16156
Basketball / Re: Derrick Rose needs his own thread
« on: April 12, 2011, 11:53:50 pm »
:F
<a href="http://www.youtube.com/watch?v=RfpYHfQTYog" target="_blank">http://www.youtube.com/watch?v=RfpYHfQTYog</a>
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16157
Pics, Videos, & Links / Re: Romanian Dunk Contest
« on: April 12, 2011, 11:26:41 pm »
who is darby? he has insane hops
that last round is hilarious for forte.. don't wanna spoil his last dunk attempt for anyone, ahhhhhhhhhhahaha.
that last round is hilarious for forte.. don't wanna spoil his last dunk attempt for anyone, ahhhhhhhhhhahaha.
16158
Strength, Power, Reactivity, & Speed Discussion / Re: I heart my trap bar
« on: April 12, 2011, 10:55:59 pm »I bought a trap bar about 3 months ago. I spent a month before that agonising about whether it was a good idea, reading every forum post about trap bars I could etc. There's no gyms anywhere near me that have one so I couldn't try before buying.
At first I didn't like it much. Used it once and put it in the corner to collect dust. More recently though I've grown to really like it...... because;
* I can do a heap of concentric only lifting with it after squats or front squats. I use it every session now to beef out volume without trashing my nervous system
* I can do concentric only lifts without learning oly lifts or having a platform and bumpers (I'm learning them... just slow)
* I can get into a pretty upright position by pushing knees out, ass down and get decent leg volume after my back is stuffed from squats
* I can flip the bar over and get more ROM, just above paralell squat depth
* I can just drop the thing on grass
* I can also use it for more hip dominant pulls by standing back in the diamond a bit
* Its good for shrugs etc as well
* I have a few complete novices who come to use my home gym and even they can do compounds on it
I won't ever use it as my primary lift.... but its the best secondary out there for me
That is all
nice, ya i love trap bar.. they have one at the 24 hour fitness, been meaning to hit a few sets on it.
16159
Bios / Re: Animals
« on: April 12, 2011, 11:12:56 am »http://whoknew.news.yahoo.com/?nc&vid=24798487
We all have been training for the wrong thing:( Watch vid till the end)))
hah nice vid.. knew the human thing was coming, for distance, but that bird flying 7,500 miles non stop is pretty insane.
16160
Pics, Videos, & Links / Re: The Motivational Thread
« on: April 12, 2011, 11:02:45 am »http://theverticalsummit.com/viewtopic.php?t=272
too bad i used some gay ass double arm reach for the beginning of that log.. 94" double in bball shoes, 96" in bball shoes.
16161
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: April 12, 2011, 09:50:48 am »The thing is i used to do what you are saying in the past but my knees would hurt after so that's why i've been doing hip dominant squats... Since i've been doing them like this and focusing on hip drive both in normal "full" squats and in half squats i didn't have any problem with my knees...
alright nice then keep doing it that way.
16162
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: April 12, 2011, 09:42:06 am »<a href="http://www.youtube.com/watch?v=e9Q-sCb79vM" target="_blank">http://www.youtube.com/watch?v=e9Q-sCb79vM</a>
Again150kg(330lbs)*8 reps (Didn't do the 20*100kg because of this)
very nice
from a form standpoint, i personally would focus on sitting back LESS, and instead breaking at the knee/hip simultaneously allowing for more forward knee movement.. if you notice, your body wants to do that as you go down.. you're sitting back then you can see your body is trying to jut forward a bit and you're trying to stop it.. what i found with half squatting, is if i allow myself to sit right down instead of back, and allow knees to go forward a little more, it feels much stronger and my knees feel even better squatting that way.. it's kind of your body saying "i want to use my quads more" but you're fighting it..
just my 2 cents.. if you try it, just try it with lighter weights, you should feel the difference immediately.. i learned to give in to what my body WANTS to do instead of fighting it with the dogma s&c preaches, makes a big diff.. for example, say you're gassing on squat, what happens, knees usually shift forward even more to complete reps, right? body is saying "USE THE DAMN QUADS ITLL HELP" and in the face of fatigue we give in to complete a rep we'd normally miss.. if we give in from the start, the movement is much much stronger.
pC
16163
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 12, 2011, 04:08:03 am »
trying to sleep 2-3 hours early.. great day of squatting.. legs feel awesome.. hopefully tomorrow i feel even better, land some crazy dunks.
