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.


Messages - vag

Pages: 1 ... 216 217 [218] 219 220 ... 341
3256
Strength, Power, Reactivity, & Speed Discussion / Re: how to front squat
« on: January 18, 2013, 05:57:12 am »
Quote from: arnoud on January 17, 2013, 03:13:04 pm
Front squatting imo is all about relaxing the wrists, most olympic weightlifters have one or two fingers behind the bar when front squatting. The painful feeling on the clavicles will pass, stick with it, and stretch those wrists!

+100


Quote from: Raptor on January 17, 2013, 03:51:30 pm
No, trust me... it's impossible. There's no way these elbows come up if I still want to have a neck, head, etc.

Oh come on , give it a chance. We didn't suggest you to become Nadia Comaneci, just achieve a mediocre front squat locking position.
Also , how about the cross-arm grip?

3257
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 17, 2013, 02:26:03 pm »
^^^
Thanks man. Injuries do suck , but the way i handled it sucks 1000000 times more!  :uhhhfacepalm:


17 January 2013

Bodyweight@session : ???
Soreness : Hamstrings fried
Injuries/aches :  :ninja:

QUAD REHAB SESSION:

Assessments:

Pain or discomfort throughout the day : none

LYING LEG RAISES:
10xSupine
10xAbduction
10xAdduction
10xProne
Tempo : 3:1:3
Pain or discomfort  : none

Strengthening:

SEATED HIP FLEXOR RAISES:
3x15
Tempo : 3:3:3
Pain or discomfort  : none

SEATED KNEE EXTENSIONS ( Flex as hard as possible at pause ):
3x15
Tempo : 3:3:3
Pain or discomfort  : none

BODYWEIGHT SQUATS ( Stop at  discomfort depth or at parallel ):
3x15@parallel
Tempo : 3:3:3
Pain or discomfort  : no pain , tightening feeling at 3 random reps of set 2 during the pause.

SIDE STEP UPS:
3x15@8'' step
Tempo : 3:1:3
Pain or discomfort  : none

Stretching:
4 sessions throughout the day, session = 3 sets of 30 seconds hold each leg.

:lololol:

3258
Strength, Power, Reactivity, & Speed Discussion / Re: how to front squat
« on: January 17, 2013, 08:49:00 am »
Then how about working on fixing that? I am no mobility expert but i am sure there are speific things to do to get there.
LBSS?

3259
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 17, 2013, 04:32:27 am »
So i've been reading everything i could find about quad strain assesment/rehabilitation. It seems that i have an absolutely typical grade ii rectus femoris strain that i made chronic because of oversue/poor rehab.

:rant:
Dude , WTF??? Why did it take me 8 months(!!!) to read the relevant stuff? There are specific guidelines of what NOT to do and i failed in all of them, repeatedly. Had i read those articles in time , quad would have been healed in 1 month or so. And now here i am , 8 months later and still not at 100%. Fucking moron. I can't believe how dump i have been. Ok , i have never had a serious muscle injury in my whole life , so it's weird to handle that suddenly for the first time at 38y.o. But still, that's no excuse, i should have known better. Duh , i am really dissapointed, all i did was wait for a couple of days of no pain and then go back to squatting. Or even worse, performing cleans, snatches,supramax explosive box squats, full court basketball, and even ME jumping on concrete, WTF! And then, Monday night after training, I had like an epiphany. I can now look back at it with clear mind and see how i acted and i can't believe how stupid/irresponsible/immature/arrogant/naive i was! Dude , fuck the fuck off, get your shit straigt, bleh...
:rant:

3260
Strength, Power, Reactivity, & Speed Discussion / Re: how to front squat
« on: January 17, 2013, 04:13:52 am »
Quote from: UAcompression on January 16, 2013, 01:56:40 pm
It does help, but the main problem with my front squat is that i have kyphosis.  It has to be tough to front squat when you have arch/rounded back.

