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MEBM gets a nice mention in this recent Joel Smith article on 20-rep squats:

http://www.just-fly-sports.com/20-rep-squats-for-athletes/

Got pinned in 405. worked up to it...365 no problem. 405 on the walkout was fine but halfway down my stomach bubbled and my brain said....dont shit yourself. And it was all over lol! So i just sat in the hole with stretching for a few seconds then dumped it. Weird...it didnt feel heavy in the whole at all. I could breathe and talk. Im pretty sure not eating breakfast+being 178lbs this morning from shitting and puking andy mental fuck screwed me.

I had to read that bit a few times to work out what 'it' was 

@LBSS and vag, you need to look up pace-adjusted stats, uncontested/contested rebound % etc. Raw numbers are misleading when a player's usage is >40%. Points per shot he was miles away from Curry. Despite the ridiculous counting stats his PER was only ~25.5 (calculated it from b-ref formula but might be a bit off), good given the circumstances but not the legendary performance LeSPN is hyping it as. You're letting the narrative get in the way of the stats/facts:

-Iguodala really killed him 1v1: ~33 fg% shooting against Iguodala and nullified the LeBron iso or nothing strategy.

-Dud game 4 when up 2-1: 7-22, 20 points, 5-10fts.

-Dud game 6 (yes probably not 'LVP' but the missed threes really hurt, plus he basically let Curry have an uncontested layup with <5min when the game was still winnable!)

So on balance I think 2nd to Iguodala was appropriate. Within reasonable bounds, no one is 'wrong' when it comes to ideas of 'value', almost by definition. That's why I like that they call it 'most valuable' player because it starts good arguments. Ultimately I associate value with wins, and until they perfect the wins added metric when they finally incorporate the motion-tracking stuff to quantify defense, it's subjective as to whether Iggy's D was more valuable than LeBron's overall stats in a losing effort.

LeBron's shooting percentage was down because his usage was so high, but their best possible offense was "iso LeBron, then get offensive rebounds." So he went to work.

So...? The >usage, <fg% is probably true but not proven yet anyway. It's a small sample size problem because barely anyone has played at 40% usg in a finals series. Closest comparisons are '93 MJ (38.9 usg, ~same ts% as reg season) and '01 Iverson (37.6 usg, 51.8 ts% vs 48.6 ts%, shot a bit worse). LeBron's drop-off was huge, because his outside shot was way off. He went from 57.7 ts% reg season to 47.7 ts% in the finals. He didn't get aggressively double-teamed or anything. You can say it's fatigue from doing too much, but to be fair, he's still only 30, he only played 85% reg season games (probably to take a two-week HGH vacation  ), and he had 8 days rest before the finals. MJ had a similar load in the '93 finals.

Quote from: ChrisM on June 18, 2015, 11:41:29 am

And...while I think Bron isa great player for sure...I find his mentality lacking in comparison to guys like Bird, Jordan, Magic, even Kobe. I could provide factual evidence but thats for another post

aw, don't be coy now. i'd like to see this "factual" evidence.

Here you go:

[Player: playoff PER, ts%, ws/48 (difference between RS and PO in parenthesis)]:

Jordan: 28.6(+0.7), 56.8%(-0.1%), 0.255(+0.05)

James: 27.4(-0.3), 56.5(-1.6%), 0.233(-0.07)

Very broadly, Jordan generally played better in the playoffs; LeBron's stats always slip. It might not seem it from this post but I am a LeBron fan, I think he's the greatest physical+skills package ever. But his playoff career will be considered slightly underwhelming when it's all said and done. He really botched the 2011 Finals, for example. Dirk absolutely owned him mentally IMO. Probably nothing to do with him and everything to do with massive hype, bad PR 'Decisions', social media pressures that didn't exist 10yrs ago, 24hr ESPN news cycle etc.

<a href="http://www.youtube.com/watch?v=jyt4FJMLlYM" target="_blank">http://www.youtube.com/watch?v=jyt4FJMLlYM</a>

 

Quote from: LBSS on May 18, 2015, 10:20:41 am

too much rest. less rest, more work.

I do high intensity runs and plyos I put max effort into them.
the 60m max effort sprints take alot out of me, so i need a lot of time to recover my cns.
if it was less than 100% than maybe less rest more work.

Lolololol no. You need about 3-4mins tops after a 60m run to recover phos-Cre system. You take longer rest after runs >100m to clear out lactate. But you aren't really generating lactate over 60m at all. Maybe after six reps you might feel tired, but that's the training effect. Again, just classic misinterpretation of comments here in your journal and lack of understanding about athletic training sending you down the wrong path. You will not be able to withstand the training required to run under 11sec without a massive fitness base! Well you wouldn't do it if you loaded yourself to the eyeballs with steroids but still. This is mid/late season training. You're acting like you're 2 months out from the World Champs rather than beating the hell out of yourself.

