Adarq.org

16 March 2011

-Some forearm stuff ( wrist curls 2x10@88 , reverse 2x10@44 )
-Pinch grip stuff.
-Lower body stretch.

It depends on body-fat levels. Someoe with some bodyfat to spare need not worry about gaining weight, it's the toothpicks who starve endlessly who shouldn't be deathly afraid of it. Keep the body-fat low and things work out. Raptors approach is better for people under 8% body-fat and he's exactly right, each cycle of weight results in greater relative strength than would be there had the person stayed weight stable. Even the O lifters in light weight classes cycle their weight.  3-5 kilos up, 3 kilos down etc.

^^^
This!
I would also add that this 'critical' bodyfat percentage depends on the person.
I also use raptor's approach ( actually it's your approach Kelly , http://www.higher-faster-sports.com/relativestrengthmyth.html ).
My bodyfat is nowhere near 8% , but it never was too. For me ( given my age and built ) 15% is my 'normal' bodyfat.
What i do is cycle between ~185 and ~200lbs. At my first try beginning bodyfat was ~15% and final ~20%. Even like that cycles still worked , you can see them all well documented in my journals.
Now, after 3 or 4 cycles the last 1,5 years i am at ~197/15% , so this is an extra improvement , the cycles are not identical , every time i reach the bulk peak ( which is the same weight ) i am always a bit stronger and with a bit less bodyfat. In the same way , at the leaning peak i am always relatively stronger than last time.

Here's my  PRs log showing it happen:

LEAN:
June 2009 : DLRVJ PR : 33'' , getting consistently wrist(8'') to 10' rim on 2 different gyms , BW ~180.

BULK:
12 October 2009 : SVJ PR : 27'' , BW ~192
23 October 2009 : SVJ PR : 27,5'' , BW ~193

LEAN:
6 January 2010 : SVJ PR : 28,5'' , BW ~186
22 March 2010 : DLRVJ 32,5'' , no PR but i havent jumped above 32'' From June 2009 ( ! ) , BW ~187

BULK:
19 April 2010 : SQUAT PR : 3x264 , MSEM , ~1min rest between reps , BW ~192
27 April 2010 : DLRVJ 33'' , PR tie.
20 May 2010 : MSEM SQUAT PR : 2x1x275 , BW ~194.
6 June 2010 : DLRVJ 33'' , PR tie.
12 June 2010 : DLRVJ PR , 33,5''
15 June 2010 : SQUAT PR : 4x275 , BW ~198.
20 June 2010 : DLRVJ PR , 34''

LEAN:
25 June 2010 : SQUAT PR : 3x297 , BW ~196.
26 July 2010  : SVJ PR : 29'' , DLRVJ PR : 34,5'' , BW ~190

BULK:
Happening now , SVJ ~29, RVJ ~33,5 , BW ~197

15 March 2011

Weight@session : ~197
Injuries/aches: none
Soreness : none

Upper Body Workout.

BENCH PRESS:
1x6@125.5 ( +4.5 lbs )
1x6@132 ( +6.5 lbs )
1x6@136.5 ( +6.5 lbs )
1x6@143 ( +9 lbs )
-Added more than i planed coz i was feeling strong.

SEATED ROWS
1x8@143 ( +11 lbs )
1x8@154 ( +11 lbs )
1x8@165 ( +11 lbs )
1x8@165
-Good gains here too.

STANDING MILITARY PRESS:
1x8@66
1x8@77
1x8@77
1x8@88
-Same weight with OHP behind head last week but felt much harder.

CHINUPS:
4x6@BW , ~4 clean in each set.
-Less help in the assisted ones.

Quote from: vag on March 14, 2011, 04:42:35 pm

Agreed , runups/FA/bounce look terrible.
Pasting what i said to raptor:

...
...
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LOL, way to copy/paste from your pics and vids thread in response to Raptor's identical comment. 

 

video of the session above:

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg40990/#msg40990

Interesting , log from last time i played in this court :

1 December 2009

Bball game today.
Felt damn explosive, the wooden floor was also excelent at today's court, awesome traction and bounce.
Did only 2 jumps , 1 dropstep for height and 1 dunk attempt.
I got easy 7'' above rim on the dropstep ( thats 32'' )
As for the dunk i think i got 9 to 10 inches above. ( thats 34 to 35 ). It was an alley , got all my hand ( 8'' ) above rim , ball went in through the backboard going downwards, thats needs at least  9'' to happen. The guy that gave me the alley said it was 10''.
It was and felt like a PR but im not counting it if its not on film.
Im filming VJ testing this Thursday, hopefully PRing too

DEJA VU !!!

BTW , on the following dunk session mentioned i barely got 31'', let's see, hope deja vu doesn't continue...

Thanks Lance & LBSS, i agree with both.
I asked because I experimented a little with them and it felt much more natural & power oriented to stay in a half/quarter depth. Going ATG ruins the triple extension. It also significantly reduces the amount of weight one could use.
Great exercise , gonna fit it in my schedules for sure!

Lance , do you recommend this depth for the squat after catching , something higher ( like half or quarter squat ) or whatever comes/feels natural?

edit : exrx.net won't allow the gif embeding so i'll use a pic: