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Messages - aiir

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31
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: August 25, 2014, 01:14:44 pm »
Your lifts numbers and body weight ratios are great... I'd have someone confirm this, but the form on the deadlifts/squats seem a little shaky to me? For the squats, it might just be the angle the video was shot at, but you definitely round your lower back on some of those deadlifts. The 355 max looked good to me, which means that it's probably just forgetting/not paying attention instead of lack of ability or something else.

32
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: August 19, 2014, 12:13:08 am »
Do you ever feel like you lose strength / are held back on your working sets because of your warmup sets? They seem just slightly excessive in relation to what I do.

33
Boxing / Re: Boxing Gif's
« on: August 05, 2014, 02:37:50 pm »
A few of my favorites:











34
Football / Re: awesome football plays
« on: August 05, 2014, 02:26:29 pm »
















35
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 23, 2014, 03:24:38 pm »
Are you happier with your current lifestyle then the one you had 4 years ago?

36
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: July 22, 2014, 03:46:53 pm »
Quote from: ChrisM on July 20, 2014, 09:24:31 pm
Oh and I FINALLY met the guy who everyone is saying jumps higher than me!!! He never comes off his home court so Ive never seen him before! (I live on the edge of two counties, this county has three small cities and his is the furthest away, maybe 45 mins). No lie, has has bounce!!! He's 5'8" with the same overall reach as me (7'6") and he gets up! We were both tired from playing but we had a small dunk session at the end and hes a cool dude. Were gna try to be fresher next week and hopefully get some footage!


Oh BTW, he's primarily a DL jumper so I asked his squat and he said he's maxxed around 340lbs. He weighs 145. :) thought that was relevant.

Jesus, that's an insane squat. I'm the same height, 5lb heavier and I thought was decent at 285lb @ 150 but...

37
Strength, Power, Reactivity, & Speed Discussion / Re: Supersetting Advantages
« on: July 18, 2014, 03:29:33 pm »
Quote from: LBSS on July 18, 2014, 02:59:43 pm
uh, yeah. people superset stuff like curls and press downs all the time. i did it earlier this week. last night, i supersetted dips and lat pull downs. then i supersetted GHRs and leg press and calf raises.

I know it's done, but why isn't it almost always done? Why are there people that choose not to?

38
Strength, Power, Reactivity, & Speed Discussion / Supersetting Advantages
« on: July 18, 2014, 02:33:49 pm »
Hypothetical scenario: an athlete is training to increase overall strength and explosiveness. He lifts with Upper/Lower splits and on his upper body day he finishes off with a tricep isolation exercise for two sets followed by a bicep isolation exercise for two sets. For example, Tricep Pulldowns (2x12) and Hammer Curls (2x12).

My question is why it isn't beneficial to take advantage of the fact that these are antagonist muscles and superset the lifts - basically do pulldowns, curls, rest (2x) instead of the usual pulldowns, rest (2x) and then the curls, rest (2x). Won't curls allow the tricep to most relax and rehabilitate almost like a rest phase would and same the other way around? Overall time is also saved.

I know that for main compound lifts like Bench Press and Lat Pulls there's probably too much of a drain on the CNS to effectively superset but I never understood why more people don't superset their assistance work, especially isolation exercises.

39
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 18, 2014, 01:31:04 pm »
Quote from: Raptor on July 18, 2014, 04:59:46 am
Quote from: LBSS on July 17, 2014, 11:43:38 pm
seriously, i feel like entropy right now.

The 2nd law of thermodynamics says that entropy increases.

hahahahahahahaha



40
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 15, 2014, 03:20:06 pm »
Quote
Currently I've got a 27" CMJ (25" consistently, 27" is my most recent test max) and ~30" running jump.

Quote
Oh yes, I'm 5-11, 169#, about 9-10% bodyfat. My best dead lift is 335#, front squat 245#, OHP 125#, bench 185#.


I'm curious, haven't been following your log - but what injuries/major off-time have you had since that post (from 9/10/09)? And how are your #'s now?

41
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 07, 2014, 04:58:22 pm »
looking forward to the weirdest before/now/after pic progression. 150lb to 195lb back to 150lb!

42
Strength, Power, Reactivity, & Speed Discussion / Re: Help Me Restart
« on: July 01, 2014, 03:42:19 pm »
Quote from: vag on July 01, 2014, 02:55:32 pm
Quote from: stuckintheaiir on July 01, 2014, 01:09:32 pm
sounds good man, I don't know how much more newbie gains I can squeeze out haha but hope this bulk and abnormally high amount of protein will stimulate the same steroidlike gains I made when I was 16-17. I wanna see the daily PR's again!

