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agree with the slight margin thing..u can go from 200lbs to 300lbs benching, but would it make any real difference in your game? Not really, help in same situations i guess, but if your really thinking your getting "better" by benching more your kind of mistaking. On the flip side, if your a weak dude putting on strength (and MASS like JC said) will make a huge difference.

Pretty true. I guess the bench will really just help with more full-court chest pass distance. I mean, what else? I bench for mass as well though, more upper body mass will probably help more than upper body strength at a certain point.

Sometimes on tough squatting days I do this unrack thing and it helps.

Also, I always make my final warm up set heavier than my work set. If I'm doing sets of 8, then my final two warm up sets are heavier. The added weight definitely makes the bar feel lighter, thus giving me confidence, but also the fact that I'm repping them (only singles) primes me for the movement as well.

Sometimes, when it's really tough, I'll do something like this:

135x5
185x5
225x3
275x1
315x1
365x1
385x10sec unrack
345x5
345x5
345x5

But I've never thought of the idea of "high frequency unracking." I've only ever thought of it as a way to prime you right before your tough work set.

What's weird though, is how when I do a single at 355 or 365 it feels SOOOO heavy on my back, I cannot possibly imagine how I ever squatted 415. I feel like after a certain point, the feeling of heaviness on your back reaches a threshhold and it doesn't feel that much heaver. 275-->315, not much difference. 315-->365, huge difference in feeling. 365-->405, not much again.

Quote from: Dreyth on April 12, 2011, 05:43:22 pm

Quote from: $ick3nin.vend3tta on April 12, 2011, 12:21:44 am

Quote from: LanceSTS on April 11, 2011, 11:18:32 pm

the achilles tendon will take over any time in the rom when you bounce out of the bottom (however low you go).  This is one of the main reason a lot of athletes dont feel like they are gaining much calf size when doing calf raises, if you pause in the bottom, the gastroc/soleus will take the brunt of the work, if you bounce or rebound out, the achilles tendon dominates.  Both methods are good, but starting out controlled and slower is the way to go, once you have that base you can get more explosive with them.

Lance, When your at the very bottom of the ROM, is your Achilles in it's most lengthened or shortest state?.

Strecthed, but if you pause at the bottom for a second or two, it doesn't "spring back" as much. Otherwise, it would be easier to perform calf raises this way (but it ain't  ).

Quote from: LanceSTS on April 11, 2011, 11:18:32 pm

Quote from: $ick3nin.vend3tta on April 11, 2011, 11:05:38 pm

Quote from: Dreyth on April 11, 2011, 09:12:46 pm

More ROM. With your toes elevated, the starting point of the rep can begin in dorsiflexion as opposed to a neutral position (defined here as soles of feet being parallel to the floor) if you don't have them elevated.

Thanks Dreyth.

Hopefully somebody can help me out with this next question.

Lets say your doing calf raises in either standing or seated position with the toes elevated on some platform. At which point in the ROM (dorsiflexion/neutral/plantar-flexor) is the Achilles tendon being optimally worked?.

the achilles tendon will take over any time in the rom when you bounce out of the bottom (however low you go).  This is one of the main reason a lot of athletes dont feel like they are gaining much calf size when doing calf raises, if you pause in the bottom, the gastroc/soleus will take the brunt of the work, if you bounce or rebound out, the achilles tendon dominates.  Both methods are good, but starting out controlled and slower is the way to go, once you have that base you can get more explosive with them.

just remember,

pause = no bounce!

Quote from: LanceSTS on April 11, 2011, 11:18:32 pm

the achilles tendon will take over any time in the rom when you bounce out of the bottom (however low you go).  This is one of the main reason a lot of athletes dont feel like they are gaining much calf size when doing calf raises, if you pause in the bottom, the gastroc/soleus will take the brunt of the work, if you bounce or rebound out, the achilles tendon dominates.  Both methods are good, but starting out controlled and slower is the way to go, once you have that base you can get more explosive with them.

Lance, When your at the very bottom of the ROM, is your Achilles in it's most lengthened or shortest state?.

Strecthed, but if you pause at the bottom for a second or two, it doesn't "spring back" as much. Otherwise, it would be easier to perform calf raises this way (but it ain't  ).

A 475lb squat will put you at 2.5x bw squat @190lbs bw.
 

I'm sure you'll be able to hit it no doubt within a month or two. Or, if you could just lay off the creatine and lose like 5lbs of water, you can hit 465 for a touch over 2.5x bw instead. Crazy.

There's another event like this, same place (Best Buy Theater in Times Square) on April 23rd. Above & Beyond are performing, who, by the way, are the BESTTTTTT act I've seen yet. Although Ferry Corsten's my favorite producer and DJ, (and I've seen him twice now), A&B I've only seen once but they absolutely tore the place up.  They got a new album too (not released yet), so I'm looking to hear tracks from there.

By the way, they've had a gig in front of ONE MILLION PEOPLE in fucking BRAZIL before. And they are from ENGLAND. That's how huge they are. Do people in Brazil even listen to trance music?

They are very energetic and emotional, and realllllly connect with the crowd (they even like to write messages to us from their laptop on the big screen behind them as they DJ).



If anyone's in nyc they should come with a few girls to this event, it'll really impress them

Kind of agree here... so let's apply this knowledge:

Doing plyos will allow you to jump higher from a standstill only because you'll be able to amorzize the force from just *dropping faster* then (because dropping faster will load the muscles more).
Therefore, if we were to utilize a paused jump in which we are externally loaded to the moment right up until our feet leave the ground, and then release that external load, we would jump just as high as we did if that same load was achieved through a plyometric loading instead of an external type loading (but that might be impossible to simulate because the load achieved with a plyometric movement, isn't static; it's dynamic).


And I never really understood the argument that a plyometric movement produces more force only because you're putting your limbs in a better position.. you can easily test that, wtf, it's such a stupid claim.

Could it be squidward?