1
ADARQ & LanceSTS - Q&A / Re: Adding reactive work to my 5/3/1 template
« on: December 26, 2011, 05:51:51 am »
before OR after 531 lifts, depending what works bets for you
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.
2
ADARQ & LanceSTS - Q&A / Re: Cutting down to where?
« on: December 21, 2011, 06:48:32 pm »
i thought you were moving to a cutting phase now...i altered my smolov when i did it...trained every 2nd day for a month and sort of worked up to the max wt for that week each time and got all the alotted sets/reps for each wt in before moving to the next week
3
ADARQ & LanceSTS - Q&A / Re: Cutting down to where?
« on: December 20, 2011, 07:35:13 pm »
In know this is Lances thread but here are my thoughts:
Get it done quickly as he suggested - i lost 7.5kgs in 28 days with a concentrated approach (79 - 72) with minimal strength loss...it's not like you can't gain it back in a week or 2 when you're done
Also as suggested, you're better off keeping intensity high (load) then decreasing it and increasing volume (sets/reps) so maybe work up to 130 x 3 and aim to beat that each week, as little increases as needed (1kg increase per week for 5 weeks = 5kgs)...sets of 8 will get you stronger at sets of 8 but necessarily at sets of 3 (the reason i'm not a fan of projected maxes) but we all know it's max strength that is best for vert
I'm not sure of your full training plan but it's near impossible to train for performance and lose a lot of wt quickly in my opinion...as it stands anyway your training for performance in the sense of body comp, you'd just use different methods to do it
My 28 day schedule looked like this:
mon - wts + metabolic zones
tue - bodyweight circuits + steady state cardio in am / intervals in pm
wed - wts + metabolic zones
thu - bodyweight circuits + steady state cardio in am / intervals in pm
fri - wts + metabolic zones
sat - bodyweight circuits + steady state cardio in am / intervals in pm
sun - off
Diet
Wt Days - calories at 10 x bodyweight (50g carbs - 30 starch / 20 fruit/veg)
Circuit / Cardio Days = 9 x bodyweight (30g carbs fruit / veg)
Off Day - 8 x bodyweight (protein / fat only)
Just my thoughts on the matter
Get it done quickly as he suggested - i lost 7.5kgs in 28 days with a concentrated approach (79 - 72) with minimal strength loss...it's not like you can't gain it back in a week or 2 when you're done
Also as suggested, you're better off keeping intensity high (load) then decreasing it and increasing volume (sets/reps) so maybe work up to 130 x 3 and aim to beat that each week, as little increases as needed (1kg increase per week for 5 weeks = 5kgs)...sets of 8 will get you stronger at sets of 8 but necessarily at sets of 3 (the reason i'm not a fan of projected maxes) but we all know it's max strength that is best for vert
I'm not sure of your full training plan but it's near impossible to train for performance and lose a lot of wt quickly in my opinion...as it stands anyway your training for performance in the sense of body comp, you'd just use different methods to do it
My 28 day schedule looked like this:
mon - wts + metabolic zones
tue - bodyweight circuits + steady state cardio in am / intervals in pm
wed - wts + metabolic zones
thu - bodyweight circuits + steady state cardio in am / intervals in pm
fri - wts + metabolic zones
sat - bodyweight circuits + steady state cardio in am / intervals in pm
sun - off
Diet
Wt Days - calories at 10 x bodyweight (50g carbs - 30 starch / 20 fruit/veg)
Circuit / Cardio Days = 9 x bodyweight (30g carbs fruit / veg)
Off Day - 8 x bodyweight (protein / fat only)
Just my thoughts on the matter
4
Strength, Power, Reactivity, & Speed Discussion / Re: Glute activation during squats
« on: July 20, 2011, 10:28:16 pm »Also dont get obsessed about parallel. Only go as low as you can properly. Over time you should be able to get deeper and deeper.
Alex, I have never understood why you would recommend that to a guy, especially a beginner, over the internet. I can to a degree understand why in group coaching situations with team sport athletes you might not have the time to coach a full squat to everyone. But this person is trying to learn full squats, because they are a better exercise for a beginner, and needs to be introduced to correct form as long as the weights are light. I doubt that doing it wrong now will make it easier to do it correct later. In the process of doing squats high nothing is learned that helps doing squats low later, since in most cases technical problems are the reason for the inability of reaching good depth with reasonable form.
if he can only squat to 70 degrees without going into lumbar flexion or hyperextension then going any lower will only make teaching him to squat properly even more harder and longer
if he does either of these when he squats then all he's doing going to parallel (if he can't do it properly) is reinforcing bad technique, motor patterns and muscle activation sequencing
experienced or beginner, its better to do something right over a short of motion then wrong over a long range of motion
5
ADARQ & LanceSTS - Q&A / Re: Help With Program / Double-Checking Form
« on: July 11, 2011, 09:26:42 pm »
from what i can see from your depth jumps your reactivity is decent but your strength is way behind
and also if i remember correctly in the VB there is an option for strength or plyo dominant athletes
i would think you need a strength template
squats a bit shaky - not quite low enough and you simply drop down so your not really loading the hips where you should push your arse back
rdl's need to go a loot lower to, at least mid shin
core stability is probably an issue on both of those too
and also if i remember correctly in the VB there is an option for strength or plyo dominant athletes
i would think you need a strength template
squats a bit shaky - not quite low enough and you simply drop down so your not really loading the hips where you should push your arse back
rdl's need to go a loot lower to, at least mid shin
core stability is probably an issue on both of those too
6
Basketball / Re: Damon Harge - #1 ranked 6th grader in the country - 2010
« on: July 10, 2011, 04:20:07 am »
who would win btw these 2?
