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Messages - LBSS

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9316
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 20, 2011, 11:52:19 am »
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9317
Strength, Power, Reactivity, & Speed Discussion / Re: High frequency squat time approaching
« on: January 20, 2011, 10:44:54 am »
Quote from: Raptor on January 20, 2011, 06:19:38 am
I DON'T WANT to train at jumping and this weight and bodyfat, my knee overuse will show up very quickly and the injury possibility increases in other areas as well.

I need to get at ~75 kg and then it's time to jump. Even more, I can't really jump anywhere since it's wet/cold outside and I don't have a gym in which to jump.

So it's time to get shredded, get cut, get awesome (or something) and work from there. And for that nutrition is DEFINITELY not going to help alone, I need to burn calories by the way of cardio and intervals.

That's why I want to do MSEM and then cardio just to get the feel of it, and progress in cardio from there.

Do you think that training in different spectrums (pure power & strength and pure conditioning and fat loss) will exclude each other out? MSEM is just a CNS training more than anything, so is doing a few reps of O-lifts or jump squats. And then, if I do interval stuff like swings it shouldn't have too much of a bad effect on power I think.

Categorically incorrect. Nutrition is BY FAR THE MOST IMPORTANT ELEMENT in cutting weight. A few KB swings are going to amount to jack squat in terms of calories burned. They won't hurt, but they're not gonna get you ripped and shredded.

CUT YOUR CALORIES, MAINTAIN OR INCREASE PROTEIN INTAKE, AND KEEP LIFTING HEAVY TO MAINTAIN LBM.

EDIT: If cardio is important to you for other reasons, then obviously you should keep doing it. My point was that as far as weight/fat loss goes, cardio is much, much less important than diet.

9318
Nutrition & Supplementation / Re: Question Thread
« on: January 20, 2011, 10:29:22 am »
Steps to a sensible diet, according to Lyle McDonald:

1. Determine necessary caloric intake.
2. Determine necessary protein intake.
3. Determine necessary fat intake.
4. Subtract calories from protein and fat from overall calorie requirement.
5. Voila, carb intake is determined.
6. Eat your vegetables.

In other words, sounds like you have a very sensible diet.

9319
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 19, 2011, 09:51:14 pm »
BW = blah blah blah
SORENESS =  glutes, hamstrings, traps
ACHES/INJURIES = the tip of my right index finger, posterior delts
FATIGUE = none
DIET = solid but I had this really nasty soup at lunch...won't make that mistake again

s2: power

- RATING (7/10)

- warmup

- 10 yard dashes x 5

- ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
lots of people shooting around, could not concentrate, got about 3 or 4 meh jumps and the rest meh but less so. Probably 8 jumps total.

- ME MR halftuck: 5 x 5
first two sets meh, 3-5 not so bad

- ME MR pogo: 3 x 5
first set meh, second set good, last set some asshole walked right in front of me and I lost my balance.

- SQUAT: 3x8
225,225,225 == all pretty easy

- S1: dips @ 3 x AF
bw+18 x10,10,10

- S1: pullups @ 3 x AF
9,9,4  :-[

- OPTIONAL: CORE (Y/N?)
circuit x3
--crunch +25x25
--side plank x30s/e

- STRETCH
and foam roll

9320
Strength, Power, Reactivity, & Speed Discussion / Re: High frequency squat time approaching
« on: January 19, 2011, 09:39:44 pm »
Quote from: Damien on January 19, 2011, 05:53:30 pm
cutting fat isnt about cardio (which in this case might be a hinderance to your strength training progress) but about nutrition. Get your diet right and you lose fat.

In your case i would just focus on the squat cycle and eat a lot to recover well, be energized and gain some muscle. After that you can focus on fat loss and strength mantainance.

Can I get a "Amen!"

9321
Article & Video Discussion / Re: valsalva maneuver
« on: January 19, 2011, 09:30:49 pm »
Quote from: PointerRyan on January 19, 2011, 08:20:43 pm
oh right so small breaths when using valsalva methods, and use it for 5rm and below lifts, right?

and if lifts mroe tha n5rm, then jsut breathe normall?

FWIW, I use valsalva maneuver for at least part of the ROM for all compound lifts I do -- squat, DL, bench, OHP -- regardless of rep range, including warm ups. It helps so much with maintaining a solid core, which might not be a huge issue on the first rep of a set of 8 but can be a big one on the last couple of reps. Practicing it has allowed me to do it more easily and with less blood pressure issues when I do end up going heavy.

