10816
800m+ Running and/or Conditioning / Re: Misc Pics
« on: August 23, 2016, 01:04:50 am »
mo farah vert
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10817
400m Sprinting or Shorter / Re: The Misc Sprint Thread
« on: August 23, 2016, 12:42:21 am »
treyvon bromell's ridiculous technique (apparently). looks impressive in slow mo.
<a href="http://www.youtube.com/watch?v=sPLMGp_jx10" target="_blank">http://www.youtube.com/watch?v=sPLMGp_jx10</a>
10818
400m Sprinting or Shorter / The Misc Sprint Thread
« on: August 23, 2016, 12:41:49 am »
foksfoksfoks
10819
400m Sprinting or Shorter / Re: The Sprint Starts Thread
« on: August 23, 2016, 12:38:13 am »
a closeup of Bromell's start:
<a href="http://www.youtube.com/watch?v=ecpBJ-DLziM" target="_blank">http://www.youtube.com/watch?v=ecpBJ-DLziM</a>
10820
400m Sprinting or Shorter / The Sprint Starts Thread
« on: August 23, 2016, 12:37:45 am »
i figure we could have threads for different segments of a sprint.. instead of just "the sprint thread".
10821
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 22, 2016, 10:14:07 pm »ya 34 now..
i'm now entering 'age vs vertical' territory..vag
Best age-vs-vertical era is yours, around 35. Old enough to get respect ( not that much deserved tbh, people seem very impressed from 35+yo jumpers but it ain't that difficult ), young enough to make gains.
Happy bday!
So true about age. Awhile I was playing ball and it turned into an impromptu dunk contest and me and a kid were going at it - I could land windmills and he couldn't so I was pretty much the winner... After we were talking and he asked if I was in college (he was 22 - I look young but not that young) and I told him I finished college almost 10 years ago... He asked me how old I was and I said 31 and he said "OMG!!!! You must have absolutely flown in your younger days!!!"
ha. nice!
Quote
I wasn't sure if I should feel insulted... Didn't like being called old but then again... No. I landed my first windmill cleanly at age 31! My first legit 45" jumps were at 31... Sure I sprinted faster in my twenties but jump wise I never put it together until I got older...
the 40 @ 40 club sounds pretty exclusive.. you think you are going to try and be in that club come 40's?
10822
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 22, 2016, 10:01:58 pm »ya 34 now..
i'm now entering 'age vs vertical' territory..
Best age-vs-vertical era is yours, around 35. Old enough to get respect ( not that much deserved tbh, people seem very impressed from 35+yo jumpers but it ain't that difficult ), young enough to make gains.
ya.. i think people just see 35 year olds and think, young dads who gave up on life .. or something. Or they just see how many NBA/NFL athletes lose their power come ~35 or so. But, as far as basketball players, man they put in so much volume on the court, their bodies "age quicker". And NFL guys just get wrecked, hard to make it to 35. So performance seems like a young man's game .. which i mean, it is, but, no reason people can't keep progressing into their 40's.. As for 50's, not sure.. Don't see many jumpers/sprinters in their 50's. Accumulating injuries come 50's has to suck.. imagine that's tough to avoid. That's why it's just SO important that we put health/safety above everything.
and ya.. i'm excited to be intensifying my training. time to increase the volume a bit..
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Happy bday!
thanks alot man!!!
10823
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 22, 2016, 09:49:24 pm »So what's the point of super high rep squat? Isn't it just endurance training at that point?
well, in the case of high rep squatting, it's not necessarily just strength endurance -> because you can recover between reps. You can take extra breathes between reps and pump out rep after rep until you pass out. This is much different than say, bench press or curls where you prime movers in the movement can't relax and just hit their limit. So, in that sense, high rep squatting is somewhat more of hypertrophy/strength training than simply strength endurance.
