1741
Pics, Videos, & Links / Re: Squat 360x5 (also 365x5)
« on: May 25, 2011, 03:34:35 pm »
also, notice the guy doing hammer curls on a bosu ball way in the background 
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1742
Pics, Videos, & Links / Re: Squat 360x5 (also 365x5)
« on: May 25, 2011, 03:33:00 pm »One can only wonder how much you could squat low bar.
Why the -1 rating?
wtf, didnt even realize that was there. or that i did it accidentally.
since when did we have ratings? +1
1743
Strength, Power, Reactivity, & Speed Discussion / Re: Rankings
« on: May 25, 2011, 03:32:15 pm »
update the list 
1744
Pics, Videos, & Links / Re: Squat 360x5 (also 365x5)
« on: May 25, 2011, 02:29:56 pm »
Maybe 30lbs more?
1745
Strength, Power, Reactivity, & Speed Discussion / Re: How to structure leg workouts ?
« on: May 25, 2011, 12:35:40 am »
In that case, you'll be needed more efficiency work to keep up like i thought. and the fact that you're a 2 foot jumper is perfect.
I would simply do starting strength's 3x5 program with some light plyos:
Workout A
Lateral Cone Hops 2x10
Tuck jumps 2x8
Squat 3x5
Workout B
1-leg Slaloms 4x20/leg
Squat 3x5
Deadlift 1x5
Do this three days a week (mon-wed-fri as an example), while alternating workouts A and B.
Example:
week 1
mon - A
wed - B
fri - A
week 2
mon - B
wed - A
fri - B
Honestly, you're in an extremely desirable position where it should be relatively easy to increase your vert compared to other people already at 38" (like myself). You can obviously throw in upperbody on these days also. For lower body, you can probably also add in calf raises at the end of the workout. Since your deadlift is much higher than your squat, I assume you'll be okay with the hamstring work.
I would simply do starting strength's 3x5 program with some light plyos:
Workout A
Lateral Cone Hops 2x10
Tuck jumps 2x8
Squat 3x5
Workout B
1-leg Slaloms 4x20/leg
Squat 3x5
Deadlift 1x5
Do this three days a week (mon-wed-fri as an example), while alternating workouts A and B.
Example:
week 1
mon - A
wed - B
fri - A
week 2
mon - B
wed - A
fri - B
Honestly, you're in an extremely desirable position where it should be relatively easy to increase your vert compared to other people already at 38" (like myself). You can obviously throw in upperbody on these days also. For lower body, you can probably also add in calf raises at the end of the workout. Since your deadlift is much higher than your squat, I assume you'll be okay with the hamstring work.
1746
Pics, Videos, & Links / Re: Squat 360x5 (also 365x5)
« on: May 24, 2011, 11:17:14 pm »
update
<a href="http://www.youtube.com/watch?v=fMbuo7PetZw" target="_blank">http://www.youtube.com/watch?v=fMbuo7PetZw</a>
I knew i'd get it!
I knew i'd get it!
1747
Strength, Power, Reactivity, & Speed Discussion / Re: How to structure leg workouts ?
« on: May 24, 2011, 10:57:38 pm »
If your running vertical is 37" with only a ~1.5x bodyweight squat, that means you must have some insane plyometric ability, aside from the fact that your running is 7" higher than your standing. My best guess would be that you would benefit A LOT from increasing your squat while maintaining some movement efficiency. For comparison, I needed a ~2.0x bodyweight squat to jump 37" running.
Are you a one-footed jumper?
Do you play pick-up basketball regularly (3+ days a week)?
Are you a one-footed jumper?
Do you play pick-up basketball regularly (3+ days a week)?
1748
Strength, Power, Reactivity, & Speed Discussion / Re: Rankings
« on: May 24, 2011, 09:55:38 pm »360 x 5 = 405
dammit! 1RM calculators are surely underestimating my 1RM... I SUCK at repping out, that's probably why.
At 330 for 10x3 I maxed out 415...
How bout 365x5? I'm about to attempt it in a few hours. I think I'll get it on camera.
I think that's actually a good thing... sucking at repping out should mean you're mostly a fast-twitch guy so...
I hope that's the case!
Btw, I kept my word, and I got 365 on camera just a few hours ago. Uploading soon.
edit:
1749
Strength, Power, Reactivity, & Speed Discussion / Re: Rankings
« on: May 24, 2011, 05:56:46 pm »360 x 5 = 405
dammit! 1RM calculators are surely underestimating my 1RM... I SUCK at repping out, that's probably why.
