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maxent

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Re: chasing athleticism
« Reply #2355 on: March 20, 2015, 07:10:13 am »
0
WCU 2x105, 0Fx115 (PR attempt), 4x102.5, 4x100, 4x400, 4x100
FBS 3x90 (LPR)
BS 2x6x97.5 (LPR)
BP 2x6x70 (LPR), 8x70 (LPR)
AbRollo 3x8 (LPR)

WCU notes:
Was supposed to do RX of 4x4 - with 12.5kg more than my training weight of +10kg, which was 102.5kg - but there wasnt even a 4RM in me at that weight. Did some cheat af sets at 100kg. It's actually kinda true that i got weaker during this stint of RSR on chinups. At one stage i was doing sets with +20 kg and now im struggling with +15kg.
« Last Edit: March 20, 2015, 08:52:01 am by maxent »
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maxent

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Re: chasing athleticism
« Reply #2356 on: March 22, 2015, 10:55:31 am »
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I put on my bball shoes for the first time since injury for basketball training. Feeling like 30% out there on the court. cant jump, cant run, cant do anything good, not even quick enough for defense or rebounding. Sucks. I tried to touch the rim but couldnt reach it. Dunking feels so far away. depressing.
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maxent

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Re: chasing athleticism
« Reply #2357 on: March 23, 2015, 08:12:41 am »
0
WCU 6x2x96.77 (+10kg)

WCU notes:
I have turned into a huge fat mess. I need to clean up my diet but not being able to train normally has robbed me of my usual motivation. I want to throw caution to the wind and chase a 115-120kg BP (250-265lb) because i imagine that would be a lot fun and rewarding but yet i also know im not genetically gifted for that sort of thing since ive never even benched 100kg and ive been bnching for ages..
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maxent

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Re: chasing athleticism
« Reply #2358 on: March 25, 2015, 04:42:51 am »
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Have the big annual bball tournament next week. I was in the best shape of my life, this would have been my best showing yet. But injury! Have thought about becoming an overnight 3pt specialist but being honest i should probably just stay in the sidelines. Don't have enough time to get in form. Sucks. I trained hard for 12 months  only to fall so short.

Going to start a bench program though. Thinking i'll take a crack at specialising on bp and setting a lofty goal like 115-120kg. Should be interesting.
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maxent

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Re: chasing athleticism
« Reply #2359 on: March 25, 2015, 06:37:07 am »
+2
WCU 3x3x105.5 (+20kg), 0Fx115(+30kg), 0Fx120(+35kg), 6x95
BP 6x72.5 (LPR), 6x72.5, 8x72.5 (LPR)
FBS 3x100 (LPR)
BS 3x102.5 (LPR), 2x6x99.6 (LPR)

WCU notes:
Got to the 3x3 RSR day .. was pretty shitty. i cant triple 20kg either but we already knew that lol. I dont think it matters though, doing a heavy single is another animal and reps dont really seem to translate. To get good at doing max single i need to do.. max single.. partials right now but as they get heavier, probably what will happen is my ability to do heavy singles will also improve and hopefully converge on the milestones of 115kg..120kg..125kg... and so on. To put in another way - when I do partials with 125kg my chance of getting 115kg goes up. And ditto with 130kg and 120kg.

Squat notes:
Squats hurt my ankle. On the 3rd rep of the 105 it was bad pain and i didn't go for more reps. This sucks but i have to learn to be patient and wait til im able to squat normally. It may be a long while and i should take the time to heal up instead of disrupting the healing process..
« Last Edit: March 25, 2015, 08:50:01 am by maxent »
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maxent

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Re: chasing athleticism
« Reply #2360 on: March 28, 2015, 08:14:04 am »
0
WCU 2x111.8(+25kg), 2x110(+23kg), 0Fx126.8(+40kg), 0Fx116.8 (+30kg), 2x106.8(+20kg)
BP 6x75 (LPR), 6x75, 8x75 (LPR)
FBS 6x60
AbWh 3x10 (LPR)

WCU notes:
Skipped light day and took a rest instead then did the RSR rx of 2x2. Didn't happen either, cheaty as fuck both reps on the first set. Second was better but still cheat af. And that's that! RSR worksets are over, next heavy day i go for a max single PR..

« Last Edit: March 28, 2015, 09:15:01 am by maxent »
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maxent

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Re: chasing athleticism
« Reply #2361 on: March 31, 2015, 07:45:46 am »
+1
WCU 1x111.6 (+25kg; PR!!!), 0Fx115 (+30kg), 1x112.5 (+27.5kg; PR!!), 5x100 (PR), 7x95 (PR)
BP 6x77.5 (LPR), 6x77.5, 8x77.5 (LPR)

WCU notes:
It's the end of RSR weighted chinups. Testing maxes.
« Last Edit: March 31, 2015, 10:55:36 pm by maxent »
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maxent

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Re: chasing athleticism
« Reply #2362 on: April 01, 2015, 09:59:21 am »
0
FBS 3x100 (LPR)
BS 6x100 (LPR), 6x100, 6x99.5
OHP 3x6x52.5

Squat notes:
Make the bump up to 3 sets of 6 after doing 2x6 for the last 2 weeks.
No lifting for the rest of the week. Away for bball tournament interstate. Just spectating this year. Back home sunday night. Will train monday. Going to start a new program focusing on upper body. Will start with a vanilla BP/OHP alternating split - if i can get up to say 3x6x90kg on BP and 3x6x65 on OHP i'll be ready to do RSR on BP with 90kg training weight. Maybe. I will give myself 6 weeks - that should be how long I have til my foot is okay for sports.
« Last Edit: April 01, 2015, 10:06:26 am by maxent »
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maxent