I have kyphotic posture too. And i am also 6'' taller than you so i imagine that makes it even worse for squats ( more lean ).
I had problems front squatting, when reaching at the bottom , lean + kyphotic posture made the bar fall , even empty bar. When i got my lifting shoes , it auto fixed , suddently i could do perfect front squats.
But now i can also do them in flat shoes, so who knows, maybe it was mental. If you have enough mobility/flexibility to hold the bar like in a clean, you can afford some lean and have the bar safely locked.
Try to progress it slowly and see what happens, start with empty bar and keep adding small weights until form begins to break down.
Also you might want to do some thoracic/shoulder mobility work, it should help your posture.

3261
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 16, 2013, 02:02:26 pm »
16 January 2013

Bodyweight@session : ~192
Soreness : none
Injuries/aches : quad ok, suddenly today i'm getting some random left knee 'pain pulses' , weird.

Lance's 3-set-progress template - workout #23

ROMANIAN DEADLIFTS:
9@176 lbs ( -22 lbs ) , ( +1 rep )
9@176 lbs ( -22 lbs ) , ( +2 reps )
9@176 lbs ( -22 lbs ) , ( +2 reps )
Total : 27 reps ( +5 reps )
-80kg was too easy. Haven't done those for 40 days though so took it easy.

UPRIGHT ROWS:
6@88 lbs
6@88 lbs
6@88 lbs
Total : 18 reps
-First time doing them after years, 40 kg were challenging.

DUMBBELL INCLINE BENCH PRESS:
8@44 lbs DBs
8@44 lbs DBs
8@44 lbs DBs
Total : 24 reps
-First time doing them after years too, 20 kg DBs were rather easy.

Got my upper body weekly setup perfect in terms of balance: 3 push - 3 pull that consist of 2 chest, 2 back, 2 shoulders.

3262
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 15, 2013, 02:52:31 pm »
15 January 2013

Long foam rolling session.
Long lower body stretching.

3263
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 15, 2013, 04:49:30 am »
14 January 2013

Bodyweight@session : ~191
Soreness : none
Injuries/aches :  :ninja:

Lance's 3-set-progress template  - workout #22

LEG EXTENSIONS:
15@35lbs each leg
15@35lbs each leg
15@35lbs each leg
Tempo 3:3:3

LEG PRESS MACHINE:
15@75 lbs each leg
15@75 lbs each leg
15@75 lbs each leg
Tempo 4:1:4

BENCH PRESS:
7@143 ( +1 rep )
6@143 ( same )
6@143 ( +1 rep )
Total : 19 ( +2 reps )
-Improvement but i wanted more.

SEATED CHEST SUPPORTED MACHINE ROWS:
10@143 ( +2 reps )
9@143 ( +1 reps )
8@143 ( same )
Total : 27 ( +3 reps )
-Nice here, upping load next time.

-Quad feels 100% again , powerful , springy , not the slightest bugging all day. Learned my lesson though, no squats , not even pushing it to test it ( e.g. pistol squats ). Rehab FTW.
I did up the loads on both leg extensions and leg presses, felt good. I tried and could do ~30% heavier on both totally bugless but prefered to keep it safe. Doc/MRI might have to wait 1 week , too hectic program lately.
-Curious to see what will happen with BW/composition. Looks like it stabilized at 187 dry / 191 wet. Too soon to evaluate though, it feels like it hasn't reached a steady balanced state after holidays + plan change yet.
Been steady with 3000 clean kcals on workout days, failed a bit on the no workout days though, 2K instead of ~1700, at least its also clean. Hoping to fix that this week.


3264
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: January 12, 2013, 12:51:30 pm »
FWIW, I like it. If i had to correct something , i would say that the purely explosive phase III is too long, 4 weeks without any heavy strength training doesn't seem like a good idea imho. You could throw in some heavy singles like in phase IV or you could make the phase III shorter and IV longer. Just a couple of cents :D

Also, since you are into periodization , there was this awesome template that kellyb posted, i would have done it but was already in the middle my own periodization thing at the time it was posted. LBSS was also very tempted from it if i remember well. Take a look if you like , it's in the end of this article:
http://www.higher-faster-sports.com/trainingweaknesses.html

3265
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 12, 2013, 12:40:07 pm »
My right leg is the weak one, the left ( injured ) is significantly stronger. E.g., when i could do max 2 pistol squats with right i could do 10 with left.
But anyway, you know i hate comparing incomparable things. Different persons , different levers, different muscle balances, different leg press machines, maybe different stance / bar position / depth at the squats... i am against comparing. And i don't even want to get into the deep leg press / half squat correlation issue...  :P