04/11/2011
bw = 155
soreness = calves
aches/injuries = not much waking up
fatigue = high
diet = protein/gatorade-drink, LTMP-VOLUME{pin-6-close-squat=135x8,225x1,275x1,295x1,295x12, ng-pullups=15, calve-raises=135x5,225x5,245x10}, 3 eggs + tons of egg whites + 2 cheese + alot of almonds, 2 sausages + wheat bread, LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x20, calve-raises=135x5,225x5,245x10}, 2*protein/water-drink + gatora
de-drink, 3 eggs + tons of egg whites + tons of PB + gatorade
9 hours sleep
LTMP-SESSIONS:
- LTMP-VOLUME{pin-6-close-squat=135x8,225x1,275x1,295x1,295x12, ng-pullups=15, calve-raises=135x5,225x5,245x10},
- LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x20, calve-raises=135x5,225x5,245x10}
295 x 12 is a definite close stance Pr.. and 275 x 20 would be a "PR" for a second session set.. never have i hit 20 that heavy on a second session..
that 275 x 20 was a war.. i was tired after rep 9, but was determined to get 20 so i went like, 9 + 2 + 2 + 1 + 1 + 1 + 1 + 1 + +1 + 1 ahah.. toast.. legs felt bionic after.
solid set.
pC
04/11/2011
bw = 155
soreness = calves
aches/injuries = not much waking up
fatigue = high
diet = protein/gatorade-drink, LTMP-VOLUME{pin-6-close-squat=135x8,225x1,275x1,295x1,295x12, ng-pullups=15, calve-raises=135x5,225x5,245x10}, 3 eggs + tons of egg whites + 2 cheese + alot of almonds, 2 sausages + wheat bread, LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x20, calve-raises=135x5,225x5,245x10}, 2*protein/water-drink + gatora
de-drink, 3 eggs + tons of egg whites + tons of PB + gatorade
9 hours sleep
LTMP-SESSIONS:
- LTMP-VOLUME{pin-6-close-squat=135x8,225x1,275x1,295x1,295x12, ng-pullups=15, calve-raises=135x5,225x5,245x10},
- LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x20, calve-raises=135x5,225x5,245x10}
295 x 12 is a definite close stance Pr.. and 275 x 20 would be a "PR" for a second session set.. never have i hit 20 that heavy on a second session..
that 275 x 20 was a war.. i was tired after rep 9, but was determined to get 20 so i went like, 9 + 2 + 2 + 1 + 1 + 1 + 1 + 1 + +1 + 1 ahah.. toast.. legs felt bionic after.
solid set.
pC
16164
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 12, 2011, 04:04:16 am »"Who said white men can't jump?"
boumpboumpboump..batta boump? boump boump..boumpboumpboump...boump!
lmao, know where that song is from? so far no one has mentioned it :F
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man... you are killing it!
hard work! great job man!
appreciate it bj, thanks alot!
Enjoying the progress you're making.
I had a question though, you're saying that high rep squatting (10-20+) is used for hypertrophy/strength gains. Does this concept only apply to squats?
well, squats seem to be the safest exercise to utilize with high rep heavy lifting.. you could also high rep pullups by dead hanging, but form suffers.. hard to do it with bench, breathing while holding at the top will only get you so much.. so the heavy high rep lifting thing is pretty much best done with lower body lifts, otherwise you could use rest/pause training for upper (check lance's blog).
other than squat, you could use RDL, calve raise, deadlift (trap bar/regular) etc.. check the high rep nation thread on that, initial post, i go into the exercises.. form is #1, so, whatever you do, you have to make sure you're holding form in the face of fatigue.
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Another thing, you said high rep squatting can skyrocket your 1 rep max. Does this have to be done WITH maximal weight/low rep training? Or can heavy (but lighter) weight high repping (10-20+) alone boost your 1RM/relative strength?
