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Messages - vag

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4546
Program Review / Re: Jump Manual
« on: October 08, 2010, 05:05:47 am »
Quote from: adarqui on October 07, 2010, 06:16:01 pm
Quote from: LanceSTS on October 07, 2010, 06:05:20 pm
Yep, that and trying to spam the site with hidden links, and all the dumb comments on peoples dunk videos, like this one,

 
"2 months ago TeamFlightBrothers great video, reminds me of me in college - ha. I'm 5 7 and I am able to windmill dunk. I used the famous training program that pro players including Kobe Ray Allen and Areans used.? If you want more info about the program, check out - "50inch vertical (dot) com"

TFB::Dunks:: Guess who's Back ... 5'9" T-DUB!!Sprite Dunk Contest ewwbrxgggwhpq aprczeowempdwkflzf #TeamFlightBrothers"

This is just one of about 10,000 but you get the drift, spammy ass comments with catchy link name directed at gulliable youth.  

i've seen those 50 inch vertical dot com links everywhere, never clicked them, didn't know it was him...

ya that shit is so annoying..

Damnnn , that was him?
Never clicked on those messages to see who it is , i should have! Those were sooooo annoying!
Also the spam youtube testimonials when you search for "dunk" , GRRRGNMNFDS!@#%^%$#!@!

Ill also second what everyone says about his stuff having "stolen" taste , like he is reproducting other people's stuff.
Still , thats better than have you do 500 BW jump squats or "core + calve raises + stretching". I prefer "stolen" legit advice than original major BS.

4547
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: October 07, 2010, 02:52:14 pm »

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


7 October 2010

PHASE 1 - Cycle 2 - Explosive Workout

Bodyweight@session : ~196
Injuries/aches : none
Soreness : none

REA SQUATS:
4x3@143 , ( +22 lbs , +1 set )

MSEM SQUATS ( Eccentric normal , transition + concentric as explosive as possible ) :
8x1@187 , ( +22 lbs )

Paused BSS ( at smith machine ):
1x5@154 , ( +22 lbs )
1x5@176 , ( +22 lbs )
1x5@198 , ( +22 lbs )

SINGLE LEG STANDING CALVE RAISES:
1x5@88
1x5@110
1x5@132
1x5@154

4548
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: October 06, 2010, 02:20:37 pm »
6 October 2010

Bball training
All good again.
Random DLRVJs between drills : dropstep ~30'' , 1-step ~31,5'' , 2 steps ~32,5''


4549
Pics, Videos, & Links / Re: squat form check
« on: October 06, 2010, 03:58:23 am »
Quote from: adarqui on October 05, 2010, 05:26:03 pm
i've never squatted on a 'standard bar' so I really don't know.. I'd imagine weight would 'feel' heavier/less stable on a standard bar, because of how small it is and how the ends don't usually rotate.. not sure though, never had a standard bar in any gym i've been in.

The guys here are pussys , most gyms don't even have a squat rack and this one that im going and has a squat rack uses normal bars , not only for squats , everywhere , bleh!
Previous gym had nice oly bars ( even the small EZ bar had thick rotating ends ) but no squat rack , meh...
There's a new gym opening near my home and it looks like a good one, lets see...

Quote from: adarqui on October 05, 2010, 05:26:03 pm
Squatting on a smith would definitely suck compared to oly bar though.. Trying to go deep on a smith would feel like hell I imagine.. I personally would think it would be 'harder' on a smith to go deep than free bar, just because of how locked into position you are with the smith, for me i'd hate that.

peace

For me it's easier to go deeper at the smith , but it leaves a fake feeling , the forced vertical descend and the assisted balance make you feel it's an artificial movement , squating at the smith machine is horrible!
Even with standard bars free squats >>>> oly bar smith squats.

4550
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: October 06, 2010, 03:22:17 am »
Sick man , many congrats!!!
Keep those PR's rollin'...  :strong:

4551
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: October 05, 2010, 03:40:37 pm »
5 October 2010

Weight@session : ~196
Injuries/aches: none
Soreness : none

Upper Body Workout

BENCH PRESS:
1x8@121
1x8@132
1x8@143
1x6@154 , ( +1 rep )

INCLINE BENCH CHEST DB FLYS:
1x10@41,5 each hand , ( +4,5 lbs )
1x10@41 each hand
1x10@41,5 each hand , ( -6,5 lbs )

WIDE GRIP LAT PULLDOWN:
1x6@154
1x6@165
1x6@176
1x6@187 , ( -11lbs ) , ( +2 reps )

SEATED ROWS:
1x8@154
1x8@165
1x8@187

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@110 , ( -11lbs )
1x6@121 , ( -11lbs )
1x6@132 , ( -11lbs )
1x6@143

EZ BAR STANDING BICEP CURLS:
1x10@66
1x10@77
1x10@88 , ( +6,5lbs )

TRICEPS PUSHDOWN ( ROPE ):
Too tired , skipped.

More or less same weight in all , better form and ROM.

4552
Pics, Videos, & Links / Re: squat form check
« on: October 05, 2010, 03:33:14 pm »
Quote from: Joe on October 05, 2010, 02:09:28 pm
Well, in most smith machines, the bar alone does not weigh 45lbs, I think it is usually closer to about 25lbs, so that accounts for a portion of the discrepancy.

