Author Topic: Age vs Vertical  (Read 216193 times)

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vag

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Re: Age vs Vertical
« Reply #3480 on: February 11, 2018, 01:45:47 pm »
+2
9 February 2018

Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none

TREADMILL:
35 minutes , 1% incline.
5 minutes blocks: Run till 5' mark, reduce to 4kmh, get HR while walking, up speed and proceed to next block.
HR measurements:
Initial    : 93bpm ( -2 bpm )
6.0 kmh : 115bpm ( +12bpm )
6.5 kmh : 135bpm ( +18 bpm )
7.0 kmh : 153bpm ( +14 bpm )
7.5 kmh : 162bpm ( +11 bpm )
8.0 kmh : 169bpm ( +13 bpm )
8.5 kmh : 169bpm ( +14 bpm )
8.0 kmh : 172bpm ( +5 kmh ) , ( +17 bpm )
-Felt great but HR was over the top. Weird. Whatever.

SLANT BENCH LEG RAISE:
20@BW
20@BW ( +3 reps )
18@BW ( +1 rep )
-Very strong.

FRONT PLANK:
2x60seconds
-Extremely hard

SIDE PLANK:
50 seconds left side ( -10 seconds )
50 seconds right side ( -10 seconds )

Planks were sabotaged from the leg raises. Overall good though.
woot

vag

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Re: Age vs Vertical
« Reply #3481 on: February 12, 2018, 05:01:27 am »
+2
10 February 2018

Bodyweight@session : 86,5kg
Soreness : abs
Injuries/aches : none

PUSH-PRESS:
10@20kg
5@40kg
3@50kg
3@55kg
1@60kg ( extra set )
1@62,5kg ( extra set ) , 1RM  :personal-record:
½@65kg ( extra set )
1@60kg ( -1 rep )
-Ah, great!!! Got 65 over my head but couldn't lock it. Also fatigue from PR singles didn't let me double the 60kg at the end for another 2RM PR tie.

HALF SQUAT:
10@65kg ( +5 kg )
5@85kg ( +5 kg )
5@95kg ( +5 kg )
5@105kg ( +5 kg )
5@115kg ( +5 kg )
-Still VERY solid and smooth and fast and all.

DIPS:
16@BW ( +1 rep ) , ties  :personal-record:
13@BW ( -1 rep )
13@BW ( +1 rep )
-Great.

DEAD-HANG CHINUPS:
12@BW
LAT-PULLDOWN:
9@82kg
6@86kg
5@91kg
DEAD-HANG CHINUPS:
9@BW ( +1 rep )
-Sore abs made those hard. Got them through nice though.

PAUSED SEATED CALF RAISE MACHINE:
15@70kg
15@70kg
15@70kg
-Ties last week's all time :personal-record:
woot

adarqui

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Re: Age vs Vertical
« Reply #3482 on: February 12, 2018, 12:21:18 pm »
+1
sick session & great PR's, especially that dip PR (tie)! :ibsquatting:

16 is great for dips. how to get to consistent 20's .. lmk. :ninja:

vag

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Re: Age vs Vertical
« Reply #3483 on: February 13, 2018, 04:47:25 am »
+1
Thanks Andrew, always feels great to PR something.
woot

vag

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Re: Age vs Vertical
« Reply #3484 on: February 14, 2018, 06:40:11 am »
+4
13 February 2018

Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none

ATG SQUAT:
10@20kg
8@40kg
5@60kg
5@80kg ( +5 kg )
5@90kg ( +1 rep )
17@65kg ( +2,5 kg )
-Good progress. Top set was hard but not insane. Drop set was beast.

BENCH PRESS:
10@20kg
8@40kg
5@55kg
5@65kg
4@75kg ( +2,5 kg ) , ( -1 rep ) lifetime 4RM  :personal-record:
18@55kg ( +2 reps ) , ties  :personal-record: for reps@55
-Strongest bench pressing ever!

DEAD-HANG PULLUPS:
13@BW ( +1 rep ) , :personal-record:
LAT PULLDOWN:
8@82kg
6@86kg ( -1 rep )
5@91kg
DEAD-HANG PULLUPS:
8@BW
-Extremely happy with the PR but it burned me out for the rest of the sets.

