91
ADARQ & LanceSTS - Q&A / Re: excelling at the military fitness test
« on: November 05, 2012, 09:49:10 pm »
Thanks, this is a very simple and easy way to go about it, I will be trying this.
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
92
Strength, Power, Reactivity, & Speed Discussion / Re: weighted:pullups vs chin ups?
« on: November 05, 2012, 02:18:00 pm »So are you at a loss for words? or just not a good constructive poster/reply type of person? I'm just asking what type of chinup gets the most lat stimulation.So what would be a good example of a chin-up with roughly equal bicep and lat stimulation? A wider grip? I like the chin-up bc I can feel my lower abs contract really hard transitioning from down to up. Would pull-ups or chin-ups on rings be roughly equal in muscle stimulation?
the former.
But the former also implies the latter, or atleast your unwillingness to answer a simple question. I guess your just too smart for me that I can't even get an answer. My mind is boggled like this
93
Strength, Power, Reactivity, & Speed Discussion / Re: weighted:pullups vs chin ups?
« on: November 05, 2012, 01:48:59 pm »So are you at a loss for words? or just not a good constructive poster/reply type of person? I'm just asking what type of chinup gets the most lat stimulation.So what would be a good example of a chin-up with roughly equal bicep and lat stimulation? A wider grip? I like the chin-up bc I can feel my lower abs contract really hard transitioning from down to up. Would pull-ups or chin-ups on rings be roughly equal in muscle stimulation?
I reread the thread, I'm assuming a wider grip chinup would get more lat stimulation, but is this more lat stimulation that a wide grip pullup? I still don't know
94
ADARQ & LanceSTS - Q&A / excelling at the military fitness test
« on: November 05, 2012, 01:42:45 pm »
Hey Adarqui/Lance,
I'm in the Air Force Reserve, and we have a Physical Training test every 6 months. My recent scores are never that good because I guess I just never been good at endurance. I just did it again this past weekend with a score of 87.7 which was my best ever score.
I would like to excel at this and score over a 90. the test consists of a waist measurement, then 1 minute of situps, 1 minute of pushups and a 1.5 mile run.
my score this time was pushups- 45
situps- 55
1.5 mile run- 12:07 ( I could have did alot better, but I lost track of my laps and didn't push it the last two laps, so I finished with no lactic acid burning and not even out of breath, which was surprising bc the last two tests getting a 13:00 left me gasping for air and on the verge of puking.)
My goal is to 67+ pushups
67 + situps
and a good 1.5 mile run time that I can train for without it affecting lifting or power training performance
Would you guys know how to incorporate these into a extra workout that I could use to slowly increase on these. My next test isn't till 6 months from now. I was thinking like something 3 days a week, and just rep out on these, I'm not sure how to incorporate the run though, I would probably only incorporate this maybe 1 day a week, because to max out on this would be like a 9:30 1.5 mile time. I think that achievement would come at the cost of me losing explosiveness. What do you guys think? I appreciate anything yall have to say.
This emoticon is a metaphor of my burning desire to accomplish my goals!!! lol
I'm in the Air Force Reserve, and we have a Physical Training test every 6 months. My recent scores are never that good because I guess I just never been good at endurance. I just did it again this past weekend with a score of 87.7 which was my best ever score.
I would like to excel at this and score over a 90. the test consists of a waist measurement, then 1 minute of situps, 1 minute of pushups and a 1.5 mile run.
my score this time was pushups- 45
situps- 55
1.5 mile run- 12:07 ( I could have did alot better, but I lost track of my laps and didn't push it the last two laps, so I finished with no lactic acid burning and not even out of breath, which was surprising bc the last two tests getting a 13:00 left me gasping for air and on the verge of puking.)
My goal is to 67+ pushups
67 + situps
and a good 1.5 mile run time that I can train for without it affecting lifting or power training performance
Would you guys know how to incorporate these into a extra workout that I could use to slowly increase on these. My next test isn't till 6 months from now. I was thinking like something 3 days a week, and just rep out on these, I'm not sure how to incorporate the run though, I would probably only incorporate this maybe 1 day a week, because to max out on this would be like a 9:30 1.5 mile time. I think that achievement would come at the cost of me losing explosiveness. What do you guys think? I appreciate anything yall have to say.
