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Messages - LanceSTS

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31
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 29, 2013, 11:05:13 pm »
Quote from: Kingfish on May 29, 2013, 09:01:05 pm
Quote from: LanceSTS on May 29, 2013, 02:05:13 pm
Kingfish I wish I could find this long write up on max aitas squatting from Glenn, the short version is, he had gone and trained with ivan A. in bulgaria, with a premium on pushing his squat up since he was hurt/wrist pain.  He improved quickly at first, then stalled for around a year if i recall correctly.  Still squatting daily, he returned to cal strength and pendlay got him to go into a 5 x 5 squat program, with the exception he could continue his daily squatting.  This gave him one volume day, which was all he needed and likely could handle with his daily squatting on other days. 

after a few months he destroyed his previous pr's, I want to say it was by well over 100 pounds.  The videos of those squats can be seen on the cal strength channel, the story leading up to them is golden though.


IMO, most bulgarian programs work around a steroid cycle. i can't follow a routine like that and recover with just steaks and eggs.

i agree with the incorporation of the volume day. looking at the bigger picture of my squat program, i'm actually pushing the top heavy single in order to get my sub max higher also. i've spent so many workouts in the past few years repping a single 405-425 and then dishing out an 8rep x 6-8 sets using 365-385s. the last volume workout i did without the pause reps was a 405x 4-6, 20 total reps.

i plan to do the same soon but seeing that i've used the 455x1 with a strict pause for 25 singles already, the 475x1 became mentally doable as a goal IMO. 475-425 backoffs, then a 495-455.. that would be a big lifting milestone for me. all paused reps. i've never been broken before.. not going to mess it up now.

 Those guys of pendlays that went there are drug tested athletes, and compete under usada testing.  There is literally no way to cheat for them, which is why his guys all hit PR's within a week or two, then stalled big time, some regressed.

 Dr. Hartman and Pendlay did a very nice study on testosterone levels on drug free lifters when put under constant heavy loading daily.  Every single lifter experienced drops in testosterone after a time period until deload/lighter weeks.  What you have to watch out for is, they CONTINUED TO PR, with dropping test levels.   This of course wont continue indefinitely, and for a drug free guy THIS is where you have to pay attention when using high frequency training.  If youre getting your test from an outside source, your natural levels dont mean much right then, and you can continue with that frequency and loading until you run out/competition.  You shut that shit down, youre running on cns fumes, those will peter out eventually, so making sure you dont get to that point is key.

 I think those goals are very realistic for you, I think you could already be there though if you changed things up a little but you know yourself well enough.  If youre still progressing keep doing what youre doing. 

32
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 29, 2013, 06:40:16 pm »
  You could technically call that an "olympic squat with the bar on shoulders".   Some great weightlifters squat with the bar very low on traps/upper shoulders, some put the bar higher. 





 

33
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 29, 2013, 05:50:32 pm »


^ that squat looks excellent, you seriously have to stop putting it in a different category simply due to the bar placed a couple inches lower.  Knee break, hip break, driving chest and shoulders UP, thats a perfect leg driven squat.  If anything fucking around with it will waste valuable time and possibly get you hurt.  The bar hurting your lower spine is most likely due to where you have your pelvis at the time.

 This is the thing man, some people need to squat 225 to vert 40, and some need 450, it varies so much its so silly to put an exact number on it and correlate to what you SHOULD vert.... You ever heard of a deadlift to 40yd dash correlator?

 what would help you the most is practicing your run ups from a very short run in, one that allows you to still get fairly low in the counter movement and use the areas youre strong in.  You can progress the steps out as you get better, but I would guess youll always go the highest from 3 steps or so.  Keep pushing that squat up and fucking believe in what youre doing.  Go for PR's on your running and standing verts frequently, dont make it busy work.

 The heel walks raptor talked about for tib anterior are great and will help get more spring out of the calves, you can add toe walks as well prior to sprints,verts, and they will potentiate the calves and lower leg.  Try it, get as high as you can on toes and walk 30 yds or so, then pull toes up as high as you can and walk the same distance on heels, then go for PRs. 