Don't hold your breath.
Even if you took anabolic steroids ( which are no match to high protein, totally different worlds ), they are trying to replicate testosterone's effects. When you were 16-17 it was her majesty itself ( testosterone ) that sealed the deal.
Not trying to bring you down, just a reality check. You are 18 so maybe there is still some magic dust left. And even if there isn't it doesn't mean you can't PR like crazy.

Hahaha, yeah I miss those days. Looking back, I wish that I had tried to bulk up even more then I did... I'm slowly realizing that if I hadn't started training for my vertical originally and found Lance and this site through its progression, I might still be 110lb or some ish. :o

But still, not gonna let myself waste the little post-puberty magic I might have in me, need to bulk up now so that I have a good framework to build off later.

43
Strength, Power, Reactivity, & Speed Discussion / Re: Help Me Restart
« on: July 01, 2014, 01:09:32 pm »
sounds good man, I don't know how much more newbie gains I can squeeze out haha but hope this bulk and abnormally high amount of protein will stimulate the same steroidlike gains I made when I was 16-17. I wanna see the daily PR's again!

44
Strength, Power, Reactivity, & Speed Discussion / Re: Help Me Restart
« on: June 30, 2014, 04:36:40 pm »
Quote from: LBSS on June 30, 2014, 03:32:25 pm
overall seems okay. if it's me i'm doing more volume per set for most of the exercises, and correspondingly lower weights. a few things:

1. why are you putting calf raises between each exercise? that makes no sense. it's overkill and also weird to fatigue your calves in between exercises that engage your calves. i'd throw a couple sets of calf raises in at the end of the lower day and leave it at that.
2. i don't think you have enough bench volume if that's one of the things you're really trying to improve.
3. why 3x4 DL? you probably don't need this much. i'd just do the starting strength thing and work up to a heavy set of five if you really want to DL. if you're not interested in improving it, you could just drop it altogether.

1) Not sure, I wanted to do more sets and for some reason in my mind by putting them in between sets, I could save time. I'll change it, but how does squatting/ham curls engage calves..?

2) I'll change the first session to 3x5, but I was banking on the 4 x 8-10 DB Press on the second day to really get hypertrophy that would transfer over to bench. Do you think it's smart to change the DB Press to bench again?

3) Bless you lol, I fcking hate DL's and will immediately remove them from my routine.

Thanks as always bro

45
Strength, Power, Reactivity, & Speed Discussion / Re: Help Me Restart
« on: June 30, 2014, 03:09:02 pm »
Anyways, I got a template going based on some old posts from Lance about periodization and some other external info. Let me know how this looks:

Current Stats: Weight - 146-149lb, Bench: 165lbx10 (195x1), Squat: 225lbx10 (275x1)
Goal Stats: Weight - 157-162lb, Bench: 180lbx10 (225x1), Squat: 245lbx10 (300x1)

Periodization Template (6 Week Off-Season, Super Bulk)

Nutrition
Breakfast: Kashi Cereal + Fruit Loops + Protein Shake: (630kcal, 12g fat, 59g carbs, 74g protein)
Lunch: 2 Veggie Burgers w/ Whole Wheat Bread (758kcal, 25g fat, 91g carbs, 50g protein)
Snack (5pm): PBJ Sandwich + Greek Yogurt (450kcal, 18g fat, 64g carbs, 24g protein)
Dinner: Rice + Lentils boiled w/ Canola Oil (854kcal, 22g fat, 142g carbs, 31g protein)

TOTAL: 2692kcal, 77g fat, 356g carbs, 179g protein (12-58-30)
- this is non-workout day template, on workout days I would add a small protein shake after the workout as well
- everything is pretty much the same other then dinner which may also be pasta, grilled/sautéed veggies, etc
 

Workout Routine
Upper 1 (CNS High-Intensity):
Bench Press: 3 x 3
Seated Row: 2 x 6
Push Press: 3 x 5
Lat Pull: 3 x 6
DB Shoulder Raise: 2 x 8
Standing BB Curl: 2 x 8

Lower (CNS High-Intensity):
Calf Raises: 1 x 15 between each exercise
Squat: 3 x 5
Deadlift: 3 x 4
BSS: 2 x 5
Leg Curls: 2 x 8
 
Upper 2 (Hypertrophy):
DB Press: 4 x 8-10
DB Rows: 3 x 8
DB OHP: 3 x 8-10
Lat Pull: 2 x 10
Weighted Dips: 3 sets rest paused
DB Curls: 3 sets rest paused (focus on form)


Weekly Routine
Sunday: Lower (High Intensity)
Monday: Upper (Hypertrophy)
Tuesday: Boxing
Wednesday: Rest
Thursday: Boxing
Friday: Boxing
Saturday: Upper (High Intensity)


Let me know if there's anything that needs to be fixed. The plan is to go hard with this six-week bulk, deload for maybe half a week as my classes end and I move back home, and hit a 3 week bulk and high volume phase and see where I'm at.

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