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Messages - swans05

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16
you'll need to wave you loading then, you won't just be able to work up to 95% everyday and i'm not sure why you'd want or need to

17
some low volume but intensity progressing squatting should be easily doable

my work capacity is decent at best and this is my week:

mon - lower body complex where squats were at 75% (just retested after smolov last thu)
tue - upper body complex where bench was at about 80%...running for footy
wed - off
thu - same as monday, squats anyway...running for footy
fri - top 1/2 bench at 10% higher then max bench press
sat - footy (2hrs of continuous running)
sun - off

and did you say you have to squat everyday?

18
if you're knees are a problem then daily for mine

19
subtle but you should use the stance that fits you

20
Injury, Prehab, & Rehab talk for the brittlebros / Re: Jumpers Knee
« on: June 05, 2011, 10:06:13 pm »
i'd do tke's daily, twice daily even

i'd also move to an almost exclusive glute program for lower body and check your ankle and hip mobility

21
there's far more stretch position in single leg exercises then squats and single leg stuff should always make you way sorer then bilateral stuff


22
Strength, Power, Reactivity, & Speed Discussion / Re: Dead Lifts
« on: June 01, 2011, 08:54:33 pm »
i will also suggest alternating supersets

maybe try;

session 1
squats work up to a 3rm over 6 - 8 sets
in btw your 1st 4 - 5 sets do some rows and bench presses and when the squats get hard, take them out

session 2
deads 3rm
row/bench

easily under an hr

23
Pics, Videos, & Links / Re: How deep would you call this?
« on: May 28, 2011, 07:01:48 pm »
i wouldn't say that low...maybe 1/4?


24
Program Review / Re: frank yang "40 inch vertical program"
« on: May 15, 2011, 05:50:04 am »
well as i said if your 5 rep max is 85 - 90% of your max, and it's probably very close to 87 - 88%, then your 8 rep max will be about 75%

and again like i said if you use 75 - 77% and you get 7 or 9 reps, that's not a big deal

so it's basically like this:

1rm - 100%
2 - 96%
3 - 92%
4 - 90%
5 - 87%
6 - 85%
7 - 80%
8 - 76%

25
puts the wife's gillian barre syndrome into perspective - chin up av

26
Program Review / Re: frank yang "40 inch vertical program"
« on: May 13, 2011, 08:40:53 am »
he's trained under eric cressey who waves his monthly stress like this:

w1 - high volume and intensity
w2 - medium vol/int
w3 - high vol/int
w4 - deload

so its similar to that

the only paert that may cause a problem is the main lift of each workout where w1 its 4 x 5 or something then its 5 x 1 but everyone knows their max so it's pretty to easy to work as 5 rep max is 85 - 90% of your max...if you're a little off your max then its no big deal but if you over estimate, it is

nothing ground breaking in the program (is there ever?) but his relative strength and especially his explosive strength is almost elite even if technique is a shitty at times

27
sleeping on your back while in excessive anterior tilt is the worse thing you can do raptor - it seems you suffer from extension based back pain which this just makes worse

pop a pillow under your hamstrings and/or sleep on your side with a pillow btw your thighs

that's what i do

28
Strength, Power, Reactivity, & Speed Discussion / Re: pistol squats
« on: May 04, 2011, 06:41:49 am »
probably better as an assessment exercise then a strength/muscle building one

29
your 1st goes up instead of forward which tells me your very quad dominant and you can't achieve proper triple extension and utilise the hips/glutes - this is turn means you're not low at any point like you should be, you shouldn't be totally upright until 20 - maybe 25m at the earliest

check out those defranco vids

30
ghetto:

you have leg loading discrepancy which comes from a weakness/lack of mobility/lack of stability in the hurty side so if you have had an injury on that side then there's your problem

you'll also have less glute activation/strength on that side too

the worst part of this is that now while also having a weak side, now you'll get an overly tight side from too much loading on the non hurty side which is the onset of injury

raptor - i think your glutes just aren't up to par activation/strength and muscle quality wise...get some soft tissue work done than the minute that finishes stretch the glutes, adductors, quads and hip flexors then activate those glutes as best you can...it also seems that you're lower back is over worked when loaded (squats, deads etc)

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