Author Topic: chasing athleticism  (Read 265476 times)

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maxent

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Re: chasing athleticism
« Reply #4500 on: September 02, 2018, 10:29:27 pm »
+1
              BW / HR / Temp / Act
Day 00 - 84.3kg / ? / ? /  ??
Day 01 - 83.3kg / ? / ? /  ??
Day 02 - 82.5kg / ? / ? /  ??
Day 03 - 82.5kg / 62 / 37.2 /  ??
Day 04 - 83.0kg / 64 / 37.1 /  6
Day 05 - 82.8kg / 64 / 37.3 / 1 
Day 06 - 82.7kg / ? / ? / 7
Day 07 - 82.6kg / ? / ? / 
Day 08 - 82.5kg / ? / ? / 6
Day 09 - 82.3kg / ? / ? / 6.5
Day 10 - 82.3kg / ? / ? / 6.75
Day 11 - 82.1kg / ? / ? / 7
Day 12 - 82.3kg / ? / ? / 5 (w/ bike cardio)
Day 13 - 81.9kg / ? / ? / 6
Day 14 - 82.1kg / ? / ? / 6.75
« Last Edit: September 17, 2018, 11:27:15 am by maxent »
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

maxent

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Re: chasing athleticism
« Reply #4501 on: September 19, 2018, 08:09:32 am »
+4
Got some nice muscle and strength gains in that block. Have  also implemented depth jumps and sprinting regularly now. Will try get a bit more while keeping bw constant for a bit longer before changing focus.
« Last Edit: October 06, 2018, 11:56:20 pm by maxent »
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

maxent

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Re: chasing athleticism
« Reply #4502 on: October 06, 2018, 11:54:07 pm »
+5
One last cut (for the last time)

              BW / HR / Temp / Act
Day 00 - 84.6kg / ? / ? /  11.5
Day 01 - 83.5kg / ? / ? /  13
Day 02 - 82.5kg / ? / ? /  12.5
Day 03 - 82.3kg / ? / ? /  12.5
Day 04 - 82.3kg / ? / ? /  10.5
Day 05 - 82.2kg / ? / ? /  6.5
Day 06 - 81.3kg / ? / ? /  8 (w/ 1hr cardio not counted in act)
Day 07 - 80.1kg / ? / ? /  11
Day 08 - 80.6kg / ? / ? /  9 (w/ cardio)
Day 09 - 80.8kg / ? / ? / 9.5  (w/ cardio)
Day 10 - 80.1kg / ? / ? /  10.7
Day 11 - 80.3kg / ? / ? /  14.5
Day 12 - 79.7kg / ? / ? /  11
Day 13 - 79.6kg / ? / ? /  9.9
Day 14 - 79.2kg / ? / ? /  14.5 (w/ cardio)
Day 15 - 79.1kg / ? / ? /  11.4
Day 16 - 79.0kg / ? / ? /  14
Day 17 - 78.8kg / ? / ? /  14
Day 18 - 78.4kg / ? / ? /  16.1
Day 19 - 78.3kg / ? / ? /  12 (refeed)
Day 20 - 79.1kg / ? / ? /  10
Day 21 - 78.0kg / ? / ? / 4.3 (w/ cardio)
Day 22 - 77.6kg / ? / ? /  10
Day 23 - 77.3kg / ? / ? /  11.2 (w/ cardio)
Day 24 - 77.7kg / ? / ? /  15.7
Day 25 - 76.8kg / ? / ? /  14 (w/ cardio)
Day 26 - 76.9kg / ? / ? /  14.5
Day 27 - 76.1kg / ? / ? /  12.7
Day 28 - 76.5kg / ? / ? /  16
Day 29 - 75.6kg / ? / ? /  15
Day 30 - 75.6kg / ? / ? /  10.7
Day 31 - 75.1kg / ? / ? /  8 (refeed)
Day 32 - 77.4kg / ? / ? / ? (refeed)
Day 33 - 79.3kg / ? / ? / 11.8
Day 34 - 77.4kg / ? / ? /

7th oct
Kinda miss doing regular posts but i like the clarity of having one post im updating to summarise where i'm at. Anyway the last two weeks of training have been amazing. Very different from what i'm used to. Finally gave up my addiction to backsquat and im focusing more on conditioning and fitness. Squat didn't take long to give up on me too so the feelings are mutual haha. But im enjoying pushing myself hard in a different way than i used to with the barbell. Lots of intervals as well as the staple of longer steady state cardio. I use plain sprints, aerodyne machine and c2 rower for intervals. bike for longer cardio. and weighted vest walking as a daily staple.

