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Strength, Power, Reactivity, & Speed Discussion / Re: How much to stay in "squat maintenance" mode?
« on: March 10, 2011, 03:30:08 am »
Interesting. I wonder if that's a neural issue or a muscle loss issue.
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News, Announcements, & Suggestions / Re: adarq.org facebook page
« on: March 10, 2011, 03:26:43 am »Here's mine:
http://www.facebook.com/?ref=logo#!/profile.php?id=1184408021
Joe, anybody ever tell you that you look like Alec Baldwin?
No. Haha, never heard that one before!
Your wife looks nice.
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Strength, Power, Reactivity, & Speed Discussion / Re: How much to stay in "squat maintenance" mode?
« on: March 09, 2011, 06:44:30 pm »
I can't afford to use more than 130 kg because there's too high of a risk. I don't have the luxury of a "pin cage", I have to squat outside of the squat cage that has fixed pins, so I can't adjust depth. If I full squat I go lower than those pins, so I have to squat outside of that. I only stay inside of the cage when I use 140, and that's dangerous too since if I fail that lift I have to get pretty low with a weight I fail with, and that's very hard and dangerous.
So I have to use a weight I can kind of control well enough for my MSEM. Max squat two years ago was probably ~115 kg high bar. Today is about ~145-150 low bar.
The idea is that if I lose some weight, do plyos, sprints, work better with my bodyweight as a stimulus while maintaining the squat I should be good. If I get ~75 kg with a squat of ~150 then that's 2x.
One thing I could do is totally ditch the assistance work that I currently do. Just focus on squatting with a bit more volume. That could help me save some fatigue and be fresh enough for plyos and sprints. But I still don't know what volume/scheme to follow, if I'm not doing Smolov JR.
Maybe something like 2x5+2x8? Say two times per week?
I could go with 2x5+2x8 Monday and Thursday, and plyos on Tuesday and Friday, with some 3 on 3 ball on Saturday and Sunday, or if the track gym is open, do there some squats with less volume (maybe sprints then 3x5 squats every Tuesday and Thursday, and ball on Saturday and Sunday). 3x5 two times per week, I'm thinking, should be enough of a stimulus for strength increases.
So I have to use a weight I can kind of control well enough for my MSEM. Max squat two years ago was probably ~115 kg high bar. Today is about ~145-150 low bar.
The idea is that if I lose some weight, do plyos, sprints, work better with my bodyweight as a stimulus while maintaining the squat I should be good. If I get ~75 kg with a squat of ~150 then that's 2x.
One thing I could do is totally ditch the assistance work that I currently do. Just focus on squatting with a bit more volume. That could help me save some fatigue and be fresh enough for plyos and sprints. But I still don't know what volume/scheme to follow, if I'm not doing Smolov JR.
Maybe something like 2x5+2x8? Say two times per week?
I could go with 2x5+2x8 Monday and Thursday, and plyos on Tuesday and Friday, with some 3 on 3 ball on Saturday and Sunday, or if the track gym is open, do there some squats with less volume (maybe sprints then 3x5 squats every Tuesday and Thursday, and ball on Saturday and Sunday). 3x5 two times per week, I'm thinking, should be enough of a stimulus for strength increases.
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Strength, Power, Reactivity, & Speed Discussion / Re: How much to stay in "squat maintenance" mode?
« on: March 09, 2011, 05:45:13 pm »
Well for one, because gym work is costly. Secondly, I've been at strength work for waaaaaaaaaaaaaaaay too long, like 2 years continuosly without any real plyo or power focus. I just feel like I have strength that is so underutilized, I can't "reach" it when doing explosive stuff. And I'm kind of tired of squatting.
I feel tired from all the stuff I'm doing and I don't really want to pay a gym membership for 2 days per week that I do squats... upperbody I can train at home anyway, core the same.
If the track opens up, and the gym there as well, it would be cool to work there with squats. Still not sure where to go in terms of volume and development with the squats.
I mean, last year I was all year tired because of the squats, I couldn't enjoy playing ball because of continuous and chronic fatigue etc. That's the whole culprit.
If I'm to continue with squats, I'm not really sure where I should go with volume and intensity. If I should get back to something more volume oriented (say 3x5 like in starting strength) or continue with MSEM and work with plyos.
I want to do more sprints and gradually increase sprinting volume, so it doesn't make a lot of sense to squat too much in this period. If I squat before the sprints, depending on the volume, my sprints will suffer. If I sprint before the squats, my squats will suffer. And so on.
I need to focus on a quality and develop on that, and I have neglected my "bodyweight" training (meaning - I have a hard time controlling my own body when I play sports - change of directions, quick jumps, maximal jumps, you name it) for quite some time. My snatch is pathetic, my power clean is pathetic for my squat numbers, it's really a mess. And my CONDITIONING IS ZERO. Trust me, if I run 20-30 meters I'm breathing hard after that.
So considering all this, it's hard for me to make a decision in terms of what to do with the squats.
I feel tired from all the stuff I'm doing and I don't really want to pay a gym membership for 2 days per week that I do squats... upperbody I can train at home anyway, core the same.
If the track opens up, and the gym there as well, it would be cool to work there with squats. Still not sure where to go in terms of volume and development with the squats.
I mean, last year I was all year tired because of the squats, I couldn't enjoy playing ball because of continuous and chronic fatigue etc. That's the whole culprit.
If I'm to continue with squats, I'm not really sure where I should go with volume and intensity. If I should get back to something more volume oriented (say 3x5 like in starting strength) or continue with MSEM and work with plyos.
I want to do more sprints and gradually increase sprinting volume, so it doesn't make a lot of sense to squat too much in this period. If I squat before the sprints, depending on the volume, my sprints will suffer. If I sprint before the squats, my squats will suffer. And so on.
