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Messages - Raptor

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7081
Strength, Power, Reactivity, & Speed Discussion / Re: Latest Kelly Baggett's article including VJB 2.0 announcement!!!
« on: November 01, 2010, 05:01:15 pm »
Hypertrophy? What are you talking about? That's BAD! You only need strength. Or so they say... :ninja:

7082
Strength, Power, Reactivity, & Speed Discussion / Re: 3x8 or 3x5?
« on: November 01, 2010, 04:57:28 pm »
Oh you bet. I don't care if I pack fat right now... I'll shed that down later. I'm at ~15% bodyfat right now. My diet isn't really anything... I'm trying to eat meat and eggs, I won't drink milk (intolerance) and take about 100g of protein (if you're to believe the label) each day by protein shakes...

I can't really eat much on my own, I have to struggle hard to do it but hey, I try. If I take my weight at ~85-86 kg (from a stable 81 kg) and then carefully shed fat later in the spring to get to ~75 kg (I have a lot of fat to shed off) then I should be great.

Hip thrusts make my knee pain reappear ... I think for some reason there's pressure on it when I get "up" on them. And I kind of like the squat + unilateral thing that I'm currently doing.

THE PROBLEM right now is that my left shoulder, elbow and wrist are hurting like hell because of the low bar position in the squat. That's a huge one. It gets worse and worse as I'm advancing. I feel "kind of" comfortable with my right arm in this position but my left arm just agonizes - it can't really get over the bar (the palm) in the position unless my palm/wrist is bend at 90 degrees or maybe even more. I think this is the same reason why I can't keep a clean racked on my shoulders... the elbows just don't come up. If they would, then the bar would sit in the middle of my neck.

The second GREAT problem is the bar keeps on slowly sliding down my back as I do my squat reps... that loads the elbows and creates great pain.

7083
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: November 01, 2010, 03:25:40 pm »
That's great in a very fatigued state.

Interestingly enough, I was jumping my highest after intense warm-ups (like 50 minutes long) - I was feeling very very tired yet was jumping very high.

7084
Strength, Power, Reactivity, & Speed Discussion / Re: 3x8 or 3x5?
« on: November 01, 2010, 02:54:20 pm »
Well yes they go hand in hand. Anyway, I'm going to do this and see what happens. Call it an experiment.

7085
Strength, Power, Reactivity, & Speed Discussion / Re: 3x8 or 3x5?
« on: November 01, 2010, 07:27:59 am »
Well yeah I'm kind of abandoning speed and explosive work. My plan was to use workout C for that, on Tuesday. Jump squats/power cleans/depth jumps at that time.

So:

WO A1
WO B1
WO C
rest
WO A2
WO B2
rest

7086
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 01, 2010, 07:26:11 am »
It's 5AM out there?

7087
Basketball / Re: Did we all just get clamantfever'd?
« on: November 01, 2010, 07:10:34 am »
After Effects does wonders for your vert!

No but really, props to him for that jump... great technique and great compression into the floor, loaded the legs very very well.

The problem with him is that he sucks (when you're to compare that jump with his others) at jumping with the ball in hands. He probably needs stronger shoulders/upperbody to jump better with the ball in hand (and/or maybe improvements in with the ball jumping technique).

Other than that, the jumped looked great.

7088
Strength, Power, Reactivity, & Speed Discussion / Re: 3x8 or 3x5?
« on: November 01, 2010, 07:03:20 am »
So a 8RM rep scheme is a bodybuilding rep scheme? 8RM is decent for strength gains and more towards hypertrophy than a 5RM rep scheme is... I don't think there's a huge difference. 12-15 reps would be.

I mean, do you find anything wrong going with 8 rep sets in a workout and 5 rep sets in another?

7089
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 01, 2010, 06:14:09 am »
I don't like barbell shrugs either. I prefer db shrugs or plate shrugs (for the plates with handles).

7090
Strength, Power, Reactivity, & Speed Discussion / Re: 3x8 or 3x5?
« on: November 01, 2010, 06:04:33 am »
What I meant by "yet" is that people tend to say that in order to jump well off one leg you need to be rail-skinny... and that going for hypertrophy (I see Shannon as being "too big" to consider him a great one leg jumper the first time I ever see him/not knowing if he's able to jump or not) is going to kill your one-leg jump (even if the hypertrophy occurs in the "right" places).

