8671
Boxing / Re: Misc Boxing News
« on: July 30, 2017, 07:29:39 pm »
victor ortiz is about to fight, on PBC.
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8672
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 30, 2017, 06:37:52 pm »26 July 2017
Bodyweight@session : ~85kg
Soreness : glutes ( more than the other day, WTF ) and inner quads a lot. Some traps and lats.
Injuries/aches : none
T0DDDAY'S GPP
SUPERSET 1 - ATG SQUAT ++ OHP:
6@67,5kg ( +2,5 kg ) ++ 8@37,5kg ( +2,5 kg )
6@67,5kg ( +2,5 kg ) ++ 8@37,5kg ( +2,5 kg )
6@67,5kg ( +2,5 kg ) ++ 8@37,5kg ( +2,5 kg )
6@67,5kg ( +2,5 kg ) ++ 8@37,5kg ( +2,5 kg )
-67,5 still light for legs but also still too sore to really push.
SUPERSET 2 - DB LUNGES ++ PULLUPS:
6 each leg @ 16kg each hand ( +2 kg each hand ) ++ 8
6 each leg @ 16kg each hand ( +2 kg each hand ) ++ 8
6 each leg @ 16kg each hand ( +2 kg each hand ) ++ 7 ( -1 rep )
6 each leg @ 16kg each hand ( +2 kg each hand ) ++ 7
-Right glute felt like cramping at sets 3 and 4. Or strained. Can you strain your glute, WTF? Lost a rep at pullups, should have grinded 1 or 2 more at first sets, i could.
SUPERSET 3 - RDL ++ LEG RAISE:
20@50kg ( +2 reps ) ++ 15
15@60kg ++ 15
10@75kg ( +5 kg ) ++ 15
5@85kg ( +5 kg ) ++ 15
-Nice. Cramped/strained glute bugging a lot but sucked it up and did my reps.
Starting to adapt. 411kg ( ~900lbs ) increased tonnage. HR dropping under 150 now after the 2 minutes breaks. Pity there's no time for more, this is one killer program.
ya you can definitely strain a glute, but usually something strains first, such as the hamstrings.
got to be careful with glute strains, because usually it's something like the piriformis which can become quite a bitch to loosen up again .. my piriforimis was jacked up once for like 6+ months. had to do this crazy weird pretzel stretch & rolling on a tennis ball/baseball to make it chill out. that issue sucked.
but ya generally, interesting to think about how infrequent we see glute strains; usually something else strains first (hamstrings).
i imagine we'll see some pretty impressive numbers if we start seeing strained glutes more often, hah.
8673
Progress Journals & Experimental Routines / Re: 40in svj, 4.44 40 yrd, 44 in rvj, i'm going FOUR it!
« on: July 30, 2017, 06:29:14 pm »
nice tho.. listen to your body/fatigue - learning that stuff is pretty much the most important thing you can do. taking 2-3 days off, you'll come back recharged.. if you keep burning out frequently though, might need to get in a few more rest days (per ~10-14 day period) or eat more after you train.. it could be an accumulation of the sessions, or literally one session which goes overboard, that's causing most of the fatigue.
also, ~3 hour gym sessions could potentially be a bit overboard.. how long do you lift in those 2-3 hour sessions? With lifting, I like the 1 hour or less rule.
nicedef healthy.
those garlic cloves in there? if so,
For the 2-3 hour sessions, i'd get in sauna + stretch to start and then go back to sauna for 10 min after workout. So all that probably adds up to almost 1 hr, and when I'm squatting or doing some tough posterior chain work, I need to take breaks in between each set prob 3-10minutes sometimes cause its so draining. But other lifts/workouts i take 20 sec breaks btwn sets, such as some situps, light cable work, etc. I'd also spend around 10-15 min just messing around with bball on court.
ah ok cool. sounds good.
