool. But, when one has goals like yours, you can't just workout to work out.. If week by week goes by and it's the same "no strength gains, no fat loss" etc, then you should try and perhaps re-evaluate. Focus on literally just one thing (fat loss perhaps) and get it done.

There's absolutely no way to not lose fat if you're putting in the work and eating good. Anyone who struggles with this is simply not putting in the work, or if they are putting in the work, gorging on massive amounts of food ... but it's more often the first case.

Also, sucks about the ankle injury.. try not to mess with it too much though, like over stretching it/messing with your ankle. I actually injured my calcaneal ligament way back, by messing around with my ankle mobility.

peace

Yeah I try to have a purpose on each workout, sometimes just squat for blood flow, flexibility, and/or burn kcal. Sometimes obv for strength gain etc.  Maybe I need to just suck it up and go for the 4x8 heavy day that I've been putting off for such a long time.

The thing is that for me if i start to eat cleaner and less, i sacrifice sleep. i really don't sleep well if i don't eat a lot of calories. as you can see i get good sleep like 9-10 hrs each day on avg. sometimes i might sleep just 2-3 hr but i make up for it with 15 hour sleep days.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on October 02, 2017, 04:45:54 pm
^I would love to squat everyday. In fact I do squat everyday, sometimes just a few reps to some light reps, and other days the heavier.

I think I could squat heavier if I gulped big breath of air in my diaphram on the discension, but I don't do it because I view that as cheating. I actually exhale most the time before discension....

what.. exhale while descending? using air to increase IAP, cheating?

this convo would probably be best in your journal but, that's nuts. kill such thoughts with fire, and do what the best/elites do. absolutely none of them do what you just described. i'm 100% certain kingfish WOULD NOT prescribe exhaling while descending in a squat.

insane.

I guess I am just saving it for a good time to actually gulp big breath of air before discension. I realized that when I do do that it is so much easier than exhaling.

Week of Oct. 2

Notes Another week. No strength gains, and no fat losses. Just more time wasted. For some reason there is some ankle joint issue I have developed (the joint right behind the achilles tendon). It may have to do with having severe flat foot and fallen arch. When I twist it a certain way, there is some pain, but it almost never happens during sprinting and even bball.


I got one of my online friends to use strava, to record his running .. he's trying to get down to 140 lb, he's a professional boxer.

His weight one month ago, his current weight & his last 4 weeks of mileage:
- 159 lb.
- 160 lb.
- 12.3, 35.2, 21.4, 16.5

My weight one month ago, my current weight & my last 4 weeks of mileage:
- 155 lb.
- 146 lb.
- 51.3, 50.6, 58.6, 64.5

The point is.. data doesn't lie. Working out to work out is fine, it shouldn't be looked down upon, so all of those people who just want to hit the gym and get in some work to "stay healthy & fit", that's cool. But, when one has goals like yours, you can't just workout to work out.. If week by week goes by and it's the same "no strength gains, no fat loss" etc, then you should try and perhaps re-evaluate. Focus on literally just one thing (fat loss perhaps) and get it done.

There's absolutely no way to not lose fat if you're putting in the work and eating good. Anyone who struggles with this is simply not putting in the work, or if they are putting in the work, gorging on massive amounts of food ... but it's more often the first case.

Also, sucks about the ankle injury.. try not to mess with it too much though, like over stretching it/messing with your ankle. I actually injured my calcaneal ligament way back, by messing around with my ankle mobility.

peace

Yeah I try to have a purpose on each workout, sometimes just squat for blood flow, flexibility, and/or burn kcal. Sometimes obv for strength gain etc.  Maybe I need to just suck it up and go for the 4x8 heavy day that I've been putting off for such a long time.

The thing is that for me if i start to eat cleaner and less, i sacrifice sleep. i really don't sleep well if i don't eat a lot of calories. as you can see i get good sleep like 9-10 hrs each day on avg. sometimes i might sleep just 2-3 hr but i make up for it with 15 hour sleep days.

appreciate your opinion on things, ie "as to why you do them", but I don't personally think they are legitimate reasons for doing what you do..

for example, "exhaling during descent", absolutely no reason to do it.. not taking a huge gulp of air and holding it is fine if the weights aren't heavy, but when they get HEAVY, it's one of the best ways to protect your spine .. so your reason for "saving it", only makes sense if you are saving it for your heaviest sets. To not utilize this technique during such heavy sets, is a major mistake IMHO. I mean, I didn't do the actual "gulp", but you can see me inhaling like crazy before I get under the bar of a very heavy set. I force the air in to the max. So you don't necessarily need to "gulp", but you do need to get air in you to actually create a stronger base (core) and protect your spine (fuck belts for the most part, they don't teach you how to properly stabilize your spine without the use of a crutch).

then you go on to say, "if i eat clean I sacrifice sleep". Again, it seems like some kind of reason you believe, but it's just not the truth. If you literally starved yourself all day, and then just ate "alot but clean" before sleep, you'd sleep fine. That's an extreme example, but it's an example nonetheless. So to me, the real reason your sleep suffers when you shift towards eating clean, is you're probably making too big a drastic change, or inadequately addressing the timing and/or frequency of meals etc. It's something really simple, trust me.

also fwiw, 9-10 hours can lead to issues.. just like 6-7 hours can. it's very individual so, it's just a word of precaution. Oversleeping is linked to brain disorders, undersleeping is linked to cardiovascular issues. So just be careful you aren't waking up "groggy" etc.

TLDR: be careful justifying some of these things with reasons that really don't hold up.. and by careful I mean, to you personally. Not to the forum or anything. It's easy to fall back on explanations that are really just "excuses".

also note that, many times when I reply to you on stuff like this, it's from a wealth of experience of making similar mistakes.. I've made literally every mistake in the book. So this kind of feedback is just something I see as you potentially making similar mistakes. That's why i'm also glad that you reply, most of the time, without holding these things back from the discussion. I just think, a year or so down the road, you will look back on such posts and go "damn wtf was I thinking? all I had to really do was <...> and now look where i'm at".

peace!!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on October 03, 2017, 08:22:28 am
^ Yeah I know you're right. I wanted you to know some of my reasoning so i can get even better guidance. I don't doubt your expertise.

Wait so just 9-10 hours avg sleep is a bit too much iyo?

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on October 03, 2017, 09:41:16 am
^ Yeah I know you're right. I wanted you to know some of my reasoning so i can get even better guidance. I don't doubt your expertise.

cool

Quote
Wait so just 9-10 hours avg sleep is a bit too much iyo?

7 through 9 is a safe range according to several studies, with 8 being the sweet spot .. but IIRC, chronically less than 7 and more than 9 have been linked to increased risk of several disorders/diseases etc. so it's just something to be careful with and look at a little more closely.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: FP on October 03, 2017, 12:54:13 pm
I think the difficulty sleeping being correlated with eating habits changes is possible. I think right now for you eating is a major source of reward/pleasure in your life.

I am prettt sure this is a thing because i have experienced  it but i dont know the mechanism behind it. Here is my intuitive explanation: so when you try to go to sleep without receiving that "reward" your body senses that you haven't maxed out your pleasure center for the day and keeps you awake. It's like when you are trying to quit smoking weed  and you have difficulty sleeping the first few days-weeks depending on how frequently you were using it before.

That said adarq is right and you can still try to make gradual changes in your diet. Tell yourself it is very important to you and IT IS COMPLETELY IN YOUR CONTROL. Who cares if you lose sleep over it, just make it up the next day or the one after that. Take baby steps and work on it. You can do it.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on October 03, 2017, 04:33:24 pm
you are right fp.

I'm going to try to eat at ~2700-3000 kcal's per day. If i don't hit it, please neg 3 of my past posts, whoever reads this, thanks!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on October 04, 2017, 11:29:58 am
Week of Oct. 2

Sleep: Previous night's sleep
Diet: Previous day's diet
Bw: current day's body weight

Monday

Sleep: 11h
Diet: 2500: 180g protein
Bw: 216

Notes Another week. No strength gains, and no fat losses. Just more time wasted. For some reason there is some ankle joint issue I have developed (the joint right behind the achilles tendon). It may have to do with having severe flat foot and fallen arch. When I twist it a certain way, there is some pain, but it almost never happens during sprinting and even bball.

Not sure what to do; lift heavy, cardio, rest? I want to lift heavy, but I don't want to be sore for tomorrow's bball scrimmage where I usually get great cardio. Than again I am risking injury by playing semi-competitive bball.

I want to lift heavy tomorrow before bball cardio.

Squat full

135 x 1, 2, 2
225 x 1, 1, 2

Front Squat

135 x 1, 1, 2
225 x 1, 1 2

Some sauna and swimming.

Tuesday

Sleep: 6h
Diet: 3700: 200g protein, bad diet
Bw: 216

Notes Going to go to the gym for some lifting than going to run some bball games for 40 minutes.

Squat full

135 x 2, 2, 5
225 x 1, 1

Front Squat

Same as BS.

BBall did not run.

Wednesday

Sleep: 4h
Diet: 2400: 110g protein
Bw: 216

Notes: Will likely run some bball today.

Burned a lot of calories just now. 50 minutes of full court bball, went and grabbed some fruits and drinks/protein, than felt like lifting again. Not sure if thats smartest idea.

Squat Full

95 x 1, 2, 5

Front Squat full


95 x 1, 2, 2

Squat full + 40lb resistance band

45 x 3, 3
95 x 3
185 x 3, 3
275 x 1, 1, 2

Front Squat full + 40lb resistance band

45 x 1, 1, 2
95 x 2
185 x 1, 2
205 x 1, 2

Not sure why I did resistance band AFTER intense cardio lol. Didn't feel the most explosive, but also this is a good training on my CNS to try to do explosive workouts while fatigued/sore.

Elevated Lunges

BW x 3, 3 ,5

SL hyper ext

BW x 5, 12, 12

Back Ext MAchine

295 x 15, 15

A few push ups and rows, yep, thats all the upper i do.

Thursday

Sleep: 12 hours, lots of sleep because only 4 hr sleep yesterday with high activity
Diet: was good until i decided to eat ice cream
Bw: 215

Notes: Will be focusing on glute activation, super wide stance power squats (thank goodness my quads can take a break), box step ups, lunges, sumos? During a lot of glute exercises, i feel it in the quads, just shows how quad dominant I am.

Right now, a voice in my head says "you are tired, you want more sleep, you want to eat a good meal and just pass out. you are sore, you are achy" not sure what to do.

Squat full

135 x 1, 2, 5
225 x 1, 2, 3
315 x 1, 1 ( felt pretty strong 2nd rep)

Squat parallel/full wide/power stance

135 x 1, 1
225 x 1, 2

Front Squat
135 x 1, 2
225 x 1, 2

Though I didn't felt very lazy today, eventually going to train, and felt pretty strong. Tomorrow or Sat may be a stronger training day.


Friday

Sleep: 4 hours
Diet: 3700, 200g protein
Bw: 216

Notes: 1.5 hours of bball

Saturday

Sleep: 12 hours
Diet: 3400, 200g protein
Bw: 215

Notes:

Squat full
narrow stance
135 x 1, 2, 8
225 x 1, 2, 5
315 x 1, 5
365 x 1, pinned (definitely had it but in the middle of it back felt tingling so decided to give up was best than to use 100% energy to get it up) (the 315 x 5 defintiely also made me weaker)
275 x 9 (decided to stop at 9 even though I could have gone a few more reps)

wide stance
135 x 1, 2, 4
225 x 1, 2, 4

Front squat full
135 x 1, 2, 6
225 x 1, 5
275 x 1

elevated lunges

bw x 2, 5, 20
25 lb x 12

Glute machine

40lb x 8
70lb x 8

SL back ext

bw x 8, 8

KB Swing

45lb x 5

Did not do barbell hip thrusts, calf raises, SL curls.

