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Thanks guys! Cant explain in words how happy I am to be a part of this great place!@!@
And we, in turn, are happy to have someone who wakes up in the morning and can answer our questions before 3 PM EST.
21 Nov 2010
Bball game.
No subs , played 38 mins , DEAD! No rim jumps.
lol nice!@$!@
Training-wise : really nice! , Bball-wise & fun-wise : terrible!
That 705 dl looked so easythanks big P....after I loose weight (during decem/jan) I might take a shot at the highest deadlift by a teen ever (current is 815)
21 Nov 2010
Bball game.
No subs , played 38 mins , DEAD! No rim jumps.
Happy bday twin.Im 24 today as well then.
Damn I feel old. Maybe thats why you wrecked your back. Because of your extreme age.
LBSS happy birthday !!!
Flander are you trying to depress me?
nice man!!! for one arm pushup, i'd personally try to keep from arching so much on the way up, really squeeze the glutes, but i don't do them so..
hurdles looking good, how you been feeling? reactive/explosive/stronger still?
peace
Yeah. Normally I don't arch so much. I've never done them after a chest workout like on the vid. Squeezing the glutes actually helps a lot. I learned how to do them from the book the Naked Warrior. It teaches you to have full body tension in those kinds of exercises. Good stuff.
I think even with small maintenance work I'm still feeling myself getting weaker. Could just be the massive energy drain from everything I've been doing. Last time I did 110m hurdles I felt like I should have been able to run faster with a quicker start, but it didn't happen. That's the day I decided it was better to just go home from school and eat than workout and MAYBE have a protein shake and some real food before going back to rehearsals. I figure I'm better off staying close to where I am instead of going backwards from lack of nutrition.damn i feel tired alr just looking at u run.
That's not even full race distance.But I'm glad my sprinting seems so impressive to you.
<a href="http://www.youtube.com/watch?v=VwHUzEeqFdg" target="_blank">http://www.youtube.com/watch?v=VwHUzEeqFdg</a>
http://www.youtube.com/watch?v=VwHUzEeqFdg
Hmmm, do you know why those sprints would be in the vertfreak template like that? They are in there....
I would recommended you reevaluate your speed session. It is pretty crazy to ask your body to rattle off 8x 100's at a high intensity in one day. Even an elite sprinter would have trouble with a session like that. Personally I would struggle to over 500m of speed volume in an entire week..
Hi everyone,
My name is Brandon and I am on this forum to try to con Lance into helping me with my training, haha. I would like to dunk a basketball though and jump higher after that and see what happens.
Training history: I started off like many unfortunate souls with Air Alert. I moved on to the jump manual which was initially a good program but lacks customization. Although Jacob is available for consultation, he is not always accessible and lacks basic variety in his program (the jump manual is merely a template). I have no history of injury. I am currently following the vertfreak system and trying to work with Lance to make sure I am programming everything properly.
Stats: I need about an inch more to dunk a basketball. I can alley-oop a basketball right now. I am 6'1" and have a standing vertical of 30". My running vertical is not much higher because I lack the requisite form otherwise I think I'd be able to get one down already. I am 180 pounds and 9 to 9.5% bodyfat. I would kill a man in hand to hand combat for an extra inch on my vertical.
I am posting my log here for Lance to review. I used to squat only to parallel but now I perform full (A2G) squats. I used to romanian deadlift but now do straight leg deadlifts so some of my initial tests on these lifts might be a little low based on unfamiliarity with the lifts. Anyway, here is my log.
I have my Monday and Friday workout here but I also do 4x4 running vertical jumps, core, and upper body wednesday, 4x4 running vertical jumps and box jump workout A on Thursday, and 4x4 jumps and core on Sunday. I take Tuesday and Saturday off. Everything below is listed in a reps x sets (as opposed to sets x reps) format.
Week 1 - Monday
8 x 100meters sprints
Full squat 3 reps x 8 sets - 205 pounds
Bulgarian split squats 3x5 - 20 pounds (each hand, each leg)
Stiff leg deadlifts 5 x 5 - 185 pounds
Week 1 - Friday
Stiff leg deadlifts - 5 x5 185 pounds
Box squats 6x4(60%) - 160 pounds
Hang cleans 3x5 - 135 pounds
Power snatch 2x4 - 75 pounds
Jump squat 4x4 - 95 pounds
Week 2 - Monday
8 x 100meters sprints
Full squat 3 reps x 8 sets - 210 pounds
Split squats 3x5 - 25 pounds
Stiff leg deadlifts 5 x 5 - 185 pounds
Week 2 - Friday
Stiff leg deadlifts - 5 x5 190 pounds
Box squats 6x4(60%) - 160 pounds
Hang cleans 3x5 - 135 pounds
Power snatch 2x4 - 75 pounds
Jump squat 4x4 - 95 pounds
Week 3 - Monday
8 x 100meters sprints
Full squat 3 reps x 8 sets - 215 pounds
Split squats 3x5 - 30 pounds
Stiff leg deadlifts 5 x 5 - 195 pounds
Week 3 - Friday
Stiff leg deadlifts - 5 x5 205 pounds
Box squats 6x4(60%) - 160 pounds
Hang cleans 3x5 - 140 pounds
Power snatch 2x4 - 80 pounds
Jump squat 4x4 - 95 pounds
Notes: I am just concerned about setting my squat percentages during weeks 6-10 of the intermediate strength based vertfreak template and would like help doing that. I will update this log weekly.
