- wanted to ramp up to more weight as usual on rea, but this senior dude came over and told me it wasnt good. didnt know how to explain myself, but felt had to be nice, so stopped.
- while i was squatting, he told me i wasnt squeezing my butt/glutes at the top, therefore not working the hips. i told him i thought that was for deadlifts, and thought to myself that hip movement was primarily at the bottom of the squat.
he tried to demo with my weight, which was abt 70kg. failed at bottom on 2nd rep, fell back, thank god the safety was there. held on with one hand on the safety, and went back up with it. hope the dude's alright.
LMAO!@$!@%$!@%!@$!@%!@
typical 'advise giving armchair theorist'.. hope he's ok but i've seen that type of person many times over the years, they usually are very weak yet love telling everyoen they are "doing it wrong".
i don't squeeze my glutes at the top of the squat, it happens naturally, but i don't "oversqueeze them" causing some posterior tilt etc, that'd be dangerous.
Quote
- really fast workout. left work late, had only an hour or so. other than a fast prehab, not much warmup, dived straight into workout. finished in less than an hour. fastest workout ever.
Oh yeah, absolutely. What I was aiming at was the fact that "to dunk" he doesn't need to strength train. So he pretty much dunks all day long because he can do it naturally.
But of course, if he were to think "man, I need to get higher than this" then the same rules pretty much apply for him as for anybody else.
yup, sorry, misunderstood your initial comment.
ya it pisses me off that these guys like t-dub/YH etc are 'content'... so much potential naturally, i'd love to see them push their limits to the extreme.
You know, I was thinking: if you bend at the knee a lot, like you do adarqui, you take a lot of hamstring AND calf tension out of your legs, at least in the amortization phase. Hamstrings because the knees go forward and calves because the calves (gastrocs) are active when the knee is extended. When the knee is flexed, the soleus is actually doing job. The gastrocs probably exert power in the end (at the triple extension finish basically) when the knee is straight.
Now obviously the calves also amortizate your way towards the half squat position where the soleus si more active, so yeah, they still do jobs at both ends of the amortization phase.
The point was that I think the soleus is more important to deeper jumpers than those who jump with less knee bend, if that's important at all. Less knee bend means more tension in the hamstrings as well, so you need more hamstring strength in a one-leg jump.
it's possible, i know for a fact i really "stress the calfs" when doing my half squats (knees shifting forward) and during my plants for my RVJ's.. it seems mostly like gastroc though, I do know very well how soleus soreness feels because of my long 'endurance training history' , it feels much different..
eddie is a good example of weak hamstrings and an insane SLRVJ.. i'm a good example of weak hamstrings and considerable DLRVJ progress.. hamstrings just aren't that important for vertical displacement i don't care what anyone says.. sure you want them to get strong just like everything else, but to focus on them exclusively is pointless imo..
eddie couldn't even come close to lowering himself on the GHR machine or PMGHR machine, his hamstrings would give out and cramp.. yet he's jumping legit 42.5" on vertec SLRVJ and higher outdoors with full runup.. one thing that was extremely strong, for him, was his glutes, quads, and calfs..... calfs especially.. he could half squat well over 2xBW and calf raise 225 x 20 like it was nothing.. I can't even do that.
this is the current adarq.org motto, the idea is simple:
transform the s&c industry and athletes everywhere through legit transformations, for example, {below average/average/good}-natural ability to ELITE-LEVEL-ABILITY.
that is pretty much my main goal with this site.. it may sound like a "fantasy", but it's not, i know exactly what *I* have to do in order to achieve elite level athleticism, and it's definitely not impossible, in fact, it's staring me right in the face, it's not that far away.
A few but very important obstacles I need to overcome, in order to achieve elite level athleticism, is to get to 145 lb, shredded, with a 405+ pin 6/half squat while staying in shape/jumping.. the "protection" of modern society has turned me (us) into sub-human organisms, far from well versed with the fight or flight system.. too fat - too heavy, too content, too lazy, too submissive, reduced alpha.
so how far off am I ??? I'm 151-153 normally (154 today) with a 325 lb pin 6 half squat, putting me around 38-39" RVJ PEAK on a max jump... getting to 145 while maintaining strength would add at least 3 inches to my RVJ, so that puts me around 41-42".. being 145 while improving pin 6 half squat to 405+, well that has me at 47" RVJ, guaranteed. I don't know about you, but a legit 47" RVJ would have me in the elite category.
so what do you have to do to get to elite level? or do you not care?
I am not content with anything other than the most elite level of athleticism.. i'd love to go from "27 inch RVJ to 47 inch RVJ", but then when i achieve that, i'd want 50, 52, 55. etc... i know it sounds insane but that's my mindset.. got to hit 47 first.
all I know, is that 1000+ years from now, people will ask where it all started, and just like the Euphrates river, they will say "adarq.org". Who influences adarq.org? Verkhoshansky, Zatsiorsky, the animal kingdom. Yes I've actually learned more about s&c from the animal kingdom than I have from t-nation. It sounds mean, but i'd love to cause a severe economic depression in the s&c industry. I'd love to hit my head on the rim and then within 24 hours have severe job loss throughout the industry. My reason is this: the vast majority of coaches use ineffective means and train their athletes like they are pussies. One of the most important aspects of this "performance training" we do, is to get us closer to being more animal like, more predator like, not sissified cows grazing on pastures waiting to be ripped to shreds. When we are in the weight room, on the court, jumping, sprinting, etc, we need to become more in tune with our animalistic roots. If we aren't trying to improve our "alpha" every time we train, then we aren't putting forth that true effort, that true intensity.
If you have a mirror nearby, when you're squatting, just stare into your eyes between sets, look deep into your "soul" and see what the fuck is going on there.. then go apeshit on your next set.
"the hole" is a subforum within "the wasteland" category.. we can't expect much from it.. for what it's worth, i've been made fun of more than you (nightfly) in the hole
relax, it's all good fun.. just sift through the in-house name calling, there's some fun threads.. i like the veggie thread/shit that makesyou made thread/lopan thread/statue thread.. those pictures are funny.
