8611
Pics, Videos, & Links / Re: beast
« on: May 06, 2011, 09:31:56 am »
mind blown
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8612
Strength, Power, Reactivity, & Speed Discussion / Re: Hip Belt Squats
« on: May 06, 2011, 09:12:03 am »Anyone used hip belt squats before? Real squats rule of course but I'm always looking for functional (not leg press) ways to overload the legs.
I have long mofo legs which make back squats pc dominant no matter how high the bar is. My quads are pretty weak compared to my hams and glutes. Its particularly annoying cause my VMOs need more work to minimise my tendonitis issues.
I front squat and BSS regularly but these don't allow the same balls out linear progression as a big back squat due to the difficulty of stabilising the weight. Wondering if BSS and front squat as primaries with hip belt squats as a secondary might be a good approach?
Any thoughts? I lift at home and building a couple of platforms ain't a thing.... I'm handy like bob the builder mang
i do not understand why leg press is not "functional." all this is gpp, leg press allows you to overload the legs, overloading leads to muscle and strength growth. it's science. if you're doing other stuff as well, and it sounds like you are with the bss and front squats, leg press should be a fine part of a gpp strength-building routine. especially if you have long legs.
8613
Article & Video Discussion / Re: wannagetfast.com deleted my thread & banned me from their forum
« on: May 05, 2011, 11:08:02 pm »
adarq, it's time to live up to your word and allow porn on adarq.org. 
just kidding.
just kidding.
8614
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 05, 2011, 10:15:30 pm »
BW = ???
SORENESS = back
ACHES/INJURIES = toes
FATIGUE = moderate
session 2 : power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
4 x 15y
- jumps : 2 step & vert
shiiiiiiiiiiiiiiiiiiitty. shitty.
- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
shitty
- Pogos: 4 x 5 MAX EFFORT
shitty
- REA squat : 4 x 3 (40%)
135,135,135 == heaviest weight i've used for this, was not bad
- MSEM squat: 2 x 4 (~90%)
290,290,290,290 == strong
- BSS : 3 x 3
180,180,180 == strong but hard
- core
toe touch 3 x 25
- upper
chin x 10+3,3,3
dip x 10+3,3,3 +25
- stretch
hungry.
SORENESS = back
ACHES/INJURIES = toes
FATIGUE = moderate
session 2 : power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
4 x 15y
- jumps : 2 step & vert
shiiiiiiiiiiiiiiiiiiitty. shitty.
- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
shitty
- Pogos: 4 x 5 MAX EFFORT
shitty
- REA squat : 4 x 3 (40%)
135,135,135 == heaviest weight i've used for this, was not bad
- MSEM squat: 2 x 4 (~90%)
290,290,290,290 == strong
- BSS : 3 x 3
180,180,180 == strong but hard
- core
toe touch 3 x 25
- upper
chin x 10+3,3,3
dip x 10+3,3,3 +25
- stretch
hungry.
8615
Strength, Power, Reactivity, & Speed Discussion / Re: pissed off today
« on: May 04, 2011, 07:56:30 pm »
yeah, where's your veggies, breh?
8616
Strength, Power, Reactivity, & Speed Discussion / Re: pistol squats
« on: May 04, 2011, 10:38:23 am »
IME, they're fun and good for balance/stability. If you want to learn them, they're not going to hurt you. I don't know how being a basketball player has anything to do with it.
8617
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 03, 2011, 09:25:55 pm »
tonight:
stretch and SMR x a lot
stretch and SMR x a lot
8619
Article & Video Discussion / Re: LBSS.ORG OFFICIAL DOES NOT ENDORSE NIKE ZOOM WAFFLE RACERS
« on: May 03, 2011, 10:09:23 am »
unpossible, bitches. you read enough to get in the thread. i win.
8620
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 03, 2011, 10:08:30 am »Funny you talk about jump roping, I'm going right now to buy one. Are there more sizes to it depending on how tall you are or anything?
good place to start is, hold both ends of the rope in one hand. put your foot in the middle of the rope and put it on the ground. the handles should come up to about your armpits or a little lower. shorter = faster but harder to do without the rope catching.
8621
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: May 03, 2011, 10:01:11 am »8622
Article & Video Discussion / LBSS.ORG OFFICIAL DOES NOT ENDORSE NIKE ZOOM WAFFLE RACERS
« on: May 02, 2011, 09:56:10 pm »
these shoes are for people with kangaroo feet, for real. so narrow, so fucking uncomfortable. nice and light but basically had nothing else going for them. i might try for another half size up and E width but for the time being, mark this down:
LBSS.ORG DISAPPROVES OF ZOOM WAFFLE RACERS
NB: lbss.org does not exist.
LBSS.ORG DISAPPROVES OF ZOOM WAFFLE RACERS
NB: lbss.org does not exist.
8623
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 02, 2011, 09:54:12 pm »
BW = 170.2
SORENESS = none before, low back gonna be tomorrow
ACHES/INJURIES = none
FATIGUE = low
session 1: volume
- warmup
- sprint warmup
- sprints : 10-20's
4 x 15
- one-step jumps
a few easy ones @ 30"
- dj (18-24") : 4 x 5 (24") or 4 x 8 (18")
first set really nice, rest okay
- squat : 3 x 5
270,270,270 == nice
- BSS : 3 x 5 each
170,170,170 == hard
- light calf raise: 4 x 5
90,90,90,90
- core
--ab wheel 3 x 15
- upper x 2
-chin up x 6
-dip x 12
-chin up x 6
- stretch
good workout. i do not like the zoom waffle racers. even if i go up half a size (to a full size higher than normal) they'll still be too narrow. oh well, was worth a shot.
SORENESS = none before, low back gonna be tomorrow
ACHES/INJURIES = none
FATIGUE = low
session 1: volume
- warmup
- sprint warmup
- sprints : 10-20's
4 x 15
- one-step jumps
a few easy ones @ 30"
- dj (18-24") : 4 x 5 (24") or 4 x 8 (18")
first set really nice, rest okay
- squat : 3 x 5
270,270,270 == nice
- BSS : 3 x 5 each
170,170,170 == hard
- light calf raise: 4 x 5
90,90,90,90
- core
--ab wheel 3 x 15
- upper x 2
-chin up x 6
-dip x 12
-chin up x 6
- stretch
good workout. i do not like the zoom waffle racers. even if i go up half a size (to a full size higher than normal) they'll still be too narrow. oh well, was worth a shot.
8624
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 02, 2011, 10:12:22 am »Nice on the PR man.
But how's your jumping been, in terms of the runup and stuff?
I rember watchin some old vid, and I tot u needed/would benefit alot frm a smoother runup or transition into the jump.
thanks cowed. i tied (or maybe set a new) PR recently jumping at a low rim, so that's good.
but jumping has been off for a week or so because my shoes broke.
i have some new ones on the way and as soon as they arrive i should be back in business.