Author Topic: Age vs Vertical  (Read 215744 times)

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adarqui

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Re: vag's journal : Age vs Vertical
« Reply #30 on: October 13, 2009, 06:55:15 pm »
0
12 October 2009

Dynamic warmup 5'

2x5 standing vertical jumps :
all jumps were the same , not more than 0,5'' deviation , max was ~27'' ( +0,5'' PR !!! )

2x5 running vertical jumps :
average was 30 to 31 , got 2 jumps at 31,5'' ( 2'' below PR )

SQUATS :
2x5 187lbs
3x5 198lbs (+11lbs)

GLUT-HAM-RAISES : 3x12

CALF RAISES : 3x15 176lbs (+11lbs)

BENCH PRESS :
2x5 132lbs
2x5 143lbs
30sec rest , 1x20 100lbs (+5reps)

WIDE GRIP LAT PULLDOWN:
1x6 154lbs
2x6 165lbs (+1 set)
30 sec rest , 1x15 132lbs




congrats on the SVJ PR!

sucks about the RVJ -2"..

peace

vag

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Re: vag's journal : Age vs Vertical
« Reply #31 on: October 14, 2009, 04:50:34 am »
0

congrats on the SVJ PR!

sucks about the RVJ -2"..

peace

Thanks man.
I was kinda expecting both.
I havent measured SVJ from 2 May when i did that 26,5''PR, i was sure i could beat it 5 months later.
As for the RVJ , my 33,5'' PR was set at 182lbs bodyweight , ~15%bodyfat and was 1 month away from the last heavy lift.
Last jumping session was at 192lbs bodyweight , ~18%bodyfat and right in the middle of a heavy lifting block.
But it still sucks! LOL
woot

vag

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Re: vag's journal : Age vs Vertical
« Reply #32 on: October 15, 2009, 03:25:25 pm »
0

14 October

Basketball training. Very hard again , full of intervals , minimum tactics
Did 3 max effort running jumps between drills , got ~29-30'' :-\


15 October

SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@187
1x3@209
1x5@231 ( +11lbs )
Form at the max squat was fair , depth was at least parallel but i was "goodmorning-ing" rising.
I am doing all the warmup sets in perfect form so i am allowing a little form breakdown to make it a true max , because when i keep my form perfect its is never a true max attempt.
Any comments on this? Should i stick to perfect form with less load or is this max pushing better?

BULGARIAN SPLIT SQUAT : 3x8 , 2x40lbs dumbells ( +10lbs total )

CALF RAISES : 3x15 198lbs ( +22lbs , HUGE PR , WTF??? )

INCLINE BENCH PRESS :
3x6 132lbs ( + 11lbs )
30sec rest , 1x15 100lbs ( + 10lbs ) , ( -5reps )

SEATED ROWS:
1x6 154lbs
2x6 165lbs ( +11lbs )
30 sec rest , 1x15 132lbs ( +11lbs ) , ( -5reps )


woot

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #33 on: October 16, 2009, 03:47:10 am »
0

14 October

Basketball training. Very hard again , full of intervals , minimum tactics
Did 3 max effort running jumps between drills , got ~29-30'' :-\


15 October

SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@187
1x3@209
1x5@231 ( +11lbs )
Form at the max squat was fair , depth was at least parallel but i was "goodmorning-ing" rising.
I am doing all the warmup sets in perfect form so i am allowing a little form breakdown to make it a true max , because when i keep my form perfect its is never a true max attempt.
Any comments on this? Should i stick to perfect form with less load or is this max pushing better?

BULGARIAN SPLIT SQUAT : 3x8 , 2x40lbs dumbells ( +10lbs total )

CALF RAISES : 3x15 198lbs ( +22lbs , HUGE PR , WTF??? )

INCLINE BENCH PRESS :
3x6 132lbs ( + 11lbs )
30sec rest , 1x15 100lbs ( + 10lbs ) , ( -5reps )

SEATED ROWS:
1x6 154lbs
2x6 165lbs ( +11lbs )
30 sec rest , 1x15 132lbs ( +11lbs ) , ( -5reps )




ya stick with perfect form.. eventually it'll overtake any strength 'bad form' would provide..

vag

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Re: vag's journal : Age vs Vertical
« Reply #34 on: October 20, 2009, 06:29:25 pm »
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20 October 2009

SQUATS :
2x5 198lbs ( +11lbs )
3x5 209lbs ( +11lbs )

GLUT-HAM-RAISES : 3x12

CALF RAISES : 3x15 209lbs ( +11lbs , PR )

BENCH PRESS :
4x5 143lbs ( +11lbs for 2 sets )
30sec rest , 1x15 110lbs ( +11lbs ) , ( -5 reps )

WIDE GRIP LAT PULLDOWN:
2x6 165lbs ( +11lbs for 1 set )
30 sec rest , 1x15 132lbs ( +0lbs , + 0reps )


woot

vag

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Re: vag's journal : Age vs Vertical
« Reply #35 on: October 23, 2009, 03:25:24 pm »
0

23 October 2009

Dynamic warmup 5'

Vertical jump testing:
2x5 SVJ : best was ~27,5'' ( +0.5'' PR )
2x5 RVJ : best was ~32'' ( 1,5'' below PR )
Not bad at all , test was done at 195lbs BW with full stomach.

SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@187
1x3@209
1x5@231 ( +0lbs ) , ( +better form )

BULGARIAN SPLIT SQUAT : 3x8 , 2x46lbs dumbells ( +12lbs total )

CALF RAISES : 3x15 single leg , BW + 22lbs

woot

vag

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Re: vag's journal : Age vs Vertical
« Reply #36 on: October 24, 2009, 07:33:21 am »
0
24 October 2009

Body measurements
Yesterday's workout was the last of a bulking cycle , gonna do rest/deload/undereat for the next 10 -15 days.

Weight ( in the morning ) : ~192 , ( +6lbs )
Waist ( navel level , loose) : 36,5'' , ( +1,5'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : 26'' , ( +0,6'' )
Hips ( middle of butt , loose ) : 42'', ( +0,7'' )
Biceps ( flexed ) : 15,75'' , ( +0,35'' )
Calves : 15,15'' ( +0,15'' )
Neck ( loose ) : 15,75'' loose , ( +0,4'' )

Body fat estimation : 19,4% ( +2,4% )
Lean mass : 154,75lbs ( +0,4lbs , WTF , 0,4 ?!?!?!?!?! )
Fat : 37,25lbs ( +5,6lbs , BOOOOOOOOOOOO )

Q: How can i be 6lbs up in the scale and every muscle has increased circumferance and yet the lean mass estimation is the same?
A: My bodyfat calculator is a piece of shit??? http://home.fuse.net/clymer/bmi/



« Last Edit: October 24, 2009, 07:44:20 am by vag »
woot

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #37 on: October 24, 2009, 10:21:28 am »
0
ya those online calculators suck.. calipers are the way to go.. since most people don't have access, just pinch your fat and look in the mirror ;)

vag

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Re: vag's journal : Age vs Vertical
« Reply #38 on: October 30, 2009, 05:20:34 pm »
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24->30 October 2009 : rest

30 October 2009
( Unloading )

SQUATS :5x5 165lbs ( - 44lbs )
GLUT-HAM-RAISES : 3x8 ( -4 reps per set )
CALF RAISES : 3x12 154lbs ( -55lbs, - 3 reps per set )
BENCH PRESS : 4x5 121lbs ( -22lbs )
WIDE GRIP LAT PULLDOWN: 3x6 143lbs ( -22lbs )

woot

vag

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Re: vag's journal : Age vs Vertical
« Reply #39 on: November 01, 2009, 12:01:45 pm »
0
1 November 2009

Dynamic warmup 5'

Vertical jump testing:
2x5 SVJ : best was ~27,5'' ( PR levels )
3x5 RVJ : best was ~32'' ( 1,5'' below PR )

Bodyweight at session : 193,5lbs

I feel i can do 28'' SVJ and 34'' RVJ.
woot

vag

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Re: vag's journal : Age vs Vertical
« Reply #40 on: November 03, 2009, 07:30:36 am »
0

2 November 2009

Basketball game.
Played 2nd and 3d quarter straight.
Sooooooooooooooo dead!
Tried a couple of jumps at halftime , got ~32''.

Today my hip flexors are terribly sore , wtf is that???
woot

vag

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Re: vag's journal : Age vs Vertical
« Reply #41 on: November 03, 2009, 02:00:18 pm »
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3 November 2009

CNS mercy today :D :P
woot

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #42 on: November 05, 2009, 02:11:19 am »
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3 November 2009

CNS mercy today :D :P


no mercy!

ok ya sometimes, nevermind ;)

vag

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Re: vag's journal : Age vs Vertical
« Reply #43 on: November 05, 2009, 04:00:15 am »
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3 November 2009

CNS mercy today :D :P


no mercy!

ok ya sometimes, nevermind ;)

LOL , i knew you'd say that!

4 November 2009

BBall practice - CNS mercy canceling
Coach tried to kill us.
There were only 6 of us and after the usual 45' of intervalistic drills he had us playing full court 3 on 3 for the rest 45' , WTF???

woot

vag

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Re: vag's journal : Age vs Vertical
« Reply #44 on: November 05, 2009, 04:31:25 am »
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5 November 2009 , AM

Body measurements
End of 10 days unloading/undereating.

Weight ( in the morning ) : ~188lbs , ( -4lbs )
Waist ( navel level , loose) : 35,8'' , ( -0,7'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : 25,4'' , ( -0,6'' )
Hips ( middle of butt , loose ) : ~41'', ( -1'' )
Biceps ( flexed ) : ~15,5'' , ( -0,25'' )
Calves : ~15'' ( -0,15'' )
Neck ( loose ) : ~15,55'' loose , ( -0,2'' )

Green = positive changes
Red = negative changes

Looks pretty good!

woot