PAUSED STANDING CALF RAISE MACHINE:
15@BW + 80kg
15@BW + 80kg
14@BW + 80kg ( +1 rep )
-Nice.
woot

vag

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Re: Age vs Vertical
« Reply #3485 on: February 20, 2018, 03:48:30 am »
+3
Um so , last week summary: Felt wrecked, like i accumulated too much systemic fatigue. Also had tons of work. Also had to donor blood. Also it was a national day off this Monday. On top of that, i am leaving today for my skiing week. Combine all that and you see why i had 1 week of total nothing training-wise.
woot

LBSS

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Re: Age vs Vertical
« Reply #3486 on: February 20, 2018, 04:21:59 am »
+1
Um so , last week summary: Felt wrecked, like i accumulated too much systemic fatigue. Also had tons of work. Also had to donor blood. Also it was a national day off this Monday. On top of that, i am leaving today for my skiing week. Combine all that and you see why i had 1 week of total nothing training-wise.

forced rest ftw
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

vag

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Re: Age vs Vertical
« Reply #3487 on: February 27, 2018, 04:34:56 am »
0
back!
Wrecked but delighted. ski was awesome, we were lucky to have good weather all days. legs performed fantastic.
Besides skiing, the natural beauty of the whole setting of Chamonix ( where i was ) is absolutely breath taking, take a few minutes to google it!
http://lmgtfy.com/?t=i&q=chamonix+mont+blanc
http://lmgtfy.com/?t=i&q=aiguille+du+midi
woot

vag

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Re: Age vs Vertical
« Reply #3488 on: March 02, 2018, 03:24:20 am »
+1
1 March 2018

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1½ hours full court basketball.
Not good. Haven't played for 1½ month or so, so game was super rusty. Haven't lifted for 20 days or so , so strength was down too. Finally, i was hoping the skiing week would push the endurance up, instead i was overloaded with systemic fatigue and tight legs. Combine all that and you get a joke of a bball session. Whatever.
woot

vag

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Re: Age vs Vertical
« Reply #3489 on: March 05, 2018, 04:51:01 am »
+2
It has been a very hard week. Lots of work to catch up from ski holidays, plus my mother did a knee surgery so was visiting her at the hospital after work so no training.
Getting back on track this week , hopefully today.
I feel like i want to deviate from the absolutely vert/explosiveness oriented training for a while. I want to do some volume scheme for a couple of months, bulk a bit, add some strength and mass and then engage into a lot of running and lean out. So get stronger and leaner, ok, not that bad for vert/explosiveness either lol.
I was thinking 4x8 or 4x10. Do you guys think 4x10 squats be overkill/useless? Maybe 5x8 is better.
« Last Edit: March 05, 2018, 04:59:14 am by vag »
woot

vag

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Re: Age vs Vertical
« Reply #3490 on: March 06, 2018, 05:04:16 am »
+1
5 March2018

Bodyweight@session : ~85,5kg , nice, was afraid i would have lost more
Soreness : none
Injuries/aches : none

ATG SQUAT:
10@BW
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg
-Strong legs are strong, rusty squat is rusty.

BENCH PRESS:
10@20kg
10@40kg
10@45kg
10@50kg
10@55kg
-Nice

LAT PULLDOWN:
10@100lbs
10@120lbs
10@140lbs
10@150lbs
-Not strong enough for volume pullups yet so will use the machine for a while.

STANDING CALF RAISE MACHINE:
12@BW + 60kg
12@BW + 60kg
12@BW + 60kg
-Easy, planned, no reason to burn them now.

Nice reboot after 20 days of no lifting.
Plan is to do steady-weight 4x8/10 but for the first (few) session(s)  i will do ramping-up weights, to get a good feel of what i should use.
woot

vag

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Re: Age vs Vertical
« Reply #3491 on: March 08, 2018, 05:19:34 am »
+1
7 March 2018

Bodyweight@session : 85,5kg
Soreness : chest and lats a lot. legs less, mostly abductors, hamstrings and glutes ,quads are fine ( skiing FTW )
Injuries/aches : none.

RDL:
10@20kg
8@40kg
8@60kg
8@70kg
8@80kg
-Nice.

DB LUNGES:
8 each leg @ 12kg each hand
8 each leg @ 12kg each hand
8 each leg @ 12kg each hand
-Rather too easy, dunno why i got so light DBs.

