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Messages - steven-miller

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466
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 09, 2010, 09:22:03 pm »
You are a milk monster! Before SS i hated milk, now I can at least stand it. I envy you that you enjoy it so much since it is a fantastic source of protein!

467
Volleyball / Re: Mireya Luis - female volleyball player great vertical jump
« on: July 07, 2010, 06:46:29 pm »
Really cool, the last video was new to me! Luis is the most impressive female hitter I have ever seen. Well, to be honest there are not that many impressive female hitters. But she is one of them for sure. The Leonal Marhall of womens volleyball. It's also interesting that both are from Cuba.

468
Performance Training Blog / Re: Paused Lifts For Strength Gain - Improving bench, squat, & pullups
« on: July 06, 2010, 11:01:40 am »
Good stuff! I guess the paused reps really strengthen the sticking point and thus can help to bust plateaus. Another option would be to begin and initiate the movement at the sticking point. For example if a trainee has problems with the parallel position in a squat he would set the pins low at that position, get under the bar and try to push up from that weak position. For squats this method might be better than the paused reps since breathing with a heavy load on the back is probably not the best thing to do.
But I can really imagine this method to be very effective for the bench press and press, especially in combination with what Lance said about using the rebound after the pause.

469
Performance Training Blog / Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
« on: June 29, 2010, 03:50:38 pm »
This is one hell of a great thread! Thanks ardaqui for the collecting and sharing the wisdom and knowledge of Mr. Verkoshansy!

470
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: June 19, 2010, 06:47:22 pm »
Quote from: LBSS on June 19, 2010, 06:30:54 pm
Quote from: steven-miller on June 19, 2010, 05:33:29 pm
Stir fry is looking good, did you like it? I would love to contribute some pics to this thread but my girlfriend is currently abroad and took the camera with her...

How is paleo diet so far? I am thinking about moving in that direction eating wise but I actually don't know if I have the cooking skills under my belt to actually like it  ;D

Please, no paleo. It's just really dumb. Really dumb. Nothing wrong with low-carb in some contexts but "going paleo" doesn't make any sense.

Why not? I mean, it's not that I am going to go hardcore and not eat cheese and stuff since I think cheese is awesome food  ;D. But I like the idea to especially cut down on processed food, get in lots of vegetables, meat, eggs and all that good stuff :-). Not a good idea? Now if I think about it, pizza is pretty awesome, lol...

471
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: June 19, 2010, 05:33:29 pm »
Stir fry is looking good, did you like it? I would love to contribute some pics to this thread but my girlfriend is currently abroad and took the camera with her...

How is paleo diet so far? I am thinking about moving in that direction eating wise but I actually don't know if I have the cooking skills under my belt to actually like it  ;D

472
Introduce Yourself / Re: just joined!
« on: June 08, 2010, 04:19:21 pm »
Welcome Thorton!

Some good stuff in that vid: http://www.youtube.com/user/SCF24#p/u/1/nvAepHsm1D8

How are you able to dunk on 10 feet with "only" a 34-35" RVJ? That's pretty sick since I couldn't last time I tried with a 36" RVJ and I am around your height with 5'10. What is your reach?

Anyway, very good work on those dunks regardless of the numbers!

473
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 04, 2010, 06:37:13 pm »
Man, Adam is getting up really well too! Nice jump picture with the head-to-net from you, too!

474
Performance Training Blog / Re: Stopwatch Double Click
« on: May 30, 2010, 06:18:32 pm »
Nice post ardaqui and very creative method!

475
Performance Training Blog / Re: Maximum Strength Effort Method
« on: May 26, 2010, 03:43:08 pm »
That's nice! :) I am looking forward to doing that!

476
Performance Training Blog / Re: Maximum Strength Effort Method
« on: May 26, 2010, 03:39:06 am »
10 days apart because my original plan was to do this:

Code: [Select]
day
1   MSEM + power
2   rest
3   rest
4   VJ test + power/plyos
5   rest
6   power
7   rest
8   strength
9   rest
10  rest
MSEM on day 1 would serve as STIM here for the VJ test session on day 4. On that day I would incorporate some higher intensity plyos, too (relative to my ability of course). Day 6 will be another power training day, mainly some olympic lifting variants. Day 8 would be more conventional strength training, some 5s or 3s or something along those lines for strength maintenance.

477
Performance Training Blog / Re: Maximum Strength Effort Method
« on: May 25, 2010, 07:52:22 am »
Quote from: adarqui on May 24, 2010, 10:02:06 pm

well I just don't think you should try and PR your MAX 1RM *every* MSEM session, but that's because I like to rotate things and PR in other aspects like volume etc, for example:

session 1: MSEM var 1: 2 x 2 with 95%
session 2: MSEM var 1: 2 x 3 with 95%
session 3: MSEM var 2: ... obtain PR
session 4: MSEM var 1: 2 x 2 with 95% (of new PR)
session 5: MSEM var 1: 2 x 3 with 95% (of new PR)
session 6: MSEM var 2: ....

so you see there, that's how I like to rotate through, trying to "PR" added volume and then PR max strength 1RM.

hope that clarifies what I meant, cya!

This looks like a clever approach. Will it work however if I only have one MSEM session every 10 days? I am not even sure if my gains in the VJ will last 60 days after my strength block, I would think they don't but I don't have any experience with that situation...

478
Performance Training Blog / Re: Maximum Strength Effort Method
« on: May 24, 2010, 09:55:42 pm »
Hey adarqui,

thanks for your thoughts again. I will let the information sink in a bit but thanks to you I already have a general idea about how the next block will have to be designed.

One question came up regarding this:

Quote from: adarqui on May 24, 2010, 09:31:35 pm

ya it definitely would be, but i would use it much less than variant 1, for sure.. maybe in a 4:1 ratio of variant-1 to variant-2, for example.


Why do you think that the variant I posted needs to be done in a less frequent manner? The only difference I see is the fourth set with a heavy single. Do you think that this would have such a dramatic effect on fatigue?

479
Performance Training Blog / Re: Maximum Strength Effort Method
« on: May 24, 2010, 08:27:32 am »
Would that be a reasonable variant to do? I think it is close to Verkoshansky's recommendations for variant 1, but with a regular PR attempt.

Squat

Set 1: 2 paused reps at 90%1rm
Set 2: 2 paused reps at 90-95%1rm
Set 3: 2 paused reps at 95%1rm
Set 4: 1 repetition; PR attempt

1rm would be determined by the weight done during the 4th set of the last MSEM session (but only if the lift was successful).

Also in a session like that, should additional lifts be added if one would be in a power block? I would have thought that power snatches might work well after the squats and for most lifters they won't add much fatigue due to the relatively low weights. Then maybe one upperbody lift for maintenance and that's it.

Thanks for your thoughts!

480
Performance Training Blog / Re: Maximum Strength Effort Method
« on: May 23, 2010, 08:15:37 am »
Variant 2 from Verkoshansky is pretty interesting since it involves regular PR testing and allows to monitor strength increases pretty well for an intermediate lifter. However what puzzles me is that you are supposed to do 2-3 reps at 100%1rm, albeit with ~15s-60s rest in between. I would still think that this would kill me and I suppose that I would fail the second rep. Do I misinterpret the recommendations? Is 100% meant as 100% of a 2rm or 3rm?


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