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Messages - LBSS

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6226
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 07, 2014, 10:13:57 am »
yeah i need to get some of these PR-level jumps on camera. and some miniball dunks. will try to do by the end of the week.

also, on saturday i'm going back to tajikistan for ~2 weeks. not looking forward to it, not least because training is going really well right now and the interruption will suck. i'm going to use the time there to work on drop steps, SVJ and short approaches, for some conditioning and to brush up on jump rope skills, and bodybuilding-style stuff.

6227
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 07, 2014, 09:21:32 am »
Quote from: Raptor on January 07, 2014, 12:56:42 am
Damn, PR tie off four? Never tried jumping off all four :D

Anyway, it seems your strength is carrying over to your jumping more and more. Sounds like improvements in movement efficiency to me.

you mean you've never seen a picture of me before?



 :P

also, yes, definitely major improvements in movement efficiency.

6228
ADARQ & LanceSTS - Q&A / Re: Trying, but not getting the result that I want
« on: January 06, 2014, 10:21:26 pm »
hyperdunk?

6229
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 06, 2014, 10:20:01 pm »
WEIGHT: 178
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired but great

- warm up

- SVJ x a few
PR, first-ever rim touch off SVJ.  :wowthatwasnutswtf:

- DLRVJ x a bunch
PR tie off four, ~36, near base of palm. holding the ball was fucking me up, though, could not get a dunk with miniball. damn it.

- SLRVJ x a few
meh, a few rim touches and a few screwy jumps.

YEEEEEEEEEHAW.

6230
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 06, 2014, 06:38:17 pm »
...or maybe your right hamstring would get bigger and stronger.

fwiw, i used to be a complete mess SL jumping off my left foot. as bad as i was off right, i could not even do a coordinated layup off left. now, some hundreds (not even 1000s) of layups later, i can touch rim off both feet although my peak off right is still probably a bit higher. i have no doubt that my (or entropy's, or anyone's) RL plant would improve with lots of submax work.

6231
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 06, 2014, 03:42:24 pm »
<a href="http://www.youtube.com/watch?v=K_GprOo4rj4" target="_blank">http://www.youtube.com/watch?v=K_GprOo4rj4</a>

6232
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 06, 2014, 11:48:41 am »
ask, and you shall receive.





6233
ADARQ & LanceSTS - Q&A / Re: Form Check
« on: January 06, 2014, 08:26:41 am »
commented in your journal already, but you noticed it: you're not keeping a rigid line from your shoulders to your knees. try keep that line up top by squeezing your glutes hard, then just accept that you won't be able to do a full rep without catching yourself on your hands. so catch yourself on your hands. i could pump out GHR reps all day leading with my butt but if i really focus on form i can barely get two. it's much, much harder.

6234
LanceSTS's Performance Blog / Re: TRAINING POSTS
« on: January 06, 2014, 08:10:02 am »
google.

6235
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 06, 2014, 07:45:02 am »
neglected to log this on saturday 1/4:

WEIGHT: 176.5
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: meh

- warm up

- bunch of SVJ

- paused squat 255 x 3,3

- circuit x 3
-- DB RDL 70s x 10
-- inverted row x 12
-- DB OHP 40s x 10,8(+35 x 3)

- some other shit that i forget.

- stretch

6236
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 03, 2014, 04:25:34 pm »
also meant to mention that last night i got a couple of rim touches of SL, including half a knuckle over off my left foot. this is also extremely encouraging because i was tired at that point and was not putting forth 100% effort on any jumps.

6237
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 03, 2014, 10:11:32 am »
Quote from: ian459 on January 03, 2014, 09:04:33 am
Quote from: T0ddday on January 02, 2014, 08:40:15 pm


***One last point about specialization.   You should not underestimate the unfortunate lack of carry over that happens when you become a specialist.   You have put a lot of work into your squat...  If you take someone who hardly squats and he has similar bw to squat ratios... He will almost always be faster/stronger/etc.    Getting good at something unfortunately means it starts to provide less aid in similar movements.  You are now a specialized squatter and jumper.   So your 34 inch jump (or whatever your PR is) will translate to a lot less when you have to jump at an odd angle, weird plant , in traffic, or simply without the mental queuing that you have learned to do before you jump in practice... Your old 25 inch jump translated a lot better because you hadn't yet reached a level of specialization...   The guy who had trained his vertical from 15 to 25 inches probably saw your 25 inch jump and wondered why he couldn't use his 25 inch jump to rise up on his shot, block shots, etc.   It's an unfortunate thing that happens when we get really good at something..... but hey it's because you have finally gotten some athleticism !

