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Messages - LanceSTS

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1322
Pics, Videos, & Links / Re: ARowe Milestone Achievement
« on: November 01, 2010, 10:50:21 pm »
  Nice jumps Arowe!

1323
News, Announcements, & Suggestions / Re: Zetz PM
« on: November 01, 2010, 10:49:14 pm »
 Yea you can post it man.

1324
  Very nice post.

1325
News, Announcements, & Suggestions / Re: Zetz PM
« on: November 01, 2010, 10:11:03 pm »
Just post yours for now. Still don't have a response from LBSS and LanceSTS. I'll send you those when I get the permission.

I sent that to you yesterday man.

1326
Strength, Power, Reactivity, & Speed Discussion / Re: 3x8 or 3x5?
« on: November 01, 2010, 07:24:01 am »
 Absolutely not, 8 reps is just fine and so is 10 and so is 2, what my concern was you set on a "hypertrophy phase" which is essentially abandoning speed strength and power specific work altogether.  The rep ranges are all fine in most cases, in yours I would definitely lean towards the lower rep range due to your specific situations with different nagging injuries and pains.  The rep range is not nearly as important as what you put into each rep anyway. 

1327
Strength, Power, Reactivity, & Speed Discussion / Re: 3x8 or 3x5?
« on: November 01, 2010, 06:24:59 am »
Oh and about the hypertrophy stuff: if you look at Shannon Brown, he's having massive posterior chain muscle mass... yet he jumps 45+ off one leg. You can see he voluntarily generates the force to get up there.

Yes, and if werent for his hypertrophy blocks he would never have built those glutes and hams.  Years of bodybuilding training was his ticket to the pros.  I would never say you need to be skinny to jump off one leg, never ever ever ever.  I strongly believe that you have to train specifically for it though if single leg jumping is the primary goal, none of which involve a "hypertrophy" block.  GPP block yes, but your gpp for jumping involves alot more than purely strength work.

1328
Strength, Power, Reactivity, & Speed Discussion / Re: 3x8 or 3x5?
« on: October 31, 2010, 05:13:01 pm »
  I wouldnt reccomend the 20 rep squats (or even a "hypertrophy block") in your case Raptor, you are constantly having issues with the bar hurting your shoulders/wrists, your knees hurt, etc.  A good set of 20 rep squats will likely be very painful regarding your issues and cause you to not complete the sets with adequate loading.  

  Sets of 5, sets of 6, sets of 3, etc. are going to be more about what you PUT INTO THE REP than how many reps you actually perform.  Alot of athletes can focus much better on form, speed, tightness, etc. during a lower rep range and will gain more strength and hypertrophy from this range than they would doing a higher rep set where a high number of reps get sloppy and slow due to different forms of fatigue, irrelevant to your actual goal.  

 I agree that rotating set/rep ranges is the way to go, I just wouldnt put an exact number on it such as 5 and 8, I would do 4 x 3-5, and 3 x 8-10, or something of that nature.  That gives you some room for the days when youre stronger than normal to go up a couple of reps as well as when your not feeling well to still make the rep range.  

 Its just my personal experience but going into a set "hypertrophy block" for an athlete wanting strength and jumping gains has never worked out well.  The switching period is always too long going back to an explosive/speed emphasis and often the CNS is firing on very low levels.  But I would never have an athlete do a session that didnt always include some type of explosive strength or reactive type movements in it either.  Movement effeciency, cns effeciency, etc. should always be maintained to some degree imo.

1329
Mixed Martial Arts / Re: Best Reggie Warren Video Ever
« on: October 26, 2010, 10:53:49 pm »
AHAHAHAHAHAHAHAHAH!!!!! Fuck that had me rollin, awesome find!

1330
Pics, Videos, & Links / Re: beast
« on: October 18, 2010, 04:42:01 am »
 Knee wraps are still considered raw in alot of powerlifting organizations including his.  "Geared" refers to supportive briefs and squat suits.  Belt and wraps is still a "raw" squat in alot of orgs.

1331
MUSiC anD SHeeT! / Re: Anyone play an instrument?
« on: October 15, 2010, 11:05:31 pm »
 I play acoustic guitar, I have a 12 and 6 string.

1332
Damn, good job man, sounds great!

1333
Pics, Videos, & Links / Re: ARowe Milestone Achievement
« on: October 12, 2010, 01:15:35 am »
Great work man! Thats some nice improvement! props to you on the hard work and to andrew with the coaching

1334
Pics, Videos, & Links / Re: beast
« on: October 11, 2010, 05:43:31 pm »
If being able to squat 950 pounds means you can only get around by waddling, then I never want to be able to squat 950 pounds.

thats the knee wraps man, sux trying to walk in them.

1335
Pics, Videos, & Links / Re: beast
« on: October 11, 2010, 04:22:56 pm »
<a href="http://www.youtube.com/watch?v=5_uQh5xcBMs" target="_blank">http://www.youtube.com/watch?v=5_uQh5xcBMs</a>

http://www.youtube.com/watch?v=5_uQh5xcBMs

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