Author Topic: chasing athleticism (Read 1464727 times)

LBSS · « **Reply #3390 on:** November 14, 2016, 02:33:00 am »

interesting that your experience with the weight vest is that chronic use is less effective. the one published study i've seen on weight vests and potentiation found the opposite, i.e. that acute potentiation (wearing it to warm up and then taking it off) was minimal to nonexistent, but chronic potentiation (wearing it around for days at a time and then taking it off after warming up) did have a significant positive effect. my own experience was of the latter.

maxent · « **Reply #3391 on:** November 14, 2016, 03:14:14 am »

Quote from: LBSS on November 14, 2016, 02:33:00 am

interesting that your experience with the weight vest is that chronic use is less effective. the one published study i've seen on weight vests and potentiation found the opposite, i.e. that acute potentiation (wearing it to warm up and then taking it off) was minimal to nonexistent, but chronic potentiation (wearing it around for days at a time and then taking it off after warming up) did have a significant positive effect. my own experience was of the latter.

I think it's totally explainable by adaptation. When i used it as a potentiation tooll (unwittingly) ... it actually worked as advertised .. cns inhibitation etc. But wearing it chronically made those things disappear b/c my CNS can figure out when the vest is off and resumes inhibition to protect the body. i still remmeber how it felt when i first took off the vest acutely . the first time i used it, i was flying around the court whether dunking or driving .. most amazing thing ive ever experienced out of training. Now if i take off the vest almost nothing changes in terms of speed, cns just changes gears smoothly and it's almost if nothing changed had i not even worn the vest

LBSS · « **Reply #3392 on:** November 14, 2016, 04:17:48 am »

weird. exact opposite for me. wearing it around and warming up with and then taking it off felt like putting on rocket boots. got like a 2" boost on DLRVJ, which is like 6%. pretty big effect, for me the difference between getting high enough to dunk and not. just wearing it to warm up had no effect.

maxent · « **Reply #3393 on:** November 14, 2016, 05:23:13 am »

I just wanted to make a note that my thighs are looking pretty big... im not even squatting much at the moment. it's my lower legs which i need to grow tho .. look like a chicken lmao

maxent · « **Reply #3394 on:** November 14, 2016, 05:25:05 am »

Quote from: LBSS on November 14, 2016, 04:17:48 am

weird. exact opposite for me. wearing it around and warming up with and then taking it off felt like putting on rocket boots. got like a 2" boost on DLRVJ, which is like 6%. pretty big effect, for me the difference between getting high enough to dunk and not. just wearing it to warm up had no effect.

i actually did that experiment yesterday. landed a very hard ME effort dunk at 95kg .. took off vest, took a nice break of about 5 mins. Then tried to dunk unweighted. And actually jumped lower than i used to get without usinbg the vest. But there is a confounding variable. My left ankle niggle kicked in and it inhibits vertical. I wish i could fix it. I may need to start addressing it with strategic taping .. it's the back of my ankle btw .. does anyone have any experience managing and rehabing that particular injury?

edit, ok maybe im wrong about the injury .. it cud be something else like achilles tendon ..y ikes :/

http://sma.org.au/resources-advice/injury-fact-sheets/achilles-tendon-injuries/

maxent · « **Reply #3395 on:** November 15, 2016, 05:43:17 am »

BS 6x120(warmup LPR)
BP 1x90, 8x75
Back Xtn 3x6x93.6(+10kg vest; PR)

BW: 81.5kg (LPR)

Notes:

Coges · « **Reply #3396 on:** November 15, 2016, 05:21:48 pm »

Quote from: maxent on November 15, 2016, 05:43:17 am

BS 6x120(warmup LPR)
BP 1x90, 8x75
Back Xtn 3x6x93.6(+10kg vest; PR)

BW: 81.5kg (LPR)

Notes:

When you say warm up LPR is the 120 your first set or are you building up to that weight?

maxent · « **Reply #3397 on:** November 15, 2016, 10:59:00 pm »

I did 6x120kg after 6x70(2x25kg plates). My last warmup set is usually 6x110kg which i do every squat workout. figure if my topsets are gone down, i might as well start working harder on the other end.

In other news i think i got myself out of bball games on tuesdays on account of my achilles. Now to do the same for thurs..