Sunday

Sleep: 11 hours
Diet: 3700, 200g protein
Bw: 215

Notes: Hind leg/glutes sore. Elevated lunges definitely working well.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on October 06, 2017, 10:02:45 am
So my SVJ is starting to climb. Less than 2 weeks ago. I was around just 20-22in SVJ after multiple attempts, and never got higher before that.

Today, my SVJ is a legit 24in on multiple attempts. Weight went from 216 to 215 that's it.

I think this will start to get fun. I ahve set myself up to get a lot of gains in a short period of time.

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on October 06, 2017, 11:09:31 am
nice!!  :ibjumping:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on October 09, 2017, 06:54:31 pm
Week of Oct. 9

Sleep: Previous night's sleep
Diet: Previous day's diet
Bw: current day's body weight

Monday

Sleep: 2h
Diet: 1400: 120g protein
Bw: 213

Notes Did not eat that much yesterday. Tired today, rest.

Tuesday

Sleep: 8h
Diet: 2400: 130g protein
Bw: 214

Notes Didn't eat a lot yday, knees feel a bit achy/uncomfortable, oh well, going to go train and run a scrimmage bball. Sleep wasn't great either after only 2h sleep day before.

Squat Full

135 x 1, 2, 8
225 x 1, 2, 6
315 x 1, 2, 3
355 x 1, 1

+35 lb Resistance Band
45 x 1, 6
135 x 1, 6
225 x 1, 4
275 x 1, 3


Front Squat Full

135 x 1, 2, 6
225 x 1, 2, 5
275 x 1

+35 lb Resistance Band

45 x 1, 3
135 x 1, 3
225 x 1, 3

elevated lunges

Bw x 8, 20
45lb x 6, 8

Hip thrust

135 x 6

Wednesday

Sleep: 0h
Diet: 1600: 100g protein
Bw: 213

Notes Weight dropping, but diet has been low in kcal, and UNCLEAN. Not very much sleep at all lately due to life circumstances and work.

No time to train today.

Thursday

Sleep: 6h
Diet: 1500: 100g protein
Bw: 212

Notes Weight dropping, but diet has been low in kcal, and UNCLEAN. Not very much sleep at all lately due to life circumstances and work.

No time to train today, again.

Friday

Sleep: 10h
Diet: 1200: 80g protein
Bw: 212

Notes: Finally a bit more sleep, schedule all awkward due to work and obligations such as errands.

Will run some bball in the early morning and perhaps go train afterwards.

Been lacking in protein intake the last week or so, need to purchase some whey, protein from diet def lacking. Not getting enough protein from veggy protein powder.

Ate huge breakfast skillet in the wee hours of hte morning

1 hour full court bball (starting to get shin splits not good)

Afterwards

Squat full

135 x 1, 1, 6
225 x 1, 2, 6
315 x 1, 2, 3
345 x 1, 1, 1
265 x 8

Front Squat full

135 x 1, 1
225 x 1, 1
265 x 1

Saturday

Sleep: 11h
Diet: 3100: 150g protein
Bw: 212

Notes: Caught up on some sleep. Rest, exahusted.

Sunday

Sleep: 13h
Diet: 3400: 180g protein
Bw: 214

Notes: Good sleeping weather, cold and rainy..... didn't do much today, ate good as in ate good like a king, unclean for athlete tho

Tomorrow will be tough workout day.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on October 13, 2017, 03:45:48 am
Tuesday's 355x1: was almost pinned the 1st try. this is the 2nd try, a bit better but it was very tough on the come up. Not sure how I was able to manage 375x1 and 380x1 just 2 months ago. Was not confident enough to pause at bottom, barely hit bottom and immediately went up.

http://www.youtube.com/watch?v=scDaONQMekA
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on October 13, 2017, 05:56:44 am
looked powerful. and great depth, although can't see how much your butt is tucking under at the bottom. looks like it might be a lot -- careful with that. low back strain waiting to happen.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on October 14, 2017, 07:33:52 pm
looked powerful. and great depth, although can't see how much your butt is tucking under at the bottom. looks like it might be a lot -- careful with that. low back strain waiting to happen.

thanks, i don't feel it was as powerful as it looked, because when i get pinned, i usually go up that fast too then just stop.

I don't think I have too much of butt wink, not totaly sure tho.  i def could have had a little more depth but i wasn't confident due to the first rep almost pinned and did some vol already in the workout.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on October 16, 2017, 06:12:16 am
Week of Oct. 16

Sleep: Previous night's sleep
Diet: Previous day's diet
Bw: current day's body weight

Monday

Sleep: 4h
Diet: 2900: 140g protein
Bw: 214

Notes Not a lot of sleep, but it's okay, got great sleep last few days like 11h+

Squat full

135 x 1, 2, 6
225 x 1, 2, 2
315 x 1, 2, 1
365 x 1, 1
375 x 1
275 x 10 Used way too much energy in the 315 - 375s, 275 felt like 325 .

Front squat full

135 x 1, 2, 4
225 x 1, 2, 4, 7

Elevated Lunges

Bw x 12, 10
50lb x 8


Ok back to ~pr territory with the 375 x 1. Obv was not confident enough to pause at bottom, maybe next time....

http://www.youtube.com/watch?v=nnUe03Zkr-U

Tuesday

Sleep: 7h
Diet: 1500: 120g protein
Bw: 213

Notes Rest day.

Wednesday

Sleep: 10h
Diet: 2800: 150g protein
Bw: 213

Notes Going to do some cardio via bball and some more posterior/quad training.

1 hour full court bball just not feeling explosive, feet/calves feeling it, need to lose weight.....

Pregame: 135 x 1, 2, 5

225 x 1, 2
275 x 1, 1

Thursday

Sleep: 7h
Diet:3400: 180g protein
Bw: 214

Notes: might play some bball and lift a little

Squat full

135 x 1, 2, 5
225 x 1, 2, 3
315 x 1, 2
335 x 1, 1 (felt a bit tough, full pause tho)

Front squat

135 x 1, 2 3
225 x 1, 2

bball 20 min, left real quick, a lot of disrespectful players / ball hogs.....

Friday

Sleep: 7h
Diet:3400: 140g protein
Bw: 213

Notes:

Lunges

abs

light rows

light tricep

light back extension.....

no squats, left quad a bit painful from massaging too hard, might have reinjured it from a month ago's tenderness.....

Saturday

Sunday

BW 213
Diet bad both days

no training must rest quads.....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on October 16, 2017, 10:29:58 am
looked powerful. and great depth, although can't see how much your butt is tucking under at the bottom. looks like it might be a lot -- careful with that. low back strain waiting to happen.

thanks, i don't feel it was as powerful as it looked, because when i get pinned, i usually go up that fast too then just stop.

I don't think I have too much of butt wink, not totaly sure tho.  i def could have had a little more depth but i wasn't confident due to the first rep almost pinned and did some vol already in the workout.

that's how you finish a squat too, aggressive.. strong lift.

as for depth, just make sure you "stay tight" & it stays comfortable.. that looked pretty good.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on October 23, 2017, 11:58:27 am
Week of Oct. 23

Sleep: Previous night's sleep
Diet: Previous day's diet
Bw: current day's body weight

Monday

Sleep: 7h
Diet: 3300: 160g protein
Bw: 214

Notes Tired, didn't get great sleep, but can't sleep anymore. Going to go do something to help this left quad to heal faster that i hurt from smashing weights against it for myofascia release.

Squat full

135 x 1, 2, 6
225 x 1, 2

Front Squat

135 x 1, 2

Lunges

Bw x 10, 8, 8

10 min cardio

Tuesday

Sleep: 7h
Diet: 2800: 180g protein
Bw: 214

Notes Some really light work. I have some strain in my quad i think. Feels a bit uncomfortable when i extend on weight.

Not that it matters much, i do need some rest, have trained legs/posterior chain a lot this year....

Zoning out to music:

http://www.youtube.com/watch?v=xzB3zmwqcTg

Squat full

135 x 1, 2, 5
225 x 1, 2 3, 3

front squat

135 x 1, 1 2
225 x 1, 1

Wednesday

Sleep:8h
Diet: 2800: 180g protein
Bw: 214


Squat full

135x 1,2,5
225x 1,2,5
315x 1, 1

front squat full

135 x 1, 2
225 x 1, 1

Thursday

Sleep:9h
Diet: 3300: 120g protein
Bw: 214

Squat full

135 x 1, 2, 4, 10
225 x 1, 2, 10
315 x 1, 2
365 x 1
385 x 1 (Pinned) back/posterior chain gave out, was very close to getting it....
275 x 10

Front Squat full

135 x 1, 2 6
225 x 1, 3
275 x 1








Sunday

BW: 216

Ate bad last few days and no activity, gained 2 lb.


Going to go lift today on not great sleep
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on October 30, 2017, 04:17:32 am
Week of Oct. 30

Sleep: Previous night's sleep
Diet: Previous day's diet
Bw: current day's body weight

Monday

Sleep:
Diet:
Bw: 216

Notes Not sure why I am drinking soda again.... Vitamin water was an option, but i took soda....

I think I might just go to the gym pretty soon and train like my life is on the line, even though i have lactic acid all over my muscles right now.....

slept during day time went to train at night round 10pm

Squat full

135 x 3, 5, 5

Front squat full

135 x 1, 2, 3

elevated lunges x 10, 10, 10

glute machine x 70lb x 10, 120lb x 10, 180lb x 7

Didn't have time to squat heavy, will go back in a few hours at 5 AM, didn't sleep because slept all day monday

Tuesday

Sleep:
Diet:
Bw: 216

Going to train at 5AM a bit tired/sore, oh well, it happens, going to do some heavy heavy volume.

would be not smart to do heavy volume did light vol

squat full

135 x 2, 5, 8
225 x 2, 2

front squat

135 x 2, 3, 6
185 x 5, 5, 6

Uppers lol, 1st time doing uppers in 2 months!

100lb db bench press x 12, 10

60 lb dips x 20, 12, 10

Cable triceps x 20 lb x 10, 10, 12

Chest support rows x 45 lb x 10, 12, 12

Lateral pull x 70lb x 10, 10, 12

15 pushups

Wednesday

Sleep:
Diet:
Bw:


Can't even train hard with squats, because i might have strained my quads from 2 months ago and it never fully healed, was maxing out and stuff since than.....

Thursday

Sleep:
Diet:
Bw:

Can't stand not training legs, fuck it, i maxed out during my quad strain, not really going to stop me now.....

Friday

Sleep:
Diet:
Bw:

Squat full

135 x 3, 5, 8
225 x 1, 2, 5
315 x 1, 2, 1
325 x 1, 2
275 x 7

Front squat

135
225
275
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: Mutumbo000 on October 30, 2017, 06:19:02 am
Coconut water is good as well. I try and avoid fizzy drinks as they are literally nothing but empty calories + sugar. I don't have a sweet tooth so to me I don't have any difficulty drinking water or orange juice etc. instead. The only time I drink fizzy is if I get a family feast from KFC and I'll have Pepsi. Or if I go to McDonald's or Burger King but I've started cutting recently so atm I'm literally only ordering the burger by itself.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on November 07, 2017, 04:27:40 pm
Tuesday

going to go train, took a little 4 day break from training so quad pain can heal better

did not train actually

wed

squatfull

135 x 1, 2, 5
185 x 1, 2, 4
225 x 1, 2 4

front squat

135 x 1, 2, 4
185 x 1, 1, 2, 2, 3, 4, 2
235 x 1, 2, 2, 2

testing quad with some front squats, still not 100% healed what a joke.....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on November 10, 2017, 07:55:28 pm
Friday 11/10

Squat full

135 x 1, 2, 5
225 x 1, 2, 5
315 x 1, 1, 2
355 x 1, 1, 1

Front Squat

135 x 1, 2, 4
225 x 1, 2 3
275 x 1, 2
285 x 1  :personal-record: tied
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: FP on November 10, 2017, 10:44:15 pm
You've been stalled on progress a while. Have you considered deloading to heal from your injury and starting on a program? Sometimes patience and self restraint are the most difficult, more difficult than training every day but necessary to progress. Humility too, when starting a program instead of doing your own thing
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on November 11, 2017, 12:38:16 pm
I feel a few sessions of 4 x 10 @ 265 and above will help me get over the 375 hump after recovery. Right quad still not fully healed. I think i may have been able to do 375 x 1 yday.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on November 12, 2017, 05:00:02 pm
Sunday

So I decided to turn up the heat and go at it with some intensity.... screw the right quad issue, just a lil bit of tenderness/pain....

