1891
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
1892
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 10, 2011, 03:45:18 pm »
Diz page tagged wif da ms paint gogguls
1893
Article & Video Discussion / Re: Glenn Pendlay on over-prioritizing the squat
« on: February 10, 2011, 03:34:07 pm »
^^ 100% true, but if you're going from 2.0 to 2.5xbw I would assume you'd already be proficient at squatting!
1894
Strength, Power, Reactivity, & Speed Discussion / Re: de franco box squats
« on: February 10, 2011, 03:31:09 pm »Well yeah, because the box squat removes like 100% of the reactive component of the squat, and as an athlete you're not glad it does that.Box squats (Parallel) are a 100% reactive and explosive movement. Anyone who plays sports (other than bodybuilding) should veer away from Free Squats (Ass to grass).
Explosive? Definitely. Reactive? No buddy. You're pausing on the box for 2 seconds to take away the plyometric portion. Who is this, he reminds me of squidward from TVS.
1895
Crazy Weird Analysis & Stuff :) / Re: Smolov jr "wave loading"
« on: February 10, 2011, 03:28:48 pm »
Yea the monday workout in smolov jr 6x6 is just a joke... but i can never imagine doing 4x9 with that weight. But you're allowed to take as much rest as you need to, so you can turn them into mini-breathing squats that take about a minute and a half to complete for nine reps (10sec from rep to rep).
1896
Strength, Power, Reactivity, & Speed Discussion / Re: Strength rankings
« on: February 10, 2011, 03:25:54 pm »Quote from: vagNo , knees are NEVER in front off toes , especially in jumping!
http://www.adarq.org/forum/crazy-weird-analysis-stuff-%29/various-jumpers-plants/msg4973/#msg4973
Thank you for making my point. Watch Adarq's Half Squat vid... Every single time his knees pass his toes. Like I said.
I think Vag was being sarcastic here.... did you actually look at the pics? EVERYONE'S knees were in front of their toes on their jumps.
1897
Pics, Videos, & Links / Can I have analysis on my jump technique please
« on: February 10, 2011, 03:17:20 pm »
http://www.youtube.com/watch?v=IbMcCUb3V_M
Skip to :13... extra slow at :20
I squat deep as hell because I like it and it feels good. However, looking at what was probably a 37" running jump in this vid (one of my highest ever), I have a really sideways plant with like minimal knee bend. The left knee bends good, but the right knee (since I plant LR sideways) barely bends at all. Also, my lead-in step is pretty damn big. You can also see my side-plant at :04 here: http://www.youtube.com/watch?v=qoPmRErov6A
One thing, however, that I notice I do well is that my gather is somewhat quick. Soon after planting my left foot, my right foot comes flying in (I learned this is good from here: http://www.youtube.com/watch?v=Ipv_5QIVNt8). I think what you want (and you can see this better in my slowmo) is for the right foot to be planted right before you descend completely and stabalize enough to begin the concentric portion of the jump. In my vid at :23 you can see that my right foot comes in JUSTTTT after the eccentric portion is done.. I'm thinking it'd be better if it came in JUST before, so I'll work on that. I mean, that should minimize GCT a bit and provide more force since two legs can stabilize the eccentric better than one, right?
Skip to :13... extra slow at :20
I squat deep as hell because I like it and it feels good. However, looking at what was probably a 37" running jump in this vid (one of my highest ever), I have a really sideways plant with like minimal knee bend. The left knee bends good, but the right knee (since I plant LR sideways) barely bends at all. Also, my lead-in step is pretty damn big. You can also see my side-plant at :04 here: http://www.youtube.com/watch?v=qoPmRErov6A
One thing, however, that I notice I do well is that my gather is somewhat quick. Soon after planting my left foot, my right foot comes flying in (I learned this is good from here: http://www.youtube.com/watch?v=Ipv_5QIVNt8). I think what you want (and you can see this better in my slowmo) is for the right foot to be planted right before you descend completely and stabalize enough to begin the concentric portion of the jump. In my vid at :23 you can see that my right foot comes in JUSTTTT after the eccentric portion is done.. I'm thinking it'd be better if it came in JUST before, so I'll work on that. I mean, that should minimize GCT a bit and provide more force since two legs can stabilize the eccentric better than one, right?
