3721
Pics, Videos, & Links / Re: beast
« on: May 15, 2012, 10:39:34 am »
^My thoughts exactly!
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3722
Strength, Power, Reactivity, & Speed Discussion / Re: Squat/Deadlift/RDL
« on: May 13, 2012, 07:18:00 am »
^LOL
Also im not sure what i said is correct, re arms/legs/toro lengths.
I remember Lance saying that long legs and short torso harm the squat form , create forward lean etc , making it harder in other words. But for deadlift it was just a chat in here , about mutumbo's huge deadlift.
As for RDL/DL , i was the only one that voted RDL and i am changing it too. I did 1x286 after not regular DLing for 3 years and with my left quad injured, while the 8x253 RDL PR was achieved after a couple of months of weekly progressive overloading.
Edit:
My explanation about hands/torso lengths:
In regular deadlifts, for a given back position , the longer hands and shorter torso you have, the higher 'squat position' your legs will be in the deadlift start, it's like turning the DL to 'half' DL ( in an analogy with squats/half squats ). It is the same ROM but the starting body setup is more advantageous to produce strength.
For RDLs, longer hands reduce the ROM since the end of the movement is standard ( below knee ) while the starting point is lower with long hands.
Nothing to back those thoughts up though, just pulling them out of my hairy ass!
Also im not sure what i said is correct, re arms/legs/toro lengths.
I remember Lance saying that long legs and short torso harm the squat form , create forward lean etc , making it harder in other words. But for deadlift it was just a chat in here , about mutumbo's huge deadlift.
As for RDL/DL , i was the only one that voted RDL and i am changing it too. I did 1x286 after not regular DLing for 3 years and with my left quad injured, while the 8x253 RDL PR was achieved after a couple of months of weekly progressive overloading.
Edit:
My explanation about hands/torso lengths:
In regular deadlifts, for a given back position , the longer hands and shorter torso you have, the higher 'squat position' your legs will be in the deadlift start, it's like turning the DL to 'half' DL ( in an analogy with squats/half squats ). It is the same ROM but the starting body setup is more advantageous to produce strength.
For RDLs, longer hands reduce the ROM since the end of the movement is standard ( below knee ) while the starting point is lower with long hands.
Nothing to back those thoughts up though, just pulling them out of my hairy ass!
3723
Strength, Power, Reactivity, & Speed Discussion / Re: Squat/Deadlift/RDL
« on: May 12, 2012, 09:11:21 am »Parallel squat PR : 5x236.5
RDL PR : 8x253
Regular DL : unknown , havent tried for ages.
Did regular deadlifts today after 3 years.
PR back then was 4x268
Did 3x264 and 1x286 today, rather easy, no straps , not even gloves.
Long legs + short torso + long hands = shitty full squat / good DL/RDL.
3724
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 12, 2012, 09:07:34 am »
12 May 2012
Bodyweight@session : ~187,
, season low
Soreness : none
Injuries/aches : Left quad, FML!
JUMP SNATCHES:
3@55 ( same )
3@66 ( same )
3@77 ( same )
3@88 ( same )
3@99 ( same )
-Feels like i am getting better with solid technique. 55 and 66 is rather a waste now. Reevaluation film soon.
-99 still not so good but better than last time.
SQUATS:
5@176 lbs , full
-176 was awesome, stepped out of the cage and it seems that the mental block of hitting the safety bars restrained my ROM, ATG was easy.
-On the bad side , quad started hurting after first set , couldn't even walk right so i stopped.
DEADLIFTS:
3@132
3@176
3@220
3@264
1@286 , 1RM
-Last time i deadlifted was 3 years ago , PR was 4x268.
-Could go for a heavier set too but decided not to push it yet.
STANDING CALVE RAISES:
1x15@209 lbs ( +11 lbs )
1x15@209 lbs ( same )
1x15@209 lbs ( same )
SHOULDERS SEATED OHP , Lance method ( 45 seconds pauses ):
93,5 lbs ( +5,5 lbs ):
10 + 7 + 4 , total = 21reps ( -9 reps )
-Run out of juice , AM + light breakfast to blame.
WIDE GRIP LAT PULLDOWNS, Lance method ( 45 seconds pauses ):
Skipped , out of juice.
-Been eating light lately as shown from season low BW. Gotta plan those workouts with more filled tanks.
-Quad keeps coming back, gonna skip squats for a while , 1 or 2 weeks , replace them with DLs and RDLs and see what happens.
Bodyweight@session : ~187,
, season lowSoreness : none
Injuries/aches : Left quad, FML!
JUMP SNATCHES:
3@55 ( same )
3@66 ( same )
3@77 ( same )
3@88 ( same )
3@99 ( same )
-Feels like i am getting better with solid technique. 55 and 66 is rather a waste now. Reevaluation film soon.
-99 still not so good but better than last time.
SQUATS:
5@176 lbs , full
-176 was awesome, stepped out of the cage and it seems that the mental block of hitting the safety bars restrained my ROM, ATG was easy.
-On the bad side , quad started hurting after first set , couldn't even walk right so i stopped.
