3901
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 20, 2012, 12:59:16 pm »
You people are so gay...
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3902
Introduce Yourself / Re: Hello, new member trying to dunk again
« on: September 20, 2012, 05:29:16 am »
101 vs 97 = big difference.
256 cm reach is about right for your height. Nightfly here is 6'5 and has a reach of 253cm, or 100 inches.
Anyway, you need ~28-30 inches to dunk cleanly, if you have big hands you're most likely on the 28 inch side of that spectrum, if you can't palm the ball you're on the 30-32 inch side of it.
256 cm reach is about right for your height. Nightfly here is 6'5 and has a reach of 253cm, or 100 inches.
Anyway, you need ~28-30 inches to dunk cleanly, if you have big hands you're most likely on the 28 inch side of that spectrum, if you can't palm the ball you're on the 30-32 inch side of it.
3903
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 19, 2012, 07:41:39 pm »
I remember when some black basketball player came here in Romania, being the only black guy in town, everybody was calling him "nigger".
In fact, even the REFEREE IN THE GAME said "foul, nigger". Sounds like Dave Chappelle doesn't it?
Nobody thought that was an insult, they thought that's the proper way to address a black guy.
In fact, even the REFEREE IN THE GAME said "foul, nigger". Sounds like Dave Chappelle doesn't it?
Nobody thought that was an insult, they thought that's the proper way to address a black guy.
3904
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 19, 2012, 02:37:52 pm »
You better turn that webcam on your desk off now, vag.
3905
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 19, 2012, 02:07:44 pm »
Have you tried straight leg deadlifts? If so, do they load your hams better than RDLs?
By the way - it came a guy today in the park that for some reason makes me think of you. I have no idea why. He's got a "calmness" about him... I'm not sure why I'm attributing that and correlating it to you, vag.
Wtf I'm a weird kind of guy ain't I?
By the way - it came a guy today in the park that for some reason makes me think of you. I have no idea why. He's got a "calmness" about him... I'm not sure why I'm attributing that and correlating it to you, vag.
Wtf I'm a weird kind of guy ain't I?
3906
Strength, Power, Reactivity, & Speed Discussion / Re: Modified JackM split
« on: September 19, 2012, 12:09:45 pm »
Ever since 15 years old I started going to bed at ~3AM because I used phone internet (dial-up) and the phone bill was 10 times less when used from 23 well into the night (up until 6 AM).
So I started and have continued to do it even when I got fiber optic internet. I also watched NBA and all 7 ET games start at 2AM here (it's a 7 hour difference). So I was sometimes going to bed at ~5-6 AM.
Obviously this has messed up my circadian rhythm over time, and I get "awake" at ~19 hours or so. Until then I'm sluggish etc.
At least this is my theory, I think it's pretty logical.
So I started and have continued to do it even when I got fiber optic internet. I also watched NBA and all 7 ET games start at 2AM here (it's a 7 hour difference). So I was sometimes going to bed at ~5-6 AM.
Obviously this has messed up my circadian rhythm over time, and I get "awake" at ~19 hours or so. Until then I'm sluggish etc.
At least this is my theory, I think it's pretty logical.
3907
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 19, 2012, 12:06:45 pm »
Doesn't gay means "happy"? I was watching a documentary film about WW2 and there was an American army song going "and they were gay that they come home" or something like that 
3908
Introduce Yourself / Re: Hello, new member trying to dunk again
« on: September 19, 2012, 10:05:31 am »
Eh, you're getting closer to the truth. Did you really really extended your hand, like really pulling the arm out of the scapula/shoulder socket? (not literally, but you get the idea)
I guess you'd be good to fool NFL reach measurements though
I guess you'd be good to fool NFL reach measurements though
3909
Strength, Power, Reactivity, & Speed Discussion / Re: Modified JackM split
« on: September 19, 2012, 09:50:24 am »
I wary of trying for PRs. I'd rather lift submaximall and faster than try for grinding PRs. I have no spotters and even if I do squat in the cage, which is unadjustable, I wouldn't want to fail a lift, even there.
3910
Basketball / Re: drose faster than usain bolt?
« on: September 19, 2012, 09:41:51 am »Wrong thread , wrong topic , wrong humor.
Genius reply.
3911
Strength, Power, Reactivity, & Speed Discussion / Re: Modified JackM split
« on: September 18, 2012, 05:06:37 pm »
By the way - my PR in the squat occured during the chezkenny programming, with 6 squat days per week (2 full squat days, 4 explosive half squat days).
3912
Introduce Yourself / Re: Hello, new member trying to dunk again
« on: September 18, 2012, 01:18:27 pm »
2.46 m reach at 6'5 is pretty much impossible. I don't believe it. I reach 2.41m with shoes on and I'm 6'0.
You're saying he reaches 2 inches higher than me?
It can't be.
You're saying he reaches 2 inches higher than me?
It can't be.
