18241
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 19, 2010, 08:09:00 pm »
i forgot to link this one, i think it's the highest of the head height jumps
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18242
Pics, Videos, & Links / Re: beast
« on: November 19, 2010, 06:58:28 pm »
impressive yet insane (the zercher throw/catch at the end)
18243
Strength, Power, Reactivity, & Speed Discussion / Re: low bar squat vs high bar squat
« on: November 19, 2010, 06:42:33 pm »Excellent post...
edit: I remember jaron (jason?) gilbert had a really impressive half squat vid, which took some heat, because of all of the ATG maniacs.. that dude was very explosive, nice vert too.
on somewhat of a tangent that needs no response:
btw, a few other members who have experienced hip pain are Vag (not built for ATG squatting), spikejon (i forget his SHR but his squat form was great), and Adam from tvs (rippetoe style squat). Not saying everyone will get hip issues from it, but, adam is a great example, because his form was damn near perfect and he was definitely built to squat in that manner. His hip pain became pretty intense from what I remember.
18244
Strength, Power, Reactivity, & Speed Discussion / Re: low bar squat vs high bar squat
« on: November 19, 2010, 06:37:22 pm »Of course half squats will hit the p-chain as well, I don't need EMG "research", that has a ton of problems, to tell me that. There is hip extension involved, so you will activate the according muscles. You will still have a better strength exercise with a full squat.
Of course the full squat is better assuming you could do the same amount of weight on a full squat as you can on a half squat, but you can't, so half squat wins.
x2, "better" is the keyword here.. if you compare all of the aspects, such as what james smith basically did, half squat is obviously "better" for athletic performance by principle.
regardless, improving your half squat strength or ATG squat strength still lead to the same end result. Again, it's just some athletes will be able to utilize ATG squatting more effectively than others. If I tried to get Eddie deep squatting, we'd still be doing mobility & squats with a dowell/45 lb bar, he's not built for it, most people into vert/basketball are not built for it.
The vast majority of people who are REAL basketball players, are not built for ATG squatting. Long legs, short torso, very lanky, small chest cavity, the end.
18245
Strength, Power, Reactivity, & Speed Discussion / Re: low bar squat vs high bar squat
« on: November 19, 2010, 06:31:47 pm »Right, so to lift the most weight max weigh listen to guys like ripptoe and westside
to jump the highest, sprint the fastest, or become overall better athletes, along with balancing the demands of becoming better sportmen, listen to James Smith, Tom mylinski, Charlie Francis, Buddy Morris, etc.
For everything in life, listen to Adarq
i agree with this post, especially the last line.
As much as james smith bugs me, he is a damn good coach, and he did have some very impressive videos of his own performance, I remember a good broad jump vid, decent vert, and some insane high rep pullups for a guy his size.
The rest listed, of course are excellent coaches as well.
I believe in the "there's a squat style that is best for you" approach for athletic performance improvement, which is obviously different than rippetoe's stance. For example, I would never try and force high jumpers into a deep squat.
pc
18246
Olympic Weightlifting / Re: 69kg lifters
« on: November 19, 2010, 06:16:36 pm »google judd biasotto...602 ?? at 132 lbs...advocate of pavel's high freq(grease the grove more or less), high volume, varying intensity, no fatigue, perfect technique, practicing a movement rather than 'working out'
damn, drop a thread on him mang.
18247
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 19, 2010, 05:33:09 pm »8 bananas? Beasting like Frank Yang I see
u kno it.
155 lb today lol.. 7 hours sleep, slightly tired/headfuzz, but i wanted to get in the indoor gym so bad i just said F it let's do it.
backboard on these photos has to be around 9'4 i'd imagine, pretty close on a few jumps.. i will hit my head on it soon.
same shit..
http://imgur.com/QPd73.png
http://imgur.com/KgQG2.png
http://imgur.com/rb9k7.png
http://imgur.com/Hn9JI.png
18248
Basketball / Roberto "Exile" Yong - 5'11 dunker
« on: November 19, 2010, 05:25:20 am »
ridiculous shit he's doing here..
18249
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: November 19, 2010, 05:22:43 am »very nice.. you gotta eventually do those lever ups, where they go from pullup and just lever straight up onto the top of the bar.
thanks
haha yea that would be sick.
Next for me is the human flag, gonna try it and see how far off I am.
damn, if you nail that i'll be "jelly".
