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Quote from: adarqui on March 28, 2011, 02:38:03 pm

do these reps look amazingly easy in terms of bar speed and how i'm just handling the weight? lightest 225 ever felt to me..

<iframe title="YouTube video player" width="640" height="390" src="http://www.youtube.com/embed/B-_u2Cyk_N4" frameborder="0" allowfullscreen></iframe>

looks way too easy man. 225x50 will be achieved very soon I think. Youre strength lately is crazy. Youre making 225 look like 135  any idea as to when you wanna reach 225x50?

thanks alot man, not sure when 225 x 50 will fall.. i think once i get 315 x 20 then i'll have the capacity for 225 x 50.. even though those reps looked ez, i need them to look even easier.. if i'm not into it mentally i'm screwed, even 135 x 30 is hard as hell when i'm not focused hah..

so no idea, it's been something i've wanted to do for a long time.. 50 is a retarded number, i don't even know why i want to hit 225 x 50, i think it just sounds badass.. but when i can hit 225 x 50, it'll mean my erectors/legs/core/everything will just be so strong/conditioned, so it's something i definitely want to achieve, just to see how my body feels with that kind of strength + conditioning.

pc man!

have you tested 1 rm lately?

nope, might test it tonight but not sure. it will be after dunking so, not sure, i'll prolly work up to a heavy single though after so, if im feeling good ill go for it.

i should have 405 x 1 power from pin 6 now..

Quote from: adarqui on March 28, 2011, 05:05:18 pm

Quote from: Rip on March 28, 2011, 03:02:50 pm

Quote from: adarqui on March 28, 2011, 02:34:46 pm

ya it is definitely good for vertical, the legs are a little different than the rest of the body in that there is just so much leg mass that needs to be recruited.. high rep squatting recruits more mu's than < 10 rep squatting, for example, just standing with the bar that long (while squatting) will murder the quads, so as you're fatiguing the hamstrings/glutes/quads while you squat, quads are also being maximally fatigued extra just from being under tension that long (holding at the top to hit the next rep etc).. the feeling after a 10RM and a 20 rep breathing squat is WAAAAAAAAAY different.. 20 rep breathing squat is extreme jello, mostly due to quads being completely fatigued.. so in a 20 rep breather, you get everything maixmally fatigued, hams/glutes/quads, this leads to quicker adaptations for strength/mass/etc. bar speed is good on 20 reppers (and anything from 10-12RM), so that's also a bonus.

so ya regardless, if 20 reppers make you stronger relative to bodyweight, then they improve vert.. they definitely aren't an endurance lift imo, i get stronger very fast when i incorporate 20 reppers.

peace

But wouldn't the high rep squatting have negative effects on the nervous system and also the tendons? Although you are getting a lot stronger, you're nervous system is getting murdered thus leading to over training.

no, why would it have a negative effect on the nervous system if i do multiple 20's per day and then jump higher the next day? etc?

forget everything you've read regarding high rep lifting and the nervous system, it's bullshit.

the only valid issue you brought up is, "overtraining", but i lift 3-4x/day for ~3 weeks now and i'm not overtrained.. the only reason i've even accumulated some fatigue is because of my lack of sleep problem, which isn't related to lifting in the least.

read the LTMP thread, it'll explain why the nervous system isn't an issue.. high rep squatting recruits ALL MOTOR UNITS, those that would lie dormant every day had you not recruited them, without the fatigue of higher intensity lifting, high rep lifting is a submax way to recruit those MU's and cause adaptations for using them/hypertrophying them.

again, is 100m sprinting going to cause negative adaptations for the CNS? it's 3-4 seconds over the ATP-PC energy system limit, and a high level of lactic acid is accumulated.. same goes for 200m or even 400m? as long as you get in maximally explosive work, those distances aren't going to cause any negative effect on the cns, in fact they do the opposite.. if one was going to stay entirely in the explosive realm, they'd have to stay 60m or less (6-7 seconds or less), never accumulating any significant amount of lactic acid during any effort, etc.. that would result in very shitty gains, but that would feed the "explosive theorists" and make them think what they are doing is correct for becoming maximally explosive.. they would also probably avoid heavy lifting since that is "slow" and causes adaptations of the IIa fibers and not the IIx fibers.. you see where i'm going with this.. the science freaks totally fubar their training by overanalyzing.

one of verkhoshansky's MAXIMAL STRENGTH methods, is mutliple sets of 10's.. that method would be an issue if it didn't result in strength/power gains, but it isn't an issue, it's fine for strength, power, and hypertropy/tendon adaptations.

