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Messages - Raptor

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3706
ADARQ & LanceSTS - Q&A / Re: calf training
« on: November 14, 2012, 11:05:57 am »
It's weird because from what I can remember, you're a pretty fast jumper off two feet. You'd expect a guy who has disfunctional calves to have a longer amortization phase... but obviously it's also a matter of structure.

You need to ask yourself "how good am I at rhytmic jumps vs paused jumps"?

For example, how good are you at consecutive two-leg bounds vs. broad jumps with a pause in between reps? How good at consecutive hurdle jumps vs. hurdle jumps with a pause? Usually the best you perform at rebound jumps (including depth jumps) - the more your calves are being utilized properly.

3707
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 14, 2012, 07:14:48 am »
Yeah because you associate "weaker" with squat strength and ignoring calf and hamstring strength. You were probably stronger relatively in your calves and possibly hamstrings at that weight. Obviously the speed you get into your runup will increase your body mass in the plant and it makes quite a bit of difference.

5 kg x 10 times bodyweight in the plant = 50 kg more to overcome for the calves... especially with these being concentrated on one leg (during the one-leg jump). It might manifest itself as the knee "giving out" when in reality is the calves that are overloaded, the ankle collapses, the tibia is traveling forward and they overload the knee (bend the knee) and quad in return. Same with the hamstrings. If they are weak your body will shorten them at the knee to prevent excessive tension to be applied to them, and since the knee becomes bent then the quad will be overloaded, and your knee will give out.

It's interesting because both these scenarios will make you think you have weak quads.

3708
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 14, 2012, 06:15:46 am »
I have no idea. But you should definitely be able to use a higher controllable approach speed... and it's usually the hamstrings and calves that prevent you from doing that.

If you suddenly gain weight (doesn't matter what kind, fat and/or muscle) and find out you can't use the same approach speed off one leg, it's usually the calves since they don't adapt as fast as the other muscles and therefore can't optimally amortizate this heavier BW like they used to, so you slow down a bit in your approach.

3709
Progress Journals & Experimental Routines / Re: on the toad to 40
« on: November 14, 2012, 06:11:37 am »
Hey really nice man... after all that volume coming up with that rep is no joke... but it's not something I'd do. It doesn't make too much sense to use a bigger weight AFTER you already put in quite a bit of work with a lower, fatiguing weight.

3710
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 14, 2012, 06:09:47 am »
What do you think your bodyfat is right now at 190?

3711
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 14, 2012, 06:05:51 am »
Yeah exactly, no rush... you'll start to get progressively better with your form in no-time.

One thing you might wanna do before squatting is having a bar on your hands (like in a RDL), squat down, and putting the bar on the top of the knees, about where the VMO is. Get into a full squat and stay with the torso vertical and have the bar there. Obviously you don't put it RIGHT on the knees but a bit more up, you get the idea.

It can really help you achieve better depth in time. Also, the lighter the bar, the harder is going to be to maintain that position (the less assistance the bar will give you). For example, I'm usually using 40 kg but I'm striving for an empty bar, and then things should be easier in terms of depth.

You could also try this:

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

See what happens. Good luck.

3712
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 13, 2012, 08:23:34 pm »
Here's the masterpiece of editing brilliance.

Pretty happy with the one handed reverse. Everything else is kind of standard. Legs felt relatively good today but not great. Did a few jumps of two feet but edited them out cause they're god awful. I should be able to do these vids every couple of weeks to track the progress which will be great.

<a href="http://www.youtube.com/watch?v=EUX8hrcLUTE" target="_blank">http://www.youtube.com/watch?v=EUX8hrcLUTE</a>





You look so "big" out there... imagine yourself coming up with greater speed... you'd break out the backboard...

How strong are your calves and hamstrings?

3713
Progress Journals & Experimental Routines / Re: on the toad to 40
« on: November 13, 2012, 08:11:00 pm »
Why did you do 2x275 and 1x280 after all that volume?

3716
Pics, Videos, & Links / Re: beast
« on: November 13, 2012, 04:40:07 pm »
These people are all-natural, obviously. So much hate!

3717
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 13, 2012, 04:39:02 pm »
Looking really good vag. You still have a tendency to get to the toes a bit here and there but it looks very good overall.

Will be interesting to see what happens in the RDL.

3718
160 kg @ 85 kg bodyweight :ibsquatting: :personal-record: :wowthatwasnutswtf:

3719
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 12, 2012, 05:20:09 am »
10x4 as in setsXreps, or as in repsXsets?

Are you a guy who likes to do more sets with less reps, covering the same total volume as less sets with more reps?

I found out that doing 8 sets of 5 reps allows me to keep better form and intensity than doing 5 sets of 8 reps for example.

3720
Pics, Videos, & Links / Re: beast
« on: November 11, 2012, 06:11:59 am »
She has more than athleticism though... great reading the defenses, quickness, so on and so forth.

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