Author Topic: A Journey to Running Fast and Jumping High (Read 577804 times)

LBSS · « **Reply #750 on:** November 10, 2015, 05:31:38 pm »

why.

the fuck.

did you do 2x6.

struggle.

and then add weight.

vag · « **Reply #751 on:** November 11, 2015, 06:36:24 am »

also,

why.

the fuck.

not only you added weight while you struggled in the first two sets.

but you also went to use 40s from 35s while you have 37.5s available too.

seifullaah73 · « **Reply #752 on:** November 11, 2015, 11:54:49 am »

Quote from: vag on November 11, 2015, 06:36:24 am

also,

why.

the fuck.

not only you added weight while you struggled in the first two sets.

but you also went to use 40s from 35s while you have 37.5s available too.

I decided to use your recommended method of 2 x 6 for 35kg then 1 set of 40kg. I did mention previously I had access to 37.5kg.

Quote from: LBSS on November 10, 2015, 05:31:38 pm

why.

the fuck.

did you do 2x6.

struggle.

and then add weight.

I thought this was the progression after being able to do 3 x 6 @35kg to progress to 40kg.

But I was wrong, but I don't understand something, I completed 3 x 6 at 35kg, which means I will move up to 37.5kg and struggle and not make 3 x 6, then I would have to go back, isn't this repetitive and how does one progress from this. Can't I just do 37.5kg 3 sets of as much as I can do until when I reach 6 reps then progress to 40kg.

Also I sprained my rectus femoris near the top, so will miss tomorrows workout.

Dreyth · « **Reply #753 on:** November 11, 2015, 12:07:49 pm »

Quote from: seifullaah73 on November 11, 2015, 11:54:49 am

I completed 3 x 6 at 35kg, which means I will move up to 37.5kg and struggle and not make 3 x 6, then I would have to go back, isn't this repetitive and how does one progress from this.

Um...

Quote from: seifullaah73 on November 11, 2015, 11:54:49 am

Can't I just do 37.5kg 3 sets of as much as I can do until when I reach 6 reps then progress to 40kg.

Yes!

seifullaah73 · « **Reply #754 on:** November 11, 2015, 12:57:00 pm »

Quote from: Dreyth on November 11, 2015, 12:07:49 pm

Quote from: seifullaah73 on November 11, 2015, 11:54:49 am
I completed 3 x 6 at 35kg, which means I will move up to 37.5kg and struggle and not make 3 x 6, then I would have to go back, isn't this repetitive and how does one progress from this.

Um...

Quote from: seifullaah73 on November 11, 2015, 11:54:49 am
Can't I just do 37.5kg 3 sets of as much as I can do until when I reach 6 reps then progress to 40kg.

Yes!

Great, thanks for confirming this.

vag · « **Reply #755 on:** November 11, 2015, 01:28:30 pm »

Yes, since you completed 3x6@35kg at the previous workout you had to up the weight at last set as we planned. Sometimes though, you gotta hear your body, if 2nd set with 35kg was a struggle, it is not your day to up for the third, even if previous time you did 3x6 easier. But ok, let's say you had to up the weight at the third set. Why use 40 when you have 37,5? That makes no sense at all. Increments in weight should be the smallest possible.

Think of this, classic example, if you advance 2,5 kg per MONTH , in 1.5 years you will have advanced... 45kg!!! Don't be impatient and ruin progress, make small steps, let it happen gradually. You would have served yourself MUCH better at that last set if you did 5-6 reps with 35kg or 3-4 reps with 37.5kg than 1 with 40kg that you did.

No big deal though, next time

seifullaah73 · « **Reply #756 on:** November 11, 2015, 01:41:37 pm »

Quote from: vag on November 11, 2015, 01:28:30 pm

Yes, since you completed 3x6@35kg at the previous workout you had to up the weight at last set as we planned. Sometimes though, you gotta hear your body, if 2nd set with 35kg was a struggle, it is not your day to up for the third, even if previous time you did 3x6 easier. But ok, let's say you had to up the weight at the third set. Why use 40 when you have 37,5? That makes no sense at all. Increments in weight should be the smallest possible.

Think of this, classic example, if you advance 2,5 kg per MONTH , in 1.5 years you will have advanced... 45kg!!! Don't be impatient and ruin progress, make small steps, let it happen gradually. You would have served yourself MUCH better at that last set if you did 5-6 reps with 35kg or 3-4 reps with 37.5kg than 1 with 40kg that you did.

