19066
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19067
Article & Video Discussion / Re: Starting Strength Series With Mark Rippetoe : Videos
« on: September 30, 2010, 06:57:16 pm »I probably need to make a similar thread with Tom Tellez and Dan Pfaff
doooo eeeet.
that pfaff interview series was mad good.
19068
Introduce Yourself / Re: Another guy who wants to dunk :)
« on: September 30, 2010, 06:11:26 pm »Hey guys! Just wanna throw a big HELLO in tha room! Well as the title describes, I'm here to get my vert up. So wish me luck
I'm 17 years young, about 6 ft. tall (185cm) and weigh approx. 80 kg (that's about 176lbs if I'm right). I don't know my current vertical, but I can barely touch the rim. I would say I'm not totally inexperienced in working out, as I did some light weight lifting in the past and tried this Air Alert thing, but squats and deadlifts are totally new for me. So last week I decided to create an account in a nearby gym and had two workouts from then (doin' them on Mondays and Fridays). My schedule looks like this:
10 minute warm-up (running)
Lower Body:
a few stretches
5x5-8 90-degree squats (weight is about 40-50kg, because the trainer told me that I need to learn the movement first and then add more weights)
5x5-8 deadlifts (20-30 kg same here)
2x20-25 weighted calf-raises (dunno how much the db weights, I guess it's about 15kg)
5x5-8 Leg Curl (30-35kg did that for the first time without stretching the hams. and I could barely walk for 2 days)
4x10 Leg Press (120-140kg this exercise is the one that I did in my past. But I don't think it can replace the squat.)
Upper Body:
3x8 Barbell Biceps Curls (20-30kg max.)
3x8 Push Press (20-30kg max.)
++ I need a good exercise for shoulders ++
Do you think I'm gonna gain with these exercises? If you have inputs concerning my workout I'd be very happy.
Thanks!!!
sup man!
you can definitely gain with those exercises, but eventually your programming (training program) will have to change, as the weights get heavier.. For example, that lower body routine will be way too much if you are lifting heavy instead of staying light and working on form.. So eventually your routine will need to change to something similar to that found in my intro block article on this site, jackm split, vjb, etc.. something simple, yet solid.
http://www.adarq.org/forum/performance-training-blog/an-introductory-block/
i definitely echo what LBSS said, your upper body needs more pulls.. check that introductory block article to get an idea of an upper body session, for example:
Quote
DAY 1B UPPER: High Volume day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- BARBELL BENCH PRESS: NEED SPOTTER, warmup sets, work up to a same-weight per set 4x10, 2min rest in between sets
- WEIGHTED PULLUPS: warmup sets, work up to a same-weight per set 4x10, 2min rest in between sets
- S1: DB BENCH PRESS 3 x 10
- S1: DB ONE ARM ROW: 3x10 each arm
- S1-rest = 2min after a set of bench and a set of seated row
- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 4 x 10, 2min rest between sets
- OPTIONAL: Single or double leg glute bridges and/or prone glute and/or double leg hamstring iso/ghr. Strictly bodyweight.
- CORE
- STRETCH
If you fill this out and put it in the journals section, eveyone around here will have a much better idea of where you're at athletically, nutritionally, circadian-rhythm-wise, injury history, etc..
http://www.adarq.org/forum/performance-training-blog/free-training-free-customized-athletic-programming-free-online-coaching/
it really helps
peace man
19069
Basketball / Re: everything good is happening this year
« on: September 30, 2010, 05:46:56 pm »19070
Basketball / Re: everything good is happening this year
« on: September 30, 2010, 05:38:03 pm »I haven't even thought about Michigan vs. OSU football this year because each week brings so much anxiety on its own. I can't handle the anticipation. But this is the basketball subforum, and in basketball, my loves go something like this:
1. Duke
2. Wizards
3. Michigan
you should become a mich st fan, they are good, up there with duke, izzo is beast.. want more happyness in sport, become mich st fan.
19071
Basketball / Re: everything good is happening this year
« on: September 30, 2010, 05:24:44 pm »
19072
Basketball / Re: everything good is happening this year
« on: September 30, 2010, 05:24:22 pm »Duke = National Champs
Wiz got John Wall
Kyrie Irving is playing for Duke this year
And now, Austin Rivers is playing for Duke next year.
Praise Jeebus.
we'll see, when michigan faces OSU, your hypothesis will be tested.
michigan basketball will probably suck, mich st won't.
19073
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: September 30, 2010, 04:21:51 pm »9-29-10
Dynamic warmup, sprint warmup.
Sprints- 1.66-1.69
Did a few svj's - 28"
3 step - tied pr of 32 within a few jumps... got new pr of 32.5 then took I bunch more jumps because I really wanted to get 33", eventually I did. Really good pr. I've only gotten 33+ on a vertec once before that and that was an rvj.
