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Messages - D4

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151
LanceSTS's Performance Blog / Re: Effective and Time Effecient Upper body *(and lower) Training for Athletes
« on: March 05, 2012, 10:15:24 pm »
Quote from: LanceSTS on March 01, 2012, 10:24:23 am
Quote from: D4 on February 29, 2012, 11:25:58 pm
Hey Lance, so I've been going with this routine for the Bench Press at 180lbs.  I successfully did 45 seconds, 30 seconds, 15 seconds, and today I just did 10 seconds but I failed on the 10th rep...

Should I re-do this on my next session?  Or you think I should just go and try no resting 10 reps?


go back and do the 10 second rest intervals again, if you dont complete that session its very unlikely you will make all 10 reps consecutively the next time you try.

Gotcha. 

Also Lance, so far I have gotten through 45,30,and 15seconds on my 225lb Squats.  What I noticed is that the first 3 singles are usually the hardest, and then the singles get easier for some reason.  Shouldn't it get harder as the set of 10 singles goes on?  What is the reasoning for this?  Is it that my CNS is getting more charged or something?


My warm up usually goes like this:
Bar x 10
95 x 8
135 x 6
185 x 3
205 x 1
245 x 1
295 x 0 <-- 10 seconds unrack
225 x 10 x 1

152
LanceSTS's Performance Blog / Re: Effective and Time Effecient Upper body *(and lower) Training for Athletes
« on: February 29, 2012, 11:25:58 pm »
Hey Lance, so I've been going with this routine for the Bench Press at 180lbs.  I successfully did 45 seconds, 30 seconds, 15 seconds, and today I just did 10 seconds but I failed on the 10th rep...

Should I re-do this on my next session?  Or you think I should just go and try no resting 10 reps?

153
Article & Video Discussion / Re: New Kelly Bagget Article
« on: February 28, 2012, 06:48:52 am »
Look, I don't know much about this, or anything, but I've been told when you have high water retention, you need to drink a lot of water to get the water weight out... Something along the lines of, when the body is being fed a lot of water, it will stop holding onto water because it knows it's getting enough now..

I don't know, it doesn't make much sense to me, but all I know is, when I'm out drinking the night away, the next day I'm pretty much ALWAYS 3-5lbs heavier...  I don't understand this..

154
Article & Video Discussion / Re: New Kelly Bagget Article
« on: February 27, 2012, 09:05:15 pm »
Quote from: TheSituation on February 21, 2012, 06:26:09 pm
Quote from: Raptor on February 21, 2012, 04:38:04 pm
Never got drunk so I have no idea how that works. Sleeping in your own vomit doesn't sound too enticing to me.

It's not because of the drunkeness, it's because alcohol is a diuretic so the next day you're 3-8 pounds lighter.

After a night of drinking, I usually gain like 3-5 lbs...  The explanation I've been told is that since it's a diuretic, it dehydrates my body causing water retention.  How come you guys don't get this water retention/weight gain?

For sure it is water retention, because I lose the weight after ~2 days if I drink a lot of water.

155
LanceSTS's Performance Blog / Re: Effective and Time Effecient Upper body *(and lower) Training for Athletes
« on: February 15, 2012, 11:42:18 pm »
I see, alright I'm excited to get into this.  Started it today and it is a fun routine that gets me excited to go to the gym.  Gonna start Monday with 225lbs on squat and 185lbs on bench press.

156
LanceSTS's Performance Blog / Re: Effective and Time Effecient Upper body *(and lower) Training for Athletes
« on: February 15, 2012, 10:43:24 pm »
Quote from: LanceSTS on November 21, 2010, 03:13:37 am



Bench Press- 225 x 1, rack the weight, rest 45 seconds, 225x1, rack weight, rest 45 seconds, etc. etc.

So he will perform 1 rep with 225 (his 3 rep max) every 45 seconds, for 10 total sets. Session 2 would be the exact same 225 x 1 rep for 10 sets, but the rest period would be cut down to 30 seconds between rest-pause sets. So session 2 would look like this:

Bench Press- 225x1, rack weight, rest 30 seconds, 225x1, rack weight, rest 30 seconds, etc. etc.



Hey Lance, when using this method, would it also be effective to do something like using 45 second resting intervals only, and instead of shortening the time each session, adding 5 lbs instead?

157
Nutrition & Supplementation / Cheat days on a weight/fat loss diet
« on: January 13, 2012, 04:41:08 pm »
I've heard mixed opinions on this matter.  Currently I am on a diet to try and lose ~7lbs of fat.  Eating slightly less, reduced carbs, eating cleaner, etc...

I have heard that it's good to take one cheat day a week where you can eat whatever and eat a lot to spike your caloric intake so that you prevent your metabolism from slowing down.

Is this true?  

Do you guys recommend having a cheat day or just keep going strong 7 days a week?

158
ADARQ & LanceSTS - Q&A / Knees acting up after changing squat style
« on: September 06, 2011, 06:27:14 am »
Recently I switched up my squat to a narrower stance, like shoulder width and feet pointing straight forward.  I was wondering if you've ever had experience with any athlete who had there knees aggravated due to this style of squatting. 

