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Messages - Raptor

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1666
Where the heck is J-DUB when you need him?

1667
Quote from: entropy

Legs were jelly, had no desire to front squat heavy but i forced myself to attempt a 132kg max single anyway

i had meant to do triple with 130kg but wore myself out before i could attempt them

A string of failures today when I should have done a lot better. Oh well. I prob picked the wrong weight after getting that 2nd very good triple, should have done doubles with 135kg after that, or maybe just one double and then another double with 132.5 or something like that instead of failing 2 doubles!

Im getting that dreadful about-to-hit-the-wall feeling as I aproach 120kg though

That 130 was a max effort lift though. I think i repeat it until i can get the 130kg easier

I wanted to do triples or doubles with 135-137.5kg, in reality the 135 doubles were close enough to 2RM that i had no business thinking of doing more sets

My goal from last session was to do a PR of 8x120kg today -- but -- having failed the 4th rep of 130kg

so i thought go for the 7x122.5 PR instead, and came close but failed the 7th

It's been so long since i front squatted 130kg but we're back there albeit it's a ugly grindy max right now rather than easy warmup


In contrast:

Quote
In the classic text on training the prototypical power athlete, the high jumper, Dr. Vladimir Dyachkov
offered a timeless recipe for Easy Strength training. The Distinguished Coach of the USSR advised to
stop the strength training session when the athlete starts feeling fatigue or starts experiencing a loss of
speed or a decrease in muscle elasticity. Dyachkov stressed that high-caliber jumpers have no business
training to failure. He also recommended that the athlete limit his reps with heavy weights to 1 or 2 and
to stay with 3 or 4 even with light weights.
By the way, Vladimir Dyachkov was no armchair quarterback. He was the USSR champion and record
holder in the high jump, the 110 m sprint hurdling, and the pole vault. Dyachkov won his last national title
at the age of 41, and his showdowns with Ozolin in the pole vault are legendary.

Quote
For the record, I have no interest in what you “could have” made. Please, no failures on max
deadlifts. Just make the lifts! For whatever reason, max DLs seem to take a ton out of your CNS,
and it doesn’t come back easily. Max DL misses seem to take even more out of the body. So again,
make the damn lifts!
I don’t suggest more than 2 max attempts, and most people are only good for 6 DLs in a heavy
workout. So, I consider that warm-up with 135 for a single part of the 6. If you don’t know how
to deadlift perfectly or at least properly, don’t use a max as a teaching unit. Please, know what you
are doing when you grip the bar, and leave it all on the table for these few attempts.
Does it work? Oh, absolutely. I love to tease men who are using an exaggerated vocabulary
about some minute fitness detail and tell them that they are almost as strong as my homecoming
queen with a 355 deadlift. So, save those max efforts for max efforts!

On the other side of the spectrum we have this:

Quote
The heavier the athletic implement, the more power gains an athlete can squeeze out of more
strength and vice versa. A javelin thrower will hit his point of diminishing strength returns sooner than a
shot putter, and a weightlifter will never hit his. But good luck finding an event in which strength is not
needed. German scientists Jürgen Hartmann and Harold Tünneman stress:
It should be noted that movements of negligible resistance are a rare occurrence in sports. Body
mass must be overcome explosively by sprinters and swimmers on starting, by fencers at flèche, and
by volleyball players when jumping at the net. Boxers, fencers, and javelin throwers must be able to
develop considerable strength to accelerate their equipment in addition to the resistance of the
mass of their arms (approximately 5% of their body mass).
An advanced athlete needs to get stronger in the time-deficit zone. One way to do this is what
Zatsiorsky termed the dynamic effort (DE) method, back in the 1960s. According to him, this method “is
used not for increasing maximal strength but only to improve the rate of force development and explosive
strength.” The parameters for DE training offered by Professor Verkhoshansky are 5 to 10 RM
weights lifted for sets of 3 to 4 reps and with the focus on the maximum rate of force development.
Fred Hatfield pioneered the use of DE as a combined modality for developing both explosive and
absolute strength: compensatory acceleration training (CAT), or maximally accelerating a moderate weight
throughout the concentric range of motion. His recommended protocol is 60% to 85% for 5 x 5 of
squats or other big and long movements with 5 minutes of rest. Dr. Squat assures:
Powerlifters who are using this technique have never failed to add well over 100 pounds to their
squat . . . in three months or less. Many football players I have trained claim that they are coming off
the mark far more explosively than they had ever done before, and basketball players are jumping
as much as five or six inches higher than before. . . . This technique requires very concentrated effort
on your part. You must concentrate! Concentrate on exploding every inch of the way through the
movement—not just initially or at the top, but all the way.

