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Messages - FP

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Progress Journals & Experimental Routines / Re: FP's log
« on: October 28, 2019, 11:10:44 pm »

dynamic warmup
35-50Y sprints 6*2 (45 secs between reps, few mins between sets)

practice: pretty out of shape and didn't have the right gloves on. Lots of conditioning. Our team has some potential but looking pretty half-ass at the moment.

Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 20, 2019, 06:21:13 pm »
Nice bw drop. looked through your log a bit to see previous history of weight. 160 -> 140 is pretty intense.

also noticed this:
- 40" RVJ (LR DLRVJ)
- 35" L-SLRVJ
your original vert goals were identical to mine!

Could you give me an opinion on maintaining lean strength while losing bodyweight and how they relate to athleticism? I am moderately strong right now at 190 (maybe 315 1RM BS) but would like to get around 170 with like a 355 1RM. I think my best BW:strength ratio is around 180:375 The actual strength numbers don't matter that much, just the explosiveness I get from them.

You think it would be better to drop to a more extreme 170 or a modest 185 and keep more strength if my end goal is overall athleticism (explosiveness, top speed, dlrvj, slrvj, hard change of direction and agility)? obviously I would be doing a lot more field work than strength work as well

Progress Journals & Experimental Routines / Re: FP's log
« on: October 20, 2019, 05:47:03 pm »
3 games: pretty explosive, agility and footwork are kind of shoddy

BW:190 (-5lbs but probably lost water/carb weight from tourney)

Block Power Cleans (above knee):
165 *5, 175 2*5 (+10)
-last set felt pretty secure, can almost certainly push to 185 next session

285*5 (+10)
-parallel. a little bit shaky, movement efficiency is definitely not quite there. lost balance a little last rep of 275, ended up essentially a paused rep

L:65 2*8 (+5's)
R:75 2*8 (+5's)
-always pause last rep of every set

Captains Chair (90s rests):
*18,18,16 (+2 reps)

Wait, just to be clear, you shouldnt be using your arms very much, especially not "moving the bar from your hips using arms". If anything, you should be practicing not using your arms. Your arms do come into play but when the weight gets heavy, not with light weight. At this stage your arms should be assisting in keeping the bar on the correct path but definitely not initiating the movement or anything like that.

The power position being the part where the bar is touching your thighs right before you jump up? this would mean the knees would have to come forward in order to keep the bar in contact as hips being back would mean the upper thighs would be back too.

What if I do the hang power snatch instead, wouldn't that be more power generation then power cleans meaning I don't have to catch the bar on my shoulders.

Yes, the knees do come forward slightly.
And I think hang power snatch would work and I have seen a pretty good youtube sprinter do that but you still need to solve the problem of the bar traveling really far forward after your hips contact with it. On the other hand it does require a bunch of shoulder mobility to be able to catch it with upright torso. It's probably tougher to get right.

I asked a similar question about jumping vs thrusting the bar forward on reddit and here's the response I got:

"Don't fixate on the "scoop"; just keep the bar close with your lats and your shoulders over the bar, then when you reach your power position drive your feet through the floor - so your hips should be going up not humping the bar forward. If you keep the bar close, it will contact your thighs, but will do so at an angle that doesn't push the bar out(like a stone skipping on water)."

So you're definitely not aiming to hit the bar forward, but it should be a mix of the hip thrust and quads jumping up. I'm not saying don't use your quads at all (cause that is a big part of the lift), I'm just saying I don't feel like you are getting much out of your hips.

I get what you are saying about having to grip it wide, but I think your catch is the biggest problem right now and maybe even the rest of the problems are coming from that. If you work on wrist flexibility you should at least be able to get close to a good catch.

re: your power cleans

So I'm not an expert by any means but I have received several coaching sessions on this lift, as well as online feedback and have worked on it pretty consistently for a few years.

Definite feedback:
-get coaching, post on a reddit for powerlifting at least. This lift is very difficult to learn on your own and every single incorrectly done rep is a big setback because it builds bad habits.
-start with hang/block (knee level) power cleans. They will transfer a lot more to sprinting and are generally considered an easier (introductory) lift because of the shorter range of motion.
-you can't be afraid of the bar hitting your collarbones. use a little less power so it doesn't go quite so high over them and hit them so hard. you should not be leaning back when you are catching the bar, but a slight forward lean, like a quarter squat. It's ok to have a slight backwards lean during the lift, but you have to return to that forward lean by the time you catch it.
-- work on your wrist flexibility so you can catch properly with your upper arms parallel to the ground.
-your bar path should be pretty much vertical, with a very slight horizontal pop when your hips contact the bar. You are popping it away from your body way too far.

feedback I am not 100% on:
-I think you are doing this movement with mostly your quads. It doesn't feel like you are getting much power out of the hip drive, it just looks like you are popping it up with your quarter squat.