DEADLIFTS:
3@132
3@176
3@220
3@264
1@286 , 1RM
-Last time i deadlifted was 3 years ago , PR was 4x268.
-Could go for a heavier set too but decided not to push it yet.
STANDING CALVE RAISES:
1x15@209 lbs ( +11 lbs )
1x15@209 lbs ( same )
1x15@209 lbs ( same )
SHOULDERS SEATED OHP , Lance method ( 45 seconds pauses ):
93,5 lbs ( +5,5 lbs ):
10 + 7 + 4 , total = 21reps ( -9 reps )
-Run out of juice , AM + light breakfast to blame.
Skipped , out of juice.
-Been eating light lately as shown from season low BW. Gotta plan those workouts with more filled tanks.
-Quad keeps coming back, gonna skip squats for a while , 1 or 2 weeks , replace them with DLs and RDLs and see what happens.
3725
Strength, Power, Reactivity, & Speed Discussion / Re: Squat/Deadlift/RDL
« on: May 11, 2012, 06:12:31 pm »
Parallel squat PR : 5x236.5
RDL PR : 8x253
Regular DL : unknown , havent tried for ages.
RDL PR : 8x253
Regular DL : unknown , havent tried for ages.
3726
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 09, 2012, 03:04:14 pm »
9 May 2012
Bodyweight@session : ~190,5
Soreness : none
Injuries/aches : left quad?
Explosive lower workout.
HANG POWER CLEANS:
3@88 lbs ( same )
3@110 lbs ( +11 lbs )
3@121 lbs ( +11 lbs )
3@132 lbs ( +11 lbs )
3@137,5 lbs ( +5,5 lbs )
-Nice , increased load with solid technique.
-Upper forearms getting sore again , i guess part of the 'new' pull. Film to re-evaluate soon.
EXPLOSIVE PARALLEL BOX SQUATS :
3@154 lbs ( -44 lbs )
3@176 lbs ( -33 lbs )
3@198 lbs ( -22 lbs )
3@220 lbs ( -11 lbs )
3@242 lbs ( same )
3@264 lbs ( +33 lbs ) , ties 3RM
-Quad aching a bit at concentric start but much less. Should be at ~95%
-Changed to lighter starting point and 22lbs increments to cover a wider %1RM percentage span.
-3RM not explosive , last rep grinder. Not bad for a 3RM PR tie.
BENCH PRESS , Lance method ( 45 seconds pauses ):
115,5lbs ( same ) :
9 + 7 + 5 , total = 21reps ( same )
SEATED MACHINE ROWS , Lance method ( 45 seconds pauses ):
195lbs ( +5 lbs ) :
11 + 8 + 6 , total = 25 reps ( -2 reps )
STANDING CALVE RAISES:
3x8@209
Nice on the Lance upper , didn't do it the last 2 weeks but no strength losses.
Bodyweight@session : ~190,5
Soreness : none
Injuries/aches : left quad?
Explosive lower workout.
HANG POWER CLEANS:
3@88 lbs ( same )
3@110 lbs ( +11 lbs )
3@121 lbs ( +11 lbs )
3@132 lbs ( +11 lbs )
3@137,5 lbs ( +5,5 lbs )
-Nice , increased load with solid technique.
-Upper forearms getting sore again , i guess part of the 'new' pull. Film to re-evaluate soon.
EXPLOSIVE PARALLEL BOX SQUATS :
3@154 lbs ( -44 lbs )
3@176 lbs ( -33 lbs )
3@198 lbs ( -22 lbs )
3@220 lbs ( -11 lbs )
3@242 lbs ( same )
3@264 lbs ( +33 lbs ) , ties 3RM
-Quad aching a bit at concentric start but much less. Should be at ~95%
-Changed to lighter starting point and 22lbs increments to cover a wider %1RM percentage span.
-3RM not explosive , last rep grinder. Not bad for a 3RM PR tie.
BENCH PRESS , Lance method ( 45 seconds pauses ):
115,5lbs ( same ) :
9 + 7 + 5 , total = 21reps ( same )
SEATED MACHINE ROWS , Lance method ( 45 seconds pauses ):
195lbs ( +5 lbs ) :
11 + 8 + 6 , total = 25 reps ( -2 reps )
STANDING CALVE RAISES:
3x8@209
Nice on the Lance upper , didn't do it the last 2 weeks but no strength losses.
3727
Article & Video Discussion / Re: Achilles Tendon Length
« on: May 09, 2012, 09:51:59 am »
Oh , so you have an opinion about my maturity!!!
3728
Pics, Videos, & Links / Re: beast
« on: May 09, 2012, 08:46:20 am »
3729
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 09, 2012, 06:24:07 am »Max effort jumping/sprinting with maximum rest between sets, heavy squats and DLs with a supplementary hamstring exercise, core work, foam roll, stretch, recovery, rinse, repeat.
That's all you need to do, scooby. We've talked about this on IRC, lol. You don't have to buy into a new program, you don't need help from somebody in Canada that can grab the rim, you just need to plan smart.
Boingvert sounds dumb, tbh. You got world-class dunkers endorsing it that never had to workout to get their vert. It's fishy.
