17926
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 07, 2010, 06:14:26 pm »Nice jumps mate. I like those bounds. Looks light and powerful.
thanks man!
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thanks man!
17927
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 07, 2010, 06:13:14 pm »thanks man, good stuff
good spring too, very minimal GCT with good distance .. will give them a go next cycle
np man
Yo Adarq,
You've probably answered this a hundred times...but how come you squat so high?
because I train only for vert, so I like to "squat" in a style very specific to how I jump, if you look at my DLRVJ jumps, you'll see that my half squat technique and my joint angles (hip, knee, ankle) in the plant line up pretty good.. that specificity results in considerable transfer imo. Regardless, my body is not built to squat deep, I have very long legs in relation to my torso length (SHR - seated height to standing height ratio), so I get significant hamstring/glute recruitment at a half squat depth, no need to go lower.
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Your bodyweight/strength levels look about the same as mine..you're probably a little bit more lean and stronger but not too far apart...what do you find is the best diet for really increasing strength while maintaining weights or having small near 100% lean gains?
well, i like to keep my diet very simple, not alot of variety.. if you check my journal I have diet= in each post, so you can check what I eat, but, what I find most effective for gaining strength while maintaining body composition:
- high protein diet
- zigzagging carb intake (higher carb the day before important training, low to moderate carb the day of), ie, lots of carb before day of dunking/squatting, lower carb day of (most of the carbs right after training in PWO shake)
- making sure "cardio" is not neglected, regardless of diet, there needs to be significant kcal burning throughout the week, for myself, that comes from dunk sessions and walking+intervalsprint sessions
- per weekly, making sure not to eat far more kcal than i'm burning, regardless of everything listed, this is important for the fat loss aspect of things.. protein intake has to be high for lean mass gain, but consuming way too much kcal in the form of carbs/fat is going to result in fat gain, regardless of everything else.. so "bulking" is out of the question.
I don't eat optimal though, and I do put on fat pretty easy because of all the whole milk I drink.. If I were to eat completely optimal (which I don't because of monetary reasons), I'd get much more of my protein from chicken and eat a ton more spinach/broccoli/cauliflower. For example, instead of protein shakes throughout the day, i'd have more chicken+veggy meals. I'd reserve protein shakes to my breakfast meal, peri-workout nutrition, and post-workout shake, nothing more.
peace man
17928
Injury, Prehab, & Rehab talk for the brittlebros / Re: Sore! - to train or not to train, that's the question!
« on: December 07, 2010, 05:52:25 pm »
very nice posts LBSS.
as for training with soreness, it depends on the goal of the session etc..
Recovery sessions can help to "mask" the intensity of DOMS or actually improve it:
- Sled dragging (great for alleviating soreness)
- Light active-dynamic work, any type of activity that is submax and greatly improves blood flow (light sport practice, light interval sprints)
- High rep lifting, 15-20 reps, light.. not 20 rep squats
Strength sessions can be performed with DOMS:
- ME & RE sessions can be performed, just make sure a thorough warmup is performed and foam rolling and/or stretching follows the lifts, because fascia can become "tighter" when lifting with soreness
Should not be performed with "considerable soreness":
- Peak performance sessions (max effort MAX V sprints, full runup RVJ's, depth jumps/single leg bounds/shock)
- Peak RFD work
When it comes to jumping, in my experience:
- max effort jumping with considerable quad soreness is very dangerous, can really leave you with some knee aches and possibly worse.. NEVER jump with considerable VMO soreness.
- ME jumping with hamstring soreness tends to make me jump lower but the sessions are bearable
- ME jumping with glute soreness is interesting, sometimes I get up even higher when my glutes have a small bit of soreness, but when they are considerably sore, they can actually "pull" very easily
- ME jumping with considerable calf soreness is dangerous, puts too much strain on the achilles
- ME jumping with upper body soreness depends, usually doesn't impact much
When it comes to sprinting, in my experience:
- max effort MAX-V sprinting should be avoided completely if you have: considerable hip flexor (illiopsoas), ham string, or quad soreness.. Hip flexor/hamstring soreness can easily lead to pulls, quad soreness can easily lead to patellar aches & pains due to possibly less optimal firing of vmo.
- max effort short accels (10-20m) should still be avoided if there's considerable soreness in the above muscle groups, but it's much less risky given the lower velocity's obtained.
- glute soreness isn't much of an issue, though speed can decrease, risk of injury to glutes and joints doesn't seem to be that high with glute soreness.
peace man
as for training with soreness, it depends on the goal of the session etc..
