Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - FP

Pages: 1 ... 31 32 [33] 34 35 ... 58
481
Progress Journals & Experimental Routines / Re: FP's log
« on: July 19, 2017, 11:14:38 pm »
7/19
DC all day. Really bailing on these isometrics........

7/20

warmup
15Y sprint focused on start: 5x3 (felt pretty strong, first step feels a little inefficient)
50Y sprint working up to top speed: 2,2,1 (breathing needs work, mechanics aren't pretty either)

+4 hours

First frisbee practice in a while. Played kind of bad, but about at the level I was expecting. Anaerobic fitness is the biggest limiting factor. Throws also need hella work, and movement quality. Didn't get a chance to roof anyone but laid out 4 times, brace holding knee together. Biggest strength was positive attitude and sociability. Confident, despite playing not great.

Good news is BRACE WORKS PERFECTLY. Kind of rubbed the skin around my hamstring insertion raw and still yet to test it out on SLRVJ, but I CAN PLAY. YES.

Groin issue flaring up again, will see what the PT thinks about it. Not too surprised or terribly worried, it disappeared last time I was at peak performance for frisbee.

Tourney this weekend... Unsure if I should play. Might be better to ease into it, especially seeing the injuries on the board lately.

482
Progress Journals & Experimental Routines / Re: FP's log
« on: July 19, 2017, 10:56:52 pm »
Hey check out this post adarq

http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-1.html/

I've found his series to be very helpful for learning about aerobic training, pretty much my template for aerobic workouts. In the last part of the series he says something really similar to what you just said, 30-45 mins light aerobics for athletes when in-season or strength phase. I'll give the preworkout aerobics a try, keeping intensity lower

What concerned me in particular is some of this information about how aerobic training can interfere with protein synthesis

Quote
However, one of the primary effectors of adaptation is something called AMPk (which stands for adenosine monophosphate kinase).  Now, I wrote an article about AMPk: The Master Metabolic Regulator several years ago and, since that time, research has simply continued to mount on the topic.  For the details you can read the article, I’ll simply recap below.
In essence, AMPk is a cellular energy sensor, it reacts to changes in the energy state of the muscle cell and this has a number of effects.  For example, when AMPk is activated, the muscle will burn more fat for fuel, it will take up glucose from the blood stream, it will become more insulin sensitive.  It’s worth mentioning that AMPk activation also inhibits protein synthesis by inhibiting another molecular sensor called mTOR.   This explains a whole bunch of other things (such as why doing a lot of endurance training after you lift is a bad idea) which I’m not going to get into in this article.
Relevant to this article, AMPk activation is a big part of what stimulates mitochondrial biogenesis (that is, the creation of new mitochondria).  If you remember hearing about the couch potato rat that was turned into a marathon running rat, that was done by over-expressing AMPk in the skeletal muscle.

Do you think intense aerobic and anaerobic training could work against each other so neither one is receiving optimal benefit? Joint impact is something I would worry about mixing those two. Maybe doing the intense aerobics on elliptical? I think swimming wold also be a good option but I am just not skilled enough swimmer to get a controlled 30-45 min workout. I've heard rowing can surprisingly be pretty hard on the joints too.

The bodybuilding: I agree with you 100% I think lower bodybuilding can be very useful. I learned from Verk that while slow-twitch muscle can't make a literal conversion to fast-twitch, it can begin to act more like fast-twitch if you follow hypertrophy-->RFD. So might as well get swole and then make your fibers functional for athletics.

On that particular day though, I was just doing upper body brolifting which I was disappointed in.

