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Messages - pelham32

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121
Pics, Videos, & Links / Re: DIY idea for Lifeline USA portable Power jumper
« on: September 26, 2012, 02:37:38 pm »
I have the other version from lifeline. I kinda wish I didn't have it though, beacause it's very tempting to want to use it with every exercise all the time. I've tried with squats, kb swings, calve raises(doesn't work well), deadlifts, bounds, depth jumps etc. I would say in the grand scheme of things it hasn't really helped me. I would consider this a worthy gimmick though, because of its variety with uses. I just don't think it will complement the general phase of getting stronger that much, it kinda just makes you want to use it all the time.

122
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: September 26, 2012, 02:30:27 pm »
Awesome work Adarq! It's looking real goood

123
Nutrition & Supplementation / Re: Is this a boss meal plan/diet?
« on: September 23, 2012, 06:57:35 pm »
I've never heard of melatonin before training, but I've tried melatonin a fair amount of times and did not like it all. It's like it made me sleepy, but my dreams were just weird and I always woke up groggy like I didn't get any restful sleep. If melatonin doesn't workout for you, maybe try ZMA. The magnesium really relaxes my muscles and I can notice the difference in quality of sleep.

124
LanceSTS's Performance Blog / Re: STS TV
« on: September 23, 2012, 06:42:28 pm »
I love that squat vid! How much was that by the way?

125
ADARQ & LanceSTS - Q&A / Re: squat form check and feet turned out while squatting
« on: September 23, 2012, 06:32:11 pm »
Okay thanks, I will work on those two things. I have notice that minor pelvis tuck as well, I feel it may be due to my hamstrings being tight.. And awesome quick reply by the way. really appreciate that.

126
ADARQ & LanceSTS - Q&A / squat form check and feet turned out while squatting
« on: September 23, 2012, 03:32:33 pm »
Hey Lance,

Do you mind taking a look at my squat vid. This is as deep as I can go. It's weird because I think I am doing it ATG style but on camera it looks like my hip crease barely breaks parrallel. I have on flat soled shoes so I use 10 pound plates as a heel lift. I also have to turn my feet out to a 45 degree angle to get down that low, my knees still track over my toes; but I'm wondering is this optimal or anything like that? Should I strive to have my feet pointing more straight forward? by the way I'm 6'3. I just wanna make sure this would be an optimal squat form while I strive for a double body weight squat.
any thoughts would be much appreciated man, thanks for your time.


<a href="http://www.youtube.com/watch?v=APJCZA-ngHc" target="_blank">http://www.youtube.com/watch?v=APJCZA-ngHc</a>

127
LanceSTS's Performance Blog / Re: Yo lance
« on: September 09, 2012, 09:39:40 pm »
Also good are false grip pullups and pull up hangs with hands over the bar in a fist like your flexing your forearms to hang and keep your hands over the pull up bar. I've tried this before, crazy forearm pumps when going for time.

128
Performance Training Blog / Re: length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions)
« on: September 09, 2012, 09:33:45 pm »
Quote from: adarqui on September 07, 2012, 09:49:36 am
Quote from: pelham32 on July 31, 2012, 07:14:45 pm
    Is any one still incorporating adarqui's concept of length tension motor pools in their workouts? Stretching and high rep squats? I really like the concept, any thoughts for people that tried it?

ltmp/high rep/rested max was by far the best stuff i ever did.. rested max is crazy advanced tho i dont advise it unless you are crazy experienced, mostly because allowing your ego to triumph over common sense is pretty easy.. rested max requires staying below the threshold of psyching up/work up sets, the idea being you just go from homeostasis to a 'safe' max effort without any workup/psyche ups in between, so it requires alot of experience.

ltmp stuff can be done very safely imo.. especially if you play with the higher rep work more so than the max effort single etc.......

i never felt better when doing ltmp.. the combo of stretching + heavy high rep/heavy singles made me feel the most bouncy ive ever felt in my life.. was pretty shocking.. landed my best dunks using that technique too.

heavy high rep work is brutal but i feel it's the most effective... incorporating that with ltmp technique i really feel it's ridiculously powerful.

peace






Hey thanks for the reply man!! Yeah I think you were on to something with the ltmp sessions. I've been incorporating them in a pretty much similar fashion.. What is the rested max useful for? For example is it kind of like if I jumped 40 inches with no warmup and no psyche up but with squatting, just getting really strong and be able to demonstrate that strength at any given time? Wish you were still making training vids, they were creatively awesome. You got me wanting to make some and post them.

