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Messages - Raptor

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7231
Strength, Power, Reactivity, & Speed Discussion / Re: Planning my training ahead
« on: October 21, 2010, 05:32:55 pm »
So you guys are suggesting sets of 5 instead of sets of 8?

I'll consider that. I'll work for a while with the what I have planned for now, and observing what is going on, I might adjust it. I have like 4-5 months of strength training planned if no injuries occur, so that's plenty of time to change stuff it I need to.

Do you really think a 3x5 is enough stimuli for good hypertrophy to occur (if the food intake is right)? I'm more into hypertrophy than strength as my target right now, I want to switch to a more strength-focused rep range later (4-6).

7232
Strength, Power, Reactivity, & Speed Discussion / Re: Planning my training ahead
« on: October 21, 2010, 09:11:24 am »
Well I'm definitely going to have a very high % of work towards the hypertrophy side, but as a short stim/recovery, one week in 4 is going to be a strength & stim & recovery week, only to return to hypertrophy again.

I don't think there's anything wrong with that approach, changes the stimuli a bit, gives a moment to recover better and off we go with hypertrophy again.

7233
Strength, Power, Reactivity, & Speed Discussion / Re: BOX JUMPS ARE STUPID - STOP BRAGGING AND DO A REAL VERT, BITCHES
« on: October 21, 2010, 09:08:49 am »
Quote from: adarqui on October 21, 2010, 04:32:25 am
Quote
honestly i think the only thing i'd use a box for now is to ease the landing of a depth jump

depth jump, depth drop, standing on top of it and yelling "on top of the world mothrfu@#!$!@%r!@$!@"

I do that a lot on my toilet seat

7234
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: October 21, 2010, 09:03:18 am »
Do you ever jump off one leg?

7235
Pics, Videos, & Links / Re: Vince being reactive
« on: October 18, 2010, 05:14:13 pm »
To me it looks soooo reactive, you can just see how he puts and immediately gets back the force from the ground. It's hard to explain, and I don't think I'm that crazy to imagine stuff like this.

And yeah, he probably was lighter in the upperbody as well, and about 205 lbs (vs 225 now or like some years ago). He was a better one-leg jumper as well. But it's also been injuries slowing him down and making him wear like "armor" on his body...

I still don't get how he can jump in those shoes he's wearing.

7236
Pics, Videos, & Links / Vince being reactive
« on: October 18, 2010, 04:38:12 pm »
<a href="http://www.youtube.com/watch?v=SUrQPLcffYU" target="_blank">http://www.youtube.com/watch?v=SUrQPLcffYU</a>

Check out at 00:18. You can just see the force coming back to him from the floor so to speak. It's really amazing.

7237
Strength, Power, Reactivity, & Speed Discussion / Re: Planning my training ahead
« on: October 18, 2010, 11:59:39 am »
OK, so I want to go with this now:

Sunday: Squat + One-leg RDL++Leg curls (++ = superset)
Monday: Bench press + Triceps pulldowns + Chinups
Tuesday: Power clean/Jump squat (low volumes) + BSS + Cable pulls
Wednesday: Overhead press + Lateral++Front shoulder raises + Pullups
Thursday: Squat + Lunge++Leg curls

Friday and Saturday rest. I'll do ab work and calf work everyday.

I'll also go with adarqui's http://www.adarq.org/forum/performance-training-blog/the-ratio-technique/ because it sounds very very nice. I'll use it for the squat and for the bench press.

So basically my first squat cycle will be:

80x3x8/82.5x3x8/85x3x8/95x3x5/105x2x3 MSEM and then continue from 85 kg

For the bench press it will be:

40x3x8/42.5x3x8/45x3x8/50x3x5/55x2x3 MSEM and then continue from 45 kg

If you have and further ideas I thank you in advance and await your input.

7238
Strength, Power, Reactivity, & Speed Discussion / Re: Planning my training ahead
« on: October 18, 2010, 11:12:02 am »
As I felt so bad the last time I went to the gym, and spent a lot of time in the gym, I'm thinking of going more often and keeping the sessions shorter.

I might also try this: http://www.adarq.org/forum/performance-training-blog/the-ratio-technique/

I think I can organize stuff so that I do like 3 workouts of hypertrophy oriented squats (say, 3x8), then go with 3x5 and then go with MSEM and reset the cycle.

I want to write here my program in this fashion, since I really want to go this way with more frequency, better intensity, go home. After I'm done eating I'll start writing.

7239
Pics, Videos, & Links / Re: Rudy Gay with the Awesome Putback
« on: October 18, 2010, 01:07:08 am »
I keep remembering how Gay missed like 3 dunks, some wide open, in the World Championship.

7240
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: October 17, 2010, 04:04:49 pm »
Yeah, them reading your mind and all that. Before you know it, you're flying and throwing down mexadats (alien term for "dunks"). Heck, how do I know all this?

7241
Crazy Weird Analysis & Stuff :) / Re: *Athlete Analysis* Golden Child
« on: October 17, 2010, 07:50:31 am »
Yeah I know the Randy Culpepper stuff... what I mean was that mini-jump gather for the two-footed jumpers... some take a short one, some take a big one. Helicopter did one BIG jump stop in a dunk I can't currently find...

7242
Pics, Videos, & Links / Re: ARowe Milestone Achievement
« on: October 17, 2010, 07:44:31 am »
This owns so much 8)

7243
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: October 17, 2010, 06:04:35 am »
Maybe you were kidnapped? :ninja:

You probably have bionic legs now, so you better go out and test them.

7244
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: October 17, 2010, 05:32:46 am »
OK so since I couldn't really sleep "well", I also had a strange dream:

I was with my mom to a country place of one of my mom's childhood friends. There were abandoned market buildings with groceries products still in the rafters. So my mom was like "hey, they won't need this anymore" and took a LOLLIPOP (WTF) and started sucking it (WTF). I was like "don't do that, you don't want to go to jail because of a stupid lollipop". So out of nowhere two cops showed up to arrest her, but we bribed them and they left.

Then I went home and in my balcony there was one yacht that was mine and two guys in a small boat that were banging into the yacht with the boat to break it. So I picked up a cell phone and called 911 (here it's 112 the emergency number, but I called 911) and after like 3 times ringing, one woman picked up the phone and say "yeeeeeeeees?". I was like "um... I have a problem". So in the middle of my dream I woke up for a short period I think, and then continued with my dream and was like "I just dreamed that there were two guys on a boat trying to bang into my yacht that is on my balcony. I know it sounds silly, but you gotta help me". And then I heard a strange noise, like the ones you usually hear in videogames, and went to look into my balcony and the yacht and the boat with the guys disappeared, and instead there was one giant orange fish in there (was like 10 feet long and pretty fat). Or maybe it was a horse (? I can't remember).

So I was like "nevermind..." on the phone and hung up. Then my cell phone rang to wake me up to go to the gym.

7245
Crazy Weird Analysis & Stuff :) / Re: *Athlete Analysis* Golden Child
« on: October 17, 2010, 05:14:22 am »
If you want a guy who plants VEEEEEEEEEEEEEEEEEEEEEERY far away in front, check out Helicopter from AND1.

I can't find it right now, but there was a dunk in the AND1 mixtape tour where he planted like 10 feet in front of him.

PS: You can see here http://www.pure-dedication.com/various_images/golden_child_dunk_1c.png what I was talking about in the ARowe thread regarding the "opening up laterally" of the arms in the gather. He does not gather throwing his arms back and then rotating, but rather to the side and then rotating in and up.

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