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Strength, Power, Reactivity, & Speed Discussion / Re: T-DUBS biggest secret. Elastic winding & coiling.
« on: August 17, 2011, 04:50:47 pm »
again, why do i have to replicate t-dub's jump when i could replicate GC/YH/AUT's jump?
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122
ADARQ & LanceSTS - Q&A / Re: Are these routine changes okay?
« on: August 17, 2011, 12:27:17 am »The day you have deadlifts, hang clean, and box squat is gonna be a hell of a day to try and recover from/ complete, I would either take out the deadlifts or the box squats. And dont do curls before pull ups. Everything else looks fine.
Alright thanks, for the first workout I'll see how I feel, but I'll probably end up taking out the deadlifts. For some reason I can never manage to perform them properly.
A couple more questions:
- for the overhead db press, I was looking at some video's and stuff, and I noticed that a lot of people say not to lock out elbows and only go about 90% of ROM....another typical stupid rumor or is it true?
no, go to full extension, there is a reason your elbows lock out.Quote- for the 5x5 routine on bench press, should I ramp up weights (I'm lifting ~115x5 max right now), or use same weight?
doesnt matter, the main thing is that you improve each week the weight lifted, which ever one you think you can improve the most, do that one.Quote- the squats are starting to get harder with the 10 rep rest pause method...I'm starting to not be able to complete some workouts. I'm probably overanalyzing, but would it be better to change methods or should I continue?
you dont eat enough protein, so youre going to have a hard time as you get stronger, which is what has happened, regardless of which training routine you use. Use the other rest pause for a while and total 3 sets with some higher reps, see how that works for you, that way you have 3 sets to beat one total.
Thanks, and I'm going back to the 200g protein diet again, also taking multivitamin. Shouldn't have ever left it in the first place lol. I'll try the new method after my current cycle ends (225x10 @ 133 hopefully).
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ADARQ & LanceSTS - Q&A / Re: Are these routine changes okay?
« on: August 16, 2011, 11:09:38 pm »The day you have deadlifts, hang clean, and box squat is gonna be a hell of a day to try and recover from/ complete, I would either take out the deadlifts or the box squats. And dont do curls before pull ups. Everything else looks fine.
Alright thanks, for the first workout I'll see how I feel, but I'll probably end up taking out the deadlifts. For some reason I can never manage to perform them properly.
A couple more questions:
- for the overhead db press, I was looking at some video's and stuff, and I noticed that a lot of people say not to lock out elbows and only go about 90% of ROM....another typical stupid rumor or is it true?
- for the 5x5 routine on bench press, should I ramp up weights (I'm lifting ~115x5 max right now), or use same weight?
- the squats are starting to get harder with the 10 rep rest pause method...I'm starting to not be able to complete some workouts. I'm probably overanalyzing, but would it be better to change methods or should I continue?
124
ADARQ & LanceSTS - Q&A / Are these routine changes okay?
« on: August 16, 2011, 10:48:30 pm »
Hey Lance / Adarq,
I changed up my routine slightly, just wanted the green light in order to use it:
Upper A
Push Press: 3 sets, rest paused
Weighted Chin ups: 3 sets, rest paused
Weighted Dips: 3 sets, rest paused
DB Press: 5 x 8
Paused Lat Pull: 2 x 10
Wrist Curl: 2 x 15
Lower A (Explosive)
Hang Clean: 4 x 3
Box Squat: 5 x 5
Deadlift: 3 x 5
GHR: 2 x 5
Calf Raise: standing 3 x 15
Weighted Planks: 2 x 1min, sides - 1min each
Upper B
Bench Press: 5 x 5
DB Row: 2 x 10
Bicep Curl: 3 sets, rest paused
Overhead DB Press: 3 x 8
Pullups: 3 sets, rest paused
Wrist Curl: 2 x 15
Lower B (Heavy)
Squat: 10 reps, rest paused
RDL: 3 x 6
Lunges: 2 x 8
Leg Curl: 2 x 10
Calf Raises: standing 3 x 15
MTS Chair Crunch: 3 x F
*foam roll after every workout (with roller or basketball)
*shower + stretch after every workout
The main points I am curious about are:
-the set/rep schemes
-the order of exercises
-the exercises themselves (whether Overhead DB Press, DL's are good supplemental exercises to use)
Thanks!
I changed up my routine slightly, just wanted the green light in order to use it:
Upper A
Push Press: 3 sets, rest paused
Weighted Chin ups: 3 sets, rest paused
Weighted Dips: 3 sets, rest paused
DB Press: 5 x 8
Paused Lat Pull: 2 x 10
Wrist Curl: 2 x 15
Lower A (Explosive)
Hang Clean: 4 x 3
Box Squat: 5 x 5
Deadlift: 3 x 5
GHR: 2 x 5
Calf Raise: standing 3 x 15
Weighted Planks: 2 x 1min, sides - 1min each
Upper B
Bench Press: 5 x 5
DB Row: 2 x 10
Bicep Curl: 3 sets, rest paused
Overhead DB Press: 3 x 8
Pullups: 3 sets, rest paused
Wrist Curl: 2 x 15
Lower B (Heavy)
Squat: 10 reps, rest paused
RDL: 3 x 6
Lunges: 2 x 8
Leg Curl: 2 x 10
Calf Raises: standing 3 x 15
MTS Chair Crunch: 3 x F
*foam roll after every workout (with roller or basketball)
*shower + stretch after every workout
The main points I am curious about are:
-the set/rep schemes
-the order of exercises
-the exercises themselves (whether Overhead DB Press, DL's are good supplemental exercises to use)
Thanks!