The examples are endless. Do with this information whatever you feel is right.

1668
Maybe weak quads?

Probably weak everything  :D

:D

Well, at least I can deadlift over 400 lbs

1669
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: June 10, 2014, 01:10:57 am »
dunk thread is nuts lately..

Makes you wanna come back to dunking, eh? :ibjumping:

 :trollface:

1670
Maybe weak quads?

1671
It's good when your 60% squat is 300 lbs

1672
From "Easy Strength":

Quote
The difference between exercising and training is having a point. Exercise is done to waste
energy—burn calories—or to “blow off steam,” excess mental and physical energy, and tension.
Training is done in order to improve something—strength, endurance, neuromuscular control, etc.
Exercise is a singular event with an immediate goal.
The success of training can only be judged by changes over time in performance. Exercise doesn’t
have a point beyond the immediate session—if you leave the gym a sweaty mess, it was a good
exercise session or “workout.” If you show up every day and breathe hard and get tired and sweaty,
you may consider yourself to be successful at exercise. By contrast, training can only be judged as a
success if it works—that is, if after an appropriate amount of time you can clearly show improved
capacity for physical work. You may show up every day and push and pull and grunt and sweat and
even limp to your car—but be terribly UNsuccessful at training, if over time you are not getting any
stronger, faster, leaner, more agile, better at your chosen sport, etc. . . .
Swinging a weight around with the express goal of becoming extremely fatigued is what I would
do if I had a lobotomy. With a frontal lobotomy destroying my ability to plan over the long term, I
would believe that the goal of exercise was achieving a certain specific response—I would search
for the immediate effect of exercise. I would forget that as biological organisms, we not only respond
in the short term to a stimulus but also adapt in the long term to the sum total of stimuli we are
presented with—so long as we are able to recover. The idea that anything that made me horrendously
fatigued, to the point of nausea, vomiting, dehydration, hyponatremia, and even rhabdomyolosis,
would constitute an effective—or “killer”—workout would appeal to my zombie-like, shortterm-
thinking mind. I would strive in my workouts for “failure,” or forcing my body to stop working.
Fascinated by the immediate effects of exercise and unable to plan, I would work at top voluntary
intensity every time I exercised, always attempting to maximally disrupt my body functions. I would
also be unable to follow a program, so I would change exercises constantly, attempting to “confuse”
my body and prevent it from “getting used to” my exercise sessions. I would change aimlessly,
regardless of whether the exercises were useful or dangerous, choosing them solely based on how
bad they made me feel. . . .
If you want pain, learn Muay Thai. If you
want to learn about failure, play golf. If you
want to vomit, drink syrup of ipecac. If you
want to become stronger and more fit,
train appropriately.

Dr. Mel Siff:

Quote
To me, the sign of a really excellent routine is one which places great demands on the athlete, yet
produces progressive long-term improvement without soreness, injury or the athlete ever feeling
thoroughly depleted. Any fool can create a program that is so demanding that it would virtually kill
the toughest marine or hardiest of elite athletes, but not any fool can create a tough program that
produces progress without unnecessary pain.

Professor Thomas Fahey, one of the top American sports scientists, wrote:

Quote
A few years ago, I did some experiments with the college basketball
team that involved them only doing single, doubles, and
triples for whole body lifts (cleans, snatches, overhead squats,
bench press, standing press, etc). They got very strong but had
plenty of energy for playing basketball. They were in and out of
the weight room in 20–30 minutes.

Pavel Tsatsouline:

Quote
Steve Baccari is a stickler for perfect form, and he discovered that
none of his fighters could do 5 perfect deadlift reps. Doubles hit the
spot. Some fighters with perfect technique are allowed to do triples.
Interestingly, 2 is the most preferred rep choice of the Russian
National Weightlifting Team.
Two or three is a great rep range to emphasize in an Easy Strength
program. Four or five is where neural training and muscle building meet, which means you could end up
with some hypertrophy. This is out of the question in sports like boxing.
Singles, doubles, and triples are pure nerve force training. Singles, however, are very demanding on the
nervous system. Do a few, but don’t abuse them. Dan John lifts ten times in two weeks. Only two of
these workouts are singles and only one comes close to his max.
Hence, doubles and triples rule when it comes to Easy Strength with zero mass gain. But if your sport
does not punish muscle gain, don’t be afraid to train with fives more often. Regardless, go easy on the singles.

