9421
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 17, 2010, 07:17:56 pm »
damn.
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
9422
Strength, Power, Reactivity, & Speed Discussion / Re: low bar squat vs high bar squat
« on: November 17, 2010, 04:55:30 pm »more thoughts on olympic squats for power squats for VJ..
Power squats do allow you to lift more weight,ala why the stance and bar grip is used or preferred by powerlifting. It puts you in the best position to squat a ton of weight. Doesnt mean it puts you in the best position that corresponds to your particular goal(jumping). Also some argue less stress in certain areas(knees), allowing more long term safety.
olympic squats were in essence used by olympic lifters as a (main)assistance exercise since it isnt an actual olympic lift. The reason this makes sense is the angles of the clean(and jerk) and the correspodance to the high bar squat. Using this logic, IMO the high bar squat would offer more dynamic correspodance to the VJ. But as i stated earlier, it is not a directly corresponding exercise to the VJ, as you can easily be able to jump high or train yourself to jump high without it. Still if your sole goal is one rep VJ, or to a less degree RVJ, there is to strong correlation. Strength is general to sport, and jumping, but exercise selection still need to be based on ur specific goals.
Look, the only thing that puts you in the best position that corresponds to jumping is jumping. Squats are to develop general strength in the legs. Your legs don't give a flying fuck where the bar is sitting on your back. Your own biomechanics and the bar position will place emphasis on different muscles, but if you're worried about it, do other exercises to target the ones you don't feel are getting enough tension when you squat.* Unless you are a power lifter or an olympic lifter, it does not fucking matter one tiny little bit where the bar is in terms of transfer to whatever sport or other activity you do.
*NB: This is a hypothetical you, not talking about you, bball2020, specifically.
9423
Nutrition & Supplementation / Re: junk food diet that works
« on: November 17, 2010, 03:16:43 pm »
Yeah darq but YOU said "majority."
9424
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 17, 2010, 01:01:03 pm »Get some cornrows
That would complete the look, wouldn't it? Good point.
9425
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: November 17, 2010, 12:59:26 pm »
God damn cowed, that's some hardcore Steve Nash shit right there.
9426
Nutrition & Supplementation / Re: junk food diet that works
« on: November 17, 2010, 09:47:52 am »
He said "majority." 900>840, therefore a majority of calories from junk food.
QED, bitches.
QED, bitches.
9427
Strength, Power, Reactivity, & Speed Discussion / Re: low bar squat vs high bar squat
« on: November 17, 2010, 09:36:09 am »
Those are some nice looking squats, kingfish.
9428
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 17, 2010, 09:33:08 am »
Yeah something like 12-13 30's, 2 30.5's and maybe 1 or 2 29-29.5's when I was goofing around at the end and not resting long enough. I was thinking about getting lower, but mostly (especially on the full run-ups) about starting slow and then accelerating at the end. If you look at the vid from the other day, my approach is a lot better than it had been. Still ugly and my plants still suck, but getting better.
9429
800m+ Running and/or Conditioning / Re: Tarahumara: The Running People
« on: November 16, 2010, 11:23:00 pm »check out the 4 part series form berardi's youtube account
precisionnutrition
here is part 1 the other 3 are also on his account
http://www.youtube.com/user/PrecisionNutrition#p/u/3/0OglqtsHzAE
They don't really answer how the tarahumara are able to have enough energy in order to be able to run those distances.
By eating enough and getting lots and lots of practice.
9430
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 16, 2010, 11:18:56 pm »
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST
I think I missed a SP workout. Will have to go back and double-check. EDIT: Nope, didn't. Anyway, this week hasn't really provided the relief I'd been hoping for work-wise, but at least volleyball was canceled at the gym tonight, so I got to jump at the rim. Jumps weren't extraordinarily high, but they felt smooth and I was consistently getting 30", nothing lower, and maybe 2 30.5".
warm up
shoot hoops
sprinter's warm ups
few tuck jumps
work
15y sprint x4, then
superset x5 -- ended up with about 15 1-step jumps and 8 full run-up jumps
1-step x4, alternate with full run-up x4
15y sprint x1
couple more 1-step jumps
tuck jump 2x20
pogo 2x5
bench 3x5x155 -- form was tight
BOR 3x8x135 -- form tight on 1st and 3rd sets, kind of weak in 2nd
core x3
--ab rollouts x20
--side plank x30s/ea
--poor man's reverse hyper x10
cool down
stretch
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST
warm up
shoot hoops
sprinter's warm ups
few tuck jumps
work
15y sprint x4, then
superset x5 -- ended up with about 15 1-step jumps and 8 full run-up jumps
1-step x4, alternate with full run-up x4
15y sprint x1
couple more 1-step jumps
tuck jump 2x20
pogo 2x5
bench 3x5x155 -- form was tight
BOR 3x8x135 -- form tight on 1st and 3rd sets, kind of weak in 2nd
core x3
--ab rollouts x20
--side plank x30s/ea
--poor man's reverse hyper x10
cool down
stretch
9431
Olympic Weightlifting / Re: 69kg lifters
« on: November 16, 2010, 11:08:53 pm »
Jesus H. Christ.
9432
Nutrition & Supplementation / Re: junk food diet that works
« on: November 16, 2010, 10:52:29 pm »
let's take a 200lb guy, 20% bf, trying to lose weight.
6 twinkies = 900 cal, 162g carbs, 27g fat, 6g protein
7 protein shakes = 840 cal, 14g carbs, 14g fat, 161g protein
total = 1740 cal, 176g carbs, 49g fat, 167g protein
6 twinkies = 900 cal, 162g carbs, 27g fat, 6g protein
7 protein shakes = 840 cal, 14g carbs, 14g fat, 161g protein
total = 1740 cal, 176g carbs, 49g fat, 167g protein
9433
Nutrition & Supplementation / Re: junk food diet that works
« on: November 16, 2010, 05:35:43 pm »my post on another forum:
awesome, a professor who was 33% fat got down to 24% eating far less than maintenance kcal consisting of junk, who cares Smile
a calorie is not just a calorie, a gram of carb (especially sugar) has a very different effect on the body than a gram of protein. Hormonally, junk is not something we should be consuming if we want to get strong, shredded, and actually put on mass. Sure he lost some body fat, but we're athletes, not fat f**k professors who have alot of bodyfat to lose.. Junk food diets typically don't do well with performance athletes, it leaves them less alert & less motivated to compete. I guarantee you that, these stupid studies would be alot different if you look at someone trying to go from 15% BF to 6% bodyfat. A caloric deficit wouldn't mean (expletive), the body would try to keep fat (which would happen easily due to all the sugars/sat fat you're eating), and you'd actually lose lean mass.. so sure, your BMI would go down, but you'd lose mass and become relatively fatter.
I hate that stupid study Smile
peace
Yes and no. Caloric deficit always matters if you're trying to lose weight. If you're trying to get from 15% to 6%, you still have to be in a deficit. It just becomes that much more important to get enough protein and keep lifting, for maintenance of muscle mass. Obviously, I'm not saying a junk food diet + protein is optimal for anyone at any time. I'm just saying that if you want to lose weight, caloric deficit matters.
9434
Article & Video Discussion / Re: Unilaterals Make You Weaker
« on: November 16, 2010, 05:03:42 pm »
steven-miller's next project is to get really really fast by doing nothing but double-legged bounds. 
9435
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 16, 2010, 03:20:33 pm »That's tight dude. My cousin went to Blair and graduated in 08'; her name is Jaya Kannan...sound familiar? Were you in the science & math magnet?
Nah, I'm too old.
Was in the other magnet, CAP. Lots of friends in math/sci magnet, though.