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Messages - Raptor

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3661
Strength, Power, Reactivity, & Speed Discussion / Re: My quads suck
« on: December 05, 2012, 05:19:45 pm »
Meh... TKEs are too easy... front squats - I can't do them. My knee hurts while doing high bar back squats so... but even if that wasn't an issue, my lack of upperbody flexibility wouldn't allow me to hold the bar on the shoulders... I'd have to keep the bar on the chest using my arms. I'd also probably start to bend forward while going down etc... unless I get some O-lift shoes.

3662
Strength, Power, Reactivity, & Speed Discussion / My quads suck
« on: December 05, 2012, 03:58:59 pm »
So I went to the gym to do my "volume day" of squats and thought "OK, let me try some ATG, heel elevated narrow stance squats to hit the quads more" - also with a more upright torso.

Well guess what? 85 kg x 8 reps was HARD... this coming from a guy with a wide stance, heels not elevated, low bar squat 1RM of 160 kg. I'm also at 87.5 kg so I'm struggling to do 8 reps with a weight LOWER than 1x.

If anybody was wondering why the hell I suck at jumping off two feet and why my half squat is so bad well - there you go.

I think in the half squat I'm lifting as much as my quads allow - the same happens with the full low bar squat - I'm limited in both of these exercises by the quads, so there's no difference in between them (not such a big difference, that is).

I will continue to use narrow stance, ATG squats and 20 rep slow tempo leg presses to build my quads (as long as my right knee will allow it).

If anybody has any other ideas it'll be appreciated. :raging:

3663
Strength, Power, Reactivity, & Speed Discussion / Re: weighted:pullups vs chin ups?
« on: December 05, 2012, 12:48:07 pm »
I'm at 87 kg right now. Used a 30 kg dumbbell to see if I can make 1 rep... probably could've gotten about 3 reps though. Can definitely chinup more weight than 117 kg.

3664
Pics, Videos, & Links / Re: funny / horrible training videos
« on: December 05, 2012, 11:17:10 am »
<a href="http://www.youtube.com/watch?v=P0ySblouCKs" target="_blank">http://www.youtube.com/watch?v=P0ySblouCKs</a>

3665
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 05, 2012, 11:13:13 am »
Actually, training brings you more into the IIA realm of more endurance (vs IIB) - sitting on your butt all day long gives you more IIB than training (probably also does doing very low volume/very high intensity (tension) singles and stuff like that).

What's also interesting is that only the type II fibers actually hypertrophy, otherwise we'd see those muscular marathon runners with huge type I muscles.

3666
Strength, Power, Reactivity, & Speed Discussion / Re: weighted:pullups vs chin ups?
« on: December 05, 2012, 11:08:51 am »
I always use dumbbells... even used a 30 kg dumbbell. I put it between my legs, right under my sack. The dumbbell bar might smell afterwards if you're into that, but otherwise it's all good.

3667
Article & Video Discussion / Re: Gerald Green head over rim analysis
« on: December 05, 2012, 08:51:26 am »
Quote from: Kingfish on December 05, 2012, 07:42:31 am
improvements in the SVJ carries over to the RVJ

keep it simple. get massive SVJ with the heavy compounds / SVJ drills.. play the sport and the RVJ will eventually take care of itself. manufacturing the SVJ takes time but its a sure thing.

you are not going to think about the mechanics of the approach jump or plants (which you will probably screw yourself up anyway), if you are going for a layup or running after / defending somebody preparing for a block.. those are the best drills.. the live in-game, chasing something.. natural adrenalin fueled drills.


Yes ^^^

Unfortunately (or fortunately, depending on case) the form of the jump is related more with the structure and strengths/weaknesses of the individual... however I think some movement efficiency drills could be useful (trying different approaches/plants etc) just to see what's going on. That's not possible with maximal jumping.

3668
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 05, 2012, 07:05:16 am »
I am personally locking my knees and even trying to actively hyperextending them (I know, sounds terrible) and also am doing the same thing with the hips (going for a posteriorly rotate pelvis at the top) - these two things help me really squeeze the VMOs and glutes, a thing that normally doesn't happen if I don't actively think about it. If I'm just doing "normal" reps these things don't occur. It's a pretty big difference for me (I can feel the VMOs and glutes do work doing this).

Obviously I'm not overdoing it or really exaggerating it to the point of injury, and I'm usually doing it with lower weights. You won't see me think about this doing 1RM stuff.

3669
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 05, 2012, 05:07:14 am »
Do you purposedly not lock your knees at the end of the movement (back up)? What's up with that? It looks like you're so weak when you stand tall, at the knee joint.

3670
Article & Video Discussion / Re: Gerald Green head over rim analysis
« on: December 05, 2012, 05:04:55 am »
I don't get the forefoot thing. I've been forefoot dominant my whole life and it seems to be a terrible idea for two foot jumping - I always end up overloading the quad to the point of complete failure or I end up going forward.

I've found out that if I try to stay more on the heels when I plant I can maintain a more vertical torso and go up instead of forward so... it's pretty much the reverse true for me.

3671
Pics, Videos, & Links / Re: beast
« on: December 04, 2012, 04:21:22 pm »
<a href="http://www.youtube.com/watch?v=nqScMnrjDgU" target="_blank">http://www.youtube.com/watch?v=nqScMnrjDgU</a>

3672
Pics, Videos, & Links / Re: so i met this model last night
« on: December 04, 2012, 04:09:49 pm »
Quote from: seifullaah73 on December 04, 2012, 04:07:11 pm
Quote from: LBSS on December 04, 2012, 12:39:22 pm
Quote from: Dreyth on December 04, 2012, 11:44:24 am
I'm fully aware that not everyone sleeps in their own vomit lol, there's definintely normal people at parties that drink too (aka all my friends).

but the kind of people that LBSS mentioned... i mean wtf? you're in your 20's and want to make a liquor graveyard? i wanna slap that bitch and tell her to grow up. and then all the people on monday mornings telling you how drunk they got over the weekend. nobody gives a shit about how drunk you were. tell me what happened while you were drunk. Anything funny? interesting? important? ive heard the "omg i was so hammered" story so many times before.

<a href="http://www.youtube.com/watch?v=6uvg-ug9CvE" target="_blank">http://www.youtube.com/watch?v=6uvg-ug9CvE</a>

lol'd irl
we need a section with comedy videos as well.


Yeah I could put all my sex stories there.

3673
Article & Video Discussion / Re: Gerald Green head over rim analysis
« on: December 04, 2012, 03:41:34 pm »
It looks like a strictly quad&glute plant... the calves aren't really loaded and the hamstrings aren't either (the tibia is forwards => no calf load; the knee is bent => no hamstring load).

You also seem to have a pretty high center of mass in the run-up.

3674
Pics, Videos, & Links / Re: funny / horrible training videos
« on: December 04, 2012, 03:38:12 pm »
<a href="http://www.youtube.com/watch?v=hemy_Un2tMY" target="_blank">http://www.youtube.com/watch?v=hemy_Un2tMY</a>

3675
Article & Video Discussion / Re: Gerald Green head over rim analysis
« on: December 04, 2012, 12:34:11 pm »
Why do you think doing very high volume burnouts would help? You'd be better served doing 400m sprints.

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