21871
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 13, 2010, 05:12:54 am »
2/12/2010
BW: 162 lb.
~1 hour bball dribbling, so windy.
BW: 162 lb.
~1 hour bball dribbling, so windy.
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21872
News, Announcements, & Suggestions / New forum design
« on: February 13, 2010, 04:40:19 am »
not done yet, but i think it looks alot better..
i'm going to be putting alot of features into this forum, gotta keep it hush hush for now though!
the top banner im definitely going to be fixing/changing, that's just temporary.. maybe some slight color changes also.
anyway hope you like it better than the last one.
peace
edit: the main site will be changing alot too, much more features.. i'll create a new thread eventually and bump with the new features i add.
i'm going to be putting alot of features into this forum, gotta keep it hush hush for now though!
the top banner im definitely going to be fixing/changing, that's just temporary.. maybe some slight color changes also.
anyway hope you like it better than the last one.
peace
edit: the main site will be changing alot too, much more features.. i'll create a new thread eventually and bump with the new features i add.
21873
Pics, Videos, & Links / Re: 5 story depth drops
« on: February 12, 2010, 10:23:36 pm »Holy shit, talk about reactive ability.
haha ya... insanity.
we need to get on that cat's program.
21875
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 12, 2010, 02:11:01 am »
2/11/2010
btw, all of these workouts i've listed for the past month or more, i've had no water or anything during training.. i think it's helped out pretty good.. i don't even think about water anymore until im done.
ate 5 bananas the entire day, prior to working out.. after workout i had a hamburger and a spicy chicken sandwhich :F
BW in morning: 164
BW before working: 162.2
workout went great, great hand speed, conditioning felt great.. only problem is my left arm is tight, brachioradialis, can't straighten it after w/o
9 rounds shadowboxing:
- great speed + lightness feeling
supersetted neutral grip pullups (NGP) & SSBAR stepups (SU), non stop for 5 sets, then just did stepups:
- NGP: BW x 18
- SU: 26 total
- NGP: BW x 10
- SU: 26 total
- NGP: BW x 8
- SU: 26 total
- NGP: BW x 8
- SU: 26 total
- NGP: BW x 8
- SU: 26, 26, 26, 26, 26, 40
btw, all of these workouts i've listed for the past month or more, i've had no water or anything during training.. i think it's helped out pretty good.. i don't even think about water anymore until im done.
ate 5 bananas the entire day, prior to working out.. after workout i had a hamburger and a spicy chicken sandwhich :F
BW in morning: 164
BW before working: 162.2
workout went great, great hand speed, conditioning felt great.. only problem is my left arm is tight, brachioradialis, can't straighten it after w/o
9 rounds shadowboxing:
- great speed + lightness feeling
supersetted neutral grip pullups (NGP) & SSBAR stepups (SU), non stop for 5 sets, then just did stepups:
- NGP: BW x 18
- SU: 26 total
- NGP: BW x 10
- SU: 26 total
- NGP: BW x 8
- SU: 26 total
- NGP: BW x 8
- SU: 26 total
- NGP: BW x 8
- SU: 26, 26, 26, 26, 26, 40
21876
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: February 11, 2010, 05:24:39 pm »a few questions, anyone who knows sth, pls feel free to enlighten me..
1) what purpose does the bench serve, at least for a baller, and as an exercise in itself?
cos when i do it, i generally don't feel my pecs being stressed all that much, instead when i am close to failure, i feel it in my arms and chest. i guess my point is, does it really work the chest all that much?
are you referring to barbell or dumbell bench? if you're not feeling it in your chest enough with barbell, try out dumbell variation.. lighten the weight a bit and go full rom.
there's a few things you can do to feel it more in the chest:
- use a slower eccentric (negative tempo)
- use a slower overall tempo (slow down, pause, slow up)
- use holds at the bottom: pause for 5s, shifting the weight to the chest
well, bench itself is not the most important thing for improving any specific basketball SKILL quality.. but it's definitely important at making you generally stronger, this strength will carry over to rebounding, setting picks, and other scuffling. i mean, to a point, it can help improve passes/range on a jump shot, but it's not going to be linear gains, as in, improvements in ball handling/shot range are not going to be directly correlated with increases in bench press.
Quote
2) RDL--- straight back ala squats, or slight round?
i think im doing it wrong, i cant really feel my hips extending...
i set my weight on my heels, try to make my hips go as far back as possible, but on the way up, i suppose i dun feel it all that much.
abit, but not as much as i reckon it should, given that i think RDLs are supposed to be a hip driven exercise...
slight round? never..
go with 'neutral' back.. excessive arch = bad.. rounding = bad.
try keeping the weight on your entire foot, instead of heels.. see how that feels.. should cause more hamstring/glute activation because of less counterbalancing..
but keep spine neutral.
peace man
21877
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 11, 2010, 05:06:54 pm »
11 February 2010
Weight at session : 194 ( WTF??? )
Dynamic warmup 5'
2x4 18'' Depth Jumps : average 24'' , best 25''
2x5 27'' Depth Jumps : average 24'' , best 24 1/4''
1xSVJ after all DJs : 25,5''
Again all jumps indoor based on hangtime. Need to go out soon , i want to do rim jumps.