This emoticon is a metaphor of my burning desire to accomplish my goals!!! lol
95
Strength, Power, Reactivity, & Speed Discussion / Re: weighted:pullups vs chin ups?
« on: November 05, 2012, 01:25:11 pm »
So what would be a good example of a chin-up with roughly equal bicep and lat stimulation? A wider grip? I like the chin-up bc I can feel my lower abs contract really hard transitioning from down to up. Would pull-ups or chin-ups on rings be roughly equal in muscle stimulation?
97
Pics, Videos, & Links / Re: Strong female booties
« on: October 25, 2012, 07:27:35 pm »
Something tells me Brett gets play from all his clients
98
ADARQ & LanceSTS - Q&A / Re: My training past 2 1/2 weeks. Need some insight
« on: October 22, 2012, 12:17:45 pm »
Okay I will try that... Thanks!!!
99
ADARQ & LanceSTS - Q&A / Re: My training past 2 1/2 weeks. Need some insight
« on: October 21, 2012, 08:28:13 pm »
Its like a combination of both but mainly due to my form not being there and the weight not getting easier. What I mean is that during the descent when I hit depth, it seems I can't keep form. And when I try to squat back up I end up shifting the weight towards my toes. Throws my form off and I end up only getting half or so of the reps and since it feels like the movement is off I don't continue with the exercise. This has happened like 4 times. As far as diet , I'm probably in a deficit. I'm not on a strict diet. But here's a rough outline
Wake up 5:30: coffee
6:30 : train
8:00: 40g protein with at least 10grams leucine
9:00 weightlifting class at school so I train upper body
10:00 same protein shake
1200 may shoot ball depends , haven't played pick up games in a couple of weeks
2:00 meal.. Either rotisserie chicken or eggs low carb
5:30 dinner: whatever we have
And from 5:30 to 9:30 I usually carb backload if I'm hungry usually chocolate milk,
I am getting leaner though, went from 194 to 187 but I'm pretty sure it's all fat loss
It just seems the full squat movement kills me when I try to progress in weight. I mean I have did 225lbs 9 reps on the activation set then 8 sets of 3 on the myo reps and then the next workout it's like it's not there. Confuses me like crazy!! Appreciate the response
Wake up 5:30: coffee
6:30 : train
8:00: 40g protein with at least 10grams leucine
9:00 weightlifting class at school so I train upper body
10:00 same protein shake
1200 may shoot ball depends , haven't played pick up games in a couple of weeks
2:00 meal.. Either rotisserie chicken or eggs low carb
5:30 dinner: whatever we have
And from 5:30 to 9:30 I usually carb backload if I'm hungry usually chocolate milk,
I am getting leaner though, went from 194 to 187 but I'm pretty sure it's all fat loss
It just seems the full squat movement kills me when I try to progress in weight. I mean I have did 225lbs 9 reps on the activation set then 8 sets of 3 on the myo reps and then the next workout it's like it's not there. Confuses me like crazy!! Appreciate the response
100
ADARQ & LanceSTS - Q&A / My training past 2 1/2 weeks. Need some insight
« on: October 21, 2012, 02:33:09 pm »
My original goal for my general strength exercise was to full back squat 315lbs 12 times. I love using the myo reps system in these squats. I love it because, I know I've stimulated all muscle fibers and rate coding is very high plus I really like how time efficient it is. A win/win for me. However, it seems the past 2 weeks of my training have been confusing the heck outta me. Because my current best for my myo rep activation set is 225lbs 9 times then I hit 3 myos until I can't hit three anymore which is usually 7-9 myo sets. Lately I haven't been able to match this, it usually ends up to around 6 reps. It seems like my quads arent ready for the load so to speak. This is really brings my motivation down!! I'm trying to figure out the problem but need some insight.
here is how my workout breaks down:
Monday Wednesday Friday
general stretching of lower body
Full squat- bar 10 reps, 95lbs 10reps, 135lbs 8-10 reps, 185lbs 5reps, 205lbs 3reps, 225lbs myo activation set (want to hit 9 but I don't feel the movement and get 5-6 and quit.)