1. improve squat (deep, half, pin, front, whatever) to 2.5-3.5xBW (the deeper you go, the closer you can be to "2.5x", the higher you go, the more you need to be 3-3.5x... sounds heavy dont it? STFU AND GET IT).
adarqui, Watching some of your youtube vids of you squatting, do you regard yourself as performing them heavy (2-3 seconds down and 2-3 seconds up?.... or explosively (1 second down and 1 second up)?.
well, i have to be careful of my lower back/hamstring tendon, so generally, i go moderate speed down (2-3sec) then i explode up during the transition until completion, as fast as possible.. which is pretty slow looking but i still go max speed.
i'm not capable of those 1 sec down 1 sec up heavy lifts, i'm just not 'fast twitch enough'.. i'm very slow naturally so, you can see it in my lifting.. but lately my speed has been improving a bit on the descent on my free-half squats so that's a good sign.. ideally i'd want to squat down fast up fast with heavy weight, but safety/health first soo..
Quote
For increasing jumping ability, what do you reckon is the best approach, heavy or explosive when squatting?.
it depends on the athlete, but, in general, most people need "heavy explosive", since most people are weak.. always "as explosive as possible" with heavy weights.. max acceleration is a must, the descent can be controlled, but the transition from ecc to con has to be explosive as possible, accelerating all the way through to the top.. that's how you improve explosive strength to a greater degree than just lifting slow.
Quote
people with great genetics can get away with stuff like that.. they are capable of alot more if they were motivated to do so.. if you can jump 50, you can put up a shitload on squat (half, deep, whatever is comfortable) relative to your bodyweight if you trained it.. it's impossible not to do so, the power is there.. the motivation/not being afraid under the bar mentality has to be there though too.
so those guys don't need to push themselves under the bar like most of us WEAKER individuals do.. weaker people need to improve to the ability of moving insane weight very fast, that's the only way we will approach elite level performance.. that combined with all of the other factors.. but we really need to get FREAKY strong.
so ya, i'm not on the lift lighter/more explosive boat, that's for sure.. if that style of lifting allows you to put up huge weights, then sure, but if it doesn't, it's a waste.
That doesn't make sense unless you're a genetic freak that already has high natural strength levels.
That's like saying "T-Dub doesn't squat, yet he jumps so high". Well yeah, of course he is, he's a guy with great structure for jumping and high natural strength levels, so he only invests time in jumping and gets better and better at that. He doesn't need to waste time training for strength.
that's where you & everyone is incorrect.. if t-dub strength trained properly, he'd be capable of alot more.. bottom line, he is able to push his limits naturally, great genetics, but he is capable of more.. the only way he would be able to achieve his absolute peak potential would be to utilize progressive resistance training and take advantage of stim concepts.
people who are "content" with their elite level athletic abilities don't achieve much more than what we see them do in high school... people with average/somewhat good athletic abilities can reach pretty close to elite level ability, because they aren't content.. if elite level athletes were ashamed of their jumping/sprinting ability, they would have more drive to use advanced s&c methods to push their limits to the peak.. this of course has it's risks, just like it has it's risks with us, but bottom line, if you're content, you're not reaching maximum potential.
put t-dub under a bar and hypertrophy his prime movers for jumping, increase his strength under the bar, take advantage of PAP/stim/more advanced reactive work, and we might see a 60 instead of a ~53..
lying down with legs nearly straigth up, for 15-20 minutes or so.. feels great, really helps you recover.. try it out at night, after lifting or on a day off.
;d
vid from yesterday, squats and some fatigued dunks.. nice two hander
2/23/2011
BW = 151 soreness = calfs aches/injuries = left ham tendon, right thigh bruise fatigue = extremely high diet = two mcdonalds snack wraps (chicken, steak) + 4 bananas + vit-C-drink + probiotic, 4 chocolates, greek salad + grilled chicken, 4 biscotti's, 4 bananas + some chocolates + gatorade/vit-C-drink, protein/gatorade/vit-C-drink + 8 chocolates
rest
feeling really strong right now at 6am, superhydrated, tons of food, glycogen will be filled up pretty good tomorrow...
plan to make a good dunk mix tomorrow, really hoping everything goes well.
Purpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible.
How-to: Copy, Paste & modify the template to suit your needs: Include this post at the end of each of your training journal posts by clicking "modify" on your previous post, copy and paste it into the current post, and then add the new data.
