3841
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: March 11, 2012, 08:46:55 am »
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3842
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 10, 2012, 10:03:41 am »2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 10
Lower body sessions : 19
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 14
Endurance sessions : 9
10 March 2012
Bodyweight@session : ???
Injuries/aches : none
Soreness : none
Arms workout@home:
SHOULDERS LATERAL DB RAISES:
3x8@10kg each hand
SHOULDERS FRONT DB RAISES:
3x8@10kg each hand
CONCENTRATION CURLS:
3x12@10kg each hand
SKULL CRASHERS:
3x12@20kg
WRIST CURLS:
2x20@10kg
REVERSE WRIST CURLS:
2x12@10kg
-Those were too heavy , next time ill try 6kg/20reps.
Everything else was very strong although i haven't done that workout for ~1 month.
Good carryover from my consistent push-pull workouts progress.
3843
Basketball / Re: this dunk deserves its own thread
« on: March 10, 2012, 08:47:31 am »what's his running vertical?
No idea , but we can guess.
He is 5'6'' , so his reach must be around the 7'4'' area , probably less but let's say he has long arms. For a dunk like that he needs to get at least 10'' over the rim ( again arguably but that's what it looks like and that's how much i need to do cuffed 1-handers ).
So 10'10'' - 7'4'' = 42''
Since this was an in-game dunk with a defender crashing him mid-air , id guess he could get a couple of inches higher at his best jump , i'd accept a legit 45'' RVJ speculation...
3844
ADARQ & LanceSTS - Q&A / Re: Problem focusing on doing good form on 1st rep?
« on: March 09, 2012, 07:35:36 pm »
I have the same problem sometimes at my top sets , only at bench press and full squats. It appears randomly. I think it is psychological , i am being a pussy those times , the load intimidates me and i chicken out.
FWIW , I do the same thing with you to deal with it , i do a partial rep to feel the load and then carry on , im allways good to go at 2nd rep.
Lance's advice FTW , we should start with the 2nd rep!
FWIW , I do the same thing with you to deal with it , i do a partial rep to feel the load and then carry on , im allways good to go at 2nd rep.
Lance's advice FTW , we should start with the 2nd rep!
3845
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 09, 2012, 07:27:00 pm »2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 10
Lower body sessions : 19
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 13
Endurance sessions : 9
9 March 2012
Bodyweight@session : ~195
Injuries/aches : none
Soreness : none
SQUATS:
5@198 lbs ( +11lbs ) , full
5@220 lbs ( +11lbs ) , full
5@242 lbs ( +11lbs ) , barely above parallel ,
for this depth ( previous was 3x242 )5@264 lbs , half
5@286 lbs , half
-Thought i was weak today because i couldn't break parallel with 242. Now that i log it, it turns out it is a PR at that depth. It also seems like i added too much form last week, should have sticked to 5,5lbs jumps.
-Decided to replace the 2 back-off full squat sets with heavy half squats, i miss doing them and i am good at them. Load will steadily be 22 & 44 lbs above max full squat set. If in time it becomes too easy i will be pushing depth and not load. Today 264 was good and explosive but 286 too heavy ( or i was too tired by then ) , all reps were semi-grinders.
DB LUNGES MATRIX ( front-back ):
6@105,5 lbs each leg ( +17,5lbs )
6@105,5 lbs each leg ( +8,5lbs )
6@105,5 lbs each leg ( +8,5lbs )
-Decided to stop doing the side-lunge , wasn't feeling it anyways. Now 3 matrixes = 12 total reps ( 6 per leg , 3 front / 3 back ).
-This way i can push more the load too, as show by the progress above. That's because time holding the DBs is shorter so i dont have grip problems ( for now ).
STANDING CALVE RAISES:
1x15@198 lbs ( +11lbs )
1x15@198 lbs ( same )
1x12@198 lbs ( -3 reps )
-Wow , reached failure @ last set , couldn't complete the last 3 reps.
3846
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 09, 2012, 07:04:09 am »^ tell me that you click modify on the previous post, then ctrl+a/ctrl+c the data including the bold/color tags, then start making the new post by ctrl+v.. change some entries... done.
Almost , i use a different (but equally wicked and retarded ) sequence:
I quote the previous post , delete the first line ( [quote...] ) modify vals , delete everything under the date/soreness/injury lines.
Then use 'Insert quote' on a previous post that has the same workout template , delete quotes again , modify vals , done.
3847
Strength, Power, Reactivity, & Speed Discussion / Re: Strenght not correlating with jump....
« on: March 09, 2012, 05:16:52 am »All heavy lifts are slow lifts. Period.
Ok , that's where i exit this thread , cheers!
3848
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 09, 2012, 05:12:47 am »Like the way you organize your workouts; really lets you see how much work you put in during a given period.
Yes , i like this layout. Its's a reminder and a fast overview at the same time. When i finish that period i will store the results at the 1st journal page and reset numbers.
Btw, sent you a message, man.
