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Messages - T0ddday

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361
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 23, 2016, 10:08:12 am »
Quote from: acole14 on February 23, 2016, 06:23:36 am
Quote from: vag on February 23, 2016, 05:39:54 am
Quote from: LBSS on February 22, 2016, 06:54:32 pm
Quote from: Eric on February 22, 2016, 06:28:36 pm
I had to look up the shrimp squat because I know you'd just rick roll me again and do the let me google that for you thing haha.  They look nice and I'll give them a try.

lol. i've been doing them as partials, to a box. gonna decrease the box height over time.

The shrimp has given the forum some fun times in the past : http://www.adarq.org/strength-power-reactivity-speed-discussion/utilization-of-strength/

Many all-stars in there : steven miller , JC , sickenin vendetta , RJ

Even though the forum is probably better for it, I really miss those classic threads. This place just flat-out purged all the didactic idiots who brought the lol's  :(.

Must have been before my time.  I do remember RJ from elitetrack though..  he didnt last there either because he had the unfortunate combination of being really cocky and slow...

Its funny about these movements.  You can add Haneef to the long list of elite athletes who cannot come close to doing a pistol.  This is anecdotal of course, but I keep testing everyone I come across and I swear that if you give me an athlete w elite speed or jumping ability - 9/10 the athlete wont be able to perform anywhere near a full depth pistol without a lot lot lot of work.   And on the flipside those that bang out massive weight pistols and shrimps are usually really good at the "sport" of crossfit which means good at training and bad at performance (no pad all american) IMO.

Might just be that long femurs and a short torso happens to be a good build for sprints and terrible for pistols, maybe its more than that?   I dont know...  what I do know is that pistols and shrimps are some of the best prehab work that exists.  Haneef has rehabbed quad tendonitis with half depth pistols and a modified version of shrimp squats (leg on ground).  Myself, i get a lpt of utility out of them as they are the one exercise where I cannot use posterior chain amd actually build quad stability...  Studies show if you throw in a slant board pistols are as effective as surgery for front knee pain (provided no full tear).

362
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 23, 2016, 09:58:57 am »
Quote from: maxent on February 23, 2016, 03:21:50 am
BW: 75.9kg/167.33lb (2016 PR)

Visibly leaner with skinfolds diminishing around the waist (abdominal & lower back). Now my female fat storage patterns are starting to appear more prominent as my upper half of the body looks skinny/small while the lower half looks big/flabby! Moobs still unchanged though. I will have a six pac way before my chest/legs/hips/butt is lean .. which sucks cause what remains will be that hard to mobilise stubborn fat. Much much more difficult to lose in comparison to the usual male fat storage areas. So maybe hours and hours of fasted cardio  needed in addition to dieting lol. That's a job for a future cut of 164 ->159 sometime after the late march bball tournament.
Finally got around to opening my replacement weight vest. MY experience with the last one was really awful so i had put it off til now. First impressions are this one is a lot better than the previous model which I returned. But i dont know if it will last long, the other one literally fell apart in a few days use. It feels more comfortable than the last. There is a weird factory smell just like with the last one which I find repulsive .. sigh. Looking on amazon, americans are really spoilt for choice, so many nice weight vests. Only cheap shitty chinese stuff available here though :( I took out half the weights so shud have about 10kg on there now (didn't count). I'll weigh and check in a bit.

effective bodyweight = 87.5kg .. feels somewhat burdensome on my legs .. haha, wonder how long it takes to adjust to it. Will keep it there for a while then work up to +20kg by tournament time to get peaking benefits (if there are any). I cant imagine dunking at this bw though so maybe it's too heavy and i should start lighter and progress it? Piece of shit sand bags. And the shoulder straps limit ROM so im not sure i could even dunk with it even if it were lighter. Oh well.

1.  Despite all the silly things you do.... congrats on doing them.  95% of people with dumb ideas like "i should cut into the 150s at 6'4"" dont have the dedication to actually do it.  You do.  Then you supply us with data which I appreciate. 

2. Stop making unverified claims that are easily verifiable.  Its clear you have some type of body dysmorphia.  Common in athletes.  But do you have female fat storage and low testosterone?  Are you insulin resistant?  I dont know. But you could easily find out.  Hell, when you come to LA you can come to my hospital and an hour we can sequence your genome, measure your free testosterone, hemoglobin A1c, and fasting glucose.  My bet is your far more normal than you think. 