Now comes the good stuff
SQUATS ( MSEM , rest between reps ~45'' , rest between sets ~4' ):
3x1@209lbs : too easy.
3x1@231lbs : PERFECT form , i never felt 231 so light in my back , ever.
3x1@253lbs : 1st rep perfect , 2nd rep great form but almost failure , so 3d rep = 1/2 squat.
Ive lifted that weight again in the past , but never in such a good form , i consider this a PR!
BSS:
1x6@132
1x6@154
1x6@176 , PR !!!
Beast mode!
sick!
dj's have gone back up last two sessions also.. prior to hitting the singles they had been going down hehe.
beast mode ftw.
21878
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 10, 2010, 04:21:00 am »jager bomb
JAGER BOMB!
2/09/2010
6 rounds shadow boxing:
- INSANE SPEED, felt so good, conditioning felt good
- hopefully next month ill get back in the boxing gym and get some heavy bag work (and footage)
neutral grip pullups: BW + 10 lb
- 15, 13, 10 (progressed on set 2 & 3 since previous w/o)
ssbar 18" stepup:
- 5 sets of 40 total (big progress, was still tough but the fact that i got it is a good sign... 5 sets of 50 hopefully within a few weeks
pushups on pushup handles:
- very deep, also pretty tired by now
- lost count hehe, like 25, 18, 15
peace
21879
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: February 10, 2010, 03:32:10 am »yea... previously before starting the speed squats, i could go to 120.
but im just glad i didnt lose too much strength after 10 weeks of laying off regular squats.
i felt i could hit one rep of my previous max, but i didnt want to push things..
will be trying some of that MSEM routine next week...
one of these sessions, every 2 weeks or so eh?
well, how many times per week (or per 10 days etc) do you plan on squatting? i don't really know your schedule..
because, you've squatted like this in the last ~1.5 months:
jan 14
jan 19
jan 26
feb 05
feb 09
assuming you keep up this (5-7-10): 5 days apart, 7 days apart, 10 days apart repeat...
you have:
- workout 1
- 4 days rest
- workout 2
- 6 days rest
- workout 3
- 9 days rest
- repeat with workout 1
keep in mind, you can use MSEM stuff multiple times per week, as ill detail later in another high frequency article, but, THATS NOT A GOOD IDEA IN SEASON for sure.. which i remember you saying you are in.. so ya lets stick to the strict MSEM protocols as per verk:
- workout 1: MSEM
- 4 days rest
- workout 2: heavy triples (what you seem to want to do)
- 6 days rest
- workout 3: heavy triples (what you seem to want to do)
- 9 days rest
- repeat with workout 1 (MSEM ...)
the reason i wrote all of this is because i don't know how you are picking your squat days etc... so I just used the 'groove' you've seemed to fall into with your training. the reason you would use MSEM on workout 1, is because it has the shortest amount of rest days before the next workout; MSEM stims you, doesn't really create much fatigue, so the stim wears off sooner than the triples. The heavy triples will cause fatigue, for say 2 days, then you'll rebound out of that fatigue; so this means the stim will technically last longer since your body first experienced fatigue, then it supercompensates out of it.
so with all that said, ya, use MSEM pretty much once every 2.5 weeks.
I have a feeling this 'groove' you've fallen into is working good for you.. i don't think you've given it much thought, instead, you've just listened to your body.. so basically you're 'feeling out' when to squat next.. this is actually very good, better than just setting specific squat days and doing them regardless of fatigue...
peace man
21880
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: February 09, 2010, 10:37:05 pm »wow, nice...
gonna have a read thru by tonight. skimmed thru it ytd night on the phone while on the journey back home.
thanks man, saw the link u posted on LBSS on someone benefittin frm those..
np man
Quote
yesterday night at the gym..
REA squats (with barbell this time heh heh)
5 x 20kg
5 x 30
5 x 40
1st time doin these, felt good actually..
squats
3 x 60
3 x 70
3 x 80
3 x 90
3 x 100
3 x 100 <--- forgot to add weight lol
3 x 110
3 x 115
first few sets i felt my left knee not moving properly, got me scared, but went away after awhile.
gotta hv to monitor this...
Pullups
10, 10, 8, 10, 9
last set i was shooting for 10, but failed haha.
barbell stepep
3 x 60
3 x 70
3 x 80
3 x 90
3 x 100
3 x 100
leg raises
5 x 10
OHP
10 x barbell (20kg)
8 x 30
8 x 30
8 x 35
8 x 30
did another 10 pullups to make up for that last failed set.
nice about the REA squats
even tho the heavy squatting isnt too much more than the speed squatting, just be careful with your knee by progressing back into things slowly.
peace man
21881
Mixed Martial Arts / Re: world's strongest man in MMA
« on: February 09, 2010, 09:22:27 pm »holy shit, he just pure overpowered him, i would never want to fight that man!
ya i cant wait to see him improve.. should be interesting.