pC

While this is all true, there is a flipside to this quantity over quality approach.
If we're talking long term health, I'd say this variant is at a slight disadvantage comparing it to repping 5 times (max) explosively and controlled.
I'm pretty sure at the end of your set, since all of your muscles are burned, you'll compensate quite a bit by using the tendons a lot more for stability and will be using muscles you don't want to be using (ie. the lower back) too much.

nah, tendons won't be used for "stability", it's still an effort stabilized by the muscles, and i'm not doing anything torsional so it's not a big strain on the ligaments..

if that were an issue, 400m runners would have major "tendon issues" etc.. fatiguing the muscles has nothing to do with the tendons, once your muscles are dead, you won't be able to do any more reps.. it's not like a "plyo" exercises where you can keep forcing reps after fatigue, that would hit the tendons alot harder because the muscles stay stiff and the tendons act as springs.. not the same with lifting soo..

You can imagine, in the long run, this could cause some damage.

I personally wouldn't suggest Full squatting for max reps because of this reason, as example I'm pretty damn sure an athlete won't be able to make a decent, controlled descent at rep 25, he'll probably just plunge right in there and muscle his way up, using a lot of lower back to make up for the other muscles that have failed him at this point.

well no one is saying to lift with bad form, you go to technical failure, not complete and utter failure..

For limited ROM lifts this technique seems highly beneficial though.

Thoughts?

yup i promote this with half squat, not full squat.. people are fine trying full squat but i'd advise against it and utilize half squatting instead, high frequency heavy deep knee bends increases risk of some joint/meniscus related issues of the knee.

sure there is a risk with any high frequency protocol but going DEEP every session would be alot more fatiguing structurally.


pC!

But adarq so far hasn't experienced anythin yet, mayb we'll see how he feels as a gauge teeheehee.

After a higher  vol squat day for me ytd, my lower back is reminding me abt it now. And Im on my way to hit the upper body now as I type this out on the train journey there lol.

Dunno abt training effects, but I personally dun really like to do high rep sets.

gotta keep form tight, no reason the low back should ever be getting sore from high rep squatting, mine doesn't.. the only time it gets sore is if i have a bad rep and use too much low back.

pC

there is a defrancos article about starting the session with a 50 rep squat and waffles

http://www.defrancostraining.com/articles/38-articles/53-top-15-exercises-for-higher-vertical-jumps.html

http://www.defrancostraining.com/articles/38-articles/54-dirty-tricks-for-higher-vertical-jumps.html

ya i don't like 50 rep rhythm squats.. way different than what i'm doing.. i hate that exercise, very dangerous imo

cool about the waffles tho

Quote from: Guga on March 29, 2011, 12:16:58 pm

there is a defrancos article about starting the session with a 50 rep squat and waffles

http://www.defrancostraining.com/articles/38-articles/53-top-15-exercises-for-higher-vertical-jumps.html

http://www.defrancostraining.com/articles/38-articles/54-dirty-tricks-for-higher-vertical-jumps.html

A comment from there:

Quote

Joe makes this comment

Saturday, 14 August 2010
All I can say is do the Jump Manual!!!

lol

Quote from: adarqui on March 28, 2011, 02:38:03 pm

do these reps look amazingly easy in terms of bar speed and how i'm just handling the weight? lightest 225 ever felt to me..

adarqui, What is the reason for placing your heels on two plates while you squat?.

my waffles make my heel sink, the forefoot is 'elevated', to keep you on more of your mid/forefoot when sprinting etc.. so, the plates under heels help to give me just a bit more lift in the heel, kind of evens it out.. if i squat without plates, in waffles, my low back gets hammered because of how far i sit back, i hate it.. doesn't feel good at all.. plates under heels allows me to shift to quad easier, btu i still get glute/ham.

pC

30 kg hang powersnatches:

<a href="http://www.youtube.com/watch?v=6VLzJFxz_o8" target="_blank">http://www.youtube.com/watch?v=6VLzJFxz_o8</a>

keep those elbows locked out when you dip down with the bar mang!

Flip 110x5 squats:

<a href="http://www.youtube.com/watch?v=QKZ1iCi5zHA" target="_blank">http://www.youtube.com/watch?v=QKZ1iCi5zHA</a>

damn nice! flip's squats looked good

will reply tomorrow and update apt (advanced progress tracker).. need to get to sleep immediately tho

03/28/2011

bw = 154
soreness = calves/right hamstring
aches/injuries = left & right it bands feel really tight, left one is a problem though, left groin slightly
fatigue = low
diet = gatorade + 3 eggs + tons of egg whites, LTMP-VOLUME{155x8,245x1,275x1,295x1,315x1,315x10} + 2 mile dog walk + run, 2*protein/water-drink, thick pb sandwich + 3 bananas + diluted-gatorade, long walk with dog + sprints with dog + LTMP-VOLUME{short-accelsx10,20-max-effort-4-steps, pin-6-squat=135x8,225x1,275x1,295x1,315x5(very slow)}, 3 eggs + egg whites + 3 bananas + gatorade, LTMP-VOLUME{close-stance-pin-6-squat=very controlled + slow 135x10, 225 x 15}, protein/water-drink + banana, tons of IT bandfoam rolling

