Adarq.org

Quote from: Eric on February 22, 2016, 06:28:36 pm

I had to look up the shrimp squat because I know you'd just rick roll me again and do the let me google that for you thing haha.  They look nice and I'll give them a try.

lol. i've been doing them as partials, to a box. gonna decrease the box height over time.

The shrimp has given the forum some fun times in the past : http://www.adarq.org/strength-power-reactivity-speed-discussion/utilization-of-strength/

Many all-stars in there : steven miller , JC , sickenin vendetta , RJ

Quote from: vag on February 23, 2016, 05:39:54 am

Quote from: LBSS on February 22, 2016, 06:54:32 pm

Quote from: Eric on February 22, 2016, 06:28:36 pm

I had to look up the shrimp squat because I know you'd just rick roll me again and do the let me google that for you thing haha.  They look nice and I'll give them a try.

lol. i've been doing them as partials, to a box. gonna decrease the box height over time.

The shrimp has given the forum some fun times in the past : http://www.adarq.org/strength-power-reactivity-speed-discussion/utilization-of-strength/

Many all-stars in there : steven miller , JC , sickenin vendetta , RJ

Even though the forum is probably better for it, I really miss those classic threads. This place just flat-out purged all the didactic idiots who brought the lol's  .

Must have been before my time.  I do remember RJ from elitetrack though..  he didnt last there either because he had the unfortunate combination of being really cocky and slow...

Its funny about these movements.  You can add Haneef to the long list of elite athletes who cannot come close to doing a pistol.  This is anecdotal of course, but I keep testing everyone I come across and I swear that if you give me an athlete w elite speed or jumping ability - 9/10 the athlete wont be able to perform anywhere near a full depth pistol without a lot lot lot of work.   And on the flipside those that bang out massive weight pistols and shrimps are usually really good at the "sport" of crossfit which means good at training and bad at performance (no pad all american) IMO.

Might just be that long femurs and a short torso happens to be a good build for sprints and terrible for pistols, maybe its more than that?   I dont know...  what I do know is that pistols and shrimps are some of the best prehab work that exists.  Haneef has rehabbed quad tendonitis with half depth pistols and a modified version of shrimp squats (leg on ground).  Myself, i get a lpt of utility out of them as they are the one exercise where I cannot use posterior chain amd actually build quad stability...  Studies show if you throw in a slant board pistols are as effective as surgery for front knee pain (provided no full tear).

i can do a (lot of) full pistol(s) and i am good at crossfit and bad at performance. 

How did I miss that shrimp thread? Just read it all now. Lmfao.

I miss a lot of those members.

i can do a (lot of) full pistol(s) and i am good at crossfit and bad at performance. 

I could die happy tomorrow with your current no-pads performance, Always been in awe of your ability to grind through everything. Keep it up!

I can also knock out pistols and shrimps with ease, but 1.5bw+ on a barbell and I fall apart.

WEIGHT: 185.2 (170.8 )
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired but good

- warm up
court was open so did a couple DLRVJ with the vest on and a few without at the rim. pretty terrible, legs fatigued, surprise surprise.

Strength:

- paused speed squat 255 x 5,5

- DB push press 55s x 7,7

- glute thrust 255 x 15,15

- deficit DL 275 x 5,5

- decline crunch +30 x 8,8,8

Jumps:

- plant leg MB throws for height @12 x 5

- one-step RVJ x 10,10

- DLRVJ x 5,5,5,1
legs gassed, form was breaking down at the end of each set

- skater jumps x 20,20
- continuous jumps x 10,10
- depth jump x 3,3,3,3,3
- bound-bound jump x 3,3,3,3,3
legs gassed, could not even muster full-effort skater jumps.

- stretch

WEIGHT: 187.8 (171.6 )
SORENESS: lats, triceps a little, hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

Strength:

- paused speed squat 265 x 5,5

- DB push press 55s x 10,7

- glute thrust 280 x 15,15

- deficit DL 280 x 5,5

- decline sit up +35 x 8,8,8
cheated on second set; last four reps of third set did concentrics with bar in front.

- inverted row x 10+3+3

- stretch

did this fasted. gonna make some lunch now. getting my first tattoo (!) at 4 and then depending on how i feel i'll go back and do the jumps portion of the workout.

whoa. tatted up. what are you getting?

WEIGHT: ??? (???)
SORENESS: hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: good

- warm up
with vest on, then removed it for most of the workout.

- DLRVJ x 5,5,5,5,5
not very good, 33+/- 1 for almost ever jump. intra-set drop-offs were marked but the first 1-2 jumps of each set were okay.

- bound-bound-jump x 3,3,3,3,3
first time doing these at a target (the rim). mostly 30-30.5, a couple 31+

- one-step RVJ x 5,5
drop-off too severe after 5 reps to finish a 10-rep set at a target. mostly in the 31-31.5 range.

- skater jumps x 20,20

- continuous jumps x 10,10
first set probably my best ever of these, stayed put and didn't twist around too much.

- foam roll

- stretch

EVENING

SORENESS: hamstrings a little
ACHES/INJURIES: knees
MENTAL STATE: good

Warm up:

Prehab:

- pistols x 5/leg
knees bothering me

- short-ROM shrimp squat x 5,5/leg
knees

- SL SVJ x 3,3,3

- other jumps
knees

Strength:

- prone leg raise x 10,10

- prone glute kickback x 10,10/leg

- leg raises

Cool down:

- high-foot BSS x 20/leg