Same goes for D Wade, LeBron and other people. They might have thin ankles etc but they have "big" muscles in the upperlegs/butt.

7091
Bios / Re: herschel walker is a freak of nature - 47 years old
« on: November 01, 2010, 04:29:48 am »
As silly as it may sound, "chi" and all that energy stuff does exist and is available to everybody... it's just a matter of knowing how to gather that. And I know it's sounds like Kung-Fu movies, but I have actually had a friend who just went to some Qigong courses and he could literally make you feel "energy" in your palm from his fingers, with his fingers being 8 inches away from your palm. That was amazing.

It felt like some sort of magnet is reacting to your skin... and he said he just learned that at qigong... nothing special about him or anything. I learned a lot of very, very interesting stuff that day. In fact, I feel like I should go to one of those meetings.

7092
Strength, Power, Reactivity, & Speed Discussion / Re: 3x8 or 3x5?
« on: November 01, 2010, 04:21:52 am »
Oh and about the hypertrophy stuff: if you look at Shannon Brown, he's having massive posterior chain muscle mass... yet he jumps 45+ off one leg. You can see he voluntarily generates the force to get up there.

7093
Strength, Power, Reactivity, & Speed Discussion / Re: 3x8 or 3x5?
« on: October 31, 2010, 05:25:00 pm »
I could go with Kelly's money sets as well... like a set of up to say 6 reps with a weight followed by some volume sets. I just feel it's too complicated. I want to have a hypertrophy block right now for a while and then switch to lower rep ranges. 3x8 works pretty good at the moment (except the elbow and wrist pain) and I'm upping up in weight. I'm using low weights right now (like ~60-70%) and keep on getting them up. Right now I'm at 90 kg for 3x8 and I should plateau at about 105 from what I feel I'm currently capable of.

I don't really like staying at a weight and keep on trying to improve on that weight... if I stall I usually reset to a lower weight by like 10% or so and start going up again.

So maybe going with 3x8@90 tomorrow and 3x5@100 Thursday, then 3x8@92.5 and 3x5@102.5 etc etc etc until I stall is what I'll do.

7094
Strength, Power, Reactivity, & Speed Discussion / Re: 3x8 or 3x5?
« on: October 31, 2010, 04:37:39 pm »
Because I feel like I've kinda maxed up neurally for the amount of muscle I have right now. So I need more muscle and then further on, less fat (a lot less fat if I want to jump well, especially off one leg). Obviously at my strength levels and time spent with strength work (which has been pretty solid in the last years though) I can't really have maxed out neurally, but I just feel the need for more hypertrophy for a while, and then switch to lower rep schemes to improve neurally on that added muscle (strength work).

I want more posterior chain muscle specifically. Maybe I should go with more reps in my assistance exercises and keep the reps kind of low in the squats? Like for lunges/one-leg RDLs etc go for 8-12, and for squats go with 3x8 and 3x5?

7095
Strength, Power, Reactivity, & Speed Discussion / Re: 3x8 or 3x5?
« on: October 31, 2010, 02:33:34 pm »
I'm using squat + one-leg straight leg deadlifts all the way to the floor (they're great at targeting my glutes) supersetted with leg curls (I won't ever do GHRs again since they destroy my knees) in workout A, and squat + lunges++leg curls (++ = supersetted) in workout B.

And no, never did that. The most I did was 5x5 work sets with heavy weights in the past (like 2 years ago or so). I tend to quickly lose my mental focus and form when I do high reps per set... it's like I can't maintain my mind into doing the exercise.

You're probably right about the low rep stuff. Last winter I did my own 8-7-6-5 with the same weight as work sets.

So basically if I had 100 as my weight, I'd do 100x8, 100x7, 100x6 and 100x5 as my last set. That ensured I can maintain my mental focus during the sets, since I knew I had to do less and less reps as I went by with my sets. It worked pretty good.

When I stalled I took away one of the sets and continue on getting the weight up. So I might go with 8-7-6 or 7-6-5 (top rep set or low rep set eliminated) and go on with that. I wrote about this in the evo blog.

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