9322
Nutrition & Supplementation / Re: Question Thread
« on: January 19, 2011, 04:53:48 pm »
Quote from: Sean0013 on January 19, 2011, 04:50:26 pm
As far as the research question - You're right. There hasn't been much study into their short term effects but the studies that have been done show increased activity of Nitric Oxide Synthase and NADPH oxidase in cell lines. This leads to lesser oxidative stress and greater production of NO which will lead to vasodilation. The importance of this is that post-meal vascular reactivity (tendency from blood vessels to relax or constrict) is a pretty strong predictor of cardiovascular disease later in life. It's been shown that people whose bloodvessels have a greater tendency towards decreased vascular reactivity post meal also have a greater tendency towards getting heart attacks, strokes and infarctions in other parts of their bodies. As most people spend the majority of the day in post-eating state it has pretty big implications when you draw it out in the longterm.

Cool. I did not know that. Good luck. You're going to University of East Anglia?

9323
Nutrition & Supplementation / Re: Question Thread
« on: January 19, 2011, 03:49:46 pm »
Another question: Are you willing to share journal articles and shit like that? My main avenue for those right now is Lyle's forum, but that's hit-or-miss and my requests usually go ignored because I'm mostly a lurker there.

9324
Nutrition & Supplementation / Re: Question Thread
« on: January 19, 2011, 03:47:17 pm »
Quote from: Sean0013 on January 19, 2011, 07:05:04 am
Guys, I've just been offered a PhD scholarship in Nutrition studying the post-prandial effect of Fish Oil fatty acids on vascular health.

In light of this, if anybody has any nutrition questions. Please ask me, i'll do the best to search the literature available to give you a conclusive answer. I'm no expert yet but I know enough to be able to help and this will also help me keep sharp for my PhD.

Not entirely sure I understand your research question. You want to know how the immediate post-meal effects of consuming n-3 fatty acids affect long-term vascular health? What are the acute effects of n-3's? I was kind of under the impression that their benefits are pretty much all long-term, not just in terms of vascular health but also in joint health and other things. You're trying to understand how the short-term effects of these fatty acids (i.e. how our body metabolizes and uses them) lead to the known or at least strongly suspected long-term benefits to vascular health?

Thanks in advance, sounds really interesting.

9325
Introduce Yourself / Re: SALUTATIONS FROM GEORGIA
« on: January 19, 2011, 03:36:12 pm »
Quote from: Petey0109 on January 19, 2011, 02:48:08 pm
@adarq Thanks man. I was wondering if you could help me with the starting strength nutrition because my school doesnt have whole milk and the other crap is sweetened 1 or 2% milk.

@zgin nah shawty. im from the dirty south.

the dirty south...of the former soviet union?

9326
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 18, 2011, 11:14:26 pm »
BW = blah blah blah
SORENESS =  glutes
ACHES/INJURIES = none
FATIGUE = none
DIET = solid

warm up
shot around, money inside three but form was breaking down badly outside. as with jumping, i'm much better if no one else is around.
jump rope, mobility

work
circuit x10
--30/30 jump rope
--30/30 KB swing (24kg)

cool down
foam roll
stretch

I turn my whole forearms when I jump rope, seems pretty inefficient. There was a guy there today jumping rope with a rope that was much too short for him, but he was just turning his wrists so he got it around. Ross Enamait's the same way in his videos. Need to work on that.

9327
Introduce Yourself / Re: Hello my fellow jumpers and athletes
« on: January 18, 2011, 05:02:50 pm »
What's your reach? Where are you from?

9328
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 18, 2011, 12:21:08 pm »
Thanks adarq and raptor  :D

Also, just posted this in the goals index thread, but here's a table of what I'm hoping to accomplish in the next 12 months:


current/pastgoal
weight170#180#
trap bar dead lift360#420#
squat320#375#
running vertical jump32"38"
overhead press5x135#5x165#
dips15xbw+810xbw+45
pull ups1310xbw+25
10-yard dash?1.67s
20-yard dash?2.77s
40-yard dash?4.80s

9329
Introduce Yourself / Re: for 45" running vert
« on: January 18, 2011, 11:03:48 am »
What's wrong with free advertising for Chipotle? I do it all the time. So much so that my coworkers gave me a Chipotle gift certificate for my birthday last year.

Chipotle is manna from heaven.

9330
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 17, 2011, 10:29:25 pm »
BW = idk but you know the drill
SORENESS =  none
ACHES/INJURIES = something was but i forget now lol
FATIGUE = none
DIET = solid

s1: volume-strength

- RATING (8/10)

- warmup

- ME jumps (~5-7 x 2) game going so subbed:
depth jumps 3x3
depth drops 3x3
Raptor is today's winner. Focused on keeping hips back on the landing and also used a lower box. Result = better jumps = profit.

- MR double leg bounds: 5 x 5 no space to subbed:
MR half tucks 5x5 == last three sets felt very good

- SQUAT: 3 x 8
215,215,215

- trap bar DL 3x5
300,300,300

- OHP: 3x5
120,120,120

- DB row: 3x8
75,75,75

- UNILATERAL: 3 x 8e (BSS)
150,150,150

- OPTIONAL: CORE (Y/N?)
N

- STRETCH

Nice workout.

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