PR 315 x 10


peace! tomorrow is dunking hopefully.. got to fix my it bands though, especially left.. shit is real tight and my vmo isn't firing like it used too ever since that tweak a week back or whatever.

pc

how would a session like this on a monday with a workout of heavy lunges on say thursday work? do you think 1 LTMP session a week is enough if you focus on increasing the amount of reps every week? i recover from workouts extremely slow so im trying to plan my training for when AAU season is over now

nah, if you were going to do that, you'd want to just make that a normal session, not ltmp.. ltmp would be used WHENEVER throughout that week, could go VERY light, for example the 60% squatting for reps.. That's extremely light, it shouldn't cause any problems whatsoever with your other training, it should instead aid recovery and get you "more stimmed" for your real sessions.

so you could do a normal volume session on monday, that would make more sense.. 3-5 x 10 and a 20 repper for example (or do without the 20 repper etc).

one of the good things about high frequency training, it will improve your ability to recover from workouts.. if you got in more submax lifting sessions, your work capacity would improve.

peace!

What do you do to maintain the stretch/mobility after the post-workout period is over?

nothing, because it continues to exist afterwards.. you could stretch problem areas afterwards but i've found it's not needed at all with this style of training.

Reason I ask this is because of the idea of calf raises to failure.  Every time in my life I have attempted this I lose a significant portion of my calf mobility, sometimes for weeks.  Even if I stretch/etc. beforehand, it doesn't seem to matter once the workout is over, and post-workout stretching does not seem to remedy this.

well, if the frequency is high, it should help to alleviate that problem.. think of it as multiple sessions per day or at least 1x/day, you'd be stretching then strengthening, repeat.. so you'd keep reinforcing that improved resting length & cement those gains in with the tension exercises (calve raises).

pc

Quote from: adarqui on March 28, 2011, 02:34:46 pm

Quote from: Chris Hickson on March 28, 2011, 08:37:26 am

Do you think high rep squats 15+ are good for vertical? I kinda thought it may train too much endurance...hmmmm?

ya it is definitely good for vertical, the legs are a little different than the rest of the body in that there is just so much leg mass that needs to be recruited.. high rep squatting recruits more mu's than < 10 rep squatting, for example, just standing with the bar that long (while squatting) will murder the quads, so as you're fatiguing the hamstrings/glutes/quads while you squat, quads are also being maximally fatigued extra just from being under tension that long (holding at the top to hit the next rep etc).. the feeling after a 10RM and a 20 rep breathing squat is WAAAAAAAAAY different.. 20 rep breathing squat is extreme jello, mostly due to quads being completely fatigued.. so in a 20 rep breather, you get everything maixmally fatigued, hams/glutes/quads, this leads to quicker adaptations for strength/mass/etc. bar speed is good on 20 reppers (and anything from 10-12RM), so that's also a bonus.

so ya regardless, if 20 reppers make you stronger relative to bodyweight, then they improve vert.. they definitely aren't an endurance lift imo, i get stronger very fast when i incorporate 20 reppers.

peace

damn ok wesome, Looks like I will be repping out 365 tomarrow lol 

sick, be sure to shout out "high rep nation" & "breathing squat crew"

:F

do these reps look amazingly easy in terms of bar speed and how i'm just handling the weight? lightest 225 ever felt to me..

Do you think high rep squats 15+ are good for vertical? I kinda thought it may train too much endurance...hmmmm?

ya it is definitely good for vertical, the legs are a little different than the rest of the body in that there is just so much leg mass that needs to be recruited.. high rep squatting recruits more mu's than < 10 rep squatting, for example, just standing with the bar that long (while squatting) will murder the quads, so as you're fatiguing the hamstrings/glutes/quads while you squat, quads are also being maximally fatigued extra just from being under tension that long (holding at the top to hit the next rep etc).. the feeling after a 10RM and a 20 rep breathing squat is WAAAAAAAAAY different.. 20 rep breathing squat is extreme jello, mostly due to quads being completely fatigued.. so in a 20 rep breather, you get everything maixmally fatigued, hams/glutes/quads, this leads to quicker adaptations for strength/mass/etc. bar speed is good on 20 reppers (and anything from 10-12RM), so that's also a bonus.

so ya regardless, if 20 reppers make you stronger relative to bodyweight, then they improve vert.. they definitely aren't an endurance lift imo, i get stronger very fast when i incorporate 20 reppers.

peace