Decided to do a few rvj's to see if I could get 34, got to 33.5 to tie pr but couldn't get pr. I probably jumped ~25 times, way more than I wanted to but when I'm close to a pr I go crazy.
man i was so happy when i read this.. really, very happy.. congrats on the PR's, more to come, get that shit.Quote4x10-12 tuck jumps
3x5- pogos (didn't do last set because I jumped so much earlier in session)
Rea squat- 125x4x3
squat warmup- 135x3 185x2 225x1
C1- Msem squat 1x6 @ 255
C1- jump squat 2x2 @ 95
two rotations of C1- bumped it up to 260 on second rotation
lunge- 205x3x3e
core circuit x2
Really happy with jumps, I think the tucks and pogos are helping! Expecting big things in a few days for rvj session!
Yea man I was sooooo happy when it happened. I let out some primal yells on those pr jumps.
awesome..
19074
Strength, Power, Reactivity, & Speed Discussion / Re: Undulating ropes
« on: September 30, 2010, 03:46:10 pm »Right after hurricane Katrina, alot of us went to Louisiana to help people clean up and rebuild, these were on a huge spool used to tie barges and ships, was like the only thing that survived, ships were torn to pieces, ropes stayed strong.
props for going out there and helping man, that must have been a crazy experience/scene.
19075
Pics, Videos, & Links / Re: highest running vertical ever?
« on: September 30, 2010, 03:15:21 pm »just a thought, maybe he had a fluke moment..I had some insane jumps when i am super relaxed, like 5-10inches more than normal jump due to being unnaturally calm for no cause
5-10 inches???
I've had that with ~2-3 inches but a 10 inch increase out of the blue from being relaxed.
I'm not attcking you BMully, everyone is different and i just felt like posting the pic
i don't lie, i got super relaxed in a game and almost dunked with 2 hands, head was heigh as hell, this was 8th grade
Yes yes. And I won Mr Olympia. It was just a fluke. Im back to fat now again.
that is a physical change, not possible to do just like that..in times of extreme pressure or extreme relaxation, people can get super human abilities..that is how i grabbed rim as 13year old who could only normally get half way up, this one jump i got rim, then it took a while before i got it legit everytime...the cns is responsible for strength and power, we develope it to allow more, but it is always capable of that power
ya bmully is definitely right about a substantial performance increase, verkhoshansky referred to it as the 'innate (protected) reserves'.. in which access to that strength/force output is restricted, but through years of proper/aggressive training, athletes can keep improving how much they can tap into it at their own will.. i mean, i remember i was jumping shitty say 5 months ago, then that cop pulls me over, and i jumped like 3" higher after alot of fatigue, that wasn't even life or death, but that small adrenaline response/heightened cns arousal lead to some gains..
level-7 = PR city.
True. But claiming a 10" sudden increase is idiotic. Thats like when Rip claimed that crazy crazy sprint time because he saw a spider or something like that. Actually I dont remember if it was Rip, but someone did claim to run a crazy time, faster than world record speed.
btw yes, that was rip that ran a WR after having a spider on him
Hehe. I thought I remembered it.
Yes, athletic improvement can increase during certain circumstances we all know (Lev 7 MANG). Yes 10 inch vert increase suddenly is about as likely a sudden 100lbs improvement in the bench. And yes this is a long quote, quote, quote, quote, quote. And we all know that rip pr'd becuase that spider was a super duper mega jumping spider, and when in landed on rip, some of the exlposive and elastic qualities of its legs were temporarily fused with rip's Bi-legged frame.
show me the video of ripp doing a wr in 100m after a spider jumped on him
No vid. Only story.
correction, "No vid. Only true story."
Can I quote again? Looks like fun.
Was it fun?
It definitely was, it's like the LEVEL-7 quote training.
This thread is epic. I only pr when running after the bus
I PR when on massive amounts of caffeine & when my legs feel light.
19076
Strength, Power, Reactivity, & Speed Discussion / Re: Undulating ropes
« on: September 30, 2010, 03:11:22 pm »These ropes:<a href="http://www.youtube.com/watch?v=SBiDETwwPgU" target="_blank">http://www.youtube.com/watch?v=SBiDETwwPgU</a>
hah nice, those look heavy duty.
19077
MOVIES & ENTERTAINMENT & SHeeT! / Re: Hurt Locker
« on: September 30, 2010, 03:10:35 pm »What did you think of the ending?
made sense, guy was a war addict.
19078
Basketball / Re: 7 foot high school junior - insane athlete WTF : Isaiah Austin : total package
« on: September 30, 2010, 03:09:30 pm »Sick. The give-and-go at about 0:40 is nice. Kid needs a damn sandwich, though.
he's a junior bro........ hehe!@$@!$
19079
Basketball / Re: 7 foot high school junior - insane athlete WTF : Isaiah Austin : total package
« on: September 30, 2010, 03:07:26 pm »In general I don't like to watch 7 footers because they base their whole game on their height, but this guy is an exception.
same, i loved watching olajuwon.. this kid somewhat reminds me of him, hope he can keep putting it together.
peace
19080
Basketball / Re: The "Regular people dunking thread"
« on: September 30, 2010, 06:32:37 am »
age 33, looks like a nice jump
<a href="http://www.youtube.com/watch?v=G5gvp6uSjwk" target="_blank">http://www.youtube.com/watch?v=G5gvp6uSjwk</a>