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chasing athleticism -- W1D1 (the comeback begins!)
« Reply #2363 on: April 06, 2015, 08:08:51 am »
0
FBS 3x102.5 (LPR)
BS 3x107.5 (LPR), 3x6x102.5 (LPR)
BP 6x80 (LPR)

Squat notes:
Shitty form; minimal fwd knee travel. I have my ankle taped frm the weekend, that might have limited ankle rom.
I decided to do squats first today instead of upper body lifts. Not sure why, it's not like i can't progress them doing them 2nd while they're so light. But i think the idea is i'll do this for a while til my BP gets stuck then i'll be able to get unstuck for more gainz by doing BP first. Maybe. I'll see if i stick to it. While my ankle isn recovered im not really able to do much with my squat in any case so this may be a short lived experiment.
« Last Edit: April 06, 2015, 08:38:15 am by maxent »
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maxent

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Re: chasing athleticism
« Reply #2364 on: April 07, 2015, 09:27:36 pm »
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Managed 2 days of dietary compliance, onto day 3 today.  IN my experience those are usually the hardest and once i get past day 3, im usually set for a nice long period of clean eating. Will continue it, I can afford to lose a few kilo now while im rebuilding myself up from scratch.

Rough goal is to weigh 79kg with a 3x6x140kg squat and 3x6x90kg bench in 8 weeks time.
« Last Edit: April 07, 2015, 09:29:10 pm by maxent »
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maxent

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chasing athleticism -- W1D2 (the comeback tour)
« Reply #2365 on: April 08, 2015, 05:46:15 am »
+1
FBS 3x100
BS 3x6x105 (LPR)
OHP 6x54.5 (LPR), 6x54.5, 7x54.5(LPR)

Squat notes:
Sore and wanted to take a light day but im forcing myself to squat my way quickly to 3x6x120kg and then i can take smaller jumps of 5kg per week.
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maxent

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chasing athleticism -- W1D3 (the comeback tour)
« Reply #2366 on: April 10, 2015, 05:24:03 am »
+1
BP 6x82.5 (LPR), 6x82, 5Fx82
FBS 3x100
FS 3x107.5 (LPR)
BS 3x112.5 (LPR), 3x6x107.5 (LPR)
DL 6x60 (LPR; new ex), 2x6x90 (LPR)
WCU 3x102, 2x107, 5x97, 5x92, 6x89.5

BP notes:
Moved BP up to first exercise but even then 3x6x82.5kg was not realistic. Prob to be expected considering how hard 3x6x80kg was last time around. So i dropped to 82kg for set 2 and that was still an RPE 10 hard set. Failed 6th rep on the 3rd set. I'm thinking 3x6x87.5kg would be a good goal before I attempt RSR - though im fairly certain my best 6 rep set is only like 86kg so that's prob too ambitious. Hmm. Have some planning to do.

Think i'll attempt 3x6x82.5kg next time and then take 1kg jumps from there up to say 87.5kg? Then RSR with 87.5kg training weight.

Squat notes:
Back on the squat wagon - completed the first week of 3x6s. Next week this time i'll be doing 3x6x115kg!

Deadlift notes: 
I realised squats wont make my back sore until i get to around 3x6x127.5kg worksets - and by then i'd have wasted valuable time not training my back. So i'm being proactive and thought to give deadlifts a try. It's possible that they'll fill in the gaps - what squats dont cover, DLs may - eg quad & erector mass and strength. Let's see. If this works out, my back will be sore tmr and this means by the time my squats get around 3x6x130kg i'll have enough back and quad strength to keep going up to 3x6x140kg - if only this works out as neatly IRL as it does on paper!
« Last Edit: April 10, 2015, 09:00:26 am by maxent »
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maxent

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Re: chasing athleticism
« Reply #2367 on: April 10, 2015, 10:42:31 pm »
0
DOMS report
Woke up with some soreness in the lower back. But i dont really feel it anymore. Will update throughout the day. It's only 2x6x90kg still, maybe it needs to get heavier before my lower back is challenged.. will see.. anyway.
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maxent

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chasing athleticism -- W2D1 (the comeback tour)
« Reply #2368 on: April 13, 2015, 07:11:44 am »
0
FBS 3x110 (LPR)
BS 3x117.5 (LPR), 3x6x110 (LPR)
OHP 3x6x56 (LPR)
DL 3x6x97.5 (LPR)

Squat notes:
Everything was hard/heavy. Like 20kg heavier than it really was lol.

DL notes:
I am gonna try doing 3x6 on DL 3x a week as well as on squats. I figure hte weight is light enough that i can use more volume. These really hit my quads hard, remarkably, even at htis light weight since not even squats do that as well. I wonder if i cheated myself of solid athletic gains by not doing DL all this time? But it's early days. Let me get up to 6x180kg and see if it does have a positive impact on my sports performanc! That's exciting.

Also my back isn't really challenged yet on DL - which is disappointing since i was hoping that would happen and was the main reason I included them in my program! But perhaps in a week or two they will? Just assisting quad mass and strength is good enough a reason though but erector mass and strength is super important for my future squatting ambitions. We'll see.
Had bball training last night, didnt really feel like lifting but forced it.
« Last Edit: April 13, 2015, 08:57:31 am by maxent »
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maxent

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Re: chasing athleticism
« Reply #2369 on: April 15, 2015, 03:45:33 am »
0
Doms in calves?? Must b the dls. Hmmmm.. interesting..
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