Author Topic: Age vs Vertical  (Read 180723 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 »
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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 »
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vag

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Re: Age vs Vertical
« Reply #3349 on: June 26, 2017, 06:16:11 am »
+3
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: June 28, 2017, 05:29:16 am »
+5
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: June 28, 2017, 09:08:53 am »
+1
The gains train keeps rolling! Good shit, dude.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

vag

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Re: Age vs Vertical
« Reply #3352 on: June 29, 2017, 06:01:06 am »
+4
^^^Thanks!!!
Believe it or not i wanted to post the same thing in your journal yesterday, but i decided to wait for one that you will also have PR so you got me at the finish line haha!
Let's see if we can keep that progress up... cheers!



28 June 2017

Bodyweight@session : ~86kg
Soreness : quads, chest, lats, calves. all ~1,5/5
Injuries/aches : none

RDL:
8@20kg
8@40kg
8@50kg
8@60kg
8@75kg ( +5 kg )
8@85kg ( +5 kg )
-Nice.

SEATED NEUTRAL GRIP DB OHP:
12@18kg each hand
12@18kg each hand
12@18kg each hand ( +1 rep )
10@18kg each hand ( +1 rep )

BICEPS Z-BAR CURL:
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
10@27,5kg ( +2,5 kg ) , ( -2 reps )

TRICEPS PUSH DOWN:
12@140lbs ( +10 lbs )
12@140lbs ( +10 lbs )
12@140lbs ( +10 lbs )
12@140lbs ( +10 lbs )

DB SHRUGS:
12@26kg each hand ( +2 kg each hand )
12@26kg each hand ( +2 kg each hand )
12@26kg each hand ( +2 kg each hand )
12@26kg each hand ( +2 kg each hand )
-First time ever using 26s for shrugs ,  :personal-record:

Felt tired but fought through it, went well.
woot

fast does lie

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Re: Age vs Vertical
« Reply #3353 on: June 29, 2017, 09:43:44 am »
+2
You give me hope that i can still achieve a 40.....  :ibsquatting: :ibsquatting: :ibsquatting: :ibjumping: :ibjumping: :ibjumping: :ibjumping:
33yrs | 12in SVJ | >45% BF | 220LB | 5'9 | 7'5 reach | 225lb max squat paused

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

vag

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Re: Age vs Vertical
« Reply #3354 on: June 30, 2017, 06:32:35 am »
+2
Thanks , i want to tell that the most motivating and rewarding  feeling all those years i do this, has been the moments that i became motivation 'material' myself!
As for 40, well, 40 is not 'written' for everyone, but you'll never know until you chase it with all you've got till the end... cheers!
« Last Edit: June 30, 2017, 10:08:29 am by vag »
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Leonel

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Re: Age vs Vertical
« Reply #3355 on: June 30, 2017, 07:44:29 am »
+1
I like the very christmassy theme in your journal with all the green +weight increments. Way to go, keep up that progress.  :lololol:

vag

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Re: Age vs Vertical
« Reply #3356 on: July 02, 2017, 09:19:19 am »
+2
^Thanks a lot, hope to keep it up!

1 July 2017

Bodyweight@session : ~85,5kg
Soreness : hamstrings, traps, triceps, all minor
Injuries/aches : none

SQUAT:
8@20kg
6@40kg ( +1 rep )
4@55kg ( +5 kg )
3@65kg ( +5 kg )
3@75kg ( +5 kg )
3@85kg ( +5 kg )
20@55kg ( +5 kg )
-Everything solid, top set not maximal. Very strong, awesome!

DIPS:
11@BW ( +1 rep ) , i think it ties  :personal-record:
10@BW ( +1 rep )
9@BW ( +1 rep )
9@BW ( +1 rep )
8@BW
-That is 5-sets-total reps :personal-record:

DEAD HANG CHINUPS:
9@BW ( +1 rep )
8@BW ( +1 rep )
8@BW ( +2 reps )
7@BW ( +1 rep )
6@BW
--That is also 5-sets-total reps :personal-record:

PAUSED SEATED CALF RAISE MACHINE:
15@65kg ( +5 kg ) , ( +3 reps )
15@65kg ( +5 kg ) , ( +3 reps )
14@65kg ( +5 kg ) , ( +2 reps )
-Awesome progress.