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Yeah those are garlic cloves, that was probably the cleanest/healthiest lunch I've eaten in a long time, and the veggies were all raw.
ah nice.
how'd you feel after? I feel very different when I eat clean.. love it.
also a big fan of super close stance squats, really hit the quads hard.
good stuff on the front squat too.
8674
Basketball / Re: Pictures of courts & hoops
« on: July 30, 2017, 04:37:17 pm »LA has some of the sickest courts to play, good hill to block wind too..... prob has a good view of the city as well.... wish i grew up in West coast.... imo it's the new "mecca of bball"
damn what is that? is that some clippers official court/facility? or is it just some normal court people can hoop on? first photo is dope.
8675
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: July 30, 2017, 04:26:02 pm »Just been trying to sleep as much as i can to recover a bit better this wknd. trying ti use the broom last night killed my forearm so will take it easy on things like deadlift n cleans this wk.
i read that as "trying to use the bathroom last night killed my forearm" .. I think because the sentence above, kind of bled into this one. Had to read it ~4 times before it made sense.
lmfao.
8676
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 30, 2017, 04:16:29 pm »
Moved to its' own post so I can link to it in my sig, for 2017 training ideology.
goals:
- <= 1 mile running/sprint focus: 400m, 800m, 1km, 1 mi
- improve RVJ / dunk
Some things I want to do this time..
- crack < 60s for 400m, GPS & manually timed
- get to the point where most all of my short intervals are low 4 min/mi pace
- get my RVJ up while i'm focusing on running
-- very important: jump in basketball shoes!!
-- I guess I could jump in my flats in the local bball gym near me, that really nice one.. softer surface.
-- but for concrete court jumps, need to give my feet a break & use my kobe's.
- stay adapted to high volume BW lunges (overall leg/hip strength) & jump-rope running (conditioning, shoulder speed, and ankle bounce)
- stay adapted to light calisthenics/bodyweight exercises - nothing intense, just simple exercises to stimulate various muscle groups without killing myself.. staying away from burning out a set - sets to failure.
- get leaner than i've ever been, while not sacrificing leg/hip mass: frequent long walk cardio
- maintain a sleep early/wakeup early schedule (10-11 PM to 5-6 AM)
- stay away from weights/weird stuff/excessive stretching (a few light stretches on occasion are fine, like a cat/dog in the morning - a few seconds & done)
- 1 day off minimum between training sessions .. super low intensity recovery allowed between training sessions. The idea here is to emphasize quality, always. ie, a training session with a fatigued CNS is pointless under this system, just a waste. Instead, resting at least one more day in order to feel fresh & achieve higher paces/speed & thus higher quality, is extremely important - rest as a training methodology.
- keep toenails trimmed consistently - try hard to avoid toenail issues (ie black toenails).
-- my 2nd toe toenail on each foot is wrecked. everything else has healed up though.
- less of a brute force approach, more of a let it come to me approach.
goals:
- <= 1 mile running/sprint focus: 400m, 800m, 1km, 1 mi
- improve RVJ / dunk
Some things I want to do this time..
- crack < 60s for 400m, GPS & manually timed
- get to the point where most all of my short intervals are low 4 min/mi pace
- get my RVJ up while i'm focusing on running
-- very important: jump in basketball shoes!!
-- I guess I could jump in my flats in the local bball gym near me, that really nice one.. softer surface.
-- but for concrete court jumps, need to give my feet a break & use my kobe's.
- stay adapted to high volume BW lunges (overall leg/hip strength) & jump-rope running (conditioning, shoulder speed, and ankle bounce)
- stay adapted to light calisthenics/bodyweight exercises - nothing intense, just simple exercises to stimulate various muscle groups without killing myself.. staying away from burning out a set - sets to failure.