Squat full
135 x 1, 2, 4
225 x 1, 2, 4
275 x 1
325 x 1
325 x 2
275 x 12
295 x 8  :personal-record: (probably could have done 3 more if i had to but i didn't want to get burned out for front squat)

Front squat full

135 x 1, 2, 3
225 x 1, 2, 2
275 x 1, 2
295 x 1  :personal-record: (felt very strong, could have done at least 1 more)


Will rest up, next session I plan on either another good volume session such as 4 x 10 @ 265+ OR to try maxing out again.... not sure which, suggestions?
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on November 14, 2017, 02:18:49 pm
I'm slightly afraid of passing out on front squats after seeing that video one of the forum member posted and mentioning how himself did the same thing passing out.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: Coges on November 14, 2017, 08:14:55 pm
I'm slightly afraid of passing out on front squats after seeing that video one of the forum member posted and mentioning how himself did the same thing passing out.

In that vid the bar is resting on his windpipe from the start though so not sure what he expected. Also, he has a history of passing out during lifts. See the deadlift below at 335kg which I know is obviously heavy as fuck but maybe he has a breathing issue.

http://www.youtube.com/watch?v=H0lU6or2OW0
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on November 16, 2017, 11:42:17 am
Thursday

Might have got a bit of a cold after i walked outside in tshirt/shorts after basketball/sauna .... weather cold now....

Might still train a bit.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on November 19, 2017, 09:49:48 pm
Sunday

135 x 1, 2, 4
225 x 1, 2, 2
315 x 1, 1, 1
365 x 1, 1

Front Squat

135 x 1, 2, 2
225 x 1, 1

Some posterior chain training.

Wow i gained a shit load of weight from no access to clean foods. Had to eat from takeout 3 meals a day.

Weight -- 219, gained 5 LB of weight! :(
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: AGC on November 20, 2017, 08:39:27 am
Thursday

Might have got a bit of a cold after i walked outside in tshirt/shorts after basketball/sauna .... weather cold now....

Might still train a bit.

Good news mate: you don't get a cold from being cold, it's a common myth.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on November 21, 2017, 02:48:45 am
yeah i know, caught a breeze gave me headache, running nose prob just normal sinus....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on November 22, 2017, 02:39:57 pm
So i went for a run for 1.2 miles. Sprinted/jog/walked.... was out of breath almost....

This is good, but i definitely will not be doing this too much.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on November 23, 2017, 03:54:38 am
So i went for a run for 1.2 miles. Sprinted/jog/walked.... was out of breath almost....

This is good, but i definitely will not be doing this too much.

counterpoint: do it more.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on November 25, 2017, 07:05:34 am
Friday

Weight 219

This is it. I'm seriously going to start preparing own food and buying up $250 worth of groceries. Done eating out and ordering fast food parlors.

Squat full

135 x 1, 2, 6, 8
225 x 1, 2, 5, 5
315 x 1, 1
275 x 8, 8 (planned on another set of 8, but conditioning was horrible, i believe i can get 275 4x8)
325 x 1

Front squat

135 x 1, 2, 6, 6
225 x 1, 5, 5
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on November 26, 2017, 08:52:06 am
Tired.... but going to go train....

i guess training while tired is okay, just makes your CNS better i guess

plan on doing 295 x 8 x 2...... oh boy..... hope i don't start to shake uncontrollably
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on November 26, 2017, 11:47:08 pm
do you have a diet plan or even targets?
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on November 28, 2017, 07:17:18 pm
^ hopefully soon....

squat ful

135 x 1, 2, 5
225 x 1, 2, 4
275 x 1, 2
325 x 1, 1
375 x 1, 1
295 x 5, 11  :personal-record:

Frong squat

135 x 1, 2, 4
225 x 1, 2, 3
275 x 1
295 x 1
225 x 4
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 05, 2017, 12:57:34 pm
flu
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 05, 2017, 07:10:37 pm
haven't really ate all that much protein when eating excess kcal, so that's not good...
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 07, 2017, 11:22:36 pm
i really need to get my act together, been eating entire bags of potato chips and watch cartoon.... been eating anything that is not super healthy.....

have a flu so don't feel like lifting, i should have at least lifted 1 or 2 since last squt session
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 12, 2017, 10:19:18 am
squat full

135 x 1, 1, 2
225 x 1, 1, 2
315 x 1, 1, 1

front

135 x 1, 1, 2
225 x 1, 1, 1
275 x 1, 1, 1
225 x 1, 1, 2

don't feel good, 1st time back training in awhile.....

I'm happy i finally went to gym since 2 weeks ago. After getting flu and time off, was hard to go and lift. forcing myself to go was the hardest and best decision. the lifting was easy, could have lifted a lot mroe obv but i don't want to get sore or max out too soon....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on December 12, 2017, 06:54:38 pm
2 weeks isn't much tho, other than the flu part of it. you'll be back to normal quick.

regarding how you said you were eating, not sure how you can even eat like that with the flu .. when i'm flu'd up i def can't eat like that lmao. soup, bread, oatmeal, chicken for me.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 14, 2017, 04:33:09 pm
yeah, i just ate like homer simpson lately.....

that 315 felt like 225 tbh

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: FP on December 14, 2017, 08:44:45 pm
This forced deload will hopefully get you fully recovered and ready to hit some beastmode PR's with a fresh CNS.
 :ibsquatting: :ibsquatting: :ibsquatting:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 15, 2017, 01:36:39 pm
^thanks

So speaking of PR i tried it with FS

Squat full

135 x 1, 1, 3
225 x 1, 1, 2
275 x 1
295 x 1
305 x 1

Front squat

135 x 1, 1, 3
225 x 1, 1, 2
275 x 1, 1
295 x 1, 1
305 x 1  :personal-record: wasn't that tough tbh...... slight pause about .3 sec at bottom
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 16, 2017, 11:20:41 am
Not sure if I should train today with a lot of intensity. I don't really feel sore at all though or tired from yday's training.

If someone didn't know better, they would think that my goal was to compete at a meet rather than speed/vertical lol.

Several asked me if i am going to compete at meet, but when i said i am training for vertical, they got confused.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 17, 2017, 03:05:49 pm
squat full

135 x 1, 1, 3
225 x 1, 1, 2
315 x 1, 1
365 x 1, 1, 1

Front squat

135 x 1, 1
225 x 1, 1

want to attempt 385 some time next week..... and 315 FS.....

bw 217
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 28, 2017, 02:58:30 am
Squat full

135x 1, 2, 5
225x 1, 2, 3
315x 1, 1

365 x 1, man not powerful at all

front squat

135 x 1, 2, 4
225 x 1, 3

10 day break from lifting is not good.... sigh
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 29, 2017, 12:38:47 am
squat full

135 x 1, 2, 8
225 x 1, 2, 6
315 x 1, 1
275 x 2, 8

front squat

135 x 1, 2, 3
225 x 1, 2
275 x 1, 2
225 x 5

Planned on 275 x 14 and perhaps 245 x 6 Front squat

However ran out of time.

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 30, 2017, 10:33:29 pm
Yday:

SL leg curls:

30lb x 30
50 x 15
50 x 50 (right leg only managed to do 46 reps before too tired)

SL back ext

bw x 15, 15

Machine back extensions

some standing sl calf raises...

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on January 01, 2018, 08:15:22 am
Yday:

SL leg curls:

30lb x 30
50 x 15
50 x 50 (right leg only managed to do 46 reps before too tired)

SL back ext

bw x 15, 15

Machine back extensions

some standing sl calf raises...

Hamstrings pretty sore from that x50 rep.

Going to focus on some gpp today.

squat full

135 x
225 x
275 x 1, 2, 5
325 x 1, 2
375 x 1 (not great was scared to pause at bottom barely hit parallel)

fs

135
225 x 4
275 x 2, 2
225 x 8

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on January 03, 2018, 12:58:54 pm
will try to train today, hamstrings feeling better.....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on January 05, 2018, 01:20:01 pm
^ nope.

Well about to leave now, life stress hindering training. Not sure why my right knee aches but left knee always been fine...... certain stretches help it out i guess.... patellar tendonitis i think.....

if both knees felt good, i prob would have tried to do 315 x 8...... but knees feeling achy ...seems scary during hardcore lifts.... scared that something might pop or something.....

if i feel okay today, i'm going to try and do like 295 x 10 x 2 or something like that......

just out of it.....

135 "
225 "
315 x 1, 1, 1
365 x 1, 1

fs
135 "
225 x 4
275 x 2

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on January 07, 2018, 01:27:09 pm
Maybe today is the day for a 295 x 12 ? or 315 x 8 to 10?

Not sure, horrible conditioning.....

maybe i should jsut attempt 405 x 1..... 20+ lb than my biggest attempt of 385..... if i actually believe i can make it, than i might actually make it.... lol

but if i dont believe i can make it, it's going to be a big CLANK (sound of the bar hitting the pins!)
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on January 07, 2018, 06:38:29 pm
Maybe today is the day for a 295 x 12 ? or 315 x 8 to 10?

Not sure, horrible conditioning.....

maybe i should jsut attempt 405 x 1..... 20+ lb than my biggest attempt of 385..... if i actually believe i can make it, than i might actually make it.... lol

but if i dont believe i can make it, it's going to be a big CLANK (sound of the bar hitting the pins!)

the beauty of safety pins. :ninja:

if you fail at least it might be a good eccentric.. that's how i used to view it sometimes on max attempts. hah. i liked hitting them more comfortable eventually though (safe 1RM's - no psyche up/not a true max), less draining & safer.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on January 09, 2018, 03:48:49 pm
still haven't attempted the 405....

i dunno, i need a home gym.... ppl think im crazy at my gym.... i got pinned a few times and ppl thought i was nuts cause i try so hard on power rack but only do light weight other exercises like its aerobics.....

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on January 09, 2018, 04:29:30 pm
still haven't attempted the 405....

i dunno, i need a home gym.... ppl think im crazy at my gym.... i got pinned a few times and ppl thought i was nuts cause i try so hard on power rack but only do light weight other exercises like its aerobics.....

you don't need a home gym .. though, a home gym is pretty powerful.

basically everything I said to maxent... in a nutshell, don't worry about anyone else. achieving substantial athletic transformations usually involves becoming more in touch with your animal nature, tune everyone out and let the emotions out, hit the pins & not care, grunt/yell whatever. forget those people, not sure why their opinion matters at all.

pc
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on January 13, 2018, 12:02:38 am
squat full

135 "
225 "
315 x 1, 1
385 x 1 (weak) not sure if i even went all the way down, struggled but made it out

front squat

135 "
225 "
275 x 1, 2
295 x 1, 1

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on January 14, 2018, 06:33:28 am
The way I barely managed to get 385lb squat, there probably would be 0 chance i could have gotten 405....

i think if i hadn't gotten 385 before in the past, i would have just gave up....

i guess i will focus on 365, being able to pause for 2-3 seconds or longer on 365 and easily getting it up for now.....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on January 15, 2018, 03:11:51 am
Posterior chain

some abs

squat

calfs

in 3 hours will go to train for 3 hours, probably burn a lot of kcals, but i need it, still around 215-220 weight  :pissed: :strong: :o ;D :D  :ibsquatting:

am starving right now, my choices are cereal or mcdonalds.... i'll prob just have some cereal....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on January 15, 2018, 09:15:51 am
have a lot of fat reserves....

full squat

135 x 1, 2, 6
225 x 1, 2 6
315 x 1, 1
365 x 1, 1
275 x 18  :personal-record: probably could have done more but was starting to see stars so had to stop, out of shape....

front squat

135 x 1, 2, 5
225 x 1, 2 5
275 x 1, 2
225 x 6

some other light weight stuff.....