Don't know what happened, i was a little like doped, much stronger than i expected at everything. Ill take it!  8)
woot

vag

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Re: Age vs Vertical
« Reply #3357 on: July 04, 2017, 05:22:27 am »
+3
3 July 2017

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

ATG PAUSED SQUAT:
8@20kg
8@40kg
8@55kg
8@65kg
8@75kg ( +2,5 kg ) , volume-set-ATG-paused  :personal-record: ( previous were 7@75 / 8@72,5 )
-Very solid, squat feels like on a linear progress route after a long time. love it.

PAUSED BENCH PRESS:
8@20kg
8@40kg
8@50kg
8@60kg
8@65kg , ties paused  :personal-record:
-Same with last time. Doesn't feel like i can up top set, so i will up the other ones.

DEAD-HANG PULLUPS:
11@BW ( +2 reps ) , :personal-record:
8@BW
7@BW
7@BW
7@BW ( +1 rep )
-Total reps = 40 ( +3 reps ) :personal-record:

PAUSED STANDING CALF RAISE MACHINE:
15@BW+70kg ( +5 kg )
15@BW+70kg ( +5 kg )
15@BW+70kg ( +5 kg )
-3@15@70 ties paused  :personal-record:

Feeling strong once again. No idea what's going on, in all honesty it feels abnormal lol.
« Last Edit: July 04, 2017, 05:26:16 am by vag »
woot

vag

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Re: Age vs Vertical
« Reply #3358 on: July 07, 2017, 05:37:34 am »
+1
6 July 2017

Bodyweight@session : ~85.5kg
Soreness : quads, calves, minor ~1/5
Injuries/aches : none

RDL:
8@20kg
8@40kg
8@60kg ( extra set )
8@70kg ( +10 kg )
8@80kg ( +5 kg )
8@90kg ( +5 kg )
-Very nice.

SEATED NEUTRAL GRIP DB OHP:
12@18kg each hand
12@18kg each hand
12@18kg each hand
12@18kg each hand ( +2 reps )

BICEPS Z-BAR CURL:
12@27,5kg
12@27,5kg
12@27,5kg
12@27,5kg ( +2 reps )

TRICEPS PUSH DOWN:
12@140lbs
12@140lbs
12@140lbs
12@140lbs

DB SHRUGS:
12@26kg each hand
12@26kg each hand
12@26kg each hand
12@26kg each hand

Progress slowed down, approaching limit strength.
woot

vag

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Re: Age vs Vertical
« Reply #3359 on: July 10, 2017, 06:50:46 am »
+3
8 July 2017

Bodyweight@session : ~85,5kg
Soreness : glutes a bit
Injuries/aches : none

SQUAT:
8@20kg
6@40kg
4@60kg ( +5 kg )
3@70kg ( +5 kg )
3@80kg ( +5 kg )
3@90kg ( +5 kg )
20@60kg ( +5 kg )
-Great progress, very solid form. Top set now over BW again, RPE i'd say 8.5, great!

SUPERSET:
DIPS ++ DEAD HANG CHINUPS:
12@BW ( +1 rep ):personal-record: ++ 10@BW ( +1 rep ) , ties  :personal-record:
10@BW ++ 8@BW
10@BW ( +1 rep )  ++ 8@BW
10@BW ( +1 rep )  ++ 7@BW
8@BW ++ 6@BW
Total dips reps  = 50 ( +3 reps ):personal-record:
Total chins reps = 39 ( +1 rep ):personal-record:
-Gym was about to close so had to merge chins and dips. Incredible performance, PR parade despite supersets!

PAUSED SEATED CALF RAISE MACHINE:
15@65kg
15@65kg
15@65kg ( +1 rep )
-So much burn.
woot