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Topics - pelham32

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Pics, Videos, & Links / A couple dunks 2 years ago
« on: July 25, 2013, 06:50:53 pm »
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I'm still around the same... :( progress has been slow.... Reeaaallll slow

I'm the white one

For those that work, do you prefer your workout before or after work?  I recently started a full time summer job, which entails standing on feet the whole 8 hours and general stocking merchandise. Didnt think it would be too bad or interfere with workouts. I planned a workout today after work, but I was completely drained. I had No motivation to lift at all. I'm thinking of switching to early morning workouts instead..

Any advice or opinions to help combat this?

Basketball / My review for Kobe system 8s
« on: January 26, 2013, 01:47:18 am »
I ordered through nike ID and the color scheme customized. I also got the Nike chip that measures vert syncing with the iPhone.

Overall I really like them so far. They are Lighter than most basketball shoes and more secure than the waffle racers I usually play in. I've only tested the Nike + software a couple of times. I got up to a 32" from a drop step and 31" standing. Seems fairly accurate but it took took me 37 jumps to get to 32 lol, started at 22.. 

Side note: (then I tried to do a squat workout afterward but my nervous system was wrecked and I might've just not noticed it during the jumps which could explain why it took me so many jumps.)

I will try to get some recordings using the live record mode.

Pics, Videos, & Links / Pelham32 Training session
« on: January 25, 2013, 02:30:02 am »
slowly getting stronger.. still some hip tuck need to keep working on mobility

below 30 degrees outside today made for a really cold workout

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any advice for better editing or better editing software besides windows movie maker?

ADARQ & LanceSTS - Q&A / VJ hang snatch variation form check
« on: December 23, 2012, 01:55:13 pm »
This is my first time doing hang snatches in about a year and I really never got my form on camera or paid attention to it. This was me trying your(Lance) VJ specific hang snatch today in my workout.

I recorded a set of clusters I did with 115lbs with 10 seconds in between reps. I also ramped up to 135lbs for a single (not shown)

Is the form descent? Anything I should change?  Thanks in advance man
You don't have to watch the whole video lol, just what do you think of the first 2 or 3 

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Pics, Videos, & Links / half squat session today
« on: December 18, 2012, 08:11:25 pm »
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my back is a big weak link in handling this weight. I know I had 2 more reps for the 265lbs but it seems my back can't hold the weight up.

I got some VS athletics weigthtlifting shoes coming soon so I don't have to rely on those 10 lbs plates anymore.

I'm going to try to get more of my training and dunking on camera in the upcoming months as a way to help monitor progress and get better feedback from you guys.

it's nothing impressive just me trying to get stronger or better yet, attain the ability to jump and hit my head on the rim.... squat or dunk my two training options

also not shown is my first cluster rep due to my accidental editing

Christian Thibaudeau:  LAYER SYSTEM PART 1: RAMP TO MAX: This first layer is all about activating the nervous system, increasing fast twitch muscle fiber recruitment and building the capacity to showcase strength. You basically ramp up gradually toward your max for the day. Start at about 40-50% and add 10-20lbs per set until you hit your max. Perform sets of 3 for the first 2-3 sets then switch to singles to reduce fatigue. We want about 6-9 ramping sets including 3-4 heavy ones (above 90%).

Today 14:47
Christian Thibaudeau:  LAYER SYSTEM PART 2: CLUSTERS: Clusters develop the capacity to recruit AND stimulate more FT fibers. It is a very powerful method to increase size, strength and density (giving the muscles a harder look). You use 90% of the weight you reached in your ramp. One set has several reps (3-7) performed 10 seconds of rest between them. You rest the bar on every rep, which is why it's best to start from pins or a deadstart. You stop the cluster set when you cannot perform more reps. You do 3 sets.

Christian Thibaudeau:  LAYER SYSTEM PART 3: HEAVY DENSITY LIFTING: This is the most effective way to stimulate as many fibers to grow as possible, especially now that the nervous system is "on". Each set is as follow: 5 reps/rest 10-15 sec/4 reps/rest 10-15 sec/3 reps/rest 10-15 sec/2 reps/rest 10-15 sec/1 rep... if you were able to get more than 17 total cluster reps over 3 sets, instead of 5-4-3-2-1 for HDL you do 4-4-3-3-2-2-1-1... you start with 65-70% and ideally would eventually be able to use 80%. Do 3 sets.