At 330 for 10x3 I maxed out 415...
How bout 365x5? I'm about to attempt it in a few hours. I think I'll get it on camera.
1750
Strength, Power, Reactivity, & Speed Discussion / Re: How to structure leg workouts ?
« on: May 24, 2011, 05:54:22 pm »
Depends on your current strength and weaknesses. Tell us some stats:
age
height
weight
squat 1RM
deadlift 1RM
standing vertical
running vertical
age
height
weight
squat 1RM
deadlift 1RM
standing vertical
running vertical
1751
Program Review / Re: frank yang "40 inch vertical program"
« on: May 24, 2011, 01:10:09 am »it all depends on how you are built for the most part.. some people naturally excel at rep work, like myself, so it's very easy to hit true 8-10RM's without any acclimation phase.. other people will struggle. Also, my 10RM will always overestimate my 1RM because of how good I am naturally at rep work... it's not good to use 10RM anyway to predict 1RM so i guess that point is moot anyway.. but the same applies to 5RM so I guess it isn't moot heh.. my 5RM will always overestimate my 1RM based on how I am built naturally. I recover better between reps than someone who is pure power for example, I can hit multiple grinder's in a set whereas someone who is really powerful struggles to even finish one grinder.I crumble in the face of high-rep work
dno just my 2cents.
pc
1752
Strength, Power, Reactivity, & Speed Discussion / Re: Need help programming my next macrocycle
« on: May 23, 2011, 08:13:30 pm »
Thanks for the help ^^^
How does this look?
sets x reps
Intro Plyo Phase (4 weeks)
Heavy Plyo Phase (8 weeks)
In the heavy plyo phase I decided to squat 3x a week because even if I miss a single day, my squat immediately drops buy about 10-15lbs and I don't want that. The 8 rep squat on Friday is to facilitate some blood and just promote recovery.
How does this look?
sets x reps
Intro Plyo Phase (4 weeks)
Quote
Monday
Lateral Cone Hops 2x10
12" Depth Jumps 2x3
Squat 3x5 (87%)
Wednesday
10yd Sprints 5x1
Max Effort RVJ 5x1
Squat 1x1 (87%)
Friday
Single Leg Slaloms 2x20/leg
Squat 3x5 (87%)
Heavy Plyo Phase (8 weeks)
Quote
Monday
Lateral Cone Hops 3x10
18" Depth Jumps 4x4
Squat 3x3 (87%)
Wednesday
Tuck Jumps 3x8
40yd Sprints 4x1
Squat 3x1 (87%)
Friday
Lateral Cone Hops 3x10
24" Depth Jumps 5x3
Squat 1x1 (87%), 1x8 (55%)
In the heavy plyo phase I decided to squat 3x a week because even if I miss a single day, my squat immediately drops buy about 10-15lbs and I don't want that. The 8 rep squat on Friday is to facilitate some blood and just promote recovery.
1753
Pics, Videos, & Links / Re: Squat 360x5
« on: May 23, 2011, 07:53:13 pm »Nice work son! Good bar speed on the heavy weight too, you make it look easy like you had 3 more in the tank!
However the old guy with the beer belly didn't look impressed.
No way man, when I was on that 5th rep it felt impossible. It always seems that when I look back on the video I have a little more left though, kinda weird. Maybe I do but don't realize it whlile squatting?
Btw, old man with belly proceeded to the right to do leg presses where I then saw his pendulous balls hang out his shorts. Not the first time.
1754
Strength, Power, Reactivity, & Speed Discussion / Re: Glute Hamstring Raise
« on: May 23, 2011, 07:42:24 pm »The barbell will move. You'll have to set the barbell in a power rack so that when you pull on it with your legs, it just holds up against the stands.
You can also use the Smith Machine for this. (One of the few legitimate uses of the Smith Machine.) I put about 225lbs on it and then get a bench to lie on. Set the height of the Smith Machine so that it is slightly above the height of the bench. Then lie face down on the bench and stick your feet underneath the Smith Machine barbell. You can also use the Pussy pad for this to protect your ankles. (Also a legitimate use of the pad.)
ah, perfect. smith machine is also good for keeping some idiots away from the power cage / squat rack.
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