IMPORTANT REMINDERS - DO NOT squat without heels elevated, used to heels elevated, too much sitting back aggravates back injury - DO NOT deadlift aggravates back injury - DO NOT overstretch quads, aggravates ankle injury <-- happens every time, STOP IT - as of 1/15/2011, don't do 325 x 5, instead, hit MSEM singles at 325+, stay 305-315 x 5+ - cut out milk, water + protein shakes from now on, more vitamin C, at least 6 bananas per day, more chicken/eggs - utilize pin squats more, pin 6 work up then transition into pin 7
CURRENT GOALS 01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises
DIET 01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake 01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich 01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready + 2 bananas 01/14/2011: smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich 01/15/2011: protein shake, cheeseburger, protein shake, training + protein shake, protein shake, turkey & cheese sandwhich 01/16/2011: protein shake, greek salad (feta/olives/peppers/dressing/lettuce) with grilled chicken (epic), cheeseburger (ground beef) on multigrain bread, light-training, protein shake + banana 01/17/2011: protein shake + 2 teaspoon coffee, driving around looking for a court for 1.5 hours, cheeseburger on multigrain bread + banana, 7 mile walk, small protein shake, squatting, protein shake, turkey & cheese + banana + protein shake 01/18/2011: protein shake + banana, egg sandwhich with cheese + banana + protein shake, protein shake + 2 bananas, turkey & cheese sandwich 01/19/2011: protein shake + 2 teaspoon coffee, dunking + monster energy + protein shake, protein shake, cheeseburger, training + payday chocolate bar (stopped at CVS), protein shake, protein shake + turkey & cheese sandwich 01/20/2011: SICK: prot shake, cheeseburger, prot shake, prot shake + turkey & cheese 01/21/2011: SICK: chocolate covered almonds, philly cheesesteak + fries, 2 cookies, chocolate covered almonds.. tons of liquid, bad idea, mucous bigtime after that 01/22/2011: SICK: 3 bags of chocolate covered almonds, thats it 01/23/2011: SICK: 3 bananas, beef stew + 2 cookies, 3 bananas + some fig newtons + protein drink (no milk just protein) 01/24/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + a few fig newtons, walking + light sprinting, squatting, milkLESS protein shake + banana, milkLESS protein shake + turkey & cheese sandwhich + tea + gatorade drink 01/25/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + 2 bananas, cheeseburger + 2 bananas, milkLESS protein shake 01/26/2011: SICK: double chicken tariyaki stir fry, 1cupmilk protein shake + 1 banana, training, 1cupmilk protein shake + 1 banana, 1cupmilk protein shake + 1 banana 01/27/2011: SICK: 1cupMilk protein shake + 1 banana, 4 slices of pizza + 1cupMilk protein shake + 2 cookies, trainingA, milkLESS protein shake, trainingB, 1cup milk protein shake + cookie, glass of gatoraid, 1cupMilk protein shake 01/28/2011: chicken soup + 1cupMilk protein shake, 1cupMilk protein shake + cookie + banana, workout #1, 1cupmilk protein shake, workout #2, 1cupmilk protein, 1cupmilk protein shake + turkey and cheese sandwhich + 1 banana 01/29/2011: protein shake, 2 ibuprofen + gatorade, cheeseburger + almonds + 1 banana, 2 ibuprofen + gatorade + 2 bananas, protein shake + 2 bananas + 2 ibuprofen + gatorade 01/30/2011: gatorade + 2 ibuprofen + protein shake + 2 bananas, gatorade + 2 ibuprofen, greek salad + grilled chicken, 5 granola bars + 1 cookie, training, gatorade + 3 ibuprofen + 1 banana + protein shake, almonds 01/31/2011: gatorade + 2 ibuprofen + protein shake + 1 banana, gumbo soup (chunky) + almonds, gatorade + 2 ibuprofen, gatorade + 2 ibuprofen + protein shake + 3 bananas + turkey & cheese sandwich 02/03/2011: gatorade + 2 ibuprofen + protein shake, 2 spicy chicken sandwiches from wendy's & some fries, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwhich + gatorade + 2 ibuprofen 02/04/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread, bag of chocolate almonds, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwich + gatorade + small amount of trail mix (so good) 02/05/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread + banana + trail mix, training + protein shake, protein shake + gatorade + 2 ibuprofen, peanutbutter sandwich + banana 02/06/2011: protein shake + gatorade + 2 ibuprofen + chocolate almonds, philly cheesesteak + fries + 2 cookies, banana + gatorade + 2 ibuprofen + some chocolates 02/07/2011: protein shake + gatorade, chocolates + egg & cheese sandwhich + gatorade, training + protein shake, protein shake + gatorade, PB sandwhich + 2 bananas + protein shake + gatorade 02/08/2011: protein shake + gatorade, 2 slices pizza + reeces m&m's (whole bag) + green tea, training + protein shake, protein shake, gatorade + 2 bananas + 3 ibuprofen, gatorade + protein shake + 2 bananas 02/09/2011: SICK: water/protein drink + banana, walk + popcorn chicken (big size , multi vitamin + vitamin C drink + banana, vitamin C drink + banana + water/protein drink, training + vitamin C drink + water/protein drink, vitamin C drink + water/protein drink + 2 bananas + some peanuts, 2 bananas + pb burrito + 3 ibuprofen 02/10/2011: SICK: diet = protein/water drink + vitamin C drink + 2 bananas, popcorn chicken + vitamin C drink + 2 bananas, beef/veggie chunky soup + vitamin C drink + 2 bananas, vitamin C drink + 3 ibuprofen + some peanutbutter (2-3tblspn) + 1 banana 02/11/2011: SICK: pollo tropical quarter chicken white, probiotic + vit C drink, 3 eggs + 3 pieces of cheese + 2 bananas + green tea, training + protein/water-drink + vit-C-drink, protein/water-drink + vit-C-drink + 2 bananas, vit-C-drink + chicken & sausage gumbo chunky soup + 2 bananas 02/12/2011: SICK: vit-C-drink + probiotic + 2 bananas, 3 eggs + 2 pieces of cheese + 2 bananas + 5 pieces of chocolate, water/protein-drink + vitamin-C-drink + 2 bananans + 5 chocolates, chunky soup + vit-C-drink + probiotic + 1 banana + water/protein-drink 02/13/2011: SICK: vit-C-drink + probiotic + 2 bananas + 3-4 chocolate covered cherries (real small but mad good), pot roast (wuth carrots/potatos etc) + small spinach salad + 3 chocolates, 1 banana, training + vit-C-drink, protein/water-drink + vit-C-drink + 1 banana, 3 bananas + PB burrito + protein/water-drink + vit-C-drink + probiotic 02/14/2011: SICK: vit-C-drink + probiotic + water/protein-drink, 3 eggs + 2 cheese + some sunflower seeds + peanuts + green tea + 2 bananas, protein/water-drink + training, vit-C-drink + probiotic + 2 alieve + some peanuts/sunflower seeds + 2 bananas + protein/water-drink + beef/veggie chunky soup 02/15/2011: SICK: vit-C-drink + probiotic + protein/water-drink + 1 banana, 1/4th chicken breast + vit-C-drink + 3 bananas + 1 cornbread, vit-C-drink + 3 eggs + 2 cheese + sunflower seeds + peanuts + 3 bananas, protein/water-drink + 1 ibuprofen 02/16/2011: SICK: protein/coffee/water-drink, training + protein/gatorade-drink, beef jerkey + green tea, chipotle big chicken burrito, tons of DIET coke, training #2 + protein/gatorade-drink, protein/water-drink + 2 bananas + 4 chocolates + vit-C-drink + probiotic, potroast + veggie chunky soup + gatorade-drink + 2 ibuprofen + 1 meatlover's pizza slice + 2 bananas 02/17/2011: SICK: protein + 3 bananas, 3 eggs + 1 cheese + sunflower seeds/peanuts + 5 chocolates + vit-C-drink + probiotic, training + gatorade/protein-drink, gatorade/protein-drink, chunky soup + vit-C-drink + probiotic + 2 ibuprofen + 3 bananas + a few chocolate peanuts 02/18/2011: SICK: 8 hershey's chocolate squares + protein/gatorade/vit-C-drink, 3 eggs + 1 cheese + vit-C-drink + probiotic + sunflower seeds + 2 bananans, 4 hersheys squares, training + gatorade/protein-drink, protein-drink + 4 chocolates + 2 bananas, beef/veggie soup + 2 bananas + vit-C-drink + probiotic + a few chocolate peanuts 02/19/2011: SICK: protein/water-drink + vit-C-drink + probiotic + 2 banananas, 3 eggs + 2 chese + 5 chocolate squares + sunflower seeds + vit-C-drink + 3 bananas, protein/water-drink + 4 chocolate squares + 3 bananas, gumbo chunky soup + vit-C-drink + probiotic + protein/water-drink + 2 chocolate squares + 1 banana 02/20/2011: SICK: banana + protein/water-drink + vit-C-drink + probiotic, 3 eggs + 2 cheese + sunflower seeds + 1 banana + protein/coffee-drink, green tea + 4 chocolates, training + protein/gatorade/vit-C-drink, protein/gatorade-drink, protein/gatorade/vit-C-drink + probiotic + 3 ibuprofen + turkey & cheese sandwich + 4 bananas 02/21/2011: SICK: 4 dark chocolates + protein/water-drink + 1 banana, bacon angus snack wrap + sunflower seeds + 2 bananas, 4 chocolates + protein/vit-C/gatorade-drink + probiotic, training + protein/vit-C/gatorade-drink, 3 ibuprofen + protein/vit-C/gatorade-drink + 2 chocolates, beef + veggie chunky soup + protein/vit-C/gatorade-drink + probiotic + 2 bananas, 02/22/2011: protein/water-drink + 1 banana, 3 eggs + 2 cheese + sunflower seeds + protein/gatorade/vit-C/probiotic-drink, protein/gatorade-drink, training + protein/gatorade-drink, protein/gatorade/vit-C-drink + 1 banana, 2 bananas + beef/veggie chunky soup + protein/gatorade-drink + 2 ibuprofen, 02/23/2011: diet = two mcdonalds snack wraps (chicken, steak) + 4 bananas + vit-C-drink + probiotic, 4 chocolates, greek salad + grilled chicken, 4 biscotti's, 4 bananas + some chocolates + gatorade/vit-C-drink, protein/gatorade/vit-C-drink + 8 chocolates
SORENESS 01/11/2011: hamstrings a little 01/12/2011: none 01/13/2011: calfs a little 01/14/2011: none 01/15/2011: calfs 01/16/2011: none 01/17/2011: none 01/18/2011: none 01/19/2011: none 01/20/2011: calfs 01/21/2011: none 01/23/2011: none 01/24/2011: none 01/25/2011: hamstrings 01/26/2011: hamstrings (a ton), glutes a little 01/27/2011: hamstrings (a lot) 01/28/2011: hamstrings still 01/29/2011: hamstrings, quads FATIGUED (quarter squats ftw) 01/30/2011: hamstrings a little, quads fatigued 01/31/2011: calfs a little 02/03/2011: hamstrings, quads 02/04/2011: hamstrings, glutes, quads 02/05/2011: very sore, hamstrings (mostly), glutes, quads 02/06/2011: extremely sore in hamstrings & quads, glutes sore 02/07/2011: extremely sore in quads (vmo mostly) and hamstrings 02/08/2011: hamstrings a little, calfs a little, quads a little (fatigued) 02/09/2011: calfs/hams/quads 02/10/2011: none really (calfs a little actually) 02/11/2011: none 02/12/2011: hamstrings, calfs 02/13/2011: none 02/14/2011: none 02/15/2011: none 02/16/2011: none 02/17/2011: none 02/18/2011: none 02/19/2011: none 02/20/2011: none 02/21/2011: calfs slightly, quads/vmos slightly 02/22/2011: none 02/23/2011: calfs