I think one thing that separates strength endurance from high rep strength/hypertrophy work is tempo/rhythm. If every time you perform a high rep set, you perform it NON-STOP using a consistent pace, then after ~15-20+ reps it becomes more of a strength endurance effort. If however, you hit your "burning point" around reps 10-15, and then stand there recovering for several seconds/breathes, and keep pumping out additional reps, I think it falls more into the hypertrophy/strength spectrum. I could be entirely wrong, but, there aren't many people studying performing 10-12RM lifts being performed for ~20+ repetitions. I really think that is a different animal.
with high rep squatting (and potentially RDL and calf raise), you can train at much a lower percentage of 1RM (<= 70%) and just keep cranking out recovery-reps until you are just toast (mentally or physically). A good portion of those reps will have some decent speed, due to the % of 1RM .. so you're getting in some good explosive strength work. The time under tension is just crazy, so that's good for hypertrophy. And the percentage of 1RM isn't low enough (in the proper case: ~70%) to simply be a strength endurance exercise (~40-60%).
High rep lifting, once adapted, can also be done @ high frequency.. It's almost like running 400's every day, but, without the impacts.. It takes longer to get adapted to high frequency high rep lifting than it does high frequency low volume/low rep lifting, but people will adapt nonetheless. The best way to adapt to such a routine is to simply do "one" high rep exercise per day, not multiple sets. ie, you perform several warmup sets, get really loose, then you just bust ass on one work set until you basically pass out.
From personal experience, i've had some impressive gains from high rep lifting. I used to promote "high rep nation" on here, which was high rep squatting. I'd like to take it further and enter the world of high rep calf work, & high rep hamstring work. I've already got high rep quad/glute work covered with the half squatting. I'd love to hit my calves and hamstrings harder.
The type of gains i've gotten from high rep lifting are strength, hypertrophy & power. This is a decent example:
That video has more dislikes than likes, lmfao. For obvious reasons: I wasn't going deep, using plates under my heals, and I was touching pins. This video must drive purists crazy.
However, what can't be denied, is how easy i'm moving that weight (226 lb. @ ~154 lb)... and how many reps I hit. At that point in my lifting, I had been doing TONS of high rep squatting.. every day. 225 became a feather. I was just tossing it up like a toy at that time. And I also was getting up nasty on vert, with TONS of max effort attempts during those sessions. My work capacity was ridiculous.
Beyond all of that.. I think experiencing & working through that pain might be a good thing. There's something absolutely brutal but beautiful about heavy high rep lifting. It's a real fight to the death, mentally.
Here's another video, 275 x 21 @ 152 .. but this is more of a max effort high rep squat. You can see how bad it wrecks me. I'm completely toast. I'm surprised I was even able to joke around. Also you can see gizmo (the one with the juke) watching me beast out .. when he was a puppy. So i'm pretty sure he had good role models.
so ya i have nothing wrong with strength endurance .. but, this is legit strength + hypertrophy + power + strength endurance etc.. it's basically a big evil gumbo of torture.
lmfao @ "skin and bones crew".
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Also that juke is soo quick and convincing, that's exactly what I need to be able to do to play O-line next year. My dog usually runs more curve-like patterns (maybe because of higher BW?)
ya my other dog runs curve-like patterns, he's also much beefier. the highest i've seen him jump is probably ~6" lmao... the other one (in the clip) is just a little freak. I've seen him jump ~25+ inches no joke on his best jump.. i mean he absolutely launched. he used to be even more athletic because i took him to the dog park alot .. but i can't take him anymore because he hates big dogs and will attack them if they come near him. He's been roughed up by a few big dogs so, he just goes apeshit when they come to mess with him or sniff him .. really sucks. He used play with the mini greyhounds and rat terriers which was incredible to watch.
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I could never get someone to bite that hard on one step. I guess it has to be extremely quick and the rest of your body really has to look like you committing in order to sell it. No idea how you can step so quickly and also commit your body and still be able to reverse that momentum so quickly in the other direction
barry sanders style.......