Thanks.
nah it can actually be done without heavy/low rep training imo.. thing is, your 1RM TESTING will be better if you get in some heavy singles/low rep work at a decent frequency, say 1x/week.. but surely 10-20 rep training can boost 1RM in and of itself.. check this maximal strength/hypertrophy variant as stated by Verkhoshansky:
http://www.adarq.org/forum/performance-training-blog/verkhoshansky-notes-methods-ideology-gems-forum-responses/#MethodSRV1
so, you can achieve max strength/hypertrophy gains with that protocol alone.. how well you utilize those gains in max strength can be improved by actually getting in some heavy low rep work, but the capability for those numbers are there already..
think about 20 rep squats, you're basically hitting 20 reps with something you can do ~12 times or so.. that's a 12RM plus resting between reps to finish the 20.. that's a max strength/hypertrophy variant + 8 extra reps under fatigue, tapping into every mu possible..
very potent stimulus for improving max strength/hypertrophy ^^^
so ya, you can utilize 10-20's completely by itself and max strength improvements will occur.. you can make sure you're utilizing all of those gains to the best of your ability by getting in some lower rep training at a decent frequency.. but bottom line, if you improve your continuous 10 rep max from say, 275 x 10 to 315 x 10, that's a huge gain in max strength...... hugggggggeeeee.
hope that helped
peace
16165
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: April 12, 2011, 03:44:18 am »
pretty solid 295 x 12 PR close stance....
http://www.youtube.com/watch?v=bO2PQ8PpHOw
also hit 275 x 20 second session, was tired after rep 9, grinded it out until 20.
http://www.youtube.com/watch?v=bO2PQ8PpHOw
also hit 275 x 20 second session, was tired after rep 9, grinded it out until 20.
16166
Pics, Videos, & Links / Re: The Motivational Thread
« on: April 12, 2011, 03:37:23 am »
kind of inspirational, kind of sad (that it was possible)
<a href="http://www.youtube.com/watch?v=BG5nLIRvxhQ" target="_blank">http://www.youtube.com/watch?v=BG5nLIRvxhQ</a>
16167
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 11, 2011, 11:07:02 pm »Dunks look easy mang. That first/last dunk was nasty and as always I like your twohanders.
thanks man.. ya i love that first dunk so much.. i keep watching it.. love how nice i got up off a short run.
lefty at 1:10 is nasty.. i just put it in finally, seems like it'll never drop.. no use in cutting it out every time right before i slam it heh.. ok it'll drop soon whatever
<iframe title="YouTube video player" width="640" height="390" src="http://www.youtube.com/embed/FMQo64DzV70" frameborder="0" allowfullscreen></iframe>
''Who said white man can't jump'' LMAO was that random or was it fixed for the vid's sake? Regardless, sick!
haha i'd never make anyone say that.. i kind of hate that cliche ass slogan :F plenty of white people that can sky, and it's always been that way.. none of those guys know anything about stefan holm for example :F
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He has no clue how much work you put in.
ya that's for sure.. nobody does.. they just see the product at that moment.. got to keep getting higher.
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Quotewell im trying to get into it, i've definitely been jumping alot more often lately, and even using back 2 back dunk days which i never do.. working on tricks and going submax really helps with that.. if i don't eat right im screwed though with that, in terms of getting good jumps in on back 2 back days.
i tweaked my ham tendon slightly last night foam rolling, of all things.. rolling my left ITB i felt it pull a little.. its bugging me right now, if it feels good tomorrow though i would like to dunk again.. i'd like to dunk every day if possible to be honest.. dunk every day + high rep every day.. just have to auto-regulate my training properly.. if i feel like crap, just go light.. if i feel epic, go all out.. basically if i feel anything less than epic/great, then i should be going submax..
but ya funny you bring it up, im basically high-freq'n my jumps now.. i'd never jump multiple times a day though like im doing with squatting.. takes too much out of me.. a heavy 20 repper has me feeling dead, but nothing like how i feel after a dunk session.. dunk sessions are much worse, everything is fatigued and shit aches.. hah
pC
Haha, I'm beginning to see a pattern here, most ppl really improve when actually practicing jump often. So maybe Raptor was right before, jumping daily with low volume...
well, daily definitely isn't going to be possible with me.. even though I "want" too.. for example, i wanted to dunk again today, back to back, but when i woke up, even though i felt strong, my calves were just too achy.. i'll probably be able to jump great tomorrow, but you just have to roll with it, if you force those jump sessions it can lead to alot of fatigue/damage, jumping is way more intense than lifting etc.
