Author Topic: chasing athleticism (Read 1464728 times)

LBSS · « **Reply #765 on:** March 14, 2013, 09:39:11 am »

if you ever do get those big firm strong buttocks, you should wax, post a pic to the big booty bitches thread, and then revel in the lulz when raptor and mutumbo upvote you.

Raptor · « **Reply #766 on:** March 14, 2013, 10:02:47 am »

Can hardly wait.

entropy · « **Reply #767 on:** March 15, 2013, 02:13:23 am »

Quote from: LBSS on March 14, 2013, 09:39:11 am

if you ever do get those big firm strong buttocks, you should wax, post a pic to the big booty bitches thread, and then revel in the lulz when raptor and mutumbo upvote you.

HAHAHAHAHAH!

entropy · « **Reply #768 on:** March 15, 2013, 06:52:43 am »

Training
FS 3x114 (PR), 5x108.5 (PR)
BS 2x6x109 (PR)
OHP 4x57, 4x56, 7x50

FS notes:
Got the PRs but they were crazy hard. I've never come so precariously close to failure on the last rep nevertheless completing the set. Damn. These are 3RM and 5RM, at least for today. I wanted the PRs to come easy after I ate a lot of food yesterday.

BS notes:
I dunno if i'll be able to manage the BS pr today after grinding out the PRs on front squat, but we'll see, give a shot. Update - got it! And this isn't just a high bar PR, it's a lifetime backsquat PR for 6 reps including lowbar. Feels good man. I love high bar backsquatting now. It feels so comfy. Don't get me wrong, i'm not going to cheat on my first love or anything, but it's growing on me.

For the first time my BS worksets are higher than my top front squat fiver. Haha. About time, even if only by 1/2kg. Full squat video below, hyperlinked references linked above.

Time to talk the dog for a walk, and then i'm going to shoot around, throw a coupla dunks down, have a quick conditioning session and begin recovery procedings.

I'm looking forward to smashing the last front squat PRs of the week on sunday. The big 3x115kg and 5x110kg front squat milestones are finally here!! I'm going to be ready. I'll sleep perfectly, kingfisher style, lots of rest, lots of chicken breast. They will fall and then front squat goes on maintenance while I focus on my new found adoration for highbar backsquats.

LBSS · « **Reply #769 on:** March 15, 2013, 10:17:14 am »

bs looked so much smoother at the knees. nice job.

entropy · « **Reply #770 on:** March 16, 2013, 02:19:29 am »

Quote from: LBSS on March 15, 2013, 10:17:14 am

bs looked so much smoother at the knees. nice job.

Thanks bud!

I forgot to log the rest of the night, but I went and did some dunks. I didn't do too many because i'm saving that for sunday. They were alright. The SVJ's felt very strong, I did 10 in total, and about 10 RVJs. Was curious about my vertical, and came up with an easy way to quickly tell my vertical, see below.

So if i'm close to my wrist, that's a 30" vertical. And the top of my forearm is a legit 40". So depending on where I touch on the arm, i'll know where I am in that 30"-40" range.

My SVJ yesterday was probably around 31-32". I don't think it was as high as 33.0" or as low as 30.0". The annoying thing is, i'll touch my arm to the rim, but I wont be able to tell upon landing where exactly I touched. I can't feel the contact point or anything, which is frustrating. But i've got an idea. I'm going to put a band or something around my arm, say around 36". Then on video i'll be able to tell whether the band was above the rim or below, giving me an idea of where I am.

A 36" SVJ would be real nice I think and a 40" running would be sick. But i'm not close to either of those right now. I think i am at 32" and 35" respectively. On sunday i'll give a definitive estimate of my vertical for both standing and running.

entropy · « **Reply #771 on:** March 17, 2013, 02:18:38 am »

I was studying the front squat for the first time in forever and I ended up watching johnymnenomic on youtube. I remember watching his video when I initially started front squatting and I was very impressed with the way he maintained a vertical back.

<a href="http://www.youtube.com/watch?v=3NRmdtSvmQQ" target="_blank">http://www.youtube.com/watch?v=3NRmdtSvmQQ</a>

This time around I noticed how wide his stance his. I bet if I had such a wide stance I could have nicer form with less violent movement into the bottom position. But I think at some point I decided I liked a narrow stance because it felt more comfortable and strong, and because it was more applicable to athletic endevours. I looked at my stance just before a jump and I pretty much have the same sort of stance in my squats as well.

