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Never tried negatives for calves, if you were looking to put on size, i'm guessing they would be of benefit. If you were going to do them make sure you have something to stop your heel so you feet dong go past 90-100 degree dorsiflexion... Once your shin angle is < 90 that's where I could see injury occurring..

unless your a bodybuilder though, i wouldn't bother trying to develop the calves, just learn to live with what you got.. 

"unless your a bodybuilder though, i wouldn't bother trying to develop the hamstrings, just learn to live with what you got.."

"unless your a bodybuilder though, i wouldn't bother trying to develop the glutes, just learn to live with what you got.."

"unless your a bodybuilder though, i wouldn't bother trying to develop reactive ability, just learn to live with what you got.."

"unless your a bodybuilder though, i wouldn't bother trying to develop explosive strength, just learn to live with what you got.."

"unless your a bodybuilder though, i wouldn't bother trying to develop maximal strength, just learn to live with what you got.."

etc

verkhoshansky prescribes calf raises for a reason.. I know he's not the end all be all in s&c ideology, but, it only makes sense to train the calf just like how you train the glutes/hamstrings, which are less developed primarily fast twitch muscle groups. The gastrocs are highly fast twitch, but that's not to say that they learn to develop maximal forces from sprinting/plyos alone. A very small, unnoticable amount of hypertrophy could lead to some serious strength gains in the gastrocs. Strength can also be gained without hypertrophy, of course.. It's similar to people who want to improve jump shot range; the overall mindset is to just practice shooting from further out, but more gains can be made if the trainee shoot from further out AND improves overall upper & lower body strength, which entails holding on to progressively heavier db's, which also helps develop the wrist flexors. The upper body is unlike the lower body in terms of weight training, the muscles of the feet/toes/lower leg gain much less strength when weightlifting than the hands/fingers/wrists/forearm.. The feet play a major roll in jumping/sprinting etc, as we both know, being able to 'flick' the feet just like you can 'flick' the wrist will give you considerable gains in power in regards to jumping.. that reflexive flick during sprinting is just as important.

pc

I'm trying to gain strength right now for the next 3-4 months. I'm at ~84 kg right now. Bodyfat % is probably ~15-16%.

What should be my approach in these 3-4 months in terms of eating? Should I eat like a bull everyday regardless if I go to the gym/I consume calories that day or should I just eat a lot in the training days/after training and keep a low calorie, low carb intake in my rest days?

eat one big meal on rest days, the rest of your meals should be low carb high + mod/high protein + moderate fat snacks.. on training days, same thing, but consume more in the meal after training (which is after he post workout shake).. so basically two big meals on training days.

Should I take a protein shake that's 50% protein 50% carbs after my training/in my training days instead of the 90% protein one that I'm taking right now?

wouldn't worry too much about that, but i'd lean more towards the 50/50 split, you'd want more carbs than 10% thats for sure.

Do you think I should aim at re-composition in this 3-4 month period (meaning - trying to build muscle in my training days in terms of nutrition and lose fat in the off days, maybe doing some running, cardio etc)? Or should I go all out into muscle building and forget about cardio and stuff, with the idea of shedding fat later?

definitely do the cardio, i'd say your focus is more on putting on MOSTLY lean mass with minimal fat, rather than losing fat & gaining muscle.. so, putting on mostly lean mass will have your body composition improving, and you'll have less fat to 'cut' when you reach your goals 3-4 months from now.. cleaning up your diet so it's less frequently carb heavy & getting in the cardio will help you achieve this.

so, on your rest days, for your snacks, you want something that is low carb + high protein + moderate fat... such as 2% milk + protein.. i imagine you will have a "blood thirst" kind of feeling once you start eating like this, and that's a bad sign.. once you are satisfied with a lower carb snack like that throughout the day, you'll be seeing some major physique changes. You could obviously use something else too, such as green veggies + small chicken breast or a sandwhich or something like that.. the point here is, eat most of your carbs in one meal, then eat them in much lesser amounts throughout the day.

avoid stuffing your face all day

peace

its weird, i always jump like shit at the high court at the company gym, but the pr court has always treated me reasonably well.

sometimes a high rim/goal like that can really shut you down, try thinking about getting more of your hand over than just touching it etc.. on 10', think about getting mid forearm, on high rim, think about getting half of hand, etc.. look a few inches above that rim, don't set your eyes right on the rim.. it's off & on though, sometimes it just looks too daunting, but other times it really helps you get up a bit higher.

forgot to mention that on a whim i tried out my SLRVJ, also after the knock. got 1-2 inches both tries. and now that im typing this, i just realised that the fella ran into my left leg, my jumping leg. cant wait till the next time i get to hit this court again.

damnnnnn...... that sounded like a promising session.

pc, heal up quick.

