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Messages - AGC

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181
Shoes / Re: A shoe specifically for dunking
« on: October 17, 2017, 06:15:17 am »
I totally agree on bball shoes. I realised after wearing lighter, less bulky shoes that bball shoes (even super low cut) are just too heavy/awkward. I run in the Nike XC waffle racers (best running shoes) and I've found the Nike Metcon 3 are a great in-between option, they're essentially running shoes with more structure in the heel for squatting. Great for jumping. lifting and running. Unfortunately it means indirectly supporting crossfit *shudder*...but they really are the best training shoes I've had. Great for basketball too.

182
Progress Journals & Experimental Routines / Re: acole14's journal
« on: October 17, 2017, 06:10:30 am »
@adarq: will do!

Quote from: fast does lie on October 16, 2017, 05:28:46 pm
I thought so, but he already does BSS, so i was confused..... and other variation should be called lunges....

SLsq = Single leg squat, no lunges involved.

183
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 12, 2017, 08:46:21 am »
^ Come on, that was not neg-worthy. Not the worst RDL form I've ever seen by a long shot. I posted this at the time he put that up originally, could definitely use more depth for full hamstring development, but it's still moving a lot of weight with a straight back and good hip drive.

184
Progress Journals & Experimental Routines / Re: acole14's journal
« on: October 12, 2017, 12:21:02 am »
SVJ training's going well. I was inspired by maxent's beastly squat volume sessions and thought I probably needed a bit more volume too. Changed the 5x5 to a 10,7,5,5,7 and got up to working with at least a double-double (2x20kgs each side) for all sets: 100/110/120/120/100 from starting at 80/90/100/100/80. Other lifts:

BSS: 2x10@17.5kgs DBs
GHR: 2x10, 1x8
RDL: 3x5@100kgs (grip giving out before hams)
SLsq: 2x6@10kgs

I'm constructing another vertec (this time with PVC pipe and connectors as I don't have any good tools) to start ramping up the jumps. I should have enough backyard space to make it work. The gym is so close that I might go there first, do a full warmup, squat a bit, then drive home and jump. The hardest bit (same as last time) is getting the spacing right between slats with a home job.! Ideally want it 1/2'' increments, but might have to settle with 1.5cm jumps instead as I can't get the right nut/washer/slat combo to work for =1/2''...oh well. It's fun making another one though, and so much cheaper than a commercially constructed one (~1100AUD here).

185
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 11, 2017, 10:37:34 pm »
Quote from: maxent on October 11, 2017, 11:09:30 am
I must say one good thing about doing depth jumps is that it gives you a program for jumping instead of freestyling random rvjs and getting frustrated because your obese whale ass can't touch some distant dreamy target like 36". So im happy to just rock up do my 3x5s and move on. If it works it works, if it doesn't at least it won't affect my motivation.

How would you assess if the depth jump program is working?

186
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 11, 2017, 07:50:12 pm »
When you say "BSS @30kg dumbells 3 x 7", do you mean 30kgs combined weight (2x15kg dumbbells) or one 30kg DB in each hand? You should film those as well.

187
Progress Journals & Experimental Routines / Re: 178
« on: October 08, 2017, 07:26:03 pm »
Quote from: maxent on October 05, 2017, 02:40:43 am
BW: 87.1kg
Activity: 86.7kg
Misc:
Diet Compliance: 1/1

Training upper body and recovery lower body.
Recovery BS 2x6x105 (+2.5kg from last week)
Paused BP 3x5x82.5(+1.5kg from last week)
Weighted Dips 3x5x111 (PR, 21kg; 10kg vest + 10kg kb + chain) 
Jump rope
IDBBP 3x12x20
Curls 3x5x45 (PR)
Tempo sprints 3x(100m run, 100m jog back) (PR; new ex)

Notes:
I thought about doing more sets of bench but fuck bench press. Piece of shit lift has been a total waste of time, im done with giving it any more attention than it deserves. On to dips and they were rally challenging for the first time -- i wanted to use a 9kg kettlebell but there wasnt one between 8kg (from last week) and 10kg so went with 10kg. It also prob didnt help that i only did 3x5 last time instaed of more sets (i reduced volume intentionally on upper body lifts to priotise squats) but i will add more volume now that i know bench press is gna be reduced volume from here on.