I was also browsing pendlays forum and came across this post by one of the guys theree

Quote from: Koing

Oly squats you DO NOT WANT TO DIVE BOMB IN TO THE SQUATS. This WILL RUIN YOUR KNEES IN THE LONG RUN. Not a question of IF BUT WHEN.

NO COACH will tell a lifter to dive bomb in to the squat. Descent should be controlled and fast up. You want to get STRONG and not use the bounce in the squat to squat more.

Your knees will take a huge amount of a beating in the OLifts as it is.

This will hurt the smaller guys A LOT MORE. The smaller guys will have less muscle/ fat around the joints and will be able to get deeper and this will ruin your knees if you drop from a greater height in the squat. It really is a recipe to injure yourself longer term.

Ask Glenn/ Don about this. You do not want to drop in fast in the squats to get strong/ get use to the bounce. Practice the bounce by lifting and getting the timing. You will use less weight and you will be dropping from a lower height.

Koing

And it got me wondering, am I doing what Koing describes above? I really should get those knee sleeves as well.

AGC · « **Reply #772 on:** March 17, 2013, 04:09:51 am »

I agree with what Koing (cool name bro) is saying overall. I guess on the other hand there's the specificity crew who would argue it's a good thing to accelerate the eccentric phase because you want to do that in a bilateral jump.

Raptor · « **Reply #773 on:** March 17, 2013, 05:06:23 am »

Koing-Vert

Raptor · « **Reply #774 on:** March 17, 2013, 05:06:58 am »

Quote from: acole14 on March 17, 2013, 04:09:51 am

I agree with what Koing (cool name bro) is saying overall. I guess on the other hand there's the specificity crew who would argue it's a good thing to accelerate the eccentric phase because you want to do that in a bilateral jump.

Except you don't use that depth to jump so the specificity "jumps" out the window.

AGC · « **Reply #775 on:** March 17, 2013, 06:01:00 am »

Quote from: Raptor on March 17, 2013, 05:06:58 am

Quote from: acole14 on March 17, 2013, 04:09:51 am
I agree with what Koing (cool name bro) is saying overall. I guess on the other hand there's the specificity crew who would argue it's a good thing to accelerate the eccentric phase because you want to do that in a bilateral jump.

Except you don't use that depth to jump so the specificity "jumps" out the window.

Shit I meant standing not bilateral. Running bilateral is a different story as you say.

Raptor · « **Reply #776 on:** March 17, 2013, 06:24:17 am »

Quote from: acole14 on March 17, 2013, 06:01:00 am

Quote from: Raptor on March 17, 2013, 05:06:58 am
Quote from: acole14 on March 17, 2013, 04:09:51 am
I agree with what Koing (cool name bro) is saying overall. I guess on the other hand there's the specificity crew who would argue it's a good thing to accelerate the eccentric phase because you want to do that in a bilateral jump.

Except you don't use that depth to jump so the specificity "jumps" out the window.

Shit I meant standing not bilateral. Running bilateral is a different story as you say.

Well they still miss the point if the subject is training for strength and hypertrophy.

entropy · « **Reply #777 on:** March 17, 2013, 07:45:12 am »

Quote from: acole14 on March 17, 2013, 04:09:51 am

I agree with what Koing (cool name bro) is saying overall. I guess on the other hand there's the specificity crew who would argue it's a good thing to accelerate the eccentric phase because you want to do that in a bilateral jump.

Glad you liked that! Btw any luck with choosing squatting shoes? Have you seen the underground elite ones btw? They look like a decent budget shoe if you're not keen on spending over $200 on the higher end ones.