But if you continue to chase your tail and do the same short sprint session over and over again, at least do them out of blocks. You've presumably never trained with blocks except your one race over the last 3-4 years !!! Just a small point.

yeah i do need to figure out what i can be progressing on, because progress on jumps is too slow and fitful to really track week to week. or i'm too dumb to figure out how to make a program that gets me progressively overloading and peaking for jumps.

It doesn't have to be complicated. You could do something like this:

4 sessions/week --> can be two court/two gym split if no track

3 week blocks --> 12 sessions/block

1 rest week with max testing of DLRVJ, squats, broad jump, 60m, SVJs etc.

________________________________

Session #1: max jumps practice and technique work/~1hr

5 mins row - aim for ~8-900m // 5-6 slow laps of court

active warmup drills - 1 rep is one length of court

"tippling" - very slow trot, shake arms and legs out and get loose

alternating butt kick

continuous butt-kick

alternating leg extension (swing the alternating leg through and extend in front, feel the glutes and hips engage as you do so)

continuous leg extension (powerful leg drive)

run backwards

straight-leg bounds

cross-overs/karaoke/zorba/grapevine whatever, do it twice facing the same direction up and back to hit both sides

stretch out

specific warm-up before jumps:

dynamic leg swings:



3x10-12 pogos

the 'DLRVJ eccentric drill' (i made it up just then): simulate the eccentric phase of the DLRVJ, not actually jumping but just taking a few steps then exploding into the eccentric phase, deep squat position with arms back and rotated ready to jump, then reset, repeat 9-10 times up the court

Work sets: 6 SVJs // 10/8/6 DLRVJs (week 1/2/3 respectively)

Cool-down

Session#2: power session in the gym/~1.5hrs

5 mins hard row, aim for 1000m

stretch out/roll/whatever

gym warmup: just do some light BW stuff (chins, dips, unweighted BSS, light KB swings)

First main exercise: either 6/5/4 sets of 5 hard KB swings @heavy, with a max effort squat jump (not CMJ) in-between each rep after 30s-1min rest OR 6/5/4 power cleans @ heavy with the jump in-between as above

Second main exercise: squats

Week 1: broad rep scheme - 7/5/3/5/7@ appropriate weight

Week 2: narrow rep scheme - 5/3/2/3/5 @ " "
 
Week 3: MSEM or just 3/2/1/2/1 @ " "

In-between: five assistance exercises, choose from these or whichever ones you think are better:

- hamstring layouts aka SL glute bridge raises with leg elevated on bench x 25/leg

- SL or straight-leg DLs with 20kgs

- hyperextensions/GHR

- BSS - light weight but really step out and work the glutes, take away the quad involvement

- crunches x 50

- incline situps x 30

- window washers x 20-30

- med ball twists @5-8kgs, 15/side for 30 total

UB: 3x10 bench@ whatever, inbetween sets: chins x F, pulls x F, lat pulldown

finish with some shoulder work - banded scapula pulls are good to prevent shoulder pain. Do it with a big smile on your face like this chick:



Session#3: on-court plyometrics OR track

Warmup: same as S1

Track: 3-4 broad jumps // 3x5 consecutive DL bounds // 3x10 SL bounds// 6/5/4 30m explosive sprints

Court: 6/5/4x1min hard skipping // 3x5 consecutive DL bounds // 6-8 submax rim touches focusing on technique

Cool-down: you can do unweighted BW stuff/core etc. depending where you are. You can really improvise here but the aim is relatively low-intensity repetition of the power-based movements for technique and to 'grease the RFD groove' (I think I'm stealing that phrase from someone but can't remember who).

Session#4: exactly the same as S3, if you can move the weight up, do it

Splits could be Mon/Tues/Thurs/Fri with weekends rest/recover/light activity or whatever...I'd have a day of rest between the gym and jump session.

So you basically drop the reps and increase the weight over the three weeks on the big exercises, with assistance work focusing on RFD and p-chain stuff. Of course, adjust the reps if needed, I'm just guessing based on your recent stuff. I'd suggest 3 ham and 2 core on the gym days. Then after the three weeks is up, you can decide how and when to test your measurables. Then repeat with heavier weight/higher jumps hopefully! Until you really crash, then you might want to ease off for a few months and build some base again.

Also, what's your weight atm? Lately it's always "???" lol. BW might be something to look at when you're getting close, nothing crazy, just trim down 1-2kgs could make a big difference. You really are close though, getting a 36'' most days is great. Let's do it man!

What the...why are you doing that now? 15km on a cardio machine?? Do that in your off-season. You're at the peak of your season right now! All you're doing is risking an overuse injury that affects your jump, which, in case you've forgotten, is plenty enough for you to DUNK! You know, the thing you've been working nearly TEN YEARS to do? All you should be doing for the next few weeks is max effort jumps with ooper, or stuff like the 7 day vertical jump cure, or just stretching/self massage. If you don't get it done, cycle back to volume and then lift the intensity again after a few weeks. But you're very close. Don't derail yourself now.

By the way, people with body fat issues don't usually have visible abs and serratus.