125
Basketball / Re: awesome idea, basketball courts scada networks
« on: August 09, 2011, 12:26:47 am »I'd rather have a network that told me what courts people were playing at...I guess it could also give updates on weather conditions.
yes.
126
Basketball / Re: Ball-Handling Programs
« on: July 31, 2011, 05:10:54 pm »unless you are a 12 year old learning the game, do NOT do stationary basketball drills other then a QUICK warmup.
i call complete bullshit.
explain or die.
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Basketball / Re: Ball-Handling Programs
« on: July 31, 2011, 03:06:37 pm »
unless you are a 12 year old learning the game, do NOT do stationary basketball drills other then a QUICK warmup.
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Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: July 30, 2011, 02:07:26 am »hit PR JUMP of 29.5" (using 7'0.5" reach) TODAY
.5" fucking inch....
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Strength, Power, Reactivity, & Speed Discussion / Re: $ick3nin.v3nd3tta what are YOUR stats and where do YOU compete
« on: July 27, 2011, 04:34:27 pm »
jdub you're an annoying little pest.
dude, jdub, you need to take a hard look at yourself. i haven't exactly been following your posts but this is about as mean as adarq gets on here.
i agree!...i wish someone would try and run that dude out...vendetta tries to add to discussion and so on...j-dub is just stupid...a complete troll
relax, vendetta wasn't doing so well either....
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Strength, Power, Reactivity, & Speed Discussion / Re: $ick3nin.v3nd3tta what are YOUR stats and where do YOU compete
« on: July 27, 2011, 02:11:39 am »I'm here for the lolz & lulz.
Not takin' life to seriously.
Just chillin'.
ya but at least post your stats bro
i talked to my uncle who actually road in tour de france, he said you're full of shit about the pedal stroke shit.
Original Link: http://cozybeehive.blogspot.com/2006/10/what-muscles-are-you-using-to-pedal.html
I'm out. Much love, keep doing your thing, keep working, go get your damn goals man, that's what it's all about, self improvement.
I love you all.
pc.
man up...............................................a little troll ran you outta here.....
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Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 27, 2011, 01:42:57 am »sickenin, I noticed you have no log around here.... out of curiosity, what are your stats, and what is your training regimen?
do I really have to do this every time?
what are your stats, and what is your training regimen?
what are your stats, and what is your training regimen?
what are your stats, and what is your training regimen?
what are your stats, and what is your training regimen?
what are your stats, and what is your training regimen?
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Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 27, 2011, 01:24:12 am »
sickenin, I noticed you have no log around here.... out of curiosity, what are your stats, and what is your training regimen?
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Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 26, 2011, 08:38:05 pm »So how are you going about into making my rookie player faster? What are you going to do? The deadline is one year.
I would want him him to increase his relative strength/lower bodymass. I have always found the lighter I am, the faster I can accelerate.
Run bunches of 10m/20m/30m/40m/50m sprints & work on his flexibility.
Hit the entire posterior chain, mainly the glutes (horizontal muscle fibers), increasing strength, overcoming inertia far easier, while not adding on mass.
The calves (achilles tendon)/shins can provide an additional 20% to 25% of the power needed for an explosive start putting emphasis on plantarflexion/ankle-joint extension strength/exercises. Work on isolated foot strengthening exercises (advanced). Plyo's. Tell him to wear Vibram 5 fingers everywhere.
Getting his hip flexors & arm action to be as explosive as possible & work in coordination with each other. Anyone on court who has both those firing will have insane first step explosion.
Increase core stability as the inner core (generator/power) fires before the extremities (legs/arms) which is crucial to help build & transfer power from the core to the arms. It is clear that explosive leg movements are predetermined by explosive arm movements. Faster you move your arms, the faster the legs will follow. Core is vital to powerful arm action.
Practice relaxation & sound running technique. The more muscle relaxed, the greater the muscle contraction, the faster the body will move.
You know I could get into some real advanced stuff involving the use of the head, counter-rotation of the upper-lowerbody (increases elasticity), using your spinal engine, using the spine as whip like a cheetah, spiralling techniques, breathing techniques which increase acceleration/power etc... Not gonna go there.
...and what are you going to tell him to use/do to improve this?
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Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 26, 2011, 06:57:21 pm »Take the strongest guy in the NBA.
Is he better than Kobe?.
when is this question mentioned in OP?
is Kobe with +100lb on squat/DL, +100lb on bench/press a better athlete then he is right now, assuming his fat%, etc are the same?
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Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 26, 2011, 06:20:48 pm »You guys are overrating squatting.
It ain't all that.
Squatting 2.5BW doesn't make you elite.
it is a key factor to producing the force output required to become elite.