483
Progress Journals & Experimental Routines / Re: FP's log
« on: July 17, 2017, 06:29:28 pm »
7/17 technique work +bb volume

SS:
-Hang power cleans: 135 x ~30 (technique work)
-Push Press: 135 x5,5 155 x3F

SS:
-Hang power cleans: 135 x ~30 (mixed in some power position cleans and cleans from rack)
-Pullups: 7,7,8,7 (easier w/ crossed legs)


60-90s rests for stuff below:

Decline situps:
BW x 25,15,12,15+3

Behind the head OHP partial ROM:
85 x8
95 x8,8,7,6

SS:
-ab wheel: 8,8,7,7
-reverse ab wheel: 6,4,4,5

Lat Pulldowns: 60 4x8

SS:
-crunches 4x25
-russian twists 4x25s

Had an isometric workout planned tonight but gonna bail so I can test run the brace tomorrow. Kinda tired too. Feel kind of like a sellout doing bodybuilding, it's not going to carryover to sport at all. Maybe just stick to upper strength maintenance and do some bb work for back+hip flexors. 

484
Progress Journals & Experimental Routines / Re: FP's log
« on: July 16, 2017, 05:11:46 pm »
7/16
hams, glutes, back still sore from a few days ago, so I went for an easier RFD day. Hopefully will be good to bust out some volume tomorrow

Paused half squat:
275 2x7
295 3x7
275 x7

Half squat:
315 x7
345 x7
315 3x7

SS:
-Jump squats 135 x5,5, 3+2, 3+1
-DJ, 26" box: 3,2,2 (DJ's off 26" are almost the same height as off 18"! This is a good sign)

Med Ball throws: 12lb x 8

DLRVJ x a few (34"ish? bouncy but inefficient)

SS:
-Hack squat calf raises: 230 4x15
-Calf hops: 4x12

485
Progress Journals & Experimental Routines / Re: I still have chance at 40 SVJ?
« on: July 16, 2017, 04:51:38 pm »
Quote from: fast does lie on July 16, 2017, 04:00:26 pm
Question: Will incorporating the oly snatch or oly cleans be an even more efficient workout than FS/BS for gaining vertical/speed?

Don't drop the squat in favor of oly lifts, obviously. I think they can be helpful if you're willing to put in the time to learn the movement really well. I'm still struggling with the clean even though I've been doing it for a while because of my imbalances and movement dysfunctions. Also because I rushed in to try to do high weight and now it's hard to unlearn a bad movement pattern.

Overall though, i think if your goal is training for vertical oly lifts don't give you good bang for buck. I think you would probably be better off doing stuff like high pulls, jump squats, med ball throws and plyos once you transition from lifting for strength to lifting for power.

486
Progress Journals & Experimental Routines / Re: FP's log
« on: July 14, 2017, 09:50:07 pm »
NY trip was good. Spent about 18 total hours in museums. Went on 1 aerobic run, about 40 min

7/14

15 lb med ball throws x10
DL bounds 40Y x 4, 3, 3
Skater hops x 9,9,13, 4+6+2 (losing balance on last set)

Sumo DL:
335 x 5
355 3x5 (form not great, back bending a decent bit)

Stiff leg DL 5" rack pull (~90s rests):
135 x8,8 115 x13,12,8

BP:
165x4
175 3x5

SS:
-BSS: 45's 4x8 ea. leg
-Hip Thrust: 225 12,10,10,12

Flys (60s rests):
25's 4x8

EDIT: super exciting news, insurance full covered the cost for a brace, I will be picking it up on monday. FUCKING AMPED to hopefully start playing and running some real sprints. Maybe even doing some natural GHR's?
https://www.betterbraces.com/donjoy-armor-knee-brace-with-fourcepoint-hinge

487
Progress Journals & Experimental Routines / Re: FP's log
« on: July 10, 2017, 11:45:50 pm »
Triphasic Training calls for an isometric focus block after an eccentric focus block (which I just finished) but I don't have a whole lot of time so I'm going to be mixing it in with lots of plyos and RFD work.

Some useful information from Supertraining and Triphasic Training about isometrics:

-In order to carry over to other movements, the joint angle you are training isometrically has to be within 5 degrees of the joint angle of the movement you want to improve.

-Not recommended close to important competition: might decrease coordination and speed in the short term

-Excellent for absolute strength - if a certain stage of a movement requires a maximal contraction isometric training is great for improving that stage. It improves rate coding, allowing you to generate consistently high levels of tension, rather than intermittent bursts.

