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Messages - PointerRyan

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76
Strength, Power, Reactivity, & Speed Discussion / Re: Time when i should deload?
« on: March 30, 2012, 09:55:36 pm »
Ah so 50 to 75ground contacts. So i'm guessing if i do two leg plyos it wont help my 1leg jump would it? But if i would to do 1leg plyos it can help my two leg jump thats what you said yeah?if thats the case i might as well work on 1leg plyos while doing squats and lunges yeah? So if thats the case what kinda routine for plyos can i use? 1leg bounding? Some other exercise you can recommend? Also i honestly hate single leg strength work, but i concluded what i hate helps me, so should i continue doing ?

77
Strength, Power, Reactivity, & Speed Discussion / Re: Time when i should deload?
« on: March 29, 2012, 08:09:33 pm »
I see so the 50reps thing twice a week is fine? Lets say for another two times in the week i just jump a lot during basketball? And so 1leg is technique, so if i would to do squats, lunges, and do 1leg plyos, would my two leg jumping go up too since in 1leg plyos train your reactivity too, and some explosiveness?

78
Strength, Power, Reactivity, & Speed Discussion / Soreness in inner thighs after squats
« on: March 27, 2012, 09:18:52 pm »
Hey quick one as title says anybody feel soreness in inner thighs, abductor if not mistaken from squats?i feel sore ness in glute and quad too but abductor will be pretty sore too, not mild.  Is that normal?I do lunges too but i doubt it contributes much to the soreness in abductor. Anybody here who is doing or has done a routine consisting of squats and unilateral work like lunges and feel sore in abductors?  Thanks

79
Strength, Power, Reactivity, & Speed Discussion / Re: Time when i should deload?
« on: March 27, 2012, 08:54:17 pm »
Ah i see. How much total reps could i aim for tuck jump? And actually was thinking of double leg bounds for height, maybe call it a squat jump? I'm sure that can be done stationary right? And yeah i used to do alternating deep lunges jump long time ago for a short while. Well i'm actually working on two leg jump though. I'm thinking of starting a little on one leg jump , probably a drill, so that by the time i'm done with two legs, i wont be starting from 0in terms of 1leg. Besides i'm doing unilateral work too after squats, try to make it a main lift. Well so about your experience i'm guessing if i do what i'm doing two legs jump can go up but definitely no no for single leg since it requires more plyos work on it? Btw sorry but can you define peaking? Its when you have important events coming up that requires your best yeah? Was it? And yeah i'm not that comfortable with 3's yet

80
Strength, Power, Reactivity, & Speed Discussion / Re: got spinal erectors?
« on: March 27, 2012, 04:22:30 am »
so what you mean? and dayum those lines in your back, crazy muscles. so thats how it looks like

81
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 27, 2012, 04:14:24 am »
ah so you lost 20lbs bodyweight and gained 40pounds in bodyweight yeah?

82
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 27, 2012, 02:07:06 am »
Quote from: Kingfish on November 18, 2010, 12:17:24 am
il start another online log since most of the jump peoples are here now.

Wed
Nov 17, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 2x4
- 365 +4+2 Paused

* BW at 192lbs. 405 lift at 8-8.5/10.
* 365 was surprisingly easier than i expected.. this was my first time with 365 paused reps. i got 4 good reps at set 1. stopped at rep 2 for 2nd back up set. back not as solid anymore.

For an introduction:
* all the warmup sets are paused reps up to 325x4. rests vary between 6-22mins. 24mins max if im really not feeling it yet.
* supplements include micronized creatine, musclemilk/syntha6 and vitamins (multipro32x). i can do with only creatine.
* 1-2mins of overall body dynamic stretch before the warmup sets. static stretch after workout after im not tired anymore. can hold until next day. no rush.
* contrast bath after a 30-40 rep heavy workout. 5mins hot/cold. until my legs are red-violet. some form rolling also if i feel like it.
* goal for now is repeatable 40" SVJ. a 405x6 2-4sets would be enough leg strength for that. hopefully. then back to shock plyometrics.
* workout pattern: 2-4 reps on top heavy set.. and 4-6 reps on back up paused sets (40lb less than top set).  legs get bigger with 6reps and caloric excess. top set used for potentiation, neural gains or something and just pure show of awesomeness. most of the gains happen with the back up sets. IMO.
* lack of multiple back up sets means im tired and not really planning on progressing.. just stabilizing/maintaining strength. a workout with sub 20 total work reps is a deload. i can dished out a 6x8sets on my strong days.
* jump workout includes jump rope drills - single/double leg, wave loaded jump squats 55/95lb, SVJs and 3-step VJ, some split squat jump/tuck jump/barrier jump..and shock plyometrics.

