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Messages - Raptor

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4066
Basketball / Re: this dude can fly and hes not even black
« on: August 28, 2012, 04:44:10 pm »
Well you don't need to be a genius to pretty much get at the conclusion of a bigger ceiling in speed sports for black people.

And yes, I don't remember the last time I saw a black O-lifter, for example. And so on. But more on the speed side of things - 100m, 200m, 400m, whatever, blacks rule. Both men and women.

Like Kelly said - if a guy put a gun at your head and told you to choose a kid that you'd believe is the most athletic (fast or whatever, you have to define what "athletic" means first but whatever) out of 100 kids, chances are you're going to pick a black kid.

4067
LanceSTS's Performance Blog / Re: TRAINING POSTS
« on: August 28, 2012, 04:37:48 pm »
Oh, you mean in the hypertrophy day you just do BSSs and that's it? Not sure if they're intense (or whatever you want to call it) enough to generate hypertrophy.

They do give me a ton of glute soreness though.

But what about the MSEM days? Just those MSEMs and go home? Or you include additional assistance exercises as well?

4068
Basketball / Re: this dude can fly and hes not even black
« on: August 28, 2012, 04:35:23 pm »
Still, you can't deny that black people are "superior" athletically, or that have superior athletic ceiling. We've had this discussion countless of times, and there will be in the future the same thing again and again, but the reality is that it's true.

Otherwise you wouldn't have a all-black 100m sprint finals lineup and so on and so forth. We can try to be politically correct, but still.

4069
LanceSTS's Performance Blog / Re: TRAINING POSTS
« on: August 28, 2012, 04:29:03 pm »
Well yeah, that was the idea - no squatting in the deadlift day, but start the deadlift day with BSSs...

To me, squat + bss is kind of reduntant and me personally - I could never do BSSs really intense after squats so... they need to be a primary exercise for me in order to really go all out at it.

4070
LanceSTS's Performance Blog / Re: TRAINING POSTS
« on: August 28, 2012, 04:17:37 pm »
Quote from: LanceSTS on August 28, 2012, 03:54:35 pm
Quote from: Raptor on August 28, 2012, 12:40:02 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.

Very interesting, haven't thought about it that way.

What if you want to do two squat workouts per week with the 3rd squat workout being replaced by BSS + deadlifts?

Like:

Workout 1: squat
rest
Workout 2: BSS + deadlift
rest
Workout 3: high volume squat
rest
rest

4071
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 28, 2012, 12:43:22 pm »
Yeah it depends. You could also do a russian plank... both Bret Contreras and Pavel demonstrated that one.

4072
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 28, 2012, 12:41:19 pm »
Quote from: Kingfish on August 28, 2012, 11:57:56 am
Daily BW Dips
- 40,20

You actually do a set of 40 dips?

4073
LanceSTS's Performance Blog / Re: TRAINING POSTS
« on: August 28, 2012, 12:40:02 pm »
So you recommend say a 3x5, 3x5 and 3x8 (for example) format of squatting?

4074
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 28, 2012, 06:50:45 am »
How is not being able to hold a 10s plank even possible? Never met anybody that can't do it.

4075
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: August 28, 2012, 06:48:24 am »
Some guy from Poland I think, maybe Lipek?

4076
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: August 27, 2012, 08:11:56 pm »
<a href="http://www.youtube.com/watch?v=aFdFuVO-nZw" target="_blank">http://www.youtube.com/watch?v=aFdFuVO-nZw</a>

4077
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: August 27, 2012, 07:52:51 pm »
Exactly^^^

1 on 1 with aggressive defense works best, but you gotta go at it for 2 games up to 11 or so in order to really be warmed up.

I wonder if playing aggressive D, besides getting you warmed up, also improves lower ab activation for a short while, since you're staying in that hip hinge position when you defend, and you need to keep your low abs contracted well in order not to fall backwards (obviously you will let your chest down a bit as well but still)

4078
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: August 27, 2012, 08:57:30 am »
The jump looks really high there

4079
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 27, 2012, 03:32:16 am »
Yeah you can also experiment with your head position.

I personally have this tendency to look at the ground when I jump off two feet and I suck so hard when I do it - I basically orient my chest down and jump forward and low.

When I actually look at the rim, which is very difficult to do for me when I jump off two feet, I get higher. Pretty much always.

4080
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: August 26, 2012, 08:03:29 pm »
I get PR level jumps after playing aggressive defense 3 on 3 basketball. I get so hot and "fluid" that I'm at the top level of athleticism at that point. It makes a HUGE difference, I never get this warmed up during my regular warmups.

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