Good discussion above also.

entropy · « **Reply #778 on:** March 17, 2013, 07:56:41 am »

Training
FS 3x115 (PR), 4x110 (PR)
BS 6x111 (PR), 6Fx111
DJx4x5
DUNKS ~ 30 total
BP 2x6x75, 6x70

FS notes:
<a href="http://www.youtube.com/watch?v=QdO8P-uTY2I" target="_blank">http://www.youtube.com/watch?v=QdO8P-uTY2I</a>
Got the 115 triple PR, it was controlled, smooth and deep. All you can ask for in a heavy 3RM attempt. Owned my goal! Next up was the 110 fiver - this was ambitious considering my 5RM two day ago was 108.5kg - but I went for it. I got the 4th rep ok. But I knew if I went for the 5th rep, i'd either grind out a very difficult 5th, or fail it. So i racked it and saved it for another day. Next time I attempt the fiver it will be my top set for the day, so I will probably get it then no dramas. 5x110 will be legit when it happens.

BS notes:
<a href="http://www.youtube.com/watch?v=nBvegOVrw_E" target="_blank">http://www.youtube.com/watch?v=nBvegOVrw_E</a>
After the FS PRs i moved on to BS. felt real strong warming up, like it was light as a feather. But the workset PRs were nevertheless quite challenging. I got the first set ok. But didn't have a 6th rep on the last set. It's ok. 6x111 high bar is pretty good! Starting next week focus will be on backsquat, and i'll be moving this lift along with aplomb. I want 6x115 before melbourne - that will be my main squatting goal.

Jump notes:
Went back to dunk again, found my tripod, woot! So tired now.

Crazy training day and week for that matter. Exhausted.

AGC · « **Reply #779 on:** March 18, 2013, 12:24:56 am »

Quote from: Raptor on March 17, 2013, 06:24:17 am

Quote from: acole14 on March 17, 2013, 06:01:00 am
Quote from: Raptor on March 17, 2013, 05:06:58 am
Quote from: acole14 on March 17, 2013, 04:09:51 am
I agree with what Koing (cool name bro) is saying overall. I guess on the other hand there's the specificity crew who would argue it's a good thing to accelerate the eccentric phase because you want to do that in a bilateral jump.

Except you don't use that depth to jump so the specificity "jumps" out the window.

Shit I meant standing not bilateral. Running bilateral is a different story as you say.

Well they still miss the point if the subject is training for strength and hypertrophy.

Yeah, but I'm guessing the reason entropy brought it up is because he isn't training for hypertrophy as such, more for athleticism, and obviously SVJ is a big part of what we define as 'athleticism'. Someone might say to him "Hey, you should accelerate your eccentric phase to mimic the eccentric of the SVJ", but I agree with you that it's not really necessary for that aspect and maybe even dangerous in heavy strength work like back squats. It's probably more important to try and accelerate the concentric phase rather than the eccentric in heavy squats. I found DL bounds/tuck jumps were good for getting better at accelerating the eccentric phase of the SVJ, made most of my improvements in the SVJ when I was doing well in those.

Anyway, just random thoughts on what Koing-bro brought to the table.

Quote from: entropy on March 17, 2013, 07:45:12 am

Quote from: acole14 on March 17, 2013, 04:09:51 am
I agree with what Koing (cool name bro) is saying overall. I guess on the other hand there's the specificity crew who would argue it's a good thing to accelerate the eccentric phase because you want to do that in a bilateral jump.

Glad you liked that! Btw any luck with choosing squatting shoes? Have you seen the underground elite ones btw? They look like a decent budget shoe if you're not keen on spending over $200 on the higher end ones.

Good discussion above also.

Yeah I did actually see those. Not bad price-wise, about $110AUD with shipping to Melb. I guess if you only really need a solid elevated heel in a good pair of shoes, you're just paying more for brand/look with the AdiPowers/Romaleos.

Adarq.org

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Author Topic: chasing athleticism (Read 1464728 times)

LBSS

Re: chasing athleticism

Raptor

Re: chasing athleticism

entropy

Re: chasing athleticism

entropy

Re: chasing athleticism -RHW3D2

LBSS

Re: chasing athleticism

entropy

Re: chasing athleticism

entropy

Re: chasing athleticism

AGC

Re: chasing athleticism

Raptor

Re: chasing athleticism

Raptor

Re: chasing athleticism

AGC

Re: chasing athleticism

Raptor

Re: chasing athleticism

entropy

Re: chasing athleticism

entropy

Re: chasing athleticism -RHW3D3 (FS milestone achieved and more PRs)

AGC

Re: chasing athleticism