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maxent

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chasing windmills (W4D3)
« Reply #2505 on: February 05, 2016, 01:35:04 am »
-1
CND 2km - 20 mins @ 6km/hr

BS 1x132.5
RDL 6x100

BS 3x8x102.5
OHP 5x57.5, 3x2x60
CURL 3x6x40
Orange Band Glute Bridge 3x12

BW: 78kg / 171.96lb
Getting annoyed at the scale.. lol. I may be over-eating?? Need to get my shit together and get <77kg and then I can start my recomp.. getting annoyed with wasting time in no-man's land ..
ANother terrible weights session. I blame my back injury and too much running.. have to cut back.
« Last Edit: February 05, 2016, 11:57:19 am by maxent »
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maxent

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Re: chasing athleticism
« Reply #2506 on: February 05, 2016, 11:29:45 am »
0
Food


I think that was prob the best carb load in terms of carb:fat  and protein vals! So that was the the saving grace for the day/week. Here onwards though im forced to make some changes...

1. cut down cardio way down to 1x a week (aim for a PR over 20 mins .. with the goal of getting 4km). I wont be as lean as a result but it's okay, i can get those cardio gainz when i come off the cut and start doing mo cardio.  i was just being greedy trying to get them in now .. or maybe just impatient cause i know i could diet down to 77kg and still look like a huge whale.. so subconsciously i was trying to avoid that by doing cardio in intermin so i have more impressive bodycomp.. but it's a mistake to do that cause it eats into recovery for lifting which makes me a far worse athlete. the time for cardio is when im not cutting.. lesson learnt. this applies equally to the fasted walking bs too, stick to an upper limit of 3000 steps max .. and even that is optional.. im too fat to do that fasted shit anyways.. it's overkill while im still a huge whale.

2. With less cardio legs shud be FRESHER and get my squat going up.. do more volume in the gym.. whether it's upper or lower .. more volume => more muscle/strength -> better athlete

3. Become super strict on diet. No free meals, nothing junky, just clean eating for feb or until i reach my goal, whichever comes first.
« Last Edit: February 05, 2016, 11:33:59 am by maxent »
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maxent

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chasing windmills (end of phase II update)
« Reply #2507 on: February 08, 2016, 01:00:32 am »
+2

BW: 76.95kg / 169.65lb (2016 PR)

Got to 77kg. Still unsatisfied with bodycomp :/ Will now start phase III - which i'd written as a recomp phase to lose 2kg more of adipose while gaining some mass and strength. Continue leaning out basically. I should really just straight up cut to 75kg but I might take that recomp attempt first.. if i'm not leaning out, i'll revise, otherwise keep going. I give myself 6 weeks to recomp. Which will bring me to the week of the big weekend bball tournament which is where i'd like to peak my athleticism for. Lets do it.


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AGC

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Re: chasing athleticism
« Reply #2508 on: February 08, 2016, 05:37:01 am »
+1
I don't know if this is way too much effort or if you've done it and it's buried somewhere in your journal(s), but I would love to see a summary graph of how your weight has fluctuated from the start of your training until now. You could also annotate whereabouts your local and life PRs for squats/jumps lie in relation to weight changes. Might be interesting.
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maxent

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Re: chasing athleticism
« Reply #2509 on: February 08, 2016, 07:43:08 am »
0
Quote from: acole14 on February 08, 2016, 05:37:01 am
I don't know if this is way too much effort or if you've done it and it's buried somewhere in your journal(s), but I would love to see a summary graph of how your weight has fluctuated from the start of your training until now. You could also annotate whereabouts your local and life PRs for squats/jumps lie in relation to weight changes. Might be interesting.

It's not too much effort, it's just hard to compare apples and oranges. For exaple last year this time i had a 130kg front squat at a 80kg BW -- in season playing bball fairly hardcore .. so that was pretty good. I jumped quite well to boot. Then i got hurt soon after there. Since then i've managed to cut down to 77kg while maintaining a BS of 132.5kg for reps .. out of season, which is different from a FS of course but im lighter, though not in fit or playing bball and i may have been stronger/muscular a year ago when i was using the FS as my staple lift. I dont front squat anymore though after hurting my back sometime mid 2015..

I am basically around 15-20% bodyfat right now and could stand to lose another 5-7.5kg of dead weight to be at an "athletic" bodyfat of 10% or less.  i just cant bring myself to commit to that sort of longggggggg depressing cut. I'd get skeletal cause i juts dont have the muscle mass to pull it off .. and i realise now the extra fat mass helps fill out my frame quite a lot! 75kg will have to do for now as a lower limit. If i can stay in that 77-75kg range while getting stronger and putting on some mass, it will help my athleticism and more importantly, motivation to keep training hard. Later down the track i can do some future cutting, maybe 2 cycles to go 75->72.5 and 72.5->70kg, but idk, that's not something i wanna think about right now, too depressing..

you know as maligned as adipose is .. and i hate it .. but i have to admit it helps my training a lot more than i previously thought. having that belt of adipose around my waist is protective of my spine.. i dont know how or why .. but it helps to keep my spine safe and it's when i start shedding those layers of fat that i run into problems with my back.. it's weird to say that but i prob cant be very strong being lean cause i run into back problems and cant get stronger
« Last Edit: February 08, 2016, 08:20:17 am by maxent »
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maxent

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chasing windmills (W1D1)
« Reply #2510 on: February 08, 2016, 10:13:59 am »
+2
BS 6x100

Bball training ~ 25-30 mins

BP 2x92.5, 5x83.5, 5x82.5, 5x80, 5x77.5
WCU 3x100, 5x95, 2x6x90
LPD 3x8x47.5
CROW 3x12x47.5

BW: 76.95kg / 169.65lb
New beginninggs.. phase 3 recomp is underway!  :ibsquatting: :ibrunning: :wowthatwasnutswtf: :ibjumping:
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maxent

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Re: chasing athleticism
« Reply #2511 on: February 09, 2016, 01:39:12 am »
0


BW: 76.6kg / 168.87lb (2016 PR)

Good start so far! If during the recomp period the scale reads 77kg-75kg i'll be happy so long as i'm getting stronger, it's all good. The only thing to worry about is if drifts above 77kg cause it would mean i'm not on a deficit and not leaning out, which would be a mistake given my high bodyfat%!