3913
Strength, Power, Reactivity, & Speed Discussion / Re: Modified JackM split
« on: September 18, 2012, 01:14:53 pm »MORE VOLUME OF SQUATTING. if your squat sucks, why are you only squatting once a week?
Exactly^^^
That's why I want to increase the frequency. Even if I do only 8x1 and 6x2 in the work sets, all those warm-up sets are just "squat practice sets" so... they should improve my squat movement efficiency quite a bit.
QuoteTHE PROBLEMS IS - my squat sucks. I wasn't any better than last week today, struggling to do 120x5x3. Form was bad.
What are your strengths and weaknesses? Videos of your lifts would be good. Identify the specific weak points and then add an appropriate assistance ex to address it. I remember chrisbro suggested it to me a few months ago in my log but i only now came around to understanding the merit of this approach. A chain is only as strong as it's weakest link. You could fix a weakness and improve your form and tonnage just by identifying what needs the most attention.
Well, I think the most important thing in terms of "lacking" is focus in the gym. Whenever I go to the gym "early" (before evening) I suck so bad in terms of focus. I feel bad, I get out of breath, I lurch around in the gym gasping for air after every set, I get anxious etc.
My best gym performances came when I went to the gym really late, around 21:30. I haven't been at that hour in a year or so, but I'm planning to go tomorrow for my upperbody workout.
The only reason I go early is to avoid the high amount of people in the gym that come from work and go to the gym at evening. Plus the gym is located in a place where a ton of gypsies move around and "wild dogs" (we have a lot of unowned dogs here in Bucuresti that become aggressive at night).
But I think I'll go tomorrow at night, see what people/how many people come, see if my focus/overall feeling is better.
3914
Strength, Power, Reactivity, & Speed Discussion / Modified JackM split
« on: September 18, 2012, 10:21:45 am »
OK so I'm doing the JackM split, taking weight gainers, creatine, vitamins, energizers, ZMA, I try to rest well, doing stretching, eating better... basically doing everything. Yet my squat still sucks so hard. My form has degraded as well.
I go with 2 leg workouts per week, one with 3x5 squats + assistance (so far used natural GHRs, now I'm using straight leg deadlifts supersetted with leg curls since the natural GHRs were wrecking my knees like no tomorrow) and one workout going 4x12 with bulgarian split squats + the same assistance exercises.
I also do 3x5 low box depth jumps before the squats, and some hang cleans/hang snatches in the upperbody days (the upperbody days are following the lowerbody days).
THE PROBLEMS IS - my squat sucks. I wasn't any better than last week today, struggling to do 120x5x3. Form was bad.
What should I do? I was thinking of going with what Lance suggested, one day of MSEM type stuff, maybe even in the mold that Kelly suggested (like work up to a 90% of 1RM then take 10% off and do singles with that for 8 sets or so) in one day and some explosive stuff in another, maintaing the hypertrophy day unchanged (4x12 BSSs).
So basically I'd have 3 workouts instead of 2, one MSEM, one explosive stuff squatting (like 6x2 with 60% of 1RM) and one 4x12 BSS.
Having 2 squat workouts instead of one should also increase my squatting movement efficiency as well, as that seems to be lacking right now + the benefits of having a very heavy lift in one day + the benefits of having a very explosive lift in another.
So the whole thing would be like this:
WO1: 8x1 squat singles
WO2: 6x2 with 60% explosive squats
WO3: 4x12 BSSs
What do you guys think?
I go with 2 leg workouts per week, one with 3x5 squats + assistance (so far used natural GHRs, now I'm using straight leg deadlifts supersetted with leg curls since the natural GHRs were wrecking my knees like no tomorrow) and one workout going 4x12 with bulgarian split squats + the same assistance exercises.
I also do 3x5 low box depth jumps before the squats, and some hang cleans/hang snatches in the upperbody days (the upperbody days are following the lowerbody days).
THE PROBLEMS IS - my squat sucks. I wasn't any better than last week today, struggling to do 120x5x3. Form was bad.
What should I do? I was thinking of going with what Lance suggested, one day of MSEM type stuff, maybe even in the mold that Kelly suggested (like work up to a 90% of 1RM then take 10% off and do singles with that for 8 sets or so) in one day and some explosive stuff in another, maintaing the hypertrophy day unchanged (4x12 BSSs).
So basically I'd have 3 workouts instead of 2, one MSEM, one explosive stuff squatting (like 6x2 with 60% of 1RM) and one 4x12 BSS.
Having 2 squat workouts instead of one should also increase my squatting movement efficiency as well, as that seems to be lacking right now + the benefits of having a very heavy lift in one day + the benefits of having a very explosive lift in another.
So the whole thing would be like this:
WO1: 8x1 squat singles
WO2: 6x2 with 60% explosive squats
WO3: 4x12 BSSs
What do you guys think?
3915
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 18, 2012, 08:23:39 am »
What I'm saying is that you should identify which muscles are lacking in your body and what flexibility issues you have, all while trying to increase your relative strength.