1501
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 27, 2012, 01:48:49 am »
are the singles at the 350 clusters also paused reps?
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1502
Injury, Prehab, & Rehab talk for the brittlebros / Re: Osgood-Schlatter's disease
« on: May 26, 2012, 05:13:02 pm »The pain disappeared when I foam rolled my abductor muscles and the insides of my quads.
interesting. i've had some patellar maltracking it seems for over 6 months. nothing helped relieve the pain more than foam rolling the IT bands/abductors.
Chances are the pain will disappear if you do some VMO activation as well.
1503
Strength, Power, Reactivity, & Speed Discussion / Re: Would you guys recommend I deadlift instead of RDL?
« on: May 25, 2012, 11:14:08 pm »if anyone cares i've switched over to the conventional deadlift. currently my bests are 330x7 and 340x6. I will be attempting 350x5 next week.
I also do back extensions twice a week. On one day, I do 3x8 with heavier weight, and on the other day, 4x15 with lighter weight.
RDL is a great assistance exercise but it's not measurable which it seems you a realizing is a major weakness. Deadlifting may not be as specific for jumping and may be dangerous (if performed stupidly IMHO) but it's actually one of the most measurable exercises there is. In fact, it's the first test of strength our old strength coach used when evaluating athletes because it's there are no depth issues like in the squat and even with poor form is a decent indicator of whole body strength.
My only advice would be not to treat deadlifting like squat (ie with rep/set/ranges). While you can train your recovery abilities to the point where you can squat daily.... that's really asking for trouble with the deadlift. I increased my deadlift from 405 to 540 in about 6 months using heavy singles sparingly (every one to two weeks) and back off sets of RDL/Stiff legged deadlifts. Good luck.
Thank you very much. I agree with everything in this post. In addition, I only deadlift once a week. In fact, I only do one heavy set a week. No 3x5 or anything like that, just ramping up to a top set and I still make great progress with it.
1504
Strength, Power, Reactivity, & Speed Discussion / Re: Would you guys recommend I deadlift instead of RDL?
« on: May 25, 2012, 02:48:22 pm »if anyone cares i've switched over to the conventional deadlift. currently my bests are 330x7 and 340x6. I will be attempting 350x5 next week.
I also do back extensions twice a week. On one day, I do 3x8 with heavier weight, and on the other day, 4x15 with lighter weight.
Great!
One question: Why do you decrease reps while increasing weight?
I'm doing 5/3/1. Each cycle is split up into 4 waves/weeks:
Wave 1 - 85% x 5 or more reps
Wave 2 - 90% x 3 or more reps
Wave 3 - 95% x 1 or more reps
Wave 4 - 85% x 3 (just a de-load)
For the next cycle, increase your 1RM by 10lbs on squat or dead, and 5lbs on press or bench.
The idea is to work around the same estimated max at different rep ranges, and then move up to higher weight after the cycle.
So If I do 330x5, 350x3, 360x1 this cycle,
I'll go for 340x5, 360x3, 370x1 next cycle.
So far it's been working nicely for my deadlift. I'm almost always able to hit more than the minimum number of reps. I don't have to, but I can if I want to.
1505
Strength, Power, Reactivity, & Speed Discussion / Re: Would you guys recommend I deadlift instead of RDL?
« on: May 25, 2012, 02:03:57 pm »
if anyone cares i've switched over to the conventional deadlift. currently my bests are 330x7 and 340x6. I will be attempting 350x5 next week.
I also do back extensions twice a week. On one day, I do 3x8 with heavier weight, and on the other day, 4x15 with lighter weight.
I also do back extensions twice a week. On one day, I do 3x8 with heavier weight, and on the other day, 4x15 with lighter weight.
1506
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 22, 2012, 09:54:11 am »
how long do you plan to de-load for?
when do you plan on doing 6-8 rep squats again?
when do you plan on doing 6-8 rep squats again?
1508
Article & Video Discussion / Re: Bret Contreras' article about exercise form
« on: May 17, 2012, 01:28:54 pm »
sounds interesting. this got me thinking.
is it bad if my knees collapse inward a bit on a running 2 legged jump? i can't possible imagine myself not letting that happen.
is it bad if my knees collapse inward a bit on a running 2 legged jump? i can't possible imagine myself not letting that happen.
1509
Strength, Power, Reactivity, & Speed Discussion / Re: Squat/Deadlift/RDL
« on: May 14, 2012, 07:40:50 pm »gosh that weird. i have problem with deadlifts. it's easier when i push my hips up first making it more like a RDL, or i cant lift the weight.
This is how a technically very good deadlift looks like. I bet yours is very different. Figure it out.
http://www.youtube.com/watch?feature=player_detailpage&v=44OAhh9n7l4#t=214s
I cannot believe my eyes. That form was insanely good for a max attempt...
1510
Strength, Power, Reactivity, & Speed Discussion / Re: Depth Jumps
« on: May 14, 2012, 12:30:14 pm »
it would work as a 24" depth jump. havn't tried it, maybe it messes with your concentration on the landing...
tho it would be hard to know if you're getting 6" every single time. stack some textbooks on that bench instead.
tho it would be hard to know if you're getting 6" every single time. stack some textbooks on that bench instead.
1511
Strength, Power, Reactivity, & Speed Discussion / Re: Squat/Deadlift/RDL
« on: May 12, 2012, 02:21:36 pm »Long legs + short torso + long hands = shitty full squat / good DL/RDL.
ah long legs really? hmm people with logn femur have trouble lifting more in squats , didnt thought deadlift too was like that.
man ur reading comprehension is killing me
1512
Strength, Power, Reactivity, & Speed Discussion / Re: Squat/Deadlift/RDL
« on: May 11, 2012, 01:19:23 pm »
of course if you're not full squatting it may be heavier than the deadlift
my full squat was higher than my DL for about 2-3 years, but that's because I didn't deadlift. now my DL is higher after just 3 months of doing it.
my full squat was higher than my DL for about 2-3 years, but that's because I didn't deadlift. now my DL is higher after just 3 months of doing it.
1513
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 08, 2012, 04:58:46 pm »
lifting at 2:30 am... what's your sleep schedule like?
mine's generally 1am - 9am I'm asleep.
mine's generally 1am - 9am I'm asleep.
1514
Strength, Power, Reactivity, & Speed Discussion / Re: Changing focus - but to what
« on: May 08, 2012, 10:56:51 am »
I say you work for relative strength for a while:
Improve strength for the reasons Kingfish said
But also cut some of that fat and get lean. Maybe you'll taking a liking to bodybuilding when you look better, who knows? In addition it'll get you lighter in the case you do train for the dec. or maybe you'll want to increase your vertical again.
Just another idea.
Improve strength for the reasons Kingfish said
But also cut some of that fat and get lean. Maybe you'll taking a liking to bodybuilding when you look better, who knows? In addition it'll get you lighter in the case you do train for the dec. or maybe you'll want to increase your vertical again.
Just another idea.