I need to focus on a quality and develop on that, and I have neglected my "bodyweight" training (meaning - I have a hard time controlling my own body when I play sports - change of directions, quick jumps, maximal jumps, you name it) for quite some time. My snatch is pathetic, my power clean is pathetic for my squat numbers, it's really a mess. And my CONDITIONING IS ZERO. Trust me, if I run 20-30 meters I'm breathing hard after that.
So considering all this, it's hard for me to make a decision in terms of what to do with the squats.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 09, 2011, 04:39:18 pm »
Adarqui's ever diminishing bodyweight helped him, I think, to have that one-leg jump. Strength helps too 
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Strength, Power, Reactivity, & Speed Discussion / How much to stay in "squat maintenance" mode?
« on: March 09, 2011, 03:00:14 pm »
OK, I'll very very soon (in a week or two) switch my squat to squat maintenance mode (1 workout of 3x3@80% (so 3x3 with 120 kg)) per week or every two weeks.
The question is - how much time "can" I stay this, in your experience, without having my squat regress. I feel like I have serious untapped strength reserves at this point so I'm going with explosive stuff and mostly bodyweight stuff like sprints that I have in mind, depth jumps and KB swings for more hip focus AND fat loss. My conditioning is EXTREMELY low at this moment so I need work on that and work on making my quads react explosively and being able to cope with actually moving my body instead of a barbell that sits on my back.
So, in your experience, how much can I stay in maintenance mode without losing squat strength (muscle strength basically), considering I'll also be doing plyo and explosive work that should count in a way or two as strength factors as well?
The question is - how much time "can" I stay this, in your experience, without having my squat regress. I feel like I have serious untapped strength reserves at this point so I'm going with explosive stuff and mostly bodyweight stuff like sprints that I have in mind, depth jumps and KB swings for more hip focus AND fat loss. My conditioning is EXTREMELY low at this moment so I need work on that and work on making my quads react explosively and being able to cope with actually moving my body instead of a barbell that sits on my back.
So, in your experience, how much can I stay in maintenance mode without losing squat strength (muscle strength basically), considering I'll also be doing plyo and explosive work that should count in a way or two as strength factors as well?
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Pics, Videos, & Links / Re: funny / horrible training videos
« on: March 09, 2011, 12:28:55 pm »I have great respect for his abilities as a discusthrower, but seriously. Sitting down on a bench with that kind of speed and 230kg on your back makes me think stupid SOB. His excuse, to save his knees.<a href="http://www.youtube.com/watch?v=nkRr7YiHzAE" target="_blank">http://www.youtube.com/watch?v=nkRr7YiHzAE</a>
That's retarded, the way the back seems to load under torque is incredible, that will blow his back sooner rather than later.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 09, 2011, 12:25:40 pm »
Your one-leg jump looks really good, and also the dunk attempts. I still wish you'd switch to a one-leg jump at some point, it would be interesting to see what path you'd choose in terms of training.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 09, 2011, 01:53:52 am »
You have a Mac?
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Strength, Power, Reactivity, & Speed Discussion / Re: CORE strength/stability training in relation to vertical jump
« on: March 08, 2011, 05:17:45 pm »
The abs, glutes, forearms and masticatory muscles are all important in terms of affecting the rest of the bodies muscles ability to generate tension.
The abs are pretty much the "volume control knob" that you'd get with a stereo mixer - they just set a threshold of maximal applicable power in my opinion. If you can generate a lot of power with the legs but little power with the abs/core, you're not going to maximally utilize your leg power in my opinion.
The abs are pretty much the "volume control knob" that you'd get with a stereo mixer - they just set a threshold of maximal applicable power in my opinion. If you can generate a lot of power with the legs but little power with the abs/core, you're not going to maximally utilize your leg power in my opinion.
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ADARQ & LanceSTS - Q&A / Re: Could changing the type of squat be more effective for taller athletes?
« on: March 08, 2011, 10:39:56 am »
You think too much at your current level. I used to be like that so it's hard to be "hard on you", but you should lower the weight you do squats with, do proper form squats and build from there. Once you get to a serious number in the squat (1.5+) then you could worry about doing more explosive stuff etc.
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Introduce Yourself / Re: GloBallCollab: NEW DUNKERS/ ATHLETES
« on: March 08, 2011, 03:49:28 am »
Sidebar area doesn't show it at all 
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Introduce Yourself / Re: Norwegian Girl
« on: March 07, 2011, 12:02:29 pm »Did the competition allow regular cleans or you had to do power cleans and power snatches, cause you just won the competition using power versions of the lifts. If you would learn and you could use regular cleans and regular snatches you would probably shatter national records.
That's absolutely correct.
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Pics, Videos, & Links / Re: beast
« on: March 07, 2011, 09:51:04 am »
How ridiculous is this?
<a href="http://www.youtube.com/watch?v=3q4OY1pqz98" target="_blank">http://www.youtube.com/watch?v=3q4OY1pqz98</a>
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Strength, Power, Reactivity, & Speed Discussion / Re: Importance of Training Whole body
« on: March 07, 2011, 09:48:40 am »Well there are many benefits.
For one, squats build core strength. Secondly, the power you get (whole body power) is still hip initiated in general, and core generated/managed. Thirdly, a good leg strength base is the foundation on which upperbody is based on in terms of good stability for good power generating. And quartedly, the more lean muscle in general you have the more irradiation effect you have.
Where I'm going here is sports. If you do pullups/chinups/pushups etc just for the sake of good looking, then all I said is pretty much nullified.
yeah but big upper body and tiny legs makes you look like a fucking idiot.
I thought Johnny Bravo was pretty cool. "Whatever", to quote him.