7456
Strength, Power, Reactivity, & Speed Discussion / Re: weighted:pullups vs chin ups?
« on: December 02, 2012, 12:27:28 pm »
yeah what raptor said -- tighten the backs of your legs while you're doing them. much stabler.
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7457
Pics, Videos, & Links / Re: so i met this model last night
« on: December 02, 2012, 12:26:12 pm »yeah kinda, its when people are transitioning from partying college kids to young adults with a job/career
yup, exactly. the difference between 20 and 24 is huge, at least in middle-class kids who go to/went to college.
take my girlfriend's current classmates (she's in medical school). a good chunk are like her, they took some time off after college to work and do other stuff and are now back in school in their mid or late 20's or even 30's. and another good chunk came straight out of college and consequently are 22 or 23 now. the difference in maturity between the two groups is huge even when the age difference is only 3 years. my gf and her crew treat school as a job. the younger kids treat school as college part 2. she lives with three other girls and one of them wanted to make a liquor bottle graveyard in their house, frat-house style. the other three were like, um, what the fuck are you talking about, how are you still a child. kind of interesting to see.
7458
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 01, 2012, 06:48:34 pm »
yeah but with my back supported on the end of a bench.
7459
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 01, 2012, 06:34:48 pm »
P-CHAIN AND POWER BLOCK DAY 1
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: pretty good, kept having an impulse to do pull ups all morning when i was hanging out with my friend
- warm up
- ME SVJ x 5
jump mat nowhere to be found, but i found out who knows where it is. next time, insh'allah.
- squat 315 x 5
- hyper x 10
- glute bridge 115 x 10,10; 135 x 10
- calf raise bw x 20, 95 x 20,20
balance is an issue but i can work around it i think
- OHP 120 x 8,8
- chin up +20 x 8,8
huge that i can do these pretty much discomfort-free. felt strongly in biceps.
- roman chair leg raises x 10,10,10
- stretch
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: pretty good, kept having an impulse to do pull ups all morning when i was hanging out with my friend
- warm up
- ME SVJ x 5
jump mat nowhere to be found, but i found out who knows where it is. next time, insh'allah.
- squat 315 x 5
- hyper x 10
- glute bridge 115 x 10,10; 135 x 10
- calf raise bw x 20, 95 x 20,20
balance is an issue but i can work around it i think
- OHP 120 x 8,8
- chin up +20 x 8,8
huge that i can do these pretty much discomfort-free. felt strongly in biceps.
- roman chair leg raises x 10,10,10
- stretch
7460
Pics, Videos, & Links / Re: so i met this model last night
« on: December 01, 2012, 06:29:29 pm »most girls in their 20's aren't going to hook up with someone 5 years younger than them raptor, especially when they can't even drink legally yet. He wasn't talking about lying about anything but his age
the woman i dated before my current girlfriend is 8 years older than i am. we started dating when i was 19 and she was 27 and broke up when i was 22 and she was 30. incidentally, she's now 34 (holy shit that just hit home!) and is married with a kid.
my brother lost his virginity his senior year of high school to his best friend's longtime babysitter. she was 35 at the time. also, to my brother's credit, pretty hot.
n=2 and all, just saying.
7461
Injury, Prehab, & Rehab talk for the brittlebros / Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
« on: December 01, 2012, 02:00:24 pm »7462
Strength, Power, Reactivity, & Speed Discussion / Re: stole acole14's program and adapted it for myself - thoughts?
« on: December 01, 2012, 01:58:52 pm »
haha, vag, contradicted yourself a little bit there. you're with acole, and also with kf/steven-miller?