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We might be on our way to shattering a lot of training conceptions. Have you ever realized that your squatting strangely ressembles what Joe Defranco recommended in the past for the jumpers. What he called 50 rep rythym squats? Ppl bashed that type of training, still, when he used it on his athletes they all improved tremendously.
ya this site has already shattered a ton of misconceptions.. high rep heavy lifting will probably be the best thing to come out of this site no joke.. once more people start utilizing it, you'll see even more PR's (jumping and lifting).
ya the only problem i have with 50 rep rhythm squats is how "bouncy" they are with how much load you bare.. it's just too heavy to hit rhythmically imo.. that is going to target tendon alot more than what i'm doing, which is fine but, more risky imo.. and more risky for the vertebral column.. i like to keep it much more controlled to target muscle primarily, then allow my dynamic/explosive movements to hit the tendons how they will.
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AREG or biofeedback IS going to be the best way to progress in the future. My guess is, jump whenever you feel like it, don't when you don't. Squat whenever you feel like it. Don't when you don't. Defranco used to say that high rep squat helped build ''elasticity''. I wonder if that's similar to lactic acid helping with tendon stiffness. So maybe training in another energy system creates different changes on the structural level (tendons) that are beneficial to dynamic activities vs. regular low-rep training.
Interesting to say the least.
yup, everything you said basically.. only problem i have is "don't squat when you don't feel like it".. even if i'm tired, im forcing myself to get my sessions in.. surprisingly alot of them turn out to be very good..
high lactic acid environments are great for tendon adaptations, so ya, this high rep lifting, even though it's primarily focused on muscular strength/hypertrophy, is still going to result in plenty of positive adaptations to the tendons & fascia.
high rep heavy lifting is sort of like rest-pause but, you actively rest with the bar on your shoulders etc, and the rest is much shorter.. very effective way to grow/gain strength.. when you hit EVERY MU under a load, your body will try and adapt.. next step, hit every mu under a slightly heavier load, and so on, keep repeating.. the cool thing about 20's is, you can improve your 1RM pretty hardcore without ever going under 10 reps imo.. you can hit 10-20 reps and just have that 1RM skyrocket... for example, my main focus right now is 295 x 20, and then 315 x 20.. so i have to keep hitting 10-12 reps on 315 while trying to push my 295 to 15 and then finally 20 reps etc.. then i move focus to trying to hit 315 for 20, hitting 325 for 10 while pushing 315 to 15 then 20 etc..
it's a very simple "cycle" for improvement.. it's just balls to the F'n wall and don't leave anything in the tank.. and then surprisingly you feel epic-good the next day hahaha.
peace man!
''Who said white man can't jump''
Nothing else to say
:F
i'd like to become one of the highest jumping people on the planet and create a new slogan:
"Who said naturally gifted elite athletes won't get murked by avg joe's with extreme work ethic"..
or something
lmao
youre getting up great man. im going to freak out when I see you hit 225x50. thats go to be an incredible accomplishment at your body weight. btw those nike elite socks are the best socks ive ever worn
thanks alot man!!!
ya i'm going to hit 225 x 50 once i get 315 x 20.. i'd like to hit 225 x 50 even more impressively than i hit it last time.. far more impressively.. make it look completely feather weight.
ya those socks are amazing.. i double/triple sock.. 2 pair of high socks then those nike socks, makes my feet feel amazing.. !!
peace man
16168
Strength, Power, Reactivity, & Speed Discussion / Re: Calfs
« on: April 11, 2011, 09:52:25 pm »What is the difference between having your toes elevated on a box as opposed to just having the feet on the ground in plantar-flexion phase?.