What does this mean? The more you train your vertical in a certain way, the less it translates in other types of vertical jumps?

kind of. the more you groove a certain pattern for any skill, the farther the gap between your proficiency using that pattern and using any other pattern. t0ddday talked about watching jesse williams, who is a world-champion high jumper, jump around on a basketball court. off two legs or off a normal run up of any kind he could dunk weakly at best. but if he takes his normal high jump approach and then does a rim jump he can pretty much hit his head on the rim. that pattern is just sooooo much more efficient for him than anything else.

it's not that getting better at something one way translates less to other ways, it just means the gap grows. another example: imagine you're a chef and you get really good at chopping vegetables with your right hand. you can do that emeril shit where he's just going nuts and looks like a machine. but your left hand is only as good at chopping as it ever was, or maybe it's a little bit better but it hasn't kept pace with your right. similar idea here.

6238
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 02, 2014, 10:55:21 pm »
can't say i can attribute any change in workouts to creatine. i don't preload, i take it after i've worked out. it might be helping, certainly, but i'm just not sure. my jumping stamina has seemed better but that could just as easily be conditioning.

6239
Strength, Power, Reactivity, & Speed Discussion / Re: Measurements
« on: January 02, 2014, 10:52:35 pm »
Quote from: LBSS on July 13, 2010, 11:07:47 pm
Measurements taken after eating a lot of food.

Wrist: 7 (difference from ideal measurements below in parentheses)
Chest: 42 (-3.5)
Forearm: 12 (-1.2)
Biceps: 13.75 (-2.35)
Waist: 30.5 (-0.7)
Thigh: 23 (-1.1)
Hips: 38 (-0.7)
Calf: 15 (-0.5)
Neck: 15 (-1.8 )

So I need a bit bigger everything, particularly chest, forearm, neck and biceps. In order to look like a Greek statue, that is.

Foot length: 10.75
Foot width: 4.25
Index toe length: 2.75

UPDATE

According to this calculator: [broken link, can't find the calculator anymore], I have a maximum lifting potential of:
bench 343
oly squat (high bar ATG) 472
power squat 515
DL 550

bumping for funsies and in case anyone else wants to give this a shot. the link to the "ideal greek measurements" page is here: http://www.fitness.com/tools/greek_proportions/. my updated measurements are below, with difference from "ideal" for my wrist measurement in parentheses.

Wrist: 7
Chest: 43 (-2.5)
Forearm: 12.5 (-0.7)
Biceps: 14 (-2.1)
Waist: 31.5 (+0.8 )
Thigh: 24.5 (+0.4)
Hips: 38.5 (-0.2)
Calf: 15.75 (+0.25)
Neck: 15.5 (-1.3)

still with the skinny biceps, chest and neck, but numbers up across the board since 2010. waist a bit over (there's those five holiday pounds, lol) and thigh and hips a bit over.

for consistency, if anyone wants to do the same:
-bicep flexed with arm bent, forearm flexed with wrist slightly bent
-chest relaxed standing straight, nipple height; waist and neck also relaxed standing straight
-thigh standing with weight on that leg but not actively flexing, same for hips
-calf seated with leg bent but not actively flexing


6240
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 02, 2014, 10:20:11 pm »
WEIGHT: 178   :o
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: pretty good

- warm up

- 2-on-2 half court x 15-20 mins
we won. i had a couple nice layups off cuts to the hoop and a couple of brutal jump shots. also i was playing D on a 6'5 guy. that shit is hard.

- DLRVJ x a bunch
was tired from the 2-on-2 because i'm out of shape, but still managed to dunk the miniball once and have a bunch of near misses. some easy 33+ toward the end. encouraging.

- assisted natural GHR x 8,8,8

- circuit x 4
-- cable hip thrust 130 x 10
-- pull down 90 x 10
-- dip x 10
minimal rest between exercises, ~60s between sets

- circuit x 2
-- DB shrug 65s x 10
-- DB curl 25s x 10,8
-- rear delt flyes 12.5s x 10

- decline sit up 35 x 8+2 (last 2 reps concentric with bar in front of neck)

- stretch

man i've gained 5 pounds in the past month. well, probably the past week and a half, what with vacation and all the ad lib eating. never used to happen to me, that i know of. it all goes to the low back. will cut down on sweets and booze for the next week and see where i'm at. part of it could be water retention from creatine, come to think of it.

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