you guys are all right, though, i do neglect supplemental p-chain work for my lower body. so i think maybe it's time to turn that into a focus for a while. smolov doesn't really work with other leg stuff, volume is super high as it is. so that's probably not the right move now. i don't want to cut back on squatting frequency as much as acole suggested, though. here's my compromise (warm ups will include glute activation, light plyos and jumping rope):
day 1
- warm up
- SVJ x 10-15, go for PR's
- squat x5
- hip thrust 3 x 10-15
- calf raise 3 x 20-30
- OHP 2x8
- chin up 2x8
- core
- stretch
day 2
- warm up
- SVJ x 5-10
- MSEM squat x 6-10
- RDL 3x8-10
- BSS 3x8-10e
- OHP 2x8
- chin up 2x8
- core
- stretch
day 3
- warm up
- SVJ x 5-10
- depth jump 3 x 4
- KB swing 3 x 10-15
- OHP 2x8
- chin up 2x8
- core
- stretch
day 4
- warm up
- SVJ x 10-15, go for PR's
- bench 3x8-10
- row 3x8-10
- core
- stretch
you guys are all right, though, i do neglect supplemental p-chain work for my lower body. so i think maybe it's time to turn that into a focus for a while. smolov doesn't really work with other leg stuff, volume is super high as it is. so that's probably not the right move now. i don't want to cut back on squatting frequency as much as acole suggested, though. here's my compromise (warm ups will include glute activation, light plyos and jumping rope):
day 1
- warm up
- SVJ x 10-15, go for PR's
- squat x5
- hip thrust 3 x 10-15
- calf raise 3 x 20-30
- OHP 2x8
- chin up 2x8
- core
- stretch
day 2
- warm up
- SVJ x 5-10
- MSEM squat x 6-10
- RDL 3x8-10
- BSS 3x8-10e
- OHP 2x8
- chin up 2x8
- core
- stretch
day 3
- warm up
- SVJ x 5-10
- depth jump 3 x 4
- KB swing 3 x 10-15
- OHP 2x8
- chin up 2x8
- core
- stretch
day 4
- warm up
- SVJ x 10-15, go for PR's
- bench 3x8-10
- row 3x8-10
- core
- stretch
7463
Strength, Power, Reactivity, & Speed Discussion / Re: The training schedule I did for Nightfly, could help you too
« on: November 29, 2012, 04:29:12 pm »
sounds about right to me. 
7464
Strength, Power, Reactivity, & Speed Discussion / Re: stole acole14's program and adapted it for myself - thoughts?
« on: November 29, 2012, 03:50:41 pm »
Bumping thread because circumstances have changed. My gym closes for good on Friday and so for at least the next month or two I won't have regular access to a basketball rim. Don't think I'll even have space to sprint or do running jumps of any kind.
So, I'm thinking I should do what steven-miller and KF told me to do long ago, which is suck it up and squat a whole lot, with light plyos for movement efficiency and SVJ/light jump squats for power. And eat a lot. The one thing the new gym has that my current one doesn't is a jump mat, so I'll have a reliable way to track SVJ (and multi-jumps, for that matter). Main goals would be: squat 405, SVJ 32. Bodyweight whatever, but presumably >10 pounds heavier than now, mid-180s. Then lose weight while maintaining as much strength as possible.
Workouts something like this:
- warm up
- light plyos x 2-3 exercises (MR half tuck, pogos, line hops, hurdle jumps, short sprints or bounds if possible, etc.)
- SVJ x 8-10 total reps OR jump squat 2 x 3 x 25-30%
- Smolov Base Mesocycle day X
- OHP 2 x 8
- weighted chin ups 2 x 8
- core
- stretch
Thoughts? It might be good for me to have to take my focus away from the court for a bit and focus on strength and power. My current block has gotten me nowhere fast, as far as I can tell. And honestly, I'm a little discouraged by my lack of progress since August. It would be nice to switch to something linear for a while and get my confidence back.
Of course, I will continue to pursue the possibility of using the old gym's court on my own terms with the church.
So, I'm thinking I should do what steven-miller and KF told me to do long ago, which is suck it up and squat a whole lot, with light plyos for movement efficiency and SVJ/light jump squats for power. And eat a lot. The one thing the new gym has that my current one doesn't is a jump mat, so I'll have a reliable way to track SVJ (and multi-jumps, for that matter). Main goals would be: squat 405, SVJ 32. Bodyweight whatever, but presumably >10 pounds heavier than now, mid-180s. Then lose weight while maintaining as much strength as possible.
Workouts something like this:
- warm up
- light plyos x 2-3 exercises (MR half tuck, pogos, line hops, hurdle jumps, short sprints or bounds if possible, etc.)
- SVJ x 8-10 total reps OR jump squat 2 x 3 x 25-30%
- Smolov Base Mesocycle day X
- OHP 2 x 8
- weighted chin ups 2 x 8
- core
- stretch
Thoughts? It might be good for me to have to take my focus away from the court for a bit and focus on strength and power. My current block has gotten me nowhere fast, as far as I can tell. And honestly, I'm a little discouraged by my lack of progress since August. It would be nice to switch to something linear for a while and get my confidence back.
