271
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 25, 2012, 01:31:31 am »
bosshoggin 
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.
272
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 25, 2012, 01:26:30 am »24 August 2012
Bodyweight@session : ~188
Soreness : hamstrings 4.5/5 , quads 2/5, glutes 1/5
Injuries/aches : NONE!
Starting Strength - workout #16
SQUATS:
5@154 lbs ( +11 lbs )
5@154 lbs ( +11 lbs )
5@154 lbs ( +11 lbs )
Wow, that was it? Just 1 foam rolling + kellyb stretch session and im cured? What kind of magic sorcery is that?
I was so sore in hamstrings that i could not even walk normal, quads still sore and yet i upped the load 11lbs and form was even better. Pic tomorrow.
SEATED OHP:
5@99 lbs ( -22 lbs )
5@99 lbs ( -22 lbs )
5@99 lbs ( -22 lbs )
-Increased my ROM from chin level to lower neck / upper chest level.
99 was lightweight but i wanted to go into that new ROM easy.
DEAD HANG CHINUPS:
7@Bodyweight ( -2 reps )
6@Bodyweight ( -1 rep )
4@Bodyweight ( -3 reps )
Total = 17 ( -6 reps )
-Changed style here too, to dead hang. So much harder, i am surprised i got 7 at 1st set.
Foam rolling FTW, finally no bugging at all, before, during and after squatting. I'm gonna keep doing it regularly, hopefully next week i can attempt an easy return to jumping.
haha good work vag!@!
273
Pics, Videos, & Links / Re: Jard's Highlighttape
« on: August 25, 2012, 01:18:36 am »Nice highlights man, good luck and hope it works out for you.
274
ADARQ & LanceSTS - Q&A / Re: Hyper-extended knee, rehab tips?
« on: August 25, 2012, 01:12:00 am »
However, since like 1-2 weeks ago, when I put my knee in a certain angle sometimes, I feel like tightness and very slight pain in between the LCL and PCL on my left knee. It's not the side of the knee, it's not the back, it's in the halfway point between the two.
Hey Lance, so this has not gone away and I tend to feel it most when I'm doing leg curls.. Do you think since it's been some time since my hyper-extension injury and it's completely healed and I did plenty of leg curls (high and low reps) since, I can stop doing leg curls now if I'm still training my hamstrings with SL box squats?
If leg curls are bothering it dont do them. Is the pain at the end range of motion or the beginning?
275
ADARQ & LanceSTS - Q&A / Re: Lance - some row questions..
« on: August 25, 2012, 01:10:11 am »lance.. if my goal is to add the most amount of muscle mass to my general back (not including the traps), where do you think is the body in the most advantageous position in terms of leverage in the rowing motion? (pull to lower ab, pull to shoulder level.. etc)
right now, i favor the single arm rows pulling the harness into the armpit area with the harness height set at a little lower than shoulder height.
i do single arms to put as little load to the lower back as possible. routine is mid-high reps ~8-20 per set.
thank man.
If you depress your shoulders, get full extension on the eccentric, and then pull right under the chest, imo you will get the most bang for your buck if youre only going to row one way. A good way to do it is half your sets using a higher external rotator type pull, then half lower. The back is so complex it responds well to multi directional work.
277
Nutrition & Supplementation / Re: Pre-Workout supplements
« on: August 23, 2012, 11:34:36 pm »NO ONE will give me a half-intelligent argument backing up any of the supps here.
No one will give you an argument because no one gives a shit what you have to say.
278
ADARQ & LanceSTS - Q&A / Re: Pain in right quad
« on: August 23, 2012, 05:13:45 pm »haha no problem Vag... I'm curious what is the kellyb stretch you are trying to do, I have a PVC pipe I use for a foam roller, is Lance saying the IT band is likely the cause? My soreness feels a lot better today although I did sleep for like 12 hours last night. This pain seems to really reappear during and after a squatting session I guess. Hopefully we can both get rid of it so we can train more often and more productively. I also have very good mobility in my quads no tightness, it was just like that certain part of the muscle tissue was deeply sore and did not want to be stretched with a lot of force.
It could be an issue with the IT band, even if the painful spot is somewhere else. If its not, it wont matter than you rolled it out, it needs to be done anyhow. Try rolling them for 5 mins each and see how it feels.
279
Basketball / Re: this dude can fly and hes not even black
« on: August 22, 2012, 09:42:24 pm »1) There's a dunks thread for this stuff
2) Who cares if he's black or white? Plenty of sick jumpers are white. It shouldn't be that amazing really.
bc have longer legs and shorter torso, hence more leverage on take off, also more a bit more testosterone and levels of fast twitch fiber
L O L
280
ADARQ & LanceSTS - Q&A / Re: Pain in right quad
« on: August 22, 2012, 05:21:06 pm »
First thing is take a foam roller and hit the IT band really well, when they tighten up, it will often feel like a slight "tearing" sharp pain in the upper thigh, right where youre description is located vag. Make sure quad mobility is good, simple heel to butt works fine.
