1786
Program Review / Re: Air alert (knee alert?)
« on: April 19, 2011, 10:30:37 pm »
I think I got like 3 inches off aa2 in like 7 weeks but I was probably just hitting a growth spurt and didn't realize I was gaining height, not vert.
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1787
Injury, Prehab, & Rehab talk for the brittlebros / Re: Ankle taping in the NBA
« on: April 19, 2011, 10:29:31 pm »Hence I turn into a jumpshooter when I play ball, and I think that's a smart thing to do.
+ +9,000
Whenever I'm in Europe I NEVER drive into the lane. Hell no, not outdoors, with 35 year old men pounding me because I'm "American" and much more athletic than those idiots. And we're playing on concrete with some small potholes. Not to mention, nobody realizes they're not playing tight D at all because there's no 3 point line on this court and they sag off anywhere more than 15ft from the basket if you're on the sides of the court (where it's harder for the defender to judge distance since he's not near the paint and he is facing away from the basket anyway). So I'll just make them pay anyway with my jumpshot. I'm a jumpshooter anyway.
1788
Strength, Power, Reactivity, & Speed Discussion / Re: The best BASKETBALL-SPECIFIC exercises?
« on: April 19, 2011, 10:21:16 pm »agree with the slight margin thing..u can go from 200lbs to 300lbs benching, but would it make any real difference in your game? Not really, help in same situations i guess, but if your really thinking your getting "better" by benching more your kind of mistaking. On the flip side, if your a weak dude putting on strength (and MASS like JC said) will make a huge difference.
Pretty true. I guess the bench will really just help with more full-court chest pass distance. I mean, what else? I bench for mass as well though, more upper body mass will probably help more than upper body strength at a certain point.
1789
Pics, Videos, & Links / Re: A friend of mine dunking on lower rims
« on: April 17, 2011, 11:22:57 pm »Well he trains on his own right now, not sure what his squat numbers are at the moment, but he sprained his ankle in an "uncovered" sewer end that was on the street from what I know. Remember, we live in a civilized country.
Love southern Europe. It's the best thing in the world sometimes hahaha.
Me and my friends were hopping a rail over a bridge once, so we needed a bit of a run up. The bridge lead to the city center, so it was crowded. We kept having to stop ppl in their tracks to let us run and hop the rail into a dive.
These three girls passed by saying "you guys think you're having fun and all, but you're going to break your necks if you keep doing this! You should stop! It's dangerous!" We ignored them.
ONE MINUTE LATER two cops are about to pass by. My friend is lined up to hop the rail with a clear path, and they are about to step in his path. One cop stops the other with his arm and says "whoa whoa whoa, watch out. Check this out." He says to my friend "all right... let's see what you got."
My friend flips over the rail and into the river as the cops watch in delight. After the splash, they awe at the spectacle and walk on with smiles.
That moment right there just put my country in a nutshell.
1790
Strength, Power, Reactivity, & Speed Discussion / Re: High frequency "unracking"
« on: April 15, 2011, 10:39:59 am »
Sometimes on tough squatting days I do this unrack thing and it helps.
Also, I always make my final warm up set heavier than my work set. If I'm doing sets of 8, then my final two warm up sets are heavier. The added weight definitely makes the bar feel lighter, thus giving me confidence, but also the fact that I'm repping them (only singles) primes me for the movement as well.
Sometimes, when it's really tough, I'll do something like this:
135x5
185x5
225x3
275x1
315x1
365x1
385x10sec unrack
345x5
345x5
345x5
But I've never thought of the idea of "high frequency unracking." I've only ever thought of it as a way to prime you right before your tough work set.
What's weird though, is how when I do a single at 355 or 365 it feels SOOOO heavy on my back, I cannot possibly imagine how I ever squatted 415. I feel like after a certain point, the feeling of heaviness on your back reaches a threshhold and it doesn't feel that much heaver. 275-->315, not much difference. 315-->365, huge difference in feeling. 365-->405, not much again.
Also, I always make my final warm up set heavier than my work set. If I'm doing sets of 8, then my final two warm up sets are heavier. The added weight definitely makes the bar feel lighter, thus giving me confidence, but also the fact that I'm repping them (only singles) primes me for the movement as well.
Sometimes, when it's really tough, I'll do something like this:
135x5
185x5
225x3
275x1
315x1
365x1
385x10sec unrack
345x5
345x5
345x5
But I've never thought of the idea of "high frequency unracking." I've only ever thought of it as a way to prime you right before your tough work set.
What's weird though, is how when I do a single at 355 or 365 it feels SOOOO heavy on my back, I cannot possibly imagine how I ever squatted 415. I feel like after a certain point, the feeling of heaviness on your back reaches a threshhold and it doesn't feel that much heaver. 275-->315, not much difference. 315-->365, huge difference in feeling. 365-->405, not much again.
