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Topics - D-Rose Jr

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1
ADARQ & LanceSTS - Q&A / RDLs
« on: September 20, 2011, 10:01:22 pm »
HOLA....

I have been working up to a 2.0xBW Squat for 2 sets of 6. At the moment I can max 2.0 xBW which is 280.  I am at 210 2x6. i will 215 this Friday.
I was wondering if there was some kind of standard for romanian deadlifts. Like 1.5 or something like that I can work to.

On another note. I have a very limited time to lift at the moment (about half an hour on MWF). I squat on Mondays and Fridays adding reps until i get 2x6 then adding weight. What would be a good exercise after i do these so that i can get nice posterior development and overall bang for my buck. Would it be better to do some deadlifts (1 workset of 3) or romanian deadlifts (2 worksets of 8-12) or Glute ham raises. 

2
Article & Video Discussion / Jason Ferruggia's bodyweight article
« on: July 20, 2011, 04:42:33 pm »
http://jasonferruggia.com/top-20-bodyweight-exercises-for-building-muscle-strength/Upper BodyLower BodyCore Exercises

3
ADARQ & LanceSTS - Q&A / Snatches
« on: July 08, 2011, 09:06:10 pm »
Lance what are your thoughts on snatches. You recommend Hang Cleans but the clean position feels awkward for me. After about 30 minutes of trying it with an empty bar, I went and tried some snatches, and I got good form after about 2 tries.

I was thinking about doing a couple sets before each of my workouts. WHat are good weights to go for like 1.0xBW, 1.5xBW, etc>

4
Strength, Power, Reactivity, & Speed Discussion / Jumping Sessions
« on: June 26, 2011, 09:46:05 pm »
I see that everyone has jump sessions. I have never really went and had a session like this. How should I go about this?

How many reps?
Do i do it on off days or on lower body days?
When do i know to stop?

5
Strength, Power, Reactivity, & Speed Discussion / Dancing
« on: May 08, 2011, 09:55:44 pm »
Is it me or are all the quickest and best athletes good dancers

6
Strength, Power, Reactivity, & Speed Discussion / pistol squats
« on: May 02, 2011, 05:15:02 pm »
i hear everywhere pistols are so great
but is it worth the time to learn how to do them if your a basketball player

7
Basketball / Basketball Return system
« on: May 02, 2011, 02:06:15 pm »
I wanted to shoot a lot of jumpers over the summer but i dont have a rebounder often. what happens is i get tired from running for the ball.

WHat would yall say is the best and affordable basketball return system

8
Article & Video Discussion / Deadlifts
« on: April 29, 2011, 05:44:29 pm »
http://jasonferruggia.com/drop-the-deadlift/

what are yall thoughts on this. after a deadlift workout i seem to feel less explosive and tired when i practice

9
Strength, Power, Reactivity, & Speed Discussion / Rowing Variation
« on: April 18, 2011, 09:33:35 pm »
I have been following Muscle Gaining Secrets by Jason Ferrugia for like 5 weeks now, and it is the SHIT. I have a problem though.
It says to do 1 arm dumbbell rows, but this was my first training session with them and I maxed the out tthe highest dumbbell  i have which is 45lb.

What is a good rowing variation that i can put in its place other than the bent over barbell row. I have a power rack, up to 45 lb dumbbells, olympic barbell with up to 300 pounds of weight, and an adjustable bench

10
Strength, Power, Reactivity, & Speed Discussion / 22 week offseason plan
« on: April 04, 2011, 10:52:43 am »
Ok so I wanted yall's input on my offseason training for athleticism. My offseason is from now till September 1, 2011. My biggest goals are to get stronger, quicker, faster, and jump higher.
My goals are to dunk by the season in November, squat 250 and bench 185 by start of school in august.

I am insanely weak at the moment. At 140 lbs, I only squat 170 and bench 110. I am quick, but i need to gain some weight. I also train for basketball 6 days a week.

I have been doing the beginner program from Muscle Gaining Secrets by Jason Ferrugia and plan to finish that. I have also been doing Truth about Quickness and it has really helped with my quickness.

For a 22 week offseason, I divided it up into GPP, strength block, mass block, and explosive block.
Focus in GPP is to lose some fat and get the body ready.
Focus in strength is to get that strength in squats and bench way up.
Focus in explosive get vert and sprinting speed up.

GPP Block(six weeks) 3 days a week on MWF
Monday: TAQ + plyo drill 2-3 sets of whatever + strength
              stationary ball handling, 3 on 3, 1 on 1, optional shooting
Tuesday SHOOTING, moving ball handling, 1 on 1
Wednesday: TAQ + strength
                     stationary ball handling, 3 on 3, 1 on 1, optional shooting
Thursday SHOOTING, moving ball handling, 1 on 1
Friday: TAQ + 30-50 yd sprints + strength
            stationary ball handling, 3 on 3, 1 on 1, optional shooting
Saturday SHOOTING, moving ball handling, 1 on 1
Sunday rest or some light shooting, ball handling, 1on1 games

Lifting on MWF alternating these

Day 1
1. Squat
2a DB Military Press
2b Chin Up

Day 2
1. DL
2. Dip
3. 1 Arm DB row

Strength Block (eight-ten weeks)
WESTSIDE FOR SKINNY BASTARDS 3

This plus truth about quickness

Explosive Block(four-six weeks)

WS4SB STRENGTH AND SPEED
This plus truth about quickness

http://www.yale.edu/gradrugby/WS4SB.pdf

11
Strength, Power, Reactivity, & Speed Discussion / Body Recomposition
« on: March 29, 2011, 04:45:40 pm »
http://www.higher-faster-sports.com/dietproblems.html

After reading Kelly's article I decided to test my diet for like 2 weeks. After putting in a couple days into fitday, I see that I am eating WAY too many carbs and too little protein. Like today I ate 220 carbs when today was an off day.
Following Kelly's advice:

1. I decided whether to focus on losing fat or gaining muscle
2. Making small adjustments to the food I eat for that goal


FOr the longest time I did not know whether to be focusing on gaining muscle or losing fat. After reading this:

http://jasonferruggia.com/carb-cycling-made-easy-part-1/
http://jasonferruggia.com/carb-cycling-made-easy-part-2/

I decided on focusing on losing fat because I have 16.60% body fat.*


Quote from: Ferruggia on March 29, 2011, 02:26:10 pm




*67.5 inches tall, 30.75 waist, 12.75 neck, 140 lbs

12
Basketball / Petey Basketball Training
« on: March 27, 2011, 10:10:54 pm »
So I wanted to get in detail with my basketball training and anything else basketball related like games, etc. and only use the other log for the progress tracker (helps a lot)
I was hoping you could make a subforum for basketball training.

13
Injury, Prehab, & Rehab talk for the brittlebros / Collision
« on: March 22, 2011, 10:43:55 pm »
I was driving on someone today and the midpart of quad just collided with their knee. I played through it, but afterwards like right now my left quad feels weak, hurts, etc. I put ice on for 2o minutes.

What can I do to make it feel better by tomorrow afternoon so I can lift

14
Strength, Power, Reactivity, & Speed Discussion / Calfs
« on: March 19, 2011, 10:24:42 am »
I hear that calfs are useless, but i was wondering what the benefits were to train them?


15
Calisthenics, Bodyweight Training, Gymnastics, Parkour / John Alvino
« on: March 06, 2011, 09:23:19 pm »
I didnt know what to put this but he is pretty bad ass except for those twig calves

http://www.youtube.com/watch?v=GIrPpGoI6lI&feature=player_embedded

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