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Messages - vag

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3766
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 12, 2012, 06:44:33 pm »
^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!  :P

3767
Peer Reviewed Studies Discussion / Re: Static stretch training and muscle strength
« on: April 12, 2012, 06:37:53 pm »
What we see in this table is the results of the resistance training group compared to the inactive group. The static stretching group results are missing.

This study was not about proving the strength benefits of static stretching, but about proving the flexibility benefits of resistance training , it can't say it more clear:

Quote
The purpose of this study was to determine how full-range resistance training (RT) affected flexibility and strength compared to static stretching (SS) of the same muscle-joint complexes in untrained adults.

The results of this preliminary study suggest that carefully constructed full-range RT regimens can improve flexibility as well as the typical SS regimens employed in conditioning programs.

Over and out.

3768
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 12, 2012, 04:02:20 pm »
^Dafuq , who negged a random bbal practice day and why?

2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 14
Lower body sessions     : 28
ME jumping sessions     : 2
Stretching sessions      : 7
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 17
Endurance sessions      : 13

12 April 2012

Bodyweight@session : ~193
Injuries/aches : none
Soreness : slight quads soreness

ME lower workout + Lance method upper

JUMP SNATCHES:
3@66 ( +11 lbs )
3@77 ( +11 lbs )
3@88 ( +11 lbs )
3@99 ( +11 lbs )
3@99 ( same )
-Very good , form @99 was good this time , snatching and not pressing.

SQUATS:
5@187 lbs ( same ) , full
5@220 lbs ( same ) , full
5@242 lbs ( same ) , just above parallel
5@264 lbs ( same )  , half
5@308 lbs ( +22 lbs )  , half
-Still not able to go deep enough@242 , not even parallel. :uhhhfacepalm:
-Decided to push a bit more on half squats top set, went good, same depth/form/difficulty with last week's 286.

BENCH PRESS , Lance method ( 45 seconds pauses ):
110lbs ( same ) :
11 + 9 + 5 , total = 25reps ( +3 reps )

SEATED MACHINE ROWS , Lance method ( 45 seconds pauses ):
190lbs ( +5 lbs ) :
10 + 7 + 7 , total = 24 reps ( -1 rep )


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

3769
Article & Video Discussion / Re: Achilles Tendon Length
« on: April 12, 2012, 06:22:54 am »

3770
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 11, 2012, 02:46:59 pm »
11 April 2012

Bball practice.
Potentiation didn't work , legs were unrecovered, tired and stiff , also was sore in quads, glutes and calves.  :uhhhfacepalm:
Didn't jump much as i felt totally unexplosive, a few warmup 1-step DLRVJs were in the 10'6'' area ( 31-ish ).

3771
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 10, 2012, 06:50:35 pm »
Quote from: Raptor on April 10, 2012, 05:56:04 pm
I wonder if you get any potentiation tomorrow

Yeah , me too, tomorrow its a training day at the wooden court so a perfect change to get some more quality ME jumps than usual. Kellyb suggests an AM-PM style for buffered singles clusters, squat AM , jump PM. Not sure if my recovery ability is up for that though so i will try to experiment with recovery times to AREG/optimize it.

3772
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 10, 2012, 05:30:09 pm »
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 14
Lower body sessions     : 27
ME jumping sessions     : 2
Stretching sessions      : 7
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 16
Endurance sessions      : 13

10 April 2012

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

Explosive lower workout
Potentiation lower workout

HANG POWER CLEANS:
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
2@143 lbs ( same )
1@154 lbs ,  :personal-record:
-Awesome. Form and explosiveness felt improved in all sets, also cleaned 154 for the first time ever.

EXPLOSIVE PARALLEL BOX SQUATS:
BUFFERED MSEM FULL SQUATS :
8x1@220 lbs
-Missed Mondays workout and have bball practice tomorrow so decided to do buffered MSEM instead of box squats.
-220 should be ~80% of 1RM. Full ROM and perfect form in all reps, 45 seconds rests.

STANDING CALVE RAISES:
3x8@209 ( same )

3773
Strength, Power, Reactivity, & Speed Discussion / Re: Kadour Ziani's Legs
« on: April 09, 2012, 09:13:17 am »
Quote from: Avishek on April 09, 2012, 08:40:55 am
JDUB only exist because I exists. My posts give life to him. Otherwise, he is a useless grub you're right D4. I'm so powerful that I'm able to control people like this.