-There are several types of isometrics:

--Resisted load: like a paused squat or paused bench - it is recommended that the eccentric and concentric portions of this movement be as fast as possible. Drop like a brick, come to a dead stop (not a gradual slowdown) and explode back up. Good to start workouts with this to recruit more MU's for the rest of the workout. Not very CNS taxing, especially if done as RFD work.

--Immovable Resistance Isos: these are like wall pushes. These are very CNS intensive, equivalent to Max effort work. Very time efficient, should take no more than 10 mins. Good for building strength without size. There are 2 subcategories:
---Absolute iso: Gradually build up to max contraction and try to maintain it. The whole contraction should be no longer than 8s w/ 10s-30s rests between reps. This is what you would use to improve a slow max effort lift.
---Explosive iso: You are trying to achieve a powerful (70-80%) contraction as fast as possible. This is what you would use for training for dynamic movements.

488
Progress Journals & Experimental Routines / Re: FP's log
« on: July 10, 2017, 10:57:43 pm »
7/10
BW:193

Squat: up to a 385 x 1F, x1  :personal-record:

SS:
-RFD squat: 335 x2,2, 315 x 3
-18" Depth jumps x 2,2

SS:
-Jump squat: 135 3x5
-18" Depth jumps x 4, 2

Pause RFD Squat (1:2:1):
135 x5
205 x5
235 2x5
225 2x5

Sumo DL: up to 315x5

rest of workout: started experiencing pretty bad pains in low abdominals/bladder, hopefully nothing too bad. It's gone now

+8 hours

30 min aerobic run

Notes:
So 345x2, 365 went up easy so I figured I should go for the 385. The first 385 single I set the pins too high and bumped the bar on them when I got to the hole which messed me up a bit. The second 385.. wasn't pretty. My last PR 375 the form felt perfect, this one I shifted my weight to my stronger right leg, it wasn't ATG and it was a grinder.

489
Progress Journals & Experimental Routines / Re: FP's log
« on: July 09, 2017, 09:43:45 pm »
Back from NC where I spent a week on the beach with visiting family from the Czech Republic. It was kind of chill and still mildly productive, most of the productivity was art stuff though. Leaving for NY on Tuesday for 3 days.

Workout count:
1x 30 min aerobic run
2x starts+intervals in the sand ~25 mins
1x upper+core BW workout ~25 mins
2x 30, 45 mins throwing frisbees into the wind to myself on the beach: both of these were pretty much interval workouts cause I had to chase the disc down, throws looked ok, catches SUCKED ASS
1x very low volume gym session, squat+bench ~30 mins
1x about 45 mins pool stuff, mostly jumps and wall pushoffs

BW: record 198, starting cut next week

Will get in a gym session tomorrow and maybe tues, see how much strength I've lost

Oh yeah and i got coaching on my power clean and learned the jerk the day before I left. Pretty much I was already aware of most of the stuff I was doing wrong, it's just gonna take a while to make fixing it a habit

490
Progress Journals & Experimental Routines / Re: I still have chance at 40 SVJ?
« on: July 01, 2017, 03:24:12 pm »
Quote from: fast does lie on July 01, 2017, 09:40:49 am
Quote from: Final Phenom on June 30, 2017, 12:57:35 am
Quote from: Kingfish on June 29, 2017, 11:35:33 pm
Quote from: Final Phenom on June 29, 2017, 10:57:30 pm
Any reason why you don't deadlift? Imo you could benefit from additional P-chain work, esp a big compound movement.

Squatting heavy is good but I believe from your video of 315 (the amount your knees go over your toes) and your front squat:back squat ratio you are quad dominant, maybe even very quad dominant. This sets you up for injury if you play sports and I don't believe you can get to a 40" SVJ without a good quad:p-chain balance.

deadlifting very heavy weights is almost always counter productive to explosiveness. quads+glutes are the prime movers of quick sporting movements.

i am not against p-chain work. i do volumes of GHR raises.

go to a track meet. the fastest and most explosive athleltes are all quadzillas.