My goal right now is to lifetime PR my leanness end of october, hoping to get a lean chest and lower back but dont think i'll be able to achieve that though im gna try my best. Sometime this year If i get lifetime fit then i will be able to play full court competitive basketball properly for hte first time in my life b/c ive never been able to achieve even average fitness for a basketball player before. But that will take long term conditioning work which ive already fully commited to.  Mainly because ive never worked at it and obsession with squats/vertical did make that worse b/c id try to optimise training for strength and didn't leave much room for other things.

27th oct
First time doing a 2 day refeed and wow. Not sure i wanna do that again. Lol. Back into it now for the final 3 weeks.
« Last Edit: October 27, 2018, 10:01:30 pm by maxent »
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

Coges

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Re: chasing athleticism
« Reply #4503 on: October 21, 2018, 06:42:11 pm »
+1
Damn. Man you're down to 76 now. How are you feeling/looking?
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

maxent

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Re: chasing athleticism
« Reply #4504 on: October 21, 2018, 08:48:31 pm »
+3
Damn. Man you're down to 76 now. How are you feeling/looking?

yep! i expect to be 75kg this week sometime. Feeling good. Looking .. worse? It's b/c the fat ive lost makes the remaining fat stand out more. But hopefully along the way once that too is gone then i'll look lean. It appears i need at least 2 weeks of dieting but beyond that i have no plans as yet. Will prob end up sub 75kg though.
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

Coges

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Re: chasing athleticism
« Reply #4505 on: October 22, 2018, 12:46:21 am »
+1
Damn. Man you're down to 76 now. How are you feeling/looking?

yep! i expect to be 75kg this week sometime. Feeling good. Looking .. worse? It's b/c the fat ive lost makes the remaining fat stand out more. But hopefully along the way once that too is gone then i'll look lean. It appears i need at least 2 weeks of dieting but beyond that i have no plans as yet. Will prob end up sub 75kg though.

Yes this is a complete mindfuck! You lose fat and initially look worse. Same thing happens to me. You're bloody close now though.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

maxent

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Re: chasing athleticism
« Reply #4506 on: October 28, 2018, 08:59:33 pm »
0
Messed up that refeed badly. Was trying something different (refeed over several days) and it just didn't work well. Sucks cos i was mentally in control prior to that experiment. Time to start over. It turned into a 10 day binge. I'm going to start over lol.
« Last Edit: November 02, 2018, 09:27:32 pm by maxent »
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

maxent

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Re: chasing athleticism
« Reply #4507 on: November 02, 2018, 09:28:01 pm »
+3
     BW / HR / Temp / Act
Day 00 - 81.2kg / ? / ? / ?  (6th Nov)
Day 01 - 79.8kg / ? / ? / ? 
Day 02 - 78.5kg / ? / ? / ? 
Day 03 - 78.2kg / ? / ? / ? 
Day 04 - 77.8kg / ? / ? / 7  (cardio)
Day 05 - 77.1kg / ? / ? / 8 (cardio)
Day 06 - 77.8kg / ? / ? / 7
Day 07 - 77.5kg / ? / ? / 6
Day 08 - 76.8kg / ? / ? / 9 (cardio, refeed)
Day 09 - 77.2kg / ? / ? /  (refeeD)
Day 10 - 79.2kg (refeed)
Day 11 - 79.8kg  (refeed, 17th Nov)

