Author Topic: chasing athleticism  (Read 308505 times)

0 Members and 1 Guest are viewing this topic.

Coges

  • Hero Member
  • *****
  • Posts: 2666
  • Respect: +1881
    • View Profile
    • Email
Re: chasing athleticism
« Reply #4485 on: July 23, 2018, 01:30:27 am »
0
Hey mate, have you ever run an oly program?

nope. that would be cool though. are you thinking about it?

Yep. I've started incorporating a little bit in and really enjoy it so want to do more.

I thought with your squat being what it is you could capitalise on that and get the side gains for vert as well. I remember gukl being surprised how high his vert was after not jumping for ages.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

maxent

  • Hero Member
  • *****
  • Posts: 2497
  • Respect: +1662
    • View Profile
Re: chasing athleticism
« Reply #4486 on: July 23, 2018, 06:30:11 am »
+2
Hey mate, have you ever run an oly program?

nope. that would be cool though. are you thinking about it?

Yep. I've started incorporating a little bit in and really enjoy it so want to do more.

I thought with your squat being what it is you could capitalise on that and get the side gains for vert as well. I remember gukl being surprised how high his vert was after not jumping for ages.

i think i def wanna run an oly program. but ive learnt my lesson from trying to self-learn lifts. had to unlearn a ton of shit cos of the bro-science introduction to lifting i had. lol. so hopefully i can do someday, esp when i get tire of normal gym stuff (already there only thing keeping me going back is not having reached the goals)
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

  • Hero Member
  • *****
  • Posts: 2497
  • Respect: +1662
    • View Profile
Re: chasing athleticism
« Reply #4487 on: July 23, 2018, 06:35:47 am »
+3
AM temp/hr/bw: _/_/82.3
AM skinfold(mm): pec(7), sup(7), ab(11), sum(25) (last updated on dexa day)
Weight Vest: 6()
Supplement: 
Activity:
Misc: n/a
Diet Compliance: 1/1
Mobility: T
Skill work: T

Lower body volume day
Training:
BS 6x120(p0), 1x135p, 5x115, 5x115, 5x112.5, 5x110, 5x107.5, 5x105, 5x105, 5x105, 5x105
Back Xtn 3x115(PR), 4x115(PR), 5x115(PR)

Notes:
Didn't wanna do upper volume after that exhausting squat sesh, maybe some other day.


Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

LBSS

  • Hero Member
  • *****
  • Posts: 11618
  • plugging away...
  • Respect: +6409
    • View Profile
    • Email
Re: chasing athleticism
« Reply #4488 on: July 23, 2018, 08:15:22 am »
+1
that is a lot of squats. how long did it take?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

maxent

  • Hero Member
  • *****
  • Posts: 2497
  • Respect: +1662
    • View Profile
Re: chasing athleticism
« Reply #4489 on: July 23, 2018, 10:25:27 am »
+1
that is a lot of squats. how long did it take?

5 minute rests, took about 80 mins total.

btw just wanna point out i got my bloods back from last week (day after ending the cut) and apparently im still hypothyroid. so that sucks. it explains why i get so fat when i gain weight. also why cutting is harder for me than most ppl (but i just work harder i guess) .. shitty genes..
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

LBSS

  • Hero Member
  • *****
  • Posts: 11618
  • plugging away...
  • Respect: +6409
    • View Profile
    • Email
Re: chasing athleticism
« Reply #4490 on: July 23, 2018, 11:54:46 am »
0
that is a lot of squats. how long did it take?

5 minute rests, took about 80 mins total.

btw just wanna point out i got my bloods back from last week (day after ending the cut) and apparently im still hypothyroid. so that sucks. it explains why i get so fat when i gain weight. also why cutting is harder for me than most ppl (but i just work harder i guess) .. shitty genes..

what about hormone replacement?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

maxent

  • Hero Member
  • *****
  • Posts: 2497
  • Respect: +1662
    • View Profile
Re: chasing athleticism
« Reply #4491 on: July 23, 2018, 10:59:10 pm »
+1
that is a lot of squats. how long did it take?

5 minute rests, took about 80 mins total.

btw just wanna point out i got my bloods back from last week (day after ending the cut) and apparently im still hypothyroid. so that sucks. it explains why i get so fat when i gain weight. also why cutting is harder for me than most ppl (but i just work harder i guess) .. shitty genes..

what about hormone replacement?

doc still wants to monitor it ofr another couple of months. he's pretty conservative on treatment which i respect. but it's will be like 8 months since i first got the diagnosis so im getting a bit impatient but whatever..
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

  • Hero Member
  • *****
  • Posts: 2497
  • Respect: +1662
    • View Profile
Re: chasing athleticism
« Reply #4492 on: July 23, 2018, 11:00:33 pm »
+1
AM temp/hr/bw: _/_/82.1
AM skinfold(mm): pec(7), sup(7), ab(11), sum(25) (last updated on dexa day)
Weight Vest: 6()
Supplement: 
Activity:
Misc: n/a
Diet Compliance: 1/1
Mobility: T
Skill work: T

Rest day
Training:

Notes:
Not too sore for the most part except noticed my right glute is more sore. I think these volume workouts help bring balance to my body because doing less reps and you can just depend on your stronger muscles (on the lhs of my body) but with a heavier workload you need the weak side to bring something more to the table.

« Last Edit: July 23, 2018, 11:03:02 pm by maxent »
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31915
  • who run it.
  • Respect: +7990
    • View Profile
    • Email
Re: chasing athleticism
« Reply #4493 on: July 23, 2018, 11:41:04 pm »
+2
btw page 300.

