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wow those standing calf raises are insane man, i'm guessing you did them on smith machine

if so, i'm only doing like 50 lbs x20 reps on smith machine, i know my calves are weak, but that's just insane

I dont know what the fuck is wrong with my calves , i cant stop PRing.
They were strong always , but last year i would struggle at ~12x130lbs.
Funny thing is i feel i can add even more but there is no room for the weights !!!
The machine is just like that one ( its also used for some kind of disgusting squats! LOL )

i got you very impressive nonetheless

make sure you balance those strong calves out with some work for the muscles around the shin

Word , my shins are so sensitive , always were. Probably because cavles were always 10000xstronger.
And i always thought i should do some shin strengthening shit , dorsiflexion things etc...
Of course like a true asshole i have never done even 1 single set of shin excercise in my whole life!

Quote from: vag on March 24, 2010, 06:27:45 am

Quote from: nba8340 on March 24, 2010, 06:20:30 am

i got you very impressive nonetheless

make sure you balance those strong calves out with some work for the muscles around the shin

Word , my shins are so sensitive , always were. Probably because cavles were always 10000xstronger.
And i always thought i should do some shin strengthening shit , dorsiflexion things etc...
Of course like a true asshole i have never done even 1 single set of shin excercise in my whole life!

I'd say it more has to do with the strength of the feet/arch etc.. that has a huge impact on "shin pain". The anterior shin muscles get so much work in running/jumping etc, no need to even really work them isolation style. If your arch is collapsing/flat feed, that's going to be alot of stress on the tibia/fibula and the membrane that connects them. That's usually what freaks out.

some nice stuff here recently: http://evolutionaryathletics.com/blogs/forum/corrective-exercise/shinsplints-from-sprintingplyometrics-in-wrestling-shoes/

pc man

Thanks , very interesting/helpful.
It seems like my body adapted though.
I used to get them all the time, now ( last 2 years ) i only get them if i do too much ( like 40-50 dunk attempts on concrete ) , and they are much "lighter" too , next day im fine. I also get them if i try max SLRVJs, but thats expected (bad technique/coordination from seldom doing them + bigger load = sure pain ).
Anyway , through time i remember having shin splints often while almost noone else had them , but i never had a knee problem while everybody had some , so i was always like "shut the fuck up , its just shins , it will pass! "

26 March 2010

Got greedy and went jumping/dunking again!

Weight@session : ~192

Dynamic warmup 5'
Bunch of low/mid effort jumps

1x4 SVJs : average = max = 27''
3x4 RVJs : average = max = 31''
SVJs were great but RVJs not , didnt feel that springy/explosive thing of last sessions.
That made me decide not to try dunking, and i left the park.

Then , although not planned , i decided to go hit a few squat sets:
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
MSEM , ~1' between reps , ~4' between sets
4x1@209lbs
4x1@231lbs
4x1@253lbs

Did them "traditionaly" , wide stance , toes pointed a bit outwards and going as deep as possible.
209 was light as a feather , i was almost doing them explosively , reduced reps break to 30'' coz they were too easy!
231 was unexpectedly light too , going ass to grass without problem.
253 was better form than ever too , could only go to parallel though , i was afraid if i went lower id fail.
I think thats a PR effort , last best was same weight , MSEM , but 3x1.

Awesomeness , again!

29 March 2010

Jump/dunk session.
Weight@session : ~187
Conditions : night , ~18' celsium , jumping on concrete , 9'8'' rim.

Dynamic warmup 5' , bunch of low/mid effort jumps.
1x4 SVJs : avg = max = 27+ , easily.
1x4 RVJs : avg = 31'' , max = 32'' , "springy" feeling came back.

And then... i did like 40 to 50 dunk attempts!!!
Performance wouldnt decrease , shins wouldnt hurt , and i kept missing hard dunks , so i got pissed and lost sense of time.
Eventualy performance decreased , otherwise id still be there!
Vids coming soon, still gathering material , have one more dunk session planed for Thirsday...

30 March 2010

BENCH PRESS : 4x6@132lbs
WIDE GRIP LAT PULL : 4x6@154lbs
TRICEP PULL DOWN ( ROPE ) : 3x12@66lbs
BICEP DB CURLS : 3x10@29lbs( each hand )

And my newest video ( from yesterday's session ):
http://www.youtube.com/watch?v=_F-kBkdiZiw

31 March 2010

SQUATS ( not MSEM , normal sets , 4x6 ):
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
2x6@187lbs
2x6@209lbs

BSS:
8x110
8x154
8x176 ( PR , previous was 6x176 )

STANDING CALVE RAISES:
12x264
12x330 ( equals previous PR )
10x352 ( shits on previous PR , GRAWWWWWRRRRRRRRRRGGGHHHH !!! )