Workout Plans for 2010 (fatigue changes everything)
* sundays are easy speed work with squat deloads
- Sun  Nov 28    405x2                 365x4                         light plyos                BW to 193 (112510 BW at 192.5)
- Wed Dec 1      405 4x2-4           365 4x1-2                                                  405x5 1RM - 455,   2.36BW
- Sun  Dec 5      405x2                 365 6x1 or 4x1             light plyos
- Wed Dec 8      405 4x4-6           365 4x0-1                      
- Sun Dec 12     405x2                 365x6                         light plyos                BW to 193.5-194
- Wed Dec 15    405 4x6-8           365 4x0-
- Sun Dec 19     405x2                 365 skip                        skip plyos  
- Wed Dec 22    405 6x2              365 4x1                                                      405x7 1RM - 486,   2.5BW
- Sun Dec 26     405x2                 365x4                          (Increase shock plyometric intensity)
- Wed Dec 29    425x2-3              385x4

Actual Workout updated 121210
- Fell behind by a week. will attempt 405x4 2-4 sets on Tue Dec 14.

* If i get burned out with 405 4x8 and not get to 405x6, then $hit.. its happening next month then.
* If everything goes to plan.. then by 2011, il be maintaining strength with 425x2-4 (2.2BW load) and trim BW to 192, plan a good depth jump cycle, wave loaded jumps and more sprint work.
hmm does getting 40pounds to your squat really take a year and a half? I'm guessing when you're lifting at that level it gets that hard? Or maybe you had some injury? Man i dont feel like lifting alreay lol

83
Strength, Power, Reactivity, & Speed Discussion / Re: Time when i should deload?
« on: March 26, 2012, 08:38:13 pm »
Well i'll  reply a quick one since i'm on my phone will continue later. I did 3sets 5 max effort jump 20to 30second rest be tween reps and 2 minutes between sets. I then do mr tuck jumps about 8to 10reps 3 sets. Whats the different between mr tuck jump and normal tuck jump?is that enough volume? Should i add bounding?what variation and reps if so? Thanks  oh since i got time add a bit more. I never knew more than 2.5kg twice rep month could slow down jumping progress. Whats the cause of it? Ain't you getting stronger, and along with the jumps you increase the efficiency? I see lots who progress 2.5 kg rep week or some per workout. They're jumping 30plus inches. I'm guessing they're already fast enough that they can concentrate on strength?also what single leg plyos i can do? Probably something which doesnt require lots of space (weather friendly), something i can do indoor too  at homeif it rains. Also when wu say more jumping, so would you say i do low level plyos , basketball could probably be counted on no leg workout days? Thanks


MODIFIED:


Is depth jumps necessary? max effort jump, mr tuck jumps, and possibly bounding if you do suggest it, is that enough? maybe do them before leg workout, and an additional day of jumping, probably on wednesday,( legs might still be sore), just do tuck jmps and bounding or something? What you recommend btw? i do legs on mon and fri. so would juumping on mon , wed, fri be better or mon, thur and fri?


QWell i'm only 5ft6 no doubt i play guard haha. well its a square, or more like rectangle court. the corners are high school 3point. i'm not at the point where i can shoot them comfortably enough to move back further. strength issue is one thing.


EDIT AGAIN:

oh and i remember how you said , either you or the article, said abouit how one should focus on strength when they're already really fast, or they're beginners since beginners benefit from anything.

well wouldnt i  be considered beginner? i've officially starting wokring out properly since december, started at july last year but that was from my lower back injury and really weak. did high volume like 12/15-30rep ranges with al lsort of exewrcises. started squatting november, but went UK for two weeks, came back weak shit. so officially november 24th or around that time? its been about close to 5 months now would u say i stil lqualify as a beginner?

84
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 26, 2012, 03:51:39 am »
Quote from: vag on March 24, 2012, 08:43:41 am
2012 WINTER WORKOUTS COUNTER/REMINDER:

DB LUNGES MATRIX ( front-back ):
Bored+tired , skipped  :uhhhfacepalm:




lmao bored and tired. man i forxce myself everytime to just do the damn lunges.

85
Introduce Yourself / Re: greetings from malaysia
« on: March 25, 2012, 10:41:43 pm »
Wow what the you saw the future. Dam i've been on this site since 2010.thats quite long man

86
Strength, Power, Reactivity, & Speed Discussion / Re: Time when i should deload?
« on: March 25, 2012, 09:05:14 pm »
Oh  about feet and inches i use that too except for pounds since the weights here are in kilo. I'm estimating i shoot a lot around 15 feet and my range , in strength wise 19-20feet, 17 feet is my furthest comfortable range?

87
Strength, Power, Reactivity, & Speed Discussion / Re: Time when i should deload?
« on: March 25, 2012, 08:49:08 pm »
Man yeah that really explains it all. Especially the part that plyos, depth jumps in particular helped squat progression. And i'm guessing why 50kg in a year is alot as yes, i could get my squat up 2.5kg a week 3-4 times a month. It'd take close to 7months.heck 70kg could be reached. But in order to do that, chamber are i'll have too much cns and muscle fatigue that i cant do plyos freshly as often as i should? So thats why you say its hard. So if thats the case how much, and how fast should i progress?like 2.5kg twice a month?and since i'm playing basketball everyday, but on a court smaller than 3point, i doubt it can be considered a form of plyos, at most really low intensity since i do lots of shooting. So what adjustments should i do to my current routine?what to add? Remove? Cut down on some stuff in the gym?i'm guessing depth jumps before legs?