10824
Mixed Martial Arts / Re: The Conor McGregor Thread
« on: August 22, 2016, 09:09:34 pm »Quote
If he got his revenge, will that bring him back to where he was before he lost to diaz or not.
not sure.. mma is a different animal so, one loss doesn't ruin your "GOAT STATUS" .. not saying he's goat status, but he was trying to get there by moving up several divisions etc.
for him to go up from competing at 145 to 170 is just insane.. so i think that his rematch win should make people forget about his first loss @ 170.
dno though.. i imagine he's going back down to 145 HEH!! unless they make a big money third match.
i heard he gassed out of nowhere? didn't see the entire fight.
10825
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: August 22, 2016, 12:54:05 pm »
beautiful..
10826
Progress Journals & Experimental Routines / Re: Recovery from quadricep tendonitis
« on: August 22, 2016, 01:05:32 am »well i finally did it. first ever 10 ft dunk at my homecourt lol. really had huge adrenaline going on today. i slammed my wrist against the rim on one dunk attempt, so i think i'm sure i'm touching atleast 10'8. maybe 10'9 max. i want to believe i'm touching 10'10, which is a 38 vertical, but i think i'd be dunking way easier if that were the case lol.
https://www.youtube.com/watch?v=ioFJJUVnSnI
all attempts from today: https://www.youtube.com/watch?v=gWXua4sPGgo
i'll try to use the other angle next time, this angle is more generous lol. and i definitely think im short armed, i get my head to the mesh pretty well, just can't put it down.
sick!!last one was really nice.. though, most of those should have gone down... if you had landed that first one ->
would have been a hard make.as for 10'10 .. hard to tell because of that angle.. but, you're definitely there-or-close. some of those jumps were really nice, you can see some good float.
great stuff man
https://www.youtube.com/watch?v=tO9f1EsVz5I
recorded a not very clean dunk at the gym. stutter step in the approach too. finally played pickup for the first time in a while, and this was done after like 3 hours of pick up. in between though, i was actually throwing it down, dunking it cleanly. i always jump higher during pick up sessions, and really got up today. might start consistently playing pickup again, hope i don't get injured though.
sup with this one? it's private.
10827
Progress Journals & Experimental Routines / Re: Party's Over!
« on: August 22, 2016, 01:01:17 am »I played pick up for 3 hours. I ended up spaining my ankle in the last game, but it's not too bad. I'll be able to play next week.
eek@#@! damn basketball.
ice-fest it.
10828
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 22, 2016, 12:53:03 am »
* did my horizontal pulling single arm to really focus on getting full ROM. it made the exercise a lot easier. did 4 plates easily. i'm pulling stronger than most guys who bench a lot of weight. my upperbody push has been left behind but i don't worry about it. 185-225lb close grip bench is as much as il rep out. been back to bench because the push up setup just takes too much time and not available sometimes.
4x45lb one arm horizontal pulling<a href="http://www.youtube.com/watch?v=j_JMSsNsQHM" target="_blank">http://www.youtube.com/watch?v=j_JMSsNsQHM</a>
Lol, yeah not really surprising that you can out pull big benchers when your back has morphed into that of an NFL linebacker. Good god. I get that you let your self gain a little weight so when you diet down to dunk you don't look like a skinny twig... Somehow you have only put on 15 lbs and your back and arms look ridiculously huge. It's just one angle and not the best video to judge body comp... But it looks like you have ridiculous back development, 17'' arms and still pretty low bodyfat... I'd say you have more than enough mass to diet down without fears of looking skinny..
I was going to mention how big his back looked, but didn't.. so you're definitely not alone.
Kingfish's fears of looking like a skinny drug addict are hilarious.. Maybe if his drug was smoking tesosterone as if it were crack.
Maybe one day Kingfish and I will do a side by side pic, I imagine that would be funny.
10829
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 22, 2016, 12:45:06 am »
oh you haven't heard? they call me quadzilla again.
time to get my legs back.. this time with more hamstring and calf.
need to safely get back to 225 x 45+ high rep half squatting, like in 2012.
08/21/2016
Bio: Morning
last night's sleep: ~8 hours
last night fell asleep: ~2 AM
wakeup = 8 AM
bw = 154 lb.
