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Makin those dunks look easy!

But seriously that league...  You can literally foul every play then... Makes no sense why someone would start a league with those rules.  I have played in the smallest of smallest rec leagues and we implemented normal rules.  Doesn't take much to implement proper fouls (shots and foul outs)

Anyways, the pro-am sounds like a great opportunity

Congrats, but I'm mostly boggled by the number of reps and that you PR'd so late. That's amazing.

Probably the first few sets were not fully primed.  A lot of times when I do max effort jump sessions, I hit my best jumps about ~30 jumps in.  All 30 before that are max effort, but you're body really starts getting going as you keep doing the jumps over and over.

This is of course if you have good enough work capacity

Also Final Phenom,

Ahh I see, I'm assuming you do your plyo day on the football field or something.  I thought you were throwing 10lb plates around in the gym LOL

Let me get this straight.... You ate 11 bananas in 1 day? 1100 calories from bananas in 1 day? ~250g carbs from bananas in 1 day?

Quote from: Merrick on January 10, 2016, 05:22:47 pm

I would also suggest the SL-RDL volume be much greater than the squat volume.  Why are you doing them paused though?

I thought taking out the stretch reflex would be better for max strength. Also, I did them with no pause today and my grip was fried since I was doing double the volume of a regular rdl because I had to do it for 2 legs, plus occasionally losing my balance and having to reset made it so I was holding on to the weight much longer.

Paused can help with explosive strength but it doesnt necessarily improve max strength more otherwise everyone would be doing paused everything.

Yeah i dont like the idea of sl rdl as ur main lift. If u did, you should use heavy dumbbells and use one hand to hold onto something for balance. You cant let non important factors such as grip and balance get in the way of maximally inducing strength gains. I would either go with the db sl rdl holding onto something for balance or just use anothet exercise like reg rdl or reverse hyper.

If Oly Lifting is not the goal and pure athletic performance for sport carryover is the goal, go for hang power cleans.  If you're technique is not 100% great, you can even just do clean pulls.  The benefit of the catch is great for sports obviously, but if you're already getting reactive work with bounds and DJ's and you're technique is not that great in the clean, then no point in sacrificing you're primary goal (hip power) by letting technique get in the way.  A regular clean pull trains the hip concentric power aspect 100% and is pretty hard to screw up. 

You don't wanna be like the people who don't reach full hip extension to try and duck under the bar and catch really fast.  If you have great technique then ignore everything I said.

Lol, for what it's worth, in my n=1, the EC stack was one hell of an experience.

Basically, I just wanted to try it to see how it feels.  I took it pre-workout.  I got so amped up I PR'ed my vertical by like ~2", PR'd my squat by 10 lbs, did a whole jump session + plyo + lifting routine that ended up being 3 hours long and left the gym feeling perfectly fine and ready to kill it some more.  I rested 72 hours and repeated the workout but didn't work as well the 2nd time, but managed the same PR jump. 

After that workout, my CNS was so trashed, I couldn't have a productive workout in like 10 days. I swear I came back 72 hours after that 2nd workout and I couldn't squat even ~65% of my 1RM.  It took me a week to get back to baseline, where the long time off did more harm than good.  I threw away my bronkaid after that.

Wow sucks...

That's what I hate most about pick up games.  The chances of those stuff happening increase as the level of skill of the pick up games go down lol.  You gotta only play with solid level players.  The worst are the HUSTLE TIL I DIE football or soccer players who play pick up basketball for fun