88
Strength, Power, Reactivity, & Speed Discussion / Re: Time when i should deload?
« on: March 24, 2012, 11:16:48 pm »
Ah i get it now lol. But the routine in. Doing is considered heavy right? Cause i wanna get my max up. And for squatting, well i always though since i'm weak, if i could just get my squats up, get myself a bigger engine, i can concentrate on that first since it requires lots of motivation for me when it comes to weights, then once i hit 150i do lots of plyo to contest the strength gains to jumping. Of course making sure i do them in a not stuck manner,as explosivelz as i can. What makes you say that i should do it like that? Does the strength gains not get converted? Lol btw i never write in my journal everytime but i do may effort jumping. I jump as high and jump up again as soon as i land to stimulate depth jumps in a small way. I do 16 of there before every leg workout. I wouldnt consider my evere basketball routine to be much jumping since i train more shooting and jumping of my may each shot isnt comfortable . So man advice and thoughts on the way i'm approaching it?honestly i'm weak tha s why i wanna get my squats up. I'd think It'd help with my shooting range too, right?  Oh yeah one more you said 6months to a year is considered short for the squats? A year seems long enough already. i'm guessing the amount of plyos i should be doing would affect my squat progress in the negative way?as in slowers down my squat progress? Doesnt plyos have a neural wake up property in it?

89
Strength, Power, Reactivity, & Speed Discussion / Re: Time when i should deload?
« on: March 24, 2012, 06:29:37 am »
Quote from: Raptor on March 23, 2012, 07:11:39 am
Quote from: Dreyth on March 22, 2012, 09:22:03 pm
Man I always screw my de-loads and end up losing strength.


 :'(

Yeah but you really need to ask yourself "am I really losing strength or am I actually losing movement efficiency "strength" in certain gym exercises".
what you mean by movement efficiency strength?
Quote from: Daballa100 on March 23, 2012, 05:36:50 pm
Quote from: PointerRyan on March 20, 2012, 04:36:52 am
haha man tried 8 but was fking hot. gonan aim 9 tonight did 7hours today .

so how often ya think i should plan  a deload? i'm doing 5rm and6/7RM for squats,  each once a week.

lmao dude, you scared me with the 6-7rm and 5rm lingo.  I thought you were doing a 6-7rm once a week and a 5rm once a week man.  I checked your journal and you usually do 4x6 and 5x5.  Next time just say your set x reps lol.

I know how you feel, it's getting awfully hot here in michigan, not used to the hot weather yet, I'm getting migraines from the sudden change.


Yeah with the deloading, I don't feel like I can tell you what to do, but I would still recommend that you plan your deloads ahead of time.  You don't have to deload often, but if you want to be organized with your training, you should when.  The Bodyrecomp article's main point was that most people don't overtrain ever, but deloading and taking some time off every now and then is important if you want to stay healthy and improve performance in the long run(which is what most are looking for).  Even in the planned overtraining article by Kellyb, there is a "rest phase" that is designed to get away from all the planned overtraining.


What vag said x2
ah lol well doesnt 5rm mean the same? I use the calculator and always do what the calculator say and progress. I'm from malaysia man crazy hot nowadays. Cant sleep without air-conditioner. Hmm i guess since i have basket ball competitions i'll take the chance to cut down. Just need 80kg times 6 for 2 sets , improved, but cut down volume by half on most exercise. And for the planned overtraining, what if the goal i set could be achieved in 6months to a year, and after that i just maintain? Three people who have been working out for years have told me so far tell me i can achieve 150kg squats in 6 months, most a year. Well i dont think thats long enough to be a long term performance right?i might as well not need deloading often, could even go up to 4 months without deloading like raptor

90
Strength, Power, Reactivity, & Speed Discussion / Re: Time when i should deload?
« on: March 22, 2012, 07:39:16 am »
Quote from: vag on March 22, 2012, 06:05:55 am
^
Generally speaking, reading X's and Y's personal experience is nice and getting  some ideas/guidelines from people that have been training for years is great , but using them to setup your training is wrong.
You should take a trusted coach's experience that has read some books and trained 500 Xs and 400 Ys.
Profession/specialty vs broscience , choose wisely.
Cheers.
yeah true will do :)
well i guess thats why i created a thread for everybody who knows bout deloading  o advice or sahre their experience?haha definitely  i cant take someoen who has been training for years  and use it to setup my training/. but well, at least i learn some thing haha
Quote from: Raptor on March 22, 2012, 06:09:50 am
Yeah the point is though that if you're indeed progressing then you don't need a deload. If you aren't progressing anymore, a deload might be an option (among others).

rigtht so if its just one workout i dont progress, i dont need a d eload yeah? how many workouts minimum or maximum in a row that you dont progress on you'd consider a deload ? o

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