- water retention
- legs (quads/hamstrings/glutes) and calves feeling beefier
morning resting heart rate = didn't measure
soreness = calves moderate, hamstrings alot (right more-so), shoulders alot
aches = none
injuries = none
standing desk (when on computer): mostly
feel = good
water = alot x 2
mosquito bites: 1
sickness: 5 canker sores in my mouth
- lmao wtf
- canker fest
Food
9 AM
- green tea
- banana
- 2 x wheat bread with peanut butter
Food
1 PM
- pre-made beet juice drink
Session: Afternoon
2 PM
- workout with a friend from h.s.. we still chat on IRC etc and he's been getting into lifting, so he wanted me to critique his form etc on all of his lifts.
- was fun
treadmill warmup:
- this was actually crazy fun..
- i'm wary of treadmills .. i'm kind of afraid to fall off of them or get my shoelace caught in the belt.
- so anyway, i just said F it and got on it and started slowly turning up the speed
- got to 11.5 mph, was pushing it comfortably, then my shoelace came loose and I emergency stopped it.. hah
- so anyway, ~10 minutes, most of which over 9 mph .. slowly increasing.
- was probably over 11 mph for ~4 minutes
- was just about to try 12 mph.
- i wonder how fast it goes.. felt like it was shaking a bit.. it's not something that goes way over 10 mph, i imagine it tops out at 12-13 mph.
short warmup, then on to lifting. surprised my hamstrings held up so well. felt strong.
most exciting part about today ^^
so I might go back once or twice a month to use a treadmill and work on pacing/limb speed. was really fun.
squat fest.. i'm starting to hunger for acid.
I used his weights on everything .. didn't want to add more weight etc, would have taken away from assisting him.
half squat variations:
- ~3 min rest between 90 lb. work sets
- 45 lb. x 10, shoulders width stance, fast
- 65 lb. x 10, shoulders width stance, fast
- 90 lb. x 30, shoulders width stance, fast
- 90 lb. x 20, very close stance, fast
- 90 lb. x 50, shoulders width stance, partials at the bottom, fast
-- these destroyed my quads
- 90 lb. x 15, wide stance, slow, need to be careful with wide stance
- 90 lb. x 40, very close stance, partials at the bottom, fast
actually pretty dead after that.. vision was teetering on blacking out, thought i felt good.. so it definitely wrecked me a bit.. MULTIPLE high rep sets is no joke.. welcome back to high-rep-nation adarqui.
chinups:
- BW @ 5 x 5
- he did overhead press.. i did it yesterday so skipped it
deadlift:
- 65 lb. x 10, wide stance, close grip, slow/controlled
- 120 lb. x 10, wide stance, close grip, slow/controlled
- only 1 set of DL
Food
5 PM
- whole chocolate milk
Food
6 PM
- broccoli + cheddar soup
- green tea
- some chips
Food
10 PM
- mixed nuts
- 4 x wheat bread with olive oil + black pepper + salt (dipping)
- greek yogurt
- a bunch of cherries
got a small bit of coding done today .. but not what i wanted. I was side tracked by a few things including this gym session... and editing a few youtube videos.
edit: got one thing done at least.. got a pull request accepted for "bench": https://github.com/Gabriel439/bench/pull/6 ... useful command.
I put gizmo's juke from ~5 years ago into its own video. it just looks so crazy in regular speed:
<a href="http://www.youtube.com/watch?v=iKCUy78Kai8" target="_blank">http://www.youtube.com/watch?v=iKCUy78Kai8</a>
I also put a lob to myself dunk video up, for fun:
<a href="http://www.youtube.com/watch?v=gBzBn1wKWLY" target="_blank">http://www.youtube.com/watch?v=gBzBn1wKWLY</a>
that's some decent editing.
i imagine tomorrow my hamstrings & calves will still be sore .. but would definitely like to get some light sprinting in and then do a high rep lift session.
both ankles/achilles slightly achey tonight after all of the squatting earlier today.
gn!!!
time to get my legs back.. this time with more hamstring and calf.
need to safely get back to 225 x 45+ high rep half squatting, like in 2012.
