Adarq.org

hey man i'm gunna be a doucher and ask you for some workout advice!

it's fine, nothing douche about it !

so my lower back is in really terrible shape and squats seem to be making it worse...i'm looking into finding a good strength coach to workout the kinks with my so i don't feel like i'm dying the next 48 hours+ after i squat but in the mean time i was thinking i'd stop squating and try doing heavy barbell lunges since they don't seem to cause me pain...whats your take brother? does this sound good? or do you have anything else you think i might wanna try?

i'd stay away from barbell movements temporarily, work on dumbell movements.. dumbell lunge, dumbell calf raise, dumbell squat (holding db between legs, one db, both hands on it).. then i'd hit hypers, reverse hyper, ghr if possible, pillars for core, and glute bridges hard.

if you want to keep some efficiency with a bar on your back, just do some light lockouts, nothing crazy.. just to stay used to having a bar on your back.. but it sounds like you're probably over-arching with a bar on your back etc, abs not firing well, glute not firing well.. try to stick with DB movements for now, get crazy rugged on them, plus they'll give you bigger traps.

pC man

thanks Andrew i appreciate your time mon chum!

np mang

Let me just clear things up for everyone.

Quote actually isn't made up; it was taken by Pavel Tsatsouline in a magazine publication.

there's no way pavel wrote that idiotic paragraph

This actually does have an effect on jumping and in TDub's plant, but not as SV understands it.  Try this simple exercise to understand what Pavel was talking about.  Take your right foot and place it against something with a corner/wedge.  It could be a dresser,table leg, wall, pole etc.  Now keep the gap between your big toe and the rest of your toes between the wedge.  Generate force downwards(maximally or sub maximally is irrelevant) and notice the tension in the lower leg complex.  Now try it again but this time induce a clockwise twist and notice you are creating more tension.  TDub's ability to do this is aided greatly by the fact that he is HEAVILY pigeon-toed.  This "elastic winding" is especially prominent in athlete's whose knees come close together in a bilateral plant.

What SV seems to confuse as elastic winding is TDub's ability to convert horizontal momentum into vertical momentum.  He twists his body in such a way that he may approach the rim at nearly full speed without losing momentum into his plant.  This has nothing to do with elastic winding and is simply instinctual preservation of momentum.

i'll never be able to do that because i dunk cockeye'd, LR plant with righty dunks.. same reason we rarely see aut/gc taking off from tdub-like distance, if they were lefty's they'd be able to do it.

Quote from: adarqui on August 22, 2011, 03:26:06 pm

http://i.imgur.com/FS98N.jpg

How old is he?!

1 year old, lol.

Also, as for extra glute/ham work for single leg jumpers to supplement squats, what's your favorite exercise?

BSS?  GHR?  Dead Lift?

Thanks.

for glute, reverse hypers, if no access to reverse hypers, wide walking lunges.

for hamstring, ghr/pmghr.

pC

Nice looking RL plant!

lol

8/21/2011

bw = 148
soreness = 0
aches/injuries = 0,  sick still=coughing - less mucous tho
diet = 4 tspn coffee + hamburger burrito, dunks, quick-sesh#1{rested-max=275x5 great speed, NGP=8, pmghr=5, pushups=35, CR=50}, 6 egg burrito + PB, rested-max=275x5, cheese & crackers, chipotle double chicken burrito + ice cream, sleep

so tired its insane.

pc

8! lol that is alot.

i did hear that drinking coffee can help increase athletic performance
i find it really bitter to drink i run out of chocolate and i still have not finished my cup of coffee yet.

will try.

Quote from: adarqui on August 21, 2011, 02:09:33 pm

Quote from: seifullaah73 on August 21, 2011, 02:02:10 pm

Thanks for the tip man. 

also for my most important jump sessions, i load up on caffeine ~1hour prior... helps alot if you only do it ~2-3x/week... gotta ease into it though, i use 4tspn coffee, started off with 1 a year ago.

i need to try like 8 next weekend wtf.. lmfao

pC

ya i dont like the taste of it either, unless its in a starbucks espresso shot etc... those are real good hah.

pC

THe first post in this thread contains the video.



In this video TDUb an RL planter plants his feet at a + angle (negative angle would mean counterclockwise), to the rim, but after the jump his feet, hips, neck, spine and body rotate -


I can't fathom jumping like that, nor do I think if I started jumping like that I'd have a 50inch vert, but I have rotated coutnerclockwise with my RL plants before but didn't jump much higher than regular rotation.

Maybe he rotates counter clockwise because he dunks right handed, similarly an LR left handed dunker might roatet clockwise?

Anyway, his feet go from 90 degrees + of rim, to 0 degrees of rim from plant to dunk...

my mind is blown, what? LMFAO

no offense but lmfao..

maybe im blind but i do not see any of this coiling in the counterclockwise direction prior to the clockwise plant.. ??











someone explain what i am not understanding??? because i think im seeing it clear..

pC