More ROM. With your toes elevated, the starting point of the rep can begin in dorsiflexion as opposed to a neutral position (defined here as soles of feet being parallel to the floor) if you don't have them elevated.
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Btw, did calf raises today for the first time in 2 years. WOWWW I miss them! With my toes elevated, of course
nice, expect more vert gains than training without implementing them :F
16169
Strength, Power, Reactivity, & Speed Discussion / Re: BOX JUMPS ARE STUPID - STOP BRAGGING AND DO A REAL VERT, BITCHES
« on: April 11, 2011, 07:32:05 pm »
derp
<a href="http://www.youtube.com/watch?v=-QShI3xZxUg" target="_blank">http://www.youtube.com/watch?v=-QShI3xZxUg</a>
16170
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 11, 2011, 06:45:31 am »
if you wanna see some dunk shit, pics on previous page, video above somewhere
04/10/2011
bw = 155
soreness = calves a little
aches/injuries = lower back tired a little, old ham tendon injury a little (from foam rolling, it seized up rolling ITB), PF slightly in left fit after stretching calves b
arefooted on pvc
fatigue = moderate
diet = gatorade-drink + protein/water-drink, dunking + gatorade/protein-drink, protein/water-drink, gatorade-drink + PB, gatorade + 3 eggs + tons of egg whites + protatoes
/onions + some almonds + 2 slices of bread, LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x15, calve-raises=135x5,225x20, pullup-dead-hangs=a few}, 2*protein/water-drink +
duluted-gatorade-drink, LTMP-VOLUME{pin-6-CLOSE-STANCE-SQUAT=135x8,225x1,275x1,295x9}, 3 eggs + tons of egg whites + gatorade-drink + 2 cheese,
8 hours sleep
the close stance 295 x 9 is a PR, whoop.. hit 9 reps in a row too no stopping, then failed 10th rep, was about to grind it but just let it go.
LTMP-SESSIONS:
- LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x15, calve-raises=135x5,225x20, pullup-dead-hangs=a few}
- LTMP-VOLUME{pin-6-CLOSE-STANCE-SQUAT=135x8,225x1,275x1,295x9}
really long static stretching before each LTMP session.. i did it like this yesterday too, woke up feeling so springy.. hopefully tomorrow is the same... loosened up my erectors good, back was fatigueing way too much tonight, still some fatigue from 225 x 45 i think.. anyway loosened em up good, feels much better.. rect-fem stretch/hamstring stretches im getting crazy rom now.. stretching calves real nice too.
peace!
04/10/2011
bw = 155
soreness = calves a little
aches/injuries = lower back tired a little, old ham tendon injury a little (from foam rolling, it seized up rolling ITB), PF slightly in left fit after stretching calves b
arefooted on pvc
fatigue = moderate
diet = gatorade-drink + protein/water-drink, dunking + gatorade/protein-drink, protein/water-drink, gatorade-drink + PB, gatorade + 3 eggs + tons of egg whites + protatoes
/onions + some almonds + 2 slices of bread, LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x15, calve-raises=135x5,225x20, pullup-dead-hangs=a few}, 2*protein/water-drink +
duluted-gatorade-drink, LTMP-VOLUME{pin-6-CLOSE-STANCE-SQUAT=135x8,225x1,275x1,295x9}, 3 eggs + tons of egg whites + gatorade-drink + 2 cheese,
8 hours sleep
the close stance 295 x 9 is a PR, whoop.. hit 9 reps in a row too no stopping, then failed 10th rep, was about to grind it but just let it go.
LTMP-SESSIONS:
- LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x15, calve-raises=135x5,225x20, pullup-dead-hangs=a few}
- LTMP-VOLUME{pin-6-CLOSE-STANCE-SQUAT=135x8,225x1,275x1,295x9}
really long static stretching before each LTMP session.. i did it like this yesterday too, woke up feeling so springy.. hopefully tomorrow is the same... loosened up my erectors good, back was fatigueing way too much tonight, still some fatigue from 225 x 45 i think.. anyway loosened em up good, feels much better.. rect-fem stretch/hamstring stretches im getting crazy rom now.. stretching calves real nice too.
peace!