Christian Thibaudeau:  LAYER SYSTEM PART 4: MAX PUMP: This is an optional layer. The layer system is perfectly effective with just the first 3. But if you are using a powerful recovery agent like PLAZMA and want to take the pump to another level (driving more nutrients to the muscles) you can add the pump layer: One set is: hold the weight in mid range (peak for pulls) 5 sec./do 5 reps/hold 4 sec/do 4 reps/hold 3 sec./do 3 reps/hold 2 sec/do 2 reps/hold 1 sec/do 1 rep...

Christian Thibaudeau:  MAX PUMP (2): There is no pause during a max pump set (the "pause" is during the isometric hold... which is actually the hardest part!). Use 40-50% of the ramped max and perform 2-3 sets.

Today 14:30
Christian Thibaudeau:  BONUS WORK WITH THE MAX RAMP/CLUSTER/HDL LAYER: I mentioned it in the past: If I want to do more volume I add a max pump layer after the HDL... for the max pump layer you: hold the weight in mid range (peak for pulls) 5 sec./do 5 reps/hold 4 sec/do 4 reps/hold 3 sec./do 3 reps/hold 2 sec/do 2 reps/hold 1 sec/do 1 rep... there is no pause during all that like with the HDL. I use 40-50% of the ramped up max and do 2-3 sets.

Christian Thibaudeau:  BONUS WORK WITH ... (2): If I add a secondary exercise it is an explosive one (speed on a pumped muscle)... could be power snatches (with high pulls), push jerks/press (with pressing), med ball throws (with pressing), KB jump squats, etc.

Christian Thibaudeau:  BONUS WORK WITH ... (3) Very very rarely do I do an actual secondary lift as in "normal lifting work".... if you do the 3 basic layers then the max pump layer there is no way the involved muscles need or can benefit from more work. Every single fiber will have been stimulated, max growht factor release will be accomplished and so will the activation of the ERK pathway. And your muscles will be filled with nutrients. More would just create more fatigue.

Pics, Videos, & Links / My missed dunk at a ghetto gym
« on: December 02, 2012, 09:20:30 pm »
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Bad camera man, and I missed the dunk.. This was last year at a ghetto rec center. One of the games we lost and I remember taking the ball and windmilled hard.. The look on one guys face was priceless..

MOVIES & ENTERTAINMENT & SHeeT! / Hitman Absolution
« on: November 24, 2012, 09:54:03 pm »
Any body play this game yet or a fan of the Hitman series?

ADARQ & LanceSTS - Q&A / excelling at the military fitness test
« on: November 05, 2012, 01:42:45 pm »
Hey Adarqui/Lance,

I'm in the Air Force Reserve, and we have a Physical Training test every 6 months. My recent scores are never that good because I guess I just never been good at endurance. I just did it again this past weekend with a score of 87.7 which was my best ever score.

I would like to excel at this and score over a 90. the test consists of a waist measurement, then 1 minute of situps, 1 minute of pushups and a 1.5 mile run.
my score this time was pushups- 45
                                   situps- 55
                                   1.5 mile run- 12:07 ( I could have did alot better, but I lost track of my laps and didn't push it the last two laps, so I finished with no lactic acid burning and not even out of breath, which was surprising bc the last two tests getting a 13:00 left me gasping for air and on the verge of puking.)

My goal is to 67+ pushups 
                    67 + situps
                  and a good 1.5 mile run time that I can train for without it affecting lifting or power training performance

Would you guys know how to incorporate these into a extra workout that I could use to slowly increase on these. My next test isn't till 6 months from now. I was thinking like something 3 days a week, and just rep out on these, I'm not sure how to incorporate the run though, I would probably only incorporate this maybe 1 day a week, because to max out on this would be like a 9:30 1.5 mile time. I think that achievement would come at the cost of me losing explosiveness. What do you guys think? I appreciate anything yall have to say.   :raging: This emoticon is a metaphor of my burning desire to accomplish my goals!!! lol

ADARQ & LanceSTS - Q&A / My training past 2 1/2 weeks. Need some insight
« on: October 21, 2012, 02:33:09 pm »
My original goal for my general strength exercise was to full back squat 315lbs 12 times. I love using the myo reps system in these squats. I love it because, I know I've stimulated all muscle fibers and rate coding is very high plus I really like how time efficient it is. A win/win for me. However, it seems the past 2 weeks of my training have been confusing the heck outta me. Because my current best for my myo rep activation set is 225lbs 9 times then I hit 3 myos until I can't hit three anymore which is usually 7-9 myo sets. Lately I haven't been able to match this, it usually ends up to around 6 reps. It seems like my quads arent ready for the load so to speak. This is really brings my motivation down!! I'm trying to figure out the problem but need some insight.
here is how my workout breaks down:

Monday Wednesday Friday
general stretching of lower body

Full squat- bar 10 reps, 95lbs 10reps, 135lbs 8-10 reps, 185lbs 5reps, 205lbs 3reps, 225lbs myo activation set (want to hit 9 but I don't feel the movement and get 5-6 and quit.)

