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Messages - LBSS

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8146
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.


8147
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.

8148
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.

8149
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.

8150
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: July 09, 2012, 05:00:13 pm »
why one bodypart a day?

8151
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.

8152
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.

8153
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 09, 2012, 01:25:38 pm »
not dieting while rehabbing from injury = smart. glad you're almost back to normal.

8154
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 09, 2012, 11:40:19 am »
VIDEO

8155
Pics, Videos, & Links / Re: beast
« on: July 09, 2012, 11:06:52 am »
wow, that was nuts. what the fuck.

love the announcer, too.

8156
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 09, 2012, 09:42:23 am »
went to BFE new york for a wedding over the weekend. it was fun but obviously no real workouts. did manage to get in some jump roping and stretching, so not a complete loss. back in the gym tonight. my right pinky finger, last knuckle, is stiff and sore. no idea why that would be.

8157
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 05, 2012, 11:43:37 pm »
BW = ??? feel fat-ish
SORENESS = none
ACHES/INJURIES = right knee very mild but did not bother me on squats
FATIGUE = low to moderate

- warm up

- depth jump 4 x 3
sloooow and bad. old fart basketball happening tonight and they're bitches about the court so no RVJ.

- pogo 2 x 5

- MR half tuck 3 x 20
oddly felt very reactive. oddly given that the first two exercises today felt like garbage

- SS1: jump squat 3 x 95
- SS1: SVJ x 3
- SS1 info: 2 rounds, ~30s between exercises, 3 min between rounds

squat 3 x 5 x 290
stronger than last workout. 10th, 14th and 15th reps were meh but all made at legit depth.

- pull up x 10+3+3+2 x +8
used a chain around my neck

- DB bench x 10+4+3+3 x 45e
a chick was squatting with all kinds of silly chains and a safety bar in the only rack where you can set up dips. this weight was too light, whatever.

- SS2: ab pull down x 15
- SS2: hyperextension x 10
- SS2 info: 3 rounds, same as last time

- stretch

found out a buddy of mine at the gym clerked for clarence thomas about 7-8 years ago. wack. also kind of badass, clerking for a supreme court justice means you are smart and/or well-connected as fuck.

8158
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 05, 2012, 03:30:25 pm »
just like if you end a parenthetical remark with the number 8, it thinks you want to make a cool face. the things on the right are set off by colons now (e.g., : highfive:) but the faces aren't.

8) 8) 8) 8) 8) 8 )

8159
Strength, Power, Reactivity, & Speed Discussion / Re: Would you guys recommend I deadlift instead of RDL?
« on: July 05, 2012, 03:27:00 pm »
Quote from: entropy on July 05, 2012, 01:22:35 pm
Quote from: FarBeyondDriven on July 05, 2012, 01:18:34 pm
Kind of an old post but it should be noted that at API they build there athletes almost exclusively around Romanian Dead Lift (RDL). Due to its implications in activating the gluteus /hamstrings (when done properly).  Of course none of there athletes are much concerned about picking anything heavy up off the ground or having big quads. They are much more concerned with the posterior chain and it role in speed/quickness on the field of play.
I was also surprised when Tim Hightower mentioned to me that the most of the strongest guys on the team "are not ones." Meaning they aren't the starters, but backups or 2nd or 3rd team guys.

On RDLs, What sort of weights do they use? Programming and reps/sets?

1-5 sets x 1-15 reps, 1-3 times per week

8160
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 05, 2012, 11:10:01 am »
Quote from: acole14 on July 03, 2012, 08:29:28 pm
Quote from: entropy on July 03, 2012, 07:16:46 am
What's the reasoning behind sprinting 3x60, 1x80, 1x100?

I'm trying to do more volume sprints in the first week of this cycle I'm doing, and I'm also trying to get my sprinting fitness up so I can eventually do longer tempo sprints (e.g. 2x(5x100m) with 30sec rest between, 5 min between sets). I read this article which talks about the benefits of doing longer tempo sprints for SL jumping:

http://justflyperformance.blogspot.com.au/2011/10/long-sprints-for-one-leg-jumpers.html

Just experimental at this stage though. It's good for the hamstrings if nothing else.

T0DDDAY, WHAT ARE YOUR THOUGHTS ON THIS.

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