Adarq.org

3. The explosive stuff (DJs, bounds, etc) programs your neural and musculature circuits differently. Your body gravitates from being comfortable in a squat motion to being comfortable and therefore more efficient in another (jumping,  running, whatever)

With that said I have also noticed this weird conundrum with myself. I train a strength block and add say 20-30lbs to my squat and its now 300lbs (vert doesnt go up much or at all, we'll say it stays at 30" for comparison sake). I take up a explosive block and my vert shoots up a few inches, and squat strength goes down. Now, funny part, I go to another strength block...I can't do 300lbs so I go down to 275. Work my way up to 320 or whatever and my vert stays where it was after the explosion block and doesn't decrease while I cut back on reactive stuff. So it keeps going up faster than my weights are. This has happened twice now. Just my experience but still a thought worth considering.

Reason 3, exactly how I feel.

I've had similar experiences squatting. Except, the stepwise increase in vert hasn't been as smooth as predicted. It has happened a little though. It's amazing how much "strength" I "lost" if I stopped squatting for a week. If I didn't do any plyos, I wouldn't lose strength, I would gain strength. But if I decided to do bounding and sprinting, I would immediately lose strength. My legs started to feel comfortable expressing strength in more of a quarter or half squat position as they do in the amortization phase of sprints and bounding, but not in a deep squat position.

The thing is, jumping and sprinting will affect negatively the squat, which can negatively affect jumping and sprinting if you try to do both within the same block.

The stepwise process is thus probably best, because I haven't figured out how to gain strength and explosiveness in the same block yet but I thought I did once. But, i'm still working on it.

Bodyweight: 89.1kg / 196.43lb



So this is a milestone in some sense, because it marks losing 15 pounds. I'd like to get down to 85kg/187lb in the remaining 16 days. It's a big ask.

Was supposed to go basketball training this evening but it got cancelled. I will still like to play, may find somewhere to play pickup or failing that, i'll practice dunking, shooting and do some intervals.

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almost a week of talking and you're not in love yet? move on.

 

 

Yeah i dont know. She's kind of hot and cold to me, which is totally reasonable, just find it difficult to sustain my interest without getting turned off. I dont want to play games at this stage of my life, i can't be bothered chasing a girl etc. But we'll see.

Quote from: LBSS on February 11, 2014, 03:08:49 pm

october?!?! jesus.

impressive. i've never been able to go that long.

lol, i wonder if it's a lifetime PR for me. It feels like it must be. I just decided to focus all my energy into my training. Did well with my strength phase. Cutting phase is bringing me down though, but my vertical is going up, and i feel as though i should be a much better player than I was last year. Last year i cut to 75kg/165lb and i wasn't completely shredded. This year i'm dreaming of being a lean 90kg/200lb, it's kind of amazing the amount of progress i've made if you think about it, i'm not supposed to carry this much mass given my past background. We'll see how it goes. I'm starting to lean out nicely now.

What kind of software is that?

it's a custom piece of software I wrote a few years ago, never got around to giving it a name, i just call it iron. Been using it for about 3 years and i've got all my shit logged on there for that time. It tracks all of my training, from RPEs and rest times for all sets etc. When I put it together I imagined a unified way to track and analyse training data, to better understand and improve training and programming. To this end, i embedded a sophisticated statistical system inside the app (Incanter). Which can be used to make models and find patterns etc. I actually never use that, because I think it's not that useful in the end, who cares what you were doing 2 years ago? or even 2 months ago? Training is always about the very recent past and what's going on in the present.

Here are some more screenshots





In theory, i could programmatically query every single set i've ever done, on every exercise, for the last 3 years. In practice, i don't really care about that at all. So imagine R or Matlab where you can get a vector of all sets above a certain weight for a given exercise. That sort of thing.

Training
FBS 2x120, 0Fx132.5
BS 1x130, 1x135
BBS 1x137.5
BS 4x120, 3x127.5, 3x122.5, 3x3x120
AbW 2x25
AbPullD 10x32.5, 15x22.5, 20x27.5

FBS notes:
Paused squats last time seem to have done something for my bar speed, both on the eccentric and concentric. I couldn't lock out the 132.5kg though, but at least i'm not failing at the bottom anymore.

BS notes:
So depressing only being capable of 135kg or so on bs right now. Hard to believe i was at ~160kg before i started cutting. That's heart breaking

Decided to take squat losses in stride. I used 120kg as my training weight on RSR1, i guess that's back where i am now. If i finish cutting, maybe i can work back to using 130kg as my training weight, as per RSR2. Now that's depressing. Losing so much ground sucks. But we'll see how it goes, my abs are getting more prominent now, not because of diet, but because of hypetrophy and training. So maybe once all i said and done, with strong calves and abs, i can actually recover lost ground and go past 160kg beltless and 170kg belted? And a 150kg front squat would be mighty nice too. We'll see, not a huge big deal though, priority is to peak athleticism for basketball comp mid april.  After that i can get back to building my squat up.

Abs notes:
For some reason I took the worst possible advice, to do sets of 25-30 reps (working up to) on ab wheel. I'm regretting that. Wtf was the point of that? it was against my best judgement that I did 2x25 today. My lower back is already torched. This is what happens when you do stupid things for no reason. I should instead do sets of 10-15, for a similar amount of volume, but strict and without risking lower back injury. I'm also not convinced the ab wheel is a useful exercise, but i'll persist with it for now. I find the cable crunches i started to do today, might be the better, safer one

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Really upset I couldn't get out to the court and do some dunks. And shoot around. And do some sprints. I just didnt have the chance to

I finally made my abs sore, lol. I wonder if it was the ab wheel or the cable pulldowns. Or perhaps cumulative effect of both? Either way, i'll take it. Grow abs, grow! I want abs so big they pop thru the fat. Even before i'm low 10s bf%. Also interesting to note my waist dropped to 36.5". I'm hoping by the end of this 2 week period, i'll be under 35. That's kinda ambitious though but lets aim high. After that i'll be doing a shitload of training including conditioning but eating more food, which is how an athlete should be training.

my abs have never been sorer than after high-rep toes to bar during my brief crossfit phase ~5 years ago. i did one of those descending rep workouts, something like 10-9-8-...1 for time of dead lifts, dips, pull ups and toes to bar and i could not stand up straight comfortably for two days.

Quote from: LBSS on February 25, 2014, 09:17:30 am

my abs have never been sorer than after high-rep toes to bar during my brief crossfit phase ~5 years ago. i did one of those descending rep workouts, something like 10-9-8-...1 for time of dead lifts, dips, pull ups and toes to bar and i could not stand up straight comfortably for two days.

lol, i mix it up with those sometimes, do hanging knee raises (i think?). i couldnt do toes to the bar, that's absurd at this stage. Idk if it's leverage, or bodyweight or both but just knee raises alone are hard. though, it depends on exactly the ROM you have in mind, it's possible i'm not too far from it.

I think my abs are starting to adapt though, thank goodness, was getting tired of being too wrecked to train normally on the next session.

ROM is active-shoulder dead hang, legs nearly straight, swing 'em up and touch your feet to the bar. awesome exercise, i've abandoned them mostly because grabbing the rim messes enough with my left shoulder without adding TTB or any thing similar.