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Messages - pelham32

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31
Strength, Power, Reactivity, & Speed Discussion / Re: my jump training
« on: March 04, 2013, 04:18:20 pm »
Quote from: vag on March 04, 2013, 01:32:33 pm
You might also try to make mixed ME jump sessions. Mine went like:

1)dynamic warmup

2)submax jumps sequence:
3 low effort full runup jumps , 3 mid effort dropstep jumps , 3 just below max effort 1 or 2 step jumps. Continuous, 30 to 45 seconds between jumps.

3) ME jumps, 3-5 mins rest between sets:
4xSVJs.
3-4 x dropsteps.
3-4 x full runup jumps.
After that ( ~10 ME jumps ), i would sometimes do another set of full runup jumps if i was chasing a PR.

4) dunks, 3-5 mins rest between sets:
Sets of 4 dunk attempts until either total 30 jumps or performance dropoff.

Was a nice sequence and you get to train a little bit of all jumping patterns, worked great for me.

Just my 0.2 euros!  ;D

That's actually pretty good, even though this was recommended to Entropy,  I will definitely use this sometime !!!

32
Strength, Power, Reactivity, & Speed Discussion / Re: abandon the back squat, and move to front squat!
« on: March 04, 2013, 04:13:06 pm »
Quote from: Kingfish on March 04, 2013, 03:38:56 pm
Quote from: pelham32 on March 04, 2013, 12:55:25 pm
I tried to do the whole front squat thing, but for me I just couldn't get comfortable with it... Heavy front squats took more out of me than heavy back squats half or full. I do believe it is a great substitution for the back squat though.. As far as rvj is concerned, this is my main goal and what I care about most for leg training.

Any suggestions for a set and rep scheme for half squats for an assistance exercise? I felt I did benefit from half squats, but the heavier weight and shorter reversal point was killing my low back bc of my long torso. I'm thinking a focus on a full back squat for strength and lighter higher rep assistance work with half squat will be the best of both worlds. Yay or nay?


supra max weight, 1-2 reps, 1-2 sets.  focus on controlled but very explosive reversals.

for higher rep assistance work, use the same half-squat depth with a very light weight and do jump squats with resets.  i hold a 25lb plate each hand when i do these. top it off with a few singles of SVJ/RVJ.

Interesting, is this more of a explosive oriented routine? To teach explosiveness at the specific joint angle and to be followed with a squat routine? For example, I'm on 5/3/1 for my main strength work of full squat,  and this looks like it could be done afterwards for the assistance work. Here's what I did today, before I read your reply. I did 5/3/1 for strength in full squat, then went down to 195lbs(started light) and tried half squats for some high rep myo reps.. It went down like this
195lbs x 15, 4,4,4,5,5 .. Then some single leg hip thrusts....  My form didn't break down as much since I started light..  I might try your recommendation on a separate workout in between my two squatting days.

33
Strength, Power, Reactivity, & Speed Discussion / Re: my jump training
« on: March 04, 2013, 01:06:10 pm »
Quote from: entropy on March 01, 2013, 12:15:50 pm
Thanks guys, it makes sense. Although for whatever reason I would like to increase my RVJ without actually going through the trouble of practicing RVJ dunks. The reason is I don't have ready access to a gym and I only drive out once a week which is a bit of a mission to do more frequently. I made my SVJ go up by doing approx 5jumps a week, so I was hoping to find some way to get my RVJ moving the same way.

pelham, re my rvj dunks - not great im afraid. I can't dunk at all on an fast break, it just doesn't happen, i guess im moving too fast to dip down into the jump?

like in KFs video, i can do the three step dunk pretty well. But if I come into the jump with speed i wont be able to finish the dunk.

That's what I meant, start practicing 3 step run up dunks and focus on runup and jump stop speed transferring to a powerful jump and thus an amare stoudemire'esque dunk..
Once a week is fine imo, just to practice dunks then the rest of the time incorporate those plyos.

I posted a vid here a while back in the pics and vids section, and you can see my runup looks so slow as well, even when I think I'm going fast the camera shows otherwise, so I have the same problem as well, as far as runup speed. I feel I need to just practice driving fast with the ball and trying to dunk it like I'm Russel Westbrook or something... This and getting stronger combined with adrenalized situations should promote improvement

34
Strength, Power, Reactivity, & Speed Discussion / Re: abandon the back squat, and move to front squat!
« on: March 04, 2013, 12:55:25 pm »
I tried to do the whole front squat thing, but for me I just couldn't get comfortable with it... Heavy front squats took more out of me than heavy back squats half or full. I do believe it is a great substitution for the back squat though.. As far as rvj is concerned, this is my main goal and what I care about most for leg training.

