3991
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3992
LanceSTS's Performance Blog / Re: TRAINING POSTS
« on: September 02, 2012, 02:42:39 pm »
Also, for the 2nd workout you might also go with this:
http://www.higher-faster-sports.com/setsandreps.html
What do you think?
Quote
Let's say you're doing squats and you want to hit one money set for somewhere between 5-10 reps. Your last workout you did 250 for 6 reps and you want to improve upon that number. Your entire squat workout might look like this:
45 lbs x 10
135 x 5
185 x 5
225 x 5
250 x 8 reps (or as many reps as possible)
The idea is you do enough warm-up or build up sets to get fully prepared for that one maximal run at a PR. If you felt you had more in the tank you might give another run at that 250. Also, notice how there are several warmup sets but the reps are kept lower to avoid excessive fatigue from building up.
Would that be the only thing you did that workout? Typically not. You might do one or 2 more money sets of a different exercise and you could even add some submaximal assistance volume work, but the rest of the workout wouldn't really count towards your progress one way or the other. It's the money set(s) that count.
http://www.higher-faster-sports.com/setsandreps.html
What do you think?
3993
Introduce Yourself / Re: Hello!
« on: September 02, 2012, 11:52:08 am »
Right.
The last thing this forum needed: another raptor.
The last thing this forum needed: another raptor.
3994
ADARQ & LanceSTS - Q&A / Re: Push Press and Basketball
« on: September 02, 2012, 06:42:08 am »
Yeah that sucks. Those spotters are supposed to be FOLLOWING the bar, and are standing there with their thumbs up their asses.
That's the first thing I thought. In fact I'd take that even further and say that if you sign in as a spotter, especially on an official competition, you should be charged with negligence murder (I don't know how exactly you name it in English) if something like this happes ^^^
If a guy dies and you're a spotter, it's your responsibility.
3995
LanceSTS's Performance Blog / Re: TRAINING POSTS
« on: September 02, 2012, 06:39:00 am »
Then if I'm more into hypertrophy that what this protocol is originally made up for, I could do a 1x5 and 2x8 in the 2nd workout since I'm going for 4x10 for hypertrophy in the 3rd one anyway I guess.
3996
Basketball / Re: this dude can fly and hes not even black
« on: September 02, 2012, 06:34:52 am »this pic made me think of hyperdunk-
lol cant be real??
Yeh that pic is photoshopped. The original sign says something like 'are you gay or lesbian and don't want to be'.
I thought it said "are you a gay or lesbian ASIAN and don't want to be?"
3997
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: September 02, 2012, 06:33:49 am »Dunk of the summer:
http://www.wimp.com/angelosharpless/
i posted that weeks ago. http://www.adarq.org/forum/basketball/the-%27regular-people-dunking-thread%27/msg73106/#msg73106
Right, and I'm supposed to know this entire forum, every post of it, inside-out.
correct.
congrats on your postcount btw.
Hey, you noticed that too?
3998
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: September 01, 2012, 07:53:42 pm »Dunk of the summer:
http://www.wimp.com/angelosharpless/
i posted that weeks ago. http://www.adarq.org/forum/basketball/the-%27regular-people-dunking-thread%27/msg73106/#msg73106
Right, and I'm supposed to know this entire forum, every post of it, inside-out.
3999
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 01, 2012, 06:27:25 pm »
wtf
4000
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 01, 2012, 03:35:35 pm »
I'm having balance issues when doing barbell calf raises ... it's pretty hard to really focus on squeezing with the calves when you need to balance badly - and I am wondering - how well do the leg press calf raises work for you vs. barbell calf raises? Do you have better rom or bigger fatigue etc?
Because I think of incorporating them into my program too if you're satisfied with them.
Because I think of incorporating them into my program too if you're satisfied with them.
4001
LanceSTS's Performance Blog / Re: TRAINING POSTS
« on: September 01, 2012, 03:29:39 pm »So you recommend say a 3x5, 3x5 and 3x8 (for example) format of squatting?
What I have found works best over time is working up to a heavy single or triple for 3 sets on one day, preferably the first day. Then working up to a single max set of 5 the second training day.
The last training day would be 4 x 8-10, where load is increased once you complete 4 x 10 across. If youre only training 2x a week then you simply to workout 1, workout 2, workout 3, in order on whatever day they may fall, taking an extra day of rest after workout 3.
So you're saying this:
3x1 or 3x3 very heavy in the first workout
Work up to a 1x5 in the second workout
4x10 in the 3rd?
Or is the middle 1x5 a MSEM as well? So it's actually a 5x1 instead of a 1x5? (5 sets x 1 rep instead of 1 set of 5 reps)?
Also, what do you think of going with a speed oriented CNS intensive workout in the middle workout (the second one) instead of going for heavy weight there too?
Like this:
WO1: CNS intensive strength 3x3
WO2: CNS intensive speed 5x3 explosive half squats/power cleans/power snatches/1-2 jump squats (you might even consider depth jumps here as well IMO)
WO3: Hypertrophy 4x10
I'm looking through my log now and I see I was doing really well when I was doing 1x5+2x8 in the same workout. So I was doing something like 135x5 and then backing off to 115x8+110x8. You said not to do them both rep ranges in the same workout (cns intensive and hypertrophy oriented) but I was doing pretty good back then. Of course the question is - maybe I would have done even better if I had not been doing them both in the same workout.
4002
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 01, 2012, 08:05:57 am »
Then how do you explain my difference between a my below parallel squat (best of 140x5 or 155 1RM) to my half (or quarter squat) of hardly doing 150x5?
4003
ADARQ & LanceSTS - Q&A / Re: Stretching for upperbody issues
« on: September 01, 2012, 06:46:44 am »
Yeah I'm thinking of filming this issue... it's so bad it's not even funny though.
I could film it trying to "rack" a wooden stick, right?
I could film it trying to "rack" a wooden stick, right?
4005
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 31, 2012, 03:05:38 pm »
I just don't get it... how can you struggle with 75 kg when you can half squat ~140?