Hoping tomorrow i can squat heavy .. should have fresh legs, at least on paper since i did volume squats friday, rested completely sat-sun and didnt do any running monday  :strong: 
« Last Edit: February 09, 2016, 01:44:50 am by maxent »
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Merrick

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Re: chasing athleticism
« Reply #2512 on: February 09, 2016, 02:14:59 am »
+7
Great job on the cut man.  Strong dedication.  One thing though.

Jeezus, you are not at a high bodyfat % for the 12380th time lol :uhhhfacepalm:  Just cause your body/skin doesn't look and feel like marble stone doesn't mean you're at a high BF%.  No way at 6'3" 169lbs, with decent strength and athleticism.  I don't even need a picture of you to tell.  Even single digit guys can make their fat jiggle man
« Last Edit: February 09, 2016, 02:17:18 am by Merrick »
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maxent

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chasing windmills (W2D2)
« Reply #2513 on: February 10, 2016, 05:47:29 am »
0
BS 6x100, 2x8x40
JS 2x8x40
PP 6x57.5, 3x58.5, 3x2x60

Depth Jump 3x7 (PR)

Squat notes:
Back fucked cant squat heavy :( Try friday.
I figured out how I hurt my back. It was the stupid pointless jumps I did on the 23rd of Jan at home. something that means nothing to me by the way.. i just got caught up in the "must jump" nonsense that goes around this forum. so annoyed with myself. A reminder to myself not to follow crowds. The real shame is i was on a real good groove .. weight loss + getting strong, with  my RDL approaching 2xbw for worksets ... ( i did 8x147.5kg that week and 4x2x132.5kg on BS and due for RDL 8x150kg the following week).. with an improving squat and so on .. and i messed it all up by doing something completely meaningless .. lol.
« Last Edit: February 10, 2016, 07:19:01 am by maxent »
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vag

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Re: chasing windmills (W2D2)
« Reply #2514 on: February 10, 2016, 10:26:05 am »
+4
Quote from: maxent on February 10, 2016, 05:47:29 am
I figured out how I hurt my back. It was the stupid pointless jumps I did on the 23rd of Jan at home.

Quote from: maxent on January 27, 2016, 08:37:14 am
JS 6x145 (PR)

A super natural movement like unloaded jumps vs the monstrosity of jump squats with a 145kg barbell on your back, one of them hurt your back, guess which.
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

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Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

maxent

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Re: chasing athleticism
« Reply #2515 on: February 10, 2016, 10:45:07 am »
0
No. I did JS on weds, lifting fine (PR) on friday including squats and RDLs. Hurt my back saturday jumping. When i jump to touch the bar on the roof it forces me land akwardly (I think on my heels instead of forefoot). It's definitely the dumb jumps. The heavy JS are safe, i dont get high enough to land on my heels. With lighter ones the landing is more risky.
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vag

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Re: chasing athleticism
« Reply #2516 on: February 10, 2016, 10:56:17 am »
+1
I am just trying to give you a different perspective. When we are in the zone we don't see things as clear and simple as an external observer.
This '145kg js is safe coz i land on toes, i land weird on RVJs so they wrecked my back' doesn't make much sense to me.
But hey, that may only be me. So suit yourself.
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

maxent

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Re: chasing athleticism
« Reply #2517 on: February 10, 2016, 11:04:46 am »
0
I verified it for myself today doing a SVJ, when trying to reach as high as possible, in full extension and with my massive 27.5" vert i have exactly 0.005s to get my shit together to stick a perfect landing. This doesn't happen naturally cause there isn't that much time to switch my brain/body from focusing on reaching high as possible outstretched .. to also get my feet in order for a safe landing. It's basically how it happened, i know it cause i felt it at the time. What's annoying me is i had no use for it.. i can literally go months at a time without jumping and not lose anthign on my vertical.. even improve it.. so it was completely unnecessary! i wont repeat the same mistake again.

In order of lower back injury risk the lifts I do are  SQUATS ~ RDLS < Cleans < Push Press < OHP < Light JS < .... < Heavy JS < ... Bench Press
« Last Edit: February 10, 2016, 11:08:02 am by maxent »
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Coges

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Re: chasing athleticism
« Reply #2518 on: February 10, 2016, 05:18:57 pm »
+4
Quote from: maxent on February 10, 2016, 10:45:07 am
No. I did JS on weds, lifting fine (PR) on friday including squats and RDLs. Hurt my back saturday jumping. When i jump to touch the bar on the roof it forces me land akwardly (I think on my heels instead of forefoot). It's definitely the dumb jumps. The heavy JS are safe, i dont get high enough to land on my heels. With lighter ones the landing is more risky.

Straw. Camel. Back.
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adarqui

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Re: chasing athleticism
« Reply #2519 on: February 10, 2016, 07:21:21 pm »
+4
personally, i'm not a big fan of jump squats above 30%. risk goes up significantly as the percentage goes up. we just need to make sure we don't hurt ourselves in the weight room, that's the worst.

heavy speed squats are much less risky. they are definitely safer than heavy jump squats & arguably are just as beneficial due to the emphasis on that transition from eccentric to concentric.

really sucks about your back. hope it heals up quickly.

pc!
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