Author Topic: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)  (Read 15590 times)

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$ick3nin.vend3tta

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #30 on: April 10, 2011, 03:04:01 pm »
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Deadlift for reps contest should be full ROM to the floor.



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




« Last Edit: April 10, 2011, 09:36:48 pm by $ick3nin.vend3tta »

swans05

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #31 on: April 11, 2011, 12:30:01 am »
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i can foresee a lot of shiity reps being done in this thread

if you wanna get bigger then 20 rep squats are fine but for vert i think there's better ways to go about it then inducing a shit load of fatigue for no real gain - would you jump just as high without the 20 rep squats? probably

also adarqui don't you have shitty knees? if so then why don't you sit back on your squats? plus thta heel lift won't be doing you any favors either are they?

you've got a unilateral  loading discrepency somewhere too which could be drawn back to an injury on the favoured side - left i think it was

not a big deal its not like you're tipping over or anything, i've got one too

adarqui

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #32 on: April 11, 2011, 02:09:16 am »
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i can foresee a lot of shiity reps being done in this thread

these lifts are to be done to technical failure, which means form is of primary importance.. if someone gets sloppy that's on them.



Quote
if you wanna get bigger then 20 rep squats are fine but for vert i think there's better ways to go about it then inducing a shit load of fatigue for no real gain - would you jump just as high without the 20 rep squats? probably

this thread has nothing to do with vert.. it's about high rep lifting, which ironically, combined with jumps/sprints/sport, will lead to probably more gains than most other protocols.. high rep squatting is the future, but was born long long ago.


Quote
also adarqui don't you have shitty knees? if so then why don't you sit back on your squats? plus thta heel lift won't be doing you any favors either are they?

where did you get the idea i have shitty knees? how could i have shitty knees and do what i do, and jump 50+ times max effort in dunk sessions? i squat multiple times per day, using my "quad dominant half squat form" + jump pretty frequent, and my knees are just fine.. sure i've had tweaks very rarely, like the one recently which i attribute to high dose ibuprofen then going to do a recovery basketball session, muscles just stopped firing correctly, screwed up my patella a bit, vmo got jacked up.. but other than that, look through my log on here/tvs and you'll see i rarely talk about knee issues.. i've had osgood schlotters as a teenager, how i squat actually makes my knees feel great, especially when i go high rep + heavy.

pc


Quote
you've got a unilateral  loading discrepency somewhere too which could be drawn back to an injury on the favoured side - left i think it was

not a big deal its not like you're tipping over or anything, i've got one too

adarqui

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #33 on: April 11, 2011, 02:13:57 am »
+1
Deadlift for reps contest should be full ROM to the floor.



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






if someone needs to lift off blocks to stay safer and achieve absolutely perfect form, i'm all for it.. why does someone have to deadlift from the floor? a 45 lb plate height is somehow standard on a universal basis? what if the 45 lb plates made years ago were "taller"? free jur mind, a 45 lb plate height is irrelevant.. if someone needs to lift off a slight elevation/blocks/etc to absolutely perfect form in the face of fatigue, then go for it.. the height of a 45 lb plate doesn't matter, it only matters when "comparing" lifts on a powerlifting/weightlifting standard etc..

pc

Raptor

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #34 on: April 11, 2011, 05:06:36 am »
+1
Yeah, completely agree, it's like the squat depth: the exercise needs to be adapted to the individual, not the individual that needs to be adapted to the exercise.

adarqui

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #35 on: April 11, 2011, 05:21:12 am »
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Yeah, completely agree, it's like the squat depth: the exercise needs to be adapted to the individual, not the individual that needs to be adapted to the exercise.

well put

adarqui

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #36 on: April 12, 2011, 03:42:52 am »
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pretty solid 295 x 12 PR close stance....

http://www.youtube.com/watch?v=bO2PQ8PpHOw

also hit 275 x 20 second session, was tired after rep 9, grinded it out until 20.

dirksilver

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #37 on: April 12, 2011, 08:13:50 pm »
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i have a new appreciation for adarqs 225x45 squat...i did 225 for a set of 12 today and it was pure pain!!! i followed up with 135x20 and man my quads and glutes are murdered!

adarqui

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #38 on: April 12, 2011, 10:53:44 pm »
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i have a new appreciation for adarqs 225x45 squat...i did 225 for a set of 12 today and it was pure pain!!! i followed up with 135x20 and man my quads and glutes are murdered!