No big deal though, next time

Thanks

seifullaah73 · « **Reply #757 on:** November 17, 2015, 11:34:20 am »

Date: 17/11/2015
Soreness: right quad a little
BW: 64.3kg

Condition: wet track, wind from side low/medium. My quads feel healed from the sprain I had on tuesday.

Warm up
same

Workout
reverse calf raises

60m sprints alt lead leg, stand start
1. 8.19 Left Lead leg Wind from side - Rusty, little pain in my body during run to get the muscles loosened up nothing to worry about, just rust.
2. 7.97 Right Lead leg Wind from side - felt much better
3. 8.00 Left lead leg - so annoying I click the button but when I stop running I see it is still running 9,10,11, so I am going to assume it was probably around 7.9 to 8.1
4. 8.21 Right Lead leg - such a let down.

Ankle hops 2 x 8
Tuck Jumps 2 x 8

BSS
- 0kg x 3
- 20kg x 5
- 35kg x 2 x 6 - it was quite easy for my right leg until the last rep, then went onto the left leg straight away, which was a bit struggle, towards the 3rd rep, then on the second set it was quite amount of struggle.

Single Leg Romanian Deadlift
- 0kg x 3
- 35kg x 2 x 6 - some struggle so decided to not attempt 3rd set also time was running out quickly.

It was comfortable as my quad was nice and a little fresh after the running, so the lifts were nice and controlled, just need to focus on controlling motion more, contract core and other muscles throughout movement sometimes I lose the focus and drop the weight.

Cool down
stretch (quads, hamstring, calf)
walk back

Rating: 6/10

vag · « **Reply #758 on:** November 17, 2015, 11:36:39 am »

Why did you skip the third sets once again?

seifullaah73 · « **Reply #759 on:** November 17, 2015, 11:38:17 am »

Quote from: vag on November 17, 2015, 11:36:39 am

Why did you skip the third sets once again?

I thought from what you said:

Quote

Sometimes though, you gotta hear your body, if 2nd set with 35kg was a struggle, it is not your day to up for the third

If 2nd set was a struggle, I do not have to attempt third set. Also ran out of time.

LBSS · « **Reply #760 on:** November 17, 2015, 11:39:56 am »

drop weight and do the third set. time under tension is important.

seifullaah73 · « **Reply #761 on:** November 17, 2015, 11:41:05 am »

Quote from: LBSS on November 17, 2015, 11:39:56 am

drop weight and do the third set. time under tension is important.

Oh I see.

So something like, 2 x 6 @35kg if struggle do third set 32.5kg x 1 x 6
if less struggle do 2 x 6 @35kg then 1 x 6 @ 37.5kg.

Thanks.

vag · « **Reply #762 on:** November 17, 2015, 11:56:28 am »

LOL, look at my post that you quoted, i said that maybe some days you can not UP the weight, never did i say to skip sets.

Quote from: vag on November 11, 2015, 01:28:30 pm

Sometimes though, you gotta hear your body, if 2nd set with 35kg was a struggle, it is not your day to up for the third, even if previous time you did 3x6 easier.

On the contrary, look how many times i tried to ephasize to you NOT TO CUT SETS:

Quote from: vag on October 31, 2015, 04:46:27 pm

From the next time you go to the gym and FOREVER, do at least 3 sets that consist of at least 6 reps for each leg.

Quote from: vag on November 02, 2015, 05:14:11 am

You got that right. NEVER sacrifice form/ROM over weight. The exercise is BSS, not half BSS, you have to execute it properly at legit ROM.
Also don't cut sets/reps short like you did in the past. Like doing 6-4-4 or 6-6. Do 3 sets of 6 good reps. Better to go a bit too light than too heavy on the beginning.
If i were you i would go back to 35, if you can do 3x1 with 40kg i doubt you will do 3x6 with 37,5kg. Reset yourself, go to 35 or 32,5, then advance from a solid base.

Quote from: vag on November 03, 2015, 12:31:22 pm

Quote from: vag on November 02, 2015, 05:14:11 am
Also don't cut sets/reps short like you did in the past. Like doing 6-4-4 or 6-6. Do 3 sets of 6 good reps. Better to go a bit too light than too heavy on the beginning.