08/21/2016
Bio: Morning
last night's sleep: ~8 hours
last night fell asleep: ~2 AM
wakeup = 8 AM
bw = 154 lb.
- water retention
- legs (quads/hamstrings/glutes) and calves feeling beefier
morning resting heart rate = didn't measure
soreness = calves moderate, hamstrings alot (right more-so), shoulders alot
aches = none
injuries = none
standing desk (when on computer): mostly
feel = good
water = alot x 2
mosquito bites: 1
sickness: 5 canker sores in my mouth
- lmao wtf
- canker fest
Food
9 AM
- green tea
- banana
- 2 x wheat bread with peanut butter
Food
1 PM
- pre-made beet juice drink
Session: Afternoon
2 PM
- workout with a friend from h.s.. we still chat on IRC etc and he's been getting into lifting, so he wanted me to critique his form etc on all of his lifts.
- was fun
treadmill warmup:
- this was actually crazy fun..
- i'm wary of treadmills .. i'm kind of afraid to fall off of them or get my shoelace caught in the belt.
- so anyway, i just said F it and got on it and started slowly turning up the speed
- got to 11.5 mph, was pushing it comfortably, then my shoelace came loose and I emergency stopped it.. hah
- so anyway, ~10 minutes, most of which over 9 mph .. slowly increasing.
- was probably over 11 mph for ~4 minutes
- was just about to try 12 mph.
- i wonder how fast it goes.. felt like it was shaking a bit.. it's not something that goes way over 10 mph, i imagine it tops out at 12-13 mph.
short warmup, then on to lifting. surprised my hamstrings held up so well. felt strong.
most exciting part about today ^^
so I might go back once or twice a month to use a treadmill and work on pacing/limb speed. was really fun.
squat fest.. i'm starting to hunger for acid.
I used his weights on everything .. didn't want to add more weight etc, would have taken away from assisting him.
half squat variations:
- ~3 min rest between 90 lb. work sets
- 45 lb. x 10, shoulders width stance, fast
- 65 lb. x 10, shoulders width stance, fast
- 90 lb. x 30, shoulders width stance, fast
- 90 lb. x 20, very close stance, fast
- 90 lb. x 50, shoulders width stance, partials at the bottom, fast
-- these destroyed my quads
- 90 lb. x 15, wide stance, slow, need to be careful with wide stance
- 90 lb. x 40, very close stance, partials at the bottom, fast
actually pretty dead after that.. vision was teetering on blacking out, thought i felt good.. so it definitely wrecked me a bit.. MULTIPLE high rep sets is no joke.. welcome back to high-rep-nation adarqui.
chinups:
- BW @ 5 x 5
- he did overhead press.. i did it yesterday so skipped it
deadlift:
- 65 lb. x 10, wide stance, close grip, slow/controlled
- 120 lb. x 10, wide stance, close grip, slow/controlled
- only 1 set of DL
Food
5 PM
- whole chocolate milk
Food
6 PM
- broccoli + cheddar soup
- green tea
- some chips
Food
10 PM
- mixed nuts
- 4 x wheat bread with olive oil + black pepper + salt (dipping)
- greek yogurt
- a bunch of cherries
got a small bit of coding done today .. but not what i wanted. I was side tracked by a few things including this gym session... and editing a few youtube videos.
edit: got one thing done at least.. got a pull request accepted for "bench": https://github.com/Gabriel439/bench/pull/6 ... useful command.
I put gizmo's juke from ~5 years ago into its own video. it just looks so crazy in regular speed:
I also put a lob to myself dunk video up, for fun:
that's some decent editing.
i imagine tomorrow my hamstrings & calves will still be sore .. but would definitely like to get some light sprinting in and then do a high rep lift session.
both ankles/achilles slightly achey tonight after all of the squatting earlier today.
gn!!!
