Author Topic: chasing athleticism (Read 1464832 times)

Raptor · « **Reply #555 on:** December 20, 2012, 01:43:37 am »

I'm not sure if doing more volume for one leg is the smart way to go... I'd rather do the same volume for both but start with the weak leg first.

entropy · « **Reply #556 on:** December 20, 2012, 01:52:44 am »

Well then the other leg wouldn't catch up because each time both legs would get a lil bit stronger but the strong one will always be ahead of the weak one? I do start with the weak one first though. And then do the same number of reps with the strong leg even though I could easily do more!

Raptor · « **Reply #557 on:** December 20, 2012, 02:27:25 am »

You can't think like that. The effort for the weak leg will be bigger than the effort for the strong leg and slowly they will catch up.

entropy · « **Reply #558 on:** December 20, 2012, 03:47:19 am »

aite so how about this, once ive got 6x60 for both legs, i keep the stronger leg on 60 while progressing the weaker leg to say 70. Then progress them both from there at the same rate

entropy · « **Reply #559 on:** December 20, 2012, 03:56:25 am »

thinking out aloud .. what is the bss? it's a kind of unilateral exercise but not really since it's not a true single leg exercise that is kind of a squat but not really because it's not below parallel. so for it to be an effective leg exercise you kind of need to be lifting a weight >> 1/2*FS_max. Why? because being a partial squat, by giving up depth we use more weight. and by giving up true unilateralism we can use more weight than 1/2 the bilateral weight. so i should be looking at building up to say 100x6 on BSS to get something out of the exercise. hows my logik?

Raptor · « **Reply #560 on:** December 20, 2012, 04:18:55 am »

Quote from: entropy on December 20, 2012, 03:47:19 am

aite so how about this, once ive got 6x60 for both legs, i keep the stronger leg on 60 while progressing the weaker leg to say 70. Then progress them both from there at the same rate

No. You use the same weight for both legs, with the weak leg first. This way the weak leg gets to his maximum number of repetitions while the strong leg gets "some" training effect since it still does work but it doesn't go to failure like the weak leg does.

Quote from: entropy on December 20, 2012, 03:56:25 am

thinking out aloud .. what is the bss? it's a kind of unilateral exercise but not really since it's not a true single leg exercise that is kind of a squat but not really because it's not below parallel. so for it to be an effective leg exercise you kind of need to be lifting a weight >> 1/2*FS_max. Why? because being a partial squat, by giving up depth we use more weight. and by giving up true unilateralism we can use more weight than 1/2 the bilateral weight. so i should be looking at building up to say 100x6 on BSS to get something out of the exercise. hows my logik?

You think too much... you shouldn't worry about correlating exercises. You shouldn't think "If I front squat 100 kg does that mean that I can do the same work back squatting 120 kg or BSS-ing with 50 kg dumbbells?"

Too many parameters to correlate these exercises. You just need to worry about improving whatever lift you're aiming to improve. If you're improving then you're getting closer to your objective of improving athleticism.

LBSS · « **Reply #561 on:** December 20, 2012, 10:21:40 am »

do the weak leg to technical failure, then match reps with the strong leg. same volume for each but you're not exacerbating the difference between sides.

for another approach, go read adarq's journal over the past few weeks. he's been doing unilateral sets to failure and just ignoring the imbalance, with the idea that the strong limb getting stronger will also help the weak limb get stronger. there's some basis there: people who injure a leg and can only exercise one can get strength gains in the injured leg -- or at least prevent more serious losses -- by doing that strong-side only work.

not that you need more food for thought. you just need to squat. RHYME!

entropy · « **Reply #562 on:** December 20, 2012, 10:06:32 pm »

Thank you gents, all good infos. Will keep it in mind as always. I was due for an epic catch up session of front squatting, back squatting, bss, weighted chins, bench press, sprinting, hiit, jumping but i'm helping my father out on a renovation today so i'll probably be spent moving around heavy blocks of limestone all day. we'll see how it goes. i think kids like to use the phrase FML in times like this .. it's all good.

entropy · « **Reply #563 on:** December 21, 2012, 04:59:30 am »