Recovery sessions can help to "mask" the intensity of DOMS or actually improve it:
- Sled dragging (great for alleviating soreness)
- Light active-dynamic work, any type of activity that is submax and greatly improves blood flow (light sport practice, light interval sprints)
- High rep lifting, 15-20 reps, light.. not 20 rep squats
Strength sessions can be performed with DOMS:
- ME & RE sessions can be performed, just make sure a thorough warmup is performed and foam rolling and/or stretching follows the lifts, because fascia can become "tighter" when lifting with soreness
Should not be performed with "considerable soreness":
- Peak performance sessions (max effort MAX V sprints, full runup RVJ's, depth jumps/single leg bounds/shock)
- Peak RFD work
When it comes to jumping, in my experience:
- max effort jumping with considerable quad soreness is very dangerous, can really leave you with some knee aches and possibly worse.. NEVER jump with considerable VMO soreness.
- ME jumping with hamstring soreness tends to make me jump lower but the sessions are bearable
- ME jumping with glute soreness is interesting, sometimes I get up even higher when my glutes have a small bit of soreness, but when they are considerably sore, they can actually "pull" very easily
- ME jumping with considerable calf soreness is dangerous, puts too much strain on the achilles
- ME jumping with upper body soreness depends, usually doesn't impact much
When it comes to sprinting, in my experience:
- max effort MAX-V sprinting should be avoided completely if you have: considerable hip flexor (illiopsoas), ham string, or quad soreness.. Hip flexor/hamstring soreness can easily lead to pulls, quad soreness can easily lead to patellar aches & pains due to possibly less optimal firing of vmo.
- max effort short accels (10-20m) should still be avoided if there's considerable soreness in the above muscle groups, but it's much less risky given the lower velocity's obtained.
- glute soreness isn't much of an issue, though speed can decrease, risk of injury to glutes and joints doesn't seem to be that high with glute soreness.
peace man
17929
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 07, 2010, 04:12:28 pm »http://sports.espn.go.com/nba/photos?gameId=301206015&photoId=1001105#photo_1001105
Can't embed cause I found it on ESPN and they're tricky. But that photo is amazing.
agreed, great picture..
f**k espn's flash techniques,
17930
Performance Training Blog / Re: OLD: Instant RFD Part 3: High Frequency Squat
« on: December 07, 2010, 04:08:35 pm »Wow now this opened up my mind ot a whole new level.
I mean, i thoguht nvr work the same muscles for mroe than 2times in a orw. You did it for a month and survived. I Don't get it. If this worked, whats the point of my doing 2-3 times a weeks? I mean, if i can increaes my work capacity and gain, why not?
Unless WOrking 2-3tiems a week instead of this high frequency squats gives you more improvement. Is that the case? iduno
You're a "beginner" still that's why.. you don't have much experience at all with barbell squatting etc.. You need to get alot stronger using more simple methods, ie lifting lower two days a week and upper two days a week.. Prior to this high frequency squat experiment I was lunging with 90 lb db's in each hand at 170 lb, if that puts it into perspective. This style of lifting should only be used by trainees with a ton of experience, for a short period of time (2-6 weeks).
peace
17931
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 07, 2010, 06:30:22 am »
12/06/2010
bw = 155
soreness = none (edit: abs are sore, forgot about that, from the ME DL bounds)
aches/injuries = right ankle (much better than yesterday), low-left back, achy all over though too
fatigue = low
diet = protein shake, half bag green beans (alot) + broccoli + cheeseburger on whole wheat, training, protein shake, protein shake + pb sandwhich on whole wheat
training: recovery
- 7 mile walk with very light interval sprints mixed in
- whole body felt pretty achy but still i feel strong.. didn't feel it one bit in right ankle during this training so that's very good, felt it after though.
iced 2 times, needed to do more.. must ice more tomorrow.
pc
for bball2020:
bw = 155
soreness = none (edit: abs are sore, forgot about that, from the ME DL bounds)
aches/injuries = right ankle (much better than yesterday), low-left back, achy all over though too
fatigue = low
diet = protein shake, half bag green beans (alot) + broccoli + cheeseburger on whole wheat, training, protein shake, protein shake + pb sandwhich on whole wheat
training: recovery
- 7 mile walk with very light interval sprints mixed in
- whole body felt pretty achy but still i feel strong.. didn't feel it one bit in right ankle during this training so that's very good, felt it after though.
iced 2 times, needed to do more.. must ice more tomorrow.
pc
for bball2020:
17932
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 07, 2010, 06:27:30 am »
man... squatting with rambo knife... is the secret to vert success... LOL.
it makes you feel stronger for sure, no joke.. hah.. its like some tribal shit.
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at first i thought it was your celphone or something!... haha!
but thats just bad ass man... do that in a public gym man! no will go near the squat rack to do their curls!
nah, in usa i'd get a felony in a public gym.
pc
17933
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 07, 2010, 06:08:19 am »
sounds like a powerful session, good work man.. when you bumping those msem squats up though? i mean you could do them at 90+% of 1RM so, just wondering.
pc
Thanks man. On the explosive workouts i dont bump them , i do that on peak workouts.