34
ADARQ & LanceSTS - Q&A / Re: Idea for Split Training - Good or Stupid?
« on: May 29, 2013, 04:18:38 pm »
yep.

35
Basketball / Re: spurs
« on: May 29, 2013, 03:57:00 pm »
Quote from: LBSS on May 28, 2013, 10:21:13 am
can't get over this pic. it's fucking amazing. look at these three. LOOK AT THEM.



My freshman year in college was Duncans rookie year, they used to come down and use our gym every year  for a week long training camp to get out of the city and away from reporters/etc.  Its one of the "make/cut" weeks for rookies as well, several of those guys coming onto the team were diving for every ball, literally playing their hearts out.  If I recall correctly every single one of them got cut, and these were great players already. 

Since they get our gym we got to scrimmage with them and watch every practice, Duncan made the biggest impression on me of anyone.  People dont understand how good that dude is, he was fucking DESTROYING David Robinson every drill/scrimmage, fucking everything.  Throwing his shots in the stands, dunking on him every possession, the dude was a monster.  When we scrimmaged with them the teams were mixed so it wasnt all us vs them, but our all conference post who was 6'10 and long for his height as well looked like a little child trying to hold Duncan.  The largest gap in us and them was in the post players by far, vinny del negro will pull up from half court and destroy you if dont hold him full court, avery is like a little ant on adderall that never stops, but our posts vs theirs was a laughing stock. 

Other things that a lot of people dont know,

vinny del negro was dunking two handed backwards easy as fuck

sean elliot got in a fight with popovich every single day, he claimed he was hurt every day we were there so we didnt get to play against him only saw him in drills

I sat in david robinsons chair that he had taken in specially for him and my feet hung off like a little kid sitting on a couch, and im 6'2

The biggest difference in collegiate athletics and professional is that for every college player at 6'1 whose explosive, fast, and good at his position, there is a 6'8 dude with the same attributes in the league.  With the posts the 6'9s turn into 7'1.

the 2nd string pg was named cory something and could fucking FLY.  LIttle dude, killed avery on every play but couldnt run the team like avery.  Dont think I ever saw him get any minutes in a game, in practice he looked like steve francis. 


36
ADARQ & LanceSTS - Q&A / Re: Idea for Split Training - Good or Stupid?
« on: May 29, 2013, 02:13:44 pm »
Quote from: StuckInTheAir on May 28, 2013, 07:32:34 pm
Awesome, thanks a ton. So other then the Incline Row part, everything looks good as is? For the Upper A/B, should I add one more exercise to each? With rest pause, the time will go by pretty quick, and I wouldn't mind adding an exercise to each (not trying to fluff up the routine though, just more work).


And for the Recline Row...

<a href="http://www.youtube.com/watch?v=fP7YDtQu7Ag" target="_blank">http://www.youtube.com/watch?v=fP7YDtQu7Ag</a>

Is that a correct demonstration? How do you progress on this exercise, just add weight on your stomach/crotch? Is the seated row grip a better idea or the bent row grip?


 Dont add exercises until youve gone at it a while.  If you add volume NOW, what are you going to do when you NEED to add volume to progress?  Yea that row is fine, you can add weight holding a plate on chest, or simply elevating feet higher.  Once you can do a 45 pound plate for 15 reps on the first set, with feet elevated, start single arm recline rows.

37
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 29, 2013, 02:05:13 pm »
  Kingfish I wish I could find this long write up on max aitas squatting from Glenn, the short version is, he had gone and trained with ivan A. in bulgaria, with a premium on pushing his squat up since he was hurt/wrist pain.  He improved quickly at first, then stalled for around a year if i recall correctly.  Still squatting daily, he returned to cal strength and pendlay got him to go into a 5 x 5 squat program, with the exception he could continue his daily squatting.  This gave him one volume day, which was all he needed and likely could handle with his daily squatting on other days. 

after a few months he destroyed his previous pr's, I want to say it was by well over 100 pounds.  The videos of those squats can be seen on the cal strength channel, the story leading up to them is golden though.