But not powerful enough to use verbs correctly.

3774
Strength, Power, Reactivity, & Speed Discussion / Re: Analysis of Bolt's 9.58 WR
« on: April 09, 2012, 05:07:53 am »
Quote from: seifullaah73 on April 08, 2012, 08:34:19 am

Overall looking at the split times he was able to accelerate in upright position as he was able to achieve 80m in less than 8 s but 60m over 6s.


Not necessarily.

His 40-60 time is 1,67, while his 60-80 is indeed faster ( 1,61 ), but that says nothing about acceleration.

Example:
Athlete covers 20 m accelerating from speed A m/sec to 2*A m/sec
Then he covers the next 20m decelerating from speed 2*A to 1.5*A.
Although during the second split the athlete lost 25% of his speed , he still covered them faster than the first 20m.

Physics is a bitch bro ;)

3775
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 09, 2012, 04:50:33 am »
Quote from: Kingfish on April 07, 2012, 06:20:41 pm
* did some SVJ 2-hand dunks afterwards without breaking a sweat. if i do another 6-8 week cycle of supra max half, i might be doing lower 3/4 forearm 2-hand dunks. i'm at mid forearms right now at best.  

Some calculations:
Mid forearm would be 5 to 6 inches below wrist for me , which is 13 to 14 inches below fingertip.
That would mean highest touch is 133 to 134 inches.
Also your single hand reach is 92'' so i am guessing your double hand reach is about 90''.

That is 43 to 44 inches SVJ without even full armswing ( since you are holding the basketball ), not so bad...

:o   :wowthatwasnutswtf: :strong:  :ibsquatting:  :headbang:  :ibjumping:  :personal-record:


3776
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 07, 2012, 06:21:42 pm »
What i log as full squat is a depth between parallel and ATG. I don't think i can go lower with my ~shoulder width stance.
I think my full squat is limited from lack of strength at the hole, as i perform my full squats easy and with perfect form with lighter loads.
Generally , i think my built ( long legs ,short torso ) does not favor full squats, sth also shown from the huge strength gap with my half squats. Yet i am still willing to push as much as i can to improve that pussy-level full squat strength of mine. I will keep pushing full squats and favoring them over halfs till the end of this training season ( summer vacations at August ), then re-evaluate.

3777
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 07, 2012, 09:27:36 am »
Quote from: Raptor on April 07, 2012, 07:08:04 am
What's your full squat 1RM?

Unknown , i havent done singles in a long time. My best full squat is 5X225 , best parallel is 5x236 and best barely above parallel is 5x242.

3778
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 07, 2012, 03:43:43 am »
The fuck is this ???  :huh:

3779
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 07, 2012, 03:42:35 am »
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 13
Lower body sessions     : 26
ME jumping sessions     : 2
Stretching sessions      : 7
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 16
Endurance sessions      : 13

6 April 2012

Bodyweight@session : ~192,5 , weirdly low.
Injuries/aches : none
Soreness : none

ME lower workout

JUMP SNATCHES:
3@55 ( +11 lbs )
3@66 ( +11 lbs )
3@77 ( +11 lbs )
3@88 ( +11 lbs )
3@99 ( +11 lbs )
-Up to 88 awesome. 99 not so good , was catching bar between head and final position and OHP-ing it up.

SQUATS:
5@187 lbs ( same ) , full
5@220 lbs ( +11 lbs ) , full
5@242 lbs ( +5.5 lbs ) , just above parallel
5@264 lbs ( +5.5 lbs )  , half
5@286 lbs ( +5.5 lbs )  , half
-Full squat level = pussy.

BENCH PRESS , Lance method:
110lbs:
8 + 6 + 6 , total = 22reps

SEATED MACHINE ROWS , Lance method:
185lbs:
10 + 8 + 7 , total = 25 reps

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

3780
Strength, Power, Reactivity, & Speed Discussion / Re: Kadour Ziani's Legs
« on: April 06, 2012, 11:11:11 am »
^Yes , and i misspelled "hi", "guys", "sectets", "inches" etc. I know the difference , it was part of the same exaggeration,  regarding the thin-vs-jumping-high issue.

I reckon that anorexia is a deadly desease though and should not be used in jokes, my bad!

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