 :goodjobbro:

maxent

  • Hero Member
  • *****
  • Posts: 2497
  • Respect: +1662
    • View Profile
Re: chasing athleticism
« Reply #4494 on: July 24, 2018, 10:25:16 pm »
+1
AM temp/hr/bw: _/_/82.4
AM skinfold(mm): pec(7), sup(7), ab(11), sum(25) (last updated on dexa day)
Weight Vest: 0()
Supplement: 
Activity:
Misc: n/a
Diet Compliance: 1/1
Mobility: T
Skill work: T

Upper volume day
Training:
Recovery BS 2x120p
BP 1x90, 5x82.5, 5x81, 5x81
DB BP 5x5
Dips 5x5

Notes:
Looking forward to benching today
« Last Edit: July 25, 2018, 10:33:16 pm by maxent »
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

  • Hero Member
  • *****
  • Posts: 2497
  • Respect: +1662
    • View Profile
Re: chasing athleticism
« Reply #4495 on: July 25, 2018, 10:38:12 pm »
0
AM temp/hr/bw: _/_/82.5
AM skinfold(mm): pec(7), sup(7), ab(11), sum(25) (last updated on dexa day)
Weight Vest: 0()
Supplement: 
Activity:
Misc: n/a
Diet Compliance: 1/1
Mobility: T
Skill work: T

Rest
Training:

Notes:
Looks like ive gained all the weight back while on the diet break. ha
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

  • Hero Member
  • *****
  • Posts: 2497
  • Respect: +1662
    • View Profile
Re: chasing athleticism
« Reply #4496 on: July 27, 2018, 05:50:03 am »
+1
AM temp/hr/bw: _/_/_
AM skinfold(mm): pec(7), sup(7), ab(11), sum(25) (last updated on dexa day)
Weight Vest: 0()
Supplement: 
Activity:
Misc: n/a
Diet Compliance: nope
Mobility: T
Skill work: T

Heavy day
Training:
BS 3x120p(warmup pr), 1x140p, 4x125p(PR?)
Oly BS 5x120(pr)
OHP 6x2x60
Chinup 3x16, 5x12, 5x10(95)
DB OHP 3x8x20

Notes:
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

  • Hero Member
  • *****
  • Posts: 2497
  • Respect: +1662
    • View Profile
Re: chasing athleticism
« Reply #4497 on: July 27, 2018, 08:14:44 am »
+1
I enjoyed sprinting tonight. Pity the grass was wet tho.
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

  • Hero Member
  • *****
  • Posts: 2497
  • Respect: +1662
    • View Profile
Re: chasing athleticism
« Reply #4498 on: July 31, 2018, 07:29:44 am »
+3
Final cut pro log (21 day)

                BW / HR / Temp / Act
Day 00 - 84.3kg / ? / ? /  8.2
Day 01 - 83.3kg /  / ?  / 16
Day 02 - 82.3kg / ? /  ? /  13.5
Day 03 - 81.1kg / ? / ? /  16
Day 04 - 80.7kg / ? / 37.4 / 12.5
Day 05 - 80.5kg / 72 / 37.3 / 10
Day 06 - 80.4kg / ? / ? / 10
Day 07 - 80.0kg / ? / ? / 10 (refeed)
Day 08 - 80.6kg / ? / ? / 12.5
Day 09 - 80.2kg / ? / 37.6 / 12.8
Day 10 - 79.7kg / ? / 37.5 / 11.6
Day 11 - 79.5kg / ? / ? / 10
Day 12 - 79.4kg / ? / ? / 10
Day 13 - 79.4kg / ? / ? / 11(*)
Day 14 - 79.2kg / ? / 37.6 / 10.5 (refeed)
Day 15 - 79.2kg / ? / ? / 11
Day 16 - 78.8kg / ? / ? / 11.5
Day 17 - 78.8kg / ? / ? / 10
Day 18 - 78.9kg / ? / ? / 10
Day 19 - 78.9kg / ? / ? / 12.5
Day 20 - 79.0kg / ? / ? / 16
Day 21 - 79.0kg / ? / ? / 12.2


Avg. Act goal: 10-12.5/day. Bf% goal: 8-10%.
« Last Edit: August 20, 2018, 11:47:07 am by maxent »
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

  • Hero Member
  • *****
  • Posts: 2497
  • Respect: +1662
    • View Profile
Re: chasing athleticism
« Reply #4499 on: August 19, 2018, 10:50:59 pm »
+2
Finishing up the cut today. I'd say im about 10% now. Give or take half a percent. But im in that no-man zone of not lean enough to bulk nor muscular enough to keep cutting. I look like shit, disgusting really. Nevertheless ive decided to spend a few weeks (maybe 3) reverse dieting up to caloric maintenance while increasing aerobic activity (specifically sprinting, basketball, gym bike and stairs machine). Will cut out stimulants during this phase to a minimal of 500-600mg of caffeine per week. Also reducing daily act by 25% to 7.5 a day.

The goal is to end up around 9% during this reverse dieting phase. Then i may do a brief 7-10day cut to 8%.

Had breakfast just now, haven't done that in ages. Oatmeal :) Also ive been sprinting regularly lately which im really enjoying. Definitely will keep that up. And i played basketball for the first time yesterday in months. IT was fun..
« Last Edit: August 20, 2018, 12:14:50 am by maxent »
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template