Author Topic: Age vs Vertical  (Read 217772 times)

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Coges

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Re: Age vs Vertical
« Reply #3660 on: November 08, 2018, 06:47:55 pm »
+1
HANG POWER CLEAN:
10@20kg
5@30kg
5@40kg
5@45kg
5@50kg
5@55kg ( +1 rep )
3@60kg
2@65kg ( +1 rep )
0@70kg
0@70kg ( extra set )
6@55kg ( +1 rep )
8@50kg ( +2 reps )
-More progress, very strong. However 2 failed PR attempts were close but not that close.

I need to find a way to break the 70kg plateau at HPCs, been stuck at it for ages. Checked log, last time i was in them again i was doing 65kg triples but still unable to to a single @70.
Volume dropsets like i do now are probably useless. Should do more near-max doubles and singles. Should also do some high pulls.
I like olifts very very much, i enjoy them, especially HPCs. And although it seems a very very long shot, I'd love to be able to clean 80kg.

Seems like a lot of volume there before you get to your PR attempt. Have you tried limiting the number of reps as you build up? I don't actually know the best way to do it but maybe you could try 10 with the bar, then 5 @ 30, 3 @ 40 then singles at 50, 60, 70 etc.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

vag

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Re: Age vs Vertical
« Reply #3661 on: November 09, 2018, 05:36:30 am »
+2
^^^ Thats true and i thought of it and implemented it in the past. There is a grey area though, between doing too much (fatigued) and too little (not prepared well) for 1RM, you gotta find the sweet spot. If i had to do a 1RM trial id do it your way 100%. But i like the current build up volume, with a daily max attempt, i would just like the daily max to be improving too. I think the 70kg wall is mostly mental though. I should detach myself from that, keep training and let it happen whenever it does, no rush, everything else is improving anyway. For now I'll replace the high volume drop sets with heavy near-max doubles&triples for starters. Thanks!!!



8 November 2018

Bodyweight@session : ???
Soreness : deltoids (?) and glutes, minor
Injuries/aches : none

1½ hours full court basketball.
Something was off. A bit slower, slower reactions too, more easily fatigued. Strength and vert were good again though. Want to do rim jumps. Must remember next time.
woot

vag

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Re: Age vs Vertical
« Reply #3662 on: November 12, 2018, 05:14:25 am »
+2
10 November 2018

Bodyweight@session : ~86,25kg
Soreness : none?
Injuries/aches : none

RDL:
8@85kg ( +5 kg )
8@85kg ( +5 kg )
8@85kg ( +5 kg )
-Grip was sabotaging me but got through it.

DB LUNGES:
8 each leg @ 18 kg each hand ( +2 kg per hand )
8 each leg @ 18 kg each hand ( +2 kg per hand )
8 each leg @ 18 kg each hand ( +2 kg per hand )
-Very nice.

BB OHP:
5@42,5kg ( +2,5 kg ) , ( -1 rep )
5@42,5kg ( +2,5 kg ) , ( -1 rep )
5@42,5kg ( +2,5 kg ) , ( -1 rep )
16@32,5kg ( +1 rep )
-Awesome, repping 42.5 for ultra strict full ROM OHP is amazing for me.

DEAD HANG CHINUPS:
6@BW+7,5kg
6@BW+7,5kg
6@BW+7,5kg ( +1 rep )
12@BW ( +1 rep ) , i think this ties  :personal-record:
-Very strong and solid.

Finally did this workout 2 Saturdays in a row and you can see the results! No time for bragging, gotta push even more!
woot

vag

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Re: Age vs Vertical
« Reply #3663 on: November 16, 2018, 01:32:51 pm »
+1
Hectic work week, till 9pm, every day. Forced deload/rest. Timing ok, i have 5 more weeks to go as hard as i can till Xmas.



15 November 2018

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

1½ hours full court basketball.
Just like last time, something was off again. A bit worse endurance. The same not fast and not quick. Still good strength and vert, strength was a bit better actually.
Its ok overall, much better than when i started in August, but this specific time with the deload i expected something better. Oh well, next time.
woot

vag

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Re: Age vs Vertical
« Reply #3664 on: November 19, 2018, 08:13:38 am »
+3
17 November 2018

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

RDL:
8@85kg
8@85kg
8@85kg

DB LUNGES:
8 each leg @ 18 kg each hand
8 each leg @ 18 kg each hand
8 each leg @ 18 kg each hand
-Very nice.