Quote from: seifullaah73 on November 03, 2015, 11:33:50 am
BSS @ 0kg x 5, 20kg x 6 easy, 37.5kg dumbells x 2 x 6 each leg

Single leg romanian deadlift 0kg x 5, 37.5kg x 2 x 6

Quote from: vag on November 04, 2015, 05:11:50 am

That is it, you have to be patient. Don't improvise, don't cut set, don't cut reps, don't add too much weight, don't do half reps.
Follow the above plan TO THE LETTER and be sure you will thank me later. Well not me, i didn't invent progressive overloading, i am just trying to teach it to you right

This is 4 posts in the last 20 days about not cutting sets, plus another one encouraging you to stay consistent with it the only time you got it right.
And you go to gym and skip sets again.
Give me a break.

seifullaah73 · « **Reply #763 on:** November 17, 2015, 12:20:53 pm »

Quote from: vag on November 17, 2015, 11:56:28 am

LOL, look at my post that you quoted, i said that maybe some days you can not UP the weight, never did i say to skip sets.

Quote from: vag on November 11, 2015, 01:28:30 pm
Sometimes though, you gotta hear your body, if 2nd set with 35kg was a struggle, it is not your day to up for the third, even if previous time you did 3x6 easier.

On the contrary, look how many times i tried to ephasize to you NOT TO CUT SETS:

Quote from: vag on October 31, 2015, 04:46:27 pm
From the next time you go to the gym and FOREVER, do at least 3 sets that consist of at least 6 reps for each leg.

Quote from: vag on November 02, 2015, 05:14:11 am
You got that right. NEVER sacrifice form/ROM over weight. The exercise is BSS, not half BSS, you have to execute it properly at legit ROM.
Also don't cut sets/reps short like you did in the past. Like doing 6-4-4 or 6-6. Do 3 sets of 6 good reps. Better to go a bit too light than too heavy on the beginning.
If i were you i would go back to 35, if you can do 3x1 with 40kg i doubt you will do 3x6 with 37,5kg. Reset yourself, go to 35 or 32,5, then advance from a solid base.

Quote from: vag on November 03, 2015, 12:31:22 pm
Quote from: vag on November 02, 2015, 05:14:11 am
Also don't cut sets/reps short like you did in the past. Like doing 6-4-4 or 6-6. Do 3 sets of 6 good reps. Better to go a bit too light than too heavy on the beginning.

Quote from: seifullaah73 on November 03, 2015, 11:33:50 am
BSS @ 0kg x 5, 20kg x 6 easy, 37.5kg dumbells x 2 x 6 each leg

Single leg romanian deadlift 0kg x 5, 37.5kg x 2 x 6

Quote from: vag on November 04, 2015, 05:11:50 am
That is it, you have to be patient. Don't improvise, don't cut set, don't cut reps, don't add too much weight, don't do half reps.
Follow the above plan TO THE LETTER and be sure you will thank me later. Well not me, i didn't invent progressive overloading, i am just trying to teach it to you right

This is 4 posts in the last 20 days about not cutting sets, plus another one encouraging you to stay consistent with it the only time you got it right.
And you go to gym and skip sets again.
Give me a break.

I misunderstood what you said. But now it makes sense.
but there will be time where I will skip a set because I do not have enough time to do 3 sets for it but if I do have time I will certainly do it.

vag · « **Reply #764 on:** November 17, 2015, 12:28:59 pm »

Yes, it is all fine man, not mocking or yelling at you, just trying to get you to do it right.
Sometimes when you don't have time it is fine. But even then, if you ask me, do the so-called drop-set. That means almost no rest and use half the weight, do as many reps as you can. So if no time for a proper rest third set ( like 2-3 minutes or whatever you use ) drop down the 35kg DBs, pick up 18-20kg DBs and do as many reps as you can with each leg, should be around 15.

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Author Topic: A Journey to Running Fast and Jumping High (Read 577804 times)

LBSS

Re: A Journey to Running Fast and Jumping High

vag

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seifullaah73

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Dreyth

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seifullaah73

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vag

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seifullaah73

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seifullaah73

Re: A Journey to Running Fast and Jumping High

vag

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seifullaah73

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LBSS

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seifullaah73

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vag

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seifullaah73

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vag

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