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ADARQ & LanceSTS - Q&A / Re: Cardio for fat loss when being on caloric surplus?
« on: November 23, 2010, 09:44:19 am »IMO it would depend alot on the intensity and contents of the workout, if you stimulated enough growth then that should work out as you planned it. The low intensity, not too taxing, cardio session is always a good idea, it will not only burn SOME bodyfat, it will also aid in your overall gpp and help you recover between sets and during your workout. This overtime correlates to more reps, more weight, less recovery time needed, etc., all very big factors in accomplishing your goal of building muscle tissue.
This. As long as the surplus is still there and you're getting enough protein and doing the heavy work, a bit of light cardio can only be good.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 23, 2010, 09:21:26 am »
lol was that dude trying to dunk in flip flops? that's what it looked like.
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ADARQ & LanceSTS - Q&A / Re: Bodyweight
« on: November 23, 2010, 07:50:12 am »
I'd add that it's important to stretch when you're done, too.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 23, 2010, 07:46:46 am »Do tuck jumps always hurt your back? Thats like the only exercise that slightly aggravates my back for some reason, dont know why though?
Nope, never had a problem with them before. And didn't yesterday when I did them again. I think it was just some overenthusiastic hip flexion.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 22, 2010, 09:32:11 pm »
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST
warm up
foam roll
stretches
jump rope
work
tuck jump 4x15
pogo 4x5 -- neither of these felt especially bouncy, even by my standards
jump squat 3x3x85 -- pretty good
squat 5x275 -- best squat set I've had in a while, after a bunch in a row with shit form
OHP 3x5x115
chin 3x5x53.5
core x3
--crunch x50
--side crunch x25/ea
--superman x25
cool down
stretch
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST
warm up
foam roll
stretches
jump rope
work
tuck jump 4x15
pogo 4x5 -- neither of these felt especially bouncy, even by my standards
jump squat 3x3x85 -- pretty good
squat 5x275 -- best squat set I've had in a while, after a bunch in a row with shit form
OHP 3x5x115
chin 3x5x53.5
core x3
--crunch x50
--side crunch x25/ea
--superman x25
cool down
stretch
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Strength, Power, Reactivity, & Speed Discussion / Re: Measurements
« on: November 22, 2010, 05:06:37 pm »http://www.yewhealth.com/estimated-1rm-for-the-big-3/
I should be benching 220 and oly squatting 300. Im a bit below that.
I assume you mean kilos. Cause there's no way in hell my estimated max bench is 381 and yours is 220.
Yeah of course kilos. 484 bench and 660 oly squat that is.
Phew, you had me worried there for a second. I guess we're fraternal twins.
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Introduce Yourself / Re: One more inch
« on: November 22, 2010, 04:48:22 pm »
Yeah I think Charlie Francis (RIP) would have an aneurysm if he saw 8x80 recommended as a way to build explosiveness and/or speed (EDIT: Except for someone already highly trained and already well into their training year). Seems pretty retarded to me.
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Strength, Power, Reactivity, & Speed Discussion / Re: BOX JUMPS ARE STUPID - STOP BRAGGING AND DO A REAL VERT, BITCHES
« on: November 22, 2010, 01:44:44 pm »In squatting for jumping improvement, IN MY OPINION, the amortization phase, the point in the movement where the bar goes from downward motion to upward, is the single most important part of the lift. I have seen and strongly believe that the athletes who can turn the lift around the fastest will always have the best carryover to jumping. It is more about how quickly you can get to top speed at that particular point in the lift, than the overall speed attained during the movement.
Interesting point and I think adarq has said this before in reference to REA squatting and jump squatting. I'm pretty sure I suck at this part of the movement. Any cues/tips on improving it?
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Pics, Videos, & Links / Re: Blake Griffin
« on: November 22, 2010, 01:41:05 pm »
He's a monster. Too bad he plays for the Clips...
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 22, 2010, 01:40:25 pm »
It'll hurt like a bitch if it's what stops your upward movement.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 22, 2010, 12:27:33 pm »yea I did the same doing tuck jumps the other day. Hurt like hell but just adjusted how high I brought my knees.
That's interesting. I'll try less flexion the next time I do them, see how it goes.
lol im 24 also, happy birthday
Thanks!
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News, Announcements, & Suggestions / Re: Officially welcoming LanceSTS to the forum!!
« on: November 22, 2010, 10:26:57 am »Thanks guys! Cant explain in words how happy I am to be a part of this great place!@!@
And we, in turn, are happy to have someone who wakes up in the morning and can answer our questions before 3 PM EST.
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Strength, Power, Reactivity, & Speed Discussion / Re: BOX JUMPS ARE STUPID - STOP BRAGGING AND DO A REAL VERT, BITCHES
« on: November 22, 2010, 10:23:22 am »So was Louie receptive to your ideas? I am sure there are few in the United States that are stronger than those WSB guys on the three major lifts, but as far as VJ goes, I mean they are too massive to even move all that weight to be among the best leapers.
My "ideas" were just valid points that he didnt disagree with, the thing that alot of people misunderstand about Louie is he doesnt care about vertical jump nearly as much as alot of us do, if you gave him a choice of increasing someones svj by 10 inches or increasing their box squat 50lbs, hed take the box squat no question.
Alot of those guys have too much bodyfat to optimize jumping, but the main difference is they dont really train for jumping at all, all of the explosive and dynamic exercises are done to improve rfd in the LIFTS, not a vertical jump. Powerlifting is NOT jump training, just like jump training is not powerlifting.
PAGING STEVEN-MILLER, PAGING STEVEN-MILLER
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 22, 2010, 08:50:21 am »Happy bday twin.Im 24 today as well then.
Damn I feel old. Maybe thats why you wrecked your back. Because of your extreme age.
LBSS happy birthday !!!
Flander are you trying to depress me?
Mid-20's baby! I'm getting on in years, for sure. Vag, you should pretty much hang 'em up at this point.
@adarq: I think you're right, combo of hip flexion/extreme posterior tilt did it. It was already feeling better throughout yesterday and I did some stretches and stuff. About 95% today, I'd say. Good enough to get back under the bar.
