Author Topic: chasing athleticism  (Read 923647 times)

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entropy

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Re: chasing athleticism -- w3d1
« Reply #405 on: October 15, 2012, 09:20:25 am »
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Training
FS 1x100, 3x102, 1x105, 2x106, 4x96, 4x93, 3Fx92.5
BS 2x90, 2x100, 3x97.5, 5x92.5, 6x87.5, 8x82.5, 10x87.5
HIIT sprints - 7x (11 on, 14 off)

Spent. That's a shitload of squatting, took me over 2 hours. I don't have the energy to attempt benching now. It's given me another idea to try the split again, but this time instead of being a go heavy or gtfo bro, i'm going to try something different. Tomorrow I will bench, but not to PR or anything like that - just to get some nice volume in at a medium weight.

I didn't do abs today. Because apparently doing 55 work squats is kind of an ab workout in itself. I think it's part of the reason my backsquats aren't heavier is because abs are fatigued by the time i'm done front squattin. Not making excuses just stating a fact.

FS notes:
My new cues were a shit and miss. Instead of concentrating on the only good cue i've found so far (the put the bar between the ankles at the bottom), i forgot about it while trying to concentrate on the new ones which didn't really pan out. There is no harm in experimenting, only that the ankle cue saves my knees and I did cause a fair bit of discomfort to my knee today. It's okay, it's a learning process. I thought the 106 was a PR attempt but then I checked my logs and i've done 108.5 for a double before. The depth of that wouldn't have been as good as the 106 but nevermind. I've gotten weaker though. 2 weeks ago I had better form and was finding the same weights easier but cutting happens.

BS notes:
Cunt fuck motherfuckering. Enlightenment. Nonlinear progress ftw. One gets so caught up in adding weight every time that form is sacrificed for the sake of numbers in a log. Shitty way to train. I know now that nonlinear progression is the way to go. I'm going to take a measured approach to progress, when form is good, then progress, otherwise repeat. I can progress nevertheless by adding a rep or two next time with the same weight. That's progress too. My last set is deeper, more controlled and w/ much better form. If my training max today was 100kg then 77.5 is about 80% which is the sweet spot. This is telling me I've been going too heavy and it has cost me progress and good technique. But suppose if I take my 10x77.5 to 10x100 with the same form. That will be more beneficial that trying to push up multiple sets of heavier triples or fives while having imperfect form. I think one heavy set is fine though.

reminder to self ask Lance for a form check on backsquats

Conditioning notes:
Good choice of parameters today. Next time add 1sec to on, and take 1 sec from off.
« Last Edit: October 15, 2012, 10:57:10 am by entropy »
Goals: Cutting to 6-8% bodyfat

LBSS

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Re: chasing athleticism
« Reply #406 on: October 15, 2012, 09:29:47 am »
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just remember that if you haven't made it to 175 in exactly a week, YOU HAVE NOT FAILED.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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entropy

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Re: chasing athleticism -- w3d2
« Reply #407 on: October 16, 2012, 07:00:06 am »
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just remember that if you haven't made it to 175 in exactly a week, YOU HAVE NOT FAILED.

I hear you mate, will keep that in mind. Thanks.

So far it has been easy, did 20 mins fasted walking yesterday, 40mins today. Trained hard in gym and got my first HIIT conditioning session out of the way. Looking forward to training again tonight. I had a preworkout chocolate bun yesterday but it's okay it was within my macros and it didn't affect the caloric deficit.

BW this morning was 80.1kg / 176.59 lb .. confident i'll be dropping below 80 / 176 real soon.

Training
BP 2x5x72.5, 1x5x70

And that's it. Nothing more :) I took stimulants, and after finishing the 3rd set I went back out to do another one and then decided why not just stop here. Sure I could do another set or two but lets be smart about this. I'll press again tomorrow. And bench again friday and sunday, no need to go balls out every time. Save that for the PR session.