I'm 6'3 and have to use 10lb plates under my heels to achieve full squat depth.
I really don't think I am built for the full squat- this is basically because I've never squatted over 315 full after more than 3 years of training. I mean I don't think in that time frame I've been training so retardedly that I wouldn't have gotten atleast a 2xbw squat. My training should've at least gotten me to this. anyway on the days that it seems I can't even match my myo rep activation set, it seems going all the way down in the full squat my quads can't take the load going down that far. I do drive with my glutes but Im pretty sure it's my quadriceps and knees that are holding me up.
On Tuesday Thursday and Weekends I also train lower body
Dynamic warmup and some single leg bounds if I feel up for it
bulgarian split squat- 95lbs myo rep activation set (currently on 16), then myo sets usually 3-6 additional sets
My conclusions for the cause-
1) to much training? - I don't think so, The Bulgarian Split Squats are just extra work to help with the bilateral deficit and I don't get sore from them I'm improving in these. I like the concept of stimulating all the muscle fibers everyday. It just feels like when I've been full squatting when I get to my activation set my full squat movement is off and I can't drive from the heels and the weight ends up being shifted from my toes. Resulting in bad full squat form.
2) I'm not built for full squatting?- this is what it seems like to me. Because to achieve this depth I need 10lbs plates or higher and my toes have to pointed out in exact 45 degree angle so my knees can track out over my feet. I thought of olympic weightlifting shoes as a fix. But i'm not sure of the investment. I'm not confident they will allow me to full squat without the same problem occurring. I will gladly buy some if this solves the problem though.
The other day for my planned squat workout out the same thing happened and couldn't do 225 and the movement felt awkard and hard. So I switched to front squats and did 185lbs 7 times (I haven't did front squats in like 7 months). This tells me that my strength is the same I just cant demonstrate it in the full squat for whatever reason.
Solutions?- I thought about half squats- I would rather be good at full squats, Half squats kill my quads so much more and take longer for my quads to recover from. I know if I did these alot I would develop that quad soreness/pain I had again.
any thoughts? I just need a little insight. I really don't wanna quit full squats but If it is more trouble than it's worth I guess I will have to switch.
Thanks for your time.
here is how my workout breaks down:
Monday Wednesday Friday
general stretching of lower body
Full squat- bar 10 reps, 95lbs 10reps, 135lbs 8-10 reps, 185lbs 5reps, 205lbs 3reps, 225lbs myo activation set (want to hit 9 but I don't feel the movement and get 5-6 and quit.)
I'm 6'3 and have to use 10lb plates under my heels to achieve full squat depth.
I really don't think I am built for the full squat- this is basically because I've never squatted over 315 full after more than 3 years of training. I mean I don't think in that time frame I've been training so retardedly that I wouldn't have gotten atleast a 2xbw squat. My training should've at least gotten me to this. anyway on the days that it seems I can't even match my myo rep activation set, it seems going all the way down in the full squat my quads can't take the load going down that far. I do drive with my glutes but Im pretty sure it's my quadriceps and knees that are holding me up.
On Tuesday Thursday and Weekends I also train lower body
Dynamic warmup and some single leg bounds if I feel up for it
bulgarian split squat- 95lbs myo rep activation set (currently on 16), then myo sets usually 3-6 additional sets
My conclusions for the cause-
1) to much training? - I don't think so, The Bulgarian Split Squats are just extra work to help with the bilateral deficit and I don't get sore from them I'm improving in these. I like the concept of stimulating all the muscle fibers everyday. It just feels like when I've been full squatting when I get to my activation set my full squat movement is off and I can't drive from the heels and the weight ends up being shifted from my toes. Resulting in bad full squat form.
2) I'm not built for full squatting?- this is what it seems like to me. Because to achieve this depth I need 10lbs plates or higher and my toes have to pointed out in exact 45 degree angle so my knees can track out over my feet. I thought of olympic weightlifting shoes as a fix. But i'm not sure of the investment. I'm not confident they will allow me to full squat without the same problem occurring. I will gladly buy some if this solves the problem though.
The other day for my planned squat workout out the same thing happened and couldn't do 225 and the movement felt awkard and hard. So I switched to front squats and did 185lbs 7 times (I haven't did front squats in like 7 months). This tells me that my strength is the same I just cant demonstrate it in the full squat for whatever reason.