18250
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 19, 2010, 05:21:02 am »
11/19/2010
bw = 152
soreness = none
aches/injuries = none all day until i started warming up to train, that damn 1-arm ohp (left arm) bugged my back out a bit, mid back, itll be fine but every time i bend down now after performing that initial chinup warmup set, it pinches.. shit is annoying as hell.. 1-arm ohp = shunned - not doing that anymore.. i knew that was going to happen too im such a retard.
fatigue = low but still feel stale mentally, legs feel light/good
diet = protein shake, mashed potatoes + chicken + salad, 2 slices of apple pie, training, protein shake, protein shake + 8 bananas + PB sandwhich
workout: upper strengths
- mr tucks: 5, 5, 5, 5, 05, 05, 05,
- weighted bar dips to BW dips: 20 lb dips + BW dips @ 8-5, 7-5, 9-5, 7-5, small partial: 50, 30, 30
- chinups to 2" bar curl: chinups = BW, 2"bar curl = 70lb @ 14-8, 13-6, 11-7, 12-0, small partial: 18, 20,
back felt fine during chinups/dips/tucks, but bending over to pick up the curl bar bugged it out, right in the exact spot where i was feeling it during 1-arm ohp.. as the night went on, felt it more during other movements, plus i tried stretching it real hard which probably wsnt smart.. either way, 1-arm ohp was stupid.
peace
bw = 152
soreness = none
aches/injuries = none all day until i started warming up to train, that damn 1-arm ohp (left arm) bugged my back out a bit, mid back, itll be fine but every time i bend down now after performing that initial chinup warmup set, it pinches.. shit is annoying as hell.. 1-arm ohp = shunned - not doing that anymore.. i knew that was going to happen too im such a retard.
fatigue = low but still feel stale mentally, legs feel light/good
diet = protein shake, mashed potatoes + chicken + salad, 2 slices of apple pie, training, protein shake, protein shake + 8 bananas + PB sandwhich
workout: upper strengths
- mr tucks: 5, 5, 5, 5, 05, 05, 05,
- weighted bar dips to BW dips: 20 lb dips + BW dips @ 8-5, 7-5, 9-5, 7-5, small partial: 50, 30, 30
- chinups to 2" bar curl: chinups = BW, 2"bar curl = 70lb @ 14-8, 13-6, 11-7, 12-0, small partial: 18, 20,
back felt fine during chinups/dips/tucks, but bending over to pick up the curl bar bugged it out, right in the exact spot where i was feeling it during 1-arm ohp.. as the night went on, felt it more during other movements, plus i tried stretching it real hard which probably wsnt smart.. either way, 1-arm ohp was stupid.
peace
18251
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 19, 2010, 05:14:47 am »so do you generally jump high approaching from right?
it seems like it, i've always felt great coming up on that side but since I used to jump on the vertec at MSC, i always had to come from the left... so i guess i just got stuck in that pattern, even though occasionally i would go from the right.. but now im really focusing on it and i feel much more power coming from that side.
Quote
Might have to mix it up more myself.
yup, try it out
peace!
Looks like the femur is a lot longer than the tibia in the last pictures... maybe optical illusion
i actually have the ratio/measurements somewhere, tired as hell though right now and can't remember off top.
peace
18252
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: November 19, 2010, 04:33:51 am »
very nice.. you gotta eventually do those lever ups, where they go from pullup and just lever straight up onto the top of the bar.
18253
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 19, 2010, 03:40:57 am »neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST
Thought I was gonna get the court today but some random JV basketball team was practicing.
warm up
foam roll
stretches
jump rope x a bit
work
depth drops 2x5x18"
tucks 3x20
pogos 2x5
Having a big pre-Thanksgiving dinner with a bunch of my friends tonight, so had to hustle out after that to get ready and shit. Makin' some green beans with mint and jalapenos...mmmm.........
sheeeiiitt.. nice
shoulda took pics of the feast.
Quote
EDIT: Just realized this is the end of phase 2. Still don't really think I'm gonna see a big gain at the end of this, but not much longer before I find out.
18254
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: November 19, 2010, 03:18:38 am »
Decided to add the final missing link to my training, reduce bodyfat.
Please see my signature for further information.
Yup , ive seen these sites , i learned them from you , great stuff there!
Anyway , not going crazy about bodyfat , for now i will just add some sessions like today's ( 45 mins at 60-70% MHR ). When the hypertrophy-transition phase ends ill add some elements like high-low carb days etc.
nice man!$!@$!@$!@ GET SHREDDED (eventually).
you have the right idea though, just ease into it nice and slow, walking will be great to get those extra kcal burned without tapping into your strength/power training.
good stuff
18255
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: November 19, 2010, 03:04:55 am »bench 5 x (40, 60, 70, 80kg)
pullups 5 x (5, 10, 15, 20, 15)
OHP 5 x (20, 30, 40, 45, 30)
back ext: 3 x 20
hangin leg raises: 2 x 15
quad still sore from the bang. cant walk down stairs properly. game tmr, in 18 hours.
damn you have been getting banged up, bleh!@$!@ sucks.. i remember when i balled, i had some serious thigh bruises from people kneeing me, some so bad i couldn't walk for a few days.. i remember some full speed ones right in my sissy ass thighs, had me unable to walk for ~4 days, that one was horrible.
:/ keep icing to reduce inflam.