10830
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 22, 2016, 12:22:47 am »The thing with LBSS though, in terms of quality jump sessions, is he does have alot of them. He knows when to perform ME jumps and when to backoff dunk attempts and go back to ME jumps etc. So he gets in alot of good quality when he's not down-shifting due to some knee aches etc. I'd easily say LBSS understands his body & how it is effected by training, better than scoob. He also doesn't veer off into major tangents like scoob does, and this is mostly because of how the previous point. He's also been following some solid programming/advice for several months :F Scoob takes advice from all angles and blends alot of it together. The one thing i'm glad he is doing lately is getting back to squatting heavy.
Forgot to reply to this before but this is such a great point everyone should read it multiple times! The progress LBSS has made isn't necessarily because they guy he listens to is any good (me) but because he follows one set of instructions and downshifts advice and programming...
This is basically the key to progress... Too many people treat training like making a salad or a pizza - you can't just throw some of this or that in and see how it tastes...
No coach is perfect and some coaches are better than others... No programming is perfect but the best results come from following one coach and one plan to get results... Follow the plan and if you don't like the results of the coach/plan then get a new coach and follow his plan. Do not modify instructions UP only DOWN. If your coach says to do 30 ME jumps and your knees hurt then don't listen to him! Downshift. Do 10. Or do zero. Downshift for your body... But if your feeling it that day don't do 60 ME jumps and then complain about how the workout the next day was too hard...
This is a really frustrating thing I get all the time with people I train... I will train them and get them on a good program and they aren't making much gains and then I talk to them and they say "Oh yeah every Tuesday/Thurs I have been doing 100 vertimax jumps, and running 2 miles on the beach in the sand with a weight vest". When I tell them this is stupid they have the same excuse "Well person X online who is way better at dunking than you (and therefore knows more I guess) swears by the vertimax and person Y who is faster than you said nothing got him faster than running on soft sand surfaces to build up his tendons".
That's all well and good. Person X and Y may be better athletes than I ever was and may be better at coaching and than I ever will be... I'm not the best. I wouldn't have a problem with them soliciting person X and getting a coaching and training programming from that person instead of myself... Person X's coaching may be 100x better than mine... But I guarantee even if that's the case, my training program is still far better than my training program + piece of person X's training tools + a piece of person Y's training tools... Scooby gets advice from so many talented people... He gets advice on body composition from Kadour Ziani who is a legend... But Ziani doesn't squat... He is also extremely flexible... He may be a legend but a one piece of his formula mixed with a bunch of different formulas (that may also be winning formulas) still won't be any good...
yup! well said. The downshift vs upshift analogy is helpful. Also as far as coaching, that's definitely really frustrating when an athlete taps into their recovery and doesn't let you know.. not only training, but partying/drinking etc. it can just wreck everything.
and as for the pizza analogy.. i'd prefer that people who are going to attempt the "making a pizza approach" pick only a few toppings -> few core exercises .. and just really try to improve those. Don't just throw in garlic rolls, 20 toppings, antipasto, tacos, and kung pao chicken. If you are winging it instead of following a very structured program/protocol, it's just essential to really understand progression; by reps/distances, sets, intensity, speed of reps, rest interval between sets, frequency of training, recovery requirements, consistency over time, etc.. People with a sense of progression generally make more progress IMHO. It's the main difference between novices and intermediates.. For example, novices will complete 3x5 at some weight and not pay attention to speed of reps, how recovered they felt using a specified rest period (if they are even using one to begin with), how they felt after & the next day. Intermediates & advanced athletes can usually tune into all of these little details .. allowing them to downshift, adjust, provide valuable feedback to coaches etc.
I've personally gone through many phases of mixing things together .. but usually in an attempt to find a groove that I want to stick too. I don't like throwing in tons of different training means, it usually stresses me out. Once I find a groove, I like to stick with it - injuries/aches permitting.
Also on the new forum, we could like, star, and tag this post. Likes work as usual. Stars are for things we don't want to forgot. Tags are for eventual searching.
pc!