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Messages - RJ Nelsen

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1
Guys, I'm done here. No, the shrimp should not be used exclusively. I use it because it's convenient for me, setup-wise. Squats would work great, lunges would work great, BSS would work great, snatch-grip DLs would work great, but they're all less convenient for me, and so, I don't use them. 

You're all welcome to continue doing what you want. I'm gone.

2
Situation, you're an idiot because you rarely add anything to discussions and mostly just diss/sidetrack people. And I don't know why you think I haven't made progress over the years. I haven't been indecisive or wishy-washy in regards to training for years now, and I'm better all around than ever. Since I was last online seriously (early 2010), I've somehow taken my SLJ from 10'2" to 10'6" while gaining 20 lbs. I would say that constitutes jumping progress.

Steven, we're going to have to agree to disagree, because there is nothing inherent in the squat that makes it a better lift for displaying strength provided one has proficiency in both movements. You say the stability allows for better loading, but in my experience, no, it doesn't. I can't back squat 455 lbs for reps, but I can do pistols and shrimps with 110 for reps, resulting in the same amount of load on the legs, so for me, the shrimp provides superior loading. I've seen similar things from many other athletes.   

3
And that's why I left the internet...

4
Steven, if 155 lbs of bodyweight were lifted in the squat then it would be subtracted from the 600, not added to the 410. It would look like this:

(190 + 110) + (190 + 110) = 600 lbs total tension on the legs
600 - 155 = 445 lbs squat

I intentionally fudge the numbers so my estimates come out on the low side when I compare my "squat" to other movements. Realistically though, you're right, a 110 lb pistol or shrimp at my weight has similar leg/hip loading to a 445 lb back squat.

As for my tone being condescending, I'm sorry. Training boards are full of idiots (The Situation) and I originally left the internet for a reason. I couldn't deal with the jackasses. Sorry, I was on the defensive and called you out unnecessarily. The number comparison was given for a similar reason. You discredited the lift and poked fun at the fact that I was using 110 lbs for a lower body strength movement, which makes no sense. As stated, the load is irrelevant.

Further, I provided my numbers because they are a testament to the usefulness of the shrimp. Yes, a back squat could allow me to accomplish the same feats, but the shrimp is an equally valid lift, more so for someone who has recurring SI joint problems when heavily loading the lower back for long stretches of time. I stand by my case that it is a useful lift, perhaps more so than the squat if one does not need an overly developed lower back.

And regarding your own numbers, Steven, they're impressive. Keep up the good work.

EDIT: Oops, yeah, you were right about the 410 lb squat equally 565 lbs of leg tension. My bad. I was trying to get the post written before leaving work, but I'm stuck here a little while longer anyways.

5
Steven, the body weight lifted in the squat is taken into consideration in my equations. They're correct, you're not. Come back when you can power snatch 100+ kilos for reps, SLJ 10'6", and do flips at 225 lbs, and then tell me how useless the exercises I'm using are. Balance is not an issue for those who have it.

Situation, I have improved by leaps and bounds over the years so I don't know what you're talking about. I gave up sprinting a while ago, but everything else keeps going up.

SV, lunge walks are decent general exercises/warmups for sprinters, but you'd be better served by lifting heavy and sprinting.

6
Just wondering RJ, where do you put the 110 lbs?  Do you have some type of heavy weight vest?

I balance 2 DBs upright on my shoulders in a quasi-front squat position.

7
So provided lack of balance was not there, which will always be a limiting factor with a heavy weight no matter how coordinated you are, it would be a useful unilateral exercises. But this is purely hypothetical because balance is an issue, for example for you. The evidence is you using 110 lbs for a lower body strength exercise.

I'm sorry, but your post shows a lack of understanding. The load utilized is, in itself, irrelevant. Would you say someone is weak because they can only do an iron cross with a 10kg weight vest? I mean, the vest is only 10 kilos, that's light, right?