130 min workout, tired a lot of fat reserves though...
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on January 20, 2018, 09:07:41 pm
squat full

135 x "
225 x "
315 x 1, 2
365 x 1
385 x 1 (weak)
315 x 6 x 2 could have went for another set, but wanted to do some other exercises.

Front squat

135 x "
225 x "
275 x 1
245 x 2

Some SL curls....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on January 26, 2018, 09:35:39 am
squat full

135 x "
225 x "
275 x 1, 3
325 x 1, 1
375 x 1
395 x 1  :personal-record: wasn't confident to pause, not a great rep
295 x 3, 12

front squat

135 x "
225 x "
275 x 1, 3
295 x 2  :personal-record:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on January 31, 2018, 10:13:49 am
Squat full

225 x 1, 3
275 x 1, 1
315 x 1, 1
365 x 1, 1
385 x 1
395 x 1

315 x 10  :personal-record: (went parallel on some of the reps)

Front squat

225 x 1, 1
275 x 1, 3
245 x 1

Felt good after 315 x 10, but 10 min later felt a bit dizzy and tired so skipped 245 x 8 FS
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on January 31, 2018, 10:28:05 am
getting close to that four plate squat...
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on February 02, 2018, 06:05:31 am
getting close to that four plate squat...

hopefully, but i have been gaining weight like the pie eating champion.... went from 215 to 225! cause i found out my scale was off by 5lb....


Last week finally did uppers first time in weeks..... some db press, few sets of supported dips, and light weight skull crusher, a bit of rows at medium weight.....

Yday--

SL vertical curls: 30 x 15, 40 x 10, 60 x 10, 80 x 5, 100 x 2 (tough) 50 x 8   going to really strengthen the hamstrings.....

hyper extensions: SL x 8 x 2, 45lb plate x 15 x 2

good amount of stretching, some tightness in groin, hips, etc from squatting i guess

some cardio x 20min.....



Today:

going to go do some more cardio, recover

I wonder if i do get down to 190-200lb.... will i be able to maintain 315 x 10? and 395 - 400 squat?

Also right knee is aching.... tip of knee cap..... can get it to go away if i massage quads but it always comes back..... sigh..... time for knee wraps? have never used em during squats...
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on February 03, 2018, 04:09:41 pm
squat full

225 x 1, 2
315 x 1, 2
365 x 1, 1
385 x 1 (Felt okay)

395 x 1 (narrower stance, pinned probably cause i lost 2 lb lately, i dunno)

Front squat

225 x 1, 2
275 x 1, 2
295 x 1

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on February 04, 2018, 08:42:45 pm
Squat full

225 x 1, 2
315 x 1, 1
365 x 1
385 x 1 (paused, almost pinned)

Front squat

225 x 1, 2

Some hypers and 10 min cardio
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on February 07, 2018, 08:37:34 pm
2/5

dl 135 x 6, 225 x 4 x 2

45 hyper bw x 15, 45lb x 10

sl hyper: bw x 8 x 2

bw lunges x 10 x 2

2/7

Squat

225 x 1, 2
315 x 1, 1
365 x 1
385 x 1
405 x 1, 1     :personal-record:  1st rep was quite strong, 2nd try very close to being pinned!



edit-- also did 315 x 10

FS

225 x 1, 2
275 x 2, 3
315 x 1  :personal-record:


Felt pretty strong today as I ate well lately and slept for 11 hours last night.

Very fat though; BW is now 225 lb. Need to start cutting /maintaining, other wise i will turn into power lifter blob and not a speed/vertical athlete.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: FP on February 07, 2018, 09:40:45 pm
 :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:
yeeeeeeeeeee
its been a long time coming, congrats on the huge milestone! Now for that 40" vertical...  :highfive:
 :ibjumping: :ibjumping:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on February 08, 2018, 02:58:50 pm
^ hopefully man, cause i have always jumped lower than what i should be svj, according to kelly baggets svj calc. ty

Recent 405 pr may not be totally authentic pr. Because i took 2 scoops of preworkout that contained caffeine, nitric oxide, creatine, etc etc the usual shit.

but i did do it 2 times.....

wonder if i cut i can maintain that!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on February 09, 2018, 03:01:42 pm
2/8

cardio, light work.... lost 2 lb....

2/9

sore today, going to take some pre workout and hit the gym soon, doubt i can replicate 405 today after losing 2lb lately...... we'll see

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on February 13, 2018, 12:43:29 am
2/12

still a bit sore from cardio (sprinting).... doing cardio at 225 lb is no joke for the joints.....

squt full

225 x 1, 2
315 x 1, 1
365 x 1, 1
385 x 1, 1 (felt kinda heavy)

225 x 3 + 35lb resist band
275 x 3 "
315 x 1 "
355 x 1, 1 "

Front squat

225 x 1, 1
225 x 4 + 35 lb resist band
275 x 1, 1
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on February 14, 2018, 02:32:15 am
2/13

squat full

225 x 1,2
315 x 1, 1
365 x 1, 1 pause 2 sec felt a bit hard

front squat

225 x 1, 2, 5
275 x 1

too many ppl at gym guys waiting for power rack, one guy wanted to do curls in btwn... couldn't work out.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on February 18, 2018, 06:40:42 pm
2/18

squt full

225 x 1, 2
315 x 1, 1
365 x 1, 1
405 x 1, 1 (pinned 2nd time sigh)

315 x 4

front squat

225 x 1, 1
225 x 3
135 x 3

didn't feel strong at all, got pinned 405, 1st time was weak too.....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on February 20, 2018, 01:49:05 am
2/19

squat full
225 x 1, 2
315 x 1, 1
365  1, 1
385 x 1, 1

315 x 4

front

225 x 1, 1
245 x 4

not a great workout

45 deg ext 1 leg x 12 x 2
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on February 20, 2018, 07:00:59 am
back to train some posterior chain.

not sure what happened but 405 seems to be a mental barrier for me.

Out 4 tries thus far, I've gotten pinned on at least one of em. There was another one where my spotter said he didn't help at all, but i think he may have helped 1-2 lb.

The best rep and most powerful was the 1st try several days ago. 2nd try was tough, 4th try few days ago i got pinned.... so close to ahving it but just a small lapse in concentration and i couldn't continue.

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on February 23, 2018, 11:07:06 am
did some squats last 2 sessions, did not record.

last session ended early as I tried a half front squat and felt pain in right knee cap. Right knee cap stopped causing me any discomfort until then.

sigh, have the energy to go hard but prob need to rest knee cap.....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on February 25, 2018, 10:56:22 am
why did I have to attempt a 225 lb half squat, fkin a. Now my knee patellar just feels strange when applying pressure. sigh.

Was on the verge of accomplishing 405 #5 - 8 and also beginning some 2x 8 315, or 3 x 8 315 routines. just a stupid set back.

did some uppers for once, 2 x 20 pushups, light rows, light shoulder.

sigh.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on February 28, 2018, 06:17:21 pm
squat full

225 x 1, 2, 2
315 x 1 ,1
365 x 1, 1
315 x 10
385 x 1

Front squat

135 x 7
225 x 1, 2, 4

DL

145 x 6

45 hyper

sl x 8 x 2

leg curls
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on March 02, 2018, 07:53:12 am
20 pc chicken nugget + medium pizza + snacks was yday's diet

UGHHHH
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on March 10, 2018, 07:36:32 am
2day ago:

sqt full

225 x 1, 2, 4
315 x 1, 1
385 x 1, 1
315 x 8

front

skipped

some post chain work

3day ago:

same squat routine, no 315 x 8 though

5 days ago:

same routin, but with 315 x 5

front: 135

225 x 1, 4


Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on March 11, 2018, 09:21:26 pm
why did I have to attempt a 225 lb half squat, fkin a. Now my knee patellar just feels strange when applying pressure. sigh.

Was on the verge of accomplishing 405 #5 - 8 and also beginning some 2x 8 315, or 3 x 8 315 routines. just a stupid set back.

did some uppers for once, 2 x 20 pushups, light rows, light shoulder.

sigh.

how did the half squat F you up? just reversing it at that angle, seems to cause problems?

halfs definitely need a break in period, transitioning at that joint angle is very different than full or quarter etc.

seems like you're good now from recent posts, hope so.



2/5

dl 135 x 6, 225 x 4 x 2

45 hyper bw x 15, 45lb x 10

sl hyper: bw x 8 x 2

bw lunges x 10 x 2

2/7

Squat

225 x 1, 2
315 x 1, 1
365 x 1
385 x 1
405 x 1, 1     :personal-record:  1st rep was quite strong, 2nd try very close to being pinned!

  • I accept membership invite to the 4 plate club!!


edit-- also did 315 x 10

FS

225 x 1, 2
275 x 2, 3
315 x 1  :personal-record:


Felt pretty strong today as I ate well lately and slept for 11 hours last night.

Very fat though; BW is now 225 lb. Need to start cutting /maintaining, other wise i will turn into power lifter blob and not a speed/vertical athlete.

uhhh.. a little late.. but,  :ibsquatting: :ibsquatting: :ibsquatting:

great stuff man. 4 plate squat club is no joke.

learn2use the PR thread for huge PR's, fu*k!!! hah. :ninja:

 :highfive:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on March 12, 2018, 05:43:25 am
Quote
how did the half squat F you up? just reversing it at that angle, seems to cause problems?

halfs definitely need a break in period, transitioning at that joint angle is very different than full or quarter etc.

seems like you're good now from recent posts, hope so.

Yeah the reversing at that angle. knee cap feels a bit tingling sometimes but i think it should be ok to sustain heavy full squats.....

thanks 405 is tough to repeat time after time..... i was pinned several times and completed several times......
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on March 12, 2018, 05:50:34 am
last night got about 25 min of training:

squat full

225 x 1, 2, 3
315 x 1
365 x 1

this morning will get in a good training, even though slept only 2 hrs. its okay, had long 5 hr nap yday.

i am super fat and need to do some high rep low weight exercises to burn some fat. Also i need to make my cardiovascular healthy. My heart rate and blood pressure is a bit high for my age.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on March 16, 2018, 08:55:30 pm
3/13

Squat full

225 x 1, 2
315 x 1, 1
365 x 1
385 x 1

3/15

225 x 1, 8
315 x 1, 1
365 x 1, 1
315 x 5

3/16

225 x 1, 8
315 x 1, 4
365 x 1
385 x 1

405 too tough for some reason, need to be well rested and feeling really good to get it.....

Need to start cutting some time, clearly i cannot gradually lower kcal and cut efficiently, so i have to just cut drastically in spurts.....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on March 17, 2018, 10:38:52 am
3/13

Squat full

225 x 1, 2
315 x 1, 1
365 x 1
385 x 1

3/15

225 x 1, 8
315 x 1, 1
365 x 1, 1
315 x 5

3/16

225 x 1, 8
315 x 1, 4
365 x 1
385 x 1

405 too tough for some reason, need to be well rested and feeling really good to get it.....