Ah , missed it , ok replied now , cheers!
3849
Strength, Power, Reactivity, & Speed Discussion / Re: Strenght not correlating with jump....
« on: March 08, 2012, 08:40:22 pm »
Ok , those are better arguments. Besides the caps and ass references! 
The 16% 1RM works for my argument though , the less the 1RM difference shown in that graph the more the heavy resistance curve is deliverately 'shortened' and hinders higher strength's benefits.
About kingfish , i mentioned him as an example of someone that dramaticaly increased his VJ pushing limit strength. I was comparing him to himself too , when he was weaker. He chose to shift his curve upwards and won. Now that he is strong maybe shifting the curve left would be more benefitial. If you can shift your curve up AND left ,then you win more , noone will disagree on that.
Ruso is not that strong though , he squats ~300, imo getting stronger is a better choice for him.
About the last part , i totally agree about slow lifts and their neural adaptations. But you argue with me as if i favoured slow lifts, i never said anything about slow lifts. If you feel like it , go back to the 1st page and see my repy to you where i say i hate how heavy strength training is considered powerlifting grinders. You jsut confirmed that stereotype i think...
I think our different ways of seeing vert training meet at Verkoshansky's MSEM method.
Maybe it would be a good idea for ruso too...
The 16% 1RM works for my argument though , the less the 1RM difference shown in that graph the more the heavy resistance curve is deliverately 'shortened' and hinders higher strength's benefits.
About kingfish , i mentioned him as an example of someone that dramaticaly increased his VJ pushing limit strength. I was comparing him to himself too , when he was weaker. He chose to shift his curve upwards and won. Now that he is strong maybe shifting the curve left would be more benefitial. If you can shift your curve up AND left ,then you win more , noone will disagree on that.
Ruso is not that strong though , he squats ~300, imo getting stronger is a better choice for him.
About the last part , i totally agree about slow lifts and their neural adaptations. But you argue with me as if i favoured slow lifts, i never said anything about slow lifts. If you feel like it , go back to the 1st page and see my repy to you where i say i hate how heavy strength training is considered powerlifting grinders. You jsut confirmed that stereotype i think...
I think our different ways of seeing vert training meet at Verkoshansky's MSEM method.
Maybe it would be a good idea for ruso too...
3850
Strength, Power, Reactivity, & Speed Discussion / Re: Strenght not correlating with jump....
« on: March 08, 2012, 02:17:27 pm »
@ruso:
Plan seems legit , keep pushing your lifts fixing any form issues you have and jump regularly and everything will fall in place.
@avishek:
I am not interested in an internet war. No comments about judging/amygdala etc.
About my curves analysis , you saying that i pulled the 1RM 20% difference from my ass shows you don't even have a clue of what those curves show and how to read them. I stand to what i said , maths 101.
About kingfish , he is a perfect example of how 1RM training improves RFD too, resulting superior jumping. You contradicted that by saying his VJ is 'longer in duration' and it doesn't provide us power information. That is a vastly retarded argument, VJ-training-wise. It points to me that you lack basic understanding of the vertical jump mechanics and physics.
PS : Noone in here , noone that comprehends the vertical jump training concept underestimates the importance of explosive movements. Still , those should be used to make you express higher percentages of your limit strength ( 1RM ) in the short time window that a jump occurs. Training only RFD will make your limit strength decrease ( or not increase ).
Ever increasing 1RM while maintaining explosiveness and jumping ability/coordination is the only way to go.
Plan seems legit , keep pushing your lifts fixing any form issues you have and jump regularly and everything will fall in place.
@avishek:
I am not interested in an internet war. No comments about judging/amygdala etc.
About my curves analysis , you saying that i pulled the 1RM 20% difference from my ass shows you don't even have a clue of what those curves show and how to read them. I stand to what i said , maths 101.
About kingfish , he is a perfect example of how 1RM training improves RFD too, resulting superior jumping. You contradicted that by saying his VJ is 'longer in duration' and it doesn't provide us power information. That is a vastly retarded argument, VJ-training-wise. It points to me that you lack basic understanding of the vertical jump mechanics and physics.
PS : Noone in here , noone that comprehends the vertical jump training concept underestimates the importance of explosive movements. Still , those should be used to make you express higher percentages of your limit strength ( 1RM ) in the short time window that a jump occurs. Training only RFD will make your limit strength decrease ( or not increase ).
Ever increasing 1RM while maintaining explosiveness and jumping ability/coordination is the only way to go.
3851
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 07, 2012, 01:54:08 pm »
7 March 2012
Bball game.
-Good endurance , good vert.
-Grabbed rim at base of 2nd knuckle off SVJ , ~27''
-Touched base of palm at rim off 1 step , ~32,5''
Bball game.
-Good endurance , good vert.
-Grabbed rim at base of 2nd knuckle off SVJ , ~27''
-Touched base of palm at rim off 1 step , ~32,5''
3852
Strength, Power, Reactivity, & Speed Discussion / Re: converting dumbbell side bends to 45degree side bends
« on: March 07, 2012, 04:33:57 am »
man tht article really helped me alot thanks again man:) Well I guess there's no harm doing that extra unilateral work .