Tempo sprints i actually came home and was gna get out of the car and thought nah i better do it, dont wanna waste acoles time. So went back literally was done in 5 minutes and back home. I started conseratively. At first i thought this is kinda silly but by the 2nd round i felt a nice pump in the hamstrings and realised this could actually benefit me more than i realised in terms of recovery. So exciting stuff, first straight sprints ive done in months (only did hill ones). Nice.

Niec work mate. Yeah I guess if you haven't sprinted for awhile it can feel a bit odd. Hopefully you can see some benefits after a few sessions.

Your squatting form is looking great! Impressive volume.

188
Strength, Power, Reactivity, & Speed Discussion / Re: Best Exercise for Super Strong Glutes besides Full Squat
« on: October 06, 2017, 10:08:43 am »
Quote from: Final Phenom on October 06, 2017, 02:41:16 am
Quote from: acole14 on October 06, 2017, 02:01:13 am
Quote from: Final Phenom on October 05, 2017, 05:31:55 pm
As for acoles comment the glutes also externally rotate and abduct the leg so abductions hit the glute in a different way than extension exercises. I prefer the clams though, or else the TFL muscle can take over

Why is this?

I made a mistake actually I didn't watch the video and thought you were talking about a different exercise. The TFL is the dominant abductor in most cases though, but apparently not in that range of motion. Also that exercise is great because it's a mix of abduction and external rotation.

Pretty much I was kind of a cunt and assumed I knew what you were talking about because I researched glute training a lot. But I've actually never seen that exercise, and from trying it just now it seems to work very well. Definitely will add it to leg day warmup.

Thanks for calling me out lol

Oh, I wasn't meaning to call you out at all (although I did suspect you might not have actually watched the exercise :D ). Glad you like it.

189
Strength, Power, Reactivity, & Speed Discussion / Re: Best Exercise for Super Strong Glutes besides Full Squat
« on: October 06, 2017, 02:01:13 am »
Quote from: Final Phenom on October 05, 2017, 05:31:55 pm
As for acoles comment the glutes also externally rotate and abduct the leg so abductions hit the glute in a different way than extension exercises. I prefer the clams though, or else the TFL muscle can take over

Why is this?

Quote from: fast does lie on October 05, 2017, 05:23:55 pm
Quote from: acole14 on October 04, 2017, 07:21:00 pm
I would throw in seated band abductions with a thick band you can do for 10-15 reps. If you lean forward it isolates the glutes superbly.

I don't like this exercise tbh. I did it for a little while and it fucked up my hips made my snapping hip syndrome worse. Also this makes the glutes stronger? I thought the glutes are mainly responsible for pushing the leg back, isn't this more for hips and side of thigh?

It's a complementary exercise to those already posted to strengthen all functions of the glutes. Having better hip abduction strength will help your squat, jump etc. BSS and deep squats are the way to go for max strength/hypertrophy of the glutes. Btw, if that fucked up your hips, get that syndrome sorted by a professional - it's a warmup/rehab exercise!

190
Strength, Power, Reactivity, & Speed Discussion / Re: Best Exercise for Super Strong Glutes besides Full Squat
« on: October 04, 2017, 07:21:00 pm »
I would throw in seated band abductions with a thick band you can do for 10-15 reps. If you lean forward it isolates the glutes superbly.

191
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 04, 2017, 06:23:34 am »
Quote from: maxent on October 04, 2017, 02:04:57 am
Quote from: acole14 on October 03, 2017, 08:10:33 am
Quote from: maxent on October 02, 2017, 04:52:13 am
Completely ignorant of tempo sprints but i'd like to learn more

The Charlie Francis approach is to use it as active recovery, so if you have a nice footy oval nearby you could just do something like: [run half:slow jog half]^4-6x on your rest day after a dynamic warmup (your choice). The run part should be up on your toes with strong arm swing but not too crazy, ~7 RPE. The slow jog should be essentially walking pace. That would shred the fat off and actually doesn't tire you out for the next workout as much as you'd think, once you've done two or three sessions.

