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Progress Journals & Experimental Routines / Re: The Ultimate Frisbee Athlete
« on: January 11, 2016, 01:36:59 pm »what do you mean by rounding? heavy DLs pull your shoulders forward and that's not necessarily bad.lower back rounding
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what do you mean by rounding? heavy DLs pull your shoulders forward and that's not necessarily bad.lower back rounding
I would also suggest the SL-RDL volume be much greater than the squat volume. Why are you doing them paused though?
I thought taking out the stretch reflex would be better for max strength. Also, I did them with no pause today and my grip was fried since I was doing double the volume of a regular rdl because I had to do it for 2 legs, plus occasionally losing my balance and having to reset made it so I was holding on to the weight much longer.
Paused can help with explosive strength but it doesnt necessarily improve max strength more otherwise everyone would be doing paused everything.
Yeah i dont like the idea of sl rdl as ur main lift. If u did, you should use heavy dumbbells and use one hand to hold onto something for balance. You cant let non important factors such as grip and balance get in the way of maximally inducing strength gains. I would either go with the db sl rdl holding onto something for balance or just use anothet exercise like reg rdl or reverse hyper.
I would also suggest the SL-RDL volume be much greater than the squat volume. Why are you doing them paused though?
that's a good mix of exercises but whether it's a good plan or not depends on what you're trying to get out of it. did you make up your mind about that? for just general GPP/getting better at all those activities, it looks solid to me, although i would reverse the order of workouts so you go fastest-->slowest instead of the other way around.
I would take out the KB swings/step ups. Step ups can turn into a pushing/quad dominant exercise. Even if you're good at dominating the movement with glutes, power cleans already take care of that more efficiently IMO. IDK why you put power cleans for ham power. They are glute + ham, but glute dominant so you're getting full glute + ham hip extension power from those. Probably take out the volume you planned on doing for KB swings/step ups and just add more ovolume to the cleans IMO
Also why not add at least a little jumping prior to any of the 3 days? It's not energy costly if you just do it til performance drop off and serves as the necessary warm up before those workouts anyways.
yeah but i'm trying to lose a decent amount of fat in just two weeks and then go back to normal. i tried to eat way under maintenance yesterday and failed. new respect for dieters, especially long-term dieters. it's funny, i've been interested by and reading about this stuff for years now but trying it for myself is a different story. no shit, i guess.
if i can ask, why are you going on a diet? you're pretty lean.
just felt very dead. also i think i either am undercounting calories or overestimated how much i burn in a typical day. never really tried to diet before, i kind of thought it'd be a cinch but it looks like if i really do want to lose weight i'll have to make some actual changes other than cutting out sweets. this should come as a surprise to no one, myself included. new target is 1700kcal/day, including 180g of protein. that leaves roughly 1000kcal from fats and carbs. okay.
what's an eccentric adductor raise? that seems like an oxymoron.
bump, what up final phenom?Just throwing mostly, doing plyos a couple times a week, upper body and core work maybe 3x a week. Daily stretching, eccentric adductor raises, clams for my groin, backwards bear walks for my overly mobile si joint. The only leg exercises I can do are natural ham curls, depth jumps and calf raises, almost everything else increases my groin or back pain. Even sustained jogging weakens my adductors. This is a really dull period in my training, but I'm really trying to recover by spring.