If neither of those really help, you dont want to push it too hard. Take a few days off from training, stretch and foam roll, come back to it slowly. A minor strain can turn into a major one quickly if you dont give it time to heal. If it continues to bug you squatting, you can switch to a box squat for a while to give the quad a rest, while still keeping some training effect.
EDIT: I changed "thing" to "thigh", IM REALLY NOT FUCKING RETARDED IT WAS A LONG DAY.
If neither of those really help, you dont want to push it too hard. Take a few days off from training, stretch and foam roll, come back to it slowly. A minor strain can turn into a major one quickly if you dont give it time to heal. If it continues to bug you squatting, you can switch to a box squat for a while to give the quad a rest, while still keeping some training effect.
EDIT: I changed "thing" to "thigh", IM REALLY NOT FUCKING RETARDED IT WAS A LONG DAY.
281
ADARQ & LanceSTS - Q&A / Re: Push Press and Basketball
« on: August 22, 2012, 03:59:17 pm »Any way to bench safely without a spotter? I don't have a spotter but then again - I don't go overboard with weight (when I stop I usually have at least 1 rep in the tank) and I never ever put the clamps on at the end of the bar so I can unload the bar if needed.
Yes.
First and easiest is use a power rack. Set the pins high enough that when you lay flat against the pad, they take the load. When you raise your chest, they should not be high enough to interfere with the exercise.
second option,
Practice dumping the load (like you are aware of ) one side at a time, to make sure you have it down. push with one arm, pulll with the other. Weight slides off one side, then the other. You can also roll it straight down your legs if youre not a moron about it. Once it gets to your hip line sit up, and push it off you. Not comfortable but works fine.
You should never be anywhere near your neck with the weight, and always push straight DOWN toward your hips if you cant unload the bar. Foolish people roll it upwards towards their heads, thinking they are going to push it over the head and come out, never works and ends up on the neck. Cuts off circulation, pass out, suffocation, peace.
282
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 22, 2012, 09:00:34 am »
VERY nice work vag!#@ You should line that pic up with the first one a while ago, big time improvement.
Thanks Lance , i apreciate it a lot!
I think that what made the difference was my quad being healyhy. Before holidays it was unrecovered, getting worse by squating 3xweek. It was probably giving up, causing a collapse/form breakdown. I can't understand why it takes so long to heal, it feels like a simple strain , WTF! Do you approve the high-rep leg extensions for extra recovery? If so in what scheme, i was thinking 3x15. What else ( besides stretch / foam roll ) would you suggest?
I plan on going [Mon squat - Wed RDL+dynamic recovery - Fri squat] for a while.
When you say quad, is it high up on the femur or lower towards the knee?
For lactic work rehab, I would definitely work in a 20 rep range at minimum for the quads, they are good for handling a lot of reps to start with, and 15 reps may not induce much lactic acid at all compared to other muscle groups. I would make sure that your quads arent overly tight though, especially rectus femoris. Do that kellyb stretch, pnf it, a couple times a day and see if that fixes it, many times this is the case.
283
LanceSTS's Performance Blog / Re: Weighted pistols
« on: August 22, 2012, 03:40:06 am »
You bet man good luck.
284
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 22, 2012, 03:33:57 am »-Form was good, will upload pic tomorrow. Detraining was obvious, VMO started burning at 2nd set and gave up on 3d.
Both verified.
Today VMOs are 5/5 sore, while outer quads ( vastus lateralis ) are at 3/5, hamstrings and glutes 2/5.
Form is probably the best so far:
VERY nice work vag!#@ You should line that pic up with the first one a while ago, big time improvement.
285
LanceSTS's Performance Blog / Re: Weighted pistols
« on: August 22, 2012, 03:24:18 am »Yo Lance, I'm gonna switch things up; I've been sl box squatting for a while, but now I want to progress my full pistol squat. I had a workout session last Saturday where I lowered to a full pistol squat depth (broke parallel and then some), but then I saw this. Would something like that be better than going to full? Just curious.
Im confused as to what you mean man, in the video you linked hes definitely doing a full squat...
Huh. Really? I thought it was a variation since he's sitting down into it. It removes the part where you force the change from eccentric to concentric, doesn't it? Would this be better to go for then?
From what I remember, you gave me a weighted pistol squat vid where the dude was beast. He held the front squat position with the barbell with around 120 or so lbs. and then dropped into full depth, but not as far as the guy I linked... which is what I'm doing.
Oh ok, you mean the little roll back like a box squat. Honestly, if youre THAT deep like he is in the video, it wont matter which way you do it, I guarantee you he has no trouble going down and straight up without the roll into it. The front squat grip on the bar is a good way to do it too, I like that one since you can elevate your working leg and not have to get into such an extreme position in the end range of motion. Either will work fine though.