1791
Strength, Power, Reactivity, & Speed Discussion / Re: Heavy Eccentrics
« on: April 15, 2011, 10:30:40 am »Sweet thanks for the info man, I completely forgot about weight releasers!
edit: it seems strange to me that an athlete would have minimal eccentric strength gains from concentric only training. If someone made giant gains in their deadlift say 400lbs, something way beyond the extra 30% strength of eccentric contraction and whatever minimal eccentric gains they get since they dropped the bar at the top on each rep. Would it be possible that they couldn't at all lower their max deadlift?
Yeah exactly... if I train 3 months using deadlifts and dropping the bar at the top (so concentric only) and raise my deadlift from 100 to 160 kg, I find it hard to believe (impossible to believe) I won't be able to lower the 160 kg bar down to the floor.
I would agree, but would also argue that you would be able to faster increase your strength if you include the eccentric portion because of increases in muscle size leading to more strength anyway. Also, it'll increase your work capactiy, and therefore allowing you to do more reps which has a larger training effect.
To refute that though, you can say you can do more reps with only concentric contractions anyway...
This is interesting, I feel like I want to do an experiment.
1792
Strength, Power, Reactivity, & Speed Discussion / Re: Calfs
« on: April 14, 2011, 03:56:36 pm »the achilles tendon will take over any time in the rom when you bounce out of the bottom (however low you go). This is one of the main reason a lot of athletes dont feel like they are gaining much calf size when doing calf raises, if you pause in the bottom, the gastroc/soleus will take the brunt of the work, if you bounce or rebound out, the achilles tendon dominates. Both methods are good, but starting out controlled and slower is the way to go, once you have that base you can get more explosive with them.
Lance, When your at the very bottom of the ROM, is your Achilles in it's most lengthened or shortest state?.
Strecthed, but if you pause at the bottom for a second or two, it doesn't "spring back" as much. Otherwise, it would be easier to perform calf raises this way (but it ain't).
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.
Thanks Dreyth.
Hopefully somebody can help me out with this next question.
Lets say your doing calf raises in either standing or seated position with the toes elevated on some platform. At which point in the ROM (dorsiflexion/neutral/plantar-flexor) is the Achilles tendon being optimally worked?.
the achilles tendon will take over any time in the rom when you bounce out of the bottom (however low you go). This is one of the main reason a lot of athletes dont feel like they are gaining much calf size when doing calf raises, if you pause in the bottom, the gastroc/soleus will take the brunt of the work, if you bounce or rebound out, the achilles tendon dominates. Both methods are good, but starting out controlled and slower is the way to go, once you have that base you can get more explosive with them.
just remember,
pause = no bounce!
1793
Injury, Prehab, & Rehab talk for the brittlebros / Re: Overtrained, overreached, or neither???
« on: April 12, 2011, 05:45:18 pm »
I thought I was over-training while doing smolov jr. But I was hitting PR's while fatigued. Then when I rested up I tested my max. Shot up 80lbs in 9 weeks.
Eat more and sleep more. You don't have to hit non-fatigued PR's. Just focus on hitting fatigued PR's. They will eventually catch up to your all-time PR's. Surpass those by a good amount. Then when it's time to rest up and test a PR you're physically/mentally ready for, you'll be shitting bricks of joy!
Eat more and sleep more. You don't have to hit non-fatigued PR's. Just focus on hitting fatigued PR's. They will eventually catch up to your all-time PR's. Surpass those by a good amount. Then when it's time to rest up and test a PR you're physically/mentally ready for, you'll be shitting bricks of joy!
1794
Strength, Power, Reactivity, & Speed Discussion / Re: Calfs
« on: April 12, 2011, 05:43:22 pm »the achilles tendon will take over any time in the rom when you bounce out of the bottom (however low you go). This is one of the main reason a lot of athletes dont feel like they are gaining much calf size when doing calf raises, if you pause in the bottom, the gastroc/soleus will take the brunt of the work, if you bounce or rebound out, the achilles tendon dominates. Both methods are good, but starting out controlled and slower is the way to go, once you have that base you can get more explosive with them.
Lance, When your at the very bottom of the ROM, is your Achilles in it's most lengthened or shortest state?.
Strecthed, but if you pause at the bottom for a second or two, it doesn't "spring back" as much. Otherwise, it would be easier to perform calf raises this way (but it ain't
).
1795
Strength, Power, Reactivity, & Speed Discussion / Re: Calfs
« on: April 11, 2011, 09:12:46 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.
Btw, did calf raises today for the first time in 2 years. WOWWW I miss them! With my toes elevated, of course
1796
Progress Journals & Experimental Routines / Re: Kingfish
« on: April 11, 2011, 04:56:24 pm »
A 475lb squat will put you at 2.5x bw squat @190lbs bw.