I'm talking about deadlifting heavy as GPP work, you might have a point with dropping dropping heavy once you get closer to peaking for whatever. Any heavy lift can be counterproductive to explosiveness if you don't focus on RFD. Although.. I don't see why you think the deadlift is any worse than the squat, uses hams way more and glutes just as much. I think the hams are equally important for sporting movements, probably much more important than the other two for top-end speed.

I think if you're quad dominant like I am and I believe fast does lie is it's easy to just rely on your quads to do the lions share of the work in your squat and your p-chain can lag behind. GHR is great. But I don't think doing 3 sets of hyperextensions is sufficient p-chain assistance and it doesn't train max strength for the p-chain like a heavy DL would. Also you'll notice that in his 315 squat video he flew out of the initial quad-dominant portion in the hole and then failed the lift halfway up where the glutes are supposed to be the main driver.

Plenty of excellent SVJ's on youtube that look more like a DL than a squat

Regarding RFD, for now I plan on being able to squat and lift as heavy as I possibly can while I lose the fat.  When I hit sub 17% BF I will begin some sprints and/or some passive bball games.  When I go below 12% BF I will start to go into more competitive bball games as plyo.  And when I hit sub 9% BF I will start to do plyo's like depth jumps etc etc.

Does this sound ok?

Just as long as you progress into the sprints really gradually. I would throw in at least some RFD lifts at some point.

When I was reading Triphasic Training the author believes that you shouldn't do any slow reps even if you're in your strength phase training at 95% intensity. If your reps get slow then you drop the amount per set but try to avoid having any slow reps at all. The reasoning goes something like if your reps are getting slow your fast-twitch muscle pool is tapped out and you begin to increasingly rely on slow-twitch for the sets after.

I don't know if I agree with that, you definitely lose a lot of the hypertrophy you would get from doing higher volume slow reps but the book is becoming something of a staple for athlete training and several coaches I respect a lot seem to follow it closely.

491
Progress Journals & Experimental Routines / Re: FP's log
« on: June 30, 2017, 08:50:01 pm »
So I've got exactly 10 weeks to this important tourney. My PCL is still very unstable, hoping insurance is gonna cover a super nice brace which will hopefully be a game changer. I'm gonna take the faithful route and plan to peak for this tourney.

The downside.. I've only got a week or so left to focus on strength. Doesn't look like that 405 squat is happening this summer. Generous 385-395 depending on how much lifting I'll be able to get in on vacation. Cancelled my gym membership for August, all my maintenance lifting will be from my home setup

6/30
hella glute doms 100 100 100

RFD squat (just above parallel for most): 275 10x3
SS w/ a few 18" depth jumps

HPC: 6 sets up to 205x3, bruised above knee had to stop

SS:
-Rows: 140 3x8
-Reverse Ab wheel: 3x8
-Ab wheel: 3x10

Decline situps:
hands x 10
10lbs x6 + 2
20lbs x1F, 2 + 10lbs x2 + hands x2
10lbs x7 + hands x2 + BW x2

Pullups: 5,8,8,6

Gonna go for a big squat PR before heading off to vacation on Sunday.

492
Progress Journals & Experimental Routines / Re: I still have chance at 40 SVJ?
« on: June 30, 2017, 12:57:35 am »
Quote from: Kingfish on June 29, 2017, 11:35:33 pm
Quote from: Final Phenom on June 29, 2017, 10:57:30 pm
Any reason why you don't deadlift? Imo you could benefit from additional P-chain work, esp a big compound movement.

Squatting heavy is good but I believe from your video of 315 (the amount your knees go over your toes) and your front squat:back squat ratio you are quad dominant, maybe even very quad dominant. This sets you up for injury if you play sports and I don't believe you can get to a 40" SVJ without a good quad:p-chain balance.

deadlifting very heavy weights is almost always counter productive to explosiveness. quads+glutes are the prime movers of quick sporting movements.

i am not against p-chain work. i do volumes of GHR raises.

go to a track meet. the fastest and most explosive athleltes are all quadzillas.

I'm talking about deadlifting heavy as GPP work, you might have a point with dropping dropping heavy once you get closer to peaking for whatever. Any heavy lift can be counterproductive to explosiveness if you don't focus on RFD. Although.. I don't see why you think the deadlift is any worse than the squat, uses hams way more and glutes just as much. I think the hams are equally important for sporting movements, probably much more important than the other two for top-end speed.