Once you get more advanced you can either do more laps or go a bit harder, lots of room for progression. Also, if you have a sled at your gym, that's another good option for HIIT.

Thanks acole. There are loads of ovals etc around. Nearest one is usually used for soccer most nights but it's no biggy to find another one, esp since im driving to the gym and there are more around there. this is my training schedule (for the last,  wanna say 8-10 weeks it's been?): I train every other day (EOD)

Day 1: Volume squats
Day 2: rest
Day 3: upper body (ohp & chinups), recovery squats
Day 4: rest
Day 5: Heavy lower body (squats, rdls, back extensions, max jumps, hill sprints)
Day 6: rest
Day 7: upper body (bench, dips), recovery squats
Day 8: rest

Repeat

So i would be tacking the tempo workouts onto days 3 and 7. I can start tmr (day 7 in the schedule). Real easy/light and add reps as i handle it ok? Just to be clear what distance should i use?

Yeah I think that'd work well to try it day 3 and day 7. Local sports ovals are good but tricky because there's no fixed dimensions they have to adhere to for any particular sport. You might have to estimate a bit, but running around half the perimeter of an average AFL field should be around 200-250m, which would be a good distance for you. Or you could run goalpost to goalpost, which would be around 100-120m, and walk/jog back. You'll have to approximate it a bit if it's not a standard aths track. I hope it works for you!

192
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 03, 2017, 08:10:33 am »
Quote from: maxent on October 02, 2017, 04:52:13 am
Completely ignorant of tempo sprints but i'd like to learn more

The Charlie Francis approach is to use it as active recovery, so if you have a nice footy oval nearby you could just do something like: [run half:slow jog half]^4-6x on your rest day after a dynamic warmup (your choice). The run part should be up on your toes with strong arm swing but not too crazy, ~7 RPE. The slow jog should be essentially walking pace. That would shred the fat off and actually doesn't tire you out for the next workout as much as you'd think, once you've done two or three sessions.

Once you get more advanced you can either do more laps or go a bit harder, lots of room for progression. Also, if you have a sled at your gym, that's another good option for HIIT.

193
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 02, 2017, 04:07:13 am »
Quote from: maxent on October 02, 2017, 02:32:56 am
Thinking about cardio. What shud i be doing for fat loss / body comp etc. I have to admit jumprope isnt the answer, i just mess up too much and it's annoying when you can't string together a few longer unbroken sequences of jumps. Don't really fancy treadmill or bike, i can't add any more leg fatigue to my already fatigued legs.. idk. Rowing sucks too.

If you're a power athlete, the answer to this question is almost always tempo sprints (IMO, of course).

194
Injury, Prehab, & Rehab talk for the brittlebros / Re: TENS Machine and Massage Thumper
« on: September 19, 2017, 03:26:10 am »
Yeah that is the case. I think because the degree of tension you have in certain muscles will differ and you just have to trial-and-error it.

195
Injury, Prehab, & Rehab talk for the brittlebros / Re: TENS Machine and Massage Thumper
« on: September 15, 2017, 06:47:15 am »
Quote from: fast does lie on September 14, 2017, 05:40:43 am
TY,

I had been spending almost 1-2 hours a day sometimes last few months just trying to release muscle tension really good.

You said don't use it as a crutch, how much would you recommend to use the TENS and how much to still foam roll/massage/stretch?

TY

You could use the TENS once a day for 15mins after a workout as needed. For instance, if you squat heavy, stick two pads on your spinal erectors and two on your glute medius afterwards and ramp it up to near max for 15 mins (your settings will vary, but use high Hz). Back should feel pretty good the next day. Or if you hammer the Bulgarian split squat, do the quads. There's videos for the best placement for each muscle group.

I just do foam rolling to warm up occasionally. I do 15-20mins a night with a hard rubber ball on hip flexors, glute medius, spinal erectors, then wrap up the knees with compression bands for two minutes and do a squat sit, then ball on the shoulders and back. Then if there's particular issues, do stuff for them. No need to do more than 1hr, just wasting time. Be targeted and spend the rest of the time sleeping.

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