1898
Article & Video Discussion / Re: Two foot jump technique
« on: February 10, 2011, 03:05:16 pm »
Damn raptor that's an awesome vid. Looking at my PR dunks, I do notice that my chest was pretty much vertical and right now it's pointing down too much when I jump. But I think even with this bad form, I can get back to my old PR dunks and jumps when I'm rested, and once I fix the form, I should get real close to 40" this time.
1899
Pics, Videos, & Links / Re: Dave Tate on human potential
« on: February 10, 2011, 02:56:48 pm »
Oh, and another thing. You're also not lifting any of your body weight with the leg press machine, which you do in a squat.
Btw, that's something nobody realizes. Go ahead, put on a 30lb weight vest and squatting your 5RM will be much more difficult (even assuming that the vest doesn't get in the way or change your form at all). Leg press takes away stabilization needed, lifting at an angle and thus reducing force needed, plus takes away the bodyweight that you have to lift.
Btw, that's something nobody realizes. Go ahead, put on a 30lb weight vest and squatting your 5RM will be much more difficult (even assuming that the vest doesn't get in the way or change your form at all). Leg press takes away stabilization needed, lifting at an angle and thus reducing force needed, plus takes away the bodyweight that you have to lift.
1900
Crazy Weird Analysis & Stuff :) / Re: Smolov jr "wave loading"
« on: February 10, 2011, 01:08:08 pm »
Interesting... smolov jr is definitely more wavy in terms of the est 1RMs. The est 1RM is nearly always higher (only exception is in week 1) during the next workout of the same week. With the start of the next week, the 1RM lowers to a level just a bit higher than the Monday before it, then gradually rises to a Saturday higher than before. The process repeats.
With Smolov base mesocycle, it seems that there really isn't much wave loading. After week one, the 1RM shoots up on the Monday workout, then lowers to a steady level for the rest of the week. The process repeats. In other words, there's a big difference between a Saturday workout to the next Monday workout, but then the 1RM lowers and stays pretty steady (to a level a bit higher than last week's steady 1RM) for the next Wed/Fri/Sat workouts. Then it shoots up again. If the base mesocycle were longer than 3 weeks, we'd be able to see this pattern better but that's all the program calls for.
IMO, the wave loading of the smolov jr is one reason why I've been able to handle it for so long. That, and the fact that the first few weeks of my gains were actually re-gains that I lost a while ago. Slowly, however, smolov jr is catching up to me and the saturday workouts feel a bit harder than last Saturday's (and the same with the other respective days).
With Smolov base mesocycle, it seems that there really isn't much wave loading. After week one, the 1RM shoots up on the Monday workout, then lowers to a steady level for the rest of the week. The process repeats. In other words, there's a big difference between a Saturday workout to the next Monday workout, but then the 1RM lowers and stays pretty steady (to a level a bit higher than last week's steady 1RM) for the next Wed/Fri/Sat workouts. Then it shoots up again. If the base mesocycle were longer than 3 weeks, we'd be able to see this pattern better but that's all the program calls for.
IMO, the wave loading of the smolov jr is one reason why I've been able to handle it for so long. That, and the fact that the first few weeks of my gains were actually re-gains that I lost a while ago. Slowly, however, smolov jr is catching up to me and the saturday workouts feel a bit harder than last Saturday's (and the same with the other respective days).
1901
Crazy Weird Analysis & Stuff :) / Re: Smolov jr "wave loading"
« on: February 10, 2011, 01:04:26 pm »
An example of the base mesocyle from the original smolov, had I stuck with it. Weights are calculated from a 1RM of 335lbs:
Quote
Mon - 235 4x9 (302250 5x7 (300270 7x5 (304)
Sat - 295 10x3 (312255 4x9 (328270 5x7 (324288 7x5 (324)
Sat - 305 10x3 (323265 4x9 (341275 5x7 (330295 7x5 (332315 10x3 (334)
1902
Crazy Weird Analysis & Stuff :) / Smolov jr "wave loading"
« on: February 10, 2011, 12:56:22 pm »
Got the idea from Adarqui's post in DamienZ thread on his smolov progress so far... these have been my workouts (you'll notice it's imperfect, as I missed some days and pushed a few others back). I put the est 1RM in there as well as according to the exrx calculator.