- get leaner than i've ever been, while not sacrificing leg/hip mass: frequent long walk cardio
- maintain a sleep early/wakeup early schedule (10-11 PM to 5-6 AM)
- stay away from weights/weird stuff/excessive stretching (a few light stretches on occasion are fine, like a cat/dog in the morning - a few seconds & done)
- 1 day off minimum between training sessions .. super low intensity recovery allowed between training sessions. The idea here is to emphasize quality, always. ie, a training session with a fatigued CNS is pointless under this system, just a waste. Instead, resting at least one more day in order to feel fresh & achieve higher paces/speed & thus higher quality, is extremely important - rest as a training methodology.
- keep toenails trimmed consistently - try hard to avoid toenail issues (ie black toenails).
-- my 2nd toe toenail on each foot is wrecked. everything else has healed up though.
- less of a brute force approach, more of a let it come to me approach.
8677
Strength, Power, Reactivity, & Speed Discussion / Re: What Upper Body Lifts actually benefit vertical?
« on: July 30, 2017, 04:06:12 pm »DB arm swings?
db arm swings are probably beneficial. I personally prefer plate swing - I like having the arms locked, feels safer for the shoulder. Plate swings was probably my favorite upper body exercise when I peaked my vert. I could feel the carry over tremendously to jumping.
regardless, bodyweight exercises are a must.. just like in jumping, where you are "throwing yourself with your legs" (Kelly B terminology), upper body exercises give you the ability to "throw your upper body". This results in some serious coordination, strength, power, etc. So for example, if you can do 1 pullup in 3 seconds, versus 10 pullups, each lasting on average 1 second, you now have significant strength, power, and conditioning gains for all muscles involved in arm swing (upward and downward).
so making those improvements, in combination with actually jumping - to tie it together, is definitely important.
important BW exercises = dip variations, pushup variations, pullups/chinup variations.
apart from that, beneficial barbell/dumbell exercises include bench, overhead press, push press, jerk/snatch etc.. jerk/snatch being far more technical, limited by a learning curve.
My personal preference was mostly BW upper & plate swings, occasionally throwing in some DB upper (bench/rows).
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I remember a strength coach once said that the bench press benefits sprinting.... I don't see how that can happen. I mean, obviously you don't want to be a scrawny nerd up top where you can't even do 10 pushups....
bench press can be used as a tool just to stimulate the CNS.. so, some heavy bench press singles, or doubles etc, can really amp you up great & not have a detrimental impact on sprinting related muscles. If anything, bench itself can give you some more shoulder power, which is definitely going to be beneficial to the start/acceleration phase of a sprint.. short distance sprinters usually have very well developed upper bodies - for some it's natural, for others it's a bit natural + upper body lifting. Regardless, adding some upper body mass can help improve a powerful arm swing.
bench aint bad for sprinters/jumpers.. upper body mass is less important for jumping though - the strength needs to be there, but the mass doesn't. That mass itself can benefit a sprinter in the acceleration phase of a short sprint, during the lean.
One of the easiest things to do is simply look at elite level athletes in these various sports, you can learn alot just by the naked eye. And remember, if most elite olympians seem to fit a stereotype, ie, oly weightlifters having huge legs, or 100m sprinters being lean af & fairly jacked, then for the "normal trainee", trying to achieve a similar physique isn't such a bad idea. If someone has very weak natural upper body development but wants to get better at sprinting, it's probably a good idea for them to experiment with adding some upper body mass into their training regiment. It doesn't always work, leverages change / tendons / muscle fiber composition change the game, but it can still help. If I was going to get into oly lifting, I would make my thighs, glutes, and back/upper back enormous. To some degree, physique imitation can be effective.
8678
Strength, Power, Reactivity, & Speed Discussion / Re: Full Squats easier than 1/2 and 2/3 squats???