<iframe width="480" height="390" src="http://www.youtube.com/embed/OuFC5pP_FKM" frameborder="0" allowfullscreen></iframe>
<iframe width="480" height="390" src="http://www.youtube.com/embed/OuFC5pP_FKM" frameborder="0" allowfullscreen></iframe>
7
Strength, Power, Reactivity, & Speed Discussion / Re: Dead stop movements as primary strength moves???
« on: July 04, 2011, 07:11:39 pm »
i like them but i wouldn't go exclusive with them, actually using some partial pin bench presses in my training now...they do overload the nervous system a great deal though so you can't go silly on them
it depends if you need them, if your quick but weak then they would be good for you but if you're strong and slow then you're only strengthening something that is already strong while your weakness gets weaker
it depends if you need them, if your quick but weak then they would be good for you but if you're strong and slow then you're only strengthening something that is already strong while your weakness gets weaker
8
Strength, Power, Reactivity, & Speed Discussion / Re: Lance's method every day
« on: July 02, 2011, 03:45:58 am »you should just do what i'm about to do raptor and squat monday wednesday friday 6-8 sets of 4 or more reps and do upper body tuesday and thursday over head press and rows one day and bench and pull ups the other hahaha...i'm about to do a month long ridiculous cutting phase plus this workout and i'm hoping to see the coveted results of added strength a little hypertrophy and weight loss!
i'm not so sure on that one...if you hope to cut then fine but of you're also hoping for the other 2 then you might end up dissapointed
9
Pics, Videos, & Links / Re: One-leg jumpers need to get to this level sooner or later
« on: June 29, 2011, 06:52:09 am »
i was wondering about that, yes that is far more impressive and i wanna see dirky have ago now
10
Strength, Power, Reactivity, & Speed Discussion / Re: Lance's method every day
« on: June 29, 2011, 04:10:33 am »
got it, i train the same way except i would use 3 reps and just go to a 3 rm as you described above, not set out to do 3 or 5 sets but keep going until i reach the threshold
11
Strength, Power, Reactivity, & Speed Discussion / Re: Lance's method every day
« on: June 28, 2011, 10:41:43 pm »
what would "way before failure" be?
12
Injury, Prehab, & Rehab talk for the brittlebros / Re: Body Imbalances
« on: June 28, 2011, 10:39:19 pm »
eric's the best but look at your hips and see i they line up, your shoulders won't line up if your hips don't...if your hips do line up from a front to back and side to side view then it's an issue of the thoracic/cervical spine (scoliosis maybe) or a muscular issue
13
ADARQ & LanceSTS - Q&A / Re: Core Power - Barbell rollout progression.
« on: June 28, 2011, 08:17:07 am »
a standing roll out is pretty hard but progression wise:
1 - isometric in 'long" position from feet
2 - negatives to long position from feet (walk hands back)
3 - partial reps at long position range of motion
4 - hopefully full range of motion
that being said roll outs only train 1 function of the core - anti extension
there is also anti rotation (pallof presses), anti flexion (deadlifts) and anti lateral flexion (farmers walks)
leg raises can go in there but most people use a lot of hip flexors so for core strength they're not great
1 - isometric in 'long" position from feet
2 - negatives to long position from feet (walk hands back)
3 - partial reps at long position range of motion
4 - hopefully full range of motion
that being said roll outs only train 1 function of the core - anti extension
there is also anti rotation (pallof presses), anti flexion (deadlifts) and anti lateral flexion (farmers walks)
leg raises can go in there but most people use a lot of hip flexors so for core strength they're not great
14
Strength, Power, Reactivity, & Speed Discussion / Re: Lance's method every day
« on: June 28, 2011, 03:15:57 am »
isn't there strength work in that program?
mixing programs is a pretty good way to fail
mixing programs is a pretty good way to fail
15
Strength, Power, Reactivity, & Speed Discussion / Re: Continue to work on increasing the squat or get to maintenance for now?
« on: June 25, 2011, 07:58:21 pm »What if I want to stop squatting for a while? How to maintain that strength without going to the gym (and paying a lot of money)?
I'd like to stop squatting for a month or two, just to give my body some recovery time, I feel like I need it, my shoulders hurt immensly, sometimes I can't even raise my arms properly because of the accumulated pain from low bar squatting and the pressure it puts on my arms, and just in general - I need to recover for a while and not squat at all.
My thinking is use some KB swings and focus on the core more (since I suck so hard at it anyway) and play ball, maybe do some plyos if anything.
no go, use it or lose it
use some auto reg but set some definite baselines w/ rep speed being the major one
on days you feel good go for it but on shitty days take it easier