Quote
Soviet weightlifting champion and authority Robert Roman demonstrated that recovery is rapid and
soreness is minimal after low-rep, low-set heavy lifting. Just what the doctor ordered for an athlete.
High-rep training can be painfully ineffective and inefficient in building absolute strength. A friend of Dan’s
undertook a valiant effort of pushing his deadlift to 405 x 20. When he tested his 1 RM, he got—425.
Strength and power gains are superior with heavy low-rep training. Dyachkov had two groups of athletes
squat. One repped out to failure with 70% 1 RM, and the other did low reps with near-max
weights. When it was all said and done, the high-rep group improved their squat by 13.7 kilograms and
the low-rep group gained twice as much: 26.,3 kilograms. The standing vertical jump was measured, as
well. The “reppers” improved by 8.7 centimeters and the “near-maxers” by 13.3 centimeters.

1673
i upvoted a bunch of adarq's posts to restore the natural balance of things.

A noble act but in vain, you aquiring the reputation throne is inevitable...

It will be tedious to start negging 3 year old posts, but hey, anything for a good cause, right?

1674
Remember when I wrote that long post regarding LBSS and his issues? And how I said he doesn't get too much run-up or tendon contributions, if any? Well, he's better than you. Look at his bounding. He's complaining about how much he sucks at bounding, yet to me, they are really looking good. Not world-class triple jumper bounds, but they aren't terrible at all.

For you to invest into more reactive stuff, where you get contributions from the tendons as well and where you fine-tune your CNS and muscles to respond to a prestretch by generating more power, and adapting to that, is for you to get athletic. You don't really see athletes squat all day long and then walking towards a spot and doing a weak jump, don't you?

So, you must decide what your "primary sport" is. Remember, we strength train to get stronger FOR jumping, not the other way around. Strength work is basically assistance work.

It won't hurt you to do 2-leg bounding focusing on speed, and basic plyo work (sprints, bounds, donkey ankle bounces (reactive work for the Achilles)).

At some point you're going to find some out of nowhere power that you didn't know you were capable of generating (especially at the level you're at right now) and really "get it". But you gotta put in the work. Yes, it will suck initially. You will be slow and it will be really depressing. It will be hard to imagine yourself getting better at it. But you gotta GO GET IT.

Does that mean you must give up strength work? Not at all. It's just that you need to limit strength work to un-fatiguing sets and leaving the gym fresh, so that you can actually do what you're training to get better at - jumping and actually moving around (running, sprinting, getting on a fast break, getting past your man etc).

For that reason, I personally plan on doing "Easy Strength" like Dan John was proposing. Squat everyday, but choose sets and reps depending on your feeling in that day. You can go with something like 2x5, 5x2, 3x3, or 6x1. When you feel really good, go for "sort of a max", meaning a heavy single but not a maximal single. Feeling tired? Go with 3x3 with your 5RM, or do an easy 1x10 with a very light weight.

This will keep you fresh. And being fresh is what allows you to both recover and adapt to the stimuli you present your body with (which is strength by squatting and strength expression (power) by jumping), and to do high quality plyo work (jumping, sprinting, bounding).

I'll write more about this soon on my website, and it will all make sense, hopefully.

1675
I haven't understood the two leg jump yet. And I've been training consistently in the last 7 years or so. It's just soooooo weird. How do you know how low to get, how do you know how to make the steps, where to plant, how come you don't slip in that position, how come you don't have your knees collapse forward everytime (like in my case), how can you use momentum, EVERYTHING is weird to me in a two leg jump.

The best I've ever done off two feet is to WALK towards a spot and take a standing vertical jump pretty much, with the legs under me. I don't get how can you can plant with your feet in front of you without collapsing horribly.

But I guess this is in direct correlation with my total weak-ass half squat and strength overall.

1678
You should do more speed work... if there's anything that jumped right at me in your videos, is the TOTAL lack of speed and quickness. You basically walk to a jumping spot and jump. You look like an old man yet you have a lot of strength in comparison to your displayed power.

So the problem must be in the strength to power transfer.

1679
Bios / Re: Animals
« on: June 08, 2014, 07:53:55 am »

1680
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: June 07, 2014, 06:03:11 pm »
<a href="http://www.youtube.com/watch?v=GeWXFcjSNjs" target="_blank">http://www.youtube.com/watch?v=GeWXFcjSNjs</a>

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