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Upon further inspection of my last video and older videos of half squats , i decided that the ROM of my current heavy 'half squats' is ridiculously limited. They are actually quarter squats and i don't see the point of wasting time and effort with them when my full squat strength is lacking so much, so i decided to phase them out.
I still see the benefits of half squats, especially for my build, but whenever i use them I will use a maximum of 110% of what i can get to parallel or barely above ( currently 5x242lbs ) , so top set for half squats will now be 5x265.

Most probable setup for ME day is 5x5 in 22lbs incements:
5x176 , full.
5x198 , full.
5x220 , parallel and try to go lower.
5x242 , however low i can get.
5x264 , however low i can get.

19 April 2012

Bodyweight@session : ~193.5
Injuries/aches : none
Soreness : none

ME lower workout + Lance method upper

JUMP SNATCHES:
3@55 ( -11 lbs )
3@66 ( -11 lbs )
3@77 ( -11 lbs )
3@88 ( -11 lbs )
3@99 ( same )
-Changed form. Lowering bar above knee insted of under it. Lowered load to get it right. Went good.

SQUATS:
5@198 lbs ( +11 lbs )  , full
5@220 lbs ( same ) , parallel
5@242 lbs ( same ) , just above parallel
5@275 lbs ( +11 lbs )  , half
5@308 lbs ( same )  , half
-Used wider stance. No depth or strength improvements.
-Once again not able to go deep enough@242 , not even parallel.

BENCH PRESS , Lance method ( 45 seconds pauses ):
115,5lbs ( +5,5 lbs ) :
9 + 7 + 5 , total = 21reps ( -4 reps )

SEATED MACHINE ROWS , Lance method ( 45 seconds pauses ):
190lbs ( same ) :
12 + 8 + 7 , total = 27 reps ( +3 reps )

STANDING CALVE RAISES:
1x15@198 lbs ( same )
1x15@198 lbs ( same )
1x15@198 lbs ( same )

Great thread!!! 

Sticky?

Also anyone who posts should say a bit about his playing style and position, a center's opinion on a bulky high top will be different thatn a skinny PG's.

So , i'm 6'1'' , BW is in the mid 190's and i play PF. I am in the paint 90% of my game time. I am slow and my game relies most on out-strenthing and out-jumping my opponents.

Here's what i've played in ( pics are in the colours i own ):

Nike Hyperdunks ( the original ones , 2008 ):



Overall 4.5/5

Ankle support 4.5/5

heel to toe action 4.5/5

grip 4.5/5

cushion 4/5

sizing/shape 4/5

Awesome shoe. Back in the day it was an era ahead the competition.
Great traction , ankle support , stability , heel-toe transition, responsiveness. Loved that shoe , didn't change it until it was totally worn out.
If i have to find some disadvantages i would say:
1) They are a little wide , didn't hug the foot that well.
2) The lunarfoam used eventually lost its initial abilites, so minus 1 for durability.



Nike Hyperdunks 2010:



Overall 3/5

Ankle support 5/5

heel to toe action 4.5/5

grip 4.5/5

cushion 4.5/5

sizing/shape 1/5

Big dissapointment. Having loved the first hyperdunks i was excited to get the next model.
On the good side , shoe is very stable , light , responsive , fast, traction is great too. It sounds ideal BUT:
Sizing had major problems. Was too short AND narrow , and the high collar+thin tongue+deep achilles tendon cut just didn't work. Shoe was full of hotspots , could not find the perfect lace tightness, kept geting blisters in the ankles and bruised nails on my big toe. I even widened and lengthened them 1 size , nothing changed.
If a foot fits well in this shoe , its a solid performer.