Some data structures for the UltimateAthlete struct:

typedef struct UltimateAthlete {
uA_bioanalysis_t        bioanalysis; // height, weight, age, name.. contains pointers to muscleanalysis, boneanalysis, etc
uA_injury_history_t    injury_history; // list of bone, tendon, ligament, etc injuries sustained
uA_training_history_t training_history; // linked list of training programs/systems utilized, including sub-lists of training sessions per day, also including the pre-testing & post-testing results for each training program
uA_muscles_t            muscleanalysis; // linked list of each muscle group, force & length/tension characteristics, dynamic/static/passive flexibility characteristics, injury history list, circumference/CSA - complete mapping, fiber composition, tendon lengths to insertion on bone
uA_bones_t               boneanalysis; // list of bone lengths, csa's - complete mapping, bone density
uA_braintype_t          brainanalysis; // the conscious & subconscious psychological aspects of the athlete
uA_diet_t                  dietaryanalysis; // a list of days with sublists to each meal/snack/liquid intake for that day, based per 24hour period
uA_sleep_t                sleepanalysis; // a list the sleep habits experienced per day, for how long, feeling upon waking, how long it took to sleep, etc
} uA_t;


next, define those substructures lolz (ok lets just picture them for now).

everything could then be linked together based on timestamps, or, have it organized a different way, an array of ultimateAthlete structures with all information filled in for that day, each member of the array is the day they were alive, so you can just access ultimateAthlete[365] for data @ 1 year of age, then ultimateAthlete[365*20] for 20 years of age. Then you wouldn't have to keep a history any longer, the history would be in the array, the only thing you'd need to keep lists for is things that attach, like the muscleanalysis & boneanalysis substructures.

lool.



feedback_t * TrainingSession(ultimateAthlete_t *ua, ...) where ... is a variable length number of arguments consisting of an exercise_t *, which includes sets, reps, rest intervals, tempo, cues, weight lifted/height achieved/etc.. a feedback_t is returned, which contains lists of exercises & their outcomes, to monitor progress properly or to flag an exercise as dangerous or currently too intense, etc.

feedback_t is then used to update progressions, re-calculate maxes, flag exercises by adding them to integrity checks prior to sessions (ie, aquireListOfSafeExcercises( my_trainer->data ); )

etc

lolzlzlz

lol..

That's interesting. So you are against the negative part? I do my calve raises on those elevated pad machines , so i go from negative to full extention , should i switch them to feet flat on the ground and just raise?

ah you took me wrong, i mean, overloaded negatives.. only negatives, using a weight so heavy that you can't lift concentrically.. that's something that lots of bodybuilders have incorporated for a long time now.

my bad should have clarified more

pc

nice...what height where u at when u started dunking?

10'8 with a ball i could palm, with a ball i couldn't palm - off lob; around 10'10 or so.

Random question that doesnt belong in ur log, when you do depth drops, where should your head be looking??  (straight, down?)

definitely straight ahead, down is a big n0n0.

peace mang

the dog looks cute 

thanks alot ya people are 'melting' over him outside/wherever we took him.. hah.. we got lucky finding this dog, he's really interesting, very obedient right off the bat, really cool personality, doesn't bark yet either.. which is odd.

backboard jumps lookin crazy... tho u gotta hv somethin wrong in there for wanting to hit ur head hard haha, a touch is fine, but a hard hit... 

haha thanks.. crazy for hitting head on backboard pad? nah..... crazy for hitting head on wooden pizza-stop signs, yes.

;d

why do u do that leg bendin thing tho when u jump, that butt kick motion thing.

dno, just a reflex.. it's odd though.. i actually like how jumps look without the leg kick, they look higher without the leg kick imo.. you get more of a 'float' look with legs straight pretty much the entire time.

pc