Coges · « **Reply #3398 on:** November 16, 2016, 01:01:39 am »

Quote from: maxent on November 15, 2016, 10:59:00 pm

I did 6x120kg after 6x70(2x25kg plates). My last warmup set is usually 6x110kg which i do every squat workout. figure if my topsets are gone down, i might as well start working harder on the other end.

Cool cool. I just had this vision of you rocking up to the squat rack with 120 on it and busting out 6 reps cold.

maxent · « **Reply #3399 on:** November 16, 2016, 11:20:13 am »

ok while im rehabbing my achilles ... im going to do a few things

1. get a scan done (ultrasound) and see the extent of the damage. i would like an MRI but i dont think its possible in australia without dropping a lot of money

2. stop doing stuff things that disturb the achilles, which means no more dunking for a few months. i am going to play it safe and put the weight vest away for now too

3. more upper body work

4. get the squat goal of double bw for reps out of the way.. ive never broken 1.8 leave alone 1.9 or 2.0 and i am aiming to rep 2.0

5. skill work: revamp my jumpshot mechanics and get decent ball handing. the only way im goign to enjoy basketball again is to play on teh perimeter but right now im not as skilled there as i'd like to be to displace others

6. lbbs says i have no arm swing on my dunks. what im realising now is that i have no arm swing period. even when walking i dont use it and i wouldnt be suprised it's why i look so robotical and mechanical on the court as well. going to tape myself doing various athletic things and see if i can improve my form

7. i need to ride a bike or something for fitness cos i dont think running is a good idea while my achilles isnt healed ... though i dont remember any discomfort frm running per se .. i think it's only the dunks which cause the problems and i can def go without dunking

8. keep doing the back extensions and i want to reintroduce heavy partial squats. i havent done them in a while cos my back, but i need to bring them back

adarqui · « **Reply #3400 on:** November 16, 2016, 11:21:23 am »

Quote from: maxent on November 14, 2016, 05:25:05 am

Quote from: LBSS on November 14, 2016, 04:17:48 am
weird. exact opposite for me. wearing it around and warming up with and then taking it off felt like putting on rocket boots. got like a 2" boost on DLRVJ, which is like 6%. pretty big effect, for me the difference between getting high enough to dunk and not. just wearing it to warm up had no effect.

i actually did that experiment yesterday. landed a very hard ME effort dunk at 95kg .. took off vest, took a nice break of about 5 mins. Then tried to dunk unweighted. And actually jumped lower than i used to get without usinbg the vest. But there is a confounding variable. My left ankle niggle kicked in and it inhibits vertical. I wish i could fix it. I may need to start addressing it with strategic taping .. it's the back of my ankle btw .. does anyone have any experience managing and rehabing that particular injury?
edit, ok maybe im wrong about the injury .. it cud be something else like achilles tendon ..y ikes :/

http://sma.org.au/resources-advice/injury-fact-sheets/achilles-tendon-injuries/

back of the ankle where? on the heel?

i've had lots of weird heel/achilles aches, always freaks me out to the max.. i'd personally try refraining from activities that exacerbate it, rather than experimenting with taping etc.. but i'm overly cautious when it comes to the achilles.

so my initial advice is rest.. rehab would be calf raise variations (forefoot slightly elevated for more ROM, double leg, feet straight/internally rotated/externally rotated) and then eventually single leg.. also some very light mobility exercises for the ankle, but definitely not forcing ROM, letting it sink in naturally.

also an extremely important factor when it comes to achilles aches & such is making sure you properly warmup.. if you ever skip out on a warmup, you're running the risk of things getting worse.. that's been my mistake on several occasions.

pc!

adarqui · « **Reply #3401 on:** November 16, 2016, 11:23:31 am »

Quote from: maxent on November 16, 2016, 11:20:13 am

ok while im rehabbing my achilles ... im going to do a few things

1. get a scan done (ultrasound) and see the extent of the damage. i would like an MRI but i dont think its possible in australia without dropping a lot of money

2. stop doing stuff things that disturb the achilles, which means no more dunking for a few months. i am going to play it safe and put the weight vest away for now too

3. more upper body work

4. get the squat goal of double bw for reps out of the way.. ive never broken 1.8 leave alone 1.9 or 2.0 and i am aiming to rep 2.0

5. skill work: revamp my jumpshot mechanics and get decent ball handing. the only way im goign to enjoy basketball again is to play on teh perimeter but right now im not as skilled there as i'd like to be to displace others