I'm sure you'll be able to hit it no doubt within a month or two. Or, if you could just lay off the creatine and lose like 5lbs of water, you can hit 465 for a touch over 2.5x bw instead. Crazy.
I'm sure you'll be able to hit it no doubt within a month or two. Or, if you could just lay off the creatine and lose like 5lbs of water, you can hit 465 for a touch over 2.5x bw instead. Crazy.
1797
Strength, Power, Reactivity, & Speed Discussion / Re: Calfs
« on: April 09, 2011, 03:14:08 pm »
Do calf-raises with your toes elevated on a box or stack of two 45lb plates. If you go all the way up and all the way down where your heel is lower than your toes, you can get a bigger ROM and won't have to do so many damn burning reps to get them to grow. And if you have big feet, this really makes a difference. You can get like 10inches of ROM.
I think I'm going to start doing calf raises again. I think it'll really make a difference in my speed since my calves are small and I'll probably get quick newbie gains out of them. Haven't done calf raises in 2 years I think.
I think I'm going to start doing calf raises again. I think it'll really make a difference in my speed since my calves are small and I'll probably get quick newbie gains out of them. Haven't done calf raises in 2 years I think.
1798
MUSiC anD SHeeT! / Re: My night out
« on: April 05, 2011, 09:59:01 pm »
There's another event like this, same place (Best Buy Theater in Times Square) on April 23rd. Above & Beyond are performing, who, by the way, are the BESTTTTTT act I've seen yet. Although Ferry Corsten's my favorite producer and DJ, (and I've seen him twice now), A&B I've only seen once but they absolutely tore the place up. They got a new album too (not released yet), so I'm looking to hear tracks from there.
By the way, they've had a gig in front of ONE MILLION PEOPLE in fucking BRAZIL before. And they are from ENGLAND. That's how huge they are. Do people in Brazil even listen to trance music?
They are very energetic and emotional, and realllllly connect with the crowd (they even like to write messages to us from their laptop on the big screen behind them as they DJ).
If anyone's in nyc they should come with a few girls to this event, it'll really impress them
By the way, they've had a gig in front of ONE MILLION PEOPLE in fucking BRAZIL before. And they are from ENGLAND. That's how huge they are. Do people in Brazil even listen to trance music?
They are very energetic and emotional, and realllllly connect with the crowd (they even like to write messages to us from their laptop on the big screen behind them as they DJ).
If anyone's in nyc they should come with a few girls to this event, it'll really impress them
1799
MUSiC anD SHeeT! / My night out
« on: April 05, 2011, 11:04:48 am »
I think I posted about this event a while back but nobody replied... well as I said it would be, it was pretty sick. Awesome venue, and awesome sound system. So damn clean and crisp with deep bass that is nice and punchy, not shaky and muddy. Ferry Corsten DJ'd for 4 hours. The first and 4th hours were okay, but the 2nd and 3rd were just BANGIN'
Check some of my vids (1080p). I don't have the best tracks on here because I wanted to enjoy them and not worry about recording, but you can still see the energy:
http://www.youtube.com/watch?v=ChKA1MY9O1c#t=1m34s
http://www.youtube.com/watch?v=8Q8e3ew8BTE#t=25s
http://www.youtube.com/watch?v=XsOrIo3ycEk#t=33s
1800
Strength, Power, Reactivity, & Speed Discussion / Re: The reactive effect
« on: April 03, 2011, 04:38:25 pm »
Kind of agree here... so let's apply this knowledge:
Doing plyos will allow you to jump higher from a standstill only because you'll be able to amorzize the force from just *dropping faster* then (because dropping faster will load the muscles more).
Therefore, if we were to utilize a paused jump in which we are externally loaded to the moment right up until our feet leave the ground, and then release that external load, we would jump just as high as we did if that same load was achieved through a plyometric loading instead of an external type loading (but that might be impossible to simulate because the load achieved with a plyometric movement, isn't static; it's dynamic).
And I never really understood the argument that a plyometric movement produces more force only because you're putting your limbs in a better position.. you can easily test that, wtf, it's such a stupid claim.
Doing plyos will allow you to jump higher from a standstill only because you'll be able to amorzize the force from just *dropping faster* then (because dropping faster will load the muscles more).
Therefore, if we were to utilize a paused jump in which we are externally loaded to the moment right up until our feet leave the ground, and then release that external load, we would jump just as high as we did if that same load was achieved through a plyometric loading instead of an external type loading (but that might be impossible to simulate because the load achieved with a plyometric movement, isn't static; it's dynamic).
And I never really understood the argument that a plyometric movement produces more force only because you're putting your limbs in a better position.. you can easily test that, wtf, it's such a stupid claim.