3. 20kg is far too much weight to you.  Your slow and light.  Thats almost 30% of bodyweight.  Studies have results at 10-15%.  I like to push the envelope, so I have tested as much as 16%....    Although I think percent is far less important than adaptation.  If you add a 5-10lb vest and cant jump within am inch or 2 of PR you have too much weight.

363
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 22, 2016, 06:06:34 am »
Quote from: vag on February 22, 2016, 05:28:22 am
Off topic but... Young Hollywood can get his head higher than where i can get my fingertip  :wowthatwasnutswtf:

<a href="http://www.youtube.com/watch?v=TJNJ3JlLSbo" target="_blank">http://www.youtube.com/watch?v=TJNJ3JlLSbo</a>

Must have been amazing to witness such a jump live.

Certainly humbling.  Im not usually the highest jumper when I jumper when I jump test athletes but Im always in the ballpark... someone who can get around a foot above your best jump is totally different story.  Interestingly we discussed plants and he jumps right left and learned left handed dunking for more versatility after failing to learn to opposite plant which has me convinced its a losing effort to switch plant legs...  he gave me a dunker nickname which was amusing lol

364
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 22, 2016, 06:01:46 am »
Quote from: Merrick on February 22, 2016, 05:34:34 am
Quote from: T0ddday on February 22, 2016, 03:42:48 am
  There is this one PED called food and muscle that will do wonders for you.   

Where can you buy these?!

Also, Young Hollywood is crazy.  Nice to see pro dunkers actually getting professional training and not thinking "I didn't do anything but jump all these years so these trainers don't know shit.  The secret is to just jump and dunk, fuck lifting"

He might be the exception rather than the rule...  Hes turning 30 so I dont know if the moniker fits, he goes by haneef now.                 He has suffered some bad quadriceps tendon tendinosis, hopefully prp and proper rehab will get him going..  Dunking constantly under 6ft takes its toll on you...   He picks up information well and wants to learn training top to bottom.  His training for years consisted of dunking, low hoop dunking, weighted dunking and ab work which is actually quite a good formula he figured out on his own.  Really quite an elite athlete and gave me a lot of respect for a "sport" I havent really been fully respectful.  We had an athlete training next to him who is a projected top 10 nfl pick at WR...  that guy jumped 32" and 36" with zero technique so it really showed how high the best dunkers get...

365
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 22, 2016, 03:42:48 am »
Quote from: maxent on February 20, 2016, 05:57:51 pm
From competitive bball, yeah i think im just bout done with the sport. From vertical trainign and stuff, idk, probably there too, it may not be possible to do much better than what i've achieved .. did start with a 20" vert so im not sure there is much left but diminishing returns from training. Will see though, once i stop playing bball i can explore other things like using PEDs and that may allow me to unlock more vertical gains but not really sure about going down that road tbh.

PEDs to unlock vertical gains?  Dunno about the utility of that, haven't seen PEDs benefit any male explosive athletes yet.  There is this one PED called food and muscle that will do wonders for you.   The idea that there are diminishing returns after the move from 20'' to 27'' is really one that is so defeatist it's actually disheartening.  I would bet a lot of money on the idea that I could get you to 35''.  Your extremely disciplined which is the number one untrainable thing - everything else can be fixed.   

The biggest problem you have is a lack of belief and a lack of positive motivation/competition.   I really don't know anything about Australia so I don't know how much you can change this but if you were in a different training environment you would be shocked to see what you could do.  I hardly even dunk because my knees can't take pounding but today I trained a dunker along with a football player.  Having never trained a pro-dunker before was eye-opening, a local guy whose internet name is young-hollywood came to one of our sessions to learn about speed and rehab and just seeing him jump was so motivating.  I was always skeptical of internet dunkers and videos and imagined a lot of camera artistry and exaggerations about height... But this guy was no more than 5'11 and had a legitimate 50'' two footed jump.  Even though I didn't plan to jump I was motivated to jump at the vertec and got some 11' 3-step vertec touches in for the first time I can remember.  That of course is slightly below the guys standing vertical.  Lol.  The motivation a group of positive athletes has on each other really is helpful, you could unlock gains you don't know exist with the right environment - far more than what PEDs can give you. 

