Adarq.org

Quote from: Raptor on September 01, 2012, 07:53:42 pm

Quote from: LBSS on August 31, 2012, 04:28:56 pm

Quote from: Raptor on August 31, 2012, 04:17:47 pm

Dunk of the summer:

http://www.wimp.com/angelosharpless/

i posted that weeks ago. http://www.adarq.org/forum/basketball/the-%27regular-people-dunking-thread%27/msg73106/#msg73106

Right, and I'm supposed to know this entire forum, every post of it, inside-out.

correct.

congrats on your postcount btw.

Hey, you noticed that too?

 

wtf

Quote from: Raptor on August 28, 2012, 12:40:02 pm

So you recommend say a 3x5, 3x5 and 3x8 (for example) format of squatting?

 What I have found works best over time is working up to a heavy single or triple for 3 sets on one day, preferably the first day.  Then working up to a single max set of 5 the second training day.  

The last training day would be 4 x 8-10, where load is increased once you complete 4 x 10 across.  If youre only training 2x a week then you simply to workout 1, workout 2, workout 3, in order on whatever day they may fall, taking an extra day of rest after workout 3.

So you're saying this:

3x1 or 3x3 very heavy in the first workout
Work up to a 1x5 in the second workout
4x10 in the 3rd?

Or is the middle 1x5 a MSEM as well? So it's actually a 5x1 instead of a 1x5? (5 sets x 1 rep instead of 1 set of 5 reps)?

Also, what do you think of going with a speed oriented CNS intensive workout in the middle workout (the second one) instead of going for heavy weight there too?

Like this:

WO1: CNS intensive strength 3x3
WO2: CNS intensive speed 5x3 explosive half squats/power cleans/power snatches/1-2 jump squats (you might even consider depth jumps here as well IMO)
WO3: Hypertrophy 4x10

I'm looking through my log now and I see I was doing really well when I was doing 1x5+2x8 in the same workout. So I was doing something like 135x5 and then backing off to 115x8+110x8. You said not to do them both rep ranges in the same workout (cns intensive and hypertrophy oriented) but I was doing pretty good back then. Of course the question is - maybe I would have done even better if I had not been doing them both in the same workout.

Yeah I'm thinking of filming this issue... it's so bad it's not even funny though.

I could film it trying to "rack" a wooden stick, right?

I just don't get it... how can you struggle with 75 kg when you can half squat ~140?

So for thoracic extension issues what stretches should I do? (will search on youtube in the meantime)

That's the thing - I don't know WHAT is limiting me. It could originate in the hip, but it most definitely is in the upperbody as well.

As far as hip is concerned, there sure is something there as well, as I can't really bend too much down when I do my 2-leg bounds or broad jumps with a narrower stance without falling back (I can't sink into my hips well). My ankle flexibility is pretty good so it's gotta be the hips.

Quotes are nonsensical they have nothing to do with this bullshit.


So let me get this straight... relatively speaking (max strength/bodyweight), what exactly happened?

You said you were doing 445 max last year at what weight?  And you're at ~400 at 170 now?

So my issues I guess are in this movie, but probably not only limited to that. Remember I have an overhead thing too.

<a href="http://www.youtube.com/watch?v=Un1PDhrU3h0" target="_blank">http://www.youtube.com/watch?v=Un1PDhrU3h0</a>