Btw, how important is the range in unilateral work? i'm doing bss now and if i'd go all the way down till my knees almost touch the floor, chances are i'd be lifting pretty light and would lose balance more easily. I'm assuming since 1legj umping is more liek a partial movement, a unilateral exercise like bss would be okay to be done with a range of above parallel, probably slightly below half?
cheers
Glad you liked , kellyb's articles are always very 'concentrated' and 'on target'.
I've never done/heard/read about limited ROM unilaterals. I guess that the pros/cons are the same with bilateral ones.
But I think that kellyb considers lunges and box stepups as a limited ROM movement by their nature, no need to further limit the ROM. I don't like prescribing things , but if i had to chose a setup for a SL jumping oriented limited ROM day i'd go for half-squats and low box stepups. Lance may guide you much better than me though...
3853
Strength, Power, Reactivity, & Speed Discussion / Re: Strenght not correlating with jump....
« on: March 07, 2012, 04:13:48 am »Can you elaborate on point two? It sounds to me like you're trying to move the heavy resistance training curve to the left. This is exactly what some jumps/ballistic training will do; they shift the heavy resistance trained athlete to an "explosive-ballistic trained" athlete, with the newfound ability to produce more force in smaller time frames.
I am not trying to shift the heavy resistance to the left , i am trying to shift it UPWARDS. What you've shown is a figure of 2 people with 20% difference in 1RM , it should be 100% or 200%. If you don't get what i mean , back to maths 101 or don't post mathematical figures again.
I won't say any names here but there are so many examples of individuals who lift heavy, yet cannot produce force quickly, i.e. many strong people, who are slow and don't jump high at all, and don't see improvements despite getting stronger. All I recommended were some exercises that shift the curve to the left, which Kingfish also recommended, and pretty much everyone else who provided training advice.
Say names. Who is strong and injury-free but can't jump? Everyone in here trains pushing 1RM and everyone PRs in jumps , all the time.
About kingfish, is there any evidence that he is producing more relative power than ballistically-trained individuals in 0.2s? All the videos I've seen are standing vertical jumps, which are very impressive, but also much longer in duration than 0.2s. So I'm afraid, kingfish is not your answer to this problem. Kingfish only provides us clues about SVJ, but not other measures of power. His curve therefore will look similar to the heavy strength trained athlete's. I'd be interested in seeing Kingfish drop the daily squats, and focus on some deep jump squats suing 2-3 plates.
LMAO , you can't be that retarded and believe any word of that shit-tastic paragraph. Come on , admit it , you're just trolling me and i fell for it!
About heavy deep squat jumps, it's really not that hard. And I recommend it as a transition into real ballistic training, since jumping straight into cleans and jump squats and sprints is very awkward when your RFD is far to the right and your CNS is used to slower movements. It's very good. The nay sayers don't really have any half-witted rationale for their arguments against deep jump squats. It's very good.
LOL , see previous paragraph reply.
PS:
I don't have anything personal with you. I respect your training and dedication and i wish all you do works for you.
You act like a training guru that discovered all the super secret gimmicks to xplosive vertz inchez , i am fine with that too , it's even funny.
But when you come out prescribing programs and advising people that just came here for help and may fall for your shit , that's outrageous and even dangerous. STOP IT!!!
3854
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 06, 2012, 01:46:44 pm »2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 10
Lower body sessions : 18
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 13
Endurance sessions : 7
6 March 2012
Bodyweight@session : ~195,5 , back to normal
Injuries/aches : none
Soreness : little sore @ VMO & glutes
Upper body workout
BENCH PRESS:
8@110 lbs ( same )
8@121 lbs ( same )
8@132 lbs ( same )
8@132 lbs ( -11lbs )
-Back to free weights, comparisons with last time i did them free ( 11 February ).
-WEAK!
SEATED ROWS:
8@185 lbs ( +5lbs )
8@195 lbs ( +5lbs )
8@205 lbs ( +5lbs )
8@215 lbs ( +5lbs ) ,
-6th consecutive 5-lbs PR. True 8RM , i don't think i can add next time.
SEATED OHP:
8@77 lbs ( same )
8@99 lbs ( +11lbs )
8@99 lbs ( same )
8@110 lbs ( same )
-Back to free weights too, comparisons with last time i did them free ( 11 February ).
-77 Was too easy so skipped the 88. 110 was too hard though, meh.
WIDE GRIP LAT PULLDOWNS:
8@160lbs ( same )
8@170lbs ( same )
8@180lbs ( same )
8@190lbs ( same ) , ties all time
-160 too easy but all others hard.
3855
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: March 06, 2012, 05:45:17 am »
Awesome squat , great depth/form!
Such a lift at ~1,9*BW is no joke!
Such a lift at ~1,9*BW is no joke!