Solutions?- I thought about half squats- I would rather be good at full squats, Half squats kill my quads so much more and take longer for my quads to recover from. I know if I did these alot I would develop that quad soreness/pain I had again.
any thoughts? I just need a little insight. I really don't wanna quit full squats but If it is more trouble than it's worth I guess I will have to switch.
Thanks for your time.
101
Nutrition & Supplementation / Re: carb-back-loading for muscle gain / fat loss
« on: October 16, 2012, 10:13:58 pm »
I've been incorporating some of Keifer's carb back loading pricinples (haven't bought the book) and Martin berkhan's lean gains to lose my stubborn fat around my love handles and lower back. I'm having great success with both of these and feel like carb back loading can work for the majority of athletes maybe not endurance though. I train twice a day not including playing basketball and it is usually in the earlier part of the day. I simply wait til 10 -12 hours after I wake up to take some fast acting carbs( I drink a lot of fat free chocolate milk) I'm getting leaner and starting to see veins in my abs. The approach is working very well for me, I just had to minimize my fat intake with lean proteins. The science of carb backloading is very sound and lean gains is as well. Both approaches have been working for me so far.
102
ADARQ & LanceSTS - Q&A / Lance, myo rep question for unilateral training
« on: October 11, 2012, 03:46:55 pm »
Hey Lance, How would you set up myo reps for unilateral training? More specifically bulgarian split squats. would you myo rep one side first going through the activation set and and the myo reps before moving to the next leg? or what I've been trying is myo reps with bulgarian split squats, but I will use the activation set for my left leg then rest 5 seconds to catch my breath then switch legs and do the activation set for my right leg. My right leg which is my strongest always end up doing only like half of what left leg achieves. I keep switching legs on the myo rep sets as well. I'm curious how you would do this or if you would. I really like the myo rep philosophy and more importantly how time efficient and effective it is. any thoughts?
6
here's an example
bulgarian split squats x 45lb bar
left leg 23 very close to failure , right leg 14 very close to failure, left leg 6, right leg 6, left leg 6, right leg 6, left leg 6, right leg
and so on.
6
here's an example
bulgarian split squats x 45lb bar
left leg 23 very close to failure , right leg 14 very close to failure, left leg 6, right leg 6, left leg 6, right leg 6, left leg 6, right leg
and so on.
103
ADARQ & LanceSTS - Q&A / Re: whats good for cardio that I can do in 10 square feet or less?
« on: October 09, 2012, 05:52:44 pm »rossboxing.com
tons of ideas for at-home, small-space workouts on there. i've done the card deck workout a couple of times while traveling. it's fun. take a deck of cards and decide up front what exercise each suit represents. for example, hearts are burpees, spades are high knees in place (each rep is LR), clubs are push ups, and diamonds are overhead arm raises. then as you turn over cards you do the exercise of each card's suit. reps are the value of the card, face cards 10, aces 15. go through the deck as quickly as possible. hardly matters what exercises you do, those are just examples. adarq gave a bunch of others: quick feet, defensive slides, mountain climbers, etc. are all good.
Appreciate it, those sound like some viable options as well. My main Goal is to add this in on off days or days I don't shoot ball and do them fasted to accelerate some fat loss and promote recovery
104
ADARQ & LanceSTS - Q&A / Re: whats good for cardio that I can do in 10 square feet or less?
« on: October 08, 2012, 05:47:05 pm »
I don't have a jump rope at the moment, but if that is the best option I will go with that. Any suggestions of a good cheap one? Do you think Walmart would sell a good one? Also what do you recommend as far as the jump roping, do you still have that YouTube vid of a jump rope recovery session? Thanks for your reply man
105
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 08, 2012, 03:49:23 pm »<a href="http://www.youtube.com/watch?v=jKz4z2CCuik" target="_blank">http://www.youtube.com/watch?v=jKz4z2CCuik</a>
i thought this was old that's why i didnt originally click...
damn nice. first one was hard, second one had sick distance.
I need to learn how to absorb and produce that much force!! .... That is just sick, his take off was perfect!!...and farrrr