1411
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 20, 2013, 12:06:24 am »
NYC? nice. whatd u do?
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1412
Strength, Power, Reactivity, & Speed Discussion / Re: the theoretical jump and reps calculator
« on: March 13, 2013, 12:18:47 am »
Not only that but you probably didn't do your warm up sets properly to hit 315x2.
1413
Strength, Power, Reactivity, & Speed Discussion / Re: hitting a pr did more bad than good?
« on: March 13, 2013, 12:06:20 am »that top set is just there so when you do your backoffs, everything is already firing nicely.
^^^^^
This is why I always work up to ~90% x 1 if I'm doing 5 rep work or lighter.
1414
News, Announcements, & Suggestions / Re: any way to make a chart?
« on: March 08, 2013, 12:57:18 pm »
me so essited
1415
News, Announcements, & Suggestions / Re: any way to make a chart?
« on: March 08, 2013, 12:32:12 pm »
That shit is awesome!!!
maybe you should add some kind of cell alignment or a way to set the table width. also row/text color. gotta make it look pretty
maybe you should add some kind of cell alignment or a way to set the table width. also row/text color. gotta make it look pretty
1416
News, Announcements, & Suggestions / Re: any way to make a chart?
« on: March 07, 2013, 11:53:00 pm »
basically something analagous to very simply CSS styling would do, with th's and td's
1417
News, Announcements, & Suggestions / Re: any way to make a chart?
« on: March 07, 2013, 11:34:29 pm »
i mean hey that looks awesome! but really just a standard table would suffice. doesn't even have to show lines or anything... as long as the text can be lined up.
well that would suffice for me, perhaps the other members could make great use of an actual chart like you posted
well that would suffice for me, perhaps the other members could make great use of an actual chart like you posted
1418
News, Announcements, & Suggestions / Re: any way to make a chart?
« on: March 07, 2013, 10:54:59 am »
adarqui, is it possible?
1419
Pics, Videos, & Links / Re: Quadriceps picture
« on: February 27, 2013, 12:51:48 pm »From what I know "stretching the IT band" is just a myth, since it's too dense to be stretched at all.
interested. foam rolling definitely helps it though. i never tried to stretch it, it felt weird doing it. maybe it was cuz its so dense?
1420
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 27, 2013, 12:54:04 am »
can u just post a vid of u flying like Goku already?
1421
Pics, Videos, & Links / Re: Quadriceps picture
« on: February 23, 2013, 02:13:01 pm »I didn't do It band rolling, but I don't think I need this. my exercises helped me to built enaugh strength to no feel pain. Even when I feel a little bit I'm using knee strap and bodyweight squats with the ball between the legs with thera-band exercise and normal lunges and with using unstable ground help me reduce small pain
I red a lot and many people said that this it band stretch did help them so this looks interesting. But as I said- don't need this but thanks for tips
How do you know you don't need it? Your knee pain may be caused by more than just weak VMO's, as was the case for me. Just test it out -- foam roll and stretch the IT bands for one day. If your knee feels better after it, then you know your pain may ALSO be caused (to some extent) by tight/overactive IT bands.
1422
Pics, Videos, & Links / Re: Quadriceps picture
« on: February 23, 2013, 10:30:08 am »
If anyone remembers, I had knee tendonitis for months and months straight. I tried many different stretches and exercises, but in the end, NOTHING helped more than simply foam rolling the IT bands, and then activating my VMO's, then ATG squatting. After squat sessions I would remember both my VMO's being very sore. Now the soreness is gone as they are used to the stress, but they will grow as my squat grows.
I haven't read this entire thread, but maverickdawid, have you tried foam rolling your IT bands? Do about 4 sets of 10 slow rolls back and forth and see how it feels. After that I would activate my VMO's and then do my workout or go play basketball.
Also, the best VMO activation I found was doing single leg knee extensions, but only the negatives. You REALLY gotta load it... bring up the bar with two feet, then drop one of your feet, and lower it slowly with the other foot. I have read that activation works better when doing heavy negatives and I tried it out. Ended up working for me.
I haven't read this entire thread, but maverickdawid, have you tried foam rolling your IT bands? Do about 4 sets of 10 slow rolls back and forth and see how it feels. After that I would activate my VMO's and then do my workout or go play basketball.
Also, the best VMO activation I found was doing single leg knee extensions, but only the negatives. You REALLY gotta load it... bring up the bar with two feet, then drop one of your feet, and lower it slowly with the other foot. I have read that activation works better when doing heavy negatives and I tried it out. Ended up working for me.
1423
Pics, Videos, & Links / Re: Some dunks from a 5'10 guy
« on: February 23, 2013, 10:27:45 am »It seems to me the RL plant with right hand dominant creates a different style of dunking then the LR plant with right hand dominant. With his his style of plant it really allow him to jump sideways and bring the ball back.. I really envy this as it makes for much smoother dunking especially for in game dunks..
yep. RL with R hand dunks look really powerful.
on the other hand LR plants with R hand allows you to do other things more easily, like up-and-unders and 360's.
1424
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 17, 2013, 11:23:57 pm »<a href="http://www.youtube.com/watch?v=U08pdMzjKUo" target="_blank">http://www.youtube.com/watch?v=U08pdMzjKUo</a>
Seemed to get through the sticking point a bit easier than the last vid you posted.
I cannot wait to see what your vert is going to be like.
Going on an intense plyo phase soon?! I would really hate to see you get injured before you can reap the benefits of your strength!
1425
Strength, Power, Reactivity, & Speed Discussion / Re: Get back to high bar or continue with low bar?
« on: February 14, 2013, 02:12:07 pm »
knee still feels weird? stick with low bar!