When calculating loads for a shrimp or a pistol, the trainee's body weight needs to be taken into consideration. When doing an unladen shrimp, the load is roughly 85% of the person's body weight, so 170 lbs for a 200 lb man, which is being lifted on one foot. This is equivalent to the load on the legs found in a ~170 lb back squat.

For someone like me, an unladen shrimp results in about 190 lbs of weight per leg. Add 110 lbs of load and that's 300 lbs per leg. An equivalent back squat (in terms of tension on the legs) is around 410 lbs. The math breaks down as follows. 300 per leg x 2 = 600 lbs. 600 lbs - 190 for BW = 410. In other words, when I'm doing 110 lb single leg work, it's equivalent to repping 410 lb squats, at least as far as tension on the muscles of my legs and hips are concerned. The lower back is another matter.  

8
I disagree with Andrew and Steven, the shrimp is the backbone of my lower body training right now. Provided one is coordinated enough, they should actually be seeing higher levels of muscular tension in the shrimp than in the back squat due to the bilateral deficit. Lack of balance is an individual issue.

That having been said, unweighted shrimps are damn near useless. I'm using 110 lbs on my shoulders for reps at a BW of 225, so the exercise is a bit different the way I do it.

9
Pics, Videos, & Links / Re: Handstand Pushups
« on: July 20, 2011, 03:27:20 pm »
Why would you do them instead of a barbell movement?

Lots of reasons. They're fun, sometimes I don't have access to a barbell, they make sure I don't get fat, they spare the lower back, they help with gymnastic movements and body control, and I seem to recover from them better. Plus, the strength they build transfers over directly to barbell pressing, provided one does them paused and with a full ROM.

10
Introduce Yourself / Re: I'm Back...
« on: July 20, 2011, 01:53:37 pm »

I was looking more for the 1-3 seconds to express maximal strength.

Well, it depends on how you want to quantify "maximal strength." If you're talking about a max lift, then of course it'll take a few seconds to perform. If you're talking about maximal isometric tension, then there is still a ramp time in which contraction intensifies. In both cases, time to peak tension is dependent upon the individual.

And why are you harping on this? It's elementary stuff.

11
Pics, Videos, & Links / Re: Handstand Pushups
« on: July 20, 2011, 12:47:50 pm »
Haha, yeah, that's pretty much it. I can't really help you here either. I never could get the hang clean down. That having been said, it's not a lift I'd recommend to someone looking to increase their CMJ. I think a hang snatch would work much better. Plus, it's easy to get the bar in the right place for the scoop on a snatch.

12
Introduce Yourself / Re: I'm Back...
« on: July 20, 2011, 03:20:24 am »
Wasn't freaking out nor doubting it, just think it'd be nice to post a source when you post "facts". We all know the problems with stating "facts" with no source or experience.
Honestly? With stuff this basic it shouldn't be necessary to post up sources. Do I need to post studies when I state that resistance training is a good way to increase strength too?

13
Introduce Yourself / Re: I'm Back...
« on: July 20, 2011, 12:54:55 am »
Like Andrew, I'm lazy. Look up some of Weyand's papers though. It's in there somewhere.

14
Pics, Videos, & Links / Re: Handstand Pushups
« on: July 19, 2011, 06:29:43 pm »
Hahahaha! :D

No clue. I can power snatch bodyweight like it was an empty bar though. That counts for something, right?

15
Pics, Videos, & Links / Handstand Pushups
« on: July 19, 2011, 05:35:31 pm »
I'm chasing a 300 lb clean and strict press (I think I'm good for 255-260 now) and one of the better assistance lifts I've found are paused handstand pushups on parallettes. I'm still not great at them, but having said that, I do weigh 225 lbs. Thought I'd post up a video of today's top set.

http://www.youtube.com/watch?v=9CLWBhbe514

For those of you who know me from the past, I'm not all legs anymore. ;D

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