Need to start cutting some time, clearly i cannot gradually lower kcal and cut efficiently, so i have to just cut drastically in spurts.....

i dno. i like the slow approach. just look for a few things in your diet that are "useless" (sodas, sweets, some kind of useless junk) and cut it. it'll add up over a few weeks.

the slow approach is more of a "lifestyle nutrition switch".

but ya, spurts can help too.. having some lower calorie days out of nowhere can be good. fluctuations are usually powerful (with lifting, performance, nutrition, etc).

pc!!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on March 18, 2018, 05:41:04 pm
squat full

225 x 1, 2
315 x 1, 1
365 x 1, 1, 1

wow heavier 1 rep lifts are more draining than i thought.... last rep of 365 felt pretty hard actually....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on March 25, 2018, 01:58:49 am
been doing

225 x 1, 2
315 x 1, 1
365 x 1, 1
315 x 3, 3
275 x 5

every other day since last log

haven't front squatted due to collar bone ache, knee feels better, maybe because front squat causing knee problems....

not feeling great or energetic though, so no explosiveness to do 385+....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on March 29, 2018, 06:23:02 am
did cardio last few sessions....

325 x 5 didnt feel too bad after 30 min cardio's....

I may need to eat more clean carbs to fight hunger, i tend to be hungry a lot even though i dont have much arm and pec muscle.....

At least i can touch the backboard from stand still at 226 lb right now.... so i have still a 25 in SVJ.....

Need to removed 60 LB in the next 6 months..... not an easy task.... and still squat at least 385......
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on March 31, 2018, 01:20:26 pm
been doing every other day

225 x 1, 2
315 x 1, 1
365 x 1, 1
315 x 3, 3
275 x 5

and some super light uppers.....

also added 365 x 3 other day

felt okay.... preparing to do 405 soon again.... hopefully 415 after that and keep cutting.... not going to be easy....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on April 02, 2018, 03:00:38 am
i have my 405 lift on video somewhere, but here is my 385 lift.

my 2nd or 3rd 405 lift was ultra explosive. right now i can barely even lift 405. 385 is okay.

http://www.youtube.com/watch?v=Xf-kZq3pJho

this was in january, now i can do 385 on super narrow stance.

i think front squats is what is hurting my knee, now that i took it easy on front squats, my knee keeps feeling better.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on April 02, 2018, 01:16:20 pm
i have my 405 lift on video somewhere, but here is my 385 lift.

my 2nd or 3rd 405 lift was ultra explosive. right now i can barely even lift 405. 385 is okay.

http://www.youtube.com/watch?v=Xf-kZq3pJho

this was in january, now i can do 385 on super narrow stance.

i think front squats is what is hurting my knee, now that i took it easy on front squats, my knee keeps feeling better.

nice about knees feeling better.. and ya if you identify a movement that causes pain, DON'T DO IT! nice.



did cardio last few sessions....

325 x 5 didnt feel too bad after 30 min cardio's....

ya. there's a big misconception about doing cardio before lifting, ie that it'll make you weak etc. it serves as an incredibly good warmup.

Quote
I may need to eat more clean carbs to fight hunger, i tend to be hungry a lot even though i dont have much arm and pec muscle.....

if you catch yourself trying to "fight hunger" tho, that's a losing battle. Don't get hungry, too often. That really comes down to meal timing IMHO, ie figuring out when to eat your bigger meals & such, and when you can eat smaller snacks/meals, without getting "hungry". Getting hungry will just cause you to overeat/binge. For me, that's eating a small snack when i wakeup, small meal after my morning session, large lunch, and snack before bed. That keeps me from becoming hungry and overeating.

pc!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on April 06, 2018, 03:06:37 am
yeah i'm going to have to change to eating more during lunch instead of eating a lot at dinner and night time.....

my calorie intake is very irregular and really has too much salt and fats/carbs..... i really need to start figuring out a time saving way to get more fruits and veggies.

on a good note i think i am getting stronger still.....

385 on olympic stance is not too difficult.....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on April 12, 2018, 12:58:14 pm
I should get into sumo wrestling than striving to be speed/vertical athlete.

nobody can move me in the paint, like 300 lb 6'2 fat blobs can't get post position against me in the paint.

by the time i get down to 170 lb, i bet i'd be back at 315 squat again, lol.   ;D
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on April 22, 2018, 07:54:51 am
Sigh havent squatted heavy in weeks :(

tip of knee cap is achy! wtf.

i want to go all out and move some weight, but not sure what to do....

i guess i'm going to destroy my shoulders today for armswing which is needed in high vertical and running

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on April 24, 2018, 06:49:24 am
Going to go train.

No more narrow stance squats, right knee probably can't handle it....

Was able to almost do a super narrow full paused squat at 405lb..... sigh.

bw - 227 horrible, im goign to go on an unhealthy cut from now until September, to get down to about 165 lb, good lucky 65 lb cut in 5 months.....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on April 24, 2018, 09:01:17 am

bw - 227 horrible, im goign to go on an unhealthy cut from now until September, to get down to about 165 lb, good lucky 65 lb cut in 5 months.....

seems like a recipe for failure, man.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on April 24, 2018, 09:30:42 am

bw - 227 horrible, im goign to go on an unhealthy cut from now until September, to get down to about 165 lb, good lucky 65 lb cut in 5 months.....

seems like a recipe for failure, man.

Why? is it because it is unhealthy or unattainable? I can do it, i have good muscle and metabolism.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: FP on April 24, 2018, 03:02:21 pm

bw - 227 horrible, im goign to go on an unhealthy cut from now until September, to get down to about 165 lb, good lucky 65 lb cut in 5 months.....

seems like a recipe for failure, man.

Why? is it because it is unhealthy or unattainable? I can do it, i have good muscle and metabolism.

because it is an extreme goal. speaking as someone who is arrogant and impatient i frequently set possible but very difficult goals and what happens is im just putting a ton of pressure on myself. in a few weeks when you are struggling, you will remember how far away from your goal you still are and how you have never done something like this before and that might be overwhelming and you could possibly revert back to your old habits

if you want to really form a solid cutting habit, you cant make drastic changes. i would start with smaller weekly habits like dropping caloric intake by x lbs, limiting binge eating to y times a week etc (i dont know your habits.) very gradual progression is how you form good habits
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on April 25, 2018, 02:31:10 am
it really sucks that i haven't lifted too heavy for awhile.

would be great if i could lift super heavy while cutting
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on April 26, 2018, 07:37:05 am
BW 223
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on May 01, 2018, 02:36:15 am
365 x 1, 2  wider stance now to protect knees

bw 222
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on May 01, 2018, 12:51:34 pm
FP said it, but that goes extra for dieting, which is hard even done carefully and well. and i mean, you literally said "unhealthy." it's not that there's never a place for a rapid cut, but 2 pounds a week for 20 straight weeks seems unrealistic. and because it's unrealistic, once you get off track you'll beat yourself up and go off the wagon altogether.

might be better to start with a more modest, more immediate goal.

ETA: bodyrecomposition.com is a great place to look for free resources and books, e.g. https://store.bodyrecomposition.com/product/rapid-fat-loss-handbook/
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on May 18, 2018, 08:17:17 pm
^ yeah it is a bit extreme my goal... oh well

221 lb

didnt squat for almost 2 weeks, good break i guess

135 x 10
225 x 3, 4
315 x 1, 3
365 x 1, 1

back felt a bit weak on 365.....

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on May 27, 2018, 12:45:13 am
225 x 15

135 x 10

135 x 5

fs

135 x 5
225 x 1
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: FP on May 27, 2018, 05:05:58 pm
225 x 15

135 x 10

135 x 5

fs

135 x 5
225 x 1

hows the diet going?
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on May 29, 2018, 02:27:22 am
its not great, always letting the produce go bad being lazy to prepare it.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on May 29, 2018, 09:07:25 am
135 x 1, 6
225 x 1, 4
315 x 1, 3
365 x 1
315 x 7

fs

135 x 1, 3
225 x 1, 3
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on May 30, 2018, 09:51:53 am
BW- 222.5

20 min interval runs/sprints, wow it uses up a lot of energy
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on June 05, 2018, 06:30:57 am
6/3

squat full

135 x 1,5
225 x 1,3
315 x 1,2
365 x 1,2

6/5

FS

225 x 1

Should not have done that, something felt awkward in knee like 3 hrs later....

BW- 221
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on June 08, 2018, 08:48:11 pm
315 x 1, 1, pause 2 sec speed

222 weight still

haven't been able to have a good session of heavy or volume due to knee cap discomfort (tendinitis?)
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on June 09, 2018, 07:33:38 pm
365 x 1, 1
315 x 1
225 x 2
135 x 3

knee still has a little tendinitis.... or knee cap pain/discomfort sometimes.... not sure what it is

really want to put in a 315 x 8 x 3 sessions some time.... but knee....

or a 345 x 5 x 3 session would be nice....

or a 405 x 1, 1 session would be nice....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on June 14, 2018, 11:01:44 am
It's been a year and half of decent volume of weights every week training the quads, hamstrings, glutes, and spinal erector/lowerback, and calves.

Now is the time to cut. the way i went about this isn't efficient but nobody's perfect.

Will be cutting a good amount calories and changing up diet.... hopefully i don't lose too much strength, if any.

I probably can't do 405 anymore, simply because lack of focus and motivation, but i think thru better training i can still attain 405 and cut to below 200 in the next 60-70 days.

current weight is 220
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on June 14, 2018, 12:25:21 pm
It's been a year and half of decent volume of weights every week training the quads, hamstrings, glutes, and spinal erector/lowerback, and calves.

Now is the time to cut. the way i went about this isn't efficient but nobody's perfect.

Will be cutting a good amount calories and changing up diet.... hopefully i don't lose too much strength, if any.

I probably can't do 405 anymore, simply because lack of focus and motivation, but i think thru better training i can still attain 405 and cut to below 200 in the next 60-70 days.

current weight is 220

yup, nobody's perfect. it's a learning process that's for sure.

IMHO tho, dietary changes are most effective when it's easy/enjoyable and consistent. So, cleaning up diet by cutting things out slowly is how I like to do it. Big drastic cuts can cause big drops in water weight etc, and who knows maybe more lean/fat tissue but, I personally advise not to cause too much shock (jumping in too hard), because it's easy to rebound out of it.

I list my diet every day .. just briefly, nothing too comprehensive. I think it helps alot. I remember you were listing it, and it had lots of stuff in there that added a ton of calories. Might be good to get back to logging it, at least for this big lean up phase.

I also wouldn't worry about 405 if you are cutting calories. I'd focus more on maintaining as much strength as possible in the ~10RM range, while also hitting some relaxed heavy singles occasionally etc. Singles hit the cns harder, higher rep ranges help with keeping on the lean mass & tax the CNS less. Don't want to crush your CNS when bodyweight is fluctuating downward, IMHO. Be "gentle with training", but hit it hard when you feel great. Let your body/brain give you the signal and take advantage of it when you get it.

pc!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on June 22, 2018, 03:45:42 am
ya ty,

knee cap soreness prevents me from lifting heavy lately.... it sucks... or else id be testing 400 a lot.... or 315 x 12 - 15 reps....

i might just do that today.... not sure why i get knee cap slight pain.... sometimes, especially if i lean forward more on my squat.... so i can do too much front squatting now
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on June 22, 2018, 03:48:45 am
so i played bball the other day.... full court..... my shins felt like someone hitting it with a baton every step i took towards end of game.....

won't be doing that shit no more.... until i get to sub 200....

on a good note i put the move on defender as he didnt expect a 222lb fatty to have some kind of burst of speed
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on July 08, 2018, 04:35:17 am
135x5,10,10

225x2,10

315x2,3

2
365x1

275x12

bw 219
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on July 15, 2018, 04:10:08 am
135 x 3, 6, 6

225 x 2, 3, 3

315 x 1, 3

225 x 10

135 x 10

SL 45 degree ext x 12 x 2

BW- 220, still ahve a lot of fluids

some 10lb arm swings that does slgihtly hit the shoulders
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on July 27, 2018, 12:44:41 am
Its not good to lose water weight fast then try to lift heavy.... my back started cramping and twitching with extreme pain in the middle of my lift but good thing i wasn't descending yet.

got better in 2 days and i ate a lot

next session:

385x 1 was not too hard....