Depends on the smith , at the last gym i went the bar with it's equipment ( to roll on the smith axis ) weighted 24kg according to the manufacturer , this one is 20kg.

Quote from: Raptor on October 05, 2010, 03:04:27 pm
Get in a gym with a proper bar and see the difference.

I for one can't squat at all in a fixed bar squat kind of environment...

Agreed , never thought of squating on the smith , i just had to do it once coz the rack was taken.
This gym im going is very close to my home so its really convenient but ill examine my choices.

Still want to hear adarq's extended opinion about normal/olympic bar differences.

4553
Pics, Videos, & Links / Re: squat form check
« on: October 05, 2010, 01:48:08 pm »
Quote from: Raptor on October 05, 2010, 09:46:32 am
Well you better believe it makes such a dramatic difference...

If you think about it, this takes away so much from your leg strength potential because you can't use a weight that's actually challenging for your leg strength. You use a weight that's challenging for your form, while the legs can cope with that weight with no problems whatsoever.

That's a lot of lost training stimulus.

That's a very interesting part , im not sure how exactly it goes.
So there's a huge deficit betwen smith and free squats , like 50lbs in the 6-rep range.
But how much of it is it because of the thin-olympic bar and how much because of the balance/help the smith machine gives?
Id like to hear what Andrew has to say about that...

4554
Pics, Videos, & Links / Re: squat form check
« on: October 05, 2010, 08:30:22 am »
Quote from: Raptor on October 05, 2010, 08:12:44 am
I was about to bet that. Does it have rotating ends? Or what you mean by "steady thickness" is that it doesn't?

If if doesn't it makes such a big difference when squatting because it creates forces on the back that weren't supposed to be there (because the ends don't rotate to take those forces away).

nah , no rotating ends , just a retarted solid piece of steel , about 1,5'' or max 2'' diameter :(
I've read your relevant discussion a few weeks ago ( with zgin if i remember well ) and i was concerned about it.
I even mentioned it as a reason for my BSS vs Squat ratio , the smith i do the BSS has olympic bar with thick rotating ends.
I squatted once there and i got 6x286 as opposed to 6x231 on the shit-bar-free-squats , and with much better form and depth too!
 bleh...  :pissed:

4555
Program Review / Re: Jump Manual
« on: October 05, 2010, 04:25:10 am »
Yup , ive followed his youtube vids and read some articles on his site in the past.
He seems to know his stuff and the training principles are correct: Heavy lifting to build up strength , plyos + explosive lifting to transfer it to vert.
What bothers me is that his site is over-marketed , full of "buy me" links and testimonials , its getting a bit ridiculous. But he's gotta make a living , im not the one to judge how he does that.
All in all , i have not read his program but i think he is legit and his program works.

4556
Pics, Videos, & Links / Re: squat form check
« on: October 05, 2010, 03:58:10 am »
Thanks for the tips Andrew. Slower descend + try looking down it is , let's see what happens in next sessions...

Raptor i wish , that's a pathetic 15kg bar with steady thickness , yuck!  :pissed:

4557
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: October 05, 2010, 03:53:38 am »
Quote from: adarqui on October 04, 2010, 06:10:53 pm
Quote from: vag on October 04, 2010, 02:48:02 pm

4 October 2010

Soreness: quads 3/5 , glutes 2/5 , hamstrings 1/5 , calves 0
Injuries/aches : none

Plyos session ( !!! )

- Dynamic warmup 10'

-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )

-3x10 MR tuck jumps

-2x5 27'' depth drops

-2x5 18'' depth jumps


how'd you feel on this? how was the FA (force absorption) on the landings?

pc

MR tuck jumps were very bouncy , yet i felt some stress at shins.
Depth drops were nice , good FA , not too noisy , sticking the landing @ 1/4 squat.
DJs were the best part , bouncy , no stress and getting good height.
Was a nice introductory plyo session , gotta keep at it.

4558
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: October 04, 2010, 02:48:02 pm »

4 October 2010

Soreness: quads 3/5 , glutes 2/5 , hamstrings 1/5 , calves 0
Injuries/aches : none

Plyos session ( !!! )

- Dynamic warmup 10'

-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )

-3x10 MR tuck jumps

-2x5 27'' depth drops

-2x5 18'' depth jumps

4559
Pics, Videos, & Links / squat form check
« on: October 04, 2010, 01:32:16 pm »
Was about time i post a vid like that.

<a href="http://www.youtube.com/watch?v=lc1wKMV-gHY" target="_blank">http://www.youtube.com/watch?v=lc1wKMV-gHY</a>

My main critique point is that i seem to descend way too fast.
Also some of the half-squats are actually closer to 1/4 squats. But that's not much of an issue , on the heavier set ( 253 ) they were all halfs , considering 'legit half' the one i put in slo-mo.

Let me know what you guys think...

4560
Basketball / Re: Nate Robinson's dunk on shaq
« on: October 02, 2010, 07:27:05 pm »
LOLLLLLLLLLLLLLLL , awesome!

Gotta love shaq , he is the man!!!

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