4546
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'...
Keep those PR's rollin'...
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4547
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.
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.
4548
Pics, Videos, & Links / Re: squat form check
« on: October 05, 2010, 03:33:14 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.
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.
4549
Pics, Videos, & Links / Re: squat form check
« on: October 05, 2010, 01:48:08 pm »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...
4550
Pics, Videos, & Links / Re: squat form check
« on: October 05, 2010, 08:30:22 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...
4551
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.
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.
4552
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!
Raptor i wish , that's a pathetic 15kg bar with steady thickness , yuck!
4553
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: October 05, 2010, 03:53:38 am »
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.
4554
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
4555
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...
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...
4556
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!!!
Gotta love shaq , he is the man!!!
4557
Pics, Videos, & Links / Re: funny / horrible training videos
« on: October 02, 2010, 07:24:23 pm »this video will make you cringe...........<a href="http://www.youtube.com/watch?v=J92piqlYHmc" target="_blank">http://www.youtube.com/watch?v=J92piqlYHmc</a>
I agree with everything you said at your comments , but i don't think he deserves to be in this thread together with all those horrible training weirdows.
Except from the deadlifts , those look terrible and very dangerous too!
Also jump squats and depth drops AFTER squats and deadlifts , WTF??
But i still think he deserves better than being in this thread!
Just saying...
4558
Pics, Videos, & Links / Re: highest running vertical ever?
« on: October 02, 2010, 08:09:19 am »just a thought, maybe he had a fluke moment..I had some insane jumps when i am super relaxed, like 5-10inches more than normal jump due to being unnaturally calm for no cause
5-10 inches???
I've had that with ~2-3 inches but a 10 inch increase out of the blue from being relaxed.
I'm not attcking you BMully, everyone is different and i just felt like posting the pic
i don't lie, i got super relaxed in a game and almost dunked with 2 hands, head was heigh as hell, this was 8th grade
Yes yes. And I won Mr Olympia. It was just a fluke. Im back to fat now again.
that is a physical change, not possible to do just like that..in times of extreme pressure or extreme relaxation, people can get super human abilities..that is how i grabbed rim as 13year old who could only normally get half way up, this one jump i got rim, then it took a while before i got it legit everytime...the cns is responsible for strength and power, we develope it to allow more, but it is always capable of that power
ya bmully is definitely right about a substantial performance increase, verkhoshansky referred to it as the 'innate (protected) reserves'.. in which access to that strength/force output is restricted, but through years of proper/aggressive training, athletes can keep improving how much they can tap into it at their own will.. i mean, i remember i was jumping shitty say 5 months ago, then that cop pulls me over, and i jumped like 3" higher after alot of fatigue, that wasn't even life or death, but that small adrenaline response/heightened cns arousal lead to some gains..
level-7 = PR city.
True. But claiming a 10" sudden increase is idiotic. Thats like when Rip claimed that crazy crazy sprint time because he saw a spider or something like that. Actually I dont remember if it was Rip, but someone did claim to run a crazy time, faster than world record speed.
btw yes, that was rip that ran a WR after having a spider on him
Hehe. I thought I remembered it.
Yes, athletic improvement can increase during certain circumstances we all know (Lev 7 MANG). Yes 10 inch vert increase suddenly is about as likely a sudden 100lbs improvement in the bench. And yes this is a long quote, quote, quote, quote, quote. And we all know that rip pr'd becuase that spider was a super duper mega jumping spider, and when in landed on rip, some of the exlposive and elastic qualities of its legs were temporarily fused with rip's Bi-legged frame.
show me the video of ripp doing a wr in 100m after a spider jumped on him
No vid. Only story.
correction, "No vid. Only true story."
Can I quote again? Looks like fun.
Was it fun?
It definitely was, it's like the LEVEL-7 quote training.
This thread is epic. I only pr when running after the bus
I PR when on massive amounts of caffeine & when my legs feel light.
I tend to jump best when a smoking hot bitch will give me something as a result of great dunking ability.
I know, but doesn't that apply to anybody that's heterosexual?
i jump REALLY good when hot chix are around.. i say to myself, "land this dunk and they will leave their pathetic boyfriends for me".
Why would you want a girl that has pathetic boyfriends? Or is this the kind of girl that looks the best?
well, their boyfriends might not actually be pathetic, that's just my perception of them because the sexy female is not with me. They are probably very successful, nice, charitable, respectful human beings, what do i kno.
I doubt they are. From what I know about women, which is very little, they all like guys who beat them and love other women, so these women can cry and think about how great it would be if the guys wouldn't do all these things.
possibly, but that illustrates our differing views, you, the pessimist, me, the optimist.
So you're optimistic about your chances toa woman?
17 DOLLARS !!!
( only www.verydemotivational.com followers will get this joke but it's 1000% relevant! )
4559
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: October 02, 2010, 08:06:07 am »THE RATIO TECHNIQUE BIG EXPERIMENT:
BLUE = current
RED = pending
GREEN = done
2 October 2010
PHASE 1 - Cycle 2 - Hypertrophy Workout 3
Bodyweight@session : ~195
Injuries/aches : right hip bugging
Soreness : none
SQUATS :
1x6@187 , ( +22 lbs )
1x6@209 , ( +22 lbs )
1x6@231 , ( +22 lbs )
1x6@253 , ( +22 lbs )
187 sub-parallel , 209 barely parallel , 231 & 253 half-squats
BSS:
1x8@176
1x8@198
1x8@220 , ( tie last week's PR )
LEG CURLS:
1x8@99 , ( +11 lbs )
1x8@110 , ( +11 lbs )
1x8@121 , ( +11 lbs )
1x8@132 , ( +11 lbs )
SINGLE LEG STANDING CALVE RAISES:
1x12@88 , ( +22 lbs )
1x12@110, ( +22 lbs )
1x10@132 , ( +22 lbs )
Really impressed with this workout, had to do it Saturday morning, just 3 hours after waking up, low carb intake yesterday.
4560
Article & Video Discussion / Re: cushing 60" what do u think? good? vert estimates
« on: September 29, 2010, 02:06:52 pm »
Awesome link , some insane athletes in this combine.
NFL is da shit!!!
NFL is da shit!!!