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Author Topic: frank yang "40 inch vertical program"  (Read 1345 times)
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adarqui
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« on: May 11, 2011, 01:25:20 am »
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http://ironandsoul.com/2011/03/franks-40inch-vertical-workout-program/
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"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Fasain
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« Reply #1 on: May 12, 2011, 05:33:28 am »
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Nobody has something to say about it?  ninja
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« Reply #2 on: May 12, 2011, 06:44:10 am »
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Quote from: Fasain on May 12, 2011, 05:33:28 am
Nobody has something to say about it?  ninja

why don't YOU say something about it?
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« Reply #3 on: May 12, 2011, 01:37:51 pm »
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Because i'm not like you guys, not an "expert"  Roll Eyes I'm more like a "padawan", just here to learn  Grin
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Fasain
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« Reply #4 on: May 12, 2011, 01:39:29 pm »
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But I think this program looks pretty okay.
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Dreyth
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« Reply #5 on: May 12, 2011, 02:46:24 pm »
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I think monday is really intensive.

On top of that, i don't like how some programs change set/rep schemes from week to week. It's hard to track progress in that way. Sometimes you are accustomed to 3RM's in the squat. Then you have to do say 8RM squats, but it won't be ur actually 8RM because you're so accustomed to 3RM's that it takes a few workouts doing 8RM's to get your body used to the high reps again and then to show your true strength.
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swans05
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« Reply #6 on: May 13, 2011, 05:40:53 am »
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he's trained under eric cressey who waves his monthly stress like this:

w1 - high volume and intensity
w2 - medium vol/int
w3 - high vol/int
w4 - deload

so its similar to that

the only paert that may cause a problem is the main lift of each workout where w1 its 4 x 5 or something then its 5 x 1 but everyone knows their max so it's pretty to easy to work as 5 rep max is 85 - 90% of your max...if you're a little off your max then its no big deal but if you over estimate, it is

nothing ground breaking in the program (is there ever?) but his relative strength and especially his explosive strength is almost elite even if technique is a shitty at times
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Dreyth
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« Reply #7 on: May 13, 2011, 11:13:50 am »
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Everyone knows there max, but not everyone knows their 8RM because the percentage changes depending on if you've been working on high reps or low reps.
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swans05
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« Reply #8 on: May 15, 2011, 02:50:04 am »
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well as i said if your 5 rep max is 85 - 90% of your max, and it's probably very close to 87 - 88%, then your 8 rep max will be about 75%

and again like i said if you use 75 - 77% and you get 7 or 9 reps, that's not a big deal

so it's basically like this:

1rm - 100%
2 - 96%
3 - 92%
4 - 90%
5 - 87%
6 - 85%
7 - 80%
8 - 76%
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Dreyth
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« Reply #9 on: May 15, 2011, 06:29:57 pm »
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Quote from: swans05 on May 15, 2011, 02:50:04 am
your 8 rep max will be about 75%



It will be lower if you haven't done 8 rep work in a while. Can we agree on that?

Or, to re-phrase it, it will still be about 75%, but you won't be able to perform it if you haven't done higher rep work in a while.

You'll be doing about 70% until you get into the groove of 8RM, and then you'll be up to 75%.


That's what I don't like about changing rep schemes every week. You could be lifting more on both your 5RM and 8RM days (and therefore give a bigger training effect) if the rep schemes weren't alternated a week apart. Think about it.
« Last Edit: May 15, 2011, 06:31:45 pm by Dreyth » Logged
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adarqui
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« Reply #10 on: May 23, 2011, 10:22:29 am »
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it all depends on how you are built for the most part.. some people naturally excel at rep work, like myself, so it's very easy to hit true 8-10RM's without any acclimation phase.. other people will struggle. Also, my 10RM will always overestimate my 1RM because of how good I am naturally at rep work... it's not good to use 10RM anyway to predict 1RM so i guess that point is moot anyway.. but the same applies to 5RM so I guess it isn't moot heh.. my 5RM will always overestimate my 1RM based on how I am built naturally. I recover better between reps than someone who is pure power for example, I can hit multiple grinder's in a set whereas someone who is really powerful struggles to even finish one grinder.

dno just my 2cents.

pc
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"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Dreyth
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« Reply #11 on: May 23, 2011, 10:10:09 pm »
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Quote from: adarqui on May 23, 2011, 10:22:29 am
it all depends on how you are built for the most part.. some people naturally excel at rep work, like myself, so it's very easy to hit true 8-10RM's without any acclimation phase.. other people will struggle. Also, my 10RM will always overestimate my 1RM because of how good I am naturally at rep work... it's not good to use 10RM anyway to predict 1RM so i guess that point is moot anyway.. but the same applies to 5RM so I guess it isn't moot heh.. my 5RM will always overestimate my 1RM based on how I am built naturally. I recover better between reps than someone who is pure power for example, I can hit multiple grinder's in a set whereas someone who is really powerful struggles to even finish one grinder.

dno just my 2cents.

pc

I crumble in the face of high-rep work  Cry
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I'm LAKERS from The Vertical Summit
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