4066
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.
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4067
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.
4068
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Then if I'm more into hypertrophy that what this protocol is originally made up for, I could do a 1x5 and 2x8 in the 2nd workout since I'm going for 4x10 for hypertrophy in the 3rd one anyway I guess.
4069
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?"
4070
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?
4071
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.
4072
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 01, 2012, 06:27:25 pm »
wtf
4073
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.
4074
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.
4075
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?
4076
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?
4078
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?
4079
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?
4080
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.