366
Injury, Prehab, & Rehab talk for the brittlebros / Re: How do you increase your ankle dorsiflexion?
« on: February 20, 2016, 03:27:06 pm »
I second what the others posted.. the band does help. The idea is it pulls the tibia back from the restriction and allows you to stretch the front of angle (i doubt this - i think its neural but who cares - it works!).

I recommend the following.   Test your dorsiflexion on both legs.  I suffer from this problem a lot.  Short tibias, flat feet, long femurs, basically worse build for squatting...  when i do this i am about 5" and 6" on left and right.  Then foam roll, massage, and stretch the hell out of your calves/achilles.  Doing this gives me closer to 5.5" and 6.5" which suggests my poor left is not just from calves and achilles but from front of ankle...  Not surprisingly the resistance band technique helps my left far more than my right and gets me up to about 6" and 6.75"...   

Two other things.  Buy an adjustable slant board.  Also as far as helping you in squats, realize that if you squat well through the forefoot (not purely heels) the weight of the bar will help, so you will actually get more out of that than the wall test...  also dynamically your calf flexibility will increase rom a lot...  but yes.  Slant board.  Great tool.

367
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 20, 2016, 03:11:56 pm »
Quote from: maxent on February 20, 2016, 01:22:46 pm
Sure here you go, sources below. And lol, yes it is well known among the lifting community .. esp bodybuilding!

Quote
If you’re above 15% body fat (about 24-27% for women), diet first. If you can get to the 10-12% (19-24%) body fat range or so, I think you’ll be in an overall better position to gain mass. Trying to get super lean will probably end up screwing you in the long run because your body will be primed to put back fat on (and most other physiological systems are screwed up as well) when you get super lean.

Quote
The question is why, why is bodyfat percentage having such a profound impact on P-ratio. Well, there are a few easy answers. One is that bodyfat and insulin sensitivity tend to correlate: the fatter you get, the more insulin resistant you tend to get and the leaner you are the more insulin sensitive you tend to be.

Honestly the most frustrating thing about being in science/medicine...  You put 10 years in school, years working in a top metabolism lab, hours upon hours actually doing research and understanding statistics and then someone tells you their source is some internet guru with a snarky attitude who sells books and programs and writes "sciency" sounding things...  Smh...

Theirs some guy even more popular than that guy who runs an intermittent fasting site and had gall to determine the natural limits of muscle for all humans...  lol.  According to him no man can be under 6 feet and over 200lbs with single digit bf...  (coincidentally that was as big as he could get lol).  Well I guess im on drugs then cause Im just too strong.  So is all of samoa....

Did you ever consider that your an individual?  East indian extraction (famine resistance)?  Female fat storage (possibly Kleinfelters?).   Perhaps maybe very leptin resistant?  Maybe you are different?  Maybe your not supposed to be 10% bf.  There is variance in the population.  The fact that you have lost like 40 pounds and your vertical has stayed them same or dropped and only got to 27.5 is more than enough proof of this for me...

Fact is, I agree with a lot of your thinking.  I think your smart to focus on getting lean first.  I give similar advice.  Bulking is silly for strength athletes...  but if your dropping weight and your not jumping higher (and better at bw lifts) then either your doing it wrong OR you are dropping too much weight for your body... 

368
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 19, 2016, 04:34:58 pm »
Quote from: seifullaah73 on February 19, 2016, 10:37:46 am
Quote from: T0ddday on February 19, 2016, 04:09:09 am
Be wary of this.  A program where the all the results are promised after and no change is observed during is pretty suspicious... often thats the excuse to stick w a program that doesn't work. 

So how fast is an 80% 400m relative to your pr?   A 80% intensity 60m doesn't make sense.  Intensity only makes sense as a variable if the race has some steady state running - even distance runners push out hard and settle into some steady state intensity... the coach should have explained this to you rather than letting you flounder...

I guess you can detect change/progress in how easy the 400m will become over time, , I have noticed, even though it may be little, but the last 400m, I could rest standing but then after I had to lie down.

there was no guarantee on seeing results after but usually he measures my progress after the workout, that's how it usually is.

for me 80% intensity on the 400m is when I can run fast enough where I don't run out breath easily until I reach 200m, then the anaerobic pushes in, so faster than a jog, but a good pace, any faster I would have failed.

as for the 60m, I say intensity, what I mean is 80%-90% of my max effort speed for the 60m.

maybe I can forward your question to my coach and he can explain it better, what question would you like me to ask.