So i'm still buzzed, what am i gonna do now? I have decided to use the extra stimulation to study my machine learning book  8)

I'm going to make splits work. They need care obviously - but the advantages are there. I did 55 reps of squatting yesterday, the next day my legs are recovered. Why? Because I only did lower body yesterday - my body recovers much more efficiently when I don't do full body workouts. It just means the next day I can't go and set an upper body PR. But that's ok, I don't have to set a PR the next day. I can set it on another day when i'm fresher. Will make this work   :headbang:
« Last Edit: October 16, 2012, 08:26:35 am by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism
« Reply #408 on: October 16, 2012, 07:25:03 am »
+1
RE: sprinting vs jumping

I realised today that I like the idea of sprinting fast than I do about jumping high. Jumping high is something you do to impress other people I think. But running fast is something you do for yourself, no one else cares  or will ever care about your sprint times, only you do. It's a purer goal.

I haven't looked very hard but I came across this table of data:



I didn't realise my goal of getting under 4s was so close to worth class, at least by 1992 standards. Now i'm even more keen to achieve it, especially considering how difficult it may prove to be.
« Last Edit: October 16, 2012, 07:32:58 am by entropy »
Goals: Cutting to 6-8% bodyfat

Mikey

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Re: chasing athleticism
« Reply #409 on: October 16, 2012, 07:54:32 am »
+1
Yeh i like running as well coz it's more goal orientated for my sport (rugby). That's a cool chart showing the splits. It's interesting to contrast the differences between the sprinters. Even though Carl Lewis came last in that chart you can see from the chart how good his top speed is.
60-100m
Linford Christie 3.42
Carl Lewis 3.43
Andre Carson 3.49
Dennis Mitchell 3.53
"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...

entropy

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Re: chasing athleticism
« Reply #410 on: October 16, 2012, 02:21:26 pm »
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damn. Was working late and just finished up now i'm starving. Makes it hard because have plenty of left overs from a family thing over the weekend. Cake, pasta etc. Have to go without, otherwise i'll have to diet mo days. sigh. on cravings I brought a packet of salted peanuts into my bedroom and i was tempted to finish but forced myself to cram it inside an empty bottle of stimulants. That should keep it fresh and once i'm done cutting im gonna devour it.

sleeping hungry for the win .. but < 175 by monday will be worth it
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism -- now under 80kg and 175lb
« Reply #411 on: October 17, 2012, 12:49:11 am »
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Got an overnight whoosh, under 80kg now! Have decided to revise my goal of 175 to 174 since i'll achieve the <175 goal 5 days early. I actually like the idea of finishing up under 79kg than leaving it as 79.3 anyway so this is great.



BW: 79.6kg / 175.49lb

It's funny. When i started cutting I thought i'd be ripped by 80kg. It now looks more likely it will happen around 75kg. I don't mind, it means I can gain a whole 5kg (11lb) of mass and still only be 80kg. Will be a beast at 80kg once i'm done cutting and bulking.
« Last Edit: October 17, 2012, 02:52:05 am by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism -- w3d3
« Reply #412 on: October 17, 2012, 07:31:09 am »
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Training
FS 1x90, 1x100, 1x105, 1x110, 1x90, 2x80
BS 3x90, 3x97.5, 5x92.5, 6x90, 8x85(PR), 10x80 (PR)

CU 5xBW, 8xBW (PR)
PU 2xBW PU (new exercise, lol.. might have to use bands on pullups til i get better at them, will see)
CURLZ 2x8x30, 1x8x25

SSTM -  1 incline, 2.6km, 20 mins

FS notes:
Next weds don't go heavy just get some volume in and quickly go to backsquats. Otherwise good day, the 110 was rather ugly but i wrestled it up all the same.

Note to self, when squatting a hard rep, after the bounce out of the hole, think bring hips forward. this will save getting bent over. and then just squeeze it out with quads, nice and simple. try that next time with a PR weight.

BS notes:
Two things. I realised a) I have a sticking point, and related b)when I hit the sticking point, i relax my quads, and let my back round, allow the weight to lean me forward. Then i leave it to my much stronger back and glutes to take over.