Training
FS 1x90, 1x100, 1x110, 1x115, 0x120
BS 3x90, 2x100, 2x110
BP 1x77.5, 1x80, 1x82.5, 1x85, 6x75, 7x70
WC 3xBW, 3x83.3, 2x93.3, 1x98.3, 1x100.8, 1x103.3, 2x98.3, 5x93.3

BW: 77kg/170lb

FS notes:
My ego led me astray (yet again). I shuda gone for 118 or something for a 1/2kg PR instead of 120. Next time will do a better job picking the top weight. And another thing, I should try to get more volume in weights around 110kg cause I can do those without getting folded over.

BS notes:
Shit shit shit. When I think i've won ground, squat takes it back the next workout.

BP notes:
Finally got around to BP in over 10 days (!). Have lost some strength, rebuild time.

WC notes:
I didn't do any dubious reps - every single one I exploded way over the bar. That's how I like em. Will try to get more reps with 20kg next time, and keep in that explode range. Then once i've got some decent volume built up, try to set a new PR.

I feel like trying to dunk. I haven't dunked in like 4 months or something. I doubt I can even jump that high but I just have the itch. Will go try out in the outdoor court now!

update - damn!!!!!!!!

I was running late for picking up my sister from the airport who is come home for holidays. On the way there, i stopped at the court for a few minutes. I didn't expect to even get one dunk. But on the very first attempt, no warmup, landed it easily. Then tried another one but harder and I got higher and dunked it even better. Then tried a SVJ dunk - got that too!! That was only a dream for me and now it's reality! So exciting!

uploading a video now brb

adarqui · « **Reply #564 on:** December 21, 2012, 08:03:07 am »

Quote from: entropy on December 21, 2012, 04:59:30 am

Training
FS 1x90, 1x100, 1x110, 1x115, 0x120
BS 3x90, 2x100, 2x110
BP 1x77.5, 1x80, 1x82.5, 1x85, 6x75, 7x70
WC 3xBW, 3x83.3, 2x93.3, 1x98.3, 1x100.8, 1x103.3, 2x98.3, 5x93.3

BW: 77kg/170lb

FS notes:
My ego led me astray (yet again). I shuda gone for 118 or something for a 1/2kg PR instead of 120. Next time will do a better job picking the top weight. And another thing, I should try to get more volume in weights around 110kg cause I can do those without getting folded over.

BS notes:
Shit shit shit. When I think i've won ground, squat takes it back the next workout.

BP notes:
Finally got around to BP in over 10 days (!). Have lost some strength, rebuild time.

WC notes:
I didn't do any dubious reps - every single one I exploded way over the bar. That's how I like em. Will try to get more reps with 20kg next time, and keep in that explode range. Then once i've got some decent volume built up, try to set a new PR.
I feel like trying to dunk. I haven't dunked in like 4 months or something. I doubt I can even jump that high but I just have the itch. Will go try out in the outdoor court now!

update - damn!!!!!!!!

I was running late for picking up my sister from the airport who is come home for holidays. On the way there, i stopped at the court for a few minutes. I didn't expect to even get one dunk. But on the very first attempt, no warmup, landed it easily. Then tried another one but harder and I got higher and dunked it even better. Then tried a SVJ dunk - got that too!! That was only a dream for me and now it's reality! So exciting!

uploading a video now brb

wtf? sick@!$!@

i can't imagine not dunking for 4 months and somehow doing what you did..

you are now officially in the kingfish SVJ dunk club.

congrats man.

were you feeling bouncy or what? I mean you must have felt really good when you walked on that court?

Raptor · « **Reply #565 on:** December 21, 2012, 08:29:10 am »

Being light helps eh?

entropy · « **Reply #566 on:** December 21, 2012, 08:47:15 am »

Quote from: adarqui on December 21, 2012, 08:03:07 am

Quote from: entropy on December 21, 2012, 04:59:30 am
Training
FS 1x90, 1x100, 1x110, 1x115, 0x120
BS 3x90, 2x100, 2x110
BP 1x77.5, 1x80, 1x82.5, 1x85, 6x75, 7x70
WC 3xBW, 3x83.3, 2x93.3, 1x98.3, 1x100.8, 1x103.3, 2x98.3, 5x93.3

BW: 77kg/170lb

FS notes:
My ego led me astray (yet again). I shuda gone for 118 or something for a 1/2kg PR instead of 120. Next time will do a better job picking the top weight. And another thing, I should try to get more volume in weights around 110kg cause I can do those without getting folded over.