... Unless Boinvert is something else completely. /shrug
Thanks CREATIVELYRIC, I will keep what u said in mind!
...
...
...
HR have this stupid Thai boxing aerobic class which i joined... did it for 45 min after work..
Go straight to the gym and did day 3 of boin.
Everything similar to previous day, but today exercise end with BODY Weight Squat AMAP (As much as possible)
I end up doing 100 body squat...(from ATG parallel)
AFter BoinV, I did 2 hours of basketball team training....
3730
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 08, 2012, 02:33:32 pm »
8 May 2012
Decided to skip gym a couple of days for extra recovery. Did extended lower body stretching today and yesterday.
Tomorrow back to the gym , let's see how it goes...
Decided to skip gym a couple of days for extra recovery. Did extended lower body stretching today and yesterday.
Tomorrow back to the gym , let's see how it goes...
3731
Article & Video Discussion / Re: Achilles Tendon Length
« on: May 08, 2012, 05:37:25 am »
LOL@the pathetic sad little cunt that negged even Lance's reply to my gif (i had to vote it up to bring it back to zero).
3732
Pics, Videos, & Links / Re: beast
« on: May 07, 2012, 02:29:07 pm »
^LOL!!!
Urgent need to get back on track in here!
<a href="http://www.youtube.com/watch?v=fcbYHCQRCsA" target="_blank">http://www.youtube.com/watch?v=fcbYHCQRCsA</a>
Urgent need to get back on track in here!
3733
Pics, Videos, & Links / Re: beast
« on: May 07, 2012, 09:58:49 am »
^What part of my self-facepalming scrweing-up-admitance message previous to yours was unclear? 
Edit : On 2nd thought , even i could do that ( on a 9' rim with my 8' reach ) , 9 consecutive ~30'' dropsteps are not impressive at all!
Multi-self-facepalm!!!
Screw-up-thread 
Edit : On 2nd thought , even i could do that ( on a 9' rim with my 8' reach ) , 9 consecutive ~30'' dropsteps are not impressive at all!
Multi-self-facepalm!!!
Screw-up-thread
3734
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 07, 2012, 05:13:35 am »
5 May 2012
Bodyweight@session : ~192
Soreness : none
Injuries/aches : Apparently injured left quad.
JUMP SNATCHES:
3@55 ( same )
3@66 ( same )
3@77 ( same )
3@88 ( same )
3@99 ( same )
-Same loads again for technique adjustments. Up to 88 very good. 99 was suddenly very bad.
SQUATS:
5@176 lbs , full
5@198 lbs , parallel
5@220 lbs half
5@220 lbs half
5@220 lbs half
-FML , quad pain again although i rested for 4 days. Pain appears in the full squat ROM , mostly on concentric.
-Was much better than last time though , no pain in half squats. Could load more but decided not to push it.
STANDING CALVE RAISES:
1x15@198 lbs ( same )
1x15@209 lbs ( +11 lbs )
1x15@209 lbs ( +11 lbs )
-All good here. 15x209 is season PR at this machine.
Don't know what's wrong with quad, probably some light pull during last week's dunking.
Will add some stretching and recovery stuff ( submax sprints ) in my schedule, take it easy and see how it goes.
Bodyweight@session : ~192
Soreness : none
Injuries/aches : Apparently injured left quad.
JUMP SNATCHES:
3@55 ( same )
3@66 ( same )
3@77 ( same )
3@88 ( same )
3@99 ( same )
-Same loads again for technique adjustments. Up to 88 very good. 99 was suddenly very bad.
SQUATS:
5@176 lbs , full
5@198 lbs , parallel
5@220 lbs half
5@220 lbs half
5@220 lbs half
-FML , quad pain again although i rested for 4 days. Pain appears in the full squat ROM , mostly on concentric.
-Was much better than last time though , no pain in half squats. Could load more but decided not to push it.
STANDING CALVE RAISES:
1x15@198 lbs ( same )
1x15@209 lbs ( +11 lbs )
1x15@209 lbs ( +11 lbs )
-All good here. 15x209 is season PR at this machine.
Don't know what's wrong with quad, probably some light pull during last week's dunking.
Will add some stretching and recovery stuff ( submax sprints ) in my schedule, take it easy and see how it goes.
3735
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 07, 2012, 05:00:12 am »
Hey scooby.
Im glad you didn't take wrong my previous comment, it was advisory and not offensive.
Anyway , i don't know anything about 'boin-boin'. My main argument was against basing your training on what a dunker says.
AUT says do abs and calve raises. Ziani says stretch. They both hit 50'' in their sleep. You get the point...
Nothing bad with gathering opinions though, just filter the knowledge, ask knowledgable people to help you at that, plenty of them in here.
Hope whatever you do works for you...
Im glad you didn't take wrong my previous comment, it was advisory and not offensive.
Anyway , i don't know anything about 'boin-boin'. My main argument was against basing your training on what a dunker says.
AUT says do abs and calve raises. Ziani says stretch. They both hit 50'' in their sleep. You get the point...
Nothing bad with gathering opinions though, just filter the knowledge, ask knowledgable people to help you at that, plenty of them in here.
Hope whatever you do works for you...