Track is a sport w a clock.  If you dont know how fast your going - how do you know your improving?  If your 400 goes from difficult to bearable but also from 50 to 55 seconds... then all that means is you are really good at running 55 seconds but not necessarily faster and maybe even slower. 

An 80% 60m is useless.  60m is far too short for you to not run hard.  You always run hard to 30m on every rep in track...

369
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 19, 2016, 04:08:07 pm »
^^^ I think I have you pretty beat on the letting your bodyweight drift past its setpoint.  In fact im pretty sure im forum wide champion.

370
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 19, 2016, 07:59:00 am »
Quote from: Merrick on February 19, 2016, 07:12:14 am
Why don't you just post a picture?

Also T0ddday,

I don't get what you said.  You are talking about a 2 legged vert and quad dominance can be just fine for 2 legged jumps. I mean there are tons of quad dominant insane 2 legged jumpers.  The 2 legged jump is just fine being done quad dominantly unlike the 1 legged jump or sprint

No.  I disagree.  Anyone who gets really high off 2 feet (45+) is using speed and hip tendons.  You dont store force in your quadriceps tendon to any appreciable degree.  A lot of people think they are quad dominant, and some may use more quads than others but your not having your hips turned off and jumping high. 

Additionally, your not gonna be 165 at 6'4" and jump high without your hips.  Dieting down to insane lightness while you dont know how to use your hips does not make sense.  T

371
Progress Journals & Experimental Routines / Re: chasing mediocrity (W1D3)
« on: February 19, 2016, 05:44:05 am »
Quote from: maxent on February 19, 2016, 05:24:34 am
BS 3x125 (LPR), 1x127.5

BW: 76.3kg / 168.21lb (2016 PR)

Perhaps the biggest benefit to becoming hip dominant for you would be that it would allow you to give up your never ending diminishing returning quest to cut weight...  Suffering from jumpers knee has caused me to drop max height jumps for awhile...  one way to more safely practice is weighted jumps (yes its worth it). 

I cant dunk a basketball that easily... but today i was training someone and tested my jump w an additional 40 pounds in the form of a weight vest, belt, and weighted shorts and I rattled in a ugly dunk w an effective bodyweight of 250 pounds...  this wont be possible for a quad dominant athlete and is a big part to you chasing the never ending weight loss...

At some point you have to realize you are 6'4" 168.... so you are either cut OR have no muscle and specifically no hams/butt...  if the first is the case then stop cutting... if the second is the case then building a bit of muscle will pay off a million times more than your diet... think about it.

372
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 19, 2016, 04:16:21 am »
Merrick had some salient points other than the push/pull explanation which is a little off...  Sprinting involves pushing the ground away - not pulling your body along the track...  The concept of grabbing the track (pawback) and pulling is wrong...  the question is do you push with your glutes and hips or your quads...

Becoming glute aware and hip dominant will probably be the biggest positive change you make as a basketball athlete...  All the talk you have about as far as your "slow cns" and plodding movement will be fixed with hip activation.  Things like defensive shuffle speed are accomplished only by a hip dominant athlete...  the slow brain you think you have is prpbably more of a result of your poor movement pattern that you have running than anything else...

373
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 19, 2016, 04:09:09 am »
Be wary of this.  A program where the all the results are promised after and no change is observed during is pretty suspicious... often thats the excuse to stick w a program that doesn't work. 

So how fast is an 80% 400m relative to your pr?   A 80% intensity 60m doesn't make sense.  Intensity only makes sense as a variable if the race has some steady state running - even distance runners push out hard and settle into some steady state intensity... the coach should have explained this to you rather than letting you flounder...

374
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 18, 2016, 05:51:06 pm »
Are these timed or does this coach expect tired athletes to run w 75%, 80%, 85% and 90% intensity the entire rep and be able to tell the difference?? Thats a bit much to ask!

375
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 18, 2016, 03:09:03 am »
If sprints make your quads sore you have problems rdls and glute thrusts wont fix...

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