129
ADARQ & LanceSTS - Q&A / Re: Pain in right quad
« on: September 03, 2012, 03:47:01 pm »
Hey Vag, I've been IT band rolling as well although not as consistent because mine is going away or rather the pain/soreness is diminishing. I found a YouTube vid that suggested to actually find a tender spot and kind of stay there but without rolling just staying still for 20 or so seconds for the myofascia to release then rolling over back and forth. So thats kinda what I been doing, I also think that the mag-10 I bought from t-nation has helped with recovery as well, but that's probably a personal preference. Too bad it's expensive as ****... Hope it goes away for ya.

130
LanceSTS's Performance Blog / Re: TRAINING POSTS
« on: August 28, 2012, 08:28:08 pm »
So are you saying two cns intensive days before the hypertrophy day and then it repeats. So kinda 3 on 1 off 3 on 1 off? Or could it be done like this?.. Good insight on the blog post, helped me put some things In perspective in my training.

131
ADARQ & LanceSTS - Q&A / Re: Pain in right quad
« on: August 26, 2012, 07:36:35 pm »
Yeah I realize anything can be found pro or con, which was kind of why I was googling the cons of foam rolling. To see the other side of the argument. I think he does raise some excellent points especially since he said he has participated in multiple research and worked with Stuart McGill, and he's a physiotherapist. But your are right kind of a faulty assumption but he hasn't ruled out foam rolling for the muscles yet he just doesn't see a need for the IT band and asked other to discuss and or correct him.

132
ADARQ & LanceSTS - Q&A / Re: Pain in right quad
« on: August 26, 2012, 02:33:03 pm »
Hey Lance, I started rolling my Iliotibial band, quads, and glutes. My IT bands were very sensitive, as is usual for most everyone. One thing I noticed is that my legs felt slightly better and it kinda helped wake up my nervous system a bit as I had an early morning workout. I feel the soreness in my quads has lessened extensively, but also I'm squatting daily working up to a daily training 2 to 3 rep max. So I expect some soreness to remain. But any way I kame across this web page

http://thebodymechanic.ca/2012/03/17/stop-foam-rolling-your-it-band-it-can-not-lengthen-and-it-is-not-tight/

Suggesting the IT band not be rolled, he offers some good points. Care to read for any thoughts? I know these guys are more of PTs and chiropractors. The article opened up for some nice comments and discussion from others as well. A good read imo.
Thanks for your time man

133
Pics, Videos, & Links / Re: Jard's Highlighttape
« on: August 25, 2012, 09:58:22 am »
Great highlights! Are you trying to come over to America to play college ball?

134
ADARQ & LanceSTS - Q&A / Re: Pain in right quad
« on: August 23, 2012, 07:03:41 pm »
Okay, thanks Lance. I definitely will try that out.

135
ADARQ & LanceSTS - Q&A / Re: Pain in right quad
« on: August 23, 2012, 10:37:16 am »
 :D haha no problem Vag... I'm curious what is the kellyb stretch you are trying to do, I have a PVC pipe I use for a foam roller, is Lance saying the IT band is likely the cause? My soreness feels a lot better today although I did sleep for like 12 hours last night. This pain seems to really reappear during and after a squatting session I guess. Hopefully we can both get rid of it so we can train more often and more productively. I also have very good mobility in my quads no tightness, it was just like that certain part of the muscle tissue was deeply sore and did not want to be stretched with a lot of force. 

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