21882
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 09, 2010, 03:22:58 pm »
9 February 2010
BENCH PRESS :
2x6@132lbs ( -2 reps per set ) , ( + 11lbs , +better form )
2x6@143lbs ( +better form )
WIDE GRIP LAT PULLDOWN:
2x6@154lbs
1x6@165lbs
1x6@176lbs ( +11lbs at this set )
BICEP CURLS : 3x10 , 35lbs dumbell in each hand ( +2 reps per set )
TRICEP PULLDOWNS ( ROPE ) : 3x12@88lbs ( +2 reps per set )
Workout felt awesome. Although all final sets were very close to failure , they felt great , form was perfect and i am still very fresh.
nice man..
btw, check out this journal on TVS, it's 2 pages long.. Dec 12 is when he uses the stim/MSEM approach, prior to that his jumping became sh*t due to moderate-high volume training for a prolonged period.
http://theverticalsummit.com/viewtopic.php?t=3910&start=20
few days ago he PR'd on SVJ/RVJ/broad jump.
21883
Article & Video Discussion / Re: single leg bounding
« on: February 09, 2010, 02:58:18 pm »I just started to
ya i noticed.. nice..
just take your time with it.. single leg bounding leads to iron legs, but it doesn't happen over night.. the problem is peopel do it for like a week then stop.
if your goal is speed/single leg jumping ability, improving SL bounding = gold.
21884
Mixed Martial Arts / world's strongest man in MMA
« on: February 09, 2010, 05:31:27 am »
sloppy but beastin'
<a href="http://www.youtube.com/watch?v=i8cmDB7aSAI" target="_blank">http://www.youtube.com/watch?v=i8cmDB7aSAI</a>
21885
Performance Training Blog / Re: 02/09/2010: POLL! Kneeling exercises for vert?
« on: February 09, 2010, 05:07:27 am »
Ok so here's my quick opinion:
Kneeling exercises, such as kneeling box jumps, kneeling cleans, and kneeling snatches might provide some benefit in improving the olympic lifts. They definitely would be good at teaching the body to catch cleans/snatches in a deep squat position.
These kneeling exercises also provide a nice REA (reactive) or ADA (altitude drop) effect, since you are exploding out of the kneeling position, getting a bit airborne, and dropping into position. The kneeling box jumps are mostly of the REA form, while the kneeling snatches/cleans are in the ADA form.
However, the REA effect of a kneeling box jump just doesn't seem to intense, considering the freefall is small, and the weight to overcome (bodyweight + low KE) is small. For example, there is absolutely no comparison between a depth jump from 18+ inches and a kneeling box jump. The amount of force needed to overcome the freefall in a depth jump is much greater than that of a kneeling box jump, this leads to a greater training effect.
The ADA effect of the kneeling snatch/clean is also much lower than that experienced in a depth jump, depth drop, or REA squat. Taking this into account, with the fact that most athletes won't ever work up to any impressive poundages with these lifts, and you have a recipe for waste-of-time.
So, due to the above points I made, I conclude these exercises are a waste of time for improving SVJ/RVJ (standing vertical jump/running vertical jump). Instead, they may be beneficial for learning how to catch a clean or snatch in a deep squat position. Besides that, these exercises could be used as boredom busters or to impress women at your local crossfit pukefest.
adarq's verdict: WASTE OF TIME FOR VERT.
Kneeling exercises, such as kneeling box jumps, kneeling cleans, and kneeling snatches might provide some benefit in improving the olympic lifts. They definitely would be good at teaching the body to catch cleans/snatches in a deep squat position.
These kneeling exercises also provide a nice REA (reactive) or ADA (altitude drop) effect, since you are exploding out of the kneeling position, getting a bit airborne, and dropping into position. The kneeling box jumps are mostly of the REA form, while the kneeling snatches/cleans are in the ADA form.
However, the REA effect of a kneeling box jump just doesn't seem to intense, considering the freefall is small, and the weight to overcome (bodyweight + low KE) is small. For example, there is absolutely no comparison between a depth jump from 18+ inches and a kneeling box jump. The amount of force needed to overcome the freefall in a depth jump is much greater than that of a kneeling box jump, this leads to a greater training effect.
The ADA effect of the kneeling snatch/clean is also much lower than that experienced in a depth jump, depth drop, or REA squat. Taking this into account, with the fact that most athletes won't ever work up to any impressive poundages with these lifts, and you have a recipe for waste-of-time.
So, due to the above points I made, I conclude these exercises are a waste of time for improving SVJ/RVJ (standing vertical jump/running vertical jump). Instead, they may be beneficial for learning how to catch a clean or snatch in a deep squat position. Besides that, these exercises could be used as boredom busters or to impress women at your local crossfit pukefest.
adarq's verdict: WASTE OF TIME FOR VERT.