Format:
date - weight setsxreps (est 1RM)
Well analysts, make of it what you will. Particularly, I like how after every Saturday workout (the 10x3's) the 1RM drops a bit as compared to the next Monday workout. That should provide a bit more recovery for the next workout, which is a good thing since we lift two days in a row on Fri/Sat.
For the regular smolov base mesocycle, all the 6x6 would be 4x9, and the 1RM would actually shoot up after the smolov workout in most cases... holy shit.. that's tough (but it's only for 3 weeks)
Format:
date - weight setsxreps (est 1RM)
Quote
245 6x6 (285250 7x5 (281270 8x4 (295255 6x6 (296270 7x5 (304288 8x4 (314265 6x6 (308275 7x5(309295 8x4 (315315 10x3 (334275 6x6 (319285 7x5 (321308 8x4 (336325 10x3 (344285 6x6 (331300 7x5 (338315 8x4 (344335 10x3 (355402295 6x6 (343310 7x5 (349328 8x4 (358345 10x3 (365305 6x6 (354320 7x5 (360335 8x4 (365355 10x3 (376) [Yet to be completed]
Well analysts, make of it what you will. Particularly, I like how after every Saturday workout (the 10x3's) the 1RM drops a bit as compared to the next Monday workout. That should provide a bit more recovery for the next workout, which is a good thing since we lift two days in a row on Fri/Sat.
For the regular smolov base mesocycle, all the 6x6 would be 4x9, and the 1RM would actually shoot up after the smolov workout in most cases... holy shit.. that's tough (but it's only for 3 weeks)
1903
LanceSTS's Performance Blog / Re: Wasted Sets, Wasted Reps, Wasted Time
« on: February 09, 2011, 11:44:24 pm »
This may be a late post, but I'm reading this and I have to point out:
Lifting with 100% intensity on every rep is going to kill your CNS. Think about it, 25 maximal reps (not including warm ups! some ppl ramp up the weight with all that intensity too) and then maybe another 50 maximal reps for the rest of your workout. And some people train 3x a week!
BUTTTTTTTT what people don't realize is that the body is highly adaptable. It's not just your muscles that will be able to adapt and recover faster from workouts and be able to put out more force when fatigued than before. It's also the nervous system that will slowly adapt to this new stimulus as well. So make the most of your workouts people. It's literally like fast fowarding through a huge macrocycle in your training because you'll learn to recover faster while making better gains.
Wish I knew this before. Smolov jr taught me a lot.
Lifting with 100% intensity on every rep is going to kill your CNS. Think about it, 25 maximal reps (not including warm ups! some ppl ramp up the weight with all that intensity too) and then maybe another 50 maximal reps for the rest of your workout. And some people train 3x a week!
BUTTTTTTTT what people don't realize is that the body is highly adaptable. It's not just your muscles that will be able to adapt and recover faster from workouts and be able to put out more force when fatigued than before. It's also the nervous system that will slowly adapt to this new stimulus as well. So make the most of your workouts people. It's literally like fast fowarding through a huge macrocycle in your training because you'll learn to recover faster while making better gains.
Wish I knew this before. Smolov jr taught me a lot.
1904
Article & Video Discussion / Re: Glenn Pendlay on over-prioritizing the squat
« on: February 09, 2011, 11:35:56 pm »
I think jumping three times a week while adding those 50kg to your squat (and not adding more than 5kg bodyweight in that time) will SURELLLY improve your SVJ in almost ANY situation <700lbs!
1905
Strength, Power, Reactivity, & Speed Discussion / Re: Strength rankings
« on: February 09, 2011, 12:49:41 pm »I cant take your word for the 25 extra pounds
FFFUUUUUUUUUUUUUUUUU
Today I'm doing 7x5 at 320 so recording today won't improve my ranking haha...
Friday's 8x4 at 335 and that improves the est 1RM a bit.
Saturday's 10x3 at 355 and that improves it even more so.
I'll record 355x3 and that gives me an est. max of 386lbs on http://www.nsca-lift.org/fly%20solo%20program/onearm.asp
Then I won't have complaints
