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Messages - LBSS

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7771
Strength, Power, Reactivity, & Speed Discussion / Re: my routine as of late
« on: July 14, 2012, 10:19:48 am »

Quote from: hyperdunk1 on July 13, 2012, 06:13:03 pm


Also, waht do you mean "deadlifts for 3 sets of 5?"  Am I only supposed to do 3 sets of 5 for squat?  LBSS said it was okay to do 3 sets of 5 of squat and DL alternating every other day, and no one refuted his post.

i said it was okay to do 3 x 5 squat every workout, and one set of 5 of DL every other workout, not every other day. rippetoe recommends DL'ing just once a week. what did you think 1 x 5 meant?

7772
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 14, 2012, 10:15:55 am »
i think you said it just now in that post: westbrook can jump high, sure, but the thing that really separates him as an athlete -- as it does for derrick rose, tyreke evans, and a few other guys -- is his speed. he gets from 0-60 faster than most and he has the upper body strength to get through contact

also, as i can tell you from years of trying to add inches to my vert, 5" is a huge difference.

7773
Article & Video Discussion / Re: People should watch this
« on: July 13, 2012, 03:48:39 pm »
50 minutes of mark rippetoe talking?

TL;DW

7774
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 11, 2012, 09:59:37 pm »
BW = 171.5
SORENESS = hamstrings a tiny bit, traps a tiny bit
ACHES/INJURIES = left elbow squatting thingy flared up a bit
FATIGUE = low

- warm up

- DLRVJ x ~10
not as good as monday but still felt smooth. best was 32, most 31. did not expect better.

- MR half tuck x 20,20,20

- squat 295 x 5,5,5
yeehaw.

- pull up x 10+3+3+3
dropped weight, still hard to get all these.

- dip +40 x 10+3+3+3

- SS1:ab pull down x 15
- SS1: hyper +10 x 10
- SS1 info: 3 rounds, minimal rest between exercises and between rounds

- glute bridge 2 x 10

- stretch

7775
Pics, Videos, & Links / Re: beast
« on: July 11, 2012, 02:17:16 pm »
whoa, yeah: http://www.belfasttelegraph.co.uk/news/local-national/blind-sprinter-jason-smyth-makes-history-at-europeans-14890489.html.

still, there's a difference between legally blind and totally blind. these guys compete in different paralympic categories. i stand by lex gillette being a beast. he long jumps 6.46, too. and again, he can't see ANYTHING. not the track, not the pit, not his own arms or legs, not even whether it's light or dark. there's a video on youtube of him training and his partner stands in front of the pit and chants and claps at him to give him something to run toward.

7776
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 11, 2012, 11:56:54 am »
the thoroughness with which i read journals is second only to raptor's.

7777
Pics, Videos, & Links / Re: beast
« on: July 11, 2012, 11:42:14 am »
100m in 11.27.

dude is utterly blind.

<a href="http://www.youtube.com/watch?v=1pTm7_J1nlU" target="_blank">http://www.youtube.com/watch?v=1pTm7_J1nlU</a>

7778
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 11, 2012, 10:16:36 am »
torso lean is in large part a function of your leverages -- how long each part of your legs is and how long your torso is. no one squats perfectly upright. i manage to stay pretty upright, even though i squat closer to low-bar, because i have average-to-short legs and good hip mobility. but your legs are long IIRC, so maybe you'll just never get that upright posture you see in youtube videos of great squatters.

repeat: VIDEO.

7779
Strength, Power, Reactivity, & Speed Discussion / Re: knee extensions vs front squats
« on: July 11, 2012, 08:51:26 am »
Quote from: steven-miller on July 10, 2012, 05:15:26 pm
Quote from: hyperdunk1 on July 10, 2012, 10:22:34 am
lbss, i meant their effects on just the quads, particularly the tip of the quads near the knee.

So basically doing regular squats will be sufficient in strengthening the quads?

Everything grows better and gets stronger faster with squats vs. frontsquats. The only reason to front squat is to improve your full clean as an olympic weightlifter. Everything else can be better developed with normal squats.


7780
ADARQ & LanceSTS - Q&A / Re: Shin Splints during plyo's
« on: July 09, 2012, 10:32:47 pm »
Quote from: D4 on July 09, 2012, 09:44:17 pm
Hey Lance, 2 quick questions:

1)  Have you had experience with shin splints before?  They always start hurting during my SL bounds.  During sprints they don't hurt though.  They also hurt during basketball sometimes.  Is this something where I can just keep fighting through it and my body will eventually adapt?


jesus christ, at least try.

7781
Strength, Power, Reactivity, & Speed Discussion / Re: knee extensions vs front squats
« on: July 09, 2012, 10:20:28 pm »
Quote from: hyperdunk1 on July 09, 2012, 05:28:49 pm
which one is recommended to improve quads strength (particularly the tip of the quad), indirectly helping out problematic knees? 

Also, anyway to ease the discomfort of front squats?

totally unspecific, contextless questions lack specificity and are free of context. try again.

7782
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 09, 2012, 10:19:07 pm »
BW = 170.5 getting there...
SORENESS = none
ACHES/INJURIES = right big toe, right pinky finger (?)
FATIGUE = moderate

- warm up

- DLRVJ x 10-12
best in a while, topped out around 33 and everything else 31.5-32.5. felt smoother than they have since may.

- MR half tuck 3 x 20

- squat 295 x 5,5,F(4)
damn it, got halfway up on the last rep and leg caved in. moar glute activation. first two sets were excellent, though. good news.

- pull up +10 x 10+3+3+1

- dip +35 x 10+3+3+3

- SS1: ab pull down x 20
- SS1: hyper x 15
- SS1 info: 3 rounds, minimal rest between exercises, about 60s between rounds

- stretch

good workout. pleased. slept like shit last night, too.

7783
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: July 09, 2012, 05:00:13 pm »
why one bodypart a day?

7784
Strength, Power, Reactivity, & Speed Discussion / Re: my routine as of late
« on: July 09, 2012, 04:56:26 pm »
Quote from: hyperdunk1 on July 09, 2012, 03:37:42 pm
^ the same goes for DL?  Is it better to do DL and squat on same day or alternate?

focus on the squat. if you want to DL, try working up to a set of five (1 x 5) after you're done squatting. maybe every other workout. otherwise, yeah, same. start with a weight you know you can handle with strong form, then add weight gradually.

7785
Strength, Power, Reactivity, & Speed Discussion / Re: my routine as of late
« on: July 09, 2012, 01:41:53 pm »
Quote from: hyperdunk1 on July 08, 2012, 09:43:31 pm
Ah thank you for the clarification.  So i need to figure out what my 3 sets of 5 max is first and go from there?

no.

start with 3 x 5 at a weight you know you can handle with good form. say, 3 x 5 x 165. then add 10 pounds every workout until you can't anymore -- i.e., until you get to a workout where you can't hit all your reps. then start adding 5 pounds every workout. if you miss reps in a workout, repeat that weight in the next workout. work out 3 times a week. eat enough, sleep enough. once you really stall, then think about switching things up.

there's no point in getting cute until you're actually a little bit strong.

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