The sticking point is very much real. And it's the reason my backsquat hasn't done much for my front squat AND VICE VERSA. vice versa you ask? Why yes. Check it. I front squatted 115kg. I'm struggling with backsquats around 100kg. How can it be? Because of the sticking point see. When I hit it, instead of pushing thru with my quads, i don't. This means all the leg strength i've build using front squats does not transfer to the backsquat. But i'm on it now - this will be addressed quick time. Newbie gains to the rescue.

Exactly a month ago when I was deep into my high bar squatting experiment I was going deeper and I had great form at least to the naked eye. Maybe the camera doesn't show everything, it's possible my knees were hurting but it makes me wonder if I gave up on high bar too soon. Maybe I can find a way to improve knee impact for hb as I have achieved with fs. And it's possible I can improve form so it's safer too. Maybe the sticking point that shows itself in my pc dominant squats is also there for hb and if it's removed/fixed then hb form and safety will too. These are all possibilities I should consider.

Conditioning notes:
Damn i'm loving running. Kicking myself for not doing it earlier. I put the incline on 1 because 2 sucks lol. It took me 15:22 to run 2km, i think a good goal for next time is 3km in 20 mins. Once i get that, i'll try get 4km in 25 and finally work up to 5km in 20-25 mins. That will be good enough for my purposes I think.

Another day, another 44 work squats. I must be crazy to do 40-50 reps of squatting 3x a week but that's how I roll now  8) .. unashamed squat addict
« Last Edit: October 17, 2012, 10:29:04 am by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism -- w3d4
« Reply #413 on: October 18, 2012, 02:33:06 am »
+1


BW: 79.2 kg / 174.61 lb

Goal achieved 4 days early. New goal is < 79/174.

I will fast 18 hours today and stick to the diet and hope i'll be under 79kg by tomorrow and l have a feeling I have PR coming up in me tomorrow in the last squat workout of the cut. That would be ace.

Possible choices for PR attempts
4x102, 4x102.5, 3x106, 3x107.5, 2x111, 2x112.5, 1x116, 1x117.5

Not sure which one of these I like my chances of best. The 117.5 would be bring me within a kilo on the bar at 1.5BW so that would be cool. But I've been working hard at the 102 the last coupla weeks and would like to see that fall (best i've got is a failed 4th rep). Realistically speaking i'm probably gonna go for the 102 but who knows what i'll end up attempting.
« Last Edit: October 18, 2012, 02:47:55 am by entropy »
Goals: Cutting to 6-8% bodyfat

Mikey

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Re: chasing athleticism
« Reply #414 on: October 18, 2012, 02:49:53 am »
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I'd go for the 4x102.5 just think it's only a 500 gram difference from the 102. Plus it'll give you the confidence to knock off the heavier triples and single you want to do.
"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...

LBSS

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Re: chasing athleticism
« Reply #415 on: October 18, 2012, 09:01:36 am »
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VICTORY.

 :highfive: :highfive: :highfive: :highfive:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

entropy

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Re: chasing athleticism
« Reply #416 on: October 19, 2012, 06:03:01 am »
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I'd go for the 4x102.5 just think it's only a 500 gram difference from the 102. Plus it'll give you the confidence to knock off the heavier triples and single you want to do.

Sounds like a plan. I don't feel very strong today (even flexing my bicepts seems tiring lol) so I don't think i'll go for heavy maxes, just try to get that 102.5x4 and then finish up with some lighter sets. Hopefully i'll crack it this time.

VICTORY.