SEATED SHOULDERS NEUTRAL GRIP DB PRESS:
10@14kg each hand
10@14kg each hand
10@14kg each hand
10@14kg each hand
-Solid, rather easy.

BICEPS Z-BAR CURL:
10@25kg
10@25kg
10@25kg
10@25kg
-Nice

TRICEPS PUSH DOWN:
10@120lbs
10@120lbs
10@120lbs
10@120lbs
-Rather easy.

DB SHRUGS:
12@20kg
12@20kg
12@20kg
-Hard!

So i haven't done this workout for 1.5 months or so. Also i switched my 3x12s to 4x10s. Finally, i switched to an 'eccentric' focus at everything ( see also relative thread ).
All that lead me to go very light at everything. Worked fine, except maybe from lunges that were too easy. Tempo was something like 1:1:2.
woot

vag

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Re: Age vs Vertical
« Reply #3492 on: March 09, 2018, 05:28:42 am »
+3
Ok, so i did some research on eccentric training. The whole concept is built on the fact that we are much stronger eccentrically than concentrically. The number that keeps appearing on all articles is 1.75 , eccentric strength = 1.75*concentric strength. There are many ways to implement eccentric training, the simplest being what i already did, slowing down the eccentric portion. I am not sure that this is what LBSS's picture refers to. The more... 'hardcore' methods are doing supra-max eccentrics, using weights you can't move back up. That is achieved : 1) by using spotters to help the concentric 2) by doing bilateral concentric and unilateral eccentric 3) by doing heavy negative singles. I think i'll stick with what i'm doing for now. Recommendations are to use an eccentric tempo of up to 5-6 but that seems a little way too much for me, i will have to drastically reduce my working weights for that and i don't like it. Or i will maybe... progressively overload the eccentric duration, i started with a 2 tempo, will attempt to do the same weights with a 3-4 eccentric tempo and see what happens. Nothing is clear and absolute anyway, there is no distinct border, as long as you are not doing a 0-1 tempo you are already in the eccentric training realm. Also i did not become an eccentric junkie overnight, just found it interesting and very fitting for what i had already planned. Let's see how it goes.
woot

vag

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Re: Age vs Vertical
« Reply #3493 on: March 12, 2018, 06:42:42 am »
+1
10 March 2018

Bodyweight@session : 84,5kg , oops, too low
Soreness : none
Injuries/aches : none

HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@40kg
8@60kg
8@70kg
8@80kg
-Very nice. Load could be heavier but slow eccentric squats is something i like to engage slowly.

DIPS ( tempo 1:1:2 ):
10@BW
10@BW
10@BW
10@BW
-Didn't expect i can do eccentric dips, very happy!

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@120lbs
10@130lbs
9@140lbs
8@140lbs
-140 was too hard, weight was ok but hands got tired from the slow eccentrics.

PAUSED SEATED CALF RAISE MACHINE:
12@60kg
12@60kg
12@60kg

-Eccentric training FTW!!! :D
woot

adarqui

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Re: Age vs Vertical
« Reply #3494 on: March 12, 2018, 08:58:38 am »
+1
10 March 2018

Bodyweight@session : 84,5kg , oops, too low
Soreness : none
Injuries/aches : none

HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@40kg
8@60kg
8@70kg
8@80kg
-Very nice. Load could be heavier but slow eccentric squats is something i like to engage slowly.

DIPS ( tempo 1:1:2 ):
10@BW
10@BW
10@BW
10@BW
-Didn't expect i can do eccentric dips, very happy!

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@120lbs
10@130lbs
9@140lbs
8@140lbs
-140 was too hard, weight was ok but hands got tired from the slow eccentrics.

PAUSED SEATED CALF RAISE MACHINE:
12@60kg
12@60kg
12@60kg

-Eccentric training FTW!!! :D

ya, negatives are hard to implement. I loved slow as fu*k controlled squatting (mostly on the eccentric). I mean you're just playing with tempo right now, which is great to do, and can be extremely effective.

for negatives, in the grip world, two hand crush, one hand controlled release. for calves, double up, single down. could possibly do something like that with leg press, but sounds dangerous.

i think the safest thing for it, is simply accommodating resistance. it's not negatives, but it accommodates the strength curve at least .. which makes the most sense to me.

pc!!!!