<a href="http://www.youtube.com/watch?v=VO3rv5vHy00" target="_blank">http://www.youtube.com/watch?v=VO3rv5vHy00</a>

<a href="http://www.youtube.com/watch?v=0piKrM3dimc" target="_blank">http://www.youtube.com/watch?v=0piKrM3dimc</a>

38
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 29, 2013, 01:51:59 pm »
Quote from: Kingfish on May 29, 2013, 01:09:44 pm
Quote from: LanceSTS on May 29, 2013, 10:36:55 am
   
  Yea raptor and lbss are right on man, it gets addictive to come in and squat for a heavy pr each time you train but you have to understand that it doesnt work like that for very long.

 A while back there was a program going through its circles from david woodhouse called the "syyystem" where lifters train only twice a week, and do one max triple on the front squat each session, going for a new 3rm every session.  It worked well for some fairly advanced guys, and they went around forums preaching it as the the second coming of Christ.  If you look now, not a single one of them is still using it, and they started to regress or stayed stagnant once they adapted to the program. 

This is kind of where you are now, youve pushed your neural adaptations to that rep range/load near the max, and to continue to progress you need to either a.) get on gas, that will allow further progression of neural progress with increased rate coding 2.) increase work in a lower percentage of max to allow some hypertrophy of the relevant musculature, then switch back to the way youre training now to peak out those gains. 

Its addictive to go in and squat your max every session, or every day.  You can adapt to that and its no longer much of a training stimulus, its going in and testing your max.  Lots of guys going in on the everyday squats fall into that, they are addicted to the squatting itself and fear losing strength, rather than pushing for progress, even though that will mean a temporary loss in the ability to DISPLAY high percentage max strength. 

When I suggested paused front squats to you, this is what I was hoping you would do with them, which would allow you some lower end rep work and volume, and you could still have a neural/high percentage max front squat day with the traditional fronts.  Using squats on top of those variations is too many exercises though, and will make that progression take much longer.  Longer is not always wronge though, you have to plan on it so it doesnt frustrate you though.

the purpose of the heavy top set for improved athletic performance is to prepare the big muscles for productive sub-max volumes that follow. easier said than done sometimes. submax volumes are so much more fatiguing.

well, the purpose of the heavy top set is to push the cns to a point it wont inhibit performance on lighter/faster lifts.  This was the reason in front squatting first thing in the bulgarian system, only to a top single, and only in single reps.  It works WELL for a while, if youre taking recovery "helpers" it can work for a long ass time.  The thing is, this is a PEAKING method for athletes.  Once you PEAK, which will happen, its time to save that cns stress for more volume/rep/muscular intensive work.  here is the thing though, ANY cns stimulation method, including caffiene/supra max loads,, etc.  will start to lose its effectiveness if used too often.  Chemicals change the length of this period, as they can change the whole wiring, not simply an effect on a muscular level.

 If somethings working for you then you should continue to push it for as long as you can, you need to be honest with yourself though whether youre addicted to the stimulus of squatting daily, afraid that if you dont you will lose strength, or are you addicted to PROGRESS.   If youre not hitting PR's at the very LEAST monthly, with anything under a 500 squat, you probably need to re evaluate what youre doing.

an easy way to look at it is, fast to come/fast to leave- long time to get/long time to go away.  If you stop squatting daily, and go to a more volume friendly schedule your 1rm will for sure go down initially.  The thing is, once youve accumulated some good volume and come back to the frequency/intensity schedule, youll destroy your previous numbers. 

39
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 29, 2013, 10:36:55 am »
   
  Yea raptor and lbss are right on man, it gets addictive to come in and squat for a heavy pr each time you train but you have to understand that it doesnt work like that for very long.

