Author Topic: Age vs Vertical  (Read 164980 times)

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Leonel

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Re: Age vs Vertical
« Reply #3345 on: June 13, 2017, 08:33:17 am »
0
Volume and fun... sounds like the perfect example for an oxymoron to me.  :lololol:

vag

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Re: Age vs Vertical
« Reply #3346 on: June 14, 2017, 03:44:32 am »
+3
Well, i hate volume for progressive overloading, it is so hard and non-linear to add weight regularly when doing many reps. But for small blocks, i find it fun.
Ok, some thoughts: I lost the vertical train this year. It is too late to start jumping, by the time i get used to it i will have to leave for summer vacation. Instead, i decided to change it up a bit. I will carry on this volume scheme for a while, and phase in track sessions with lots of intervals. The general goal is to improve strength, fitness and work capacity. Volume will also act as a planned overreaching mean, which is necessary as i will most probably do nothing at all at vacation. Then, when i come back, i will switch it to more 'functional', less reps, o-lifts etc. I plan to be in the best  condition possible ( fit-wise / vert-wise / strength-wise ) at the new bball season, around mid September.
:lololol:
woot

vag

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Re: Age vs Vertical
« Reply #3347 on: June 20, 2017, 03:16:03 am »
+2
Been a bit too busy again and... shamed to admit... got a little lazy too, could have squeezed one more workout. Need to get back to consistency in the weightroom. Also need to engage track sessions ASAP.

19 June 2017

Bodyweight@session : ~85,75kg
Soreness : none
Injuries/aches : none

ATG PAUSED SQUAT:
8@20kg
8@40kg
8@50kg
8@60kg
8@70kg ( +1 rep )
-Strong, should have added weight.

PAUSED BENCH PRESS:
8@20kg
8@40kg
8@50kg
8@57,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg ) , paused bench  :personal-record:
-Very strong!

DEAD-HANG PULLUPS:
9@BW ( +1 rep )
7@BW
7@BW
6@BW
6@BW
-Total reps = 35 , 5-sets all time :personal-record:

PAUSED STANDING CALF RAISE MACHINE:
15@BW+60kg ( +3 reps )
15@BW+60kg ( +3 reps )
15@BW+60kg ( +3 reps )
-Ultra solid, rather easy, very strong.

So somehow this once-a-week thing works great, i feeltotally recovered but not at all de-trained. Great, then let's stop doing it, time to get back to beating up that old body.  :P
« Last Edit: June 22, 2017, 05:15:54 am by vag »
woot

vag

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Re: Age vs Vertical
« Reply #3348 on: June 22, 2017, 05:15:13 am »
+1
21 June 2017

Bodyweight@session : ~86,25kg , oops!
Soreness : chest, lats, quads, glutes, calves, all minor like 1/5
Injuries/aches : none

RDL:
8@20kg
8@40kg
8@50kg
8@60kg ( -25 kg )
8@70kg ( -15 kg )
8@80kg ( -5 kg )
-Ultra strict. Rather too easy, should have done one more set at 85 or 90kg but wanted to keep it safe coz of long layoff time.

SEATED NEUTRAL GRIP DB OHP:
12@18kg each hand
12@18kg each hand
11@18kg each hand ( -1 rep )
9@18kg each hand ( extra set )

BICEPS Z-BAR CURL:
12@25kg ( -2,5 kg )
12@25kg ( -2,5 kg )
12@25kg ( -2,5 kg )
12@25kg ( extra set )

TRICEPS PUSH DOWN:
12@130lbs
12@130lbs
12@130lbs
12@130lbs ( extra set )

DB SHRUGS:
12@24kg each hand ( +2 kg each hand )
12@24kg each hand ( +2 kg each hand )
12@24kg each hand ( +2 kg each hand )
12@24kg each hand ( extra set )

Haven't done this mid-week workout for a whole month now so very happy with how it went. I am feeling strong. I like it.
« Last Edit: June 22, 2017, 09:48:26 am by vag »
woot

vag

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Re: Age vs Vertical
« Reply #3349 on: June 26, 2017, 06:16:11 am »
+2
24 June2017

Bodyweight@session : ~85,5kg
Soreness : hamstrings 2,5/5 , shoulders 2/5
Injuries/aches : none

SQUAT:
8@20kg
6@30kg
5@40kg
4@50kg
3@60kg
3@70kg
3@80kg
2½@90kg
20@50kg ( +5 reps )
-80 was very solid, could have grinded 3@85 or 2@90but played it safe again because of big layoff time.

DIPS:
10@BW
9@BW ( -1 rep )
8@BW
8@BW ( extra set )
8@BW ( extra set )
-Have done 5 sets of dips only a few times ever, so today is a silly 5-sets-total reps :personal-record:

DEAD HANG CHINUPS:
8@BW ( -1 rep )
7@BW ( -1 rep )
6@BW ( -1 rep )
6@BW ( extra set )
6@BW ( extra set )
-Same story with dips above, another silly 5-sets-total-reps :personal-record:

PAUSED SEATED CALF RAISE MACHINE:
12@60kg ( -10 kg ) , ( -3 reps )
12@60kg ( -10 kg ) , ( -2 reps )
12@60kg ( -10 kg ) , ( -1 rep )
-Last time i did those was 13 April so couldn't expect better.

Haven't done this workout for 1 month so i think it went pretty good.
Looks/feels like i have ( finally!) established some permanent base strength, breaks over 2 weeks used to kill my performance, now i am very close to where i was before.
« Last Edit: June 26, 2017, 11:02:34 am by vag »
woot

vag

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Re: Age vs Vertical
« Reply #3350 on: Today at 05:29:16 am »
+3
27 June 2017

Bodyweight@session : ~86,25kg
Soreness : glutes 2/5 , quads 1/5
Injuries/aches : none

ATG PAUSED SQUAT:
8@20kg
8@40kg
8@55kg ( +5 kg )
8@65kg ( +5 kg )
8@72,5kg ( +2,5 kg ) , this is a volume-set ATG paused PR , previous best was 8@70, i also have 7@75. PB at least, not using the PR icon, ill save it for 8@75.
-Good progress.

PAUSED BENCH PRESS:
8@20kg
8@40kg
8@50kg
8@60kg ( +2,5 kg )
8@65kg ( +2,5 kg ) , paused bench  :personal-record:
-My bench progress doesn't stop surprising me this year.

DEAD-HANG PULLUPS:
9@BW
8@BW ( +1 rep )
7@BW
7@BW ( +1 rep )
6@BW
-Total reps = 37 , 5-sets all time :personal-record:

PAUSED STANDING CALF RAISE MACHINE:
15@BW+65kg ( +5 kg )
15@BW+65kg ( +5 kg )
15@BW+65kg ( +5 kg )
-Strong.

Everything was hard, last reps of last set in each exercise were RPE > 9 . Still everything was PR-area as you see so overall very strong and happy.
woot

Joe

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Re: Age vs Vertical
« Reply #3351 on: Today at 09:08:53 am »
0
The gains train keeps rolling! Good shit, dude.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn