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Messages - D4

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301
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 19, 2011, 11:19:42 am »
Are you still jumping only SUndays?


Dude, get your ass to jump sesssions 3-4x a week.

302
Strength, Power, Reactivity, & Speed Discussion / Re: Glute activation during squats
« on: July 18, 2011, 03:08:41 pm »
Wait a minute, the thing about this is, not only are my glutes not getting sore, but I don't feel it in my glutes at all during my squats or trap bar dead lifts or conventional dead lifts lol.  And I am doing the DL's in a lower body dominant way, using my hips, etc..

Also adarq, I try to do my squats sitting back as much as I can. 

Does this mean my glutes are not being worked out?  I definitely feel it in my quads and hams on each rep, but don't feel shit on my glutes.

303
Strength, Power, Reactivity, & Speed Discussion / Re: Glute activation during squats
« on: July 16, 2011, 05:58:37 pm »
Thanks guys, I'll just keep hitting those squats and dead lifts and just get stronger, without worrying too much about the soreness patterns changing. 

304
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 10, 2011, 01:35:36 pm »
Your 40" SVJ is insane lol.  Just wondering a couple of things.

What's your RVJ?

Also, do you remember what your squat strength and vertical was at when you first started training?

305
Strength, Power, Reactivity, & Speed Discussion / Glute activation during squats
« on: July 10, 2011, 12:51:13 pm »
So what I don't understand is, when I first started squatting, I did quarter/half type squats.  I just went down until I felt my glutes burning up.  During these squats, I would always be sore in my glutes the next day, no quad soreness.

I switched the parallel squats, and now I feel the burn on each rep on my quads like crazy, but no glutes firing.  The next day only slight quad soreness.

Today, I continued my parallel squatting, but for some reason, I felt the burn on my quads AND MY HAMSTRINGS for the first time.

What's going on here?


Also, how come my glutes are NEVER sore now, even if I do dead lifts primarily focusing on using my lower body?  I end up sore as hell in my hamstrings the next day when I dead lift but no glutes at all?

306
Introduce Yourself / Re: Hello All, New And Need Advice
« on: July 10, 2011, 09:11:35 am »
Quote from: Proudiddy on July 10, 2011, 01:39:51 am

Now, other questions... 

*With my extra body fat I currently have, will I still see gains while at this weight?
*Anyway I can lean up additionally outside of the VJB program as I'm doing the program 2 days a week?
*When can I play basketball for cardio and skill work while I'm doing this program without hurting my progress?



Of course you can still gain inches on your vert at that weight, but of course the FASTEST inches will come from shedding off that fat and getting down to at least 12%. 

????  You lean up by doing exercise and proper diet...  Your cardio is basketball ONLY!  If you want to burn more calories on top of basketball and your VJB, do high intensity stuff to supplement your vertical jump goals, like sprinting or something.

You can play basketball and do skill work whenever the hell you want, but just make sure you're not letting it hinder your vertical jump workouts.  Just listen to your body.  Some people can handle bball EVERYDAY, with bball before or after there vertical jump workouts on the workout days, while some people need some rest days.  Whatever you can handle.  Skill work/shooting around/short pick up games can actually help recovery. 

If you wanna do VJB, go for it, but make sure your diet is in check and get leaner/lighter and you should be getting some quick gains in the beginning.

Start a journal

307
Strength, Power, Reactivity, & Speed Discussion / Conventional Dead Lift vs Trap Bar Dead Lift
« on: July 07, 2011, 12:27:02 pm »
What are the differences and which is better when vertical jump is the goal as a supplement to squatting?

308
Introduce Yourself / Re: hi there .
« on: June 30, 2011, 07:57:38 pm »
Quote from: dUnreal on May 17, 2011, 04:38:42 pm
Quote from: creativelyric on May 16, 2011, 08:56:58 pm
You gonna buy a squat rack too, man? And will your friends spot every time you work out?

If you want this, you have to make some sacrifices. It's better if you prioritize how much you want this and how much you're willing to give up to become an elite athlete (which is what you pretty much said by saying a 40 inch vert, and definitely what you said by saying a 50 inch vert).

Those beasts that you see on Youtube? On Hoopmixtape/Ballislife? Those highschoolers that make it with a full ride to college and that play in D1 schools? They started around your age and made sacrifices.

It's up to you.
Nobody wants a 40 inch vertical more than me , believe . But i can't dedicate my life just training the vertical , im 14 year old , not 18 . And i'm making some sacrificies , a lot , but not with barbells yet , and i think is not obligatory to have a barbell to reach 30 / 35 inch vertical .

If you're not making the sacrifice, there ARE people who are, which means there are people who wants a 40 inch more than you "D.  Also, you're only 14 so that may be the reason why, but please don't think you have a hard life and it's so busy.  It will only get harder and busier at 18, at 21, etc...  At 14 years old, it was heaven for me.

309
ADARQ & LanceSTS - Q&A / Keeping gains in your vertical jumps
« on: June 13, 2011, 06:50:51 am »
I noticed that my jumps would peak/PR after 2~3 weeks of having frequent jump sessions and plyo training.  My vertical would linearly go up as I practicing jumping and doing plyo's.  After those 2~3 weeks, I would stop and not really jump for like a week or more.  My jumps drop again back to where it was. 

My question is, is this ALWAYS going to be the case, or is it a situation where if I at the least keep practicing max effort jumps longer than 2-3 weeks, the gains will stay longer?  Is it that 2-3 weeks of initially jumping higher isn't a long enough time for my body to adapt and grasp this new ability?

310
Strength, Power, Reactivity, & Speed Discussion / Shift weight onto heels or whole foot when squatting?
« on: June 12, 2011, 06:48:13 am »
Do you really HAVE to place the weight on your heels?  I heard this is proper way to do it, especially if you're trying to do a hip/glute dominant squat.  But the thing is, I experimented with weight on heels (raised my toes to help me do this) and weight on whole foot/toes both were equally quad dominant for me.  Does it matter? 

311
Strength, Power, Reactivity, & Speed Discussion / Re: Starting Strength - Incorporating Half Squats Link..
« on: June 09, 2011, 07:28:45 pm »
Quote from: adarqui on June 09, 2011, 12:05:27 pm
i think one of the main issues with SVJ is, on these forums, most people simply don't care about it.. it's a skill just like anything else.. sure it'll go up a little as your RVJ goes up considerably, but without directly training it, you can't ever expect to make huge gains in that movement.. most people on here/TVS are "basketball natured", so jumping from a dead start doesn't excite them or make any sense for the world of dunking.. on the other hand, people who do focus on svj, such as vag/tychver/steven-miller/arowe/... etc, do make considerable gains in it.

I personally hate SVJ'n, so even though it's gone up a bit, it's not something I care about.. For example, 3 years ago I measured my highest SVJ on vertec of 124" when my running touch was only 128", I was SVJ'n every workout.. Once I got bored with SVJ, it went down to 120-121" while my RVJ kept increasing to vertec 132.5" touch.

I think you'll find people more interested in SVJ on "strength & bodybuilding forums". One of the reasons, I noticed, is that alot of those people always want to be "better at something" than people who are crazy athletic. For example, if you say lebron james has 44" RVJ, they'll say, "but what is his SVJ".. If you tell them lebron half squats 2.5xBW, they will laugh and say, "but what does he deep squat".. If you tell them an elite athlete's bodyweight is 160 lb, they will laugh and tell them to gomad, etc.. that's not everyone, but it's a large percentage from what i see.. "ATG" squatting, SVJ, GOMAD, & excessive bodyweight become some kind of cult ego booster to alot of those people. I respect people whatever their goals are, doesn't infringe on my training one bit so why would I care.. Rippetoe on the other hand seems to be pretty inflammatory, he allows some really weak replies through & somehow thinks they are funny, that's always a bad sign.. If someone is sticking up for me and acting like a complete a$$ in the process, i'd tell them to relax... lmao..

pc


Excuse my lack of knowledge, but I don't understand how you're RVJ could have kept increasing, while your SVJ decreased?  How do you "focus on improving SVJ"?  Is it just a matter of getting in max effort SVJ sessions?

I always thought both SVJ and RVJ would go up simultaneously unless you're strictly doing reactive work only.

312
Strength, Power, Reactivity, & Speed Discussion / Re: Starting Strength - Incorporating Half Squats Link..
« on: June 08, 2011, 09:53:34 pm »
Quote from: Dreyth on June 08, 2011, 09:52:03 pm
honeybadger = adarqui?

AND reverse hypertrophy

313
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 07, 2011, 03:47:43 am »
Quote from: adarqui on June 07, 2011, 03:23:02 am
06/06/2011
bw = 150
aches/injuries=left hamstring tendon moderately, right knee tendontiis
fatigue = high
soreness = hamstringsdiet = 4 chocolates + protein/water-drink + crystal light, 100 layups total alternating L/R + dunking (SLRVJ) + 2*protein/water-drink, protein/water-drink + crystal light, dog exercise, 4 eggs + egg whites + jalapeno + crystal light, 10 chocolates, session{JS(double leg)@3x100 SS NGP@3x8, JS(L=1,R=1)@3x100 SS BS=225@3x10, LBJ-DEEP@3x10e SS WPU@3x5, MR-DEEP-HT=20 SS BS=275x10, MR-DEEP-HT=20 SS BS=315x10, CR=225@3x10}, protein/water-drink + crystal light, tons of stretching, protein/water-drink + crystal-ight + 4 chocolates

jumped high slrvj.... squats felt good, staying light this month

i like my training right now.. june is going to be good.

pc

No offense, but don't you ever eat real food?

314
Strength, Power, Reactivity, & Speed Discussion / Re: wide stance vs narrow stance squatting
« on: June 06, 2011, 03:33:36 pm »
Quote from: LBSS on June 06, 2011, 02:29:39 pm
wide stance is only for people who plan to be soliciting sex in bathrooms in the minneapolis-st. paul airport. if your stance is too narrow there no one can see your coded foot taps. narrow stance, which protects the bunghole rather than inviting penetration by anonymous strangers, is much better suited to building general leg strength.

duh.

LOL I see...

315
Strength, Power, Reactivity, & Speed Discussion / wide stance vs narrow stance squatting
« on: June 06, 2011, 04:35:55 am »
possibility of over thinking, but is there a difference?

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