BB OHP:
5@42,5kg
5@42,5kg
5@42,5kg
16@32,5kg

DEAD HANG CHINUPS:
6@BW+7,5kg
6@BW+7,5kg
6@BW+7,5kg
12@BW , again ties  :personal-record:

Coming from a week off weights AND from a very rough night ( sleep deprived + alcohol overloaded ) i decided to just try and match last week's reps/weights. Did it, happy.
woot

vag

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Re: Age vs Vertical
« Reply #3665 on: November 20, 2018, 06:16:11 am »
+2
19 November 2018

Bodyweight@session : ~86,25kg
Soreness : some glutes and lats
Injuries/aches : none

ATG SQUAT:
5@80kg ( +2,5 kg )
5@80kg ( +2,5 kg )
5@80kg ( +2,5 kg )
16@60kg
-Great!

BENCH PRESS:
5@70kg ( +2,5 kg )
5@70kg ( +2,5 kg )
4@70kg ( +2,5 kg ) , ( -1 rep )
15@55kg   ( +2,5 kg ) , ( -2 reps )
-Great. Approaching PR territory.

DEAD HANG PULLUPS:
6@BW+7,5kg
6@BW+7,5kg
6@BW+7,5kg  ( +1 rep )
11@BW ( -1 rep )
-Weighted ones were better than ever but lost one rep at the BW dropset.

Didn't feel so well and also missed this workout last week, however i decided to up everything and somehow i got through it. Awesome!!!
[/quote]
woot

vag

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Re: Age vs Vertical
« Reply #3666 on: November 22, 2018, 04:07:53 am »
+2
21 November 2018

Bodyweight@session : ~86kg
Soreness : destroyed legs. quads, hamstrings, abductors, glutes. some chest and lats too
Injuries/aches : none

HANG POWER CLEAN:
10@20kg
5@30kg
5@40kg
5@45kg
5@50kg
5@55kg
3@60kg
2@65kg
0@70kg
0@70kg
3@60kg ( extra set )
5@55kg ( -1 rep )
7@50kg ( -2 reps )
-Missed last week so rusty. PR attempt was not close so didnt do 2nd. Added extra dropset @60 though. Overall good.

BICEPS Z-BAR CURLS:
10@32,5kg
10@32,5kg
10@32,5kg
10@32,5kg ( +1 rep )

TRICEPS ROPE PUSH DOWNS:
10@120lbs ( +10 lbs )
10@120lbs ( +10 lbs )
10@120lbs ( +1 rep )
9@120lbs ( +1 rep )

STATIONARY BIKE:
20 mins: 9km / 140kcal worth.

« Last Edit: November 22, 2018, 10:20:27 am by vag »
woot

vag

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Re: Age vs Vertical
« Reply #3667 on: November 23, 2018, 10:53:12 am »
+2
22 November 2018

Bodyweight@session : ???
Soreness : VMOs, quads, hamstrings, glutes , shoulders and traps, all minor
Injuries/aches : none

1½ hours full court basketball.
Game was very uptempo this time. Gassed out at some point but generally endurance was improved, being able to keep the uptempo much more than expected.
Speed and quickness felt improved. Vert was the same.
Strength feels very good though, like it is improving every time. Maybe its just in my mind, but still im loving it, haha
woot

vag

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Re: Age vs Vertical
« Reply #3668 on: November 26, 2018, 11:39:10 am »
+3
24 November 2018

Bodyweight@session : ~86.25kg
Soreness : none?
Injuries/aches : none

RDL:
8@87,5kg ( +2.5 kg )
8@87,5kg ( +2.5 kg )
8@87,5kg ( +2.5 kg )
-Very hard this time. But first time this season that weight used over BW.

DB LUNGES:
8 each leg @ 18 kg each hand
8 each leg @ 18 kg each hand
8 each leg @ 18 kg each hand
-Solid but hard.

BB OHP:
5@42,5kg
5@42,5kg
5@42,5kg
16@32,5kg
-Solid but hard.

DEAD HANG CHINUPS:
5@BW+10kg ( +2,5 kg ) , ( -1 rep )
5@BW+10kg ( +2,5 kg ) , ( -1 rep )
5@BW+10kg ( +2,5 kg ) , ( -1 rep )
12@BW , again ties  :personal-record:
-Very nice.