So squats go like STRENGTH( 5x5 ) : EXP( MSEM 8x1 exp ) : PEAK ( MSEM 3x3x1 or 2x4x1 @ +90% ).
my bad, misread that session.. didn't know it was one of your explosive ones.
pc
17934
Strength, Power, Reactivity, & Speed Discussion / Re: Hip flexors
« on: December 07, 2010, 05:30:19 am »Hi i'm new here and this is my first replie. (sry for my poor english)
I try to improve jump and sprint performance since three years now.
I think hip movement is the most important factor in sprinting and single leg jumping.
For example stand on a weight scale and drive your knee up as fast as you can. Look at the scale and you know what i mean.
For me it's unbelieveable that no one trains the hipflexors. There are millions of youtube vid with heavy lifts like squats and deadlifts and all that stuff, but no hipflexor exercises like one leg weighted situps or weighted leg raises. poor!
The two most important musclegroups are the hip flexors and the two jointed hamstrings.
The quads aren't very important in RSL movements. Most of you won't beliebe this.
the quads are hip flexors..
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Doing MaxEffort bulgarin split squats with dbs makes your two-joined hamstrings extreme sore! But not your quads!
Because the power come from the hips. It's very important to have a super strong core to transfer the power!
the quads rarely get sore with any lift, they are pretty much always stronger than the hamstrings.
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I think the reason is because the hip joint is a fix point. One leg drives forward (hipflexor work) and the other backwards (hamstring and little glute work) this result in a fix hip joint position.
The sprint trainer barry ross write an article: http://www.dragondoor.com/articler/mode3/269/
And i read a study about the corelation of hamstring strenght and sprint times. That's also a reason why deadlifts are great for sprinting especially SL deadlifts.
sure hamstrings are more important for sprinting than jumping, the quads still absorb a ton of force during each foot contact during a sprint, and stabilize the patella.
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End result: hip movement have highest priority in sprinting/ SLRJ for me
calv movement have second highest.
sprinting/SLRVJ have more contribution from hamstrings, for sure.. for double leg jumping, quads become extremely important.. regardless, quads always absorb a majority of the force in each movement.
as for hip flexors, sure training them directly may help in SLRVJ, most definitely will help with sprinting, but for double leg jumping, not so important.. hip flexors get strong and powerful simply by sprinting, for the most part.
peace
17935
Strength, Power, Reactivity, & Speed Discussion / Re: The LEVEL-7 ideas thread
« on: December 07, 2010, 05:18:33 am »new squat stim:
while naked outside, after unracking the new PR weight, someone unleashes the mosquitos/bee swarm right as you you hit depth.
level-7.
That, or they release a death-sentenced gay rapist behind you when you're at the ... bottom so to speak.
level-7XXX nohomo.
17936
Strength, Power, Reactivity, & Speed Discussion / Re: Strength & Conditioning / Performance QUOTES
« on: December 07, 2010, 05:17:31 am »
love this one kwcC: "The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will." -- lombardi
17937
Basketball / Re: Random/Unknown Dunks
« on: December 06, 2010, 10:32:22 pm »Do it NAO!
i did i did.. lol
post your vids in there
i like one thread for tons of random dunk vids, much cooler that way.. kinda like "lol thread", but more awesome, since it's dunks... i salute you for trying tho
peace mang
17938
Pics, Videos, & Links / Re: *ATTENTION* HOW NOT TO DO MR TUCK JUMPS *ATTENTION*
« on: December 06, 2010, 08:42:49 pm »I remember the worst... it was that slow guy that jumped like 4 inches for the rebound jump.
it was some hockey guy, he lands and loads up for like 3 seconds swinging his arms back and forward, then jumps like 4".
lol
17939
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 06, 2010, 08:30:20 pm »
REA SQUATS:
4x3@143
-Great , real freefall!
MSEM SQUATS ( Eccentric normal , transition + concentric as explosive as possible ) :
8x1@209 , ( +33lbs for first 4 reps , +22 for the rest )
- Great explosion , was jumping a couple of inches off the ground!
sounds like a powerful session, good work man.. when you bumping those msem squats up though? i mean you could do them at 90+% of 1RM so, just wondering.
pc
17940
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 06, 2010, 08:20:30 pm »
Thanks for the props, guys!
Tomorrow begins adarq plan numba 1, with my new shoes that just came. Sweet.
EDIT: This is a bit silly, but the shoes have me absolutely champing at the bit to go work out. I can't wait to see what squats are like with real shoes on instead of elevating my heels on little plates.
COB tomorrow cannot come soon enough. Might even try to dip out of work a little bit early (boss is in Egypt).
what kind of shoes you get again? which brand?