I think it's the feet pointing straight forward, but I'm not sure.  I think it's more comfortable having my feet pointed slightly outward.  Does feet being straight forward or slightly pointed outward and etc.. make any difference?  I just feel like pointing straight forward is more specific to jumping/sprinting. 

BTW, I sit back on my squats, going past parallel and my knees just slightly goes over my toes.

159
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: September 03, 2011, 08:09:43 am »
Dunked on a ~9'6" rim CLEAN and SO HARD, the bolt from the brace (the square thing connecting the rim to backboard) fell off.  I lifted heavy the night before and was a little fatigued too, so I can probably get like one more inch if I was fresh. 

10'0" coming soon.

160
Strength, Power, Reactivity, & Speed Discussion / Re: Utilization of Strength
« on: August 26, 2011, 02:08:25 pm »
Maintain that strength and go out and sprint a lot, and it will carryover.  And you gotta do some plyometric exercises to start developing your RFD and reactivity, or other explosive exercises.  You should be doing these WHILE you strength train anyways.

161
Strength, Power, Reactivity, & Speed Discussion / Re: I increased my jump of 2 feet by 4 inches in a day.
« on: August 25, 2011, 05:04:44 pm »
Quote from: adarqui on August 25, 2011, 05:02:11 pm
Quote from: D4 on August 25, 2011, 04:53:59 pm
Quote from: Flip on August 25, 2011, 04:44:44 pm
I had 66 kg (145lbs) my lowest, but still had a belly (wtf is up with that) and back than i could feel i was faster when jumping off 1 leg, weight is definitely a factor..

Do you guys think, me being 5'8", 5'9" with shoes weighing up to 160 lbs will have a direct negative affect on my SLRVJ assuming relative strength stays the same? 

I weigh 151ish right now, and want to bulk up to 160.  I know bulking up is not the best thing when it comes to SLRVJ, but of course I won't go past 160.

Basically what I'm asking is,

2 single leg jumpers that are 5'9".  One weighs 160 and the other weighs 150.  Equal body fat%, relative strength, equal everything else.  They will probably jump the same in a DLRVJ, but will there be other factors coming into play performing a SLRVJ with 10 extra pounds of weight that will make the 150lb guy jump higher?

if it's mostly lower body mass it shouldn't hurt.. it would probably help most people, as most people muscle up their slrvj's.

If most of the 10 pound gain came from upper body, will it hurt the vertical?

162
Strength, Power, Reactivity, & Speed Discussion / Re: I increased my jump of 2 feet by 4 inches in a day.
« on: August 25, 2011, 04:53:59 pm »
Quote from: Flip on August 25, 2011, 04:44:44 pm
I had 66 kg (145lbs) my lowest, but still had a belly (wtf is up with that) and back than i could feel i was faster when jumping off 1 leg, weight is definitely a factor..

Do you guys think, me being 5'8", 5'9" with shoes weighing up to 160 lbs will have a direct negative affect on my SLRVJ assuming relative strength stays the same? 

I weigh 151ish right now, and want to bulk up to 160.  I know bulking up is not the best thing when it comes to SLRVJ, but of course I won't go past 160.

Basically what I'm asking is,

2 single leg jumpers that are 5'9".  One weighs 160 and the other weighs 150.  Equal body fat%, relative strength, equal everything else.  They will probably jump the same in a DLRVJ, but will there be other factors coming into play performing a SLRVJ with 10 extra pounds of weight that will make the 150lb guy jump higher?

163
Strength, Power, Reactivity, & Speed Discussion / Re: I increased my jump of 2 feet by 4 inches in a day.
« on: August 25, 2011, 04:44:14 pm »
That's a nice approach Raptor.

164
Strength, Power, Reactivity, & Speed Discussion / Re: I increased my jump of 2 feet by 4 inches in a day.
« on: August 25, 2011, 04:28:12 pm »
Quote from: Flip on August 25, 2011, 04:18:46 pm
@steven: thank you very much

Quote from: D4 on August 25, 2011, 04:06:40 pm
Interesting, a 4 INCH IMPROVEMENT from being 'angry' lol..

I am pretty much getting the concept of what happened, but would this work for single leg jumping too?


Yes it would, i am a single leg jumper, i would love to apply that to my single leg jump, but like I said I feel the need to slow down in order to jump and I can't jump coming very angry and at full speed off 1 leg, but that can change with some plyometrics.

True, single leg bounding and sprints seem like they'll help a lot.  I'm pretty sure you have all seen Kadour Ziani's http://www.youtube.com/watch?v=8GszNJ1NCWo dunk video.  I can't help but marvel at how AGGRESSIVE and FAST his approach is.  He just levers over his plant leg like crazy.  My dream dunk is Kadour Ziani's SL 360 windmills.

165
Pics, Videos, & Links / Re: Jordan Kilganon - this kid hit a new gear, unbelievable
« on: August 25, 2011, 04:25:28 pm »
Holy shit  :o   

How tall is this guy?

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