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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 28, 2011, 10:08:48 am »They look the same to me I think damienz's butts just bigger.
Who's sexier?
mully. duh.
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mully. duh.
8852
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 28, 2011, 08:24:07 am »
basically the same height, eh? damien sits back so much more.
8853
Basketball / Re: random NBA news
« on: February 28, 2011, 08:22:27 am »lmfao the heat lost to the knicks, hilarious.. the curse of the knicks is back, sorry bron bron, aint gonna get a ring now that's for sure.
allan houston 4 da winnnnnnnnnnnnnnnnnn
Big shot Billups does not goof around. NYK!!!
yeah but aren't you trying to replace him there, chris? shouldn't you be trash-talking him at every opportunity?
8854
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 27, 2011, 11:34:56 pm »
yesterday:
One brief rolling session, just hips
today, morning:
brief rolling session, just left (affected) hip
today, evening:
long rolling session, hips + ITB, adductors, hamstrings, quads, calves, peroneals, QL, upper back, lats, feet
One brief rolling session, just hips
today, morning:
brief rolling session, just left (affected) hip
today, evening:
long rolling session, hips + ITB, adductors, hamstrings, quads, calves, peroneals, QL, upper back, lats, feet
8855
Nutrition & Supplementation / Re: ecdysteroids
« on: February 27, 2011, 11:31:56 pm »if ecdysteroids are so good for muscle growth, why dont we supplement with them? this supplement has 300mg of ecdysterone in 1 serving: (http://www.google.com/products/catalog?q=300+ecdysterone&hl=en&safe=off&client=safari&rls=en&prmd=ivnsfd&biw=995&bih=602&um=1&ie=UTF-8&cid=2047406819286203688&sa=X&ei=9xFrTfeGBpSatwfCiPnmAg&ved=0CFcQ8wIwAA#ps-sellers) i try to eat about 1lb of spinach a day. how many mg of ecdytserone does 1b of spinach contain?
SPINACH ROIDS
8856
Strength, Power, Reactivity, & Speed Discussion / Re: High cut calves
« on: February 27, 2011, 11:25:52 pm »what are some achilles tendon to calf length ratios for some elite jumpers and sprinters? what ratio would be considered "high cut" calves?
Would high cut calves count as the calf being less than the tendon length?
nah, it's like porn.
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Strength, Power, Reactivity, & Speed Discussion / Re: Posterior Chain Strength Preparation for the Vertical Jump by Charles Poliquin?.
« on: February 27, 2011, 10:08:10 pm »it depends on the athlete, but, in general, most people need "heavy explosive", since most people are weak.. always "as explosive as possible" with heavy weights.. max acceleration is a must, the descent can be controlled, but the transition from ecc to con has to be explosive as possible, accelerating all the way through to the top.. that's how you improve explosive strength to a greater degree than just lifting slow.
There was an interesting test I once read & it corresponds to guys I mentioned who lift light (Bruce Lee, Tyson Gay, Usain Bolt etc). Two groups were divided to perform squats. One group trained at a slow rate, and the other at a fast rate. The fast group took 2 seconds to perform each repetition, 1 second down and 1 second up. The slow group took 3x as long. Both groups were tested in their before and after abilities for broad jumping and the strength of the individual muscles of the legs. The fast group increased their power output in their hips and ankles more so than the slow group, and more significant was the improvement in fast group's broad jumping performance. The slower group did gain more overall strength, but the increase in power output was higher overall in the fast group.
Guys like Bruce Lee, Tyson Gay, Usain Bolt etc train primarily for power NOT mass or incredible strength.
What I'm trying to say is, would you better off going 1 second down and 1 second up (increased power output at the hips) as opposed to going "semi" heavy/heavy (more strength incremental based) lifts to increase your VJ?. So going to heavy seems to decrease your power output when squatting.
It's like when you want to increase the speed of your punches by throwing out weight plates. You have to use a weight that offers resistance but at the same time the speed factor is majorly important. You can't go too heavy because you bury the speed element (power).
Was the study done with the same amount of weight between groups? Because all other things being equal, I think the idea is that you should lift the weight as explosively as possible. If your squat 1RM is 400 lbs, then 385 is gonna go up slow and 225 is gonna go up fast. But both have their uses.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 27, 2011, 09:44:39 pm »whats up with the chocolates? ???
thought you want a 'clean' diet
chocolates are unclean? someone forgot to tell the israelites, that shit never made it into the bible.
8859
ADARQ & LanceSTS - Q&A / Re: Critique on squat form and technique
« on: February 25, 2011, 08:51:00 pm »
Squatting with a bar + weight is vastly different than squatting with just bw. Get a vid of that and see where you're at.
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Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: February 25, 2011, 10:33:57 am »
FWIW you should be squeezing your glutes at the top of a squat, to make sure you get full extension.
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Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 25, 2011, 09:56:50 am »
Just from everything I've read + my own experience, you should really be getting in equal or at least equivalent work both pushing and pulling. I feel you on the limited time, though.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 25, 2011, 09:46:54 am »
last night:
Rolled entire hips with a partially deflated soccer ball, taking my time (maybe 30 minutes). Started from hamstring and worked around the inside until spiraled into the glute. Then rolled hamstrings, ITB, adductors, quads, calves, soleus, QL, upper back, scaps and traps. Did some posterior rocking and light stretching.
this morning:
Just rolled the hips, posterior rocking and light stretching.
Rolled entire hips with a partially deflated soccer ball, taking my time (maybe 30 minutes). Started from hamstring and worked around the inside until spiraled into the glute. Then rolled hamstrings, ITB, adductors, quads, calves, soleus, QL, upper back, scaps and traps. Did some posterior rocking and light stretching.
this morning:
Just rolled the hips, posterior rocking and light stretching.
8863
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 25, 2011, 09:37:22 am »Congrats on tying pr. That is exactly what happened to me, vert was low, started this phase, tied pr's pretty quick then passed them up.
For the sprints I kept them to 10 yards and only did a few. Like 2 submax then 2-4 100%. For the bounding I would go until I was tired each set, so a few of them were with fatigue. Usually got 12-14 each set. Really powerful arm swing and pushing off the ground as hard as I could.
My vert would usually go down a little bit each session and then a few days after session 3 msem it would supercompensate and that's when I set most of my pr's.
You are definitely gonna pr soon. 32 is gonna be old news soon!
Thanks man. What rest did you take between sets and movements? E.g. during bounds?
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 25, 2011, 09:35:39 am »
Thanks brosephines.
@Divad: soreness is no reason at all to change depth, IMO.
Andrew disagrees with me on this, but I think you should squat to the fullest extent allowed by your structure and mobility. If you're really tall or have shitty hip mobility, you shouldn't be going deep. But if you're normal sized then increasing ROM can only help over time.
@Divad: soreness is no reason at all to change depth, IMO.
Andrew disagrees with me on this, but I think you should squat to the fullest extent allowed by your structure and mobility. If you're really tall or have shitty hip mobility, you shouldn't be going deep. But if you're normal sized then increasing ROM can only help over time.
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Strength, Power, Reactivity, & Speed Discussion / Re: Rankings
« on: February 25, 2011, 09:12:46 am »Update me
http://www.youtube.com/watch?v=NJQb2DlLifE
http://www.youtube.com/watch?v=zDHtz-A5NeE
you're crazy man, that shit is high-bar, plain and simple. nice.