6. lbbs says i have no arm swing on my dunks. what im realising now is that i have no arm swing period. even when walking i dont use it and i wouldnt be suprised it's why i look so robotical and mechanical on the court as well. going to tape myself doing various athletic things and see if i can improve my form

7. i need to ride a bike or something for fitness cos i dont think running is a good idea while my achilles isnt healed ... though i dont remember any discomfort frm running per se .. i think it's only the dunks which cause the problems and i can def go without dunking

8. keep doing the back extensions and i want to reintroduce heavy partial squats. i havent done them in a while cos my back, but i need to bring them back

also just be careful that you're squatting isn't putting too much extra tension on your achilles.. for example, if I didn't elevated my heels, I feel much more tension on the back of my heel as my achilles stretches, so I have to be much more careful without my heels elevated.. stuff like that. Basically just make sure you're not forcing your achilles to bear too much load/overstretch in these weightlifting movements.

maxent · « **Reply #3402 on:** November 16, 2016, 11:30:11 pm »

Quote from: adarqui on November 16, 2016, 11:21:23 am

Quote from: maxent on November 14, 2016, 05:25:05 am
Quote from: LBSS on November 14, 2016, 04:17:48 am
weird. exact opposite for me. wearing it around and warming up with and then taking it off felt like putting on rocket boots. got like a 2" boost on DLRVJ, which is like 6%. pretty big effect, for me the difference between getting high enough to dunk and not. just wearing it to warm up had no effect.

i actually did that experiment yesterday. landed a very hard ME effort dunk at 95kg .. took off vest, took a nice break of about 5 mins. Then tried to dunk unweighted. And actually jumped lower than i used to get without usinbg the vest. But there is a confounding variable. My left ankle niggle kicked in and it inhibits vertical. I wish i could fix it. I may need to start addressing it with strategic taping .. it's the back of my ankle btw .. does anyone have any experience managing and rehabing that particular injury?
edit, ok maybe im wrong about the injury .. it cud be something else like achilles tendon ..y ikes :/

http://sma.org.au/resources-advice/injury-fact-sheets/achilles-tendon-injuries/

back of the ankle where? on the heel?

i've had lots of weird heel/achilles aches, always freaks me out to the max.. i'd personally try refraining from activities that exacerbate it, rather than experimenting with taping etc.. but i'm overly cautious when it comes to the achilles.

so my initial advice is rest.. rehab would be calf raise variations (forefoot slightly elevated for more ROM, double leg, feet straight/internally rotated/externally rotated) and then eventually single leg.. also some very light mobility exercises for the ankle, but definitely not forcing ROM, letting it sink in naturally.

also an extremely important factor when it comes to achilles aches & such is making sure you properly warmup.. if you ever skip out on a warmup, you're running the risk of things getting worse.. that's been my mistake on several occasions.

pc!

Hi! Not the base of the heel/sole but back of the ankle. It feels fine today as expected after 2 sleeps, but if i go and do sme dunks tonight it will trigger the thing again. I wont dunk today though! Or at all for a while. But it remains to be seen what other training i can do around it. Will take your advice to do the rehab work, thank you. I am also suspecting footwear to be a possible culprit, Kobe's might be causing the problem.

maxent · « **Reply #3403 on:** November 17, 2016, 09:32:39 am »

BS 6x122.5(warmup LPR)
Partial BS 6x150, 8x180, 12x160
Push Press 6x60
Bball game
HIT sprint intervals
Back Xtn 3x10x10kg vest (PR)

maxent · « **Reply #3404 on:** November 17, 2016, 11:41:26 pm »

BW: 83.2kg (PR)

Been eating poorly so weight has gone up. But hoping to reset today.

I do think since i stopped doing partial squats my super snappy lockout has all but disappeared. So i do think i need to get my quarter squat up somewhere PR'ry and then put it on maintenance rather than stop doing them altogether, which doesn't work, evidently since I lost the benefits conferred. It remains to be seen if using back extensions + quarter squats while practicing a set or two of backsquats regularly i can progress past my previous squat PRs without focusing on BS itself.

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Author Topic: chasing athleticism (Read 1464727 times)

LBSS

Re: chasing athleticism

maxent

Re: chasing athleticism

LBSS

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maxent

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Coges

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Coges

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maxent

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adarqui

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adarqui

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maxent

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