 A while back there was a program going through its circles from david woodhouse called the "syyystem" where lifters train only twice a week, and do one max triple on the front squat each session, going for a new 3rm every session.  It worked well for some fairly advanced guys, and they went around forums preaching it as the the second coming of Christ.  If you look now, not a single one of them is still using it, and they started to regress or stayed stagnant once they adapted to the program. 

This is kind of where you are now, youve pushed your neural adaptations to that rep range/load near the max, and to continue to progress you need to either a.) get on gas, that will allow further progression of neural progress with increased rate coding 2.) increase work in a lower percentage of max to allow some hypertrophy of the relevant musculature, then switch back to the way youre training now to peak out those gains. 

Its addictive to go in and squat your max every session, or every day.  You can adapt to that and its no longer much of a training stimulus, its going in and testing your max.  Lots of guys going in on the everyday squats fall into that, they are addicted to the squatting itself and fear losing strength, rather than pushing for progress, even though that will mean a temporary loss in the ability to DISPLAY high percentage max strength. 

When I suggested paused front squats to you, this is what I was hoping you would do with them, which would allow you some lower end rep work and volume, and you could still have a neural/high percentage max front squat day with the traditional fronts.  Using squats on top of those variations is too many exercises though, and will make that progression take much longer.  Longer is not always wrong though, you have to plan on it so it doesnt frustrate you though.

40
ADARQ & LanceSTS - Q&A / Re: Idea for Split Training - Good or Stupid?
« on: May 28, 2013, 05:58:05 pm »
Quote from: StuckInTheAir on May 28, 2013, 12:05:32 am
Hm, how does this look?

Upper A:
Seated DB OHP - 3 sets RP
Controlled Lat Pull w/ Pause - 3 sets RP
Weighted Dips - 3 sets RP
EZ Bar Bicep Curls - 3 sets RP

Upper B:
Bench Press - 10 rep RP
Controlled DB Row - 3 sets RP
Upright Row - 3 sets RP
DB Lateral Raise - 3 sets RP

Lower A:
Hang Clean - 3 x 4
Squats - 45 sec RP (R.I.P. Legs lmao)
Leg Curls - 3 x 12
Lunges - 2 x 8
Calf Raises - 3 x failure

Lower B:
Hang Clean - 3 x 4
Deadlift - 3 x 8
Box Squat - 45 sec RP
Leg Curls - 3 x 12
Calf Raises - 3x failure

---
Some Notes:
- Basically saying f*ck defined sets and reps, almost all of my exercises are gonna be rest-pause again. That helped enormously before and I don't know why I stopped in the first place. Is that okay or should I change it up a lil more?

- The Upper A & B workouts are pretty basic, which I assume isn't all that bad, but if you can think of any other exercise to add to them, please tell me. Same with the Lower B.

- I used to always perform RDL's and Hang Cleans, but while in school playing football, I had to follow the coach's routine, which had us normally deadlifting and cleaning. Should I revert or go ahead as usual?

- The reason I'm not doing push press / military and instead using seated OHP is because of issues with my back overarching and hurting a little. I've tried keeping my core tight, etc, but still have had the pain occur.

- Another question that came into my mind...on exercises like Lat Pull/DB Row, I often feel like I'm somewhat cheating. At times, I'm just barely letting the bar travel under chin  (if at all) before the weight carries it up or just barely getting the DB to my chest - no control is present. I think I should lower the weight slightly and focus on controlled movements, maybe add a quick pause before the eccentric motion. Is that a good idea? I'm going to try to still keep some reflexive motion and speed in the exercise.

Rest pause is great and you know how to use it right so that should work well for you, main thing is constant progression, smash your last workout rep PR's over and over and youll always do well.

I would take out upright rows and put in rack chins or recline rows.  Use rear delt flys if you want more delt work.

deadlift or rdl is fine, deads take a little more out of you recovery wise so account for that. 

Always control the eccentric, powerful concentric.  If you cant feel the  target muscle doing the work, its probably not working optimally.