Was feeling terrible, i overate and was too bloated. Now that i look back at the weights i did, i should be very happy, i thought it was a horrible day but it had lots of progress afterall.
woot

vag

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Re: Age vs Vertical
« Reply #3669 on: December 04, 2018, 10:45:23 am »
+1
Yet another work & life attack. Mostly work. Got away with the previous one calling it a de-load but this one is definitely de-training and de-railing.
Found my way back to the gym finally last night

3 December 2018

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

ATG SQUAT:
8@20kg
8@40kg
8@50kg
8@60kg
5@70kg
5@75kg

BENCH PRESS:
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg
5@65kg

WIDE GRIP LAT-PULLDOWN MACHINE:
8@110lbs
8@120lbs
8@130lbs
8@140lbs
8@150lbs
8@160lbs

10 days off weights, 2 weeks off this workout. Couldn't pick it from where i left, restarted.
woot

vag

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Re: Age vs Vertical
« Reply #3670 on: December 06, 2018, 05:32:45 am »
+1
5 December 2018

Bodyweight@session : ~85,5kg
Soreness : some legs and lats and chest but not too much
Injuries/aches : lower back, FML

HANG POWER CLEAN:
10@20kg
8@30kg
5@40kg
-Was getting this sharp pain at the base of my lower back. Felt like it was the spine. Uh-oh. Stopped

BICEPS Z-BAR CURLS:
10@30kg ( -2,5 kg )
10@30kg ( -2,5 kg )
10@30kg ( -2,5 kg )
10@30kg ( -2,5 kg )
-Took a step back bc of detraining. Still strong, nice.

TRICEPS ROPE PUSH DOWNS:
10@110lbs ( -10 lbs )
10@110lbs ( -10 lbs )
10@110lbs ( -10 lbs )
10@110lbs ( -10 lbs )
-Same with biceps.

STATIONARY BIKE:
15 mins: 10km / 150kcal worth.
-Upped lvl from 4 to 5 and rpm from ~70 to ~80 so got same results i get with 20-25 minutes.

So this back thing appeared on Sunday, out of nowhere, felt like a strain. Monday i was fine, went to the gym , squatted, no bugging. Tuesday was painless too. Wednesday all day too. And then Wednesday night while power-cleaning, pop, here it is again. Today i woke up fine but as the day progresses it hurts again. Will skip basketball. Hope its a minor muscular strain or sth, feels awful to be broken.
woot

adarqui

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Re: Age vs Vertical
« Reply #3671 on: December 06, 2018, 01:39:35 pm »
+1
5 December 2018

Bodyweight@session : ~85,5kg
Soreness : some legs and lats and chest but not too much
Injuries/aches : lower back, FML

HANG POWER CLEAN:
10@20kg
8@30kg
5@40kg
-Was getting this sharp pain at the base of my lower back. Felt like it was the spine. Uh-oh. Stopped

BICEPS Z-BAR CURLS:
10@30kg ( -2,5 kg )
10@30kg ( -2,5 kg )
10@30kg ( -2,5 kg )
10@30kg ( -2,5 kg )
-Took a step back bc of detraining. Still strong, nice.

TRICEPS ROPE PUSH DOWNS:
10@110lbs ( -10 lbs )
10@110lbs ( -10 lbs )
10@110lbs ( -10 lbs )
10@110lbs ( -10 lbs )
-Same with biceps.

STATIONARY BIKE:
15 mins: 10km / 150kcal worth.
-Upped lvl from 4 to 5 and rpm from ~70 to ~80 so got same results i get with 20-25 minutes.

So this back thing appeared on Sunday, out of nowhere, felt like a strain. Monday i was fine, went to the gym , squatted, no bugging. Tuesday was painless too. Wednesday all day too. And then Wednesday night while power-cleaning, pop, here it is again. Today i woke up fine but as the day progresses it hurts again. Will skip basketball. Hope its a minor muscular strain or sth, feels awful to be broken.

damn dude.. really hope it's nothing & disappears soon.

ya man HPC is intense. should probably stay away from that for a while, and here you were just re-focusing hard on it etc.

vag

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Re: Age vs Vertical
« Reply #3672 on: December 10, 2018, 05:40:47 am »
+2
Yeah it got worse, Friday was very bad. Looks like its muscular though which is good news. Been on NSAIDs since Friday, it is getting better every day. Might get an MRI scan anyway to check for hernia, im postponing it for now since the daily improvement is exponential.
woot

vag

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Re: Age vs Vertical
« Reply #3673 on: December 12, 2018, 12:40:37 pm »
+1
Nah it won't go. Week of NSAID's is ending tomorrow, gonna schedule an orthopedic appointment & MRI scan. Shitting my pants even thinking it will be herniated disc. Anyway lets stay calm until we have a diagnosis.
woot

acole14

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Re: Age vs Vertical
« Reply #3674 on: December 12, 2018, 07:03:05 pm »
+2
I'm hoping you've just strained your multifidus (at the base of the spine, near the coccyx, and almost running parallel with the spinal column). I remember that getting very tight on me when I was doing a lot of power cleans. Good luck!