Adarq.org

455 unracking pin minus 3

http://www.youtube.com/watch?v=ZH46HEu5pig

<a href="http://www.youtube.com/watch?v=ZH46HEu5pig" target="_blank">http://www.youtube.com/watch?v=ZH46HEu5pig</a>

looks good, gotta get 475 now..

gonna go dunk after dog walk, man my caleous on my left foot, which protects my "pinkey toe pad", is hurting like a mofo, last night i leaned over and stood on the edge and felt the caleous shift a little, felt weird, then bam hurting like a mofo.. ill be fine once i warmup to dunk tho i bet.

pc

i definitely relate more to the second link, double leg jumper, he puts alot of effort into his plants.. both guys are pretty tall though, especially pollee.. the best jump of those vids seems to have come off that single leg jump from polee at the end of his vid, the layup.. everything else seemed pretty low for both guys based on head height, not dunking.. i like the 2nd link though, he dunks hard.

it can, but by how much, who knows.. they teach it in any kinesiology class but i never cared much for it, seems pretty insignificant to me regarding speed/jumping etc.

"3. Tissue Leverage: Interstitial and intracellular leverage stemming from fat deposits, sarcoplasmic content, satellite cell proliferation and the accumulation of intracellular fluid all provide a sort of "bloat" factor to your body. Believe it or not, the big boys in sport -- the super-heavyweights -- can benefit in limit strength output from being "bloated." For the rest of you, it's not a tenable source of improved fitness."

http://www.timinvermont.com/fitness/factors.htm


pC

Well if I take me as an example, when I used to do unracks it was just my entire core "shaking" and feeling this "twisting" thing going on... like my spine was totally unstable and under the possibility of a little twist. You don't need me to tell you how dangerous that is. But if that's not the case for you, then...

well sounds like you had too much weight.. and you were probably holding for time.. i don't "shake" or "twist" at all, i just unrack (and/or walkout) and re-rack.. there's no shaking, it's a strict lift.

if your core is shaking holding a bar for ~5seconds then it sounds like it's too heavy.

Quote from: adarqui on April 22, 2011, 05:46:15 pm

Quote from: Raptor on April 22, 2011, 03:20:59 pm

I'd definitely use a belt though in these kind of situations, way too much weight for the back's health.

my motto is, if you need a belt, you shouldn't be lifting it..

Mine's too, but you're not actually "lifting". No need for extra danger.

what?

I use to do that with the rack I had before I got a squat cage, using 2x my body weight, but I'd go back up when I put it back on the rack, like doing a quarter squat. I got up to 255lbs 6x. 

nice!

I'd definitely use a belt though in these kind of situations, way too much weight for the back's health.

my motto is, if you need a belt, you shouldn't be lifting it..

uploading an example "unracking msem" vid, using "unracking pin minus 1".. hit 475 off pin minus 2 in second session, was amazed.. pin minus 3 is starting to get close to my half squat depth, i'd imagine pin - 6 or so would be my half squat depth.. crazy if i can keep working my way down hitting 475.. would be epic



04/21/2011

bw = 153
soreness = calves alot
aches/injuries = none, AFTER FIRST SESSION OF LTMP SINGLES: low left back very slightly - erector bugging, felt better after second session hehe
diet = protein/water-drink + coconut-water, popcorn chicken + half bag chips + coconut water drink, LTMP-SINGLES{jump rope supersetted with unracking=4x200,3x100, unracking=pin-minus-1=475x7MSEM}, big chicken tenders + 2 coconut water + half bag chips, big dog walk, LTMP-SINGLES{jump rope supersetted with unracking=7x100, unracking pin MINUS 2=worked up to 475x1}, coconut water + 2*protein/water-drink, 2*huge-gatorade-drink + 3 eggs + TONS of egg whites
fatigue = high

felt so strong on unracking..

calves so damn sore heh..

moving the unracking pin down another notch tomorrow, so i'll be using unracking-pin-minus-2.
^^^ SCRATCH THAT, did it in session too, still hit 475, wtf.. moving it down to unracking-pin-minus-3... that is getting close to my pin 6 half squat depth daaaaayum.




last meal was pretty big.. hydrating bigtime for tomorrow, i'd like to dunk pretty hard, dno how my legs will feell.. if they feel like they did today, should be flying.. only problem with today was my calves.. so really no calve work tonight to try and get my calves to stop aching.. i might be 153-154 tomorrow but all of the stim from those 475's should have me going apeshit.. if not friday, definitely saturday.. so we'll see tomorrow, probably going indoor

peace!




edit: wanted to get in some hardcore stretching after my final meal but didnt, sucks..

from last night:

BW = 169.9
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = moderate
DIET = good

RVJ session

-warm up

-jump x a bunch x 20-25 minutes
i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.

god dammit