315 x 5

225 x 6

135 x 10

365 x 1


i may have a muscle imbalance where i favor my right knee as it gets some aches in the middle of knee cap, not sure why....

BW - 222 still..... haven't really lost much weight at all....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on August 03, 2018, 12:41:58 pm
Not a whole lot of progress lately....

will probably lose vertical jump race to acole unless we both jump lower and that might make it a tie?

at least i dont have to buy him dinner cause we canceled that bet....

unless i can increase my vertical by 11 inches in the next 28 days.....?
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on August 03, 2018, 09:19:11 pm
Not a whole lot of progress lately....

will probably lose vertical jump race to acole unless we both jump lower and that might make it a tie?

at least i dont have to buy him dinner cause we canceled that bet....

unless i can increase my vertical by 11 inches in the next 28 days.....?

if you lose, buy acole dinner just on the principle of having lost a bet, to drive you to never lose a bet again. :ninja:

small consistent attention to detail is where these things are won, IMHO.

anyway it's not over yet. :headbang: :ibjumping:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: AGC on August 04, 2018, 03:52:44 am
Not a whole lot of progress lately....

will probably lose vertical jump race to acole unless we both jump lower and that might make it a tie?

at least i dont have to buy him dinner cause we canceled that bet....

unless i can increase my vertical by 11 inches in the next 28 days.....?

I'm not surprised you haven't had much progress, because you don't seem to do any jumping (unless you aren't logging it). Just lifting heavy isn't going to cut it, especially if you're overweight too.

(If it's any motivation, I've had a rough last two months with heaps of non-training-related interruptions...and you have all of August and September - we said 1st of October).
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on August 04, 2018, 10:44:36 pm
oh it's october 1st, thats 2 months...  :trolldance:   maybe i can make some progress.... my knee is feeling better and better and may have pinpointed the issue lately.....

yeah life is tough to train right, eat right, live right, etc all at the same time....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on August 08, 2018, 01:08:16 pm
225 x 17, was a good lift felt good, was almost out of breath but legs felt fine....

315 x 1, 2

135 x 5, 10


played some basketball with a group of guys.... nothing worse than a bad player who thinks they are good, ordering you around on the court before they even seen u play.... smh.... ppl like this are just shameless in life imo
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on August 12, 2018, 02:37:41 pm
go flu, unbelievable..... all winter long did not ever wear a coat in sub 0 weather, but mid summer get flu from who knows wtf.....

sleep and eat.... what else is there to do..... i guess i might go train later but don want to get other ppl sick....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on August 16, 2018, 02:14:33 am
losing a bit of weight now, for me obviously the #1 factor to losing fat/weight is cutting down diet.

Probably lost a good 1.5 lb of fat in last week, however, sleep is a factor when i cut down on diet, i definitely don't sleep as well....

I've probably had about 2 beers the last 3 years, but have had about 2-3 drinks 3x a week the last 2 weeks.... definitely not a good sign to be drinking like that and looking to limit drinking to 1 or 2 beers a week at the MOST.

BW is still 219-220, but not too indictive of where i'm at, because I am always well hydrated, but i do look slightly slimmer.

315 x 1, 2, felt a bit hard, probably because I have been doing 30 min of cardio 2 times a week in the form of bball and also cutting down diet a bit

225 x 12

135 x 10,

225 x 1

135 x 2, 5

a bit of shoulder standing press.

the knee extension machine has really helped me get knee pain down a bit..... by strengthening the tip of the quads, seems to help with knee cap discomfort that i get sometimes on landing from jumps and squats.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: FP on August 16, 2018, 10:51:20 pm
Nice! So I remember you posting about drug issues in the past and this leads me to believe that you are sonething of a dopamine-dominant fix seeker.I know I am sort of in that vein, because I have had drug and video game addiction problems in the past and when my life gets dull I tend to seek compulsive rewards - poor eating, internet binges, my personality changes a little bit etc.

So my point is maybe you need some kind of pick-me-up every so often. Whether that comes out in the form of poor eating or PR seeking squats. Maybe a few beers a week is better in the long run than other less desirable habits.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on August 17, 2018, 08:51:00 am
heh yeah, i consider thc cannabis to be a drug and tho it is legal now, im happy i have no interest in it.... its negatives far outweigh its positives for normal human beings, imo.

ran stair cases 8 stories 3x.... was a great cardio and also helps explosiveness a bit

SL leg curl: 40lb x 20, 100 x 3 x 2, 120 x 2 x 2

standing calf raises, 80 lb x 10 x 2....

i don't want to get such fat calves so i am switching from seated calf raise to standing, don't want soleus to get too wide....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on August 19, 2018, 10:26:30 am
Question: in the end, how much of this refusal to do much uppers going to help my speed and vertical?

basically the only uppers i do is light back 1 x week and 2x a week some arm swings with 5-10lb mimicking SVJ and sprinting....

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on August 26, 2018, 02:58:01 pm
last week consisted of:

mainly 135 x 5, 8 as warmup

225 x 1, 3, 5, 8

315 x 1, 2

355 x 1, 1

3 times last week.

man, 355 is feeling tough, even though i only lost 3 lb.... @ 218 lb

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on August 26, 2018, 11:16:40 pm
Question: in the end, how much of this refusal to do much uppers going to help my speed and vertical?

not nearly as much as losing weight and getting leaner. upper body strength can't hurt but it's not what's holding you back at the moment.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: FP on August 27, 2018, 03:33:36 pm
I believe upper body is more important for speed than people realize. My shoulder undulation is crazy when I try to hit my optimal acceleration technique, which I think is almost definitely related to proportionally weaker upper than lower body.

As far as vertical, I remember seeing a study that tested jumps with and without arm swing and the difference wasn't too big, something like 10%. But what the study doesn't account for is that no one jumps without arm swing and jumping in that was modifies mechanics, so the real contribution might be bigger.

If you do train uppers and focus only on strength > hypertrophy im sure you could only benefit. You can have a ludictously strong upper body and not look big at all.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on August 31, 2018, 11:37:56 pm
^ maybe for > 6'1 people, shorter people under 5'10 easily get bulky i think

365 x 1 was okay, didnt pause too long at bottom

315 x 1

225 x 5

135 x 6

225 x 5


some other lifts light weight

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on September 01, 2018, 10:55:14 am
arm swing 'explosiveness' is important, not necessarily upper body "strength" (ie how much you bench etc). if something makes your arm swing more powerful, then it's probably worth it.

for me, that was simply:
- pullup variations & dips/pushups for general upper strength
- plate swings for overloading arm swing (explosive strength)
- sprints/jumping (explosiveness without fatigue)
- multi-response double leg bounds/tuck jumps etc (for explosiveness, with fatigue)

the last variation works very well: high rep explosive tuck jumps or double leg bounds etc, will really crush your shoulders/traps/lats/pecs etc, and it does so in a motion very specific to svj/rvj (double arm swing) - it's very intense though. if i were to do that stuff nowadays, i'd do it on grass instead of bball court/sidewalks etc hehe. can't just rush into it either, also have to be injury free for intense reactive work, lean body composition definitely helps reduce risk.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: FP on September 01, 2018, 05:25:49 pm
^ maybe for > 6'1 people, shorter people under 5'10 easily get bulky i think

365 x 1 was okay, didnt pause too long at bottom

315 x 1

225 x 5

135 x 6

225 x 5


some other lifts light weight

Hmm, that's a decent point. Some people just tack on muscle easily. But I'm sure if you made a point to take extra long rests and use <5RM weights (after an introductory block so you don't get injured), you probably wouldn't add much mass. Mixing in dynamics might be good as well, something like Westside method alternating high strength/dynamic days except cutting out any hypertrophy assistance.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on October 04, 2018, 02:59:56 am
315 x 3, 365 x 2, not too hard...... didn't lose too much strength after 3 weeks off.....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on October 12, 2018, 05:40:21 am
Dec 31, will see if I can get down to 190lb by than and maintain 365-405 squat, hopefully at least 365......

As weather is fall now, more time indoors, more food, sometimes drinking and watching tv is a temptation....

2 days ago:

135 x 3, 5, 8

225 x 1, 3, 15

315 x 1, 3

FS 135 x 4

haven't really done FS much, it can really be TAXING on the knees....

I remember when I PR FS for 315..... that wwhen I was strongest, but knees started aching when I used to do 3-4 sets of FS.....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: Mutumbo000 on October 15, 2018, 06:45:01 am
How's your 40 yard dash going?
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on October 15, 2018, 10:34:07 am
How's your 40 yard dash going?

Havent tested, but i've sprinted at least 2-3 times a month in the last year. Im quite sure i'm faster than regular people that don't take vertical/sprinting serious.... like on a full court dash or breakway i am faster than them....

Oct 13:

135 x 3, 8

225 x 3, 8

315 x 1, 2

365 x 1 (full pause 2 sec) back felt a bit weak.

Weight 217.

I may have done 225 x 18  two session earlier in a workout but i don't recall..... that was helpful
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on November 05, 2018, 01:19:16 pm
11/1

135 x 1, 2, 8, 25 (this is a good workout) and obv PR as ive never attempted 25 reps of 135

225 x 1, 4

11/4

135 x 1, 8

225 x 1, 2, 15


very out of shape..... shoulders sore for some reason, not much exercise either, upper back sore too, from inactivity and sitting though.

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on November 13, 2018, 03:36:01 am
135 x 8, 8

225 x 5, 5

315 x 1, 2

meh gotta train some time....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on November 16, 2018, 08:36:58 am
135 x 1, 5

225 x 1, 8

275 x 1, 3

335 x 1, 2

275 x 1, 8

FS

135 x 3

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 16, 2018, 06:20:00 pm
Been squatting only 6 - 7 times a month lately.

The routine is for lighter day:

135 x 1, 3, 10   for warm up

225 x 1, 2, 5

315 x 1, 2, 4

Heavier day:

135 x 1, 3, 10   for warm up

225 x 1, 2, 5

315 x 1, 2, 6

365 x 1


Front squat: 135 x 1, 5

225 x 1


And that's about it. This is pretty much maintenance that I'm doing. Hopefully I will go super heavy and super hi volume soon.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on January 13, 2019, 03:11:36 am
Just been going to the gym once or twice a week and getting some weights in, nothing too serious..... did 365 x 1 few weeks ago, that was about it...
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on February 22, 2019, 07:59:01 am
I quit pursuing 40" SVJ and 44in RVJ.

Too old, too much work!  :trollface:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on February 23, 2019, 07:27:59 am
I quit pursuing 40" SVJ and 44in RVJ.

Too old, too much work!  :trollface:

lol.

all good. being honest with yourself is tough but respectable.

probably a good idea to keep doing something tho, just for the health side of things. ie have fun/stay healthy.

pc!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on April 13, 2019, 01:29:25 pm
lifted a few times a month of squt only....


135 x 5, 5, 10

225 x 2, 5

that was it

did 225 x 12 yday

was a bit sore from that
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on May 14, 2019, 08:46:07 pm
SL BW elevated lunges : 25 x 3

sprinting outside, bad for knees imo if too heavy...


Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on May 24, 2019, 03:39:42 am
So now I must shift my goals. I don't have the dedication to give myself a chance at 40, 44, 40.... not embarassed by it but also upset.