ACHES/INJURIES 01/11/2011: right ankle (need to ice it more) 01/12/2011: right ankle, left lower back/glute at night (weird), bottom of feet a little 01/13/2011: right ankle a little, left glute/lower back a little 01/14/2011: right ankle VERY slightly, felt good pretty much all day even during dunk session 01/15/2011: right ankle a little, big toes sore/strained from all the jump rope 01/16/2011: left big toe/ball of foot = turf toe, pretty painful 01/17/2011: left big toe (turf toe) , felt better initially today, even when thinking i'd be able to dunk, calf raises aggravated it throughout the day 01/18/2011: ok here we go, both big toes (left is worse), left knee a little, hm that's it ok nevermind 01/19/2011: left toe felt a little weird waking up, felt fine during dunk session amazingly, feels horrible AFTER my 14 mile walk + interval jogs 01/20/2011: left bigtoe VERY BAD.. 01/21/2011: left big toe, a little better than 1/20/2011, positive sign 01/23/2011: none early on, big toe during/after calf raises 01/24/2011: left big toe a little, left knee a little (odd about the knee) 01/25/2011: left knee still wtf, very odd.. came out of nowhere, didn't do anything to tweak it that I know of 01/26/2011: left hamstring tendon a little, turf toe a little - much worse after i stretched it after walking + light interval sprints 01/27/2011: left big toe 01/28/2011: TOE/FOOT.. ok, it felt "ok" all day, after training, it feels so painful it's ridiculous.. definitely a stress fracture in there + turf toe. 01/29/2011: gout toe, very bad during the day, could barely walk, then ibuprofen + water + bananas + ice + lymph drain helped 01/30/2011: gout-toe AFTER training, felt good prior 01/31/2011: none 02/03/2011: big toe slightly after squatting 02/04/2011: bumped right knee in the car - hurt sooooo bad haha, got a lump/cut it open a bit.. then i hit it again, same spot, on some wooden thing.. iced it before going to workout, felt fine during training, more of a flesh wound. 02/05/2011: bump under right knee from yesterday 02/06/2011: left heel (achilles tendonitis ish slightly), left big toe slightly 02/07/2011: left big toe slightly 02/08/2011: right ankle a little (from stretching quads), left toe a little (no ibuprofen???) 02/09/2011: SICK: right elbow + right rotator cuff (shower knob is messed up, took 10min at max force the last two days to shut it off, wrecked my shit), right ankle a little 02/10/2011: SICK: shoulder a little, have to turn the water off to the entire house to turn the shower off, plumber soon hahah 02/11/2011: SICK: where do i start, staph infection is back, feel sick, left nut hurting during bball warmup, left achilles tweaky only a few times throughout the day, slight headache.. legs felt good though, so did shoulder.. left knee bugged out a little during squatting. 02/12/2011: SICK: left nut/groin, left achilles a little, right ankle slightly, EDIT: left forearm strained from dunk session last night 02/13/2011: SICK: left nut, left forearm still strained, left lower back a little after squatting 02/14/2011: SICK: left toe a little, lower back a little, right ankle a little, left forearm still strained, 02/15/2011: SICK: left forearm strain still, right hip slightly 02/16/2011: SICK: none 02/17/2011: SICK: LEFT KNEE (from slipping yesterday FFFFFFFUUUUUUUUU), lower back slightly during squatting 02/18/2011: SICK: low back a little, knee felt good (from the slip) 02/19/2011: SICK: lower back slightly, ham tendon a little (from picking up my grandpa) 02/20/2011: SICK: right plantar fasciitis WTF, right ham origin after training 02/21/2011: SICK: right PF/foot pad 02/22/2011: right PF/footpad, right thigh bruise (from re-racking the 70 lb db's onto my thighs after db bench, pretty painful today, bad bruise hehe) 02/23/2011: left ham tendon, right thigh bruise
FATIGUE 01/11/2011: high 01/12/2011: low 01/13/2011: high 01/14/2011: moderate 01/15/2011: low 01/16/2011: low 01/17/2011: low 01/18/2011: moderate 01/19/2011: moderate 01/20/2011: sick 01/21/2011: sick 01/23/2011: sick 01/24/2011: sick, extremely high fatigue 01/25/2011: sick, high 01/26/2011: sick, high 01/27/2011: sick, moderate 01/28/2011: moderate 01/29/2011: low 01/30/2011: low 01/31/2011: low 02/03/2011: high 02/04/2011: moderate 02/05/2011: high 02/06/2011: very high 02/07/2011: very high 02/08/2011: high 02/09/2011: extremely high 02/10/2011: high 02/11/2011: moderate 02/12/2011: high 02/13/2011: high 02/14/2011: high 02/15/2011: high 02/16/2011: moderate 02/17/2011: moderate 02/18/2011: moderate 02/19/2011: low 02/20/2011: moderate 02/21/2011: high 02/22/2011: moderate 02/23/2011: extremely high
ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC) 01/11/2011: iced right ankle for 20 minutes 01/12/2011: iced ankle twice, need to use colder ice, massaged it hard, felt good temporarily but made it ache more later 01/13/2011: iced right ankle once, felt pretty nice after, used the REALLY cold gel ice pack direct application 01/14/2011: iced ankle before bed 01/15/2011: iced ankle once during day, wanted too before bed but was doing calf raises 01/16/2011: iced left big toe twice 01/17/2011: iced left big toe for 20min 01/18/2011: iced both big toes 3 times each, to complete numbness, brutal 01/19/2011: iced big toe (left) after long walk session 01/20/2011: iced toe 01/21/2011: iced toe 01/24/2011: iced toe after training 01/27/2011: iced toe after training, twice 01/28/2011: iced the hell out of my foot/toe, tons 01/29/2011: iced the hell out of my foot/toe + 6 total ibuprofen 01/30/2011: iced the hell out of my foot/toe + 7 total ibuprofen 01/31/2011: iced toe 3 times, 6 total