Day 00 - 81.3kg / 9.5 (cardio, 18th Nov)
Day 01 - 80.1kg / 7.5 (cardio)
Day 02 - 78.9kg / 6.5
Day 03 - 78.6kg / 7.5
Day 04 - 78.8kg / 9 (cardio, refeed)
Day 05 - 78.9kg / 10.5 (cardio)
Day 06 - 79.0kg / 9 (cardio)
Day 07 - 79.2kg / 12 (cardio, 200g carb)
Day 08 - 79.4kg / 11  (cardio)
Day 09 - 79.2kg / 11.8  (cardio, refeed)
Day 10 - 80.2kg /  (cardio, 28th Nov)

Day 00 - 82.1kg / 10.5 (cardio, 29th Nov)
Day 01 - 80.6kg / 10 (cardio)
Day 02 - 80.1kg / 10 (cardio)
Day 03 - 79.8kg / 10.5 (cardio)
Day 04 - 79.5kg / 12 (cardio)
Day 05 - 79.5kg / 13  (cardio)
Day 06 - 79.5kg / 10.5 (cardio)
Day 07 - 79.3kg / 11.5 (cardio)
Day 08 - 79.3kg /  (cardio, refeed, 7th Dec)
Day 09 - 79.9kg /  (cardio, 8th Dec)
Day 10 - 79.3kg /  (cardio, refeed, 9th Dec)

« Last Edit: December 08, 2018, 11:41:19 pm by maxent »
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

maxent

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Re: chasing athleticism
« Reply #4508 on: December 03, 2018, 03:06:42 am »
+4
*scratch buffer*

3 more days of cutting and im done. It will make 21 days where ive done daily cardio and daily pause squatting. Today i made the decision to end the pause squat experiment. It hasn't done much for me at all, if anything, it's made me a worse athlete. i haven't been able to jump 32" in 6 months .. which is round the same time i started doing pause squats. It's a shit exercise for athleticism. Something about normal squats where the stretch reflex / rebound / reversal which carries over waaaaaaay better to jumping. Like in the past when i didn't do pause squats, even having done zero jumping in training (or testing for that matter), i'll go test my vertical and easily get a 32" in my first session and PR it over a few weeks. In comparison with paused squats ive been trying my best but i can't even get close to 32" which is something i can't abide any longer.  The other choice im making is to shift away from using oly shoes, cos it means i squat less weight when i use the nike romaloes, and im not strong enough to be giving myself pointless handicaps at the juncture.

i looked up my log and last year around this time i did 10 sets of 5 with 130kg with dowins. Then came back for another 10 sets of 5 with romaleos. Which tells me the dowin squats are good enough to build decent strength for romaloes but it doesn't seem the other way around. anyway.



charlie francis bit i came across

so today is the last day of my never-ending cut. lol. i still can't jump 32". so im not sure what happened, did i just get old over the last 6 months? cos i was hitting 32" with a weight vest back in june and now i can't even get close to 32.. " . damn
« Last Edit: December 06, 2018, 08:02:57 pm by maxent »
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

maxent

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chasing athleticism -- summer training 2019
« Reply #4509 on: December 07, 2018, 09:20:17 am »
+3
My goals for the rest of dec:

- get vertical back over 32" (my PR is probably ~36" but that seems a galaxy away now)
- maintain bw (~79kg and def keep it under <80kg)
- get daily squat max to around 150kg

Summer 2019 - 12 week goals
Running:
 - tempo/long run at 10 km/hr for 60 mins (10km)
 - medium run at 12 km/hr for 40 mins (8km)
 - fast run at 15 km/hr for 20 mins (5km)
Lifting:
- 170kg raw squat @ <85kg (no belt)
Jumping:
- 40" vertical.
« Last Edit: December 08, 2018, 11:43:57 pm by maxent »
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

maxent

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chasing athleticism -- summer training 2019 (day 0)
« Reply #4510 on: December 08, 2018, 10:26:58 pm »
+1
Bodyweight(AM): 82.1kg (10th dec)
Diet compliance: 0/0 days
Daily Squat: 23/23 days
Daily Run: 22/22 days
Basketball skill work:

Training
AM Fast run 5km in 22:15 (intervals of ~ 3min each)
PM squats

Notes:

