has this been posted before? truly unique. for so long i felt like everything thats humanly possible (other than gimmicks and variations of alleyoops off of things) has already been thought of
Any articles showing clear benefits of them? Like real scientific stuff. I already play basketball 1-3 times a week, so im not talking about movement efficiency and side hops and stuff. I mean depth drops and depth jumps.
I just can't help but think increasing squat:bw ratio, being coordinated, and practicing max effort jumps is enough. That it's simply not worth doing depth jumps and burning out your CNS when that energy could be used to increase my squat:bw ratio instead.
Just *how effective* are depth jumps in *actually* increasing your ROFD? Is it THAT much more effective than lifting a load at maximum effort? Remember, ROFD can be increased by even lifting 80% loads, as long as its with 100% effort...
FWIW, my vertical has 100% of the time correlated with my squat:bw ratio provided I had decent movement efficiency. Maybe once I get to a 2.5xbw squat that will change and I'll have to do plyometrics?
FWIW, my vertical has consistently increased with a higher corresponding relative squat. This includes even jumping off of one leg, though I don't do that as much anymore.
I'm wondering just how transferable neural gains in the squat are to the vertical jump, especially running ones. I jump off two feet.
I guess it all comes down to... what % of your neural gains are due to movement efficiency specific to the squat, and what % are to due to higher rate coding which (i assume) has extremely high carryover to the jump?
I know i could run a smolov jr cycle for like 5 weeks right now and put on maybe 50lbs on my squat, but just how much higher will I jump after that? I didn't do much jumping in those times where i was squatting 400's with ease so i'm not sure. i can't remember.
Time to get back on track. Lifts are slightly down. Haven't improved in like 6 months lol. My physique still looks pretty good though.
Time for slow but sure improvements. I've upped the volume on upper body as well. This week's lifts will be base lifts. Any improvement at all will be counted as a PR, even if it's not an all-time PR. This will keep me encouraged to keep improving.
Let's go!
Week 1
Quote
Monday - 03/31/14
-= Workout Log =-
Bench Press 45 x 10 >> 2min rests. 95 x 8 135 x 5 135 x 3 155 x 2 185 x 1 205 x 1 225 x 1 205 x 6 205 x 5 205 x 4
Incline DB Bench Press 50's x 12 >> 60sec rests. 50's x 8
Weighted Chin Ups BW x 5 >> 2min rests. +25lbs x 3 +50lbs x 5 +50lbs x 4 +50lbs x 3
Pull Ups BW x 6 >> 60sec rests. BW x 5
Lateral Raises 25's x 3 >> 60sec rests. 30's x 2 35's x 1 30's x 12 30's x 8 30's x 6 25's x 8 25's x 6
Cable External Rotations (left side only) 20 x 12 20 x 6 20 x 5
Also, my squat is about 335lbs max right now. But last week I threw down a two handed dunk off two feet and I play basketball only like once a month now. Weird.
Currently not seeing any females. Time to go out and meet new girls.
might go for +80lbs next week depending on how i feel. perhaps i'll do +75lbs again and try to get all the reps to have as much ROM as the first rep. I'm pretty sure I'll be able to get to +100lbs by august or so. i've been increasing at a steady pace.
and even tho i can do this, i STILL cant do 3x10 bodyweight chin ups with 90sec rests. goddaam, high rep chinups just DO NOT work with my body!
So I'm about a week away from finishing my cut completely. I was 200lbs before, and now I'm 190lbs (my goal weight, but that fluctuates so I'll finish this week of cutting). I actually have the same strength levels as when I was 200lbs! This is because I ended up gaining some strength during my cut, but then lost whatever I gained.
I've been cutting at -700/day for a few months now. I want to bulk very slowly now.
So tell me what's best. Week 1 means this week right now. I'm at my goal weight right now.
Option A: Right into it Week 1: -700/day Week 2: +250/day
Option B: One or two weeks of maintenance Week 1: -700/day Week 2: 0/day Week 3: +250/day
Option B: Slowly up the calories Week 1: -700/day Week 2: -350/day Week 3: 0/day Week 4: +250/day
was at an extended family gathering and i met this girl (unrelated to me) who looked decent. i was like hmm, if i didnt look so bad tonight, i would have pursued her (when i dont look my best i have much less confidence and im less funny)
anyway, you can see she really isnt special (left top):
whatever. i get home, she adds me on facebook........ and i see these pictures of her
WTF???
how the hell is this possible???
i literally dont understand how women can be night and day when it comes to make up and lighting.
BMR: -2,000cal Walked 6 miles: -600cal Light shoot around: -100cal Worked out: -200cal Thermic effect of food: -300cal Total: -3,200cal
Balance: +170
Is there anyway to post the whole calroies protein fat carb section in a chart so that everything is nice and perfectly lined up? preferably a choice to use a border or not to.
I have jumper's knee in my left knee. My right knee doesn't give any pain anymore.
When I flex my left quad, the VMO and the VL flex at nearly the same time. When I flex my right quad, the VMO clearly flexes before the VL.
It is my understanding that the VMO works to stabilize the knee. I have a hypothesis that part of the reason why I have jumper's knee in the left knee is because of this firing pattern. I think I need to work on getting my VMO to fire first, like it does in my right quad.
I guess when I jump, the VMO contracts slightly before the rest of the quad, acting to stabilize the knee and prevent it from injury. Could it be that since my left quad's firing pattern is a little off, it is aggravating my injury to some extent? Or rather, could it be it is letting the rest of my quad put more tension on my patellar tendon?
I've made a video to show what I mean below. It should be at 1080p once it's done processing:
at 210lbs I'm trying to find a picture... at this point I didn't even have a faint outline of my abs.
at 203lbs
at 197lbs
at 190lbs
Unfortunately, I was at like 196lbs just a week ago, but food poisoning hit me. I don't look much more cut in the last pic because I probably lost a few pounds of muscle. I mean... I was planning to lose those 6 pounds over a period of 6 weeks, and instead, I lost it in just 9 days. Had I lost it over a period of 6 weeks, I would look more muscular in that final pic.
But not to worry: I'm planning on going back up to 196lbs and then cutting down again to 190lbs to do it right
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