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Messages - KYisaBeast

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Leg extensions? Nah, just squat , as much, as deep and as upright as possible. Front squats are supposedly more quad-dominant. Same for high-bar vs low bar for back squats.
Still, that 135 is weird, it is too low for someone who was in the 300 area on back squats. Maybe it's another issue? e.g. you have to hold the bar with your wrists at the bottom so that's the limiting factor?
Anyway, keep front squatting as you are since you like them, but i think it would be a good idea to alternate them with back squats, like day 1 front - day 2 back.

That's not a bad idea actually...and yeah, I do end up holding the bar wit my wrists toward the end of my reps...I'll give the alternate days a shot and see how that goes...much appreciation guys

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Thanks for the reply guys...I stopped back squatting for front squatting...max back squat was up to 290 before i had to quit working out for a while for work...max deadlift was up to 335 before I switched it out for RDL...weak quads does sound about right...It has been a pretty ham-dominant string of workouts since I got back now that I look at it. So it's an extreme muscle imbalance...should I move for quad extensions or is there a better exercise out there that I can focus on rather than going for a machine (I hate machines smh)

And yeah, the front squats are fairly challenging...My form is a continuous work in progress smh

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Strength, Power, Reactivity, & Speed Discussion / Improving plant strength
« on: November 06, 2014, 06:42:03 pm »
What's up guys?! Haven't posted anything in a while b/c I haven't played in a while, but I've been working out and getting a lot of good progress mixing up strength lifting and olympic lifting...but I have a question...

How would you suggest improving strength in the muscle area between the mid-thigh and the top of the knee?? I noticed today when I actually got a chance to play (shitty work schedule) that my vert has went up only slightly from my usual 37" but the olympic work is definitely paying off b/c the power transfer is more efficient with way less effort (core work has been crucial too)...but the area between the knee and mid-thigh on my left leg seems to buckle when I plant R/L...but when I plant L/R it's fine...can't explain it...not sure if it is a muscle imbalance or what..haven't been hurt, knee feels fine

Current workout looks like:

PM split MWF
Front squat 4x4 @135
RDL 2x5 @ 225
Calf-raises 2x15 per leg with 60lb dumbbell
Hamstring extensions 2x7 per leg
Bulgarian Split Squat 2x7 per leg with 60 lb dumbbell

AM split MWF
Olympic High Pull 2x5 at 165
Hang Clean 4x4 @ 135
Single-leg step-up 2x6 w/25 lb plate per leg and 1x5 w/35 lb plate per leg (weighted plate swings with a launch at the end-love this exercise!)

Any help would be appreciated guys

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Performance Training Blog / Swing Snatches *Oly Snatch variation*
« on: April 07, 2014, 11:23:02 am »
Guys!! HHaven't spoken in a while. Added a snatch variation I saw online that seemed to translate to the basketball court and I have to say it is the business. Takes about two days to get the form correct, but the translation I feel compared to regular Olympic lifts is bananas!! Started light and have steadily went from 45 lbs (the bar) to 105 today

Current Workout look like
Monday Wednesday Friday
Deadlift 3x5 @265
Weighted calf raises 3x10 @60lbs per leg
Hyper-extensions 3x7
Swing snatches 5x3 @105

Very has went from 34 to 38....hard 4inches to gain after a long hiatus...
Just thought I would share with you guys...I appreciate all the tipa you guys give from way back at TVS to now....more valuable than you know

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Man you were going in lol I kept the training max to get up to 255-265...then I would do 3x5-7 @ 225 with 8 seconds between each rep...I felt like it was more effective than doing the SS 3x5 like I was doing before...I don't know where you found that article...but keep em coming bro...

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I read it lol and it makes a tremendous amount of sense...I have been doing the 1st and 2nd layers along with Adarq's MEBM routine and I added 30 lbs to my squat max in the last month since my rest week...granted I'm starting back from scratch at 1rm of 225...but still...definitely a good read...I appreciate it bro

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Performance Training Blog / Re: Max Effort Beast Mode (MEBM)
« on: February 19, 2013, 05:26:35 pm »
I decided I would start implementing this into my squat routine starting yesterday and I have to say I feel way better than I thought I actually would...Definitely appreciate the info bro

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Introduce Yourself / What's up everybody!!
« on: February 19, 2013, 05:23:18 pm »
This is KYisaBeast from TVS...glad to see everybody made it to a site that isn't spammed out...I was really sad to see that a couple weeks ago when I went to log in and it was loaded with it smh

my stats:

6"2"
176 lbs
8" standing reach
35" running vert
2-foot jumper
trying to hit that elusive "4-0"

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