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Pics, Videos, & Links / A couple dunks 2 years ago
« on: July 25, 2013, 06:50:53 pm »I'm still around the same...
progress has been slow.... Reeaaallll slowI'm the white one
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I'm still around the same...
progress has been slow.... Reeaaallll slowI'm the white one
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Pics, Videos, & Links / Re: Flexibility videos
« on: May 27, 2013, 10:55:54 pm »
I have been doing that (hip stretch) religiously in my warmups before my squat workouts along with stretching hamstrings .Helps a ton for hip tuck..
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Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: April 19, 2013, 10:05:12 am »
That level of athleticism and coordination combined with skill at 14 is unbelievable!! He should just move to Europe to play ball professionally until he wants to enter the league.. Who needs high school? He can just take a test to get his GED
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Pics, Videos, & Links / Re: chin ups with 75lbs attached
« on: April 15, 2013, 06:44:43 pm »
Nice work!! That's some good form right there... Is your strength the same on pull-ups (palms facing away from you)?
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Article & Video Discussion / Re: Hip thrust and glute science
« on: April 08, 2013, 09:15:08 pm »http://bretcontreras.com/hip-thrust-and-glute-science/?utm_source=getresponse&utm_medium=email&utm_campaign=bretcontreras&utm_content=Perhaps+My+Most+Scientific+Glute+%26+Hip+Thrust+Article+to+Date...
Nice, glad you posted it.
Im kind of on the fence with using hip thrusts for hypertrophy though, the reverse hyper seems to do a much better job in that aspect. It makes sense as it hits the glutes in the stretch as well as at the end range, where the hip thrust is limited to primarily the top. To be honest I have never seen a very large increase in glute hypertrophy unless squats were present in the programming, and thats including online. Working shit in the stretch is where its at for hypertrophy imo.
I will say that for activation purposes the hip thrust is great at getting people to use their glutes on things like cleans and snatches, as well as sprints/jumps. I like 2 x 10 with a 2 second hold at the top, very light weight pre whatever activity you wish to see more glute driven movement on.
I'm in the midst of trying to increase my one leg vertical to at least something acceptable. Do you think the reverse hyper has a place Lance?
absolutely, especially the single leg version. I got a reactive version from a speed camp a long time ago where you hold one leg at the top, everything tensed to the maximum, then allow it to free fall half way down, catching and reversing right back up to the top. That potentiates the shit out of single leg jumps, even for guys who usually collapse off one leg. It seems to help override inhibitions in some manner, since the effect is so immediate.
fwiw, I think the key to single leg jumping is training the leg as more of a "lever", with a small knee flexion at the top. Things like single leg box squat (with the working leg far out in front requring a "pull" to stand), single leg hang clean (for force absorption overload), single leg reverse hyper and single leg ghr are the keys, with heavy single leg calf work thrown in.
Things like lunges and step ups dont work as well imo since they train the legs more like a 2 leg version of the jump. This is the eason I believe so many people have trouble with their single leg jumps, rather than training the leg as a lever, they train it as a folding mechanism like you would for a squat/2 leg vert.
Interesting, I'm training my brother who is a single leg jumper. Right now I'm having him just develop on half squats (he's 6'6)and single leg hip thrust with a starting strength routine. How could I incorporate the single leg box squat and single leg power clean in? Keep the half squats or replace with single leg box squat?
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Article & Video Discussion / Re: Hip thrust and glute science
« on: April 08, 2013, 08:55:35 pm »
Been doing single leg hip thrust with my back and my foot elevated around bench height to end every leg session which is twice a week for about a month.. Definite notice in glute hypertrophy... I do high volume. Today I did a 1,2,3,4,5,6,7,8,9,10 ladder each leg plus a few more reps so like 60 reps each leg then after failure double leg with one leg negatives and a hold in the bottom position. I remember Kelly Bagget stating that if an athlete trained his glutes like a bodybuilder trained his biceps he wouldn't be far off the mark with training.