ibuprofen 02/03/2011: iced toe twice, 6 total ibuprofen 02/04/2011: iced toe twice, 4 total ibuprofen 02/05/2011: iced toe twice, 4 total ibuprofen 02/06/2011: iced toe once, 4 total ibuprofen 02/07/2011: iced toe twice, 0 total ibuprofen 02/08/2011: iced toe twice, 3 total ibuprofen (after training) 02/09/2011: iced toe once, 3 total ibuprofen (before bed) 02/10/2011: iced toe once, 6 total ibuprofen (3 ibu 2x/day) 02/11/2011: nothing & ran out of ibuprofen, need to get some tomorrow 02/14/2011: 2 alive + icing toe after training, toe flaring up after training - some decently painful feelings 02/15/2011: 3 total ibuprofen <- after training 02/16/2011: 2 ibuprofen total <- after training 02/17/2011: 2 ibuprofen total <- after training 02/20/2011: 3 ibuprofen total <-- after training, icing right foot 02/21/2011: 3 ibuprofen total <-- after training, icing rgiht foto 02/22/2011: 3 ibuprofen, 2 ibuprofen, training, 2 ibuprofen..... iced right thigh twice
STRETCHING AND MYOFASCIAL RELEASE 01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow 01/12/2011: hamstrings and low back very good, stretching quads reinjures my ankle.. stretched lower back too much to fix this annoying tweak and now my ham tendon injury is bugging a little 01/13/2011: nothing really, occasionally some back stretches to loosen it up a little, nothing focused though 02/04/2011: light hamstring/glute/adductor stretching 02/05/2011: light hamstring/glute/adductor stretching 02/07/2011: intense hamstring/quad stretching 02/08/2011: stretched adductors good 02/11/2011: stretched adductors good, hamstrings 02/12/2011: stretch groin/adductors, calfs 02/14/2011: groin/adductors, right tfl/piriformis/glutes, both hip flexors/quads 02/20/2011: stretched groin/adductors
EXERCISES & SESSIONS
JUMPS/DUNK SESSIONS 01/11/2011: horrible, very fatigued 01/14/2011: felt good, didn't really get amped up but still landed some nice dunks: http://www.youtube.com/watch?v=P6IaftbFD0U 01/19/2011: felt very good, amp'd, turf toe didn't bug me too much but i worried about it flaring, best i've jumped indoor link-to-vid 02/03/2011: felt crappy, 34-35" on max jump, L-SLRVJ on layups got maybe 28 02/04/2011: felt better, 34-35" on max jump again but better consistency, L-SLRVJ layup jumps were much better overall (rim touch every time) 02/05/2011: landed a dunk off lob @ around 45min, close on some dribble ups, lots of layups 02/07/2011: just dribble up attempts, quads dead 02/08/2011: dribble ups and lobs, quads feeling a bit better 02/11/2011: SICK: dribble ups were hard but misses, felt good jumping astonishingly, hit some good jumps/dunks.. http://www.youtube.com/watch?v=AOIySDiPegg 02/16/2011: SICK: http://www.youtube.com/watch?v=2T69uEHcLJQ, landed some good dunks, some real nice misses 02/17/2011: SICK: felt very explosive, was getting up good off 1-step lead & L-SLRVJ 02/18/2011: SICK: warmup sucked, sucked off dribble dunk, early on dunks sucked, then bam, started flying: http://www.youtube.com/watch?v=kcv3y4pcu34 02/20/2011: SICK: FLYING.................... too many people on court but flying: http://www.youtube.com/watch?v=XhF8F43z5Og 02/22/2011: got up good, but lots of fatigue
SQUATTING 01/12/2011: half squat 315 x 5 @ 157, dropping down for 245 x 20 but because of diet only hit 10 and called it quit 01/15/2011: half squat 325 x 5 @ 154, dropping down for 275 x 10+, hit 10 or 11, just toast from 325 ::: link-to-vid 01/17/2011: half squat 315 x 5, 325 x 1, 335 x 1, 345 x 1 (too high), 275 x 10,10,15 (153 lb at time of squat) 01/24/2011: half squat, 45 @ 3 x 10, 135 x 8, 185 x 10, 225 x 10, 245 x 10, 265 x 10, 285 x 8, 305 x 5, (152 at time of squat) 01/28/2011: workout #2: squat @ 151 lb half SQ: 45 @ 295 x 5, 315 x 6 (7=pinned), knees shift quarter squat: 335 x 5, 355 x 5, 375 x 3, half squat: 275 x 10 (dead) 02/03/2011: half squat: 45 @ 3 x 10, 135 x 8, 185 x 8, 225 x 5, 245 x 5, 265 x 5, 285 x 5, 305 x 3 (4=fail) (heels elevated too much) 02/04/2011: half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 225 x 5, 245 x 1,1,1, 265 x 1,1,1 285 x 1,1 305 x 1,1 315 x 1,1 02/05/2011: half squat: 245 @ 5 x 10, 3min rest +++ half squat "MEBM": 225 x 18 ... closer stance, more vmo 02/08/2011: half squat: 295 x 5 good depth, 315 x 4 a little high 02/09/2011: (3-5 sec pause every set) pin 6 squat: 275 x 5, pin 7 squat: 295 x 5, 315 x 1,1, 325 x 1,1 335 x 1,1 02/11/2011: SICK: half squat: 295 x 5 <- a bit of fatigue from dunk session 02/13/2011: SICK: half squat: 45 @ 4 x 10, 135 x 10, 185 x 10, 235 x 5, 255 x 5, 275 @ 10, 10, 255 x 5 (dead) 02/14/2011: SICK: - S1: half squat pin 6: ... 275 x 5, 295 x 1 ..... pin 7:[/b] 315 x 1, 325 x 1, 335 x 1, 345 x 1, 355 x 1, 365 x 1 ...... pin 6: 315 x 1, 1, 1, 1 02/16/2011: SICK: - half squat (good depth): 285 x 5, 305 x 1, 315 x 1,1 +++ - S1: half squat: 305 x 1, 1, 1, 1 02/17/2011: SICK: - half squat: 45 @ 3x10, 135 x 15, 185 x 15, 225 x 10, 245 x 10, 265 x 10, 285 x 10 <-- very hard but got it 02/18/2011: SICK: pin 6 squat: 275 x 5, 295 x 1, 315 x 1 ++++ pin 7 squat: 335 x 1, 355 x 1, 375 x fail 02/20/2011: SICK: half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 235 x 5, 255 x 5, 275 x 5, 295 x 5, 315 x 1, 325 x 1, 335 x 1 02/21/2011: SICK: half squat: 45 @ 3 x 10, 135 x 10, 185 x 10, 235 x 10, 265 x 5, 285 x 10 02/22/2011: pin 6 half squat: 295 x 4, 315 x 1, 325 x 1 +++ pin 7 half squat: 335 x 1, 345 x 1, 365 x 1 +++ S1: pin 6 half squat: 315 x 1, 1, 1