3266
Strength, Power, Reactivity, & Speed Discussion / Re: Difference between 1 leg & 2 leg squat strength?
« on: January 12, 2013, 10:41:55 am »
The equal DL squat load depends on your weight. You are 60 kg so here are some fast conversions:
BW pistol squat = 50kg double leg squat
BW + 25kg pistol squat = 100kg double leg squat
BW + 50kg pistol squat = 150kg double leg squat
Just an estimation , pretty accurate though.
Relevant discussion + theory behind those numbers here: http://www.adarq.org/progress-journals-experimental-routines/5%279%27%27-journal-for-a-40%27rvj-off-of-two-and-1/msg83087/#msg83087

Don't get into it too much, keep those numbers i posted above in mind if you like, but more important: pick your pistol squats at your current level , even if that is unweighted, make sure form is perfect, never sacrifice form over load and just progress from where you are.

3267
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 12, 2013, 10:33:05 am »
12 January 2013

Bodyweight@session : ~188.5 , AM
Soreness : none
Injuries/aches :  :ninja:

Lance's 3-set-progress template - workout #21

LEG EXTENSIONS:
15@20 lbs each leg
15@20 lbs each leg
15@20 lbs each leg
Tempo 3:3:3

LEG PRESS MACHINE:
15@50 lbs each leg
15@50 lbs each leg
15@50 lbs each leg
Tempo 4:1:4
-Then maxed out my right leg for fun, ended up at 300lbs,  :personal-record: , most i have done is 1x500 with both legs.

STANDING OHP:
8@88 lbs ( +2 reps )
7@88 lbs ( +2 reps )
7@88 lbs ( +2 reps )
Total : 22 reps ( +6 reps )
-Very nice, strenf catching up.

DEAD HANG CHINUPS:
10@BW ( +2 reps )
8@BW ( +1 rep )
6@BW ( +1 rep )
Total = 24 reps ( +4 reps )
-Very nice, strenf catching up here too.

No quad bugging the last 2 days but who cares. Going for an MRI scan ASAP.

3268
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 12, 2013, 05:58:34 am »
The dunk attempt SVJ is lower but it doesn't count as the ball in the hands ruins the hands windup and the highest reach at peak. Unless we are talking about kingfish but he is not human anyway.
Let's stick to the 1st SVJ video. Around 30'' is my estimation, and i am arrogant enough to say i am the certified eye-vertec of adarq.org!  :P
Your reach is probably ~99'' in shoes, so wrist at 10' rim is 29''. Now this rim could be a bit lower OR a bit higher , it looks legit compared to your height. Also you won't find gym rims more than 2'' different than 10', you can tell from the first look if they are higher than 10'2'' or lower than 9'10''. So my estimation is 29'', no way lower than 27'', no way higher than 31''.
:highfive:

3269
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 11, 2013, 01:34:36 pm »
Well it looks like you are getting exactly a clean hand above rim at that SVJ.  For your height i would guess a 9'' hand. With your 98'' reach that equals to 31'' of vert if we assume the rim is legit 10'. Calculator gives 26'' so there you go , 5'' correction according to my theory, verified. Measure your flatfooted vs up-on-toes-reach and i bet you will find it at 5''.
Sorry for hijacking your journal, if you find this annoying let me know so i delete the posts and take it to the hangtime thread.

3270
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 11, 2013, 09:23:11 am »
The initial velocity is being thrown out of the equation because it can be expressed as a function of height and time. It was the equation [2] a few posts above. That's why you have to time from first frame airborn, to make sure that this equation is valid , while on the ground, what is happening cant be determined.
Also , the jump is never actually vertical , that induces a factor equal to the cosinus of the jumping angle ( e.g 10 degrees angle , cos = 0.984 , 1.6% error ).
I don't use the hangtime formula. It just gives you a good estimate.  I only used it when i could not determine my jumps otherwise ( tracking depth jumps performance at home ).
What i use is how higher i got above a measured rim. That can never lie.

Pages: 1 ... 216 217 [218] 219 220 ... 341