Now back to reality, I'm going to try to get myself below 20% BF via a combination of weight and interval training.... and go from there...
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on May 28, 2019, 06:43:55 pm
Now back to reality, I'm going to try to get myself below 20% BF via a combination of weight and interval training.... and go from there...

that's a great goal change. alot branches off of just getting leaner & in better shape.

 :headbang:

 :ibrunning:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on May 30, 2019, 05:20:58 am
Now back to reality, I'm going to try to get myself below 20% BF via a combination of weight and interval training.... and go from there...

that's a great goal change. alot branches off of just getting leaner & in better shape.

 :headbang:

 :ibrunning:


Yeah it's just really hard for me to cut the right way by just steadily lowering calories while maintaining same routine. cause at some point you start to fear injury when it gets so hard to maintain and then I just lose focus and movitvation
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on June 13, 2019, 06:23:34 am
if you're fearing injury, you're doing the wrong routine.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on June 13, 2019, 06:21:35 pm
i can get flexible quite easily and avoid injuries at least catastrophic with just squat and some jumps. its when u play a lot of contact sports that injury ocur
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on June 14, 2019, 11:14:19 pm
i can get flexible quite easily and avoid injuries at least catastrophic with just squat and some jumps. its when u play a lot of contact sports that injury ocur

yeah contact sports suck :/
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on June 19, 2019, 02:20:57 pm
haven't done strength training in 1.5 months. weight dropped by almost 10 lb which happens when no strength training and not get much protein + cal. will start with 135 x 10 x 3 as warm up

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on June 28, 2019, 04:31:28 pm
135 x 5, 10

185 x 3, 2

285 x 1, 1



285 was actually hard, pretty hard on the hamstring and glutes, quads felt fine.


1st few times squtting again in 2 months not bad. can see myself getting back to high 300s very fast.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on October 03, 2019, 07:49:50 am
Body weight: 193....... down 20~ from 6 months ago

work schedule and cutting food!

max squat dropped by 75 lb but its okay, cause i didnt train much.

1x per week training now. vertical increase by 2-3 inches, both running and standing. Actually my standing is about 1 in worse than rvj. Time to get reactive?
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on November 07, 2019, 02:06:33 am
315 x 1 .... PINNED narrow stance

225 x 3 ok

bw 191

gotten pretty weak from only training 3x in 1 month and only last session was tougher.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on November 24, 2019, 04:33:53 pm
135 x 3 x 3

225 x 5 x 2

front squat

135 x 1 x 3

225 x 4 x 2


Very interesting note-- after losing about 40 lb in 6 months and losing a lot of strength ... mainly cardio, light weights etc, it seems like FRONT SQUAT is almost easier than BS.

Maybe because some muscle and structure change from weight loss and release of myofascial muscle tension.....

so weight is at 185lb now from 225..... but max squat is like 305 now .....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on November 28, 2019, 01:51:43 pm
it seems like a lot of my strength is either LOST or DIVERTED now that i am more flexible and myofascial and better shape now.

and i mean A LOT OF STRENGTH. my svj has actually gone down a bit but thats because I can't seem to get good leverage like I used to on a SVJ. my old SVJ form where i use a lot of lower back and hip doesn't work so well and i have lower back issues if i use that much leverage.

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 06, 2019, 01:53:11 pm
i cannot do heavy full paused back squats anymore.... due to weight loss, structural slight change, and loss of padding from the groove on upper back.

FS works fine but is there a good replacement for full back oly squats for now before i figure out what is the issue?


Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: CoolColJ on December 06, 2019, 07:53:54 pm
could try a slightly lower bar placement

there is quite a range from high bar to low bar

https://www.facebook.com/watch/?v=10155983251348714


http://www.youtube.com/watch?v=20ZY1zAUS2E
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 07, 2019, 11:36:14 pm
bs

135 x 5 x 2
185 x 5
235 x 1

fs

135 x 5 x 2
185 x 3 x 2
235 x 1

a bit of triceps


Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on December 08, 2019, 01:33:17 am
damn you lost 40 lb in 6 mo? keeping it off still?

gj! :headbang: :goodjobbro:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 08, 2019, 12:51:42 pm
damn you lost 40 lb in 6 mo? keeping it off still?

gj! :headbang: :goodjobbro:

hehe yes! 40 lb from my fattest point of bulking and over-eating. But my strength also went down from 405 to like 305 now. It's fluctuating from 185-190 now.

my advice to those are obviously keep sugar intake to like 1 or 2 days of the week.... like cake, dessert, drinks. do that once or twice a week at most. green tea, spices, herbs are good for food and additions. caffeine is good but be careful. And then just live life, if u worry about ur weight too much itll be harder to lose it.





Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 08, 2019, 12:56:16 pm
12/8

pre-workout tea and relaxation right now.

the plan is to go heavy today! might be a bit painful but its okay. I know i just did medium level lifting yesterday but i feel okay.

And in the past I've done b2b2b days of heavy squating before so my body should be able to handle it.

Please chime in if you feel this b2b lifting day is detrimental to progress. Thank you.



275 x 1 fs = pinned! stomach or back gave out midway.......

135 x 5, 225 x 1, 225 x 1, 185 x 1, 195 x 3

same with back squat.

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: CoolColJ on December 10, 2019, 02:32:56 am
i cannot do heavy full paused back squats anymore.... due to weight loss, structural slight change, and loss of padding from the groove on upper back.

FS works fine but is there a good replacement for full back oly squats for now before i figure out what is the issue?

Also Safety squat bar - unless you train at a powerlifting type gym you will need to buy one for your home gym

I'm actually thinking about getting one... nice pads for shoulder, and you can squat more upright

(https://garagegymlab.com/wp-content/uploads/2017/12/SafetySquat_opt.jpg)

http://www.youtube.com/watch?v=b2jmZyptN64
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 10, 2019, 02:06:21 pm
^Interesting thanks. also what do u guys do when the front squat bar rests on your collar bone shit hurts....


12/9

FS 275 x 1 = PINNED!

225 X 3, 1

185 X 3, 1, 1

135 X 3, 5

BS '' similar routine but didnt keep track. Definitely didnt get pinned at 275 bs lol.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: seifullaah73 on December 10, 2019, 04:36:37 pm
^Interesting thanks. also what do u guys do when the front squat bar rests on your collar bone shit hurts....


12/9

FS 275 x 1 = PINNED!

225 X 3, 1

185 X 3, 1, 1

135 X 3, 5

BS '' similar routine but didnt keep track. Definitely didnt get pinned at 275 bs lol.

It shouldn't be resting on your collar bone, when you lift your elbows up, the front lats they stick out and majority of the bar should be on that taking most of the slack off the collar bone.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: CoolColJ on December 10, 2019, 06:11:51 pm
^ front delts you mean :)

High elbows and inwards

can always wrap a towel around the bar
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 10, 2019, 07:20:21 pm
Took a knee to the quads like a charlie horse, but i have lots of muscle there. its a bit tender and slightly painful right now. I can still jump and run feeling some tenderness there.

Am I okay to go for a bball game tomorrow?
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 12, 2019, 08:45:08 pm
Quads feel alright now still slight pain/discomfort on quick movement but able to tolerate for sure.

Will wait until Monday to lift. Cardio and some interval training for now.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: seifullaah73 on December 13, 2019, 04:50:21 am
^ front delts you mean :)

High elbows and inwards

can always wrap a towel around the bar

Oops. Yes that's what I meant
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 15, 2019, 12:38:39 am
Front squat:

135 x 1, 3, 5
225 x 1, 1
245 x 1, 2

Back squat:

''
225 x 1, 8
245 x 1, 5

BW -- 185

30 minutes of bball, as always, didn't plan on it.

some light ab work.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 16, 2019, 10:07:10 pm
need to do more cardio to reduce bf %.

bike or swim probably best. plyo metrics = competitvie bball games, but might be running too long if its 1hr or longer....

tbh im just going for a 33-40in rvj for now... 40 in svj hinders with bball training and ill keep it less grueling....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: CoolColJ on December 17, 2019, 07:03:29 am
Another option for high bar squats, Manta Ray squat attachment, but TBH you could just wrap a towel around the bar and get the same effect, with the bar sitting higher on the body

(https://www.greatlifefitness.com/images/products/dumbbells-plates-bars-handles/bars/Manta-Ray-Squat-Bar-Attachment-for-Neck-Comfort-and-Protection-1449691827.jpg)
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 22, 2019, 05:04:00 am
3 hrs of bball last week slightly tough on knees but its okay.

225 x 2 fs

135 x 5 fs

bs 225 x 5

some calf and 1/4 squat

and resistance band +15lb


weight 185 lb


(https://i.gyazo.com/8f153a53fac3b346179fae99d2090368.png)

jump shot got up there for this one with good form but hard on knees the fadeaway because must land on 1 foot.....




Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 22, 2019, 05:13:00 am
bad quality but this was a 3pt line gather to the hoop while tired... not very reactive yet but feel strong .....

looking to get bouncy..... bball might not be best ploymetrics

(https://gyazo.com/20f9b89e2cdebb9ed42736f363139ed3.gif)
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on December 23, 2019, 12:12:57 am
nice nice. lookin sm00v.

for bball, if you want to use it as "plyometrics", you have to treat it more as such: ie, bigger rest intervals, more explosive movements during your drills etc. can be hard with a ball though, if that becomes your weak spot, limiting your explosiveness during the drills.

it becomes less "basketball specific" in terms of conditioning, but it can work pretty well for building more reactive strength imho.

it'll never match multi response reaction drills such as repetitive tuck jumps, hurdle jumps, pogos, depth jumps etc.. but, it can build some decent reactivity.

dno my 2cents on it. when you really ramp up the intensity of dribbling, change of direction drills, explosive moves to the basket etc, it can tired you out crazy quick.

pc!

Another option for high bar squats, Manta Ray squat attachment, but TBH you could just wrap a towel around the bar and get the same effect, with the bar sitting higher on the body

(https://www.greatlifefitness.com/images/products/dumbbells-plates-bars-handles/bars/Manta-Ray-Squat-Bar-Attachment-for-Neck-Comfort-and-Protection-1449691827.jpg)

manta ray not gonna help u build a sexy shelf tho :ninja: :ninja: :ninja:

body seems to respond kinda fast to putting some extra meat up there when it's got a bar on it a few times per week. tho i have nothing to back that up :ninja: :ninja: :ninja:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 23, 2019, 08:07:28 pm
Thanks yes i realizing bball is not great for reactivity as good as good plyometrics. Im still too fat for plyometrics and bball 4 that matter imo but it took me literally 5 years to prepare to lose some weight.

ill try to get down to 170-175 but im at 188 now.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 23, 2019, 08:19:38 pm
So i have been lifting sometimes right after strenuous cardio.

In fact the last 3 lifting sessions i've posted were AFTER intense cardio....

not sure how affective that is. will try to lift heavy when well rested sometime.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on December 23, 2019, 10:17:55 pm
So i have been lifting sometimes right after strenuous cardio.

In fact the last 3 lifting sessions i've posted were AFTER intense cardio....

not sure how affective that is. will try to lift heavy when well rested sometime.

lifting after strenuous cardio can still maintain or build strength, but you're drained so it's not going to be as effective as lifting "fresh" (after warmup/reactive work etc). but that's fine also, sometimes you just have to get it in.

pc!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 24, 2019, 03:43:33 am
hmmm... im waiting on a good time to get a lift + light plyo's session....

700 mg of caffeine per day not good. 200 in the morning, 200 afternoon, 200 at night.....

looking to stop for 2 weeks or a month .......