Nike zoom kobe V



Overall 5/5

Ankle support 4.5/5

heel to toe action 5/5

grip 4.5/5

cushion 5/5

sizing/shape 5/5

Awesome. Just awesome. Everything about this shoe is great! Very light , fast , stable , ultra responsive yet cushioning. Fits the goot like a glove. Gives a great ankle 'hug' and safety feeling although being low cut. I wear them mostly in my outdoors jumping sessions and after 2 years they still deliver. I don't use them in-season only because i am mentally unable to play competitive bball in low tops.
Best shoes ever , resect!



Under Armour Juke



Overall 4/5

Ankle support 4.5/5

heel to toe action 4.5/5

grip 3.5/5

cushion 4/5

sizing/shape 4.5/5

Currently using those. A very 'honest' shoe with an unbeatable value-for-money ratio.
Two interesting features in this shoe : 1) cushion is all foam ( microG ) and 2) low cut with built in ankle sleeve.
Shoe is legit. It's light , it's fast , it's responsive  and it's stable. The fabrics are awesome , offering tight fit and good ventilation. The low-cut&sleeve combo delivers , good lockdown with increased flexibility. Foam works good too , it feels bouncy and has short respinse time. Shoe will fit many different playing styles.
A couple of cons:
1) Traction is not that good. It's not bad but it's not the traction that makes you trust and push 110%. Why did they chose that weird diamond pattern? If you can't beat herringbone, just use herringbone dammit!
2) Cushion is very responsive and feels like it absorbs the landings too , but after intense games with many jumps i feel pain in my foot balls ( ahem! ). Ive never had such issues with any other shoe ( which were all zoom ), even after 2-hour dunk sessions on concrete. It's not much of a pain, goes away next day, but it exists.

All this time I wondered why you used such awkward weight amounts like 121lbs, and 132lbs.  Never occurred to me that you were converting from kilos til I saw your vid. 

LOL yes , i convert kilos, that goes back before joining the forum, i was talking with kellyb and adarqui for coaching advice and they both use lbs so it just became a habbit to log in lbs.

18 April 2012

Bball game.
Awesome endurance , not sure about vert.
I don't know if potentiation worked , i wasn't sore like i was last week after 8x1@220. Legs felt explosive and were ready to fire during all game. A couple of rim jumps were low though , 26-ish SVJ  and 30-ish dropstep.

Easter weekend here so 4 days off.
Want to change training schedule to a higher frequency one but its not doable yet. Not updating the weekend reminder as i consider the previous block done , gonna keep previous scheme for a while but cancel the upper body day and integrate upper workouts in the lower body days with 'Lance-method'. So for now its 2 days [lower + lance upper] plus one 3d lower when possible. Eventually the 3d lower will be permanent and i will add sprints/plyos/ME jumps.

17 April 2012

Bodyweight@session : ~194
Injuries/aches : none
Soreness : none

Potentiation lower workout ( bball game tomorrow ).

HANG POWER CLEANS:
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
3@143 lbs ( +1 rep) , 3RM 
1@154 lbs ( same ) , ties 1RM
-Constant progress , love how those go.

BUFFERED MSEM FULL SQUATS :
8x1@198 lbs ( -22lbs )
-Last week i didn't recover from 8x1@220 so lowered to 198 to see what happens.
-Very powerful and explosive BUT : I filmed the first 3 reps and although i thought i was going full ROM they were a couple of inches above parallel!
Big fail, must think well what to do with my full squats. 

STANDING CALVE RAISES:
-Didn't recover from them last week too so skipped them.

SHOULDERS SEATED OHP , Lance method ( 45 seconds pauses ):
88 lbs :
12 + 10 + 8 , total = 30reps.

WIDE GRIP LAT PULLDOWNS, Lance method ( 45 seconds pauses ):
160 lbs :
10 + 8 + 8 , total = 26reps.

-First time doing both those Lance-style , i obviously went too light in both.   

^Nah,  I've been doing 4x8 upper all year long, I'm ok with that rep range, i just pushed almost to failure in first 2 sets so got too fatigued. That and a mental CNS shutdown because with those last 5 i reached the 25 reps needed to advance weight , as silly as it may sound!