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Strength, Power, Reactivity, & Speed Discussion / Re: Workout before or after work preference
« on: April 02, 2013, 07:49:55 pm »Well I sit down all day and over the last 12 months have trained at pretty much every available time.
Used to train after kids were in bed and all my shit was organised. This ended up being 9.30 odd at night. Not too bad if you'd had a good day but just crap to get motivated for if you're tired already.
These days I alternate between mornings (most often) and lunch time (did that one today) but have to say I prefer mornings actually. Just so that everything is out of the way early on and I can get on with the rest of the day without having to worry about it later.
Around lunch time is when I prefer to train, but I can't do anything even with a hour lunch break. It would be no time for me unless there was a gym walking distance from the store or I worked 2nd shift. I think morning has more benefits than negatives as long there is enough sleep. Working 12 hours every day would probably be the hardest to get used too.
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Strength, Power, Reactivity, & Speed Discussion / Re: Workout before or after work preference
« on: April 01, 2013, 08:47:54 pm »I work on a production line full-time so I stand up for 10 hours every day 5 days a week and start at 4:30 am so I'm forced to workout in the afternoon/evening. If I started work later though I'd defs work out before going to work but training after work is ok as long as I go home and eat or just relax for a couple of hours first. I wish I could get a job in an office.
Dang I feel ya bro, that sounds hard to get used to..
I worked out this morning before work.. Definitely better than waiting till after work, so I guess I'm goin to switch to morning workouts.
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Strength, Power, Reactivity, & Speed Discussion / Workout before or after work preference
« on: March 31, 2013, 09:36:04 pm »
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?
Any advice or opinions to help combat this?
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ADARQ & LanceSTS - Q&A / Re: Sucking at half squats?
« on: March 19, 2013, 08:03:54 pm »
heres a vid taken today of my full squat and half squat... I plan to increase the half squat slowly 5 or 10lbs or so every workout and focus on the suggestion by Lance
<a href="http://www.youtube.com/watch?v=jIBYQBdLyYU" target="_blank">http://www.youtube.com/watch?v=jIBYQBdLyYU</a>
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ADARQ & LanceSTS - Q&A / Re: Sucking at half squats?
« on: March 18, 2013, 09:51:02 pm »Hm... would you go heavy on the half squats or use a weight light enough that allows for a faster eccentric/faster reversal speed?
Good question, I would like to know Lance's input as well on this. Currently I'm on 5/3/1 and after my main squat , I do 5x10 of half squats so the weight is pretty light so far. Last week I did 5x10 205lbs and I concentrated on the reversal point of really switching from eccentric to concentric.
I'll try to record a vid tomorrow of a set of half squats for education purposes lol.. Plus to see if I am reversing at the right angle
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Strength, Power, Reactivity, & Speed Discussion / Re: attempting to max out at least once a week
« on: March 17, 2013, 08:33:50 pm »The training max should have very little grind correct?
grind as in how smooth upward motion is?
Yeah none of those 5 second slow grinders... The rep should slow down a little but not enough to allow a grind
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Strength, Power, Reactivity, & Speed Discussion / Re: attempting to max out at least once a week
« on: March 15, 2013, 08:02:35 pm »
The training max should have very little grind correct?
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Strength, Power, Reactivity, & Speed Discussion / Re: the theoretical jump and reps calculator
« on: March 10, 2013, 12:39:58 am »
It has been said it works best between heights of 5'8 - 6'0... Other than that I guess you could account for the deviation by adjusting the weight goal to work for if you feel your reactive strength is in place. You could probably get 30 standing if you were highly motivated.. It says that my standing vert should be 26.5 but I'm 6'3 and I've gotten 32" multiple times...
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Strength, Power, Reactivity, & Speed Discussion / Re: abandon the back squat, and move to front squat!
« on: March 07, 2013, 12:22:26 pm »Is the supra max that 1/2 squat that adarq does?
The supramax is just a weight that will be heavier than your max.. So a half squat max would be heavier than a full squat max... So working up to 110% - 130% in the half squat relative to the full squat is the suggestion by KingFish. If you full squat 315 work up to between 330 - 355 in the half squat(I'm guestimating)