BS notes:
Shit shit shit. When I think i've won ground, squat takes it back the next workout.

BP notes:
Finally got around to BP in over 10 days (!). Have lost some strength, rebuild time.

WC notes:
I didn't do any dubious reps - every single one I exploded way over the bar. That's how I like em. Will try to get more reps with 20kg next time, and keep in that explode range. Then once i've got some decent volume built up, try to set a new PR.
I feel like trying to dunk. I haven't dunked in like 4 months or something. I doubt I can even jump that high but I just have the itch. Will go try out in the outdoor court now!

update - damn!!!!!!!!

I was running late for picking up my sister from the airport who is come home for holidays. On the way there, i stopped at the court for a few minutes. I didn't expect to even get one dunk. But on the very first attempt, no warmup, landed it easily. Then tried another one but harder and I got higher and dunked it even better. Then tried a SVJ dunk - got that too!! That was only a dream for me and now it's reality! So exciting!

uploading a video now brb

wtf? sick@!$!@

i can't imagine not dunking for 4 months and somehow doing what you did..

you are now officially in the kingfish SVJ dunk club.

congrats man.

were you feeling bouncy or what? I mean you must have felt really good when you walked on that court?

Thanks bruv!!!!!

i wasn't feeling especially bouncy but I just felt like dunking for some reason. like a craving. I haven't felt like that in months. I was pretty tired today didn't sleep well and hd a long training session before going to the playground. Was late picking up my sis so only had like 2 minutes to throw down before jumping in the car and driving 30-40 mins!

I can't describe the feeling though.. amazing........ omgs! still on a high

Quote from: Raptor on December 21, 2012, 08:29:10 am

Being light helps eh?

kind of but i was pretty light for most of my life but i could never dunk. like even in highschool when i playd a lot of ball, i cud touch the rim but no chance dunking. After school and into university I become sedentary with office job etc and gained a lot of weight (topping out at 112kg/250lb 2 years ago). I've lost some 35kg since then but dunno, training and weight loss has gone well together. I couldn't have done it without one or the other.

video on its way .. might be a while though connection isn't super fast

<a href="http://www.youtube.com/watch?v=ca7I0We4Cts" target="_blank">http://www.youtube.com/watch?v=ca7I0We4Cts</a>

LBSS · « **Reply #567 on:** December 21, 2012, 09:54:30 am »

Raptor · « **Reply #568 on:** December 21, 2012, 10:27:38 am »

I'd really freak out if I saw Jesus dunking.

entropy · « **Reply #569 on:** December 23, 2012, 11:47:17 pm »

BW: 76.8kg/169.31lb

Finally a whoosh. I've been strict for 6 days and the scale finally got under 77kg. I have decided that since I can't do carb reloads properly, I shan't do them at all. Instead I had a larger carb meal last night for dinner and left it at that. Much better, didn't lead to any crazy binging. I think the reason the scale finally moved is because of the free meal? Which is a cool side effect.

Somehow i'm managing to navigate the dieting landmine that is this time of the year without crashing over. Actually doing really well, feels like I could go the distance this time around. I think the extra motivation of seeing the effect my training/nutrition has had on my athleticism is giving me more reason to stay the course.

edit. oh and i'm hoping to get close to 75kg by the end of the year if I get a coupla whooshes. But we'll see what happens. Might have to do some extra conditioning since I haven't been doing any lately.

Adarq.org

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Author Topic: chasing athleticism (Read 1464832 times)

Raptor

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entropy

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Raptor

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entropy

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entropy

Re: chasing athleticism - bss

Raptor

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LBSS

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entropy

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entropy

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adarqui

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Raptor

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entropy

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LBSS

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Raptor

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entropy

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