« on: July 30, 2017, 03:49:45 pm »given an equivalent percentage of 1RM relative to the ROM, i'd definitely say quarters feel more horrible (draining, risky): there's not much "stretch reflex", it's more of a knee driven reversal rather than hip driven, it's extremely hard to descend with speed and reverse it early - without your joints actually helping you like they do in a full squat, and you feel like you could snap in half if you go just a little bit too far down.
as far as energy goes, there's probably some good data out there - based on ROM/tempo/% 1RM etc.
you can get some really good rebound coming out of the bottom of a full squat, it feels good that's for sure. you can achieve a similar feeling with half squat as you get better with it. The game changes alot as you go up above half squats. that's assuming you're going very heavy on everything..
if you're hitting quarters/halfs with lighter loads, the movement should feel really good.
Yeah this is definitely a new outlook and a more accurate outlook on things. I used to think full squat paused atg = 33% harder than 2/3 squat, at least sort of that mentality. Now the way I see it is they're 2 different lifts as you mentioned.
yup but it still depends on the individual. for example, some people with high-jumper leverages find it nearly impossible to get into a deep squat safely, so for them, deep squatting is 100x more difficult than half or quarter.
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Tried alternating half and full squats today and it was just a different feel. I don't think i should abandon 1/2 squats.
ya that can get weird.. I wouldn't alternate in the same session.. alternating in different sessions is completely fine though.
When I wanted to experience the best of both worlds, i'd warm up "deep" and then transition to half. I lost the footage but, I once took some video at night of me near ATG'n 315 x 1, which was over 2 x BW. It was just part of my work up to heavy half squatting, when I was trying to hit 405 x 1. Not sure what happened to it or why I didn't upload it.. But it always cracked me up when people would shit on my half squats so hard & tell me to go deep, but not realizing that half squats built my deep up nearly proportional to the gains made going half.
Half is really a beautiful distance, it carries over to deep AND quarter. Deep carries over to half, but not nearly as much to quarter. Quarter carries over to half, but not much at all to deep.
so IMHO, half is really the money spot for squatting related to PERFORMANCE training.
8679
Boxing / Re: Floyd Mayweather Jr vs Conor McGregor
« on: July 30, 2017, 02:43:52 pm »
top notch GARBAGE photo
lmfao @ the professional ref though..
lmfao @ the professional ref though..
8680
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 30, 2017, 01:47:14 pm »
07/30/2017
bw = 160
soreness = calves alot, quads slightly
aches = left lower back slightly, right foot (plantar fascia) moderate
light walk: recovery, "fat burn"
- 7:30 AM
- 9.1 miles in 2h:34m
- wore heavier shoes: my heavier NB's
- right foot achy
- slowed down from ~15 min/mi pace to around ~17 min/mi pace because right hip was starting to feel it .. the repetition of JUST WALKING seems to always make my hip achier than when I mix in runs/intervals.. 17 min/mi felt fine though.
- feel good after.. but feel very sore in my calves.
low intensity, just to get the blood pumping. not considering these an actual training session.
did some good reading.. mostly on stego, covert channels, subliminal channels, etc.. fun stuff.
light bodyweight session:
- ~4 PM
- chinups: BW x 8
- full dips: BW x 12
- standing single leg straight leg hip flexion: x 20
- standing single leg abduction: x 20
- single leg calf raise: BW x 15
- seated double leg extension: x 20
-- right medial hamstring "clicks" on extension, can feel it too.. lame.. feels annoying.
interestingly, last year, coming back from injury, I started picking up my training around the same time as I am now, though a little earlier this time.
so technically i'm starting earlier this go around.. way earlier when it comes to speed emphasis.
i'm really optimistic about my current training ideology/experiment.. i'm very curious though to see what happens in some upcoming 5k races. I mean, I can't see myself training specifically for it, I just don't want to.. so I wonder if i'll even crack 20 minutes, and if i'll run a very hard first mile. I have no idea tbh .. My goal right now is 1-mile & vert, so 5k isn't really in the cards - but still curious how I will perform if I run a race. The adrenaline of "race day" seems to have helped me complete 5k's when I was PR'n like crazy last year - while not running with much volume in my training. ie, I achieved my best 5k times when I was running 1 to 2 miles all out in training - so leaving 1.2 miles out of the equation but still somehow being able to complete it during a race. The speed work & 1-2 mile PR attempts just made me feel great.