I think if you're quad dominant like I am and I believe fast does lie is it's easy to just rely on your quads to do the lions share of the work in your squat and your p-chain can lag behind. GHR is great. But I don't think doing 3 sets of hyperextensions is sufficient p-chain assistance and it doesn't train max strength for the p-chain like a heavy DL would. Also you'll notice that in his 315 squat video he flew out of the initial quad-dominant portion in the hole and then failed the lift halfway up where the glutes are supposed to be the main driver.

Plenty of excellent SVJ's on youtube that look more like a DL than a squat

493
Progress Journals & Experimental Routines / Re: I still have chance at 40 SVJ?
« on: June 29, 2017, 10:57:30 pm »
Any reason why you don't deadlift? Imo you could benefit from additional P-chain work, esp a big compound movement.

Squatting heavy is good but I believe from your video of 315 (the amount your knees go over your toes) and your front squat:back squat ratio you are quad dominant, maybe even very quad dominant. This sets you up for injury if you play sports and I don't believe you can get to a 40" SVJ without a good quad:p-chain balance.

494
Progress Journals & Experimental Routines / Re: FP's log
« on: June 29, 2017, 06:44:50 pm »
Thanks adarq! I know you know all about that MEBM finisher ;) You should get back into some hard endurance runs, I thought you had a really good thing going. I want to get in some solid aerobic workouts but am following linear periodization for the next 2 months leading up to a tourney: strength -> power -> anaerobic endurance+skill work. Where do you think would be the best place to try to squeeze in aerobic work where it would take away the least from the main quality I'm trying to develop? I'm thinking bout just skipping it this cycle and just hitting it hard before my strength phase once I start my next cycle.

6/27
30 mins sprint mechanics drills

6/28
30 mins foam rolling

6/29

Squat:
315 x3
335 4x3

Sumo DL:
365 x3
355 3x3

RDL:
275 2x8, 7F

SL Hack squat partials (short rests):
185 3x20, 2x25 ea. leg

SS (short rests):
-Hip Thrust: 225 2x12,11
-BSS:
--R: 45's x 5+1, 6+1, 10
--L:45's x 10, 10, 7+1F

Vicious workout. Doing high intensity squats+DL's consecutively is killer. By the time I got to the last superset I felt awful and had to talk myself through every set so I wouldn't puss out.

495
MOVIES & ENTERTAINMENT & SHeeT! / Re: Why don't we have a misc movie thread?
« on: June 27, 2017, 12:14:03 am »
Quote from: Coges on June 26, 2017, 11:33:11 pm
Watched John Wick: Chapter 2 the other night-

http://www.imdb.com/title/tt4425200/?ref_=nv_sr_1

Not as good as the first. More forced, bad dialogue, even worse Ruby Rose character (thank god she's mute). Action is second to none though. Just great fight choreo altogether.

Also, saw King Arthur with my son a couple of weeks back-

http://www.imdb.com/title/tt1972591/?ref_=nv_sr_1

Seriously loved this and don't know why it hasn't been met with more love elsewhere. Having a story like this told by Guy Ritchie in classic snatch/lock stock style is great. I really hope the rest of films get the green light. Also, if you haven't heard it get onto the podcast Ritchie did with Rogan. I mean, I know Guy is a smart uh...guy, but he's next level when it comes to some of his history and archetypes and stuff. Well worth the investment.

Yeah I saw King Arthur too. As much as I love Guy Ritchie and lock stock+snatch are both phenomenal movies King Arthur was kinda average at best. His style just feels kind of forced for this particular movie. I thought the CGI was hella good and I loved it from a designers perspective but goddamn with that kind of budget you better make a damn masterpiece and the generic storyline and not a whole lot of depth to the characters is pretty boring imo. They were gonna make it into a trilogy???! jesus.

Will have to check out that podcast though  ;D

Pages: 1 ... 31 32 [33] 34 35 ... 58