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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 01, 2012, 06:27:25 pm »
wtf
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4037
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.
4038
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.
4039
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?
4040
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?
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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?
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ADARQ & LanceSTS - Q&A / Re: Stretching for upperbody issues
« on: August 31, 2012, 04:42:59 am »
So foam rolling lats and upperchest should improve the thoracic extension?
What do you think is the cause of the elbows not being able to come up? What muscles do you suspect are tight?
What do you think is the cause of the elbows not being able to come up? What muscles do you suspect are tight?
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ADARQ & LanceSTS - Q&A / Re: Stretching for upperbody issues
« on: August 31, 2012, 02:38:20 am »
So for thoracic extension issues what stretches should I do? (will search on youtube in the meantime)
That's the thing - I don't know WHAT is limiting me. It could originate in the hip, but it most definitely is in the upperbody as well.
As far as hip is concerned, there sure is something there as well, as I can't really bend too much down when I do my 2-leg bounds or broad jumps with a narrower stance without falling back (I can't sink into my hips well). My ankle flexibility is pretty good so it's gotta be the hips.
That's the thing - I don't know WHAT is limiting me. It could originate in the hip, but it most definitely is in the upperbody as well.
As far as hip is concerned, there sure is something there as well, as I can't really bend too much down when I do my 2-leg bounds or broad jumps with a narrower stance without falling back (I can't sink into my hips well). My ankle flexibility is pretty good so it's gotta be the hips.
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ADARQ & LanceSTS - Q&A / Re: Stretching for upperbody issues
« on: August 30, 2012, 06:27:03 pm »
Also did this:
<a href="http://www.youtube.com/watch?v=JBHzXF-mVjY" target="_blank">http://www.youtube.com/watch?v=JBHzXF-mVjY</a>
There's definitely something wrong with my upperbody flexibility, but improving hip flexibility should help improve upperbody flexibility as well.
There's definitely something wrong with my upperbody flexibility, but improving hip flexibility should help improve upperbody flexibility as well.
4046
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 30, 2012, 04:20:52 pm »
Quotes are nonsensical they have nothing to do with this bullshit.
So let me get this straight... relatively speaking (max strength/bodyweight), what exactly happened?
You said you were doing 445 max last year at what weight? And you're at ~400 at 170 now?
So let me get this straight... relatively speaking (max strength/bodyweight), what exactly happened?
You said you were doing 445 max last year at what weight? And you're at ~400 at 170 now?
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ADARQ & LanceSTS - Q&A / Re: Stretching for upperbody issues
« on: August 30, 2012, 03:44:20 pm »
And:
http://californiastrength.com/videos/viewvideo/52/cal-strength-exercises/flexibility-exercises-for-the-upper-body-in-olympic-weightlifting
Any other similar resources? (I'm searching now via google)
http://californiastrength.com/videos/viewvideo/52/cal-strength-exercises/flexibility-exercises-for-the-upper-body-in-olympic-weightlifting
Any other similar resources? (I'm searching now via google)
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ADARQ & LanceSTS - Q&A / Re: Stretching for upperbody issues
« on: August 30, 2012, 02:24:14 pm »
So my issues I guess are in this movie, but probably not only limited to that. Remember I have an overhead thing too.
<a href="http://www.youtube.com/watch?v=Un1PDhrU3h0" target="_blank">http://www.youtube.com/watch?v=Un1PDhrU3h0</a>
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Progress Journals & Experimental Routines / Re: Kingfush
« on: August 30, 2012, 02:14:04 pm »
Haha, right.
And did this year help you? What was the point of this? (strength increase, strength maintenance while cutting down fat/bodyweight etc)
And did this year help you? What was the point of this? (strength increase, strength maintenance while cutting down fat/bodyweight etc)
4050
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 30, 2012, 02:03:54 pm »
Wait... you just completed a year of daily squatting?
It was like yesterday when you said you were starting this journey... it couldn't have passed this quickly wtf
It was like yesterday when you said you were starting this journey... it couldn't have passed this quickly wtf