I'll start extending my training to ~1 mile fairly soon, on occasion - not often.. but, i'm more interested in extending my speed to 400m, 800m, and 1km. The best thing I did last year, was start really pushing the paces on my < 1 mile intervals.. That gave me so much reserve power.
The trick really seems to be running economy imho.. i've said it before, all this talk of vo2max/lactic threshold is fine, but, if i can get my nervous system to give me more power per stride & cause the muscles to relax sooner after each contact, i'm going to be significantly faster over a variety of distances. It seems to always come back to the damn nervous system
When I started experimenting with high volume runs in Jan/Feb, prior to getting injured .. I started to feel like absolute crap. My speed felt like it was disappearing.. I was just running for waaaaaay too long and my CNS didn't like it.. sure I might have been developing my heart/lungs better, but, it seemed like having a more powerful cns/engine allowed me to achieve higher paces more easily. If I didn't get hurt, I imagine tapering & implementing more speed work would have been impressive .. but, I do prefer always feeling "powerful" in training. Feeling dead/weak is not fun.. it's the exact same with dunking. Pretty much always feeling like you're ready to jump out of the gym feels amazing.
bw = 160
soreness = calves alot, quads slightly
aches = left lower back slightly, right foot (plantar fascia) moderate
light walk: recovery, "fat burn"
- 7:30 AM
- 9.1 miles in 2h:34m
- wore heavier shoes: my heavier NB's
- right foot achy
- slowed down from ~15 min/mi pace to around ~17 min/mi pace because right hip was starting to feel it .. the repetition of JUST WALKING seems to always make my hip achier than when I mix in runs/intervals.. 17 min/mi felt fine though.
- feel good after.. but feel very sore in my calves.
low intensity, just to get the blood pumping. not considering these an actual training session.
did some good reading.. mostly on stego, covert channels, subliminal channels, etc.. fun stuff.
light bodyweight session:
- ~4 PM
- chinups: BW x 8
- full dips: BW x 12
- standing single leg straight leg hip flexion: x 20
- standing single leg abduction: x 20
- single leg calf raise: BW x 15
- seated double leg extension: x 20
-- right medial hamstring "clicks" on extension, can feel it too.. lame.. feels annoying.
interestingly, last year, coming back from injury, I started picking up my training around the same time as I am now, though a little earlier this time.
so technically i'm starting earlier this go around.. way earlier when it comes to speed emphasis.
i'm really optimistic about my current training ideology/experiment.. i'm very curious though to see what happens in some upcoming 5k races. I mean, I can't see myself training specifically for it, I just don't want to.. so I wonder if i'll even crack 20 minutes, and if i'll run a very hard first mile. I have no idea tbh .. My goal right now is 1-mile & vert, so 5k isn't really in the cards - but still curious how I will perform if I run a race. The adrenaline of "race day" seems to have helped me complete 5k's when I was PR'n like crazy last year - while not running with much volume in my training. ie, I achieved my best 5k times when I was running 1 to 2 miles all out in training - so leaving 1.2 miles out of the equation but still somehow being able to complete it during a race. The speed work & 1-2 mile PR attempts just made me feel great.
I'll start extending my training to ~1 mile fairly soon, on occasion - not often.. but, i'm more interested in extending my speed to 400m, 800m, and 1km. The best thing I did last year, was start really pushing the paces on my < 1 mile intervals.. That gave me so much reserve power.
