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Messages - Raptor

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4606
Strength, Power, Reactivity, & Speed Discussion / Managing strength volume
« on: March 25, 2012, 09:00:08 pm »
I want to start doing plyos starting this next week but I also want to reach a 150x5 squat. I was at 140x4 the last time I squatted.

So I don't know what to do. I should be fine with the chezkenny protocol with 2 strength days and 2 speed days per week of LOW volume strength work (1x5 in the squat, bench and deadlift for the strength days and 9x3 with light weights in the half squat and bench + cleans in the speed days).

Is reaching 150x5 realistic considering these factors? I did get to 140x5 the last time I did this protocol but probably due to the high frequency squatting.

Also, do you people think it's OK as far as fatigue generation goes for plyo work (I'll be rested enough to do plyos?).

IMO it should work but I want to hear other opinions.

4607
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: March 25, 2012, 07:54:42 pm »
I use the same nomenclature. Naming LLLL for "only left leg bounds" regardless if I did just two or ten steps. That's just because it's unusual (never used) a LLLL and then suddenly a R in the same bounding exercise. So if I do 4 L then it's all L.

4608
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: March 25, 2012, 07:06:41 am »
Quote from: acole14 on March 25, 2012, 02:28:18 am
In other news I got my own camera finally so will try to film my bounds this week for feedback.

 :highfive:

4609
Article & Video Discussion / Re: Interview about Drugs in Sports (mainly sprinting)
« on: March 24, 2012, 09:24:36 pm »
Quote

I like this a lot ^^^

4610
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: March 24, 2012, 07:56:58 pm »

4611
Strength, Power, Reactivity, & Speed Discussion / Re: Would you guys recommend I deadlift instead of RDL?
« on: March 24, 2012, 03:46:49 pm »
I don't know. When I get from full knee extension to about 25 degrees of flexion "something" moves on the lateral side of the knee, in that "hole" of the knee.

4612
Strength, Power, Reactivity, & Speed Discussion / Re: Would you guys recommend I deadlift instead of RDL?
« on: March 24, 2012, 02:20:39 pm »
The reason I switched to low bar was because of my right knee. I can squat completely pain free low bar. If I use high bar, one rep is enough to mess up my knee for that day. Seriously.

4613
Strength, Power, Reactivity, & Speed Discussion / Re: Would you guys recommend I deadlift instead of RDL?
« on: March 24, 2012, 11:25:52 am »
I know what you mean but after a few workouts you'll find the proper spot. You will never worry about that ever again after that happens.

When I started to low bar squat I had the same issues: the bar kept on sliding on my back and my wrists were straining so hard... everything was a REAL mess. I wanted to quit more than a couple of times but sticked with it. All these issues went away after that. Now it doesn't slide at all, and my wrists are OK. You just need to find that spot and to find the proper grip on the bar (experiment with the grip width). I know people recommend a wider grip for those with tight wrists/long arms etc but I found out that a narrower grip was better, it kept my back and whole body stiffer/stabler when squatting.

And I was really exaggerating lowering the bar too much on my back, I think I'm more in a medium-to-low bar position.

4614
Strength, Power, Reactivity, & Speed Discussion / Re: Would you guys recommend I deadlift instead of RDL?
« on: March 24, 2012, 10:21:07 am »
Go low bar in the squat and see what happens with your hamstrings. You might be able to better keep the knees from going foward with a low bar squat and therefore maintain tension on your hamstrings.

4615
Bios / Re: chezkenny
« on: March 24, 2012, 10:16:57 am »
<a href="http://www.youtube.com/watch?v=iVtGC05lnXw" target="_blank">http://www.youtube.com/watch?v=iVtGC05lnXw</a>

4616
Strength, Power, Reactivity, & Speed Discussion / Re: Would you guys recommend I deadlift instead of RDL?
« on: March 24, 2012, 12:00:57 am »
I was about to suggest GHRs but they're the reason I messed up my right knee. Sure he was messed up to begin with but to do natural glute ham raises, even on top of 2 or 3 folded aerobic mats was overkill for my knee. The knee cap gets caught in one position and gets compressed when you do them so... I would reccomend against them. If you have a machine though, I have no idea how that feels/works.

4617
Strength, Power, Reactivity, & Speed Discussion / Re: Would you guys recommend I deadlift instead of RDL?
« on: March 23, 2012, 05:19:16 pm »
Well the question is - do you REALLY need to get that heavy when doing your RDLs? Use them more as an assistance exercise in the higher rep ranges.

4618
Basketball / Re: finger weights in games
« on: March 23, 2012, 07:14:13 am »

4619
Strength, Power, Reactivity, & Speed Discussion / Re: Time when i should deload?
« on: March 23, 2012, 07:11:39 am »
Quote from: Dreyth on March 22, 2012, 09:22:03 pm
Man I always screw my de-loads and end up losing strength.


 :'(

Yeah but you really need to ask yourself "am I really losing strength or am I actually losing movement efficiency "strength" in certain gym exercises".

4620
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: March 23, 2012, 07:09:44 am »
You should film some of your bounds and DJs.

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