Of course, I will continue to pursue the possibility of using the old gym's court on my own terms with the church.
7465
Strength, Power, Reactivity, & Speed Discussion / Re: The training schedule I did for Nightfly, could help you too
« on: November 29, 2012, 03:33:37 pm »
Fun.
Lay it on me, Raptor. What's my Rx? I'm gonna ask this in my planning thread, too.
Quote
1) How good am I consecutive maximal height ankle bounces?
Meh, probably average.
2) How good am I at maximal vert jump off a medium box?
Meh, probably average.
3) How good am I at short GCT vert jump (DJ over hurdles) off a medium box?
Meh, probably average.
4) How good is my full squat with perfect form?
Pretty good, ~2xbw
5) How proficient am I at hip thrusts, GHR, RDLs?
Don't know, not proficient by definition.
6) How powerful is my snatch and power clean compared to my squat?
See (5)
7) How good are my bounds, how smooth do they look?
Single-leg bound are turrible. DL bounds average.
8 ) How much more quad or hip involvement do I get in a SVJ?
About even.
9) How does my plant leg looks like when planting for a one-leg VJ?
Inconsistent; never great, sometimes very bad. Better than six months ago, though.
10) How much speed do I get into my running VJs?
Depends on the day. Usually not enough.
11) Compare broad jump to consecutive 2-leg bounds;
Consecutive broad jump is farther but not by a lot.
12) Compare a single jump squat height to a 1-2 jump squat;
Don't understand the question.
13) Compare your running single leg VJ to your running double leg VJ;
Big difference, DL is at ~5" higher.
14) Are you a very fast sprinter?
No.
Lay it on me, Raptor. What's my Rx? I'm gonna ask this in my planning thread, too.
7466
ADARQ & LanceSTS - Q&A / Re: Pain in right quad
« on: November 29, 2012, 09:25:43 am »
^^^ how is that possible? your knee should be in greater flexion during a pistol than it'd be during a squat.
7467
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 29, 2012, 09:24:24 am »7468
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 29, 2012, 12:19:06 am »
WEIGHT: 176.5
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: indifferent
- warm up
- depth jump x 4,4
got vid, will post soon
- ME MR half tuck 5 x 5
- ME pogo 3 x 5
all OVER the place, forward, back, left, right. video is fugly. will post for commentary purposes.
- C1: squat MSEM 325 x 4
- C1: jump squat 80 x 3,3
- C1 info: 2 rounds. second set of squats blew except last rep, when i really focused. mind wandered during the set because the gym closes on friday and everyone is just being real social, talking about what's next, reminiscing, etc. but got my mind right for the last rep and nailed it.
- pull up +12.5 x 8,8
- stretch
later, at home
MOBILITY
- t-spine extensions over foam roller x 2-3 mins
- arm sweeps 2 x 5e
- couch stretch x 4 mins each
- seated hamstring stretch x 30s
for december, i will work on hip extension, shoulder external rotation, and thoracic extension. every day, 10 minutes minimum. and i will log it.
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: indifferent
- warm up
- depth jump x 4,4
got vid, will post soon
- ME MR half tuck 5 x 5
- ME pogo 3 x 5
all OVER the place, forward, back, left, right. video is fugly. will post for commentary purposes.
- C1: squat MSEM 325 x 4
- C1: jump squat 80 x 3,3
- C1 info: 2 rounds. second set of squats blew except last rep, when i really focused. mind wandered during the set because the gym closes on friday and everyone is just being real social, talking about what's next, reminiscing, etc. but got my mind right for the last rep and nailed it.
- pull up +12.5 x 8,8
- stretch
later, at home
MOBILITY
- t-spine extensions over foam roller x 2-3 mins
- arm sweeps 2 x 5e
- couch stretch x 4 mins each
- seated hamstring stretch x 30s
for december, i will work on hip extension, shoulder external rotation, and thoracic extension. every day, 10 minutes minimum. and i will log it.
7469
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 28, 2012, 02:35:47 pm »
16" biceps?
7470
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: November 28, 2012, 12:05:56 pm »
how high is the rim? jump looked nice and fast.