BODYWEIGHT UPPER 01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8 01/12/2011: chinups BW @ 4x10 01/14/2011: a bunch of neutral grip pullups in my reactive workout, sets of 8 and one set of 10 01/16/2011: 4-5 pushup sets x 20, submax 01/17/2011: some pushups throughout the day, sets of 20, sore in chest 01/23/2011: PU = 125, 8 sets of 15-20 light 01/25/2011: few sets of single leg pushups 01/26/2011: pushups in 30 minutes, PU: 40, 25, 25, 25, 25, 25, 25, 20, 30, 01/27/2011: neutral grip pullups: BW @ 10, 10, 10, 10, 8, 8, 8, 01/29/2011: neutral grip pullups: 12, 12, 12, 12, 11, 11, + pushups: 45, 35, 35, 40, 30, 01/31/2011: neutral grip pullup: BW @ 15, 13, 14, 12, 12, 7 && pushups: BW @ 46, 50, 45, 40, 02/03/2011: S1: neutral grip pullups: BW @ 10, 10, 10, 8, 8, 8 02/04/2011: 5 dips, 30 pushups lol 02/05/2011: 45 lb plate swing @ 3 x 6 02/07/2011: S1: db swing: 40 lb @ 5 x 8 02/08/2011: neutral grip pullups: BW @ 10 02/11/2011: S1: stiff arm plate swings: 45 lb @ 10, 10, 10, 02/14/2011: - S3: plate swing: 5, 5, 5, 5, 5 02/16/2011: - S2: stiff arm plate swing: 45 lb @ 5, 5, 5, 5 02/17/2011: - S1: max-speed neutral grip pullups: 8, 8, 8, +++ - S2: max-speed neutral grip pullups: 8, 8, 8 02/20/2011: - S2: 45 lb plate swing: 10, 10 02/21/2011: - S1: explosive neutral grip pullups done for max speed: BW @ 4 x 8 02/22/2011: - S1: ballistic neutral grip pullups: 8, 8, 8
DB BENCH PRESS 02/04/2011: DB bench: 40 lb @ 2 x 10, 50 lb x 10 (last rep = pause ~20s then press) 02/07/2011: flat DB bench: 50 @ 3 x 10, 55 x 5, 60 x 8 02/09/2011: db bench: 60 lb @ 3 x 8, pause on last rep of each set (5s) 02/14/2011: S2: db bench: 50 @ 10, 60 @ 8,8 65 @ 8 02/16/2011: - S1: DB bench: 45 x 10, 55 x 5, 65 x 5, 70 x fail 02/17/2011: - S1: db bench: 50 x 15, 60 x 10, 65 x 10 02/18/2011: - db bench: 50 x 5, 60 x 5, 65 x 8 02/20/2011: - S1: db bench: 50 x 5, 60 x 5, 65 x 10 02/21/2011: - db bench press: 50 x 10, 60 x 5, 70 x FAIL, 65 x FAIL <-- lmao, fatigued 02/22/2011: - S1: db bench: 47.5 x 10, 55 x 10, 60 x 12
DB ONE ARM ROW 02/05/2011: 60 lb @ 3 x 8 02/08/2011: 65 lb @ 3 x 8 02/11/2011: 1-arm db row: 65 lb x 10 <-- one set hah 02/16/2011: - S1 DB row: 45 x 10, 55 x 5, 65 x 5, 70 x 5 02/18/2011: - S1: db 1-arm row: 70 x 5, 80 x 5, 85 x 5 02/20/2011: - S1: db row: 50 x 5, 60 x 5, 65 x 10
CALF RAISES 01/11/2011: bodyweight: 40, 50, 50, 50 01/12/2011: BW x 50, 50, 50, 50 01/14/2011: 35 lb total + BW @ 50, 60, 50 01/15/2011: 60, 60, 60, 50, 50, 50, 50 01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60, AND 35 lb total @ 60,50,50 01/23/2011: CR = 445 total, highest set = 100 01/25/2011: CR-100, CR-100, CR-100, 01/30/2011: BW + 35 lb total @ 50, 50, 50, 50, 50, 50, 02/05/2011: BW + 60 lb total @ 5 x 25 02/09/2011: - S1: db calf raise: BW + 60 lb total @ 30, 30, 40 02/14/2011: - S2: db calf raise: 30 @ 30, 30, 35, 35 02/18/2011: - S1: db calf raises: 30 lb each hand @ 30, 30, 30 02/22/2011: - db calf raises: 40 lb each hand @ 4 x 30, 45 each hand @ 1 x 30
WALKING LUNGES
REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC 01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100) 01/14/2011: barbell low squat ankle hops (worked up to ~4 sets of 115 lb x 40), tons of jump rope 01/15/2011: interval sprints mixed in with 6 mile walk @ 20 x 6 or so, 8 x 5 for MR half tucks 01/19/2011: light interval sprints mixed in with 12-14 mile walk (in 2.5 hours), very bouncy, didn't lose bounce at all, stopped by cops twice in 2 diff cities 01/27/2011: 7 miles traveled, bunch of nice 20-30 yard sprints, felt good, acceleration suffering cause of sore hamstrings, then a bunch of MR halftucks, and sets of 30, 30, 20, 20 01/30/2011: max effort sprints (20's and a few 40's), MR halftucks: 5 x 30, 5 x 15
CONDITIONING 01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min 01/12/2011: 2200 total jump rope turns 01/14/2011: 4430 total turns, mostly sets of 300 02/03/2011: basketball work/dribbling/shooting 02/04/2011: basketball work/dribbling/shooting 02/05/2011: basketball work/dribbling/shooting 02/07/2011: basketball work/dribbling/shooting 02/08/2011: basketball work/dribbling/shooting 02/09/2011: basketball work/dribbling/shooting (very light, sick) 02/14/2011: basketball work/dribbling/shooting (light, sick) 02/16/2011: bball work : explosive moves + pullup j's, some explosive layups etc, everything pretty powerful (L-SLRVJ=10'6, R-SLRVJ=10'2) 02/17/2011: bball work: explosive moves/dribbling/shooting, powerful 02/21/2011: 1.5 hours of bball work, some explosive moves but mostly recovery
RECOVERY 01/15/2011: 6 mile walk with interval sprints/reactive work mixed in 01/17/2011: 7 mile walk with light interval jogs mixed in, felt so explosive/bouncy 01/19/2011: 12-14 mile walk with light interval sprints mixed in, very bouncy, didn't lose bounce at all, stopped by cops in 2 cities 01/24/2011: 6 miles walking + light interval sprints 01/26/2011: 7 miles walking + light jogs 01/27/2011: 7 miles walk + sprints & MR halftucks 01/28/2011: 8 miles walked + light jogs mixed in 01/30/2011: 6 miles walked + max effort sprints (20's and a few 40's) + mr halftucks (5 x 30, 5 x 15) 02/06/2011: lymph drain 30min 02/07/2011: lymph drain 30min
As far as squat depth is concerned, how about something like
3 X 3-5 A2G followed by 2 X 3 quarter squats.
I have been thinking about changing my A2G only squat sessions into above but haven't gotten around to it.
