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Messages - chrisbro1

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16
^ of course, a good leverage is always better than a bad leverage regardless of training experience.

Thanks...for some reason I didn't make that connection.

17
Your limb lengths are why you might go from 135 to 405 rather than 225 to 495 over the course of 10 years, but they are not the reason for being stuck at 185lbs!     

You kind of lost me here.  Is this a fact that, all other things being equal, an absolute beginner with shorter limbs will be able to start w/more weight than one with longer?  I can see the advantage for smaller limbs in terms of making gains but I wouldn't have thought that it would affect beginning levels of strength.

18
Progress Journals & Experimental Routines / Re: [x] 5 x 255 x 3
« on: August 03, 2012, 02:58:54 am »
You should box squat like Lance said.  Pay attention to the way it feels when lowering to the box and then try to achieve that same feeling w/a full squat. 

Right now it looks like you're falling into the trap of using the mirror and safety rails to gauge your depth and achieving what you believe to be sufficient depth by lowering your upper body instead of sitting more into it with the hips.

19
or am i just making excuses?

Yes.  No offense but you probably "suck" at these movements because you're ok with sucking at them.   

My measurements:
Arms :
Fingertip to elbow : ~20.25"
Elbow to shoulder : ~15"

Legs:
Heel to knee : 23"
Knee to hip joint : 17"

My current maxes are something like 310 Bench, 195 Standing Mil Press (seated probably 10-15 more), 365-425? Squat.  I haven't squatted in a month so I'm not sure.   

20
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: August 02, 2012, 12:58:32 am »
<a href="http://www.youtube.com/watch?v=6OwdhRHWcrA" target="_blank">http://www.youtube.com/watch?v=6OwdhRHWcrA</a>

21
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 01, 2012, 07:08:23 pm »
Agreed! Anything close to a plate is difficult actually seated vertically.  I can push press and bench over 250+ but find 135 really challenging in the seated vertical press.  No chest, no legs, just nothing to push with!

That's odd, even w/little direct training my press has always been about 2/3 of my bench going all the way back to when I began weightlifting in college.  Can you do handstand pushups and is your incline bench also significantly lower than your bench?

22
Progress Journals & Experimental Routines / Re: [x] 5 x 255 x 3
« on: July 31, 2012, 04:27:17 pm »
weight- 173 lbs

body fat- 19-22%

Are you sure that's right? That seems very high for someone who only weighs 173.  What did you use to get that measurement?

23
Volleyball / Re: Volleyball is the Olympics' most watched sport
« on: July 30, 2012, 07:04:36 pm »
So has anyone else wondered why we can combine viewership for volleyball and beach volleyball as if the 2 audiences are mutually exclusive but not the audiences of say the 100m, 200m + 400m or 400m dash and 400m hurdles to "definitively" say that Sprinting or 400M running is by far the most watched sport? 

24
Volleyball / Re: Volleyball is the Olympics' most watched sport
« on: July 30, 2012, 02:21:37 pm »
As others have pointed out it's very very very unlikely that this is true.  If volleyball is even in the top 5 it is due to women's beach volleyball and I doubt 90% of that audience cares what sport they're playing so long as they do it in bikinis.  No one gives a damn about men's volleyball.  Curling probably has a larger audience than men's vball.

25
BW will stop to appear as sufficient resistance once you work with a group of people that do not automatically get stronger by maturing.

I disagree with this (w/out going into detail, we have plenty of mature adults on this site using BW exercises such as GHR, dips, pullups etc to increase strength) and also, the OP is 17 which still has him in that maturing stage. 

Anyway, my reply was just a suggestion as I strongly believe in looking to BW as resistance first for people who are new to training.

lol at chrisbro1's caveman/air alert work out.  That is a good recipe for bad knees/joints in the future.  Thats for ppl trying to be somewhat athletic

or you can start your journey on being an elite athlete= powerlifting + intense bball games + great food/nutrition

when you get real strong and bball skills real nice, then you focus on the intense plyo's / explosiveness bball drills like resistance band stuff and full contact drills



26
And why would you have him do something ineffective and unproductive that most don't succeed with rather than something that works well for most people?

Your "something that works well for most people" is to lift weights and get stronger.   My "something ineffective and unproductive that most don't succeed with" is to to use BW for as long as it provides enough resistance to make the movements difficult.  In my experience working out w/teenage basketball players w/similar thin frames, BW is sufficient resistance.  Not to mention more convenient than relying on mom or dad for a ride to the gym and coming up with $ for gym fees.  Hence my recommendation.

27
Ok, so I might be crazy or overly optimistic that you don't have ridiculously poor genetics, but for a 17 year old 6'1 160lb guy with a 29" vert looking to increase his vert 6" and run faster,  I'm thinking that you don't even need to hit the weight room, all you need is a decent size box or a park bench and 2 jugs of water or a bookbag full of books.  

If I were in your shoes I'd do the following:
1. Stretch daily 10-15 min
2. Before playing basketball perform 2-3 sets of 10 rim jumps and practice/attempt to dunk if you'd like
3. Perform Sprints & BW movements 3 mornings a week.  Ex:
     3-4 sets of 6-8 1 leg BW squats (i.e. sit on the box/chair/park bench and stand up using only the power of 1 leg)
     3-4 sets explosive box step ups
     3-4 sets of SL and DL box jumps
     3-4 sets of Lunges (forward & lateral)
    If/once any of those get easy, hold the jugs of water and do them
4.  Do 6-10 40yd sprints 2-3x a week.

Once you've reached a point where the above BW movements are too easy for you to continue making gains, then I'd look into joining a gym but for now w/those numbers I don't see the need.  And as Kingfish said eat well and get proper sleep.

28
In my position, if you had 2 weeks to put 5-15kg on your squat, what would be the best way?

If I had to try I'd probably do 3 days of lower body and spread the following throughout those days:

Band assisted sets of 3 w/130
1 variation (e.g. box squats)
1 alternate stance squat (e.g. sumo or narrow depending on my weaknesses)
Partial reps in the bottom 1/4 for a few sets of 3-5 reps w/a decent weight & bands for added resistance

Car or prowler pushes
Sprints
Weighted Step Ups

8-10 sets of heavy singles
Heavy partial reps (130+ if you're not able to do 130x1 yet) at a depth between quarter and half (or justhalf if possible)
A few negative reps @ around 150

I'd throw in hanging leg raises, weighted situps, hyperextensions & oblique twists on the 1&3rd day.  No idea if that would work but if left to my own devices that's what i'd try.  I wouldn't try what Kingfish is doing as he's doing it for maintenance and not to build strength and from personal experience, you'd see a dropoff in strength at first.  I'm a fan of mixing it up also so I'd prefer something w/more variety than smolov jr.

Quote
I woke up sore around the right glute area. That's new. I can't remember the last time that's happened. Using that as feedback, may mean I need to strengthen my glutes for jumping.

Could be a sign that your glutes are becoming stronger and providing a larger portion of the force in your jumps.  That's what happened to me when I started doing box squats last year and my pc became dominant.

29
Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball.  Playing basketball. 

30
Pics, Videos, & Links / Re: beast
« on: July 03, 2012, 07:18:00 pm »
he jump stops as bad as arowe or vag, worse than me. what were they using to measure there? jump mat in embedded in the ground or something?

His jump stop wasn't *that* bad.  He's using the new Nike+, it has sensors into it or some bs they pitch to get you to pay 250 for them.  http://support-en-us.nikeplus.com/app/answers/detail/a_id/22904/p/3169,3700

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