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on December 28, 2019, 10:29:31 am
295 x 2
275 x 2
235 x 5
185 x 5
135 x 6

fs

235 x 2
185 x 2
135 x 4


Too many people nowadays looking to start a conversation with you at the gym. It's really not cool when you are busy and then they get offended.... shake my head. even when you are wearing headphones.....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on January 02, 2020, 09:31:50 am
315 x 1, 1  did not get pinned this time but was a bit afraid to pause
225 x 1, 5,5
135

fs

245 x 1, 1
225 x 1
135x 3


some foot work and standing jumps x 3

bw 184
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on January 04, 2020, 10:38:19 pm
seems like my training has been more geared towards speed than vertical.

225 x 2, 5

fs

225 x 1, 2

calf raises

45 plate x 10, 70 lb x 10

not trying to go too hard on calves
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on January 06, 2020, 03:22:05 am
weight actually 188 not 184.

FS

225 x 1, 1
135 x 3

BS

225 x 1, 3
135 x 5

Just some warmup before 20 minutes of bball and some light plyos.

Going to need to spend much more time on myofascial release and stretching.

Seems like HALF of speed and power depends on release of muscle tensions. Recently having hip area tightness goign away which is helping. Literally took several weeks of massage to take care of hip tightness which most speed athletes i'm sure have it, its not easy to fix....

Hamstring tightness is another issue that i had resolved few years ago but now is getting bad.... Working on that now.

Will definitely need to try to max out this week hopefully Wednesday or Thursday.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on February 11, 2020, 12:32:54 am
the days of olympic squats are over now....


can't seem to do it without knees feeling a popping or buckling sound.

can only do half squats light weights for some reason :(
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: CoolColJ on February 11, 2020, 04:49:54 am
time to hammer the soft tissue work, speaking from experience
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on February 11, 2020, 10:42:14 pm
time to hammer the soft tissue work, speaking from experience

Yep definitely. Which muscles for you? obviously the IT band for me specifically ilium....

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: CoolColJ on February 12, 2020, 02:49:57 am
time to hammer the soft tissue work, speaking from experience

Yep definitely. Which muscles for you? obviously the IT band for me specifically ilium....

all of them pretty much in lower body, and stretch
But outer quad, glutes, piriformis and adductors are the most important

elite performance and training goals require the same level of maintenance... especially as you get older.

if you don't want to do this stuff, then it's time to scale back
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on February 18, 2020, 03:16:49 am
Recent-

135 x 5, 8

225 x 3, 5

315 x 1, 1  no pause but made depth almost pinned.

shoulder work with standing db
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: Mutumbo000 on February 18, 2020, 07:23:57 am
Recent-

135 x 5, 8

225 x 3, 5

315 x 1, 1  no pause but made depth almost pinned.

shoulder work with standing db

What's your bodyweight now?
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on February 20, 2020, 05:20:28 am
188 lb about the same the last month or so.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on February 22, 2020, 09:30:39 pm
Feb 22--

the 1st time in about 2-3 months ive put in more significant work:

135lb --- warm up

185 lb -- x 1, 3, 8    front squat: x 1, x2, x4

225 lb -- x 1, 3, 6    front squat: x 1, 2

245 lb -- x 1, 3, 4     front squat: x 1

275 lb -- x 7   <----- haven't done this heavy with this much volume in awhile

was not strong enough or as loose as i like to go full bottom and pause, but made depth.


BW -- 187

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on March 01, 2020, 03:05:59 pm
2/29

warmup with 135 lb.....

225 x 10

275 x 4

315 x 1, quit in the middle because knee felt a bit achy....

fs

225 x 1, 4


bw 184


Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on March 05, 2020, 12:42:35 am
I feel like i may be able to run a sub 5 sec 40 yrd dash soon.....

bw at 179 right now......


yesterday i was able to manage 315 x 1, with a full pause at bottom, and afterwards sort of tweaked my hamstring....

but i am starting to feel a bit explosive now....

what is in my advantage is that i have a VERY thin bone structure..... and i gain muscle and fat VERY easily
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on March 10, 2020, 07:13:22 pm
I'm not going to lie. Now that cannabis is de-criminalized.

I smoke and use a lot of weed and cannabis. almost 1/4 of my salary goes to my herbs.

It has its benefits imo IF you don't work a heavy schedule. But if you work a tough schedule and you train, DO NOT SMOKE WEED at all or too often or use too much THC edibles.

If you don't work a tough schedule, cannabis could be an athletes DREAM especially edibles.

Here is why it literally allows u to sleep and recover so well when u consume the right strain and amounts...... im 35 now and i could literally train and play competitive bball everyday and get great rest and almost never feel sore.....

but even in my 20s when i didnt consume cannabis as much or at all and tried this same type of lifestyle of training +bball would feel quite tired and could not maintain..... however cannabis can cause mental fluctuations and such...... based on research

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on March 12, 2020, 08:49:23 am
BW - 179...........

315 x 1, not much pause, a quick yell helped me not get pinned

135 x 5

225 x 1, 1

fs 135 x 1

225 x 1

hamstring still slightly hurt too....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on March 16, 2020, 10:18:56 am
it feels weird just walking into the gym knowing how dirty it is, especially the one near me.....

but i gotta train as that is a big part of life 4 me....

hopefully i didnt get the coronavirus lol.... even though i wiped down a lot of the plates and such.....

315 x 1, almost pinned again, but SOMEHOW managed lol

225 x 4

135 x 10

front squat:

225 x 3


some standing calf raises..... and some light weight shoulder work....

bw 179
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on March 19, 2020, 11:35:00 am
3/18

plyo metrics ...... single leg jumps x 10, 2 leg forward hops x 5,  20m sprints x 10.....

some upper body work like pushup and shoulder press, light weight.....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on March 21, 2020, 03:35:12 pm
have not focused on plyos all my life and wondering if doing plyos now is not too affective for power and vertical......

found a weight power rack at friends home gym so that is good.....

so my question is should i continue to focus on strength gain or plyos?
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on April 02, 2020, 03:16:22 am
Found a place to train during this lockdown!

135 x 2, 5
185 x 5, 5

knees feel ackward as muscle tight spots in quad/hips somewhere, probably very deep.

deadlift

135 x 5, 8



uppers neglected for awhile:

25lb x 10 shoulder press with DB's

pushup x 20 x 2

20 x 2 situps

bw 183
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on April 04, 2020, 07:49:32 am
about to goto friends garage to train today. hoping they don't have the coronavirus. Ive only been exposed to strangers within 3 feet distance 4 times since the coronavirus hit USA hard.

I hope i am not asymptomatic. I have been used to dressing the same way all year round. that is i wear t-shirt and jeans outside in winter for the last 5 years now and don't really get sick besides a cold once inawhile.

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on April 04, 2020, 09:37:08 am
diet has been kind of poor. almost 1 frozen pizza per day over virus issue. drinking tea so that is good, but also getting like 700mg of caffeine a day....

luckily i do 80% of the work for relatives business we run, indoors. so won't have to worry about going to work every day. can focus on training. what sucks is this shit could go on well into summer.

sometimes im afraid to even meet my parents or anyone that is over 50 years old, in case i am asymptomatic and give them this virus. also no social life and dating.... can't even feel comfortable walking to the store.... i hate online dating cause it's not even real and filled with scams..... was going to try to make some friends on meetups for city traveling or something for the spring and summer. guess that is gone.... and obviously no basketball now the league obv canceled....

time to do some uppers now even though i hate uppers cause it slows you down a bit in the 40 yard and 100m dash and obv hurts your vertical slightly.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on April 04, 2020, 09:49:41 am
I'm considering going vegetarian. A over 95% plant based diet....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: adarqui on April 06, 2020, 12:24:35 am
I'm considering going vegetarian. A over 95% plant based diet....

nice do it!

throw in meat/poultry occasionally when you feel you need it. but try to go mostly non-animal products.

eventually it feels great.

occasionally i still eat meat/chicken but it's gotten to like 2x/month level. instead, mostly veggies+rice etc. feel great. highly recommend it.

i eat cheese/milk products ~1x/wk or so. pretty sure i could go no meat/chicken for a month no problem. really don't crave it at all anymore. instead, i crave peppers, veggies, and fruits. lmao.

green lyfe! :ninja: :ninja: :ninja:
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on April 08, 2020, 03:02:25 pm
About to go out for a run. Hopefully it's impossible to catch the coronavirus passing by someone walking their dog. I think just 2-3 seconds passings by someone is okay.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on April 19, 2020, 02:47:54 am
bw 189

pushups 25 x 3

front squat 135 x 5 x 2

bs 135 x 10 x 2

db rows x 20lb x 20
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on April 19, 2020, 04:16:14 am
About to go out for a run. Hopefully it's impossible to catch the coronavirus passing by someone walking their dog. I think just 2-3 seconds passings by someone is okay.

same, otherwise i'm screwed.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on April 19, 2020, 05:53:07 am
About to go out for a run. Hopefully it's impossible to catch the coronavirus passing by someone walking their dog. I think just 2-3 seconds passings by someone is okay.

same, otherwise i'm screwed.

yeah i went for a run yesterday and i tried to avoid some of the roofers and workers walking around. i ran like a horse but almost hurt my leg from landing on uneven spots on the concrete so be careful of that other than that i just tried sprinting til fatigue. great way to get the system going.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on April 23, 2020, 07:38:08 am
wow wtf, some state governments now suggesting everyone to wipe down their packages and groceries.

dam is this necessary, like seriously?  the chances of a viral droplet that is still moist and alive being transferred from a package to my hands then to my respiratory system has to be like 1 in the hundreds of thousands if not millions.... i have a better chance of being shot in the head by a random maniac than this lol.....

 i dunno, i can't be spending all my money on paper towels and cleaning supplies, that shit is expensive.... bought 2 cleaners for $12.... that stuff used to be $2-3 a bottle....


sprinting x 15 minutes with rest intervals. out of breath definitely..... respiratory system cleanse.....



Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on May 03, 2020, 01:07:38 am
well i am completely broke and in over 50k usd debt. have no credit. have only a roof over my head. life is fun. nothing going on besides the news.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on May 04, 2020, 03:16:49 am
Haven't squat in several weeks. Haven't done much cardio.

Have been having rashes that itch, i used to get it 5 years ago the same thing, but now getting rashes again, strange.

Very short on money and very behind on work. I owe my aunt at least 30 hours of web coding work which still needs to be done for our business.

Was just half asleep for many hours this weekend. not cool.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on May 04, 2020, 03:20:54 am
damn dude, sorry to hear you're in such tough straits.
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on May 07, 2020, 03:50:43 pm
Wow as soon as I stop taking MSM supplement, my knee after just 3-4 days started aching again....
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: CoolColJ on May 08, 2020, 03:54:49 am
Wow as soon as I stop taking MSM supplement, my knee after just 3-4 days started aching again....

Get on Ben Patrick ATG's knee ability stuff, and don't even need anything for your knees again
new knees in 30 days!

see vids in thread

http://www.adarq.org/strength-power-reactivity-speed-discussion/ben-patrick-(knees-over-toes-guy)-podcast/msg153794/#new

at age 49, with damaged knees, I am doing sissy squats pain free after bball and jumps!
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: LBSS on May 08, 2020, 08:39:52 am
^^^ i'm beginning to wonder if he's paying y'all to advertise to the very, very tiny market on here  :P
Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: CoolColJ on May 08, 2020, 10:36:22 pm
^^^ i'm beginning to wonder if he's paying y'all to advertise to the very, very tiny market on here  :P

Things that work tend to stick :)

I'm seeing pro dunkers and dunkers in general doing similar things - so people who jump a lot tend to gravitate to things that keep them healthy

Title: Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
Post by: fast does lie on May 17, 2020, 01:29:44 pm
135 x 5, 5, 5

pushups x 20 x 3

sit ups x 20 x 2

2x per week