sure man, i tell people who are "obsessed" with A2G to dabble in half squat in a few ways:
1. work up sets going ATG, then transition into half, work sets half 2. separate days, ATG on one day, half on another 3. work up using halfs, come back down and finish off with some deeper sets (a few lighter reacclimation lifts prior to the deeper sets)
your idea may be good, it'd work better than 3 x 3-5 A2G followed by 2 x 3 HALF, the quarters won't be as effected as the halfs would be from 3 sets of 3-5 really ball busting sets.. just make sure you work up properly after the atg sets and don't go crazy on quarter's for a while.. give yourself 2 weeks or so just to get accustomed to them, they should feel pretty weird for someone who is used to going atg, it'll feel weird reversing at that depth.
but ya make sure you are prepared for quarters, breathing has to be right (staying tight) and yo uhave to phase them in gradually..
Well yeah, obviously, but for the tendon to deform and play it's elastic role, you still need strong calves, like you said, to contract isometrically.
However, for me at least, the biggest problem is still quad isometric strength since that's what prevents knee collapse, and I've always had a problem with that all my life. If I had that I'd be able to use a lot more speed, that's why I was saying that I need to find a way to train my quads to maintain/generate great isometric strength. One way, I think, is depth drops or isometric 1/4 pin squats, but I don't have any squat rack with pins where I train to do it.
TOO FANCY FOR ME!
why on earth would you want to do isometric 1/4th, oh ok, you said pin squats.. ok that's fine.. i didn't see pin there for a second..
sure, 1/4th pin squats would be the way to go.. iso 1/4th HOLDS are way too dangerous.. if anyone is going to do a "hold" they should just do a walkout with pins set real high, that'll be more than enough to cause adaptations.
What are other people's suggestions for developing quad isometric strength?.
high rep rebounding half-tuck jumps (MR half tucks, 25-50 reppers), stiff legged pogos (5-10 reppers), heavy half/quarter squats, sprints, tke's, jumps (single and double leg rvj's), and possibly depth drops but if the other stuff i mentioned is lacking, no need for those.
so ya, i didn't list any actual prolonged isometric exercises, instead everything i listed is miometric/pliometric.
i'm not a big fan of isos, in fact I hate them except for paused lifts.. paused squat/paused lunge would undoubtedly hit the hams/glutes harder than quads, and for the paused squats, that would be the case pretty much regardless of depth unless you really allow the knees to shift forward.
if I were to do isos, the only one I actually like is the "iso extension stim" method, where you iso a 45deg hyper, but that's p-chain dominant.. quad isos really put too much stress on the patella/patella tendon for my liking, it's a prolonged tension that just can lead to way too many pathologies like tendonities etc.. the quads are just way too strong to load up isometrically imo, really heavy isos targeted the quads just place too much stress on the knee.. the patella is sesamoid so, it's much diff than hamstring/glute isos for example... i think that's one of the key problems with them.
so ya, the stuff in bold at the time, that's the stuff i like.
Contrary to popular belief the quads only contribute 5% or less to the vertical jump.
I find this hard to believe.
Kelly bagget says that a 2 footed vertical jump is a quad dominant activity.
quads 5% of VJ LMFAO
where the hell is jack cascio when you need him.. same shit.
listen, i won't read anything anyone has to say on the matter of jumping if they believe quads are "5%" of vertical jump.
lmao @ 5% im still laughing.
here's my top exercises for vert:
1. improve squat (deep, half, pin, front, whatever) to 2.5-3.5xBW (the deeper you go, the closer you can be to "2.5x", the higher you go, the more you need to be 3-3.5x... sounds heavy dont it? STFU AND GET IT) 2. low bodyfat 3. jump alot (3-4x/week max) 4. incorporate reactive/rebounding exercises 5. maintain/improve fitness, never get out of shape 6. short maximal sprints 7. shitloads of caffeine on peaking days 8. improve calf strength under tension (calf raises) 9. extra glute/ham work (reverse hyper, glute bridges, 45deg hyper, lunges) 10. improve general upperbody strength, especially being able to perform various pullups very explosively 11. some sort of explosive arm swing exercise, could be hip dominant or not, ie plate swings, db swings, hang snatch, etc. 12. journal properly so you really know if you're progressing or not 13. get enough sleep prior to your jumping days (has to be enough in terms of not accumulating a sleep debt..) 14. incorporate level-7 techniques if needed lmzao. 15. learn how to harness pap/stim from heavy lifting to achieve better jump sessions 2 days later (after 1 day of rest) 16. eat properly the day before jumping, lots of good carbs/protein, for example, 10 bananas + small meals + some protein each meal. need full glycogen reserves but also don't want to be bogged down come jump day 17. don't eat TOO much on the day of jumping, eat light, keep food portions smaller to avoid carb/satiety fatigue... bottom line, you want to be hungry, you want to be pissed, you want to murder gravity, you can't be content. 18. don't masturbate or have sex prior to jumping/training, always after. 19. don't be a passive pussy when jumping/training, if you have a bad jump/set, fuck it, attack, it's life or death you don't quit like a pussy and let yourself be ravaged by a pack of hungry 9.8m/s^2's. 20. allow all of the above to make you more 'animalistic', we have become some sort of society drained spinoff human organism not capable of simply attacking the objective as if it were the only thing that matters at that moment for survival.. 21. think about jumping when you are lifting weights, mind muscle link, you want that increased neural drive come jump time, so 'build a bridge between jumping and maximal heavy lifting' 22. warm up properly, it's important, progress gradually for 15-20 minutes until you're ready to START max jumping 23. michael jordan 24. think less, work harder 25. stop thinking the quads are unimportant 26. stop thinking the calfs are unimportant 27. start thinking the glutes are important 28. stop worrying about "instant inches techniques changes", this aint a high jump meet 29. never quit & i'll be 29 on august 16 2011.
Show Posts
I can't wait till I'm 50 and can be ripped up like that!