Any suggestions for a set and rep scheme for half squats for an assistance exercise? I felt I did benefit from half squats, but the heavier weight and shorter reversal point was killing my low back bc of my long torso. I'm thinking a focus on a full back squat for strength and lighter higher rep assistance work with half squat will be the best of both worlds. Yay or nay?

Quote from: ChrisM on February 28, 2013, 11:57:32 am
Aren't you a one foot jumper as well? Nothing works for every person and not every person who excels in the weight room can jump or vice versa. If the formula was that specific we'd all be jumping 50+. ;)

If only it were that easy, kinda like when you ask a great dunker "how do you jump so high?" And he tells you he used to ride bikes a lot and do 300 calve raises a night...

35
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: March 01, 2013, 12:04:55 pm »
Quote from: Raptor on March 01, 2013, 10:38:40 am
Quote from: ChrisM on March 01, 2013, 10:11:39 am
Yea, that was nasty. Hes been finishing with the left quite a bit lately.

Because of his RL plant... you can reach further away with your left arm with that plant.

Vince started doing it once he got older...


You mean if the defender is more on the right side of the body?

36
Strength, Power, Reactivity, & Speed Discussion / Re: my jump training
« on: March 01, 2013, 11:18:25 am »
Dunk practice also helps rvj and the coordination with a ball. I usually just start at the three point line and drive to the basket trying to explode up and dunk. Really concentrating exploding from my LR plant. Oddly enough I get the most explosion out of a crossover starting my drive, instead of driving straight to the basket. Helps get me lower I think. How are your rvj dunks compared to your standing dunks? Easier?

37
Pics, Videos, & Links / Re: Some dunks from a 5'10 guy
« on: February 22, 2013, 07:38:20 pm »
It seems to me the RL plant with right hand dominant creates a different style of dunking then the LR plant with right hand dominant. With his his style of plant it really allow him to jump sideways and bring the ball back.. I really envy this as it makes for much smoother dunking especially for in game dunks..

38
Strength, Power, Reactivity, & Speed Discussion / Re: gaining/maintaining strength in combo with intense cardio on a cut
« on: February 22, 2013, 07:23:52 pm »
Quote from: ChrisM on February 22, 2013, 05:11:03 pm
I think you'd be surprised by what a strict diet and heavy lifting will do for BF %'s. I read somewhere that lifting will burn more calories longer than cardio...plus you get strong. Win-win. The diet is all will-power.

I don't think that is necessarily true, but the amount of calories it takes to build muscle will be more. so on a maintenance low fat diet, your body will use more body fat to make up for the energy demands to build muscle... I could be wrong though

39
Strength, Power, Reactivity, & Speed Discussion / Re: gaining/maintaining strength in combo with intense cardio on a cut
« on: February 22, 2013, 07:15:40 pm »
Quote from: UAcompression on February 22, 2013, 04:53:02 pm
Quote from: pelham32 on February 22, 2013, 04:28:27 pm
Why not just get to 2x bw squat without worrying too much and hoop once or twice a week to stay in shape and to keep adrenalized jumping consistent. Then when your 2 x bw maintain and cut down to what you want... I saw a couple of your vids, you have very short femurs so i imagine getting your squat to 405 at around 180 - 190 then maintain and cut down to 170.. My thoughts, to me it seems more straight forward than to constantly cut down.. Get the back squat up, play ball a couple times a week for fun and jump between games.. Worry less

Side note, You kind of remind me of this guy..   

<a href="http://www.youtube.com/watch?v=kueQUuJKINw" target="_blank">http://www.youtube.com/watch?v=kueQUuJKINw</a>



lol @ the vid.

B/c if i get up to 405 squat, i'll be too fat.  I'm at 170ish and 18-20% BF.   My ultimate goal is still bball oriented.  I think for bball if you're to heavy it's bad for mobility, especially when guarding those 5'11 145lb type players.