hah nice.. ya, even 135 x 20 is hard.. 20 reps of anything on squat is hard hah.

peace

Nightfly

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #39 on: April 14, 2011, 07:01:20 pm »
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i have a new appreciation for adarqs 225x45 squat...i did 225 for a set of 12 today and it was pure pain!!! i followed up with 135x20 and man my quads and glutes are murdered!

hah nice.. ya, even 135 x 20 is hard.. 20 reps of anything on squat is hard hah.

peace

On that note i have my new HI REP NATION POST: After these:  

Quote
800 m jog
Dynamic Warm-up

60m run w/ spikes
3*150m @ 85% w/ spikes
3*100m Turn @ 80% w/o spikes (Running on a turn as it's similar to the high jump run-up)

800m jog - cool down

Full Squat 5*20kg 5*60kg 4*90kg 3*110kg
I did this: <a href="http://www.youtube.com/watch?v=jUKRBgcrA0Q" target="_blank">http://www.youtube.com/watch?v=jUKRBgcrA0Q</a>  :strong:

LanceSTS

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #40 on: April 14, 2011, 08:51:43 pm »
+1
i have a new appreciation for adarqs 225x45 squat...i did 225 for a set of 12 today and it was pure pain!!! i followed up with 135x20 and man my quads and glutes are murdered!

hah nice.. ya, even 135 x 20 is hard.. 20 reps of anything on squat is hard hah.

peace

On that note i have my new HI REP NATION POST: After these:  

Quote
800 m jog
Dynamic Warm-up

60m run w/ spikes
3*150m @ 85% w/ spikes
3*100m Turn @ 80% w/o spikes (Running on a turn as it's similar to the high jump run-up)

800m jog - cool down

Full Squat 5*20kg 5*60kg 4*90kg 3*110kg
I did this: <a href="http://www.youtube.com/watch?v=jUKRBgcrA0Q" target="_blank">http://www.youtube.com/watch?v=jUKRBgcrA0Q</a>  :strong:

very nice job, good form too man!@! improvement from the last set i saw, nice work.
Relax.

Raptor

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #41 on: April 15, 2011, 04:14:17 pm »
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Did 90x20 half squats today.

I have a few observations:

1) My glutes were definitely "used" after the set. In fact, I didn't felt the quads tired at all. And I did half squats with the heels elevated, so you'd expect to be quad dominant doing that. So the glutes still participated a lot into the squats, thankfully;

2) I think we overlook the fact that because of the 20 rep range, you're going to use a lighter weight. You can be so much more explosive per rep with a lighter weight, so I think that's a really added bonus - better explosiveness. It's a bit counterintuitive because you think you need a heavier weight and few reps to be explosive but for me - those 20 reps were pretty much all very explosive.

3) I wasn't that tired after I did them. I mean, I was dizzy because I ran out of air/bad breathing patterns/whatever and that wasn't my 20 RM or 15 RM (low weight) - BUT - I was actually feeling pretty powerful afterwards.

D4

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #42 on: April 16, 2011, 06:47:15 pm »
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Hey Adarq, I was wondering if I can progress STRENGTH (+vert) by trying to improve my 225lb rep max.  I tried to hit as many reps as possible using your method, and rest/breathing and pumping out a rep and stuff, and only got to 13 reps.  If I trained to go from 225x13 to 225x20, will that make me stronger?  vertical wise?
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #43 on: April 29, 2011, 01:36:12 am »
+1
Been doing 20 rep squats for 2 weeks now.. Got to say, it's more of a mental challenge than a physical one!
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

adarqui

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Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
« Reply #44 on: October 08, 2012, 03:53:27 pm »
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Hey Adarq, I was wondering if I can progress STRENGTH (+vert) by trying to improve my 225lb rep max.  I tried to hit as many reps as possible using your method, and rest/breathing and pumping out a rep and stuff, and only got to 13 reps.  If I trained to go from 225x13 to 225x20, will that make me stronger?  vertical wise?

for sure you could..

as you improve your 20, your strength goes up.. if strength improves relative to bodyweight, you'll see gains.. 20 rep squats can put on some serious strength and mass. I would hit your 20 after you hit a few work sets of a higher weight.. 20's are good 'finishers'.



Been doing 20 rep squats for 2 weeks now.. Got to say, it's more of a mental challenge than a physical one!

definitely mental but pretty physical too..  nothing is harder, imo.

how'd that end up going D4? how long did you do them, why did you stop? im just assuming you stopped since most people will stop hehe.

peace