41
ADARQ & LanceSTS - Q&A / Re: Idea for Split Training - Good or Stupid?
« on: May 27, 2013, 09:21:45 am »
  Thats great man, good luck with school, keep your priorities straight and have fun.

 An  upper -lower -rest-  upper-lower-  rest-rest split is as "split" as you need to go.  When you do vertical push/vertical pull on one day, and hor push/hor pull on the other, youre hitting every muscle group twice a week anyway you do it.  If you use standing press on one day, with pull ups, and "arms" assistance, then some type of bench press on the other, with rows, and "shoulder" assistance, you can easily get everything you need in to progress, and progress optimally.  You NEED to do legs twice a week regardless if you want to progress well, squat on one and dead on the other w knee dominant exercise as assistance, or squat twice with rdl assistance after. 

Start lower with the rest paused weight so that you can progress for a longer period of time, adding weight each week.  The most important thing is that you hit the exercises you have hard and focused, not doing a shit load of exercises.  Once youve maximally stimulated a muscle group, its done, other fluff shit only makes recovery take longer.   Good luck with it, if you need more help setting it up or want to post a template off that do so and Ill help you tweak it.

Keep your protein HIGH, log it daily or you wont get nearly what you need.

42
ADARQ & LanceSTS - Q&A / Re: Idea for Split Training - Good or Stupid?
« on: May 26, 2013, 10:16:24 pm »

  Whats up Stuckintheair! where you been man?


 What is your primary goal with this program? Need to have an idea of where you are trying to go with this, hypertrophy, strength, athleticism, vegetable domination, etc..

43
Pics, Videos, & Links / Re: beast
« on: May 24, 2013, 01:34:08 pm »
<a href="http://www.youtube.com/watch?v=mNAFi4kZxrM" target="_blank">http://www.youtube.com/watch?v=mNAFi4kZxrM</a>

44
Pics, Videos, & Links / Re: Comparison between a low bar 130 kg squat and a high bar 130 kg squat
« on: May 21, 2013, 09:07:28 pm »
Quote from: Raptor on May 21, 2013, 04:46:37 pm
Definitely. Wouldn't cycling between the low bar and the high bar squat have SOME benefits though? For one, less boredom, secondly, different loading on the muscles and subjecting them to different stimuli etc and maybe braking out of a plateau?

Granted some time will be lost just improving the movement efficiency on the new lift, even if the differences aren't so big (it's still a squat).

In the high bar squat you can also use less weight and stay more vertical which both should be better for back health, right?

 I dont think of them as two different moves IF done right.  Sure if you do stupid shit like TRY to lean over and drive your ass up like a stripper then the low bar squat is no longer really a squat, its like a deadlift variation.  Front squat could work the way you suggested though.

I would use  half squat + squat, front squat + squat, front squat + snatch dead instead if you needed another exercise.  Moving the bar down a few inches while still maintaining a real SQUAT pattern  doesnt change the exercise enough to really work it in as another variation imo.  Its simply a way for longer femur, taller athletes to still squat low without as much pressure on the knee. 

I have seen several taller guys that can actually stay MORE vertical with the bar in the groove of the rear delts than they can with a higher bar position.  They also fail the squat from the LEGS with this placement when it gets too heavy, vs failing everytime from the low back with a higher bar position.  Its usually vice versa for long torso, short legged guys. 

45
Pics, Videos, & Links / Re: Comparison between a low bar 130 kg squat and a high bar 130 kg squat
« on: May 21, 2013, 04:04:29 pm »
Quote from: Raptor on May 21, 2013, 03:58:18 pm
I wonder how the dynamics of the movement change doing the low bar squats in the OL shoes? Any ideas?

Yes, you usually get a little more knee travel, a little more upright torso, without putting too much pressure on the knees.  See the bobsled squats in the last thread on this.  Whatever you do you need to pick something and stick to it though.  Sometimes what youre doing is ALREADY the right thing, you just need to do it better.

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