The trick really seems to be running economy imho.. i've said it before, all this talk of vo2max/lactic threshold is fine, but, if i can get my nervous system to give me more power per stride & cause the muscles to relax sooner after each contact, i'm going to be significantly faster over a variety of distances. It seems to always come back to the damn nervous system
When I started experimenting with high volume runs in Jan/Feb, prior to getting injured .. I started to feel like absolute crap. My speed felt like it was disappearing.. I was just running for waaaaaay too long and my CNS didn't like it.. sure I might have been developing my heart/lungs better, but, it seemed like having a more powerful cns/engine allowed me to achieve higher paces more easily. If I didn't get hurt, I imagine tapering & implementing more speed work would have been impressive .. but, I do prefer always feeling "powerful" in training. Feeling dead/weak is not fun.. it's the exact same with dunking. Pretty much always feeling like you're ready to jump out of the gym feels amazing.
8682
Boxing / Mikey Garcia vs Adrien Broner
« on: July 29, 2017, 11:16:52 pm »
Decided to put this in its own thread, because of Mikey Garcia's performance.
That was one of the most impressive boxing clinics i've seen in a while.. Mikey Garcia's boxing skill is definitely elite level. His defense is absolutely incredible - stays right in the pocket, blocks/slips pretty much everything, and is always in position to return fire. He doesn't do anything fancy, just pure boxing skill with significant power and incredible focus. I'm usually not impressed by fighters who are so "textbook"; I like to see fighters who throw in a bit more raw athleticism on top of boxing ability, which usually lends itself to "flashy defensive" boxers. Mikey Garcia just made textbook boxing look stunning.
He made Broner look like an amateur, even with Broner's incredible handspeed and good movement. He completely neutralized Broner and made Broner miss all night, while standing right in front of his face. Unreal performance. My only gripe would be, he should have gone even more to the body, and perhaps he looked a little tired in the 10th & 11th (but he threw much more punches than Broner).
To top all of that off, he's respectful, composed, professional, and humble.
I'd love to see him fight Lomachenko. Lomachenko is an absolute freak, but man so is Mikey Garcia.
That was one of the most impressive boxing clinics i've seen in a while.. Mikey Garcia's boxing skill is definitely elite level. His defense is absolutely incredible - stays right in the pocket, blocks/slips pretty much everything, and is always in position to return fire. He doesn't do anything fancy, just pure boxing skill with significant power and incredible focus. I'm usually not impressed by fighters who are so "textbook"; I like to see fighters who throw in a bit more raw athleticism on top of boxing ability, which usually lends itself to "flashy defensive" boxers. Mikey Garcia just made textbook boxing look stunning.
He made Broner look like an amateur, even with Broner's incredible handspeed and good movement. He completely neutralized Broner and made Broner miss all night, while standing right in front of his face. Unreal performance. My only gripe would be, he should have gone even more to the body, and perhaps he looked a little tired in the 10th & 11th (but he threw much more punches than Broner).
To top all of that off, he's respectful, composed, professional, and humble.
I'd love to see him fight Lomachenko. Lomachenko is an absolute freak, but man so is Mikey Garcia.
8683
Boxing / Re: Misc Boxing News
« on: July 29, 2017, 09:40:52 pm »
pre-existing injury.. damn.
heiland's knee was taped up pre-fight, commissioner demanded his remove the tape.
incredible how a (presumably) knee ligament injury can make you completely useless & a sitting duck.
heiland's knee was taped up pre-fight, commissioner demanded his remove the tape.
incredible how a (presumably) knee ligament injury can make you completely useless & a sitting duck.
8684
Boxing / Re: Misc Boxing News
« on: July 29, 2017, 09:31:20 pm »
wow at the end of the Charlo/Heiland fight.. his knee was destroyed.
that was some sad shit.
that was some sad shit.
8685
Boxing / Re: Misc Boxing News
« on: July 29, 2017, 09:25:48 pm »
damn Heiland is wrecked.. looks like he popped his knee/ACL .. i've been "laughing" at his footwork since basically the beginning of the fight.. but now it makes sense, he's got a major injury.
daaaaaaamn.
daaaaaaamn.