Not trying to be gay , but do you have any upper body pics? I mean, from that body fat percentage  it seems your weight should be at 145lbs.. If that's the case then yeah cut, but I dnt think you are up there judging by your vids... Seems to me 170 will be your optimal weight where you can be plenty strong and explosive without weighing too much

But if 170 has you truly  at 20% bf, then yeah I think that's too high, I always liked Martin berkhans approach of lean gains... Slow strength gains but fat comes off while muscle is maintained.. I just don't think you are at 20% bf

40
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: February 22, 2013, 07:10:23 pm »


<a href="http://www.youtube.com/watch?v=CRHqsPA5meM" target="_blank">http://www.youtube.com/watch?v=CRHqsPA5meM</a>

41
Strength, Power, Reactivity, & Speed Discussion / Re: gaining/maintaining strength in combo with intense cardio on a cut
« on: February 22, 2013, 04:28:27 pm »
Why not just get to 2x bw squat without worrying too much and hoop once or twice a week to stay in shape and to keep adrenalized jumping consistent. Then when your 2 x bw maintain and cut down to what you want... I saw a couple of your vids, you have very short femurs so i imagine getting your squat to 405 at around 180 - 190 then maintain and cut down to 170.. My thoughts, to me it seems more straight forward than to constantly cut down.. Get the back squat up, play ball a couple times a week for fun and jump between games.. Worry less

Side note, You kind of remind me of this guy..   

<a href="http://www.youtube.com/watch?v=kueQUuJKINw" target="_blank">http://www.youtube.com/watch?v=kueQUuJKINw</a>

42
Article & Video Discussion / Re: Christian Thibadeau's new layering format of hypertrophy... Tnations livespill
« on: February 20, 2013, 02:10:25 pm »
I like Thibs, but he is always changing stuff to where it doesn't make sense. He had his Ibodybuilder as the best program ever then the next year switched to HP Mass then 6 weeks to super hero, then indigo programs, then he got into rings and doing the reverse grip bench from pins, now the HD layer and John Meadows collaboration to promote Biotests new Plazma.

He also says you will absolutely not recover from doing any of his programs if you don't buy and engulf large amounts of anaconda, mag 10, or now indigo (rip off), or plazma..his recommendations are off the wall to me, in one live spill when he was into rings he only recommended a 1000$ pair or waiting till biotest came out with theirs which never happened. He also recommended the prowler as the end all to leg training, and now he doesn't have One in His programs but encouraging everyone to buy the tnation one.. He is suspect a lot of times, But he does love to train and I usually like his programs even though change so much it's hard to stay consistent.

Chris Shugart, is another story.. I really don't like that guy. He has no useful purpose over at t-nation. He just recommends their products in every situation and is a sarcastic ass that is been owned multiple times especially by Alan Aragon. I really wish they would fire him but then again they wouldn't have the obsessive nut-huggery they are used to.

My little rant lol  :trolldance: 

43
Article & Video Discussion / Re: Christian Thibadeau's new layering format of hypertrophy... Tnations livespill
« on: February 19, 2013, 05:49:41 pm »
Quote from: KYisaBeast on February 19, 2013, 05:31:19 pm
I read it lol and it makes a tremendous amount of sense...I have been doing the 1st and 2nd layers along with Adarq's MEBM routine and I added 30 lbs to my squat max in the last month since my rest week...granted I'm starting back from scratch at 1rm of 225...but still...definitely a good read...I appreciate it bro

I agree, I had been usin this for about a month before I and I really like it.  A couple things I had to change for the squat workout though.

I worked up to a training max I knew I could get with little to no grind. For me it started at 265lbs and progressed to 305lbs. (Very nice)

I decided to cut out the clusters as they were two taxing for me and felt they weren't helping as much as they did on the bench press.

The training max warmed me up for my work set, in which I decided to use myo reps instead of CTs High density layer. 

So my progression before I broke my wrist, was 265lbs - 305lbs training max. And 225lbs x 10 (1st myo rep set) - 245lbs x 8(1st myo repset)

CTs layers worked great for the bench press but not so much for the full squat so I tweaked a lot of it.

44
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: February 18, 2013, 09:49:53 pm »
Does anyone else wish the NBA dunk contest was more fast paced?

45
Strength, Power, Reactivity, & Speed Discussion / Re: HB vs LB and carryover - lbss self-centered thread
« on: February 15, 2013, 05:38:04 pm »
I tried the half squats from pins and I really liked them and felt they carried over well. But they are so much worse for  my lower back I had to switch to HB full.. This discussion is great, lets keep it going. I'm interested to see what a 100lb increase in my HB squat will bring me to and that 405lbs has been my journey for the past couple of months.

I believe Kelly Bagget was spot on when he suggested approaching it from joint angles. This has been working for me in regards to jumping.
So for me, it became a HB full squat and a trap bar RDL..

LBSS, go ahead and switch to HB. There would really be no cons to switching and might freshen your training.


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