 :highfive: :highfive: :highfive: :highfive:

Thanks bud  :D
Goals: Cutting to 6-8% bodyfat

entropy

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Re: chasing athleticism -- w3d5
« Reply #417 on: October 19, 2012, 10:56:34 am »
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BW = 89.2kg / 174.61 lb

Training
FS 3x102.5, 0x117.5, 4x97.5, 4x95, 4x92.5
BS 2x90, 3x100, 5x95, 6x92.5, 8x87.5, 8x82.5
BP 1x77.5, 4x80, 2x75
HIIT 7x(12s on, 13s off)

FS notes:

<a href="http://www.youtube.com/watch?v=lfptghp0bPg" target="_blank">http://www.youtube.com/watch?v=lfptghp0bPg</a>

<a href="http://www.youtube.com/watch?v=0HRO-hWOwKo" target="_blank">http://www.youtube.com/watch?v=0HRO-hWOwKo</a>

<a href="http://www.youtube.com/watch?v=pOQ-at86YYc" target="_blank">http://www.youtube.com/watch?v=pOQ-at86YYc</a>

Went for the 4x102.5 but after the 3rd rep I just racked it, i know I wouldn't have got the 4th. Wanted a PR and decided to go for the 117.5 max, wasn't to be. On the bright side i'm 2.5kg off my PR for 3 reps and i've just got thru a long cut so i'm not too displeased with my last squat showing while cutting.

So that's that - next time I squat I won't be on a diet. I'm going to be aggressive with my front squat over the diet break. Will write a longer more detailed post on this next week.

Oh sweet, I figured out how to use avidemux to trim my videos. Will make uploading MUCH faster and it wont fill up my HD. I might write a script to go thru all my videos and trim them now. This one is only 2MB now! I think it makes it easier to focus on the lift. I usually edit my videos so they're as brief as necessary. Now they will be visually compact too.

BS notes:
Depth varies too much. I will repeat most of these sets again next time.

BP notes:
Benching after front squatting just does not work. I was prioritising front squats obviously otherwise I'd BP first. May just have to do that anyway, I don't like losing ground on bench.

Conditioning notes:
Amazing what difference 1 second makes. Last time it was almost enjoyable, this time it wasn't.

No abs or chins, too fuxxored. I squat too much.

Food



Took my free meal for the week. Grilled wedges & coke. Still have two solid days of cutting left over the weekend, will be strict of course.
« Last Edit: October 19, 2012, 12:10:40 pm by entropy »
Goals: Cutting to 6-8% bodyfat

Rix

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Re: chasing athleticism
« Reply #418 on: October 19, 2012, 12:10:34 pm »
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If I remember right, one of your knees used to bug you. Any issues with that recently?

entropy

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Re: chasing athleticism
« Reply #419 on: October 19, 2012, 12:15:18 pm »
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If I remember right, one of your knees used to bug you. Any issues with that recently?

Hey long time. Yeah my right knee sometimes acts up. I've kind of figured out how to keep it under control. I used to do daily treadmill walking which was a problem. But with discussing it adarqui and others I realised I wasn't well hydrated when I was doing those walks in the morning. So i've been drinking more water before fasted TM. That has helped. The inner bro-scientist things it lubricates the joints or something like that. The other thing which I think has made a difference is i've dropped the incline from 2 to 1. I just do much longer sessions now which is probably better for fat loss anyway. Like 20-40mins compared to the paltry 7-10mins I used to do.

In terms of lifting - my technique was a problem. I was bouncing off my knees at the bottom of a squat. I have fixed that now by using my self-discovered cue of bringing the bar down into my ankles. When It goes there, there is no tension on my knees and I can bounce of the hole pain free. So these two things have made a huge difference.

Forgot to mention. The other big change I made was ceasing high bar squats. I like them, just doing them AND front squats, it's a bit redundant. And together they probably beat up my knees way too much. So now I do a PC dominant squat which is much easier on the knees while continuing with front squats which I love.

Having said that, i'm going to get a pair of Rehband knee sleeves. I don't have massive robust knee joints, so for someone like me, not genetically predisposed to heavy lifting, prevention is better than regret later. So i'll get some knee sleeves and keep my knees nice and warm and secure while I do my shitload of squatting (50 reps, 3x a week!).
« Last Edit: October 19, 2012, 12:41:57 pm by entropy »
Goals: Cutting to 6-8% bodyfat