This is the introductory progression I was taught when being coached this lift:
-Start in quarter squat with hips back
-relax your traps and focus on keeping them relaxed throughout the movement
-perform a hang power clean, focusing on getting the power from hip movement, not knee movement
-make sure you catch it in proper power position (with a slight upper body forward lean) EVERY SINGLE TIME

Don't worry about the weight at all for now, it will take a while to rebuild habits and relearn the lift

Progress Journals & Experimental Routines / Re: FP's log
« on: October 12, 2019, 03:56:21 pm »
I'm back to logging for a while, probably. Don't expect too many posts cause I'm pretty busy with other stuff

First day back in the gym

Block Power Cleans (above knee):
165 3*5 (-20)

275*5 (-80)

L:60 2*8 (-10)
R:60*8, 70*8 (-10)

Nordic Ham Curls:

Captains Chair (90s rests):

notes: This is the lowest by far my squat's been in recent times, was at least expecting 315, also the highest RPE.. Overall, not bad for a return session. Back is the most sore. Will hold off on more dynamic work for a while to focus on returning some strength. Happy with the volume, that was a problem last session I did

Progress Journals & Experimental Routines / Re: FP's log
« on: October 08, 2019, 12:22:12 am »
Hey yall,

So i havent lifted in a few months but been going to practice/tourneys pretty regularly. Weight is at 195 (down from 230 peak).  Not beast mode athletic but pretty decent all around. Obv my explosiveness has suffered from lack of weight room and my top speed has been pretty bad for a while but still satisfactory compared to where i was at 230 lbs. I am super bogged down with my final semester but maybe when the semester ends hoping to regain decent strength (355 max squat should be ok), focus heavily on plyos/stiffness and cut down to a new super low bodyweight (maybe around 170) and just be a super agile/top speed freeeak. For reference i was around 182 at my previous athletic peak but also squatting around 2.1x bw. This time i want to focus on being more of a lean bouncy guy rather than a weight room beast

Progress Journals & Experimental Routines / Re: FP's log
« on: June 13, 2019, 11:49:40 pm »
6/3-6-12: lifting *2, tryouts *2

Scale hasn't moved in a while, I should be a little more disciplined with cals. Not much to say, other than a squat decrease from rust. I made the practice squad for the team I played with last year, which I certainly did not deserve but one of the captains put a good word in for me.

Progress Journals & Experimental Routines / Re: FP's log
« on: June 02, 2019, 10:21:22 pm »
5/24 - 6/2: 2x aerobic run, 1x anaerobic run, 1x tryout, 1x tryout tourney

overall i'm making progress. lost some weight, managing 8:50 pace for aerobics. tryout tourney was pretty bad, i'm slightly below average at pretty much everything. sprained ankle day 1, day 2 sat out.

So this week I will nurse the injured ankle, focus on getting my aerobic conditioning on point, maintain lifting and stretch.

edit: oh yeah i also went lifting once and hit a bench volume PR 185 2*5

Progress Journals & Experimental Routines / Re: FP's log
« on: May 23, 2019, 08:56:22 pm »
5/19 - Tryout #4
-meh. burning out hard and early. Literally drills feel like running intervals. And there's just that one interval after which you don't really recover despite plenty of rest.

5/22 - Tryout #5
-a little better, but a couple easy drops and air game not on point at all.

5/23 - Anaerobic run #1
BW: 225.5
cals: 500+250+570+300+150=1620

200m *4,3,2 (10 mins between sets, 3 mins between reps)
-34-36s. slow

-last few days calorie counts have been bad. I should be between 2250-2750/ day in order to drop 1.5lbs/week, which is my goal.

Progress Journals & Experimental Routines / Re: FP's log
« on: May 15, 2019, 06:30:22 pm »
5/15 - Aerobic Run #4


2.7 miles in ~27 mins
-kind of hard but i guess I gotta come to terms with the fact that this is where I am at

5/16 - Aerobic Run #5


2.8 miles in 28 mins

Progress Journals & Experimental Routines / Re: FP's log
« on: May 12, 2019, 05:03:35 pm »
5/11 - Tryout #2
-lower level tryout with my college friends. Went well, looks like with some rest I am pretty explosive

5/12 - Lifting #14: Smolov W4S1

395 *1
405 *1
425 *1F
405 *1,1
-according to the videos I failed the depth for my first 405 so I kept at it. Here's the last one:
<a href="" target="_blank"></a>

So this is how you go from 365-405 in 3 weeks, gentlemen. :lololol:

5/14 - Lifting #15: Smolov W4S2

--385*1,1,2,1,1  :personal-record:
-Trap Bar jumps:
--145 6*5

Hip Flexor DB raises:
35 3*8/side

Jog *12 mins
-bad. was supposed to be 20+ mins but I apparently 9min miles is too much for me

Progress Journals & Experimental Routines / Re: FP's log
« on: May 02, 2019, 05:51:43 pm »
5/02 - Lifting #10: Smolov W3S1

285 4*9 (+20)
-Not too bad. Very winded and sweaty but not struggling that much.

155 3*9 (+10, -1 set)

+Practice *90 mins
-really bad. super slow twitch, no explosiveness, out of shape

-very hopeful about not failing squats the entire week. This day is the only +20 cause I fucked up last week, the rest should be +10's.

5/4 - Tryout and Lifting #11: Smolov W3S2

Tryout *90 mins - terrible. high vol squatting has drained the remainder of my speed and pretty out of shape.

305 5*7 (+10)
-squat feeling ez. accidentally did a paused rep the last set and still closed it out pretty convincingly

170* 7,7,7,5

OHP 45's 3*8 (60s rests)

5/06 - Lifting #12: Smolov W3S3

325 7*5
-hard. i think i pulled my lateral quad

175 7*5

Rows: 100(200?) 3*7

Captains Chair: 3*15

2.2mi in 25 min
-pretty light, not winded

5/8 - Lifting #13: Smolov W3S4

345 10*3

185 10*3

2.2 mi in 22:30

-Volume cycle complete! The program now calls for 1 week of working up to and setting a new 1RM. Today I definitely had PR's in me, and that's at the end of an intensive volume cycle, so I'm excited to see what some rest will do for me.

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