Ordered a GPS watch in case i start running outside. I'm prob going to do the majority of my running on the treadmill at home though. But i found a track about 25min drive that I can go occasionally and there is a nice road track around a lake near my place where they also hold weekly parkruns which  i can go if the weather permits. We'll see. I have no idea how my running on the treadmill will translate to running on other surfaces? Might do a test some time but right now im too unfit to bother really.
« Last Edit: December 10, 2018, 05:48:29 am by maxent »
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

Mutumbo000

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Re: chasing athleticism -- summer training 2019 (day 0)
« Reply #4511 on: December 09, 2018, 04:38:52 am »
+2
Bodyweight(AM): 82.1kg
Diet compliance: 0/0 days
Daily Squat: 22/22 days
Daily Run: 21/21 days
Basketball skill work:

Training
Fast run - 4x5min intervals of 1km each @ 12km/hr

Notes:

Ordered a GPS watch in case i start running outside. I'm prob going to do the majority of my running on the treadmill at home though. But i found a track about 25min drive that I can go occasionally and there is a nice road track around a lake near my place where they also hold weekly parkruns which  i can go if the weather permits. We'll see. I have no idea how my running on the treadmill will translate to running on other surfaces? Might do a test some time but right now im too unfit to bother really.

Any major high schools around your area or Little Athletics Clubs? You may be surprised and find a track closer than 25 minutes away.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

maxent

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Re: chasing athleticism -- summer training 2019 (day 0)
« Reply #4512 on: December 09, 2018, 09:13:16 pm »
0
Any major high schools around your area or Little Athletics Clubs? You may be surprised and find a track closer than 25 minutes away.

Apparently there are only two in the entire state? But the article is from 2007 and they were talking about building one in Rockingham which is far away from the city. Pretty shocking. Seems most clubs just run on grass. 25 minute drive every 10 days might be okay? but right now im just embarrassed by lack of athleticism to be seen at a proper track lol so i need to address that first anyway. What do you recommend, is it worth trying to join a club or would i just be a bother at this point? I don't just feel slow i look slow. In the past when i felt fast i probably still was actually slow to look at but now it's much worse.
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

adarqui

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Re: chasing athleticism -- summer training 2019 (day 0)
« Reply #4513 on: December 09, 2018, 09:53:34 pm »
0
Bodyweight(AM): 82.1kg (10th dec)
Diet compliance: 0/0 days
Daily Squat: 23/23 days
Daily Run: 22/22 days
Basketball skill work:

Training

Notes:

Ordered a GPS watch in case i start running outside. I'm prob going to do the majority of my running on the treadmill at home though. But i found a track about 25min drive that I can go occasionally and there is a nice road track around a lake near my place where they also hold weekly parkruns which  i can go if the weather permits. We'll see. I have no idea how my running on the treadmill will translate to running on other surfaces? Might do a test some time but right now im too unfit to bother really.

welcome gps watch squad, it's a game changer  :ninja: :highfive: :headbang: :ibrunning:

i dont think treadmill will translate too well, but you never know. i imagine if you were already proficient in road running, that treadmill could be swapped in/out etc. but, going from treadmill to roads/track could be rough.

very curious to see how it goes tho!

maxent

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Re: chasing athleticism -- summer training 2019 (day 0)
« Reply #4514 on: December 09, 2018, 10:43:15 pm »
+1
welcome gps watch squad, it's a game changer  :ninja: :highfive: :headbang: :ibrunning:

i dont think treadmill will translate too well, but you never know. i imagine if you were already proficient in road running, that treadmill could be swapped in/out etc. but, going from treadmill to roads/track could be rough.

very curious to see how it goes tho!

thanks! not sure when it will arrive cos i got it from o/seas but hopefully not longer a week or two. Super excited about it for some reason. I thought of getting an arm band for phone but that doesn't really get me that excited lol. if anything sold me was your cool insta photos of your watch runs which convinced me  :highfive:

today's speed run i was using 13.5km/hr and i found that if take longer strides i could run a bit easier. so i think my technique on the treadmill isn't quite as efficient as it might be on the road. i think on the treadmill ive been taking shorter strides to keep up with the speed of the belt? not sure. i have long legs so it's possible that either road or treadmill, but not both are more optimised for my body. will be intersting to test when i get the chance. but right now i have no way of measuring on the road which is why i haven't bothered to try running outside
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.