I'm 6'3 and have to use 10lb plates under my heels to achieve full squat depth.
I really don't think I am built for the full squat- this is basically because I've never squatted over 315 full after more than 3 years of training. I mean I don't think in that time frame I've been training so retardedly that I wouldn't have gotten atleast a 2xbw squat. My training should've at least gotten me to this. anyway on the days that it seems I can't even match my myo rep activation set, it seems going all the way down in the full squat my quads can't take the load going down that far. I do drive with my glutes but Im pretty sure it's my quadriceps and knees that are holding me up.

On Tuesday Thursday and Weekends I also train lower body

Dynamic warmup and some single leg bounds if I feel up for it

bulgarian split squat- 95lbs myo rep activation set (currently on 16), then myo sets usually 3-6 additional sets

My conclusions for the cause-

1) to much training? - I don't think so, The Bulgarian Split Squats are just extra work to help with the bilateral deficit and I don't get sore from them I'm improving in these. I like the concept of stimulating all the muscle fibers everyday. It just feels like when I've been full squatting when I get to my activation set my full squat movement is off and I can't drive from the heels and the weight ends up being shifted from my toes. Resulting in bad full squat form.

2) I'm not built for full squatting?- this is what it seems like to me. Because to achieve this depth I need 10lbs plates or higher and my toes have to pointed out in exact 45 degree angle so my knees can track out over my feet. I thought of olympic weightlifting shoes as a fix. But i'm not sure of the investment. I'm not confident they will allow me to full squat without the same problem occurring. I will gladly buy some if this solves the problem though.

The other day for my planned squat workout out the same thing happened and couldn't do 225 and the movement felt awkard and hard. So I switched to front squats and did 185lbs 7 times (I haven't did front squats in like 7 months). This tells me that my strength is the same I just cant demonstrate it in the full squat for whatever reason.

Solutions?- I thought about half squats- I would rather be good at full squats, Half squats kill my quads so much more and take longer for my quads to recover from. I know if I did these alot I would develop that quad soreness/pain I had again.

any thoughts? I just need a little insight. I really don't wanna quit full squats but If it is more trouble than it's worth I guess I will have to switch.
Thanks for your time.

ADARQ & LanceSTS - Q&A / Lance, myo rep question for unilateral training
« on: October 11, 2012, 03:46:55 pm »
Hey Lance, How would you set up myo reps for unilateral training? More specifically bulgarian split squats. would you myo rep one side first going through the activation set and and the myo reps before moving to the next leg? or what I've been trying is myo reps with bulgarian split squats, but I will use the activation set for my left leg then rest 5 seconds to catch my breath then switch legs and do the activation set for my right leg. My right leg which is my strongest always end up doing only like half of what left leg achieves. I keep switching legs on the myo rep sets as well. I'm curious how you would do this or if you would. I really like the myo rep philosophy and more importantly how time efficient and effective it is. any thoughts?
here's an example

bulgarian split squats x 45lb bar
left leg 23 very close to failure , right leg 14 very close to failure, left leg 6, right leg 6, left leg 6, right leg 6, left leg 6, right leg
and so on.

I was wondering what a good form of cardio would be that I can do in my living room. I really can't jump rope, so would light hops and jogging in place be okay? I'm kinda inspired to do this to get terrell owens lean or something similar because i'm incorporating the leangains/carbbackloading diet approach. I would do this fasted first thing in the morning  for 15-30 minutes, I really can't walk or jog any where. Would agility type drills work?

Pics, Videos, & Links / vid of me, shooting and some light jumps
« on: September 28, 2012, 05:06:46 pm »
here's a kind of long raw footage of me just shooting around and getting some light jumps/dunks in. These seem to help with recovery alot. I only did maybe 3 or 4 maximal effort jumps at the end the rest were kind of light easy jumps. It feels good to be dunking and just playing ball alot again. I like to do this every day and just call it basketball cardio. The video is kinda long because it's not really edited I only trimmed the beginning and end of the clip... Adarqui might appreciate the waffle racers

 It seems my runup is very slow on camera, because I feel like i'm going pretty fast but the camera shows otherwise. Does any one know why or any good exercises or progressions to develop a faster run up and jump stop?

any comments or criticisms are welcome...

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